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+The Project Gutenberg EBook of How to Live, by Irving Fisher and Eugene Fisk
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: How to Live
+       Rules for Healthful Living Based on Modern Science
+
+Author: Irving Fisher and Eugene Fisk
+
+Release Date: October 21, 2006 [EBook #19598]
+
+Language: English
+
+Character set encoding: UTF-8
+
+*** START OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE ***
+
+
+
+
+Produced by Audrey Longhurst, Laura Wisewell and the Online
+Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+PREVENT LIFE-WASTE--UPBUILD NATIONAL VITALITY
+
+
+  [Illustration: LIVE!
+  THE LIFE EXTENSION INSTITUTE INC.
+  NEW YORK. N. Y.
+  25 WEST 45th STREET]
+
+
+  _Directors_
+
+  Hon. William H. Taft
+  Henry H. Bowman
+  Francis R. Cooley
+  Robert W. de Forest
+  Irving Fisher
+  Eugene Lyman Fisk
+  Harold A. Ley
+  Elmer E. Rittenhouse
+  Charles H. Sabin
+  Frank A. Vanderlip
+
+
+  HON. WILLIAM H. TAFT
+  _Chairman, Board of Directors_
+
+  ELMER E. RITTENHOUSE
+  _President_
+
+  GEN. W. C. GORGAS
+  _Consultant, Sanitation_
+
+  PROF. IRVING FISHER
+  _Chairman, Hygiene Reference Board_
+
+  EUGENE L. FISK, M.D.
+  _Director of Hygiene_
+
+  HAROLD A. LEY
+  _Vice-president and Treasurer_
+
+  JAMES D. LENNEHAN
+  _Secretary_
+
+
+The Institute was established by a group of scientists, publicists, and
+business men, who desired to provide a self-supporting central
+institution of national scope devoted to the science of disease
+prevention--a responsible and authoritative source from which the public
+might draw knowledge and inspiration in the great war of civilization
+against needless sickness and premature death.
+
+
+  LIFE EXTENSION INSTITUTE, Inc.
+  25 WEST 45th STREET :: NEW YORK CITY
+
+
+
+
+HOW TO LIVE
+
+
+
+
+  [Illustration: Hon. William Howard Taft
+  Chairman, Board of Directors Life Extension Institute, Inc.
+  COPYRIGHT MOFFETT STUDIO]
+
+
+
+
+                             HOW TO LIVE
+
+
+                      RULES FOR HEALTHFUL LIVING
+                       BASED ON MODERN SCIENCE
+
+            _AUTHORIZED BY AND PREPARED IN COLLABORATION_
+              _WITH THE HYGIENE REFERENCE BOARD OF THE_
+                   _LIFE EXTENSION INSTITUTE, INC._
+
+                                  BY
+
+                      IRVING FISHER, _Chairman_,
+           PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY
+
+                                 AND
+
+                       EUGENE LYMAN FISK, M.D.,
+                 DIRECTOR OF HYGIENE OF THE INSTITUTE
+
+                           _NINTH EDITION_
+
+                       FUNK & WAGNALLS COMPANY
+                         NEW YORK AND LONDON
+                                 1916
+
+
+
+
+                         COPYRIGHT, 1915, BY
+                       FUNK & WAGNALLS COMPANY
+              (Printed in the United States of America.)
+
+                   *       *       *       *       *
+
+                      _Published, October, 1915_
+                   _Second Edition, November, 1915_
+                   _Third Edition, December, 1915_
+                    _Fourth Edition, March, 1916_
+                     _Fifth Edition, April, 1916_
+                      _Sixth Edition, May, 1916_
+                    _Seventh Edition, June, 1916_
+              _Eighth Revised Edition, September, 1916_
+                   _Ninth Edition, September, 1916_
+
+
+
+
+FOREWORD
+
+
+To one who has been an eye-witness of the wonderful achievements of
+American medical science in the conquest of acute communicable and
+pestilential diseases in those regions of the earth where they were
+supposed to be impregnably entrenched, there is the strongest possible
+appeal in the present rapidly growing movement for the improvement of
+physical efficiency and the conquest of chronic diseases of the vital
+organs.
+
+Through the patient, intelligent and often heroic work of our army
+medical men, and the staff of the United States Public Health Service,
+death-rates supposedly fixed have been cut in half.
+
+While it is true that to the public mind there is a more lurid and
+spectacular menace in such diseases as small-pox, yellow fever and
+plague, medical men and public health workers are beginning to realize
+that, with the warfare against such maladies well organized, it is now
+time to give attention to the heavy loss from lowered physical
+efficiency and chronic, preventable disease, a loss exceeding in
+magnitude that sustained from the more widely feared communicable
+diseases.
+
+The insidious encroachment of the chronic diseases that sap the vitality
+of the individual and impair the efficiency of the race is a matter of
+increasing importance. The mere extension of human life is not only in
+itself an end to be desired, but the well digested scientific facts
+presented in this volume clearly show that the most direct and effective
+means of lengthening human life are at the same time those that make it
+more livable and add to its power and capacity for achievement.
+
+Many years ago, Disraeli, keenly alive to influences affecting national
+prosperity, stated: "Public Health is the foundation on which reposes
+the happiness of the people and the power of a country. The care of the
+public health is the first duty of a statesman." It may well be claimed
+that the care of individual and family health is the first and most
+patriotic duty of a citizen.
+
+These are the considerations that have influenced me to co-operate with
+the life extension movement, and to commend this volume to the earnest
+consideration of all who desire authoritative guidance in improving
+their own physical condition or in making effective the knowledge now
+available for bringing health and happiness to our people.
+
+  WM. H. TAFT.
+  New Haven, June 12, 1915.
+
+
+
+
+PREFACE
+
+
+The purpose of this book is to spread knowledge of _Individual Hygiene_
+and thus to promote the aims of the Life Extension Institute. These may
+be summarized briefly as: (1) to provide the individual and the
+physician with the latest and best conclusions on individual hygiene;
+(2) to ascertain the exact and special needs of the individual through
+periodic health examinations; (3) to induce all persons who are found to
+be in need of medical attention to visit their physicians.
+
+A sad commentary on the low health-ideals which now exist is that to
+most people the expression "_to keep well_" means no more than _to keep
+out of a sick-bed_. Hitherto, the subject-matter of hygiene has been
+considered in its relation to disease rather than to health. In this
+manual, on the other hand, it is treated in its relation to (1) the
+preservation of health; (2) the improvement in the physical condition of
+the individual, and (3) the increase of his vitality. In short, the
+objects of the manual are positive rather than negative. It aims to
+include every practical procedure that, according to the present state
+of our knowledge, an athlete needs in order to make himself superbly
+"fit," or that a mental worker needs in order to keep his wits sharpened
+to a razor-edge. For this reason some suggestions, which might otherwise
+be regarded as of minor importance, have been included and emphasized.
+While it is true that a moderate infraction of some of the minor rules
+of health is not inconsistent with maintaining good health in the sense
+of keeping out of a sick-bed, such infraction, be it ever so moderate,
+is utterly inconsistent with good health in the sense of attaining the
+highest physical and mental efficiency and power.
+
+Future advances of knowledge will doubtless occasion additions to, or
+modifications of, the conclusions stated herein, and these will form the
+subject of subsequent publications by the Institute.
+
+In order that the Institute may have at its disposal the latest and most
+authoritative results of scientific investigations, its Hygiene
+Reference Board was created. The present book is the first general
+statement of the conclusions of this Board after a year of careful
+consideration. These conclusions are the joint product of the members of
+the Board, with the active co-operation of the Director of Hygiene of
+the Institute. They may fairly be said to constitute the most
+authoritative epitome thus far available in the great, but hitherto
+neglected, realm of individual hygiene.
+
+The Chairman of the Board has exercised the function of editor, and is
+responsible for the order and arrangement of the material.
+
+Friends of the Institute may help its work by spreading the ideas given
+in the following pages and by increasing the number of its readers. Such
+profits as may be received by the Institute from the sale of this book
+will be devoted to further philanthropic effort by the Institute.
+
+  IRVING FISHER,
+  EUGENE L. FISK.
+
+  New York, Sept., 1915.
+
+
+
+
+CONTENTS
+
+
+                                                           PAGE
+
+INTRODUCTION                                                  1
+
+
+CHAPTER I
+
+AIR
+
+  SECTION
+  1. HOUSING                                                  7
+  2. CLOTHING                                                14
+  3. OUTDOOR LIVING                                          18
+  4. OUTDOOR SLEEPING                                        20
+  5. DEEP BREATHING                                          24
+
+
+CHAPTER II
+
+FOOD
+
+  1. QUANTITY OF FOOD                                        28
+  2. PROTEIN FOODS                                           35
+  3. HARD, BULKY, AND UNCOOKED FOODS                         40
+  4. THOROUGH MASTICATION                                    44
+
+
+CHAPTER III
+
+POISONS
+
+  1. CONSTIPATION                                            51
+  2. POSTURE                                                 57
+  3. POISONS FROM WITHOUT                                    64
+  4. TEETH AND GUMS                                          78
+
+
+CHAPTER IV
+
+ACTIVITY
+
+  1. WORK, PLAY, REST AND SLEEP                              89
+  2. SERENITY AND POISE                                     105
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+  1. THE FIFTEEN RULES OF HYGIENE                           119
+  2. THE UNITY OF HYGIENE                                   121
+  3. THE OBSTACLES TO HYGIENE                               126
+  4. THE POSSIBILITIES OF HYGIENE                           135
+  5. HYGIENE AND CIVILIZATION                               143
+  6. THE FIELDS OF HYGIENE                                  157
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+  1. NOTES ON FOOD                                          171
+  2. NOTES ON OVERWEIGHT AND UNDERWEIGHT                    212
+  3. NOTES ON POSTURE                                       221
+  4. NOTES ON ALCOHOL                                       227
+  5. NOTES ON TOBACCO                                       250
+  6. AVOIDING COLDS                                         272
+  7. SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES         281
+  8. COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS    286
+  9. EUGENICS                                               293
+
+
+INDEX                                                       325
+
+
+
+
+                       HYGIENE REFERENCE BOARD
+
+                OF THE LIFE EXTENSION INSTITUTE, Inc.
+
+                       IRVING FISHER, Chairman
+
+                    Professor of Political Economy
+                           Yale University
+
+
+#Statistics#
+
+WILLIAM J. HARRIS, Federal Trade Commission, United States Government.
+
+CRESSY L. WILBUR, M.D., Director, Division of Vital Statistics, Dept. of
+Health, State of New York.
+
+WALTER F. WILLCOX, Professor of Economics and Statistics, Cornell
+University.
+
+
+#Public Health Administration#
+
+HERMANN M. BIGGS, M.D., Commissioner of Health, State of New York.
+
+RUPERT BLUE, M.D., Surgeon General, U. S. Public Health Service.
+
+H. M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.
+
+J. B. GREGG CUSTIS, President Board of Medical Supervisors, District of
+Columbia.
+
+SAMUEL G. DIXON, M.D., Commissioner of Health, State of Pennsylvania.
+
+OSCAR DOWLING, M.D., President Board of Health, State of Louisiana.
+
+JOHN S. FULTON, M.D., Secretary Dept. of Health, State of Maryland.
+
+S. S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.
+
+WILLIAM C. GORGAS, Major General U. S. Army.
+
+CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.
+
+J. N. HURTY, M.D., Secretary Board of Health, State of Indiana.
+
+W. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of
+North Carolina.
+
+THEO. B. SACHS, M.D., President The Chicago Tuberculosis Institute.
+
+JOSEPH W. SCHERESCHEWSKY, M.D., U. S. Public Health Service.
+
+GUILFORD H. SUMNER, M.D., Secretary--Executive Officer, Dept. of Health
+and Medical Examiners, State of Iowa.
+
+GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.
+
+C. E. A. WINSLOW, Professor of Public Health, Yale Medical School.
+
+
+#Medicine and Surgery#
+
+LEWELLYS F. BARKER, M.D., Professor of Medicine, Johns Hopkins
+University.
+
+GEORGE BLUMER, M.D., Dean Tale Medical School.
+
+GEORGE W. CRILE, M.D., Professor Clinical Surgery, Western Reserve
+University.
+
+DAVID L. EDSALL, M.D., Professor Clinical Medicine, Harvard University.
+
+HENRY, B. FAVILL, M.D., Professor Clinical Medicine, Rush Medical
+College.
+
+J. H. KELLOGG, M.D., Superintendent Battle Creek Sanitarium.
+
+S. ADOLPHUS KNOPF, M.D., Professor of Medicine, Department of
+Phthisiotherapy, New York Post Graduate Medical School.
+
+WILLIAM J. MAYO, M.D., Ex-President American Medical Association.
+
+VICTOR C. VAUGHAN, M.D., Dean, Dept. of Medicine and Surgery, University
+of Michigan, Ex-President American Medical Association.
+
+HUGH HAMPTON YOUNG, M.D., Assoc. Professor of Urological Surgery, Johns
+Hopkins University and Hospital.
+
+
+#Chemistry, Bacteriology, Pathology, Physiology, Biology#
+
+JOHN F. ANDERSON, M.D., Director Hygienic Laboratory, United States
+Government.
+
+HENRY G. BEYER, M.D., Medical Director, U. S. Navy.
+
+WALTER B. CANNON, M.D., Professor of Physiology, Harvard University.
+
+RUSSELL H. CHITTENDEN, Professor of Physiological Chemistry, Director
+Sheffield Scientific School, Yale University.
+
+OTTO FOLIN, Professor of Biological Chemistry, Harvard Medical School.
+
+M. E. JAFFA, M.S., Professor of Nutrition, University of California.
+
+LAFAYETTE B. MENDEL, Professor of Physiological Chemistry, Sheffield
+Scientific School, Yale University.
+
+RICHARD M. PEARCE, M.D., Professor of Research Medicine, University of
+Pennsylvania.
+
+MAZYCK P. RAVENEL, M.D., Director Laboratory of Hygiene, Professor of
+Preventive Medicine and Bacteriology, University of Missouri.
+
+LEO P. RETTGER, Professor of Bacteriology and Hygiene, Sheffield
+Scientific School, Yale University.
+
+M. J. ROSENAU, M.D., Professor of Preventive Medicine, Harvard Medical
+School.
+
+WILLIAM T. SEDGWICK, Professor of Biology and Public Health,
+Massachusetts Institute of Technology.
+
+HENRY C. SHERMAN, Professor of Food Chemistry, Columbia University.
+
+THEOBALD SMITH, M.D., Director Division of Animal Pathology, Rockefeller
+Institute for Medical Research.
+
+CHARLES W. STILES, M.D., U. S. Public Health Service; Scientific
+Secretary International Health Commission.
+
+A. E. TAYLOR, M.D., Professor Physiological Chemistry, University of
+Pennsylvania.
+
+WILLIAM H. WELCH, M.D., Professor of Pathology, Johns Hopkins
+University; President Board of Health, State of Maryland.
+
+
+#Eugenics#
+
+ALEXANDER GRAHAM BELL, M.D., Board of Scientific Directors, Eugenics
+Record Office.
+
+C. B. DAVENPORT, Director Carnegie Station for Experimental Evolution;
+Director Eugenics Record Office.
+
+DAVID STARR JORDAN, Chancellor Leland Stanford Junior University; Chief
+Director World Peace Foundation.
+
+ELMER E. SOUTHARD, M.D., Professor of Neuropathology, Harvard Medical
+School; Pathologist to Massachusetts State Board of Insanity.
+
+
+#Organized Philanthropy#
+
+MRS. S. S. CROCKETT, Ex-Chairman Committee on Health, General Federation
+of Women's Clubs.
+
+HENRY W. FARNAM, Professor of Economics, Yale University.
+
+LEE K. FRANKEL, 6th Vice-President and Head of Welfare Department,
+Metropolitan Life Insurance Company.
+
+LUTHER H. GULICK, M.D., President Camp Fire Girls of America.
+
+THOMAS N. HEPBURN, M.D., Secretary Connecticut Society for Social
+Hygiene.
+
+WICKLIFFE ROSE, Director International Health Commission.
+
+WM. JAY SCHIEFFELIN, Chairman Executive Committee, Committee of One
+Hundred on National Health.
+
+MAJOR LOUIS LIVINGSTON SEAMAN, M.D., President The China Society.
+
+WILLIAM F. SNOW, M.D., General Secretary, The American Social Hygiene
+Association, Inc.
+
+LAWRENCE VEILLER, Secretary and Director, National Housing Association.
+
+
+#Educational#
+
+SAMUEL HOPKINS ADAMS, Author.
+
+W. H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark
+University.
+
+CHARLES H. CASTLE, M.D., Editor Lancet Clinic.
+
+W. A. EVANS, M.D., Professor Sanitary Science, Northwestern University
+Medical School; Health Editor, Chicago Tribune.
+
+BURNSIDE FOSTER, M.D., Editor St. Paul Medical Journal.
+
+FREDERICK R. GREEN, M.D., Secretary Council on Health and Public
+Instruction, American Medical Association.
+
+NORMAN HAPGOOD, Editor Harper's Weekly.
+
+ARTHUR P. KELLOGG, Managing Editor, The Survey.
+
+J. N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of
+Kentucky.
+
+M. V. O'SHEA, Professor of Education, University of Wisconsin.
+
+HON. WALTER H. PAGE, Ambassador to England.
+
+GEORGE H. SIMMONS, M.D., Editor Journal American Medical Association.
+
+HARVEY W. WILEY, M.D., Director Bureau of Foods, Sanitation and Health,
+Good Housekeeping Magazine.
+
+HENRY SMITH WILLIAMS, M.D., Author.
+
+
+#Industrial Hygiene#
+
+JOHN B. ANDREWS, Secretary American Association for Labor Legislation.
+
+THOMAS DARLINGTON, M.D., Secretary American Iron and Steel Institute.
+
+NORMAN E. DITMAN, M.D., Trustee, American Museum of Safety.
+
+GEORGE M. KOBER, M.D., Dean Medical School of Georgetown University.
+
+W. GILMAN THOMPSON, M.D., Professor of Medicine, Cornell University
+Medical School.
+
+WILLIAM H. TOLMAN, Director The American Museum of Safety.
+
+
+#Mouth Hygiene#
+
+W. G. EBERSOLE, M.D., D.D.S., Secretary-Treasurer, The National Mouth
+Hygiene Association.
+
+ALFRED C. FONES, D.D.S., Chairman Dental Committee, Bridgeport Board of
+Health.
+
+
+#Physical Training#
+
+WM. G. ANDERSON, M.D., Director Gymnasium, Yale University.
+
+GEORGE J. FISHER, M.D., Secretary International Committee, Y. M. C. A.
+
+R. TAIT MCKENZIE, M.D., Professor of Physical Education and Director of
+the Department, University of Pennsylvania.
+
+EDWARD A. RUMELY, M.D., President The Interlaken School.
+
+DUDLEY A. SARGENT, M.D., Director Gymnasium, Harvard University.
+
+PROF. ALONZO A. STAGG, Director Gymnasium, University of Chicago.
+
+THOMAS A. STOREY, M.D., Professor of Hygiene, College of the City of New
+York.
+
+
+#Foreign Advisory Board#
+
+AUSTRIA
+
+LUDWIG TELEKY, M.D., Department of Social Medicine, Vienna University.
+
+CANADA
+
+JOHN GEORGE ADAMI, M.D., Professor of Pathology and Bacteriology, McGill
+University, Montreal.
+
+ENGLAND
+
+SIR THOMAS OLIVER, Professor of Physiology, Durham University.
+
+FRANCE
+
+ARMAND GAUTIER, M.D., Professor of Chemistry, Faculty of Medicine,
+Paris.
+
+GERMANY
+
+PROF. DR. KARL FLÃœGGE, Director Hygienic Institute, Berlin.
+
+ITALY
+
+LEONARDO BIANCHI, Professor of Psychiatry, University of Naples.
+
+JAPAN
+
+PROF. DR. S. KITASATO, Chief of the Kitasato Institute for Infectious
+Diseases, Tokyo.
+
+RUSSIA
+
+IVAN PETROVIC PAVLOV, Prof. of Physiology, Imperial Military Academy of
+Medicine, Petrograd.
+
+
+
+
+                         PORTRAITS OF MEMBERS
+                                OF THE
+                       HYGIENE REFERENCE BOARD
+
+
+[Illustration: Dr. Lewellys F. Barker]
+
+[Illustration: Dr. John F. Anderson]
+
+[Illustration: Dr. Hermann M. Biggs]
+
+[Illustration: Dr. Alexander Graham Bell]
+
+[Illustration: Dr. William G. Anderson]
+
+[Illustration: Dr. John B. Andrews]
+
+[Illustration: Samuel Hopkins Adams]
+
+[Illustration: Prof. W. H. Burnham]
+
+[Illustration: Prof. Russell H. Chittenden]
+
+[Illustration: Dr. George W. Crile]
+
+[Illustration: Dr. Rupert Blue]
+
+[Illustration: Dr. Chas. H. Castle]
+
+[Illustration: Dr. George Blumer]
+
+[Illustration: Mrs. S. S. Crockett]
+
+[Illustration: Dr. Samuel G. Dixon]
+
+[Illustration: Prof. Henry W. Farnam]
+
+[Illustration: Dr. W. A. Evans]
+
+[Illustration: Dr. C. B. Davenport]
+
+[Illustration: Dr. W. G. Ebersole]
+
+[Illustration: Dr. Norman E. Ditman]
+
+[Illustration: Dr. Oscar Dowling]
+
+[Illustration: Dr. Eugene L. Fisk]
+
+[Illustration: Dr. Otto Folin]
+
+[Illustration: Dr. George J. Fisher]
+
+[Illustration: Prof. Irving Fisher]
+
+[Illustration: Dr. Alfred C. Fones]
+
+[Illustration: Dr. Burnside Foster]
+
+[Illustration: Dr. Henry B. Favill]
+
+[Illustration: Dr. Luther H. Gulick]
+
+[Illustration: Mr. Norman Hapgood]
+
+[Illustration: Mr. Lee K. Frankel]
+
+[Illustration: Gen. Wm. C. Gorgas]
+
+[Illustration: Dr. Frederick R. Green]
+
+[Illustration: Dr. S. S. Goldwater]
+
+[Illustration: Dr. John S. Fulton]
+
+[Illustration: Dr. J. H. Kellogg]
+
+[Illustration: Dr. S. Adolphus Knopf]
+
+[Illustration: Dr. J. N. Hurty]
+
+[Illustration: Chancellor David Starr Jordan]
+
+[Illustration: Prof. M. E. Jaffa]
+
+[Illustration: Mr. Calvin W. Hendrick]
+
+[Illustration: Mr. William J. Harris]
+
+[Illustration: Hon. Walter H. Page]
+
+[Illustration: Dr. Geo. M. Kober]
+
+[Illustration: Dr. J. N. McCormack]
+
+[Illustration: Prof. Lafayette B. Mendel]
+
+[Illustration: Dr. W. S. Rankin]
+
+[Illustration: Mr. Edward Bunnell Phelps]
+
+[Illustration: Prof. R. Tait McKenzie]
+
+[Illustration: Dr. Dudley A. Sargent]
+
+[Illustration: Dr. M. J. Rosenau]
+
+[Illustration: Prof. Leo. F. Rettger]
+
+[Illustration: Mr. Wickliffe Rose]
+
+[Illustration: Dr. Theodore B. Sachs]
+
+[Illustration: Dr. Edward A. Rumely]
+
+[Illustration: Prof. Mazyck P. Ravenel]
+
+[Illustration: Dr. J. W. Schereschewsky]
+
+[Illustration: Dr. Wm. Jay Schieffelin]
+
+[Illustration: Dr. Elmer E. Southard]
+
+[Illustration: Prof. Alonzo A. Stagg]
+
+[Illustration: Major Louis L. Seaman]
+
+[Illustration: Dr. W. F. Snow]
+
+[Illustration: Prof. A. E. Taylor]
+
+[Illustration: Dr. Chas. W. Stiles]
+
+[Illustration: Dr. Victor C. Vaughan]
+
+[Illustration: Dr. Thomas A. Storey]
+
+[Illustration: Prof. George C. Whipple]
+
+[Illustration: Dr. William H. Tolman]
+
+[Illustration: Prof. Walter E. Willcox]
+
+[Illustration: Dr. Henry Smith Williams]
+
+[Illustration: Dr. Cressy L. Wilbur]
+
+[Illustration: Prof. C. E. A. Winslow]
+
+[Illustration: Dr. Hugh Young]
+
+[Illustration: Dr. Harvey W. Wiley]
+
+
+
+
+HOW TO LIVE
+
+INTRODUCTION
+
+
+The purpose of the Life Extension Institute embraces the extension of
+human life, not only as to length, but also, if we may so express it, as
+to breadth and depth. It endeavors to accomplish this purpose in many
+ways, but especially through individual hygiene.
+
+Thoroughly carried out, individual hygiene implies high ideals of
+health, strength, endurance, symmetry, and beauty; it enormously
+increases our capacity to work, to be happy, and to be useful; it
+develops, not only the body, but the mind and the heart; it ennobles the
+man as a whole.
+
+[Sidenote: Medieval Ideals]
+
+We in America inherit, through centuries of European tradition, the
+medieval indifference to the human body, often amounting to contempt.
+This attitude was a natural outgrowth of the theological doctrine that
+the "flesh is in league with the devil" and so is the enemy of the
+soul. In the Middle Ages saintliness was often associated with
+sickliness. Artists, in portraying saints, often chose as their models
+pale and emaciated consumptives.
+
+We are beginning to cut loose from this false tradition and are working
+toward the establishment of more wholesome ideals. It is probably true,
+for instance, that the man or the woman who is unhealthy is now
+handicapped in opportunities for marriage, which may be considered an
+index to the ideals of society.
+
+[Sidenote: The Present Health Movement]
+
+A great health movement is sweeping over the entire world. Hygiene has
+repudiated the outworn doctrine that mortality is fatality and must
+exact year after year a fixed and inevitable sacrifice. It aims instead
+to set free human life by applying modern science. Science, which has
+revolutionized every other field of human endeavor, is at last
+revolutionizing the field of health conservation.
+
+[Sidenote: Medical Practise]
+
+The practise of medicine, which for ages has been known as the "healing
+art," is undergoing a gradual but radical revolution. This is due to the
+growing realization that an ounce of prevention is worth a pound of
+cure. As teachers and writers on hygiene, as trainers for college
+athletes, as advisers for the welfare departments of large industrial
+plants, and in many other directions, physicians are finding fields for
+practising preventive medicine. Even the family physician is in some
+cases being asked by his patients to keep them well instead of curing
+them after they have fallen sick.
+
+Furthermore, the preventive methods of modern medicine are being applied
+by the people themselves, as witness the great vogue to-day of sleeping
+out of doors; the popularity, not always deserved, of health foods and
+drinks; the demand for uncontaminated water supplies, certified milk,
+inspected meat and pure foods generally; the world-wide movement against
+alcohol, and the legislation to correct wrong conditions of labor and to
+safeguard the laborer.
+
+Labor itself to-day is being held in honor, and idleness in dishonor.
+Ideals are being shifted from those of "leisure" to those of "service."
+Work was once considered simply a curse of the poor. The real gentleman
+was supposed to be one who was able to live without it. The king, who
+set the styles, was envied because he "did not have to work," but had
+innumerable people to do work for him. His ability to work, his
+efficiency, his endurance, were the last things to which he gave
+consideration. To-day kings, emperors, presidents are trying to find out
+how they can keep in the fittest condition and accomplish the greatest
+possible amount of work. Even among society women, some kind of work is
+now "the thing."
+
+[Sidenote: High Ideals]
+
+One of the most satisfying tasks for any man or woman to-day is to take
+part in this movement toward truer ideals of perfect manhood and
+womanhood. Our American ideals, though improving, are far inferior to
+those, for instance, of Sweden; and these, in turn, are not yet worthy
+to be compared with those of ancient Greece, still preserved for our
+admiration in imperishable marble. With our superior scientific
+knowledge, our health ideals ought, as a matter of fact, to excel those
+of any other age. They should not stop with the mere negation of
+disease, degeneracy, delinquency, and dependency. They should be
+positive and progressive. They should include the love of a perfect
+muscular development, of integrity of mental and moral fiber.
+
+There should be a keen sense of enjoyment of all life's activities. As
+William James once said, simply to live, breathe and move should be a
+delight. The thoroughly healthy person is full of optimism; "he
+rejoiceth like a strong man to run a race." We seldom see such
+overflowing vitality except among children. When middle life is reached,
+or before, our vital surplus has usually been squandered. Yet it is in
+this vital surplus that the secret of personal magnetism lies. Vital
+surplus should not only be safeguarded, but accumulated. It is the
+balance in the savings bank of life. Our health ideals must not stop at
+the avoidance of invalidism, but should aim at exuberant and exultant
+health. They should savor not of valetudinarianism, but of athletic
+development. Our aim should be not to see how much strain our strength
+can stand, but how great we can make that strength. With such an aim we
+shall, incidentally and naturally, find ourselves accomplishing more
+work than if we aimed directly at the work itself. Moreover, when such
+ideals are attained, work instead of turning into drudgery tends to
+turn into play, and the hue of life seems to turn from dull gray to the
+bright tints of well-remembered childhood. In short, our health ideals
+should rise from the mere wish to keep out of a sick bed to an eagerness
+to become a well-spring of energy. Only then can we realize the
+intrinsic wholesomeness and beauty of human life.
+
+
+
+
+CHAPTER I
+
+AIR
+
+
+Section I--Housing
+
+Air is the first necessity of life. We may live without food for days
+and without water for hours; but we cannot live without air more than a
+few minutes. Our air supply is therefore of more importance than our
+water or food supply, and good ventilation becomes the first rule of
+hygiene.
+
+Living and working rooms should be ventilated both before occupancy and
+while occupied.
+
+It must be remembered that the mere construction of the proper kind of
+buildings does not insure ventilation. We may have model dwellings, with
+ideal window-space and ventilating apparatus, but unless these are
+actually used, we do not benefit thereby.
+
+[Sidenote: Features of Ventilation]
+
+The most important features of ventilation are motion, coolness, and the
+proper degree of humidity and freshness.
+
+[Sidenote: Drafts]
+
+There is an unreasonable prejudice against air in motion. A gentle draft
+is, as a matter of fact, one of the best friends which the seeker after
+health can have. Of course, a strong draft directed against some exposed
+part of the body, causing a local chill for a prolonged time, is not
+desirable; but a gentle draft, such as ordinarily occurs in good
+ventilation, is extremely wholesome.
+
+[Sidenote: Air and Catching Colds]
+
+It goes without saying that persons unaccustomed to ventilation, and
+consequently over-sensitive to drafts, should avoid over-exposure while
+they are in process of changing their habits. But after even a few days
+of enjoyment of air in motion, with cautious exposure to it, the
+likelihood of cold is greatly diminished; and persons who continue to
+make friends with moving air soon become almost immune to colds.
+
+The popular idea that colds are derived from drafts is greatly
+exaggerated. A cold of any kind is usually a catarrhal disease of germ
+origin, to which a lowered vital resistance is a predisposing cause.
+
+The germs are almost always present in the nose and throat. It is
+exposure to a draft plus the presence of germs and a lowered resistance
+of the body which produces the usual cold. Army men have often noted
+that as long as they are on the march and sleep outdoors, they seldom or
+never have colds, but they develop them as soon as they get indoors
+again. See SUPPLEMENTARY NOTES, "Avoiding Colds."
+
+Of course, one must always use common sense and never grow foolhardy. It
+is never advisable that a person in a perspiration should sit in a
+strong draft.
+
+[Sidenote: Windows]
+
+The best ventilation is usually to be had through the windows. We advise
+keeping windows open almost always in summer; and often open in winter.
+
+One should have a cross-current of air whenever practicable; that is, an
+entrance for fresh air and an exit for used air at opposite sides of the
+room. Where there can not be such a cross-current, some circulation can
+be secured by having a window open both top and bottom.
+
+[Sidenote: Window-boards]
+
+In winter, ventilation is best secured by means of a window-board. This
+is a board the edge of which rests on the edge of the window-sill, the
+ends being attached firmly to the window-frame. It affords a vertical
+surface three or four inches high and situated three or four inches in
+front of the window, so as to deflect the cold air upward when the
+window is slightly opened. The air will then reach the breathing-zone,
+instead of flowing on to the floor and chilling the feet, which is the
+usual consequence of opening a window in winter. It seems tragic to
+think that for lack of some such simple device, which anyone can make or
+buy, there is now an almost complete absence of winter ventilation in
+most houses.
+
+[Sidenote: Air-fans]
+
+Air should never be allowed to become stagnant. When there is no natural
+movement in the air, it should be put in motion by artificial means.
+This important method of practising air-hygiene is becoming quite
+generally available through the introduction of electric currents into
+dwellings and other buildings and the use of electric fans. Even a hand
+fan is of distinct hygienic value.
+
+[Sidenote: Heating Systems]
+
+A wood or grate fire is an excellent ventilator. A heating-system which
+introduces warmed new air is better than one acting by direct radiation,
+provided the furnace is well constructed and gas-proof.
+
+[Sidenote: Cool Air]
+
+The importance of coolness is almost as little appreciated as the
+importance of motion. Most people enervate themselves by heat,
+especially in winter. The temperature of living-rooms and work-rooms
+should not be above 70 degrees, and, for people who have not already
+lost largely in vigor, a temperature of 5 to 10 degrees lower is
+preferable. Heat is depressing. It lessens both mental and muscular
+efficiency. Among the employes of a large commercial organization in New
+York who were examined by the Life Extension Institute, some of the men
+in one particular room were suffering from an increase of body
+temperature and a skin rash. On investigation it was found that the room
+in which they worked was overheated. There was no special provision for
+ventilation. A window-board was installed, with the result that the men
+recovered and no other cases of skin rash occurred in that room.
+
+[Sidenote: Dry air]
+
+As to dryness of air, there is little which the individual can do except
+to choose a dry climate in which to live or spend his vacations.
+Unfortunately, there is not as yet any simple and cheap way of drying
+house air which is too moist, as is often the case in warm weather.
+
+[Sidenote: Humidity]
+
+In the cold season, indoor air is often too dry and may be moistened
+with advantage. This may be done, to some extent, by heating water in
+large pans or open vessels. But for efficient moistening of the air,
+either a very large evaporating-surface or steam jets are required. The
+small open vessels or saucers on which some people rely, even when
+located in the air-passages of a hot-air furnace, have only an
+infinitesimal influence. Vertical wicks of felt with their lower ends in
+water kept hot by the heating apparatus yield a rapid supply of
+moisture. Evaporation is greatly facilitated if the water or wicks are
+placed in the current of heated air entering the room. By a suitable
+construction, the water may be replenished automatically. In very cold
+dry weather, the air-supply of an ordinary medium-sized house requires
+the addition of not less than 10 gallons of moisture every 24 hours, and
+sometimes much more.
+
+Some authorities doubt any ill effects from extreme dryness. This is a
+subject yet to be cleared by experimental research.
+
+[Sidenote: Freshness]
+
+It is obvious that fresh pure air is preferable to impure air. Air may
+be vitiated by poisonous gases, by dust and smoke, or by germs. Dust and
+smoke often go together.
+
+Lighting by electricity is preferable to lighting by gas, as some of the
+gas is liable to escape and vitiate the air.
+
+[Sidenote: Tobacco Smoke]
+
+A very common and at the same time injurious form of air-vitiation is
+that from tobacco smoke. Smoking, especially in a closed space such as a
+smoking-room or smoking-car, vitiates the air very seriously, for smoker
+and non-smoker alike.
+
+[Sidenote: Dust]
+
+As to dust, the morbidity and mortality rates in certain occupations,
+particularly those known as the dusty trades, are appreciably and even
+materially greater than in dustless trades.
+
+An accumulation of house-dust should be avoided. The dust should be
+removed--not by the old-fashioned feather duster which scatters the dust
+into the air--but by a damp or oiled cloth. Dust-catching furniture and
+hangings of plush, lace, etc., are not hygienic. A carpet-sweeper is
+more hygienic than a broom, and a vacuum cleaner is better than a
+carpet-sweeper. The removable rug is an improvement hygienically over
+the fixed carpet.
+
+[Sidenote: Bacteria]
+
+The bacteria in air ride on the dust-particles. In a clean hospital
+ward, when air was agitated by dry sweeping, the number of colonies of
+bacteria collected on a given exposure rose twenty-fold, showing the
+effect of ordinary broom-sweeping.
+
+[Sidenote: Sunlight]
+
+The air we breathe should be sunlit when possible. Many of our germ
+enemies do not long survive in sunlight.
+
+
+Section II--Clothing
+
+Air may be shut out not only by tight houses but also by tight clothes.
+It follows that the question of clothing is closely related to the
+question of ventilation. In fact it is a reasonable inference from
+modern investigations that air-hygiene concerns the skin quite as much
+as the lungs. Therefore the hygiene of clothing assumes a new and
+hitherto unsuspected importance. A truly healthy skin is not the waxy
+white which is so common, but one which glows with color, just as do
+healthy cheeks exposed to the open air.
+
+[Sidenote: Porous Clothes]
+
+The hygiene of clothing includes ventilation and freedom from pressure,
+moderate warmth, and cleanliness. Loose, porous underclothes are already
+coming into vogue. But effective ventilation, namely such as will allow
+free access of air to the skin, requires that our outer
+clothes--including women's gowns and men's shirts, vests, vest-linings,
+and coat-linings--should also be loose and porous. Here is one of the
+most important but almost wholly neglected clothing reforms. Most
+linings and many fabrics used in outer clothes are so tightly woven as
+to be impervious to air. Yet porous fabrics are always available,
+including porous alpacas for lining. To test a fabric it is only
+necessary to place it over the mouth and observe whether it is possible
+or easy to blow the breath through it.
+
+[Sidenote: Air-baths]
+
+At times we can enjoy relief from clothing altogether. An air-bath
+promotes a healthy skin and aids it in the performance of its normal
+functions. Not every one can visit air-bath establishments or outdoor
+gymnasia or take the modern nude cure by which juvenile consumptives are
+sometimes treated (even in winter, after becoming gradually accustomed
+to the cold); but any one can spend at least a little time in a state of
+nature. Both at the time of rising in the morning and upon retiring at
+night, there are many things which are usually done while one's clothes
+are on which could be done just as well while they are off. Brushing the
+teeth, washing the hands, shaving, etc., necessarily consume some time
+during which the luxury of an air-bath can be enjoyed. Exercises should
+also be taken at these times. Exercising in cold air, _if not too cold_,
+with clothing removed, is an excellent means of hardening the skin and
+promoting good digestion.
+
+[Sidenote: Tight Clothing]
+
+[Sidenote: Shoes]
+
+The constriction from rigid or tight corsets, belts (the latter in men
+as well as in women), tight neckwear, garters, etc., interferes with the
+normal functions of the organs which they cover. All such constriction
+should be carefully avoided. The tight hats generally worn by men check
+the circulation in the scalp. Tight shoes with extremely high heels
+deform the feet and interfere with their health. The barefoot cure is
+not always practicable, but any one can wear broad-toed shoes with a
+straight inner edge and do his part to help drive pointed toes out of
+fashion. Such a reform should not be so difficult as to rid the women of
+China of their particular form of foot-binding. Several anatomical types
+of shoes, that is, shoes made to fit the normal foot instead of to force
+the foot to fit them, are now available. In all except cold weather, low
+shoes are preferable to high shoes. When possible, sandals, now
+fortunately coming into fashion, are preferable to shoes, especially in
+early childhood (but the adult, whose calf-muscles and foot-structure
+are not often adapted to such foot-gear, must be cautious in their use
+lest flat-foot result).
+
+[Sidenote: Cottons, Linens, Woolens]
+
+Only the minimum amount of clothing that will secure warmth should be
+worn. Woolens protect most, but they require the least exercise of the
+temperature-regulating apparatus of the body. While wool is also highly
+absorbent of moisture, it does not give off that moisture quickly
+enough. Hence, if worn next to the skin, it becomes saturated with
+perspiration, which it long retains to the disadvantage of the skin.
+Consequently woolen clothing is best confined to overcoats and outer
+garments, designed especially for cold weather. The underclothes should
+be made of some better conducting and more quickly drying material, such
+as cotton or linen. In winter light linen-mesh and medium wool over
+that, or "double-deck" linen and wool underclothes, can be worn by those
+who object to either linen or wool alone.
+
+[Sidenote: Color]
+
+As to color, the more nearly white the clothes the better. This is
+especially true in summer, but there is believed to be some advantage in
+white at all seasons.
+
+Those who have learned to clothe themselves properly find that they have
+grown far more independent of changing weather conditions. They do not
+suffer greatly from extreme summer heat nor extreme winter cold.
+Especially do they note that "raw" or damp cold days no longer tax their
+strength.
+
+
+Section III--Outdoor Living
+
+[Sidenote: Out-of-door Air]
+
+But we must not depend altogether on ventilating our houses and our
+clothes. We must turn our thoughts toward an outdoor life. The air of
+the best ventilated house is not as good as outdoor air. Those who spend
+much of their lives in the open enjoy the best health and the greatest
+longevity. It is a great advantage to go into camp in summer and to live
+in the country as much as possible.
+
+Climate, of itself, is a secondary consideration. Not every one can
+choose the best climate in the world, and, after all, the main
+advantages of fresh air can be enjoyed in almost any locality. Even in a
+city, outdoor air is, under ordinary circumstances, wonderfully
+invigorating.
+
+[Sidenote: Dampness]
+
+The common prejudice against damp air greatly exaggerates its evils.
+While moderate dryness of air is advantageous, it seems nevertheless
+true that to live in damp, even foggy, air out-of-doors is, in general,
+more healthful than to live shut up indoors.
+
+[Sidenote: Outdoor Schools]
+
+Observations have shown that the pupils in outdoor and open-window
+schools are not only kept more healthy but learn more quickly than those
+in the ordinary schools. It is even claimed that tuberculous children in
+an outdoor school may make more rapid progress in their studies than the
+more normal children in a badly ventilated school. Parents should insist
+on fresh air for their children when at school. They should also insist
+on outdoor playgrounds.
+
+[Sidenote: Outdoor Recreations]
+
+For themselves, also, they should not neglect outings, picnics, and
+visits to parks. Whenever practicable, outdoor recreation should be
+chosen in preference to indoor recreation.
+
+[Sidenote: Occupations]
+
+Above all, outdoor occupations should, when possible, be chosen in
+preference to indoor occupations, such as working on a farm rather than
+in a factory. It would help solve some of the greatest problems of
+civilization, if, in consequence of an increased liking for outdoor life,
+larger numbers of our population should join the "back-to-the-farm"
+movement. Leaving the country for the city is often disastrous even for
+the purpose in view, namely to gain wealth. For wealth gained at the
+expense of health always proves in the end a bitter joke. The victim
+proceeds through the rest of his life to spend wealth in pursuit of
+health.
+
+
+Section IV--Outdoor Sleeping
+
+Unfortunately most people can not live out of doors all of the time, and
+many are so situated that they can not even secure ventilation, granted
+that they want it. But there is one important part of the twenty-four
+hours when most people can completely control their own air supply. This
+is at night. We spend a third of our time in bed. Most of us live such
+confined lives during the day that we should all the more avail
+ourselves of our opportunities to practise air hygiene at night.
+
+[Sidenote: Tuberculosis]
+
+[Sidenote: Well Persons]
+
+It is the universal testimony of those who have slept out-of-doors that
+the best ventilated sleeping-room is far inferior in healthfulness to an
+outdoor sleeping-porch, open tent, or window tent (large enough to
+include the whole bed). For generations, outdoor sleeping has
+occasionally been used as a health measure in certain favorable climates
+and seasons. But only in the last two decades has it been used in
+ordinary climates and all the year round. Dr. Millet, a Brockton
+physician, began some years ago to prescribe outdoor sleeping for some
+shoe-factory workmen who were suffering from tuberculosis. As a
+consequence, in spite of their insanitary working-places (where they
+still continued to work while being treated for tuberculosis), they
+often conquered the disease in a few months. It was largely this
+experience which led to the general adoption, irrespective of climate,
+of outdoor sleeping for the treatment of tuberculosis. The practise has
+since been introduced for nervous troubles and for other diseases,
+including pneumonia. Latterly the value of outdoor sleeping for _well_
+persons of all classes, infants and children as well as adults, has come
+to be widely recognized.
+
+[Sidenote: Vital Resistance]
+
+Outdoor sleeping increases the power to resist disease, and greatly
+promotes physical vigor, endurance, and working power.
+
+[Sidenote: Night Air]
+
+Many people are still deterred from sleeping out by a mistaken fear of
+night air and of the malaria which they imagine this dreaded night air
+may bring. To-day we know that malaria is communicated by the bite of
+the anopheles mosquito and never by the air. The moral of this is not to
+shut out the night air, but, when necessary, to shut out the mosquito by
+screens. The experiment has been made of sleeping out-of-doors _in
+screened cages_ in the most malarial of places and no malarial infection
+resulted, though those who were unprotected and were consequently bitten
+by mosquitoes contracted malaria as usual. The truth is that night air,
+especially in cities, is distinctly purer than day air, on account of
+the fact that there is much less traffic at night to stir up dust.
+
+[Sidenote: Protection From Cold]
+
+It is very important, in any sleeping balcony, to be protected from the
+wind by a sash on one or two or--in very windy places--three sides. But
+of course sleeping out-of-doors does not reach its maximum efficiency if
+there is too much protection, that is, if the sleeping-out place is so
+shut in that very free currents of air are not secured. An outdoor
+porch really ceases to be an outdoor porch, when enclosed on four sides.
+
+A roll curtain (preferably rolling from the bottom) can be arranged on
+the open side or sides, to be used in case of storms only. In cold
+weather a thick mattress, or two mattresses, should be used. It is not
+only what is over the sleeper, but also what is under him, that keeps
+him warm. The body should be warmly clad, and the head and neck
+protected by a warm cap or helmet or hood. To prevent the entrance of
+cold air under the bedclothes, one or more blankets should be extended
+at least two feet beyond the head, with a central slit for the head.
+Early awakening by the light may, if necessary, be prevented by touching
+the eyelids with burnt cork, or by bandaging the eyes with a black cloth
+or stocking. Sheets should be well warmed in the winter-time before
+being used. They can easily be warmed with a hot-water bag, flat-iron,
+or soapstone. Blankets next to the skin are not hygienic.
+
+[Sidenote: Sleeping-tents]
+
+Sleeping out is really much easier than most people imagine. In fact,
+few, if any, of the other cardinal rules of hygiene are so easy to
+obey. Where a sleeping-porch is not available, an inward window tent can
+always be had which puts the sleeper practically out-of-doors and at the
+same time cuts off his tent from the rest of the room.
+
+[Sidenote: Outdoor Tents]
+
+An outdoor tent must be kept well opened. Otherwise it fails of its
+purpose. The common opinion that a tent is ventilated through the
+"meshes" of the canvas is erroneous. Canvas is a tightly woven fabric
+and impervious to air. That is why it makes good sails. One of the most
+modern boys' camps has given up the use of tents altogether, employing
+instead open wooden "shacks," because of the difficulty of keeping the
+tents sufficiently open, especially in rainy weather.
+
+Complete directions for convenient out-of-door sleeping will be
+furnished, upon application, by the Life Extension Institute.
+
+
+Section V--Deep Breathing
+
+Ordinarily breathing should be unconscious, but every day deep breathing
+exercises should be employed. "A hundred deep breaths a day" is one
+physician's recipe for avoiding tuberculosis. A Russian author, who
+suffered a nervous breakdown, found--after trying many other aids to
+health without success--that a retired life for several months in the
+mountains in which simple deep-breathing exercises practised
+systematically every day formed the central theme, effected a permanent
+cure. Deep breathing is a great resource for people who are shut in most
+of the day. If they will seize the chance, whenever it offers, to step
+out-of-doors and take a dozen deep breaths, they can partly compensate
+for the evils of indoor living.
+
+In ordinary breathing only about 10 per cent. of the lung contents is
+changed at each breath. In deep breathing a much larger percentage is
+changed, the whole lung is forced into action, and the circulation of
+the blood in the abdomen is more efficiently maintained, thus equalizing
+the circulation throughout the body. The blood-pressure is also
+favorably influenced, especially where increased pressure is due to
+nervous or emotional causes.
+
+[Sidenote: Breathing Exercises]
+
+Breathing exercises should be deep, slow, rhythmic, and through the
+nose, not through the mouth. A certain Oriental deep-breathing exercise
+is particularly valuable to insure slowness and evenness of the breath.
+It consists of pressing a finger on the side of the nose, so as to
+close one nostril, breathing in through the other nostril, breathing out
+of the first nostril in the same manner and then reversing the process.
+Attention to the slight sound of the air, as it passes through the nose,
+enables one to know whether the breathing is regular or is slightly
+irregular. Such breathing exercises can be taken at the rate of three
+breaths per minute, and the rate gradually reduced until it is only two
+or even less per minute.
+
+[Sidenote: Muscular Exercise]
+
+Muscular exercises stimulate deep breathing, and, in general, the two
+should go together. But deep breathing by itself is also beneficial, if
+very slow. Forced _rapid_ breathing is comparatively valueless, and
+indeed may be positively harmful. Oxygen is absorbed only according to
+the demand for it in the body and not according to the supply.
+
+[Sidenote: Singing]
+
+Singing requires deep breathing, and is for that and other reasons an
+excellent hygienic practise.
+
+[Sidenote: Mental State]
+
+The mode of our breathing is closely related to our mental condition;
+either influences the other. Agitation makes us catch our breath, and
+sadness makes us sigh. Conversely, slow, even breathing calms mental
+agitation. It is not without reason that, in the East, breathing
+exercises are used as a means of cultivating mental poise and as an aid
+to religious life.
+
+
+
+
+CHAPTER II
+
+FOOD
+
+
+Section I--Quantity of Food
+
+The body has often been compared to a blacksmith's forge, the lungs
+being the bellows and food the coal. The comparison is a good one, for
+food is actually burned in the body by the aid of the air we breathe.
+
+[Sidenote: Calories]
+
+All food is capable of being used as body-fuel and by far the greater
+part of it is so used. Consequently, food is measured in fuel-units,
+called calories. Many people eat too much, that is, too many calories;
+some eat too little, that is, too few calories. In both cases the person
+is usually unaware of the fact, because he makes the mistake of
+measuring his food by its weight or bulk. Some foods are concentrated,
+that is, contain many calories of food value in a given bulk; others are
+bulky, that is, contain few calories in a given bulk. For instance,
+olive oil is concentrated, and most vegetables are bulky. A third of an
+ounce of olive oil contains 100 calories, which is as much as is
+contained in a pound or more of tomatoes, lettuce, celery, cucumbers,
+string beans, asparagus, or watermelon.
+
+It will help to give a picture of food values if, before going further,
+we note how much it takes of some of the common foods to make a given
+amount of food value, say 100 calories. It is surprising in how many
+cases the ordinary amount of food served at table happens to contain
+about 100 calories. We find 100 calories in a small lamb chop (weighing
+about an ounce); in a large egg (about 2 ounces); in a small side-dish
+of baked beans (about 3 ounces); in 1½ cubic inches of cheese (about an
+ounce); in an ordinary side-dish of sweet corn (about 3½ ounces); in one
+large-sized potato (if baked, about 3 ounces; if boiled, about
+4 ounces); in an ordinary thick slice of bread (about 1½ ounces); in one
+shredded wheat biscuit (about an ounce); in a very large dish of oatmeal
+(about 6 ounces); in a small piece of sponge-cake (about an ounce); in a
+third of an ordinary piece of pie (about 1½ ounces); in three
+teaspoonfuls or 1½ lumps of sugar (about 1 ounce); in a dozen peanuts
+(about ⅔ of an ounce); in eight pecans (about ½ an ounce); in four
+prunes (about 1 ounce); in two apples (about 7 ounces); in a large
+banana (about 4 ounces) in half a cantaloup (about 9 ounces); in seven
+olives (about 1½ ounces); in a very large orange (about 10 ounces); in
+an ordinary pat of butter (about ½ an ounce); in a quarter of a glass of
+cream (about 2 ounces); in a small glass of milk (about 5 ounces). (See
+SUPPLEMENTARY NOTES for "Table of Food Values.")
+
+The ordinary sedentary man needs about 2,500 calories per day. But the
+larger the person (provided the bulk is due to muscle and active tissue
+and not to fat) or the more muscular the work he does, the more food he
+needs. It has been found that the number and activity of cells forming
+the organs and muscles and blood affect the food requirement.
+
+[Sidenote: Favorable Weight]
+
+Life insurance experience has clearly shown that weight, especially in
+relation to age, is an important factor in influencing longevity.
+
+Except in the earlier ages of life, overweight (reckoned relatively to
+the average for that age) is a more unfavorable condition, in its
+influence on longevity, than underweight.
+
+The question of whether an individual is really underweight or
+overweight can not be determined solely by the life insurance tables.
+(See SUPPLEMENTARY NOTES, "Influence of Build on Longevity.") Some types
+who are of average weight according to the table, may be either
+underweight or overweight when considered with regard to their framework
+and general physical structure. Nevertheless, it should be remembered
+that notwithstanding the effort of life insurance companies to carefully
+select the favorable types of overweight and underweight, the mortality
+experience on youthful underweights has been unfavorable, and the
+mortality experience on middle aged and elderly overweights has been
+decidedly unfavorable. The lowest mortality is found among those who
+average, as a group, a few pounds over the average weight before age 35,
+and a few pounds under the average weight after age 35. That is, after
+the age of 35, overweight is associated with an increasingly high death
+rate, and at middle life it becomes a real menace to health, either by
+reason of its mere presence as a physical handicap or because of the
+faulty living habits that are often responsible for its development.
+
+[Sidenote: Overweight]
+
+If there is a family tendency to overweight, one should begin early to
+form habits that will check this tendency. If considerable overweight is
+already present, caution is necessary in bringing about a reduction.
+Barring actual disease, this can usually be done without drugs if the
+person will be persevering and faithful to a certain regime.
+
+Constant vigilance is necessary, yet it is worth while when one
+considers the inconvenience as well as the menace of obesity.
+
+After the age of 35, 15 to 20 pounds over the average weight should
+prompt one to take careful measures for reducing weight. Habits should
+be formed that will keep the weight down automatically, instead of
+relying upon intermittent attempts that are more than likely to fail. No
+matter how well one feels, one should take steps to keep out of the
+class that life insurance companies have found to be undesirable as
+risks.
+
+[Sidenote: Accessories]
+
+One reason why many people eat great quantities of food without
+realizing it, is the common delusion that many articles such as candy,
+fruits, nuts, peanuts, popcorn, often eaten between meals, "do not
+count." Another common oversight is to overlook accessories, such as
+butter and cream, which may contain more actual food value than all the
+rest of a meal put together. Ice-cream and other desserts also have more
+food value than is usually realized. Nature counts every calory very
+carefully. If the number of calories taken in exceeds the number used by
+the body (or excreted unused), the excess accumulates in fat or tissue.
+Thus, if some 3,000 calories are taken in each day and the calories used
+up or excreted are only 2,800, then 200 must be retained and accumulated
+in the body.
+
+[Sidenote: Underweight]
+
+A person who is not heavy enough can usually gain weight by following
+the general rules of hygiene, especially in the matter of increasing the
+fuel or energy foods. But he should not force himself to eat beyond his
+natural capacity to digest and assimilate the food, while overfatigue
+and exhausting physical exertion should be carefully avoided.
+
+[Sidenote: Diet in Middle Life]
+
+As age advances, the consumption of meat and all flesh foods should be
+decreased and that of fruit and vegetables, especially those of bulky
+character and low food value, such as lettuce, tomatoes, carrots,
+turnips, salsify, oyster-plant, watercress, celery, parsnips, should be
+increased.
+
+[Sidenote: Diet in Hot Weather]
+
+Generally the quantity of food should be slightly decreased in hot
+weather, when fewer calories are needed to sustain the heat of the body.
+In particular, less meat should be eaten in the summer, on account of
+what is called the "specific dynamic action of protein," that is, the
+special tendency of meats and like foods to produce immediate heat.
+
+Each individual must decide for himself what is the right amount of food
+to eat. In general, that amount is right which will maintain the most
+favorable condition of weight. If the weight, endurance, and general
+feeling of well-being are maintained, one may assume that sufficient
+food is taken.
+
+[Sidenote: Brainwork and Eating]
+
+It is physical, not mental work, which uses up the greater part of our
+food. The common impression that brain-work or expenditure of mental
+energy creates a special need for food is erroneous. The sedentary
+brain-worker often gains weight without eating very much. What he really
+needs is exercise, to use up the food, but if he will not take
+exercise, then he should reduce his food even below the small amount on
+which he gains weight.
+
+[Sidenote: Eating When Fatigued]
+
+Which meal in the day should be heavy and which light depends largely on
+one's daily program of work, the aim being to avoid heavy meals just
+before heavy work. When very tired it is sometimes advisable to skip a
+meal or to eat only lightly, as of fruits and salads. A man who eats
+heartily when he is very tired is likely to be troubled afterward with
+indigestion.
+
+(See SUPPLEMENTARY NOTES for specific directions regarding diet for
+underweight and overweight.)
+
+
+Section II--Protein Foods
+
+[Sidenote: Protein, Fat, and Carbohydrate]
+
+In the last section it was stated that food is fuel. But there is one
+constituent of food which, while it _can_ be used as fuel, is especially
+fitted for an entirely different purpose, namely, to build tissue, that
+is, to serve for the growth and repair of the body. This tissue-building
+constituent in food is called protein. The two other chief constituents
+in food are fat and carbohydrate, the last term embracing what are
+familiarly known as starch and sugar. Fats and carbohydrates are only
+for fuel and contain carbon as the essential element. Protein contains
+nitrogen as the essential element in tissue-building. The white of egg
+and the lean of meat afford the most familiar examples of protein. They
+consist entirely of protein and water. But meat and eggs are not the
+only foods high in protein. In fact, most ordinary foods contain more or
+less protein. The chief exceptions are butter, oleomargarine, oil, lard,
+and cream--which consist of fat (and water)--and sugar, sirups, and
+starch, which consist of carbohydrate (and water).
+
+[Sidenote: Proportion of Protein]
+
+Foods should be so selected as to give to the ration the right amount of
+protein, or repair-foods, on the one hand, and of fats and
+carbohydrates, or fuel-foods, on the other. A certain amount of protein
+is absolutely essential. While, for a few days, protein may be reduced
+to little or nothing without harm, if the body be long deprived of the
+needed protein it will waste away and ultimately death will result.
+Therefore, too little protein would be a worse mistake than too much.
+
+The right proportion of protein has been the subject of much
+controversy. According to what are regarded as the best investigations,
+it is generally about 10 per cent. of the total number of heat-units
+consumed. This does not, of course, mean 10 per cent. of the total
+weight nor 10 per cent. of the total bulk, but 10 per cent. of the total
+nutriment, that is, 10 calories of protein out of every 100 calories of
+food.
+
+[Sidenote: Human Milk]
+
+Most persons in America eat much more protein than this. But that
+10 calories out of 100 is not too small an allowance is evidenced by the
+analysis of human milk. The growing infant needs the maximum proportion
+of protein. In the dietary of the domestic animals, the infant's food,
+the mother's milk, is richer in protein than the food of the grown
+animal. Consequently an analysis of human mother's milk affords a clue
+to the maximum protein suitable for human beings. Of this milk
+7 calories out of every 100 calories are protein. If all protein were as
+thoroughly utilized as milk-protein or meat-protein, 7 calories out of
+100 would be ample, but all vegetable proteins are not so completely
+available. Making proper allowance for this fact, we reach the
+conclusion that 10 calories out of every 100 are sufficient.
+
+[Sidenote: Excessive Use of High-Protein Foods]
+
+A chief and common error of diet consists, then, in using too much
+protein. Instead of 10 calories out of every 100, many people in America
+use something like 20 to 30. That is, they use more than double what is
+known to be ample. This excessive proportion of protein is usually due
+to the extensive use of meat and eggs, although precisely the same
+dietetic error is sometimes committed by the excessive use of other
+high-protein foods such as fish, shell-fish, fowl, cheese, peas and
+beans, or even, in exceptional cases, by the use of foods less high in
+protein when combined with the absence of any foods very low in protein.
+The idea of reducing the protein in our diet is still new to most
+people.
+
+[Sidenote: Injuries From Over-abundance of Protein]
+
+Prof. Rubner of Berlin, one of the world's foremost students of hygiene,
+said, in a paper on "The Nutrition of the People," read before the
+recent International Congress on Hygiene and Demography:
+
+   "It is a fact that the diet of the well-to-do is not in itself
+    physiologically justified; it is not even healthful. For, on account
+    of false notions of the strengthening effect of meat, too much meat
+    is used by young and old, and by children, and this is harmful. But
+    this meat is publicly sanctioned; it is found in all hotels; it has
+    become international and has supplanted, almost everywhere, the
+    characteristic local culinary art. It has also been adopted in
+    countries where the European culinary art was unknown. Long ago the
+    medical profession started an opposition to the exaggerated meat
+    diet, long before the vegetarian propaganda was started. It was
+    maintained that flour foods, vegetables, and fruits should be eaten
+    in place of the overlarge quantities of meat."
+
+When protein is taken in great excess of the body's needs, as is usually
+the case in the diet of Americans, added work is given the liver and
+kidneys, and their "factor of safety" may be exceeded.
+
+[Sidenote: Animal Proteins]
+
+Flesh food--fish, shell-fish, meat, fowl--when used in great abundance,
+are subject to additional objections. They tend to produce an excess of
+acids, are very prone to putrefaction, and contain "purins" which lead
+to the production of uric acid. This is especially true of sweetbreads,
+liver and kidney. The well-known deficiency in flesh foods of lime often
+needs to be taken into consideration in the dietary. Some of the
+vegetable foods, such as peas and beans, rich in protein, are likewise
+not free from objection. Their protein is not always easily digested and
+is, therefore, likewise liable to putrefaction. Unlike most vegetable
+foods, they contain some purins. These foods are, however, rich in iron,
+which renders them a more valuable source of protein for children and
+anemic people than meat. Also, an excess of protein is not so likely to
+be derived from such bulky foods as from meat, which is a concentrated
+form of protein.
+
+We have spoken thus far only of the needed proportion of protein. The
+remainder of the diet, say 90 per cent. of the calories, may be divided
+according to personal preference between fats and carbohydrates in
+almost any proportion, provided some amount of each is used. A good
+proportion is 30 per cent. fat and 60 per cent. carbohydrate.
+
+
+Section III--Hard, Bulky, and Uncooked Foods
+
+The wise choice of foods does not consist entirely in balancing the
+ration as to protein, fat, and carbohydrate.
+
+[Sidenote: Hard Foods]
+
+Hard foods, that is, foods that resist the pressure of the teeth, like
+crusts, toast, hard biscuits or crackers, hard fruits, fibrous
+vegetables and nuts, are an extremely important feature of a hygienic
+diet. Hard foods require chewing. This exercises and so preserves the
+teeth, and insures the flow of saliva and gastric juice. If the food is
+not only hard, but also dry, it still further invites the flow of
+saliva. Stale and crusty bread is preferable to soft fresh bread and
+rolls on which so many people insist. The Igorots of the Philippines
+have perfect teeth so long as they live on hard, coarse foods. But
+civilization ruins their teeth when they change to our soft foods.
+
+[Sidenote: Bulk Versus Concentrated Foods]
+
+Most of the ordinary foods lack bulk; they are too concentrated. For
+this purpose it is found that we need daily, at the very least, an ounce
+of cellulose, or "woody fiber." This is contained in largest measure in
+fibrous fruits and vegetables--lettuce, celery, spinach, asparagus,
+cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
+tomatoes, cucumbers, berries, etc.
+
+Until recently would-be food reformers have made the mistake of seeking
+to secure concentrated dietaries, especially for army rations. It was
+this tendency that caused Kipling to say, "compressed vegetables and
+meat biscuits may be nourishing, but what Tommy Atkins needs is bulk in
+his inside."
+
+[Sidenote: Raw Foods]
+
+[Sidenote: Vitamins]
+
+Cooking is an important art; but some foods when cooked lose certain
+small components called vitamins, which are also found in the skin or
+coating of grains, especially rice, also in yolk of egg, raw milk, fresh
+fruit, and fresh vegetables, especially peas and beans. These vitamins
+are very important to the well-being of the body. Their absence is
+probably responsible for certain diseases, such as beriberi, scurvy, and
+possibly pellagra, as well as much ill health of a less definite sort.
+Some raw or uncooked foods, therefore, such as lettuce or tomatoes,
+celery, fruits, nuts, and milk, should be used in order to supply these
+minute and as yet not well-understood substances which are destroyed by
+the prolonged cooking at the temperature which is employed in order to
+sterilize canned foods. They are also diminished and often destroyed by
+ordinary cooking, except in acid fruits and acid vegetables.
+
+[Sidenote: Raw Milk]
+
+It is true that only very clean milk is entirely safe in an absolutely
+raw state, and that heat is usually needed to kill the germs. But this
+heat, even at the comparatively low temperature of pasteurization, has
+been found to destroy the vitamins that prevent scurvy. Orange juice
+should always be given to infants over one month old who are fed
+pasteurized milk.
+
+Not all foods can be taken raw with advantage. Most starchy foods, such
+as cereals and potatoes and unripe fruit must, of course, be cooked in
+order to be made fit to eat.
+
+[Sidenote: Disinfection]
+
+Raw foods have dangers of their own in carrying germs and parasites, and
+it is extremely advisable that all raw foods should be very thoroughly
+washed before eating.
+
+[Sidenote: Acids and Inorganic Salts]
+
+In addition to protein, fat, carbohydrate, and vitamins, there are other
+elements which the body requires to maintain chemical equilibrium, and
+for the proper maintenance of organic functions. These are the fruit and
+vegetable acids and inorganic salts, especially lime, phosphorus, and
+iron. These substances are usually supplied, in ample amounts, in a
+mixed diet, containing a variety of fruits and vegetables and an
+adequate amount of milk and cream. Potatoes, feared by some in acid
+condition (such as gout), are actually valuable because of their
+alkalinity.
+
+
+Section IV--Thorough Mastication
+
+Whether it be from lack of hard foods, requiring prolonged chewing, or
+from the nervous hurry of modern life, or from other causes, it is
+undoubtedly a fact that most people in America eat too rapidly. The
+correction of this habit will go far toward reforming an individual's
+diet in every way.
+
+Thorough mastication means masticating up to the point of involuntary
+swallowing. It does not mean forcibly holding the food in the mouth,
+counting the chews, or otherwise making a bore of eating. It merely
+means giving up the habit of forcing food down, and applies to all
+foods, even to liquid foods, which should be sipped.
+
+[Sidenote: Evils of Insufficient Mastication]
+
+The consequences and evils of insufficient mastication are many, and may
+be enumerated as follows: Insufficient use of the teeth and jaws (and
+hence dental decay as well as other and worse dental evils);
+insufficient saliva mixed with the food (and hence imperfect digestion
+of the starchy substances); insufficient subdivision of food by
+mastication (and hence slow digestion); the failure of the taste nerves
+to telegraph ahead, as it were, to the stomach and other digestive
+organs an intimation of the kind and amount of digestive juices required
+(and hence indigestion); the overseasoning of food to make it relishable
+even when bolted (and hence overeating and irritation of the mucous
+lining); the excessive use of meat and eggs and like foods, which can be
+eaten rapidly with relative impunity, and the corresponding neglect of
+other foods, like bread, grains, vegetables, and salads, which require
+more mastication (and hence intestinal poisoning).
+
+[Sidenote: Prolonged Relish of Food]
+
+The habit of insufficient mastication is subtle, because it has become
+"second nature" with most of us. To free ourselves of it we must first
+of all allow plenty of time for our meals and rid our minds of the
+thought of hurry. A boy's school in which the principal is endeavoring
+to fight the habit of food-bolting has wisely ordained that no boy may
+leave the dining-room until a certain hour, even if he has finished
+eating long before. In this way the boy soon learns that there is
+nothing to be gained by fast eating, and, in fact, that the pleasantest
+way of spending the meal-time is to prolong the relish of the food. It
+would be well if all of us would adopt a similar rule for ourselves.
+Mr. Gladstone did something of the sort and was noted for the slow
+mastication of his food. Latterly Mr. Horace Fletcher set such a rule
+for himself, and revived the interest of the public in the subject.
+
+[Sidenote: The First Three Mouthfuls]
+
+At first one must give some conscious attention to his efforts to
+reform; but if one will merely attend carefully to the first three
+mouthfuls of a meal, the slow pace can often be established for the rest
+of the meal without further thought.
+
+[Sidenote: Careful Tasting]
+
+Slow eating is important not merely as a matter of mastication, but also
+as a matter of taste and enjoyment. Food must have a pleasing taste and
+flavor and then must be enjoyed in order to be most readily assimilated.
+
+[Sidenote: Increased Enjoyment]
+
+There is a mistaken notion that the hygiene of food means "giving up all
+the things that taste good." While it is true that, in many cases,
+sacrifices have to be made, the net result of reforming one's diet is
+not to diminish but to increase the enjoyment of food. In general, it is
+extremely unhygienic to eat foods which are not relished. Experiments by
+Pavlov and others have shown that the taste and enjoyment of food
+stimulate the flow of digestive juices.
+
+[Sidenote: Choosing Foods]
+
+Finally, slow eating is a great aid in the proper choice of foods. Some
+suggestions have already been given as to the wise choice of foods, but
+no rules can be formulated which will completely insure such a choice.
+Even the wisest physiologist can not depend altogether on his knowledge
+of food values, while, to the layman, the problem is so complicated that
+his main reliance must be on his own instincts. Animals depend
+exclusively on instinct except when under domestication. Civilized man
+should not and can not altogether depend upon instinct, but his food
+instincts are far more keen and correct if he obeys the rule of eating
+slowly than if he bolts his food.
+
+[Sidenote: "Good" and "Bad" Foods]
+
+In the choice of foods it is as difficult to distinguish absolutely
+between what are "good" and "bad" foods as it is to classify human
+beings into "good" and "bad." All we can say is that some foods are
+better than others, remembering that it is usually more important to be
+_satisfied_, even if the foods are not "ideal," than to be unsatisfied
+with what in the abstract seem "ideal" foods.
+
+Among the best foods for most people are fruits, potatoes, nuts (if well
+masticated), milk, sour milk, and vegetables. Among the worst foods are
+putrefactive cheeses, sweetbreads, liver, kidneys, "high" game or
+poultry.
+
+But a fastidious study of foods will find some faults as well as some
+virtues in almost any food. The best way to help the ordinary man choose
+his foods is to advise him to use as much as possible of the "better"
+and as little as possible of the "worse" without attempting to draw a
+hard and fast line between the "good" and "bad."
+
+[Sidenote: Salt, Pepper, Spices]
+
+Salt, pepper, and hot condiments should be used very sparingly, if at
+all.
+
+[Sidenote: Sugar and Candy]
+
+A great cause of ill health is overuse of sugar in concentrated form,
+candy, etc., especially by the sedentary. One reason why sugar has a
+high food value is that it is readily utilized for combustion, and if
+taken between meals greatly increases the calories and may lead to
+_overnourishment_.
+
+[Sidenote: Water with Meals]
+
+There is, for normal people, no objection to drinking a moderate amount
+of water at meals--say one or two glassfuls--provided it is not taken
+when food is in the mouth and used for washing it down.
+
+[Sidenote: The Digestibility of So-called "Indigestible" Foods]
+
+The science of dietetics will develop rapidly in the future, and in a
+few years it will probably be possible to be more definite than we have
+been here. At present there is much unknown, especially as to how far
+our rules have to be modified for the particular individual. Personal
+idiosyncrasies have to be taken into account. Sometimes "What is one
+man's meat is another man's poison." On the other hand, many have
+mistaken ideas as to their own idiosyncrasies. For instance, many people
+think that nuts never agree with them, when the trouble really is that
+they do not masticate them properly. Many think peanuts indigestible,
+not realizing either the importance of mastication or the importance of
+avoiding over-roasting. The ordinary peanuts are over-roasted. Peanuts
+very slightly roasted and very thoroughly masticated seldom disagree
+with one. Others believe that bananas never agree with them, when the
+fact is they eat them too green. The banana vender usually finds that
+the ignorant public buys his fruit best when its color is an even
+yellow, and he puts aside for himself the only bananas ripe and fit to
+eat, namely those which are mottled with black.
+
+[Sidenote: Avoidance of Fads]
+
+Each individual must use his own intelligence and common sense, avoiding
+so far as he can the mistake of following a "fad" and accepting a theory
+without sufficient evidence; and the opposite mistake of accepting as
+hygienic the customs about him simply because they are customs, and thus
+mistaking for fads any conclusions of science which are discordant with
+current custom.
+
+[Sidenote: Necessity of Medical Examination]
+
+It is a good idea to consult a physician in regard to one's diet, and
+endeavor intelligently to follow his advice and not insist on one's own
+diet, selected from the standpoint of mere self-indulgence or custom.
+Moreover, since many, without being aware of the fact, are affected with
+Bright's disease, diabetes, etc., in their early stages, in which
+dietetic precautions are especially necessary, it is well, even for
+those who are apparently in good health, to be medically examined as a
+preliminary to a rearrangement of their diet along the best lines.
+
+
+
+
+CHAPTER III
+
+POISONS
+
+
+Section I--Constipation
+
+If the human body be likened to a steam-engine, its wastes correspond to
+the ashes.
+
+[Sidenote: Retention of Body Wastes]
+
+The injury which comes from the retention of the body's waste products
+is of the greatest importance. The intestinal contents become dangerous
+by being too long retained, as putrefying fecal matter contains poisons
+which are harmful to the body. Abnormal conditions of the intestines are
+largely responsible for the common headache malady, and for a generally
+lowered resistance, resulting in colds and even more serious ailments.
+Constipation is extremely prevalent, partly because our diet usually
+lacks bulk or other needed constituents, but partly also because we fail
+to eliminate regularly, thoroughly, and often.
+
+Constipation, long continued, is by no means a trifling matter. It
+represents a constant and cumulative tax which often ends in very
+serious consequences.
+
+[Sidenote: Water-Drinking]
+
+Free water-drinking when the stomach is empty, especially before
+breakfast, is beneficial in constipation. Free water-drinking at meals
+may prove constipating. Excess of water should be avoided by the very
+feeble or those suffering from heart trouble or dropsy.
+
+[Sidenote: Laxative Foods]
+
+The best regulators of the bowels are foods. Foods should possess
+sufficient bulk to promote the action of the intestines and should
+contain a due amount of laxative elements. Foods which are especially
+laxative are prunes, figs, most fruits except bananas, fruit juices, all
+fresh vegetables, especially greens of all sorts, wheat, bran, and the
+whole grain cereals. Oils and fats are also laxative but can not be used
+in sufficiently large quantities to produce very laxative effects
+without producing loss of appetite. Foods which have the opposite
+tendency are rice, boiled milk, fine wheat-flour in bread, corn-starch,
+white of egg.
+
+[Sidenote: Bran and Agar-Agar]
+
+The use of wheat-bran in cereals, in bread, and even in vegetables is a
+preventive of constipation, as is also the use of agar-agar, a Japanese
+seaweed product. This is not digested and absorbed, but acts as a
+water-carrier and a sweep to the intestinal tract. It should be taken
+without admixture with laxative drugs.
+
+[Sidenote: Mineral Oils]
+
+Paraffin oil is especially good as an intestinal lubricant to assist the
+food to slip through the intestinal tube at the proper rate of progress,
+provided the oil is first freed, by long-continued shaking with water,
+from certain dangerous impurities. Many refined preparations are on the
+market for use in constipation. Underweight people should not use these
+oils unless properly prescribed by a physician.
+
+[Sidenote: Avoiding Drugs]
+
+It is advisable, in general, to avoid cathartics except under medical
+supervision, since certain drugs are often very harmful when their use
+is long continued and the longer they are used the more dependent on
+them the user becomes. Laxative drugs, even mineral waters, should never
+be used habitually.
+
+[Sidenote: Enemas]
+
+The occasional, but not habitual, use of an enema (with warm water
+followed always by a second enema of cool water, to prevent relaxation)
+is a temporary expedient.
+
+[Sidenote: Massage of the Colon]
+
+Massage of the abdomen, deep and thorough, with a creeping movement of
+the ends of the fingers on the left side of the abdomen from above
+downward, also promotes the process of defecation.
+
+The normal man and woman should find no difficulty in having complete
+movements regularly two or three times a day by merely living a
+reasonable life, being careful especially to avoid overfatigue, to
+include sufficient bulk in the food, to take regular exercise,
+including, in particular, breathing exercises, and to maintain an erect
+carriage.
+
+[Sidenote: Low Seated Water Closets]
+
+High-seated water closets, so often found in institutions, hotels and
+private houses, often favor constipation, as they do not permit of the
+proper physiological attitude in defecation. They prevent the individual
+from exercising abdominal pressure so essential for this function. Such
+seats should be made much lower than they are, or the feet should rest
+on a foot stool, in order to attain the proper attitude for thorough
+emptying of the intestine.
+
+[Sidenote: Number of Defecations]
+
+Observations on the manlike apes show that they defecate three or four
+times a day. Few of the human family have such ideal movements. Millions
+are conscious of some shortcoming in this regard, and doubtless
+millions more suffer from some shortcomings of which they are not
+conscious. Many believe they have free movements when actually they are
+suffering from a sluggishness in the rectum and other parts of the lower
+intestine. A rectal examination often reveals unsuspected fecal
+residues.
+
+[Sidenote: Establishing Proper Habits]
+
+The natural instinct to defecate, like many other natural instincts, is
+usually deadened by failure to exercise it. Civilized life makes it
+inconvenient to follow this instinct as promptly as, for instance, a
+horse does. The impulse to go to stool, if neglected even five minutes,
+may disappear. There are few health measures more simple and effective
+than restoring the normal sensitiveness of this important impulse. It
+may require a few weeks of special care, during which cold water enemas
+at night, following evacuation by paraffin oil injection, may be needed.
+It would be an excellent rule to visit the closet immediately after the
+noon and evening meals, as faithfully as most people do after the
+morning meal, until the reflex is trained to act at those, the most
+natural, times for its action.
+
+Before leaving the subject of intestinal poisoning, we may here again
+mention the importance of avoiding the poisoning which comes from too
+much protein. This poisoning is probably due largely to the
+decomposition of protein in the colon.
+
+[Sidenote: Use of Sour Milk]
+
+One proposed method for reducing this decomposition of protein is
+through the use of sour milk. Lactic acid, the acid of sour milk,
+constitutes a medium in which putrefactive germs do not thrive. Hence,
+if sufficient sour-milk germs can be kept in the intestines to
+constantly manufacture lactic acid, putrefaction will be reduced. But,
+as Professor Rettger and others have shown, the mere swallowing of a
+little sour milk or of sour-milk tablets is seldom sufficient. The "good
+germs" swallowed die of starvation before they do much good. To keep
+them alive and enable them to multiply, we must feed them. The free use
+of milk and of milk sugar, a little raw starch, or partially cooked
+cereal such as Scotch brose (oatmeal cooked only ten minutes) will feed
+the germs.
+
+[Sidenote: Evidences of Injury]
+
+The odor and character of the stools are indicative of the extent to
+which our diet is injuring us. The odor is less offensive if the diet is
+low in protein and thoroughly masticated.
+
+
+Section II--Posture
+
+One of the simplest and most effective methods of avoiding
+self-poisoning is by maintaining an erect posture. In an erect posture
+the abdominal muscles tend to remain taut and to afford proper support
+or pressure to the abdomen, including the great splanchnic circulation
+of large blood-vessels. In an habitual slouching posture, the blood of
+the abdomen tends to stagnate in the liver and the splanchnic
+circulation, causing a feeling of despondency and mental confusion,
+headache, coldness of the hands and feet, and chronic fatigue or
+neurasthenia, and often constipation.
+
+A slouching attitude is often the result of disease or lack of vitality;
+but it is also a cause.
+
+[Sidenote: The "Consumptive Stoop"]
+
+There is some reason to believe that "the consumptive stoop" leads to
+tuberculosis partly through the lowering of resistance resulting from
+the poisoning produced by a chronically relaxed abdomen.
+
+Many persons who have suffered for years from the above-named symptoms
+have been relieved of them after a few weeks of correct posture,
+sometimes reenforced by the artificial pressure of an abdominal
+supporter and by special exercises to strengthen the abdominal muscles.
+
+Lying face downward with a pillow under the abdomen presses the blood
+out of the congested splanchnic circulation.
+
+[Sidenote: Breathing and Posture]
+
+Breathing exercises are also very useful for correcting the chronic
+evils of bad posture. Exercises taken when lying on the back, by raising
+the legs or head, strengthen the abdominal muscles. Slow, deep
+breathing, through the nose, while lying on the back, with a weight on
+the abdomen, such as a bag of sand--2 to 4 lbs.--is beneficial.
+
+[Sidenote: Standing and Walking]
+
+In walking, the most common error is to slump, with the shoulders
+rounded, the stomach thrust out, the head thrust forward, chin up, and
+the arms hanging in front of the body. To those who walk or stand in
+this fashion, let it be known that this is the "habitus enteroptoticus,"
+or asthenic droop. It is characteristic of those with weak muscular and
+nervous systems.
+
+To set the shoulders back and square them evenly, to keep the chest high
+and well arched forward, the stomach in and the neck perpendicular,
+like a column, and the chin in, are simple fundamental measures that
+most people know and many people disregard.
+
+One should have a sense of the firmness or tautness of the abdominal
+muscles and not of flabby relaxation. When one changes a slouching
+posture into an erect posture, there is a sense of having reversed the
+way the body hangs, as it were, on the spinal column.
+
+Whether sitting, standing, or walking, these principles, that involve a
+correct and pleasing carriage and a healthful relation of the organs and
+structures of the body, should be observed by both men and women.
+
+This perfect physical poise which places the muscles, organs,
+circulation, and even the brain and nervous system in harmonious
+relationship, adjusted for the best achievement, is well expressed in
+sculpture dating back to 500-600 B. C., when the Spartans attained
+supremacy in Greece. This same poise and symmetry is shown in modern
+sculpture of fine types of manhood and womanhood.
+
+[Sidenote: The Feet]
+
+It is not enough to have an erect carriage and a well-poised head. We
+must also have well-directed feet. It is pitiable to think how the work
+of a fine head may be spoiled by misdirected feet. Weak foot, and its
+final stage, flat foot, are more common among women than they are among
+men, because it is not a purely local condition in the arch of the foot,
+as so many suppose, but primarily due to a general weakened condition of
+the leg muscles that support the arch. The more vigorous exercise of
+boys as compared to that of girls protects them in some degree from this
+malady.
+
+[Sidenote: Toeing Straightforward]
+
+Weak feet are gradually converted into flat feet by faulty standing and
+walking posture and lack of leg exercise. Toeing out, whether walking or
+standing, so commonly noted among girls and women, places a great strain
+upon the arches of the foot. The correction of this fault by persistent
+toeing in, Indian fashion, and daily exercise of the leg muscles (rising
+on the toes twenty to forty times night and morning), will do much to
+prevent flat foot.
+
+[Sidenote: Chairs]
+
+Not only in standing, but in sitting, erect posture has been found to be
+a much more important factor in the maintenance of good health than is
+generally supposed. A rocker, or any other chair which tilts, is restful
+to the abdominal circulation, if the lower back is properly supported.
+Bad posture is common among sedentary people. The ordinary chair
+invites it. Every chair should be modeled like most modern automobile
+seats, on a curve to fit the back. Almost any chair can be corrected by
+placing a cushion so as to support the hollow of the back of the sitter.
+The responsibility for correct posture rests, however, on the individual
+and not on the chair.
+
+[Sidenote: Sitting]
+
+In sitting at a desk or table, when reading or working, the common fault
+is to adopt a sprawling attitude, with the shoulders hunched up, the
+elbows stretched outward, the body too far away from the desk or table,
+and the weight resting on the buttocks. Very often the desk or table is
+too high and the arms can not rest easily upon it, thus causing a
+continuous strain on the structures around the shoulder-joints.
+
+To correct this fault, use if possible a chair with a back that curves
+forward. Sit well back in the chair, but close to the desk, so that the
+fleshy inner part of the forearms may rest easily upon its surface
+without pushing up the shoulders.
+
+When it is necessary to lean over a desk, acquire the habit of inclining
+the body forward by bending at the hips and not by distorting the
+chest.
+
+The arms should hang easily from the shoulder and the elbows should not
+rest upon the table. The shoulders should be evenly square, as in the
+correct standing posture. In right-handed people, the light should fall
+over the left shoulder or directly from above. The body should rest upon
+the full length of the thighs, not solely on the buttocks, and the feet
+(not legs) be crossed and resting lightly on the ground on their outer
+edges. In other words, the position should be freed from strain,
+especially strain of special groups of muscles.
+
+Pains, erroneously ascribed to rheumatism or sciatica, are often due to
+faulty posture. Writer's cramp and many other needless miseries are
+caused by neglect to develop proper postural habits in working or
+reading.
+
+[Sidenote: Posture in Children]
+
+In children faulty posture may mar the future of the individual by
+causing spinal curvature and physical deformities that interfere with
+physical and mental efficiency throughout life, and often lower the
+resistance to disease. Deep breathing through the nose and "setting up"
+exercises are of incalculable importance in such cases.
+
+The various types of faulty posture are so numerous that they can not be
+listed here. Having once grasped the meaning of correct posture,
+however, we can form a standard for ourselves, and any departure from
+this standard should be looked upon as a menace to health. As in the
+case of eye-strain, flat foot, work, worry, and drink, much depends on
+the original physical and mental endowment of the individual as to how
+much harm results from faulty posture. But always some harm results.
+
+[Sidenote: Teaching Correct Posture]
+
+The teaching of proper standing, proper walking and proper sitting
+should be a part of all school discipline as it is at military schools,
+especially as there is the temptation to crouch over the
+school-desk--which is usually the source of the first deviation from
+natural posture. An infant before it goes to school usually has a
+beautiful, erect carriage, with the head resting squarely on the
+shoulders.
+
+[Sidenote: Posture and Character]
+
+An erect posture is attractive from an esthetic point of view, and for
+that reason is sure again to become fashionable with women, after a due
+reaction from the present slouching vagary. It is also closely
+associated with self-respect. We know that any physical expression of
+an emotion tends reflexly to produce that emotion. Therefore, not only
+does self-respect naturally tend to brace a man's shoulders and
+straighten his spine, but, conversely, the assumption of such a
+braced-up attitude tends to "brace up" the man's mind also. Tramps and
+other persons who have lost their self-respect almost invariably slouch,
+while an erect carriage usually accompanies those feeling their
+respectability. We jokingly refer to those whose self-respect verges on
+conceit as "chesty," while we compliment one who is not so extreme by
+saying, "He is no slouch."
+
+Between the slouch and slink of the derelict and the pompous strut of
+the pharisee, or the swagger of the bully or the dandy, there is the
+golden mean in posture, which stands for self-respect and
+self-confidence, combined with courtesy and consideration for others.
+
+
+Section III--Poisons from Without
+
+The poisons which hitherto have been mentioned are those developed
+within the body, especially in the intestine. It is not alone important
+to keep down the total amount of poisons produced within the body. It is
+equally important to exclude the entrance of any additional poisons from
+outside.
+
+[Sidenote: Habit-forming Drugs and Patent Medicines]
+
+Among the poisons which must be kept out of the body should be mentioned
+habit-forming drugs, such as opium, morphine, cocain, heroin, chloral,
+acetanilid, alcohol, caffein, and nicotin. The best rule for those who
+wish to attain the highest physical and mental efficiency is total
+abstinence from all substances which contain poisons, including spirits,
+wine, beer, tobacco, many much-advertised patent drinks served at
+soda-water fountains, most patent medicines, and even coffee and tea.
+Many so-called patent or proprietary medicines contain habit-forming
+drugs, especially morphine, coal-tar preparations, caffein, and alcohol,
+and depend largely for their sale upon the effects of these harmful
+substances. Harmful preservatives and adulterants in foods, such as
+saccharin, should also be avoided.
+
+[Sidenote: Reducing the Habit]
+
+For some persons the inevitable mode of improvement will be by
+substituting the milder drugs for the stronger--beer for spirits, weak
+tea for beer. The exact extent to which the milder poisons are injurious
+has not yet been scientifically settled. Tea, for instance, if very weak
+and used moderately, is, presumably, not injurious to any marked degree
+to healthy persons. The trouble is, however, that sensitive people do
+not keep moderate. In fact, the natural tendency of drug-craving is in
+the opposite direction, from weak drugs to strong ones, as from beer to
+spirits. In actual fact, it is much easier to abstain than to be
+moderate. It should also be noted that the lax spirit in which many
+people make an exception to the rules of health in favor of some mild
+indulgence is very likely to lead to the making of many other exceptions
+until they are, without knowing it, carrying a heavy load made up of
+scores of little items of harmful indulgence. Moreover, experiments at
+the Pasteur Institute have shown that the long-continued use of very
+minute doses of poison ultimately produces appreciable harm. Each person
+must decide for himself how far he chooses to depart from previous
+habits or common customs for the sake of physical efficiency. The object
+here is to state exactly what, in our present state of knowledge, is
+believed to be the truth.
+
+Those with feeble digestions or unstable nervous systems are especially
+harmed by these poisons. A family history of nervously inclined people
+calls for rigid care in such matters.
+
+[Sidenote: Alcohol]
+
+Scientific experiments have resulted in the interesting discovery that
+the alleged "strength" obtained from beer, ales, and all intoxicating
+beverages is a delusion and a snare. The poison simply gives a temporary
+feeling of greater strength through paralysis of the sense of fatigue.
+But the strength does not exist. On the contrary, the user of alcohol in
+excess is weaker after taking it. Special classes of workmen have been
+tested as to their efficiency under liquor in small amounts and without
+it entirely, and it was invariably found that the liquor was a handicap,
+but that, also invariably, the workmen _thought_ they could work harder
+by its aid! Alcohol numbs the sense of fatigue and so deceives the user.
+It is not a stimulant but a narcotic. The habit of taking a cocktail
+before meals is doubly harmful, because it is often taken on an empty
+stomach and because it poisons the system more quickly than when mixed
+with food and retained in the intestines.
+
+[Sidenote: Alcohol and Infectious Diseases]
+
+It is well known that people who indulge in alcohol show less resistance
+to infectious diseases than abstemious individuals. The paralysis of the
+white blood-corpuscles is one of the strong arguments against the use of
+alcohol. The experience of life insurance companies in England and
+America has clearly shown that even the "moderate" use of alcoholic
+beverages shortens human life. (See "Alcohol" in SUPPLEMENTARY NOTES.)
+
+Dr. Stockard has also shown in mice, on which he has experimented, that
+the effect of alcohol on the germ-plasm is distinctly injurious. It is a
+fair inference that the use of alcohol by parents tends to damage their
+offspring.
+
+[Sidenote: Tobacco]
+
+The evils of tobacco have not been so much studied and are not so well
+understood as those of alcohol. But every athletic trainer observes that
+the use of tobacco lessens physical fitness. The ordinary smoker is
+unconscious of this and often denies it. He sometimes says, "I'll stop
+smoking when I find it hurting me; it doesn't hurt me now." The
+delusive impression that one is well may continue long after something
+has been lost from the fitness of the body, just as the teeth do not
+ache until the decay has gone far enough to reach the nerve.
+
+At Yale and at Amherst it has been found, by actual measurement, that
+students not using tobacco during the college course had gained over the
+users of tobacco in weight, height, growth of chest, and lung capacity.
+
+Prof. Pack, of the University of Utah, finds that tobacco-using athletes
+are distinctly inferior to those who abstain. Prof. Lombard, of the
+University of Michigan, finds that tobacco lessens the power of the
+voluntary muscles, presumably because of the depressing effect on the
+central nervous system. There is also much experimental evidence to show
+that tobacco in animals induces arterial changes. The present
+well-marked upward trend of mortality from diseases of the arteries
+offers a good reason for heeding such evidence and taking the safe side
+in every controversy regarding it. (See "Tobacco" in SUPPLEMENTARY
+NOTES.)
+
+[Sidenote: Germs]
+
+The poisons so far mentioned are limited to the amounts taken.
+Infections with germs, however, bring in poisons, the quantities of
+which tend to increase with the multiplication of the germs. It is,
+therefore, especially important to avoid infections. We should not
+depend altogether on the protection of our health officers. We must
+guard our own individual bodies.
+
+[Sidenote: Colds and La Grippe Germs]
+
+Infections enter the body through the skin or mucous lining. The common
+cold is believed to enter by the nose. We may avoid exposure to
+infection from grippe and common colds by keeping away from congested
+public places when there is an epidemic of grippe or colds, or when we
+are ourselves fatigued or for any reason likely to catch cold.
+
+The infections of common colds are always to be found in the nasal
+passages and become active when the individual is subject to fatigue or
+indigestion or both. The liability of catching cold is greater when the
+mucous lining is injured. Nasal douches are injurious and impair the
+protective ability of the mucous membrane. They should be used only on
+prescription. A very gentle, warm spray of weak salt and water may be
+used when the nose is filled with soot and dust. The fingers should be
+kept from the nose. Handkerchiefs should be frequently changed, or
+small squares of gauze used and subsequently burned.
+
+[Sidenote: Tuberculosis Germs]
+
+The germ of tuberculosis is probably conveyed oftenest through the
+sputum of consumptives, when this sputum has been allowed to dry, has
+become pulverized and is breathed into the system. All sputum should be
+burned. It is well to avoid rooms occupied by consumptives who are not
+careful with their sputum.
+
+[Sidenote: Mosquito-borne Malaria and Yellow Fever]
+
+Suitable wire netting will guard us from malaria and yellow fever, the
+infections brought by mosquitoes and flies. The mosquito often carries
+malaria, and in the tropics carries yellow fever and other diseases. As
+some one has said: "A yard of screen in the window is better than a yard
+of crape on the door." The greatest triumph in connection with the
+building of the Panama Canal was not the engineering but the reduction
+in the death-rate among the workers, which, on account of these
+insect-borne diseases, had previously prevented the successful execution
+of the undertaking.
+
+Not only is it desirable to screen from mosquitoes, but to put oil on
+any body of water where they breed. Even a small puddle can breed
+millions of mosquitoes. No empty tin cans should be allowed to collect
+about the kitchen door; they gather rain-water and soon breed
+mosquitoes.
+
+[Sidenote: Typhoid-free Water]
+
+We take in many disease germs through food or drink. Every year 300,000
+people in the United States enlist under the typhoid banner. To elude
+the typhoid-germ we need first of all pure water. But when one is in
+doubt as to the purity of water, it is advisable to boil water in order
+to destroy possible typhoid germs and other dangerous germs and
+impurities. Where hygienic water has been used a very large proportion
+of the deaths from typhoid has been eliminated. Where this is not
+feasible, it is desirable to use chlorinated lime (ordinary bleaching
+powder) in the drinking water (one part to 200,000--shake up and leave
+several minutes). If water of doubtful quality has to be drunk, it
+should be at the middle or end of a meal when the healthy stomach
+contains plenty of gastric juice, which to a limited extent has the
+power to kill germs.
+
+It is safer to keep out of swimming tanks that are not filtered or
+refilled constantly, or chemically purified as by chlorinated lime.
+
+[Sidenote: Typhoid-free Milk]
+
+Another measure for avoiding typhoid is to pasteurize milk. Food that is
+liable to contain typhoid or other dangerous germs, such as raw oysters,
+and milk from typhoid-infected localities, should be avoided.
+
+[Sidenote: The "Typhoid-fly"]
+
+In protecting the food against all kinds of impurities which injure the
+body, we must remember that the carrier of typhoid fever, the common
+house-fly, deposits typhoid germs on the food, through which the germ is
+taken into the system. The most effective method of fighting flies is by
+preventing their breeding. Their favorite places for this are
+horse-manure, but they will breed in almost any mass of fermenting
+organic material. Manure piles and stables should be screened, and the
+manure removed at least once in seven days. Garbage-pails should be kept
+tightly covered. Fly-paper and fly-traps should be used. Houses should
+be screened, and, in particular in the pantry, the food itself should be
+screened. Flies are usually thirsty in the morning. By exposing a saucer
+of one per cent. of formalin solution, the flies will be tempted to
+drink this morning cocktail and pay the death-penalty.
+
+A fly-trap has been invented by Professor Clifton F. Hodge, of the
+University of Oregon, Eugene, Ore., which any one is free to construct
+and which, if used universally about stables early in the season, would
+greatly help toward banishing the fly altogether.
+
+Flies occasionally gain entrance to the house in spite of the most
+careful screening. The fumes of burning Pyrethrum powder (Persian insect
+powder), used in the proportion of 2 lbs. per 1,000 cubic feet of air
+space, will either kill or stupefy flies and mosquitoes, so that they
+may be swept up and effectually destroyed. It may be distributed in pots
+and pans, and ignited after sprinkling with alcohol.
+
+[Sidenote: Other Vermin]
+
+Ticks should also be carefully exterminated, as they are sometimes
+responsible for such diseases as Rocky Mountain spotted fever, African
+tick fever, and other infections. The bedbug is also by no means the
+harmless creature which it is generally regarded. To its credit are
+placed such maladies as relapsing fever. The flea has been responsible
+for such terrible diseases as the plague. It often operates by means of
+rats as its carrier to the human being. The louse is one of the direst
+offenders in the insect line, as it must take the responsibility not
+only for many cases of typhoid fever, but for the dread plague of
+typhus, which is ravaging the European armies.
+
+[Sidenote: Hookworm]
+
+Hookworm disease is to be avoided by not treading barefoot on ground
+polluted by victims of the disease, by preventing soil-pollution through
+the proper disposal of human excrement, and by screening all
+water-closets.
+
+[Sidenote: Cleanliness]
+
+Cleanliness is important for avoiding infections, and bathing is
+important for cleanliness. The hands, the face, and finger-nails should
+be kept clean, especially before meals. Any cut or crack in the skin or
+mucous membrane may let in germs when the spot is dirty or is touched by
+dirty hands. This is why surgeons are so scrupulously clean.
+Super-cleanliness probably also explains the extraordinarily low
+mortality of Jewish rabbis as a class.
+
+The need of cleanliness is particularly great for those who work in
+factories, mines, and other places where dirt is likely to be carried to
+the mouth by the hands. Probably many diseases get a foothold in this
+way without the victim realizing in the least that they were due to his
+carelessness and lack of cleanliness.
+
+Here, as elsewhere, esthetics and health go hand in hand. A person who
+does not bathe daily is pretty certain to carry on his skin some
+perspiration which, while he may be unaware of it, gives forth an
+offensive odor.
+
+[Sidenote: Perspiration]
+
+Cleanliness is promoted by perspiring prior to bathing. Every one knows
+the exhilaration which follows a healthy perspiration. Of course, the
+most beneficial method of securing perspiration is the method applied to
+the trotting horse--vigorous exercise. In fact, one of the benefits of
+exercise is perspiration. When a person can not or will not take
+exercise, perspiration can be induced by hot baths. Such extreme
+measures ought not, however, to be taken too often. How often will
+depend on the corpulence and other circumstances of each individual.
+Sweating may be overdone, and should never be pushed to the extent of
+exhaustion. The function of the skin in removing wastes from the body is
+much less important than formerly supposed. The advice of a physician is
+desirable. It should be remembered that all of us perspire insensibly as
+well as visibly.
+
+[Sidenote: Sex Infection]
+
+Some of the most serious and widespread although usually unmentioned
+infections are those from the venereal diseases, with a whole train of
+terrible consequences, such as blindness, joint-diseases with
+heart-complications, peritonitis, paralysis, and insanity. They are to
+be avoided by living a life hygienic and clean, not only in body but in
+mind and heart. From even the narrowest interpretation of hygiene, a
+decent life is necessary for the maintenance of health. This is a
+special subject on which most people are extremely ignorant. It is
+seldom realized, for instance, that _all prostitutes are diseased_. This
+was found to be the case in an investigation in Glasgow.
+
+Dr. Rosenau says: "Every boy and girl, before reaching the age of
+puberty should have a knowledge of sex, and every man and woman before
+the marriageable age should be informed on the subject of reproduction
+and the dangers of venereal diseases. Superficial information is not
+true education. On the other hand, it is a mistake to dwell unduly upon
+the subject, for in many instances the imagination and passion of youth
+are inflamed by simply calling attention to the subject."
+
+The Life Extension Institute can furnish special pamphlets covering
+this important topic.
+
+The loss of citizens to the State from the sterilizing influence of
+gonorrhea upon the productive energy of the family, and the blighting
+destructive effect of syphilis upon the offspring offer extremely
+serious problems for preventive work.
+
+
+Section IV--Teeth and Gums
+
+There is one source of poisoning and infection so universal as to need
+special mention. This is infection through the mouth. Considered from
+the standpoint of efficiency, the modern mouth is out of adjustment with
+modern conditions--or, perhaps we should say, modern conditions are out
+of adjustment with it. Notwithstanding the numerous bacteria that
+flourish within its portals, mouth secretions and the mucous membranes
+do not seem to have the protecting power which is often manifest in
+other regions of the body and which protects an animal in a state of
+nature. Wild animals are not subject to caries or dental decay, as are
+man and domesticated animals.
+
+[Sidenote: Mouth-dangers]
+
+There are two forms of mouth-danger that should be clearly
+differentiated. Dental caries, or decay, is at first largely a chemical
+process and affects the tooth proper. Pyorrhea, or Riggs's disease,
+affects the tissues surrounding the root of the tooth, and is
+accompanied with infection by pus bacteria, and possibly also by animal
+parasites, termed endameba. Scrupulous cleanliness of the mouth largely
+prevents both of these maladies.
+
+[Sidenote: Dental Decay]
+
+In caries, or dental decay, plaques or films of mucin from the saliva
+form on the tooth-surfaces and enclose bacteria and particles of
+carbohydrate food, which undergo fermentation with the formation of
+lactic acid, which dissolves the lime salts on the surface of the teeth,
+leaving only the organic matter. This organic matter is then attacked by
+bacteria. Putrefaction sets in, and you have a cavity. This cavity is,
+of course, a menace, as it harbors various forms of bacteria, which may
+infect the general system through the root canals, or the digestive
+system by being swallowed with the food, and also gives rise to
+abscesses at the root-tips.
+
+[Sidenote: Pyorrhea]
+
+Pyorrhea is an infection of the gums or tooth-sockets. It begins beneath
+the edges of the gums that have been injured and especially where there
+has been an accumulation of tartar or lime-deposit. As the infection
+progresses and destroys the membranes that attach the root of the tooth
+to the socket, a pocket is formed around the root, and the tooth becomes
+loosened. It is said that this disease is responsible for far more loss
+of teeth than is decay.
+
+[Sidenote: Systemic Injuries from Mouth Infection]
+
+But this is not the only evil. In the pocket pus is continually being
+formed and discharged into the mouth and swallowed. Also, as the teeth
+rise and fall in their diseased sockets in ordinary chewing, bacteria
+are forced into the circulation and may be carried to distant parts,
+where they work harm according to their nature, selecting tissues for
+their operation in which they can best thrive.
+
+[Sidenote: Focal Infection]
+
+It was formerly supposed that the ill effects from such conditions as
+dental abscess and other pus foci were wholly due to the toxins or
+poisonous products thrown into the blood-stream by the bacteria at the
+focus. It is now known, however, that the bacteria migrate into outside
+tissues through the blood- and lymph-streams. In joint affections, they
+clog and obstruct the small blood-vessels, interfering with the
+nutrition of the joint-tissues, causing deformity and enlargement, as in
+arthritis deformans, as well as in acute inflammation, such as rheumatic
+fever. Indeed, this condition of subinfection, or "focal infection," is
+coming to be recognized as a far more important cause of disease than
+the time-honored autointoxication, a term which has been greatly abused
+and misused.
+
+[Sidenote: Autointoxication]
+
+The term "autointoxication" should properly be restricted to conditions
+where poison arises from changes in the tissues or in the activities of
+cells or organs, whereby substances are released into the circulation in
+quantities harmful to the organism; in other words, where the secretions
+of the body are altered, either in character or quantity, to such a
+degree as to cause injurious effects, such as overactivity or
+underactivity of the thyroid gland, or suprarenal gland.
+
+The poison from undigested food, or from decomposing intestinal
+contents, should be termed "intestinal intoxication," or "toxæmia,"
+rather than "autointoxication," or "self-poisoning," as it is actually
+due to infection from outside sources. Intestinal toxemia is, no doubt,
+a fairly frequent cause of illness, but it has lately been shown that
+stagnant bowels may cause true infection by micro-organisms that
+penetrate the tissues, and that many conditions ascribed to intestinal
+stagnation and the resultant chemical poisoning may actually be due to
+focal infection, or subinfection, arising in other regions.
+
+The light that has lately been thrown on chronic sources of focal
+infection has cleared up many of the mysteries surrounding the causation
+of certain obscure affections--chronic rheumatism, arthritis deformans,
+certain forms of anemia, goitre, chronic heart and kidney troubles,
+diabetes, ulcer of the stomach, duodenum, etc., and other forms of
+chronic disease, especially those that have proved resistant to known
+methods of treatment.
+
+[Sidenote: Lowered Resistance]
+
+There are many cases where the so-called focus has apparently become
+established because of general bodily neglect and a general lowering of
+resistance, in which the focus, even though it be the mouth, has
+participated, and permitted the successful activities of germs or
+parasites. After the focus has been established, however, it is often an
+important and may be a deciding factor in keeping up the general
+diseased condition of the body.
+
+This principle of focal infection, well established as it is, should not
+be accepted too literally, or given too wide an application, but no one
+can question the importance of preventing the bacterial hosts of the
+mouth from getting into the system, or the importance of getting them
+out, if we have unwarily permitted them to enter.
+
+All the ills that flesh is heir to are not caused by mouth-infection,
+but enough of them are to more than justify a vigorous and world-wide
+campaign for the better care of the teeth and for a thorough search for
+mouth-infection in every case of obscure disease.
+
+[Sidenote: Keeping the Mouth Aseptic]
+
+[Sidenote: Over-dentistried Teeth]
+
+Gum infection is not always due to conscious neglect. Some people do not
+know how to properly cleanse the teeth. Others have tissues of low
+resistance, and need to give extra care to tooth- and gum-cleansing
+under the closest dental supervision. Others have spent large sums for
+dental work that has filled the mouth with crowns and bridges difficult
+to keep aseptic or surgically clean. There are various means which the
+individual can use to prevent or cure these dental evils.
+
+[Sidenote: General Hygiene]
+
+First, the importance of thorough attention to general personal hygiene,
+in order that a general resistance to mouth-infection may be built up,
+can not be overemphasized.
+
+[Sidenote: Vigorous Use of Jaws]
+
+The cultivation of normal eating habits with respect to the vigorous use
+of the jaws by thorough mastication, and the eating of hard, resistant,
+crusty foods every day is the next desirable means of tooth and gum
+hygiene.
+
+[Sidenote: Cleansing]
+
+A leading dentist expresses the hope that some day the human animal,
+like other animals, will, through a correct diet, be able to get along
+without the aid of the tooth-brush; but he adds that, in the meantime,
+we need to advocate more tooth-, gum- and tongue-cleaning rather than
+less. They should be cleaned night and morning and after each meal if
+possible by rapid rotary brushing. Strong pressure is not advisable.
+Rapidity of movement is the important point. This stimulates the
+circulation and increases the resistance of the gums and cleanses the
+teeth at the gum margins from the accumulations of tartar which are at
+first soft and easily removable by a brush.
+
+[Sidenote: Kind of Brush]
+
+A brush should be used with bristles that are stiff and of different
+lengths, so that the innermost crevices of the teeth may be reached. If
+the gums are sensitive, a moderately stiff brush can be used until the
+gums can bear the more vigorous treatment.
+
+[Sidenote: Tongue Brushing]
+
+The tongue should also be carefully cleansed with the tooth-brush. By
+taking care not to hit the roof of the mouth, gagging is avoided.
+
+[Sidenote: Tooth-Powders and -Pastes]
+
+Tooth-powders and -pastes may be used, but should not be the main
+reliance. Perhaps once a day for their use is often enough. Some
+powders, if used too freely, are liable to unduly thin the enamel of the
+teeth.
+
+[Sidenote: Dental Floss]
+
+The use of dental floss silk between the teeth, provided care is taken
+not to press it against the gums, is also helpful.
+
+[Sidenote: Emetin]
+
+A number of investigators have reported the presence of an animal
+parasite, the _endameba buccalis_, in all cases of pyorrhea, and it is
+thought that this parasite may be one of the principal causes of this
+disease. Emetin, the active principle of ipecac, which has been
+successfully used in amebic dysentery, is now employed in the treatment
+of this trouble. Such a remedy should only be used in connection with
+thorough surgical treatment and dental prophylaxis. It is claimed that
+in the early stages of pyorrhea a mouth-wash composed of two drops of
+fluid extract of ipecac to a half-glass of water is very serviceable,
+and as at that stage a mouth-wash is entirely harmless, it should be
+tried, especially as it is now claimed that some degree of pyorrhea or
+of endamebic infection is almost universally present.
+
+[Sidenote: Alkaline Dentifrice]
+
+[Sidenote: Food Acids]
+
+For an alkaline dentifrice, there is nothing better than lime-water,
+made from coarse, unslaked lime. Alkaline washes are very superficial in
+their action, however, while fruit acids curdle and thus render
+removable the mucin plaques and prevent the formation of tartar. They
+also cleanse the tongue and membranes of the mouth generally, which may
+be important sources of infection. These acids are found in grape-juice,
+orange-juice, apples, and vinegar. Such mechanical cleansing is
+particularly important before retiring, as it is usually during the
+night that the most damage is wrought.
+
+[Sidenote: Erosion]
+
+The advice of the dentist should be sought as to the condition of the
+teeth, especially as to whether there is any erosion or destruction of
+enamel, before using either acid or alkaline washes exclusively.
+
+[Sidenote: Periodic Examination]
+
+Periodic examinations and cleanings by the dentist are the only safe
+measures. If the dentist has facilities for giving _preventive_
+treatment by specially cleaning the teeth, he should be visited every
+other month. If such a program is adopted, it will generally be found
+unnecessary to visit him for any other purpose.
+
+[Sidenote: Saving Teeth]
+
+Some dentists and physicians have until lately given too much attention
+to the saving of teeth, without fully realizing the dangers of infection
+from the mechanical devices employed. The teeth should not be extracted
+on mere suspicion and without proper effort to save them, but it is far
+more important to save a heart or a kidney or a set of joints than it is
+to save a tooth. This is not to say that all bridge- and crown-work is
+improper, but that such work should only be of a character that will
+permit of surgical cleanliness in the mouth, and that such teeth should
+always be examined by the X-Ray, when there is evidence of systemic
+disease in order to be sure that the roots and sockets are not infected.
+
+[Sidenote: Irregularities of Teeth]
+
+In early life the jaws should be carefully examined by both dentist and
+doctor in order to determine whether or not the proper development is
+taking place. If upper and lower teeth fail to fit well together, extra
+strain is placed upon certain teeth and the sockets are liable to injury
+and infection. Faulty development can often be corrected and deformities
+that interfere with proper mastication and place a strain on certain
+teeth can thus be avoided.
+
+[Sidenote: The Temporary Teeth]
+
+The temporary teeth should not be allowed to be removed by decay.
+Thorough dental and home care should prevent this. If cavities form,
+they should be filled under proper precautions and the teeth should be
+saved until the last minute, unless they are causing infection.
+
+[Sidenote: Teeth and Infectious Diseases]
+
+Amazingly good results from teeth-hygiene have been shown in a Boston
+asylum, which cares for over 300 children. Before the introduction of a
+dental clinic into this asylum, infectious diseases--diphtheria, mumps,
+scarlet fever, pneumonia, measles, whooping cough, tonsillitis,
+chicken-pox, croup, etc.--had been occurring for four years at the rate
+of over 80 cases per year, but for three years after the dental clinic
+was established the average was only 3 per year.
+
+
+
+
+CHAPTER IV
+
+ACTIVITY
+
+
+Section I--Work, Play, Rest and Sleep
+
+In order to live a hygienic life it is not only necessary, as shown in
+the foregoing three chapters, to supply the body with wholesome
+substances and to exclude unwholesome substances, but it is also
+necessary that the body should at times act, and at other times be
+inactive. There are two great forms of activity, work and play; and two
+great forms of inactivity, rest and sleep. All four of these are needed
+in the healthy life and in due relation to each other.
+
+[Sidenote: The Daily Rhythm]
+
+The whole personality should be utilized and energized in a daily
+rhythm. When, as too often happens, the equilibrium and mutual
+proportions of the various wholesome elements in a well-rounded life
+have been lost, the balance should be restored if possible the next day.
+If a physician has had his sleep broken, he should aim to make it up at
+the earliest opportunity. If the afternoon exercise has had to be
+omitted, an extra amount should be taken as soon as possible. Some
+people find that while it is difficult to live a complete life every
+single day, it is quite within their power to give every element its due
+proportion in each week, taken as a whole. To go a step farther, when
+the balance has not been kept even in a week as a whole, the next week
+should be modified to compensate. But it is ideal to make the day, not
+the week, the unit. It is almost as absurd to relegate all our exercise
+to Saturday afternoon as to do all our eating on Sunday.
+
+[Sidenote: Adjusting the Proportion of Work and Play]
+
+It is distinctly unhealthful either to overdo or to underdo work, play,
+rest, or sleep. "Moderation in all things" is a rule that is
+particularly important in this realm. Not all people are in need of
+exercise, nor are all in need of rest; but almost every one needs to
+change his proportion between the two. To-day many people are suffering
+from too much or too little work. For instance, the increase in diseases
+of the heart is often due to nervous overstrain combined with either too
+much or too little physical exertion.
+
+The remedy for the evils of idleness is obviously to find some useful
+work which will inspire real interest and enthusiasm. There are few
+things more necessary to a normal healthy life than to have purposeful
+work. A great dream or ambition in life often obviates personal ailments
+and nullifies their potency. Work, when done with zest, is a wonderful
+tonic. Exertion of any kind is usually pleasurable at first, and becomes
+drudgery only when too far protracted.
+
+[Sidenote: Need of Work]
+
+Normal work is one of the greatest blessings of life, but too many miss
+the joy of it, some because their work has gone to the extreme of
+drudgery and others because it has shrunk into nothingness and futility.
+Sometimes people become ill because their personality, hungry for work,
+is given nothing but introspection to feed upon. This is the
+self-imposed curse of the idle rich.
+
+[Sidenote: Prevention of Overstrain]
+
+Methods of preventing or correcting overstrain vary greatly, according
+to the kinds of overstrain. In general, overstrain of any kind tends to
+overfatigue. Overstrain is to be avoided, therefore, by paying heed to
+Nature's fatigue-signals as soon as they appear. A very moderate degree
+of fatigue is perhaps normal, but anything that approaches exhaustion
+should be avoided with the utmost care.
+
+[Sidenote: Working Hours]
+
+Working hours should be so arranged as to enable the worker to fully
+recuperate overnight, partly from sleep and partly from the recreation
+enjoyed in leisure between work and sleep.
+
+[Sidenote: Variety of Work]
+
+Variety of work is especially needed in modern times, when
+specialization tends to lead men to extremes. Changes in work which
+prevent a sense of monotony will greatly increase the power to work. A
+clerk will do more work, and do it more effectively, if he is
+occasionally allowed something else to do than to foot up columns.
+
+[Sidenote: Monotony and Interruption]
+
+If the monotonous strain of performing numerical additions is
+interrupted a few times daily, the adding faculty of the brain is given
+much needed rest. Many men in the higher rank of workers complain of the
+many interruptions which they suffer, but if they would welcome these
+interruptions instead of allowing themselves to be irritated by them,
+each interruption would serve the purpose of a vacation. It is in this
+way that some of the greatest workers, like Gladstone, have been enabled
+to accomplish so much.
+
+The strain of modern life is sometimes special rather than general.
+Often the strain comes on some one muscle or organ. Modern industry is
+so constituted that the individual strains one part of the body while
+other parts are in need of exercise.
+
+[Sidenote: Eye-strain]
+
+One of the organs which is most commonly strained in modern life is the
+eye. In its modern use, the eye is constantly focusing at a short
+distance. To look at the horizon is a rest. The reflex evils from
+eye-strain are great and numerous and are often incorrectly ascribed to
+entirely different causes. Headaches, nausea, and dizziness are
+especially frequent results of eye-strain. Probably some of the
+breakdowns in middle life are due primarily to the reflex effect of
+eye-strain.
+
+Eye-strain is to be prevented by scientifically adapted spectacles, by
+care to secure the right kind of illumination, and in some cases by
+systematically resting the eyes. Reading on moving trains or looking for
+a long time at moving pictures may overstrain the eye. One should be
+especially careful not to read in a waning light or, on the other hand,
+to read in the glare of the sun. If one works facing a window, it is
+advisable to wear an eye-shade; otherwise there is a struggle between
+the tendency of the bright light to close the pupil and the tendency of
+the work requirement to keep it open.
+
+To offset the evils of a sedentary life, it is advisable to spend one
+hour daily, or at least 15 minutes, in some kind of vigorous physical
+exercises.
+
+[Sidenote: Mechanical Home Exerciser]
+
+The rowing-machine is probably the most beneficial form of mechanical
+home exercise that is likely to be followed faithfully. Simple
+stretching in bed when one wakes up is helpful, especially if combined
+with breathing exercises.
+
+[Sidenote: Stimulating Heart and Lungs]
+
+The most beneficial exercise, as a rule, is that which stimulates the
+heart and lungs, such as running, rapid walking, hill-climbing and
+swimming. These should, of course, be graduated in intensity with
+varying age and varying degrees of vitality.
+
+[Sidenote: Exercise after Meals]
+
+Gentle muscular activity after meals promotes normal digestion and
+should be practised for a quarter or half an hour after each meal, but
+violent exercises immediately after meals should be avoided, as a large
+amount of blood is then engaged by the digestive system.
+
+[Sidenote: Outdoor Exercise in Winter]
+
+A very important fact for the average man to take into consideration is
+that, whereas he naturally gets considerable out-of-door exercise in
+summer, he allows it to lapse in the winter. Such a decided change in
+the amount of exercise is dangerous and should be avoided by taking
+regular gymnasium exercise. Even though a gymnasium is not elaborately
+equipped, use can be made of such games as hand-ball, volley-ball and
+other available games.
+
+[Sidenote: Enthusiasm in Exercise]
+
+Systematic exercise is important and beneficial, even when the
+individual finds it uninteresting. The idea, which is now spread abroad,
+that exercise in which one is not emotionally interested is of no
+benefit, is quite incorrect. A gentleman who had this opinion was
+challenged to test it and speedily changed his mind. For an entire
+winter he faithfully attended a gymnasium, though it was an unceasing
+bore to him. To his surprise, he found that he had never spent a winter
+in such good health.
+
+But, although exercise when self-imposed is wholesome, exercise to which
+one is naturally attracted is more so. Golf, horse-back riding, tennis,
+usually inspire enthusiasm, and enthusiasm itself is healthful. Walking
+may also do so, if the walk has an object, as in mountain-climbing,
+when often the artistic feelings may be enlisted in the sport. Working
+out an ideal stroke in rowing, perfecting one's game in polo or other
+sports, are other examples.
+
+[Sidenote: The Greek Ideal]
+
+[Sidenote: Injuries from College Athletics]
+
+The Greeks lifted their sports to a higher level than ours by
+surrounding them with imagination and making them a training in
+esthetics as well as in physical excellence. The American idea is too
+closely connected with the mere wish to win and the performance of mere
+"stunts" and not enough with the idea of beauty of physique and control
+of the body. There is accumulating considerable evidence that college
+athletics often seriously injure those who engage in them, although they
+were originated and encouraged for precisely the opposite effect. The
+value of exercise consists not in developing large muscles nor in
+accomplishing athletic feats, but in attaining physical poise, symmetry
+of form, and the harmonious adjustment of the various parts of the body,
+as well as in furthering the proper activity of cell-tissues and organs
+and the elimination of waste products.
+
+Even those whose work is largely muscular, unless it involves most of
+the muscular system, may do well to exercise the unused
+muscles--although Nature herself produces to some extent the necessary
+compensation by what is known as the "law of synergic movement," by
+which unused muscles profit by the exercise of those which are used.
+
+[Sidenote: Exercise of the Mind, Will and Emotions]
+
+Not only the functions of the body but those of the mind require
+exercise--exercise in thinking, feeling, and willing. A person who does
+not read or think loses some of his ability to read or think. The
+physical worker, for instance, often allows his mind to become dull and
+sodden. The accountant adds up figures all day and has no chance to
+exercise his judgment or other mental faculties. In the same way a
+person who does not exercise his artistic, poetic, or affectional side
+will suffer its atrophy. The plaint of Darwin that he had allowed his
+taste for music and poetry to atrophy could to-day be made by many
+intellectual specialists. Good music is especially healthful.
+
+The exercise of the will is of first importance. Many young people
+to-day are brought up so well protected that they have lost the power to
+decide for themselves. Will is exercised every time a decision is made.
+One of the advantages of all games is that they require decision by the
+players. A game like baseball calls out the exercise of almost every
+power. It requires the mind to play, the emotions to enjoy, the will to
+decide, the muscles to act, and all in mutual coordination.
+
+[Sidenote: The Avocation]
+
+Since the work of most people is likely to produce some unhygienic
+element which can not be avoided, a compensation should be sought in an
+avocation or "hobby," to be practised out of regular working hours. The
+avocation should be far removed from the nature of the regular work.
+Often the avocation can serve a productive purpose. Gladstone and Horace
+Greeley sawed wood or chopped down trees for recreation. A well-known
+engineer divided his recreation between writing stories and painting
+pictures.
+
+[Sidenote: Enjoy Recreation]
+
+But one should beware of turning his play itself into work. Some people
+read Shakespeare to "improve their mind," and make as hard work of it as
+though they were studying geometry. We should enjoy our recreations for
+their own sake, or else they are not recreations. All work and no play
+make not only dull boys but dull men and women.
+
+[Sidenote: Pleasures of Walking]
+
+In some form, every one can secure recreation. If one can not play golf,
+or polo, or tennis, or swim, or climb the Alps, at least he can walk,
+and, if he tries, he can do so in good company on interesting highways
+and byways.
+
+[Sidenote: Games]
+
+Recreations in which more persons than one take part are far superior in
+this respect to those of a solitary nature. They require a give and
+take, a matching of wits, a feeling of rivalry, and at the same time,
+companionship.
+
+Plays and moving pictures of the right character and free from morbid
+suggestions, if enjoyed in moderation, are hygienic. Comedy is generally
+more wholesome than tragedy. Laughter lengthens life; tears do not.
+
+The proper kind of reading is often a most beneficial type of
+recreation.
+
+[Sidenote: Morbid Literature]
+
+It is best for the average individual to avoid literature that deals
+with the morbid and pathological, that depicts and analyzes abnormal
+psychological conditions. Such studies are better left for alienists.
+Literature of mawkish sentimentality should also be avoided. Within the
+range of sound literature there is a wide choice of abundant material
+affording healthful mental suggestions.
+
+[Sidenote: Dancing]
+
+Dancing combines wholesome exercise, social enjoyment, and the
+acquirement of skill and grace, but it is seldom of much hygienic value
+because it is frequently overdone, and often involves bad air and loss
+of sleep. In one large plant where the employes were examined by the
+Life Extension Institute, the management regarded the harmful effect of
+dancing as their chief obstacle to efficiency. Many of the large force
+of girls and women were accustomed to dance until late in the night,
+bringing on a condition of chronic fatigue.
+
+[Sidenote: Card-playing]
+
+Card-playing and similar games afford wholesome mental recreation for
+some persons. However, they, too, are liable to be associated with late
+hours, and other disadvantages even when they do not degenerate into
+gambling. Card-playing, dancing, and many other popular forms of
+amusement often border on dissipation.
+
+[Sidenote: Suicidal Amusement]
+
+Amusements which weaken and degrade are not hygienic. Many who need
+amusement make the fatal mistake of getting it in suicidal ways, in the
+saloons, dives, and the low dance-halls.
+
+Play is simply a half way stage between work and rest. In a hygienic
+life there must be a certain amount of actual rest. Every bodily power
+requires rest after exertion. The heart rests between beats. The muscles
+require relaxation after every contraction. The man who is always tense
+in muscle and nerve is wearing himself out.
+
+[Sidenote: Relaxation]
+
+The power to relax, when fatigue requires it, is one of the most
+important safeguards one can possess. Lying down when tired is a good
+rule. A very hard-working college president when asked about the secret
+of his working-power and length of life replied, "My secret is that I
+never ran when I could walk, never walked when I could stand, never
+stood when I could sit, and never sat when I could lie down."
+
+[Sidenote: A Rule for the Lazy]
+
+Such rules as these are valuable, of course, only when the requirements
+of one's occupation tend toward ceaseless activity. For idle and lazy
+people the rule should be reversed--never to lie down when one could
+sit, never to sit when one could stand, never to stand when one could
+walk, and never to walk when one could run! A complete life must have
+all in due proportion. Relaxation is only a short vacation, as it were,
+between two activities.
+
+[Sidenote: Bathing and Swimming]
+
+Bathing and swimming supply, in their numerous forms, examples of both
+healthful activity and relaxation. A cold spray or shower, alternated
+with hot, affords excellent gymnastics for the skin. A very hot bath,
+lasting only a minute, or even a hot foot-bath, is restful in cases of
+general fatigue. The most restful of all is a neutral, that is, tepid,
+bath of about the body-heat (beginning at 97 or 98 degrees and not
+allowed to drop more than 5 degrees and continued as long as
+convenient).
+
+[Sidenote: How to Induce Sleep]
+
+The wonderful nervous relaxation induced by neutral baths is an
+excellent substitute for sleep in case of sleeplessness, and often
+induces sleep as well. Neutral baths are now used not only in cases of
+insomnia and extreme nervous irritability, but also in cases of acute
+mania. When sleep occurs in a neutral bath, it is particularly restful.
+A physician who often sleeps in the bath tub expresses this fact by
+saying that "he sleeps faster" there than in bed.
+
+Sleep may also be induced by monotonous sound, or lack of sound, or the
+monotonous holding of the attention. Keeping awake is due to continued
+change and interruption or arrest of the attention.
+
+Exercise taken in the afternoon will often promote sleep at night in
+those who find sleep difficult. Slow, deep, rhythmic breathing is useful
+when wakeful, partly as a substitute for sleep, partly as an inducer of
+sleep.
+
+Sleep is Nature's great rejuvenator, and the health-seeker should avail
+himself of it to the full. Our sleep should not only be sufficient in
+duration but also in intensity, and should be regular.
+
+[Sidenote: Hours of Sleep]
+
+The number of hours of sleep generally needed varies with circumstances.
+The average is seven to nine. In general one should sleep when sleepy
+and not try to sleep more. Growing children require more sleep than
+grown-ups. Parents often foolishly sacrifice their children's sleep by
+compelling them to rise early for farm "chores," or in order to sell
+papers, or for other "useful" purposes.
+
+[Sidenote: Eating before Retiring]
+
+One's best sleep is with the stomach empty. It is true that food puts
+one to sleep at first, by diverting blood from the head; but it disturbs
+sleep later. Water, unless it induces bladder-action during the night,
+or even fruit, may be taken without injury before retiring. If one goes
+to bed with an empty stomach, he can often get along well with six or
+seven hours' sleep, but if he goes to bed soon after a hearty meal, he
+usually needs from eight to ten hours' sleep.
+
+[Sidenote: Place of Sleep]
+
+It has already been pointed out that sleeping outdoors is more restful
+than sleeping indoors.
+
+[Sidenote: Pillows]
+
+A pillow is not a necessity if one sleeps lying prone with one arm
+extended above the head and the leg opposite drawn up. This sleeping
+attitude can easily be reversed to the opposite side. It has one
+advantage over pillow-sleeping, that of not tending to round shoulders.
+This prone position is often used now for infants, but is seldom enjoyed
+by adults.
+
+[Sidenote: Type of Bed]
+
+A modern "hard" bed is far preferable to the old-fashioned soft (and
+hot) feather bed.
+
+[Sidenote: Character of Thoughts]
+
+The character of sleep depends largely on the mental attitude on going
+to bed. One should get into the habit of absolutely dropping work and
+cares at bed-time. If then one suggests to himself the pleasantest
+thought which memory or imagination can conjure up, his sleep is likely
+to be far more peaceful and restful than if he takes his worries to bed,
+to keep him awake until sleep comes in spite of them, and to continue to
+plague him in his dreams. If one is worried, it is a good plan to read
+something diverting, but not exciting, just before retiring.
+
+
+Section II--Serenity and Poise
+
+As we have seen, not only the body but the mind needs its due activity
+and rest. As to the mind, the important question is the quality of the
+activity rather than the quantity. If we are to be really healthy, our
+mental attitude must be healthy. A healthy mental attitude implies many
+elements, but they are all roughly summed up in the word "serenity."
+Probably no other one hygienic requirement is of greater importance than
+this. Moreover, the attitude of "healthymindedness" should be striven
+for not only in order to produce health, but as an end in itself, for
+which, in fact, even health itself is properly sought. In short the
+health of the body and the health of the mind act and react on each
+other.
+
+[Sidenote: Influence of the Health on the Character]
+
+We may generally keep serene through following the other measures
+already described. Discontent is undoubtedly very often the consequence
+of wrong conditions in the body, and though melancholy, worry,
+peevishness, fear generally appear as arising from outward conditions,
+there are usually real physical sources, existing within the body
+itself. These are at times most difficult of recognition. A person who
+is physically ill is likely to be ill-satisfied with everything, without
+suspecting the fundamental cause of the discontent. When the apparent
+"cause" is removed, the discontent remains none the less, and fastens
+itself on the next thing that comes along.
+
+[Sidenote: The "Cause"]
+
+Although some little event such as the mistake of a tradesman or a cross
+word of a friend may seemingly "cause" a disagreeable reaction in a man
+if he is ill (whether he knows he is or not), the same "cause" does not
+necessarily produce that same reaction at all times. When he is in a
+healthy mood, the "cause" may be entirely inadequate to bring about the
+same result.
+
+[Sidenote: Approach of Menstrual Period]
+
+The near approach to the menstrual period in women is often accompanied
+by mental depression and physical fatigue which it is almost impossible
+for the sufferer to recognize at the time as caused by anything but
+"real" or outside misfortunes.
+
+[Sidenote: Hidden Causes]
+
+Other physical conditions act in the same way. The hidden cause may be
+constipation, eye-strain, or the effects of alcohol or other drugs, a
+sedentary life, a bad posture, or weak abdominal muscles; and the proper
+remedy may be an enema, a pair of glasses, a vigorous swim, deep
+breathing exercises or an abdominal supporter, an erect carriage or a
+general change of daily habits. A young man returning from a surveying
+trip in the mountains of Colorado in which an ideal hygienic out-of-door
+life was lived, said, "I never saw so good-natured a crowd of rough men.
+Nothing ever seemed to make them angry. They were too full of exultant
+health."
+
+[Sidenote: Mental Rewards from Health]
+
+Health for the body awakens mental capacities where they exist. Failure
+in mental work can often be traced to failure in physical health; and
+the restoration of bodily health is often essential to success in the
+tasks of the mind. This is especially true of the artistic professions,
+where the kind of product is dependent so largely upon the state of the
+emotions, upon exhilaration and enthusiasm. A noted sculptor who, a
+number of years ago, was "down and out" in the artistic world, after a
+period of years "came back" with a masterpiece, having adopted a more
+hygienic life.
+
+Epictetus taught that no one could be the highest type of philosopher
+unless in exuberant health. Expressions of Emerson's and Walt Whitman's
+show how much their spiritual exaltation was bound up with their health
+conditions and ideals. "Give me health and a day," said Emerson, "and I
+will make the pomp of emperors ridiculous."
+
+[Sidenote: Influence of the Mind on Health]
+
+But what most concerns us in this section is that the mind has an
+important influence over the condition of the body. A Kansas poultryman,
+who owns a hen which he claims to value at $10,000 because of her
+qualities as a breeder, a few years ago knew a great deal more about how
+to maintain the health of his poultry than he did about how to maintain
+his own health. Long and bitter experience had taught him that he
+obtained freedom from sickness among hens only by being very careful to
+feed them on a special diet; to give them drinking water at regular
+intervals--warmed in winter; to supply them with well ventilated and
+cleanly houses, and so on. But, after all this, he found there was one
+condition, which, if unfulfilled, still precluded the realization of
+maximum possibilities. "A discontented hen won't lay eggs," was the
+startling discovery. "When I see a man go into the yard and 'holler'
+loudly at the hens, and wave his arms, making them scatter, frightened,
+in all directions, I say to that man: 'You call at the office and get
+your pay and go.' But when I see a man go into the yard, and call gently
+to the hens, so that they all gather around him and coo and cluck and
+eat out of his hand, I raise that man's pay."
+
+[Sidenote: Physical Manifestations]
+
+It can not be too much emphasized that mental perturbation affects the
+body in many ways. Shame fills our cheeks with blood. Fear drives the
+blood away. Excitement quickens the heart-beat. Grief brings tears, the
+reaction of glands about the eyes, and sighs, the disturbances of
+regular breathing. A great shock to the mind may cause fainting, the
+rush of blood from the head into the abdomen. Worry will interfere with
+digestion and sleep. The X-ray has detected the arrest of the
+peristaltic movement of the stomach and intestines because of a strong
+emotion. Some peculiarly constituted people, who take their work and
+obligations with a kind of seriousness that amounts almost to fear, can
+not eat anything of consequence until their day's work is ended. The
+digestive processes seem to be at a standstill until then. A curious
+fact is that strong emotion may lead to a great increase in the sugar in
+the blood, sometimes enough to cause its appearance in the urine as
+though the person had diabetes. One man expresses this by saying,
+"bitterness of soul banishes sweetness even from the body."
+
+[Sidenote: The Demands on the Mind]
+
+It is doubtless on account of such influences of the mind on the body
+that some persons who have attempted to improve their health by what
+they call "thoroughly masticating" their food--but who have interpreted
+this phrase as having a purely mechanical meaning--have wondered why
+they were not benefited when they forcibly held their food in their
+mouths until they performed a certain number of chews, while in fact
+they were making a bore of eating and were forgetting to taste and
+enjoy. The mind and the emotions refuse to be ignored in this way, and
+exact due penalty from the body when they are not satisfied. To attain
+the desired results from any hygienic measure, it is apparently
+necessary, in some degree at least, to satisfy the mind along with the
+body.
+
+[Sidenote: Hypochondriacs]
+
+There is in fact a danger to which some people are especially
+subject--the danger of becoming hypochondriacs from paying too much
+attention to physical hygiene. Such a person becomes fearful lest he is
+not doing exactly the right thing. He looks suspiciously at every
+article of food and fears that it will disagree. He fears that he has
+strained his heart; he worries over the loss of an hour's sleep; he
+chafes because his employer has not given him a vacation at the right
+time or of the right length. The hypochondriac thus neutralizes
+practically all the benefit of other hygienic measures by disregarding
+this special measure of keeping serene. It might, in many cases, be
+better to disregard some rules of hygiene than to worry over them.
+
+[Sidenote: "Mind-cure"]
+
+On this theory the devotees of mind-cure cults have derided every
+hygienic measure but one--their "mind-cure." They sometimes succeed in
+the "real cure of imaginary ailments," and the "imaginary cure of real
+ailments." In the latter case, the mental contentment lasts only until
+the real ailment becomes too aggressive to be ignored. But it is a great
+mistake to stake everything on the simple resource of mental
+equanimity. In some cases it is criminal, as for instance to refuse
+surgery for cancer, or outdoor living for tuberculosis.
+
+In its proper place, "mind-cure" is an essential part of individual
+hygiene. In order to get the benefit of the other rules, there must be
+no worrying or watching of symptoms. After the regimen of exercise,
+baths, diet, etc., has been selected, it must be followed as a matter of
+course, with confidence that it will help, and with patience as to the
+rate of improvement which will follow.
+
+[Sidenote: Worry]
+
+It would seem that incessant, even if mild, worry is more exhausting
+than occasional fits of intense anger or fright or overexcitement, just
+as we waste more water from a spigot left slightly open all the time
+than from one which is alternately closed and wide open. Worry, if
+unceasing, will often drain away the largest store of nervous energy.
+Worry seems, as it were, to short-circuit nerve currents in the brain,
+which normally form a long circuit through the body. One man, with this
+simile before him, has found he can stop worrying almost at will, avoid
+the supposed continuous short circuit and save up his nervous energy
+until it is needed.
+
+[Sidenote: Rejoice at Things as They Are]
+
+We must rejoice at things as they are; they might be worse! If we should
+count up we should be surprised to find how seldom the things we fear or
+worry about really happen. It is a true proverb that "half the trouble
+never comes."
+
+[Sidenote: Serenity an Art]
+
+Each must learn for himself how best to avoid anger, fear, worry,
+excitement, hate, envy, jealousy, grief, and all depressing or abnormal
+mental states. To do so is an art which must be practised, like skating
+or bicycle-riding. It can not be imparted merely by reading about it.
+
+[Sidenote: "One Day at a Time"]
+
+When, as unfortunately is often the case, the difficulty of maintaining
+one's serenity seems insuperable, the battle can often be won by "living
+one day at a time." Almost any one in ordinary conditions of adversity
+has it within his or her power, for merely one day or at any rate one
+hour, or one minute, to eliminate the fear, worry, anger, or other
+unwholesome emotions clamoring to take possession. At the expiration of
+say the hour, or minute, the same power can be exercised for the next
+ensuing period, and so on until one is caught napping, after which he
+must pick himself up and patiently try again.
+
+[Sidenote: The Hurry Habit]
+
+In modern life, which has been gradually speeded to the breaking-point,
+many people are suffering from a constant oppressive sense of hurry.
+Most people have "so much to do," that they can not do it. This fact is
+of much annoyance and at the same time spurs them on in the vain
+endeavor to catch up. When once it is realized that the sense of hurry
+actually reduces the effective speed of work--in other words, that "the
+more haste, the less speed"--the situation has been reached in which the
+individual can teach himself some practical philosophy.
+
+[Sidenote: Religion and Philosophy]
+
+An immense help in the field of mental hygiene is to be obtained from
+religion and philosophy, although this is not the place to advocate any
+particular form of either, and from the standpoint of hygiene, it does
+not greatly matter! One may get his chief help from the Bible, from
+faith-healing cults, from writers like Emerson, from Tagore and other
+Orientals, or from Marcus Aurelius and Epictetus.
+
+[Sidenote: "Religion of Healthymindedness"]
+
+Professor William James commends the adoption of a "religion of
+healthymindedness" in which we renounce all wrong or diseased mental
+states, cultivating only the healthy ones, such as courage, patience,
+optimism, and reverence.
+
+[Sidenote: The Habit of Happiness]
+
+When the mind turns from shadow to sunshine, the body will tend also to
+assume the radiance of health. Stevenson said that there is no duty we
+so much underrate as the duty of being happy. The habit of being happy
+enables one to be freed, or largely freed, from the domination of
+outward conditions. Though the trait is apparently totally lacking in
+some, while existing to a high degree in others, experience has shown
+that conscious cultivation will develop it to an appreciable degree,
+even in very stubborn cases. As in little Pollyanna's "Glad Game," it is
+possible to find something to be glad about in every situation in life.
+
+[Sidenote: Control of Attention]
+
+The secret of equanimity consists not so much in repressing the fear or
+worry, as in _dropping_ or ignoring it--that is, diverting and
+controlling the attention. It does no good to carry a mental burden.
+"Forget it!" The main art of mental hygiene consists in the control of
+attention. Perhaps the worst defect in the Occidental philosophy of life
+is the failure to learn this control. The Oriental is superior in such
+self-training. The exceptional man in Western civilization who learns
+this control can do the most work and carry the most responsibility. On
+much the same principle as the Indians used when their young men were
+trained to endure pain self-inflicted, we might well devote a few
+minutes each day to the difficult task of changing at will our attention
+from the thing which is engrossing it to anything else we choose; or,
+what is more difficult still, to blank nothingness. When we have
+sufficiently strengthened this power, we can turn off the current of our
+thoughts as we turn off the lights and lie down to sleep in peace, as a
+trained sailor does in a storm.
+
+[Sidenote: Making Up One's Mind]
+
+If a person's work is drudgery but has to be endured, the making up of
+the mind to endure it cheerfully, the relinquishment of the doubtful but
+fascinating pleasure of dwelling upon one's misery, is found to largely
+obviate the burden. It is the making up of the mind which presents the
+difficulty. The truth is that we instinctively shrink from making,
+_without reservation_, important decisions as to our future course of
+conduct. We balk even at really committing ourselves not to worry. A man
+who, when he complained of his lot, was advised to "grin and bear it,"
+replied that he'd have to bear it, but he'd be hanged if he'd grin!
+
+[Sidenote: Intensity of Desires]
+
+The decision which is perhaps the hardest to make and, at the same time,
+the most important from the standpoint of health and working-power, is
+the decision _not to care too much_ about the objects we are seeking to
+achieve. We need not subscribe to the Nirvana philosophy. A certain
+intensity of desire is normal, but modern life tends to a morbid
+frenzied intensity. Most of us need, in the interest of mental health or
+sanity, to moderate our desires. A business man who had set his heart on
+fulfilling a large responsibility nearly wrecked his health from worry
+over the outcome. His wise physician prescribed that, before sitting
+down to his desk each day, he should spend five minutes repeating and
+impressing on his mind the words, "I don't give a hang! I don't give a
+hang!" The truth is many people fail because of over-anxiety lest they
+fail. Some invalids die from an exaggerated desire not to die.
+
+[Sidenote: Ruling Ourselves]
+
+A helpful precept, when one is failing in some crucial undertaking from
+his very over-anxiety to succeed, is to replace the ambition to succeed
+by a determination to pass the crisis unruffled, whether one succeeds or
+fails, "He that ruleth himself is greater than he that taketh a city,"
+and incidentally if we rule ourselves we are far more likely than
+otherwise to take the city, if that be possible at all.
+
+An ideal course of conduct implies a constant readiness, after all has
+been done which can be done, to renounce one's feverish desires and
+accept whatever higher powers decree, even if it be death. This is one
+of the supreme aims of every great philosophy or religion. Job (13:15)
+said, "Though He slay me, yet will I put my trust in Him," and Christ
+exclaimed, "If it be possible let this cup pass from me; nevertheless,
+not as I will, but as Thou wilt."
+
+
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+
+Section I--The Fifteen Rules of Hygiene
+
+The aids to health discussed in the preceding chapters may be summarized
+in specific formulas classified under the four heads, Air, Food,
+Poisons, and Activity, corresponding to the four chapters, and under
+fifteen sub-heads, corresponding to the fifteen sections.
+
+  I. AIR.
+    1. Ventilate every room you occupy.
+    2. Wear light, loose and porous clothes.
+    3. Seek out-of-door occupations and recreations.
+    4. Sleep out, if you can.
+    5. Breathe deeply.
+
+  II. FOOD.
+    6. Avoid overeating and overweight.
+    7. Eat sparingly of meats and eggs.
+    8. Eat some hard, some bulky, some raw foods.
+    9. Eat slowly.
+
+  III. POISONS.
+    10. Evacuate thoroughly, regularly and frequently.
+    11. Stand, sit and walk erect.
+    12. Do not allow poisons and infections to enter the body.
+    13. Keep the teeth, gums and tongue clean.
+
+  IV. ACTIVITY.
+    14. Work, play, rest and sleep in moderation.
+    15. Keep serene.
+
+The application of these rules to one's daily life must be varied with
+each individual. The most practical method is for the individual to
+begin the improvement he would seek by constructing a typical day's
+program in which time is provided for, say, breathing and other
+exercises in bed, bath, toilet, walk to business, meals, amusement,
+etc., with special notes and memoranda as to the particular faults of
+omission and commission to be corrected. One might also, as Benjamin
+Franklin records in his autobiography, keep a daily record for a week as
+to how nearly the program is lived up to. By dint of such and other
+stimuli, the transition in habits can be made, after which the "rules"
+cease to be rules, as carrying any sense of restriction, and become
+automatic like putting on or taking off one's clothes.
+
+
+Section II--The Unity of Hygiene
+
+[Sidenote: The Rules Interrelated]
+
+The above rules embody our preachment on individual hygiene. We have
+stated them as fifteen separate kinds of procedure. In actual life,
+however, our acts can not be so separated. The neglect or observance of
+one rule carries with it, to some extent, the neglect or observance of
+other rules. For instance, one can not take muscular exercise without,
+to some extent, taking breathing exercises. Swimming serves as a means
+of cleanliness, of skin gymnastics, of general exercise and of
+amusement. A game of tennis implies the practise, to some extent, of at
+least five of the fifteen rules.
+
+The human body is a "harp of a thousand strings," which are intended to
+harmonize. If one of them is out of tune, it is likely to cause discord
+throughout, while to tune up one helps the harmony of all.
+
+[Sidenote: Medical Specialists]
+
+Any one ailment has a far-reaching effect throughout the system. It is
+because of this far-reaching effect that the "one idea" specialist in
+medicine has so often thought his particular specialty to be the one and
+only gateway to all therapeutics and hygiene. The oculist is liable to
+look at all ailments as related to the eyes; the dentist as related to
+the teeth; the mental hygienist as related to wrong attitudes of mind.
+If we examine their claims, we find that they are usually right in their
+affirmations, though wrong in their denials. It is their affirmations in
+which we are here interested. They find that the ailments within their
+own special province extend in unsuspected ways, and to a surprising
+degree into seemingly remote fields; and that to remedy the special
+defect which they can treat, will often go a long way toward remedying
+numerous other ailments.
+
+[Sidenote: Remote Effects of Ailments]
+
+It has already been noted that eye-strain leads to an astonishing number
+of serious nervous affections, and that corrective eyeglasses will often
+work wonders for remedying those ailments and improving the general
+health. There may be other unhygienic conditions equally responsible for
+these symptoms, and the correction of which may produce equally
+wonderful improvement. Vertigo may be due to eye-strain, or it may be
+due to wrong posture or to pressure of wax on the ear-drum. Diabetes may
+be aggravated by too much sugar, by infected tooth-sockets, or by too
+much worry. Tuberculosis may be due jointly to indoor-living, lack of
+exercise, wrong diet, wrong posture, sexual excess, alcohol,
+nerve-strain, and numerous other preconditions, besides infection with
+the tubercle bacillus. The social evil can be fought not only directly
+by attack on prostitution, and by appeals to self-control and moral
+ideals, but also indirectly by diminishing the consumption of alcohol
+and other drugs, for alcohol not only produces abnormal sexual desire
+but reduces the strength of will by which that desire is repressed.
+Forel asserts that the social evil can not be controlled until the use
+of alcohol as a beverage is abolished.
+
+[Sidenote: Popular Delusions]
+
+It is not uncommon for people to attribute their ailments to the less
+important rather than the more important cause, and so fail to get the
+best benefits of hygiene. Many people bemoan the fact that they sat in a
+draft and "therefore" caught cold, when what they most needed was not to
+keep out of drafts but to keep in such condition that drafts would do
+them good, not harm. Benjamin Franklin, a century ago, believed, what we
+now know to be true, "that people who live in the forest, in open barns,
+or with open windows, do not catch cold, and that the disease called 'a
+cold' is generally caused by impure air, lack of exercise, or
+overeating."
+
+[Sidenote: So-called "Overwork"]
+
+Most people who are "overworked" are, more properly speaking, simply the
+victims of bad air, bad diet, poisons, or worry. They believe that
+because they are tired it must be work which is hurting them. The man
+who breaks down in middle life commonly imagines that he has ruined his
+health by overwork. The college girl thinks she has ruined her health by
+study. All these "overworked" people prove their case by showing that
+they improve in health when given a vacation. This simply shows that a
+bad condition can often be remedied by improving the general health in
+any way whatever, even if the primary source of the difficulty is not
+reached. They are undoubtedly working beyond their working capacity; but
+their working capacity is only a fraction of what it would be if they
+took exercise, were not constipated, did not eat too much, abjured
+alcohol, or ceased to worry continually. If they lived hygienically in
+these respects, the work which was a drag might be an inspiration. A
+physician of wide experience says that every day men come to him broken
+down in health, invariably telling him that they have overworked; and
+yet upon questioning them he finds that none of them works as hard as
+he. Their breakdown was due to the terrible load of unphysiological
+habits which they had been carrying--a load so great that scarcely any
+work could be carried in addition.
+
+[Sidenote: An All-round Regime]
+
+Other examples might be given of ascribing ailments and disabilities to
+the less important instead of the more important causes. The error is
+almost always made of resting the blame on only one cause. In
+consequence most health-seekers make the mistake of making only one
+correction in their daily regime of life. One will cease alcohol
+drinking, another will give up tobacco smoking, another will give up
+coffee; a third will cease using all "red meats," another turns
+vegetarian, another adopts a raw food diet; another takes up outdoor
+sleeping; another adopts a daily game of golf; another embraces a mental
+healing cult; another takes up mastication. But great and permanent
+results require the adoption of an all-round, well-balanced regime.
+
+
+Section III--The Obstacles to Hygiene
+
+[Sidenote: Effort of the Will]
+
+It is not enough that the individual should know how to live. Knowledge
+is of no avail without practise. Mr. Moody, the evangelist, once said of
+religious conversion, "Merely to know is not to be converted. I once
+boarded a train going in the wrong direction. Some one told me my
+mistake. I then had knowledge, but I did not have 'conversion' until I
+acted on that knowledge--seized my traveling-bag, got off that train,
+and boarded one going in the opposite direction." Many people are on the
+wrong train in hygiene, as in religion, and know it. They are traveling
+fast to that kind of perdition which in the end unhygienic living always
+brings. In fact, a great many people practise unhygienic habits more
+through indifference than through ignorance. Most people have acquired,
+by imitation of their neighbors, a great number of unhygienic habits and
+have continued in these habits for so many years, that they can not get
+rid of them, except through a great effort of will. This effort they are
+usually unable or unwilling to put forth unless very strong incentives
+are brought to bear. Often--in fact, if the truth were known,
+usually--they wait until ill health supplies the incentive. The man who
+is most receptive on the subject of health conservation, is, in the
+majority of cases, the man who has just had some ominous warning of
+coming ill health; although there is now a small but increasing number
+who do not wait so long, men who pride themselves on keeping "in the
+pink of condition." These are the men who are rewarded for their efforts
+by enjoying the highest reaches of working-power.
+
+[Sidenote: Cost of Good Health]
+
+The ordinary man, in ordinary good health, does not want or thinks he
+does not want to live hygienically. He sees all sorts of imaginary
+objections to adopting a hygienic life, and closes his eyes to its real
+and great advantages. One of the objections often trumped up is that the
+practise of hygiene costs too much--that it can only be a luxury of the
+rich. It is quite true that here, as elsewhere in human life, wealth
+confers great advantages. The death-rate among the rich is always less
+than that among the poor. And yet the rich have unhygienic temptations
+of their own, while the poor, on their part, are far from living up to
+their opportunities.
+
+[Sidenote: Missionaries]
+
+There are really only two material disadvantages from which the poor
+suffer in their opportunities to live a healthy life: One is unhygienic
+housing, both at home and at work; the other is unhygienic toil. It must
+be admitted that millions of unfortunates are unable individually to
+remedy these two disadvantages in their lot in life. Yet they can, even
+in these two respects, accomplish much if they take an intelligent
+interest in hygiene. The graduates of tuberculosis sanatoria are largely
+among the poor and they are doing much good missionary work in securing
+better ventilation, both in the home and in the workroom. They find this
+possible partly by insisting on more open windows in home and workshops,
+partly by changing their home to one better equipped with windows or
+situated in the suburbs instead of in the city, partly by changing their
+occupations, partly by getting the cooperation of their employer or
+simply by cooperating with him when he is ready to do his part. The
+workman can also accomplish something through the Trades Unions,
+especially in regard to hours of work. Employers will increasingly
+cooperate in this movement, as they come to realize that the securing of
+efficiency in their workmen is to their interest, and that monotony,
+long hours, and other unhygienic elements which are now, through sheer
+carelessness, often imposed on their workmen, bring back in the end big
+financial losses on themselves.
+
+Except for the evils mentioned--those of housing and working
+conditions--there are few people so poor that they can not buy the means
+of living a healthy life. In fact, hygiene is one of the few precious
+gifts which can be had almost for the asking. Most people can sleep
+out-of-doors, if they will--if in no other way than by the so-called
+indoor window-tent--or can take deep-breathing exercises without cost.
+It costs nothing to stand, sit, and walk erect, to evacuate thoroughly,
+regularly, and frequently. It costs less than nothing to avoid
+overeating and overweight, and to be totally abstinent from alcohol and
+tobacco.
+
+[Sidenote: Cost of Food]
+
+Almost all can allow enough time for meals to eat slowly. Coarse and raw
+foods are always to be had and are usually cheaper than the
+conventional soft, concentrated cooked foods. In fact, meat, eggs, and
+like foods are among the most expensive and the least desirable. If we
+compare the cost of flour and of the other cheapest food materials, with
+the cost of oysters, one of the dearest, we find that the latter is
+fifty times as expensive as the former for the same food value. This
+takes no account, of course, of the expenses involved in cooking either
+of them. It has been proved by actual experience that one can live in
+the best of health on food costing as low as ten cents a day, exclusive
+of the labor of preparing, cooking and serving. Mrs. Richards, in her
+"Cost of Food," says that this is possible anywhere in America within
+fifty miles of a railroad. The only real objection to living on this
+minimum expense is the lack of variety. The following is a brief list of
+foods in ascending order of cost per 100 calories of food value, the
+cheapest being at the beginning and the dearest at the end: glucose,
+corn-meal, wheat-flour, oatmeal, cane-sugar, salt pork, rice, wheat
+bread, oleomargarine, beans, peas, potatoes, butter, milk, cheese,
+beef-stew, ham, mutton-chops, beef, eggs, and oysters. If the foods in
+this list be looked up in the table given in the SUPPLEMENTARY NOTES for
+their protein, fat, and carbohydrate contents, it will be seen that a
+well-balanced ration is possible without the use of expensive foods. In
+fact, among the cheap foods are some consisting mostly of protein, some
+consisting mostly of fat, and some consisting mostly of carbohydrate.
+For instance, cheap sources of protein are skim milk, beans, cheese, and
+peanuts. Cheap sources of fat are oleomargarine and cottonseed-oil.
+Cheap sources of carbohydrate, i.e., starch and sugar, are bread,
+bananas, potatoes, glucose, and even ordinary sugar. If a diet, selected
+for cheapness, is not at first well balanced, a judicious admixture of
+one or more of the foods just mentioned, will restore equilibrium. A
+cheap bulky food is cabbage.
+
+[Sidenote: Repaid Cost]
+
+Most of the rules of hygiene cost nothing to observe. But even when
+hygiene is costly at first, the cost is usually repaid in the end many
+times over. To ventilate a house in winter always costs a certain
+additional expenditure for coal, but it is better to pay the coal bill
+than the doctor's bills. To sleep out-of-doors costs some extra
+blankets, bedding, clothing, and roll curtains, but these not only save
+the cost of heating an indoor sleeping-room, but save also the cost of
+ill-health. There is no better economy than to keep one's working-power.
+To lose it means to lose its earnings and to have, in addition, the
+heavy expenses of medical attendance, medicines, and nursing, and often
+to lose life itself with its potential earnings of every sort. In short,
+an unhygienic life, for the sake of economy, is "penny-wise and
+pound-foolish."
+
+[Sidenote: "I Have No Time"]
+
+Many busy men object to hygiene because, they say, they have no time for
+it. They imagine that to devote an hour each day to exercise or
+relaxation is a waste of time and that they are really economizing their
+time by working that hour instead. We are here referring, not to those
+who can not control their working-time, but to those who deliberately
+choose to work when hygiene would require them to play. It is often
+those who fix their own working-hours, rather than those whose
+working-hours are fixed for them, who overwork the most. If these could
+know the suffering which sooner or later follows inevitably as the
+consequence of this mistaken policy, they would not pursue it for a
+single day. A slight loss of working-power comes immediately. A careful
+observer of mental workers found that an hour invested in exercise in
+the afternoon often pays for itself within a day, by rendering possible
+more rapid work. He also found an improvement in the quality of his
+work. The razor-edge of the mind needs daily honing through physical
+exercise. The same principle applies to all work. It is just as
+necessary to stop, at intervals, our physical and mental machinery for
+oiling and repairs, as to stop the machinery of a factory.
+
+[Sidenote: "Too Much Trouble"]
+
+Another objection is that the practise of hygiene is "too much trouble."
+It is undoubtedly true, that no one who has unhygienic habits can
+overcome them without a certain amount of "trouble." The people who get
+the best results are those who are never deterred by trouble so long as
+the trouble is worth while. For those who have not the necessary
+enthusiasm or self-control to break their unwholesome habits by sheer
+will power, the best advice is to so arrange their lives as to make the
+practise of hygiene inevitable. One physician in Chicago deliberately
+got rid of his automobile and other means of locomotion in order to
+force himself to walk to all his patients, and so secure enough physical
+exercise. Another man in New York City, with the same object in view,
+selected the location for his dwelling so that there was no rapid
+transportation available to take him to his office, making the walking
+back and forth a necessity from which he could not escape.
+
+[Sidenote: Simplicity of Hygienic Living]
+
+The only difficulty lies in overcoming the inertia of acquired habits.
+After one has changed his habits, it is just as easy to live rightly as
+to live wrongly. The rules of hygiene are not restrictive, but
+liberating. They may seem at first restrictive, for they prohibit many
+things which we have been in the habit of doing; but they are really
+liberating, for the things we were doing were unrealized restrictions on
+our own power to work, to be useful, or even to enjoy life. The "rules"
+of hygiene are thus simply the means of emancipating us from our real
+limitations. These so-called rules, when tried, will prove to be not
+artificial but natural, not difficult but easy, not complicated but
+simple. They are almost as simple as the direction to bathe in the river
+Jordan. It is, in fact, their very simplicity and availability to which
+is largely due their deplorable neglect and the failure to realize the
+wonderful benefits following their careful and continued observance.
+
+[Sidenote: The Evil of Romancing]
+
+Not only a healthy mental attitude toward life, but a healthy mental
+attitude toward one's own unhygienic habits is essential. It is a very
+common thing for a man to romance over his shortcomings, or his
+unhealthy physical conditions, to make humor of them to his friends.
+Very often the first step toward a better physical condition is a change
+in this mental attitude.
+
+
+Section IV--The Possibilities of Hygiene
+
+[Sidenote: The Preventability of Disease and Death]
+
+Certain it is that more people would practise hygiene if they could be
+made to realize in some vivid way how much they needed it. Few persons,
+even when they read and accept the statistics on the subject, really
+have a picture of the imperative need of hygiene as an integral part of
+every human life. It is not brought home to them how widespread is
+illness, how numerous are preventable deaths, how many are the
+tendencies toward individual and racial deterioration.
+
+The report of the Roosevelt Conservation Commission on National
+Vitality, indicates that annually there are in the United States over
+600,000 deaths which might be prevented if existing knowledge of hygiene
+were properly applied; that at least half of the 3,000,000 and more
+sick-beds constantly kept filled in the United States are unnecessary;
+that the financial loss from earnings cut off by preventable disease and
+premature death amounts to over $1,500,000,000 annually; and that over
+15 years are lost to the average life through the lack of application of
+knowledge which already exists but which simply has not yet been
+disseminated and applied.
+
+[Sidenote: Impairments Unsuspected]
+
+The health examinations of the Life Extension Institute have revealed
+unsuspected ailments in persons who considered themselves well, and to
+an extent which has astonished even those who have long been familiar
+with these subjects. Among large groups of clerks and employes of banks
+and commercial houses in New York City with an average age of 27 and all
+supposedly picked men and women, only 1 per cent. were found free of
+impairment or of habits of living inviting impairment. Of those with
+important physical impairments, 89 per cent. were, prior to the
+examination, unaware of impairment; 16 per cent. of the total number
+examined were affected with organic heart trouble, 42 per cent. with
+arterial changes, ranging from slight thickening to advanced
+arteriosclerosis, 26 per cent. with high or low blood pressure,
+40 per cent. had sugar, casts, or albumin in the urine, 24 per cent. had
+a combination of urinary and other serious impairment, 47 per cent. had
+decayed teeth or infected gums, 31 per cent. had faulty vision
+uncorrected.
+
+Among industrial groups, not exposed to any special occupational hazard
+or poisoning, the figures were as follows: With an average age of 33,
+none were found to be free of impairment or habits of living inviting
+impairment. Of those with important physical impairments, 89 per cent.
+were, prior to the examination, unaware of impairment; 3 per cent. of
+the total number examined were affected with organic heart trouble;
+53 per cent. with arterial changes, ranging from slight thickening to
+advanced arteriosclerosis; 23 per cent. with high or low blood
+pressure; 45 per cent. had sugar, albumin or casts in their urine;
+26 per cent. had a combination of urinary and other serious impairment;
+69 per cent. had decayed teeth or infected gums; 41 per cent. had faulty
+vision uncorrected.
+
+[Sidenote: Minor Ailments]
+
+There are few persons in America to-day who reach the age of forty sound
+and normal in every part of the body, especially if we include among
+abnormalities the minor ailments. The extent to which minor ills are
+prevalent among those who pass for "well" people is not generally
+appreciated. Once we penetrate beneath conventional acquaintance we
+almost invariably learn of some functional trouble, such as impairment
+of heart, circulation, liver, kidneys, stomach; or gallstones,
+constipation, diarrhea; or insomnia, neurasthenia, neuritis, neuralgia,
+sick-headache; or tonsillitis, bronchitis, hay fever, catarrh, grippe,
+colds, sore throat; or rupture, enlarged glands, skin eruptions; or
+rheumatism, lumbago, gout, obesity; or decayed teeth, baldness,
+deafness, eye ailments, spinal curvature, flat foot, lameness; or sundry
+other "troubles."
+
+These ailments, though regarded as "minor," should be recognized
+promptly and accepted as the signal that the person is moving in the
+wrong direction. There is no need for alarm provided this warning is
+heeded. Otherwise disaster is almost certain sooner or later to follow.
+The laws of physiology are just as inexorable as the laws of physics.
+There is no compromising with Nature. No man can disobey the laws of
+health to which he has been bred by Nature without paying for it--any
+more than a man can sign a check against his bank account without
+reducing the amount. He may not be immediately bankrupt, and until he
+exhausts his account he may not experience any inconvenience from his
+great extravagance, but Nature keeps her balances very accurately, and
+in the end all claims must be paid.
+
+[Sidenote: The Personal Equation]
+
+It is true, of course, that some persons have greater resistance than
+others. If we had a convenient barometer by which to measure daily the
+state of our vitality, we might register the effect of every unhygienic
+act. But it is so seldom that endurance is accurately measured that few
+people appreciate the enormous differences in people and the variations
+of the same person at different times. These differences and variations
+have a range of many hundred per cent. Some people can not walk upstairs
+or run across the street without being out of breath, while others will
+climb the Matterhorn without overstrain. The fact that certain people
+have lived to the century-mark in spite of unhygienic living is
+sometimes cited to prove that hygiene is ineffective. One might as well
+cite the fact that certain trees are not blown down in a gale or are not
+quickly destroyed by insect-pests to prove that gales have no tendency
+to blow down or insects to destroy trees.
+
+[Sidenote: Over-confidence]
+
+The truth is that a person who has so much vitality as to lead him to
+defy the laws of health and to boast that he pays no price no matter how
+he lives, is likely to be the very man to exhaust his account of health
+prematurely. There was, a few years ago, a famous American, possessed of
+prodigious bodily vigor. He ought to have lived a century. Unfortunately
+he had this "insolence of health." He was warned several times against
+overwork, lack of sleep, and abuse of his digestion. But he merely
+smiled and claimed that such warnings were for others, not for him. He
+met an untimely end, due as his physicians believed and as he himself
+acknowledged, when too late, to his abuse of the great powers with which
+Nature had endowed him and to the neglect of personal hygiene.
+
+[Sidenote: Possible Health Attainment]
+
+Conversely, an observance of the laws of hygiene affords wonderful
+results in producing vitality and endurance. Insurance companies are
+discovering that even weak and sick people, will, if they take good care
+of themselves, outlive those with robust constitutions who abuse them.
+
+To those unfamiliar with the subject in its larger aspects, the
+possibilities seem almost beyond belief. As an example of the wonderful
+gains which can be secured by obeying the laws of hygiene may be cited
+the case of a young man who a few years ago was scarcely able to drag
+himself into the sun in Colorado, where he was endeavoring to rid
+himself of tuberculosis. He not only succeeded, but subsequently, by
+dint of following substantially all of the rules of hygiene here laid
+down, became an athlete and capable of running twenty-five miles for
+sheer love of sport and apparently without the overstrain experienced by
+"Marathon" runners. Kant and Humboldt are cases typical in different
+fields of achievement of many of the world's most vital men who have
+actually made over their constitutions from weakness to strength.
+Cornaro says that it was the neglect of hygienic laws which made him all
+but a dead man at thirty-seven, and that the thoroughgoing reform of his
+habits which he then effected made him a centenarian. His rules, drawn
+up four hundred years ago and described in his interesting work "The
+Temperate Life," are, so far as they are explained, almost identical
+with those given in this book. It is difficult to assign a limit to the
+good which can be accomplished by practising these rules and so
+minimizing the poisons which usually narrow and shorten our lives.
+
+[Sidenote: Immortal Animal Cells]
+
+So far as science can reveal, there seems to be no principle limiting
+life. There are many good and bad reasons why men die, but no underlying
+necessary reason why they must die. The brilliant Carrel has kept tissue
+cells of animals alive outside of the body for the past three years.
+These cells are multiplying and growing, apparently unchanged by time,
+to all appearances immortal so long as they are periodically washed of
+poison and nourished in a proper medium. If we could at intervals
+thoroughly wash man free of his poisons and nourish him, there seems to
+be no reason why he should not live indefinitely.
+
+
+Section V--Hygiene and Civilization
+
+In view of the vast extent of human misery from ill health, the question
+naturally arises, How does it happen that the world is burdened with so
+colossal a load? Is it no more than is biologically normal? Is it true
+that in other organisms, animals and plants, ill health is the rule
+rather than the exception? Are all races of men subject to the same
+heavy load?
+
+[Sidenote: Natural Adjustments Upset]
+
+These questions have not yet received sufficient attention. The answer
+seems to be that man is suffering from his own mistakes made
+unconsciously and in ignorance. He has upset the equilibrium which
+Nature had established among the various powers and activities of his
+body, and between himself and the outside world. Man has done mischief
+for his own body similar to what he has done for the natural resources
+on which he lives. In Professor Shaler's epoch-making little book, "Man
+and the Earth," he shows, for instance, that the little layer of soil
+on the surface of the earth from which plants and animals derive their
+nutriment was, before the advent of man, replenished quite as fast as it
+was washed away, but that after man had put his plow into it and had
+taken off the protective mat of vegetation, he unconsciously despoiled
+the accumulation of ages. "In a plowed field, an hour's torrential rain
+may wash off to the sea more than would pass off in a thousand years in
+the slow process of erosion which the natural state of the earth
+permits." He also shows that the constant croppings of the soil rob it
+of nitrogen, phosphorus, and other elements faster than Nature restores
+them. The problem of conservation is to reestablish the balance which
+has been lost through the depredations of man, for instance, to lessen
+soil-wash by terracing, and to restore to the soil the lost elements by
+supplying nitrates and phosphates and by other methods of scientific
+farming.
+
+In the same way man has upset his pristine animal mode of living and
+needs to find scientific ways to restore the equilibrium. Most of the
+present-day problems of hygiene arise from introducing, uncompensated,
+the effects of certain devices of civilization. The inventions of
+civilization have done so much for man that he is apt to unduly glorify
+them and to overlook the injurious by-products. These by-products are
+often of prodigious significance to the race. The invention of houses
+introduced the problem of house hygiene; the invention of clothing, the
+problem of clothing hygiene; that of cooking, the problem of food
+hygiene; that of division of labor, the problem of industrial hygiene;
+and so on. To make these statements more concrete, we may consider some
+of them in more detail.
+
+[Sidenote: Houses Artificial]
+
+The invention of houses has made it possible for men to live in all
+climates, yet this indoor living is responsible for much disease. The
+houses give comfortable shelter and warmth and protect us from the
+elements and from wild animals. But the protection has been overdone.
+Like his cousin, the anthropoid ape, man is biologically an outdoor
+animal. His attempt at indoor living has worked him woe, but so
+gradually and subtly has it done so that only recently have we come to
+realize the fact. At first, dwellings were really outdoor affairs,
+caves, lean-tos, tents, huts with holes in the roof and the walls.
+These holes served to ventilate, though they were not intended for that
+purpose. The hole in the roof was to let out the smoke and the holes in
+the walls to let in the light. Gradually the roof-hole developed into a
+chimney with an open fireplace, which, in turn, gradually changed into a
+small flue for stoves whereupon it almost ceased to serve any
+ventilating function. The stove in turn has largely gone and is replaced
+in many cases by the hot-water or steam radiator, without any attempt at
+ventilation. The holes in the wall gave way, after the invention of
+glass, to windows which let in the light without letting in the air.
+Weather-strips, double windows, vestibule-doors, interior rooms,
+completed the process of depriving man of his outdoor air, shutting him
+into a cell in which he now lives--a sickened but complaisant
+prisoner--often twenty hours of the twenty-four. Tuberculosis, one of
+the worst scourges of mankind, is primarily a house disease. It is
+prevalent as indoor living is prevalent, and reaches its maximum in the
+tenement quarter of a great city.
+
+[Sidenote: Effects on Different Races]
+
+Only by generations of natural selection could we expect to make man
+immune to the evils of bad air. The robust Indian and the Negro, whose
+races, until the last generation or two, roamed in the open, fell easy
+prey to tuberculosis as soon as they adopted the white man's houses and
+clothes. The Anglo-Saxons who have withstood the influence of indoor
+living for several generations have, probably by the survival of the
+fittest, become a little better able to endure it, while the Jews, a
+race which has lived indoors longer than any other existing race, are
+now, probably by the same law of survival, the least liable to
+tuberculosis, except when exposed to especially unfavorable conditions
+of life.
+
+[Sidenote: Compensation for Civilization]
+
+But we, of this generation, can not afford to wait for natural selection
+to fit the race to an indoor environment; hence the supreme importance
+to us of air hygiene. We must compensate for the construction of our
+houses by insisting on open windows, or forced drafts, or electric fans,
+or open-air outings, or sleeping porches, or the practise of deep
+breathing, or all of these things.
+
+[Sidenote: Clothing Artificial]
+
+In the same way, clothing has protected our bodies from the cold but
+enervated or constricted them as well. The aboriginal tribes, even in
+cold climates, seldom used clothing. The Eskimo is an exception. The
+tribes toward the South Pole in similarly cold climates often have
+little more clothing than a blanket which they hang over their shoulders
+toward the wind. The weak, pale skin--to whose lack of adaptability we
+owe the chilling preceding a cold--the bald head, the distorted foot,
+the corns upon it, the cramped waist, are among the results of clothing
+ourselves wrongly. Hence we are discovering the need of restoring, as
+far as we can, the original conditions by making our clothes more light,
+more loose, and more porous, and, when possible, by taking the "barefoot
+cure," or the air bath.
+
+[Sidenote: Cooking Artificial]
+
+We come next to foods, and note that civilization has invented cooking
+and artificial foods. These inventions have greatly widened the variety
+of man's diet, but the foods of civilization are largely responsible for
+the decay of our teeth and the abuse of our digestive and eliminating
+organs.
+
+[Sidenote: Soft Foods Artificial]
+
+Judging from man's teeth and digestive apparatus as well as his general
+kinship to the anthropoid ape, it is reasonable to believe that, before
+fire was discovered, man was primarily a frugivorous animal, whose
+ordinary diet consisted of fruits, nuts, and tender shoots. While man
+still uses these fruits, nuts, and salads, his chief reliance is on
+prepared food, bread, butter, meat, and cooked vegetables. The diet of
+our progenitors must have been largely one requiring chewing,
+consisting, as it did, of hard fruits and stalks and perhaps also grains
+and flesh. Observation of manlike apes shows that they chew their food
+more thoroughly than man. Doubtless nuts constituted a considerable part
+of primitive food and required cracking by the teeth. The work we now do
+in flour-mills or the kitchen or with the knife and fork, was then done
+with the teeth. We even have our cook mash our potatoes and make
+puddings and pap of our food after it reaches the kitchen. Having
+already shirked most of the task of mastication by softening and cutting
+our food before it reaches our mouths, we shirk the rest of it by
+washing it down with water, or worse. An Italian dentist, who has had a
+wide range of observation, says that the knife and fork have committed
+"unpardonable crimes" by robbing the front teeth of their work of
+cutting. He sometimes prescribes for loose teeth the task of cutting a
+pound of bread daily. Whether any of it is swallowed or not is not
+important, but he insists that it must be cut by the teeth.
+
+[Sidenote: Concentrated Food Artificial]
+
+The deplorable lack of residue in modern food is one of the consequences
+of civilized life, for the bulky foods have been crowded out by
+concentrated foods, and, in many cases, the concentrated foods have been
+formed by getting rid of residue. Instead of chewing the sugar-cane, we
+use sugar, a concentrated extract which leaves no residue. We crush the
+juices from our fruits and throw away the pulp. We take the bran out of
+our grain and with it the vitamins essential to health. The bulky
+foods--fruits and fibrous vegetables--are often dropped from our menus.
+
+[Sidenote: Hurry Artificial]
+
+The hurry habit, another unfortunate by-product of civilized life, is
+one of the chief promoters of indigestion. In civilization we live by
+the clock. We schedule our trains and crowd our meal-time to catch them.
+We make engagements in neglect of the requirements of digestion. We
+have, in consequence, as one of the institutions of civilization, the
+"quick-lunch counter." At first we bolted a meal purposely and
+consciously. Later we formed the habit of food-bolting, and it now seems
+quite natural.
+
+[Sidenote: Use of Flesh Food]
+
+[Sidenote: Misled Appetites]
+
+To the door of the hurry habit may also be laid the excessive use of
+flesh foods. Carnivorous animals bolt their food. Frugivorous animals,
+to which class the human race properly belongs, eat slowly. But when,
+through the perversions of civilized life, frugivorous man is forced to
+eat as fast as the carnivores, he instinctively adopts a similar diet.
+As someone has expressed it "when we eat as fast as a dog, we naturally
+crave the food of a dog." Our apelike progenitors had few, if any, flesh
+foods and only those which they could catch with the hand and eat raw.
+Our eliminating organs, the liver and the kidneys, have been framed to
+meet the demands of man's natural diet, but not adapted to handle the
+diet of civilized men in the excessive use of flesh foods and the use of
+alcohol. These organs are, fortunately or unfortunately, provided with a
+large factor of safety and can stand a great deal of abuse, but the
+cumulative effect of this abuse, especially when combined with an
+unhygienic life in general, sooner or later leads to disaster. Our
+tastes have also been perverted. The appetite is very likely to be
+innocently misled by the delicacies which civilization has invented, as
+well as by the tricks of cooking, seasoning, and preparing. For this
+reason, we can not trust, as thoroughly as we would like, the ordinary
+leadings of taste. The solution of this problem of nutrition, like the
+solution of the housing problem, must be sought by retaining the
+advantageous food customs which we now find about us and substituting
+scientific customs for the disadvantageous ones.
+
+[Sidenote: Other Evils of Civilization]
+
+It would be impossible to enumerate all the inventions of civilization
+which have brought us difficult problems of individual hygiene. We shall
+name only a few more. The invention of chairs, though adding to human
+convenience, has tended to produce wrong posture, from which spinal,
+nervous and digestive disturbances follow. The invention of the alphabet
+and of printing has made possible the accumulation of knowledge, but has
+promoted eye-strain with a great train of attendant evils. The device of
+division of labor has created much wealth, but destroyed the normal
+balance of mental and physical work, recreation and rest. From this
+follow occupational diseases of overstrain, bad posture, industrial
+poisons, and a craving for narcotics. A combination of conditions has
+lessened the opportunities for prompt discharge of the body waste, and
+so led to dulling of the reflex which promotes defecation. We are only
+just beginning to realize how serious are the consequences.
+
+[Sidenote: "Remedies" that are Worse than the Evils]
+
+We have described many of the unhygienic practises common to-day as
+direct results of upsetting Nature's equilibrium. Others are indirect
+results. These latter practises may be described as attempts to remedy
+the evils of the former, the "remedies," however, being often worse than
+the diseases. Much of our drugging, some of our wrong food habits and
+not a little of our immorality are simply crude and unscientific
+attempts to compensate for disturbances or deviations from a normal
+life. We wake ourselves up, as it were, with caffein, move our bowels
+with a cathartic, induce an appetite with a cocktail, seek rest from the
+day's fatigue and worries in nicotin, and put ourselves to sleep with an
+opiate. In these practises we are evidently trying in wrong ways to
+compensate respectively for insufficient sleep, insufficient
+peristalsis, indigestion, overfatigue, and insomnia--evils due, as
+previously explained, to upsetting Nature's balance, between work,
+play, rest and sleep.
+
+So also our overeating is largely an unscientific effort to compensate
+for overconcentration of diet,--that is, an effort to get bulk. Again,
+too much protein is in large measure due to the need of compensating for
+rapid eating, for as has been remarked, protein is the one kind of food
+which can be eaten fast with impunity.
+
+Again, a large part of our moral derelictions is due to an unbalanced
+life from which amusements are largely omitted. The "bad" boy in the
+city streets is usually following his instinct for amusement, of which
+the lack of playgrounds has deprived him. Dissipations of many kinds are
+explained in a similar way. It is largely because workmen are so often
+drudges and lack normal recreations that they seek amusement in the
+concentrated form they find in saloons, gambling places, dives and dance
+halls.
+
+Finally those economic and social conditions of civilization which have
+resulted in deferring marriage beyond the best physiological age, lie
+behind prostitution and its terrible train of consequences including the
+venereal diseases.
+
+The worst of it is that these wrong remedies, instead of helping,
+aggravate the disease. They become part of a vicious circle, which
+continues in an endless round.
+
+[Sidenote: Shortened Human Life]
+
+The combined effects of all the unhygienic modes of living are
+undoubtedly greatly to shorten human life. Most other mammals live about
+five times the growing period. In man, this would mean that the normal
+life-span should be about a century and a quarter, an age which is now
+reached only in one case out of millions.
+
+[Sidenote: No Return to Nature]
+
+Yet it would be foolish, even if it were possible, to attempt a complete
+"return to Nature" by abolishing all the ways and conventions of
+civilization. This would be throwing away our social inheritance and
+returning to barbarism. We must go forward, not backward. Just as the
+cure for the evils of Democracy is said to be more Democracy; so the
+cure for the evils of civilization must be more civilization. The
+equilibrium of Nature having been upset by civilization, science, one of
+the great products of civilization, must now work out the remedies. Just
+as the waste of the soil which civilization has brought is to be
+compensated by that great product of civilization, scientific
+agriculture, so the waste of vital resources is to be compensated by
+scientific hygiene. The saving of civilization depends on following not
+those who repudiate it, like Thoreau, but those who make use of it, like
+Pasteur. What the world needs is not to abolish houses, but to ventilate
+them; not to go naked, but to devise better clothes, which have all the
+advantages and none of the disadvantages of those we now wear; not to
+return to the diet of the anthropoid apes, but to remodel that which we
+have; not to give up chairs, but to improve the form of chairs; not to
+abandon reading, but to employ corrective eyeglasses and clear printing;
+not to abrogate division of labor, but to shorten the hours of labor and
+provide wholesome recreations and special compensating advantages when
+needed. When, in future centuries, these come to be reckoned among the
+great triumphs of civilization, we may expect human life to be longer
+and perhaps stronger than in any primitive state of Nature, just as
+where modern scientific forestry has been applied we find longer lived
+and better trees than ever grew in Nature's jungles.
+
+
+Section VI--The Fields of Hygiene
+
+[Sidenote: Public Versus Individual Hygiene]
+
+The object of this book is primarily to instruct the individual as to
+what he can do to maintain his own individual health. But individual
+hygiene is only one particular branch of hygiene, and it is well for the
+individual, partly out of public spirit, partly in self-defense, to have
+some idea of the other important branches, namely, public hygiene, the
+hygiene practised by the health officer, semipublic hygiene, the hygiene
+of schools, institutions, and industrial establishments, and race
+hygiene or eugenics, the most important of all.
+
+All these branches are so closely related that it is impossible to mark
+any exact dividing-line. But, in a general way, there is a broad
+distinction between eugenics, which is the hygiene of future
+generations, and the other two, which relate to the present generation,
+as also between these two themselves. Thus public hygiene is that which
+is practised by the government for its citizens, while individual
+hygiene is that which is practised by the citizens for themselves.
+Public hygiene consists chiefly in efforts by the government to
+maintain a wholesome environment in which to live, including good
+outdoor air--without smoke or foul odors--clean streets, pure water,
+good sewers, quarantine, and legal regulations concerning houses,
+schools, prisons, hospitals, and other public institutions, foods sold
+in markets, and conditions of employment. It is chiefly useful in
+preventing _acute_ or infectious diseases, such as typhoid fever,
+scarlet fever, measles, whooping-cough, small-pox, yellow fever, and
+diphtheria, and in preventing accidents and occupational diseases.
+Individual hygiene is chiefly useful in preventing the _chronic_ or
+degenerative diseases, that is, diseases of nutrition and of
+circulation, such as heart and kidney affections, nervous prostration,
+insanity.
+
+Public hygiene has made much progress during recent years. In
+consequence, the number of deaths from the acute or infectious diseases
+has been greatly diminished. Health officers are beginning to
+demonstrate the truth of Pasteur's words, "It is within the power of man
+to rid himself of every parasitic disease."
+
+It is this work which has reduced the general death-rate in civilized
+countries and sometimes cut it in two, as at Panama. The United States
+Public Health Service, on invitation of the Peruvian Government,
+recently cut the death-rate in two in one of Peru's disease-ridden
+cities.
+
+Individual hygiene, on the other hand, has been greatly neglected,
+especially in the United States, and, doubtless largely as a
+consequence, the death-rates from the chronic or degenerative diseases
+are increasing rapidly. A further consequence is that, in the United
+States, while the death-rate in the early years of life (when infectious
+diseases do most of the killing) has been decreasing, the death-rate in
+later life (when the chronic diseases do most of the killing) is
+increasing. In Sweden, on the other hand, where individual hygiene is
+more generally applied, the death-rate is declining at all times of
+life. (See "Signs of Increase of the Degenerative Diseases,"
+SUPPLEMENTARY NOTES.)
+
+Both public and individual hygiene are being invoked in the fight
+against tuberculosis, a disease at once infectious and chronic, due to
+germs and to wrong methods of living.
+
+[Sidenote: Cooperation Necessary]
+
+No matter how thoroughly an individual attempts to care for his own
+health, he will find it almost impossible to avoid infections, at
+times, without the organized help of the community in which he lives. A
+man may do his best to keep his windows open, to breathe deeply, to eat
+hygienically, to hold his activities within the limits of overfatigue,
+to screen his house against flies and leave no tin cans about his
+kitchen door to breed mosquitoes; but if the city in which he lives has
+no good air for him to breathe, if his city's water supply is
+contaminated, if neighboring malarial swamps are not drained or covered
+with oil, if flies alight on the food before it comes to his own house,
+if the food contains disease germs or dangerous preservatives, or if his
+next-door neighbor visits him and leaves infection behind him, mere
+personal defenses will hardly be adequate.
+
+Even in so private a matter as moving the bowels, sometimes the fault
+lies partly with circumstances beyond the control of the individual.
+Unfortunately in most of our cities and small towns "Comfort Stations"
+are rare or unknown, and when they are available they are often in such
+an insanitary condition as to be a source of danger through the spread
+of communicable disease. Constipation, as we have seen, is a far more
+serious matter than it is sometimes thought to be.
+
+It is therefore incumbent on the individual to contribute his share to
+the hygienic work of society as a whole, in particular to take an active
+interest in health legislation and administration. A man can not live to
+the best advantage in a life isolated from all social obligations, any
+more than could Robinson Crusoe, who was unable to launch his canoe in
+the ocean, after he had been at great pains to construct it, because he
+had no one to help him. Each man should take part in the great social
+hygienic struggle, if he is to reap the highest rewards in his own
+personal hygienic struggle. And he can do a great deal if he will be
+patient and persistent. If, for instance, he would always insist on
+suitable air conditions in public buildings, electric cars, theaters,
+and churches, and encourage others to do so, it would not take long to
+make air reform general.
+
+[Sidenote: The Consumer's Duty]
+
+In fact, it is the common public, constituting the consumer, who has it
+in his power to bring about most of the necessary reforms in public
+hygiene. When the consumer really values hygienic environment, the
+producer will supply it. The great improvement in recent years in
+drinking water was brought about through the appreciation, by the
+consumer, of the danger from impure water. His complaints produced the
+change. Hotels found it profitable to provide and advertise pure water.
+So also the education of the public as to the dangers of a common public
+drinking cup led to the invention of bubbling fountains and cheap
+individual cups and to the introduction of these conveniences in railway
+stations and other public places.
+
+We need to concern ourselves particularly with the character of our
+public water supply, air supply and food supply, the number of bacteria
+in milk, the fitness for human consumption of the meat, fowl, fish, and
+shell-fish sold in the public markets, and the use of adulterants and
+preservatives in canned and bottled goods.
+
+[Sidenote: Quacks and Quackery]
+
+Quacks and quackery should be vigorously fought by laymen as well as
+physicians. Quacks live by lying and misleading advertisements. Every
+one should cooperate to encourage the movement by which newspapers and
+magazines are giving up quack and immoral advertisements and the
+advertisements of alcoholic beverages. Especially should we refuse to
+patronize the quack advertiser. When no one is deceived by him, he will
+cease to advertise. A more immediate method is to change from the
+newspaper containing such advertising to one which does not. We should
+also appeal to the editors to reform their advertising, as many of them
+are now doing.
+
+[Sidenote: Vaccination]
+
+Vaccination is now a known preventive against smallpox, typhoid fever,
+and other germ maladies. Its use should be advocated and the ignorant
+prejudice against it should be overcome.
+
+[Sidenote: Social Evil]
+
+Last but not least, the individual should cooperate in the great
+movement against the social evil.
+
+As soon as an individual becomes interested in caring for his own health
+and for the health of his family, his interest will not cease at
+individual hygiene; he will wish to improve the efficiency of the public
+health service by increased appropriations, improved equipment and
+personnel; and to cooperate with the health officer.
+
+[Sidenote: Eugenics]
+
+Race hygiene or eugenics, which has been mentioned as the third and most
+important branch of hygiene, aims to conserve the health of _future_
+generations, through the action of those now living. Hygiene (individual
+and public) teaches us how to create for ourselves healthful conditions
+of living, but on every side we see evidences of the fact that we cannot
+entirely control conditions of health through hygiene only. Not all
+maladies by any means can be attributed to unnatural or unhygienic
+conditions of living. It is true that if followed out faithfully, the
+rules of hygiene will enable a man to live out his maximum natural
+life-span, with the maximum of well-being, and to run no risk of
+allowing any inherent weakness to be brought out. But some persons, even
+if they followed what is very nearly the normal code for the human
+being, would scarcely be able to avoid dire physical and mental fates.
+In short, we find that besides the hygienic factor in life which we may
+call environment, there is something else on which the health of the
+individual depends. This something else is heredity, or "the nature of
+the breed." Back of all the individual can do by hygiene lies his
+inheritance. To change this the individual can do nothing, but the
+parents of the individual can affect his inheritance, and we as parents
+can affect the inheritance of our offspring.
+
+[Sidenote: Trustees of the Racial Germ-plasm]
+
+First, we can carry through life uninjured the essential germ plasm
+which has been entrusted to our care. We should never forget that this
+germ plasm, which we receive and transmit, really belongs, not to us,
+but to the race; and that we have no right, through alcoholic or other
+unhygienic practises, to damage it; but that, on the contrary, we are
+under the most solemn obligation to keep it up to the highest level
+within our power. We are the trustees of the racial germ plasm that we
+carry.
+
+[Sidenote: Wise Combinations of Germinal Traits]
+
+Second, we can affect the life of our offspring by our choice in
+marriage. The basis of the development of desirable or undesirable
+tendencies or traits lies, of course, in the mating from which the
+individual springs. On the kind of combinations of germinal traits that
+are made by marriage depends whether or not undesirable traits shall
+reappear in the offspring. For instance, a man may inherit a defect from
+his father because his father married a certain type of woman. Had the
+father selected a different type, the children might not have inherited
+the father's defect. The importance of choice in marriage results from
+certain laws of inheritance, which make it clear that by proper
+combinations of individuals certain bad traits may be entirely "bred
+out."
+
+[Sidenote: Choice in Marriage]
+
+As soon as men and women acquire the knowledge that their choices in
+marriage largely determine whether or not their physical and mental
+faults and virtues will reappear in children, they feel a sacred
+responsibility in that act of choosing. A little conscious knowledge of
+what kind of combinations of traits bring about their reappearance in
+offspring can not help but modify a person's taste, and thus
+automatically direct the choice of a mate, which choice will still be,
+and rightfully, an instinctive one. Upon the wisdom with which choices
+in marriage are now made depends in large degree the health and
+efficiency of all the individuals who will constitute society in the
+coming generations. As the science of eugenics gathers a greater wealth
+of evidence and subjects it to vigorous analysis, its ability to guide
+the race to higher levels will become more positive and far-reaching.
+This can be done without surrendering the general principle of
+individual freedom. It will not reduce but increase the number of
+natural love-marriages. The errors of crude and superficial or
+overenthusiastic eugenists should not obscure the enormous possibilities
+of the science for the human race. Eugenic knowledge is, therefore, not
+only a personal advantage but a social necessity.
+
+[Sidenote: Social Progress]
+
+For society as a whole, a thoroughgoing eugenic program must include:
+
+(1) The prevention of reproduction by the markedly unfit, such as the
+feeble-minded, by sterilization of the most unfit and by segregating the
+remainder in public institutions.
+
+(2) The enactment of wise marriage laws.
+
+(3) The development of an enlightened sentiment against improper
+marriages and the putting at the disposal of individuals contemplating
+marriage the data accumulated and principles worked out by eugenic
+students.
+
+The Eugenics Record Office of Cold Spring Harbor, Long Island, N. Y., is
+now engaged in collecting such material.
+
+For us of the present generation, hygiene is of immediate concern; but
+if we are to build for future generations, hygiene must give way to, or
+grow into, eugenics. The accomplishment of a true eugenic program will
+be the crowning work of the health movement and the grandest service of
+science to the human race. (For further comments on this subject see
+"Eugenics" in SUPPLEMENTARY NOTES.)
+
+
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+
+
+
+SECTION I
+
+NOTES ON FOOD
+
+
+[Sidenote: Balancing the Diet]
+
+It will help to balance the ration and to avoid an excess of protein and
+also to avoid a deficiency of either fat or carbohydrate, if we take a
+bird's-eye view of the various common foods in respect to the protein,
+fat and carbohydrate they contain. For this purpose the following table
+has been constructed.
+
+[Sidenote: Common Foods Classified]
+
+  COMMON FOODS CLASSIFIED
+  ---------------+-----------------+-------------+--------------
+                 |     Poor in     |   Rich in   | Very rich in
+                 |       Fat.      |     Fat.    |     Fat.
+  ---------------+-----------------+-------------+--------------
+   Very high in  | White of Eggs   |             |
+    Protein      | Cod Fish        |             |
+                 | Lean Beef       |             |
+                 | Chicken         |             |
+                 | Veal            |             |
+  ---------------+-----------------+-------------+--------------
+   High in       | Shell-fish      | Most Fish   |
+    Protein      | Skim Milk       | Most Meats  |
+                 | Lentils         | Most Fowl   |
+                 | Peas            | Whole Egg   |
+                 | Beans           | Cheese      |
+  ---------------+-----------------+-------------+--------------
+   Moderate or   | Most Vegetables | Peanuts     | Fat Meats
+    Deficient in | Bread           | Milk        | Yolk of Eggs
+    Protein      | Potatoes        | Cream Soups | Most Nuts
+                 | Fruits          | Most Pies   | Cream
+                 | Sugar           | Doughnuts   | Butter
+  ---------------+-----------------+-------------+--------------
+
+The foods given in the uppermost compartment are those "very high" in
+protein (above 40 per cent. of their total calories, or food value,
+being protein). Those in the two compartments next below are merely
+"high" in protein (20 to 40 per cent.), while the lowest three
+compartments contain those "moderate or deficient" in protein (zero to
+20 per cent.).
+
+The compartment farthest to the right contains a list of those foods
+"very rich in fat." The two compartments next to the left contain those
+"rich in fat," and the three compartments to the extreme left contain
+those "poor in fat."
+
+With reference to carbohydrates (starch or sugar), we can say that the
+foods in the lower left compartment are very rich in carbohydrate. Those
+in the two neighboring compartments (the one beginning "shell-fish" and
+the one beginning "peanuts") are moderate, and those in the remaining
+compartments are those poorest in carbohydrate.
+
+Thus, practically, the nearer the name of any food is to the upper
+corner of this triangular table, the more protein that food contains;
+the nearer it is to the right hand corner, the more fat; and the nearer
+to the remaining corner (lower left), the more carbohydrate (starch and
+sugar).
+
+[Sidenote: Ideal Food Proportions]
+
+An ideal proportion of the three food elements is to be had only in the
+middle compartment of the lowest row. But it is by no means necessary or
+advisable to confine one's diet to the few foods which happen to fall in
+that compartment, provided foods chosen from other compartments
+_balance_ each other. Thus, fruit and nuts balance each other, the one
+being at the left and the other at the right of the ideal compartment.
+In the same way, potatoes and cream balance each other, as do bread and
+butter. Instinctively these combinations have been chosen, especially
+bread and butter. This combination is, however, slightly too low in
+protein, and a better balance is obtained by adding a little from the
+compartment vertically above the ideal. In this way we obtain the
+familiar meat-, egg-, or cheese-sandwich, constituting of itself a
+fairly well-balanced meal.
+
+In short, in order to maintain a diet correct as to protein, it is only
+necessary to make our main choices from the lowest row and, in case the
+foods so chosen are near the bottom, to supplement these by a moderate
+use from the row above and a still more sparing use of those in the top
+compartment.
+
+The following more detailed and specific table of food values will prove
+helpful to those who desire intelligently to balance their diet or to
+provide balanced menus for their families. A very little attention to
+this subject will enable one to acquire sufficient knowledge of dietetic
+needs to successfully govern the diet in a general way without weighing
+or measuring the food. In the following table the number of calories
+available in ordinary food portions is stated. Such a table should not,
+of course, be memorized, but an occasional reference to it will enable
+one soon to acquire a working knowledge of the food values of the main
+articles in the dietary.
+
+  TABLE OF FOOD VALUES
+
+  THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING
+  100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE
+  FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]
+  -----------------------------+----------------+-----+-----+------------------
+                               | "Portion"      |Wgt. of 100|   Percent of
+         Name of Food          | Containing     | Calories  |
+                               | 100 Calories   +-----+-----+-----+----+-------
+                               | Roughly        |     |     |Pro- |Fat |Carbo-
+                               | Described      |Gram |Ounce|tein |    |hydrate
+  -----------------------------------------------------------------------------
+                                VEGETABLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Artichokes, as purchased,   |                |     |     |     |    |
+    average, canned            |                |430  |15.  | 14  | 0  |  86
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, canned            |                |540  |19.  | 33  | 5  |  62
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, cooked            |                |206  | 7.19| 18  |63  |  19
+  *Beans, baked, canned        |Small side dish | 75  | 2.66| 21  |18  |  61
+  *Beans, Lima, canned         |Large side dish |126  | 4.44| 21  | 4  |  75
+  *Beans, string, cooked       |Five servings   |480  |16.66| 15  |48  |  37
+  *Beets, edible portion,      |                |     |     |     |    |
+    cooked                     |Three servings  |245  | 8.7 |  2  |23  |  75
+  *Cabbage, edible portion     |                |310  |17.  | 20  | 8  |  72
+  *Carrots, edible portion,    |                |     |     |     |    |
+    average, fresh             |                |215  | 7.6 | 10  | 8  |  82
+   Carrots, cooked             |Two servings    |164  | 5.81| 10  |34  |  56
+  *Cauliflower, as purchased,  |                |     |     |     |    |
+    average                    |                |312  |11.  | 23  |15  |  62
+  *Celery, edible portion,     |                |     |     |     |    |
+    average                    |                |540  |19.  | 24  | 5  |  71
+   Corn, sweet, cooked         |One side dish   | 99  | 3.5 | 13  |10  |  77
+  *Cucumbers, edible portion,  |                |     |     |     |    |
+    average                    |                |565  |20.  | 18  |10  |  72
+  *Egg plant, edible portion,  |                |     |     |     |    |
+    average                    |                |350  |12.  | 17  |10  |  73
+   Lentils, cooked             |                | 89  | 3.15| 27  | 1  |  72
+  *Lettuce, edible portion,    |                |     |     |     |    |
+    average                    |                |505  |18.  | 25  |14  |  61
+  *Mushrooms, as purchased,    |                |     |     |     |    |
+    average                    |                |215  | 7.6 | 31  | 8  |  61
+  *Onions, fresh, edible       |                |     |     |     |    |
+    portion, average           |                |200  | 7.1 | 13  | 5  |  82
+  *Onions, cooked              |Two large       |     |     |     |    |
+                               | servings       | 240 | 8.4 | 12  |40  |  48
+  *Parsnips, edible portion,   |One and a half  |     |     |     |    |
+    average                    | servings       | 152 | 5.3 | 10  | 7  |  83
+   Parsnips, cooked            |                | 163 | 5.74| 10  |34  |  56
+  *Peas, green, canned         |Two servings    | 178 | 6.3 | 25  | 3  |  72
+  *Peas, green, cooked         |One serving     |  85 | 3.  | 23  |27  |  50
+   Potatoes, baked             |One good sized  |  86 | 3.05| 11  | 1  |  88
+  *Potatoes, boiled            |One large sized | 102 | 3.62| 11  | 1  |  88
+  *Potatoes, mashed (creamed)  |One serving     |  89 | 3.14| 10  |25  |  65
+  *Potatoes, steamed           |One serving     | 101 | 3.57| 11  | 1  |  88
+  *Potatoes, chips             |One-half serving|  17 |  .6 |  4  |63  |  33
+  *Potatoes, sweet, cooked     |Half of average |     |     |     |    |
+                               | potato         |  49 | 1.7 |  6  | 9  |  85
+  *Pumpkins, edible portion,   |                |     |     |     |    |
+    average                    |                | 380 |13.  | 15  | 4  |  81
+   Radishes, as purchased      |                | 480 |17.  | 18  | 3  |  79
+   Rhubarb, edible portion,    |                |     |     |     |    |
+    average                    |                | 430 |15.  | 10  |27  |  63
+  *Spinach, cooked, as         |Two ordinary    |     |     |     |    |
+    purchased                  | servings       | 174 | 6.1 | 15  |66  |  19
+  *Squash, edible portion,     |                |     |     |     |    |
+    average                    |                | 210 | 7.4 | 12  |10  |  78
+  *Succotash, canned, as       |Ordinary serving|     |     |     |    |
+    purchased, average         |                | 100 | 3.5 | 15  | 9  |  76
+  *Tomatoes, fresh, as         |Four average    |     |     |     |    |
+    purchased, average         | tomatoes       | 430 |15.  | 15  |16  |  69
+  *Tomatoes, canned            |                | 431 |15.2 | 21  | 7  |  72
+  *Turnips, edible portion,    |Two large       |     |     |     |    |
+    average                    | servings       | 246 | 8.7 | 13  | 4  |  83
+   Vegetable oysters           |                | 273 | 9.62| 10  |51  |  39
+  -----------------------------------------------------------------------------
+                                FRUITS (FRESH OR COOKED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased        |Two apples      |206  | 7.3 |  3  | 7  |  90
+   Apples, baked               |                | 94  | 3.3 |  2  | 5  |  93
+   Apples, sauce               |Ordinary serving|111  | 3.9 |  2  | 5  |  93
+  *Apricots, edible portion,   |                |     |     |     |    |
+    average                    |                |168  | 5.92|  8  | 0  |  92
+   Apricots, cooked            |Large serving   |131  | 4.61|  6  | 0  |  94
+  *Bananas, yellow, edible     |                |     |     |     |    |
+    portion, average           |One large       |100  | 3.5 |  5  | 5  |  90
+  *Blackberries, as purchased, |                |     |     |     |    |
+    average                    |                |170  | 5.9 |  9  |16  |  75
+   Blueberries                 |                |128  | 4.6 |  3  | 8  |  89
+  *Blueberries, canned, as     |                |     |     |     |    |
+    purchased                  |                |165  | 5.8 |  4  | 9  |  87
+   Cantaloupe                  |Half ordinary   |     |     |     |    |
+                               |serving         |243  | 8.6 |  6  | 0  |  94
+  *Cherries, edible portion,   |                |     |     |     |    |
+    average                    |                |124  | 4.4 |  5  |10  |  85
+  *Cranberries, as purchased,  |                |     |     |     |    |
+    average                    |                |210  | 7.5 |  3  |12  |  85
+  *Grapes, as purchased,       |                |     |     |     |    |
+    average                    |                |136  | 4.8 |  5  |15  |  80
+   Grape fruit                 |                |215  | 7.57|  7  | 4  |  89
+   Grape juice                 |Small glass     |120  | 4.2 |  0  | 0  | 100
+   Gooseberries                |                |261  | 9.2 |  5  | 0  |  95
+  *Lemons                      |                |215  | 7.57|  9  |14  |  77
+   Lemon juice                 |                |246  | 8.77|  0  | 0  | 100
+   Nectarines                  |                |147  | 5.18|  4  | 0  |  96
+   Olives, ripe                |About seven     |     |     |     |    |
+                               | olives         |37   | 1.31|  2  |91  |   7
+  *Oranges, as purchased,      |                |     |     |     |    |
+    average                    |One very large  |270  | 9.4 |  6  | 3  |  91
+   Oranges, juice              |Large glass     |188  | 6.62|  0  | 0  | 100
+  *Peaches, as purchased,      |                |     |     |     |    |
+    average                    |Three ordinary  |290  |10.  |  7  | 2  |  91
+   Peaches, sauce              |Ordinary serving|136  | 4.78|  4  | 2  |  94
+   Peaches, juice              |Ordinary glass  |136  | 4.80|  0  | 0  | 100
+  *Pears                       |One large pear  |173  | 5.40|  4  | 7  |  89
+   Pears, sauce                |                |113  | 3.98|  3  | 4  |  93
+  *Pineapples, edible portion, |                |     |     |     |    |
+    average                    |                |226  | 8.  |  4  | 6  |  90
+   Raspberries, black          |                |146  | 5.18| 10  |14  |  76
+   Raspberries, red            |                |178  | 6.29|  8  | 0  |  92
+  *Strawberries, as purchased, |                |     |     |     |    |
+    average                    |Two servings    |260  | 9.1 | 10  |15  |  75
+  *Watermelon, as purchased,   |                |     |     |     |    |
+    average                    |                |760  |27.  |  6  | 6  |  88
+  -----------------------------------------------------------------------------
+                                COOKED MEATS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  †Beef, round, boiled (fat),  |                |     |     |     |    |
+    1099‡                      |Small serving   | 36  | 1.3 | 40  |60  |  00
+  †Beef, round, boiled (lean), |                |     |     |     |    |
+    1206‡                      |Large serving   | 62  | 2.2 | 90  |10  |  00
+  †Beef, round, boiled (med.), |                |     |     |     |    |
+    1188‡                      |Small serving   | 44  | 1.6 | 60  |40  |  00
+  †Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1538‡             |Half serving    | 18.5|  .65| 12  |88  |  00
+  †Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1616‡             |Small serving   | 32  | 1.2 | 25  |75  |  00
+  †Beef, 5th right rib,        |Very small      |     |     |     |    |
+    roasted, 1615‡             | serving        | 25  |  .88| 18  |82  |  00
+  †Beef, ribs, boiled, 1169‡   |Small serving   | 30  | 1.1 | 27  |73  |  00
+  †Beef, ribs, boiled, 1170‡   |Very small      |     |     |     |    |
+                               | serving        | 25  |  .87| 21  |79  |  00
+  *Calves foot jelly, as       |                |     |     |     |    |
+    purchased                  |                |112  | 4.  | 19  |00  |  81
+  *Chicken, as purchased,      |                |     |     |     |    |
+    canned                     |One thin slice  | 27  |  .96| 23  |77  |  00
+  *Lamb chops, boiled, edible  |                |     |     |     |    |
+    portion, average           |One small chop  | 27  |  .96| 24  |76  |  00
+  *Lamb, leg, roast            |Ordinary serving| 50  | 1.8 | 40  |60  |  00
+  †Mutton, leg, boiled, 1184‡  |Large serving   | 34  | 1.2 | 35  |65  |  00
+  †Pork, ham, boiled (fat),    |                |     |     |     |    |
+    1174‡                      |Small serving   | 20.5|  .73| 14  |86  |  00
+  †Pork, ham, boiled, 1192‡    |Ordinary serving| 32.5| 1.1 | 28  |72  |  00
+  †Pork, ham, roasted (fat),   |                |     |     |     |    |
+    1484‡                      |Small serving   | 27  |  .96| 19  |81  |  00
+  †Pork, ham, roasted (lean),  |                |     |     |     |    |
+    1511‡                      |Small serving   | 34  | 1.2 | 33  |67  |  00
+  *Turkey, as purchased,       |                |     |     |     |    |
+    canned                     |Small serving   | 28  |  .99| 23  |77  |  00
+  †Veal, leg, boiled, 1182‡    |Large serving   | 67.5| 2.4 | 73  |27  |  00
+  -----------------------------------------------------------------------------
+                                CAKES, PASTRY, PUDDING AND DESSERTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Cake, chocolate layer, as   |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 28  |  .98|  7  |22  |  71
+  *Cake, gingerbread, as       |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 27  |  .96|  6  |23  |  71
+  *Cake, sponge, as purchased  |Small piece     | 25  |  .89|  7  |25  |  68
+   Custard, caramel            |                | 71  | 2.51| 19  |10  |  71
+   Custard, milk               |Ordinary cup    |122  | 4.29| 26  |56  |  18
+   Custard, tapioca            |Two-thirds      |     |     |     |    |
+                               | ordinary       | 69.5| 2.45|  9  |12  |  79
+  *Doughnuts, as purchased     |Half a doughnut | 23  |  .8 |  6  |45  |  49
+  *Lady fingers, as purchased  |                | 27  |  .95| 10  |12  |  78
+  *Macaroons, as purchased     |                | 23  |  .82|  6  |33  |  61
+   Pie, apple, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.3 |  5  |32  |  63
+  *Pie, cream, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 30  | 1.1 |  5  |32  |  63
+  *Pie, custard, as purchased  |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 |  9  |32  |  59
+  *Pie, lemon, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.35|  6  |36  |  58
+  *Pie, mince, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 35  | 1.2 |  8  |38  |  54
+  *Pie, squash, as purchased   |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 | 10  |42  |  48
+   Pudding, apple sago         |                | 81  | 3.02|  6  | 3  |  91
+   Pudding, brown betty        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  |  7  |12  |  81
+   Pudding, cream rice         |Very small      |     |     |     |    |
+                               | serving        | 75  | 2.65|  8  |13  |  79
+   Pudding, Indian meal        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  | 12  |25  |  63
+   Pudding, apple tapioca      |Small serving   | 79  | 2.8 |  1  | 1  |  98
+   Tapioca, cooked             |Ordinary serving|108  | 3.85|  1  | 1  |  98
+  -----------------------------------------------------------------------------
+                                FRUITS (DRIED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased,       |                |     |     |     |    |
+    average                    |                | 34  | 1.2 |  3  | 7  |  90
+   Apricots, as purchased,     |                |     |     |     |    |
+    average                    |                | 35  | 1.24|  7  | 3  |  90
+  *Dates, edible portion,      |                |     |     |     |    |
+    average                    |Three large     | 28  |  .99|  2  | 7  |  91
+  *Dates, as purchased         |                | 31  | 1.1 |  2  | 7  |  91
+  *Figs, edible portion,       |                |     |     |     |    |
+    average                    |One large       | 31  | 1.1 |  5  | 0  |  95
+  *Prunes, edible portion,     |                |     |     |     |    |
+    average                    |Three large     | 32  | 1.14|  3  | 0  |  97
+  *Prunes, as purchased        |                | 38  | 1.35|  3  | 0  |  97
+  *Raisins, edible portion,    |                |     |     |     |    |
+    average                    |                | 28  | 1.  |  3  | 9  |  88
+  *Raisins, as purchased       |                | 31  | 1.1 |  3  | 9  |  88
+  -----------------------------------------------------------------------------
+                                CEREALS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Bread, brown, as purchased, |Ordinary thick  |     |     |     |    |
+    average                    | slice          | 43  | 1.5 |  9  | 7  |  84
+  *Bread, corn (johnnycake)    |                |     |     |     |    |
+    as purchased, average      |Small square    | 38  | 1.3 | 12  |10  |  72
+  *Bread, white, home made, as |Ordinary thick  |     |     |     |    |
+    purchased                  | slice          | 38  | 1.3 | 13  | 6  |  81
+   Corn flakes, toasted        |Ordinary cereal |     |     |     |    |
+                               | dishful        | 27  |  .97| 11  | 1  |  88
+  *Corn meal, granular,        |                |     |     |     |    |
+    average                    |                | 27  |  .96| 10  | 5  |  85
+  *Corn meal, unbolted,        |                |     |     |     |    |
+    edible portion, average    |                | 26  |  .92|  9  |11  |  80
+  *Crackers, graham, as        |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .82|  9  |20  |  71
+  *Crackers, oatmeal, as       |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .81| 11  |24  |  65
+  *Hominy, cooked              |Large serving   |120  | 4.2 | 11  | 2  |  87
+  *Macaroni, average           |                | 27  |  .96| 16  | 2  |  83
+  *Macaroni, average, cooked   |Ordinary        |     |     |     |    |
+                               | serving        |110  | 3.85| 14  |15  |  71
+  *Oatmeal, average, boiled    |One and a half  |     |     |     |    |
+                               | serving        |159  | 5.6 | 18  | 7  |  75
+  *Popcorn, average            |                | 24  |  .86| 11  |11  |  78
+  *Rice, uncooked              |                | 28  |  .98|  9  | 1  |  90
+  *Rice, boiled, average       |Ordinary cereal |     |     |     |    |
+                               | dish           | 87  | 3.1 | 10  | 1  |  89
+  *Rice, flakes                |Ordinary cereal |     |     |     |    |
+                               | dish           | 27  |  .94|  8  | 1  |  91
+  *Rolls, Vienna, as           |                |     |     |     |    |
+    purchased, average         |One large roll  | 35  | 1.2 | 12  | 7  |  81
+  *Shredded wheat              |One biscuit     |  27 |  .94| 13  | 4.5|  82.5
+  *Spaghetti, average          |                |  28 |  .97| 12  | 1  |  87
+  *Wheat flour, entire wheat   |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, graham,        |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, patent roller  |                |     |     |     |    |
+    process, family and        |                |     |     |     |    |
+    straight grade spring      |                |     |     |     |    |
+    wheat, average             |                |  27 |  .97| 12  | 3  |  85
+  *Zwieback                    |Size of thick   |     |     |     |    |
+                               | slice bread    |  23 |  .81|  9  |21  |  70
+  -----------------------------------------------------------------------------
+                                DAIRY PRODUCTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Butter, as purchased        |Ordinary pat or |     |     |     |    |
+                               | ball           | 12.5|  .44|   .5|99.5|  00
+  *Buttermilk, as purchased    |One and a half  |     |     |     |    |
+                               | glass          |275  | 9.7 | 34  |12  |  54
+  *Cheese, American, pale, as  |One and a half  |     |     |     |    |
+    purchased                  | cubic in       | 22  |  .77| 25  |73  |   2
+  *Cheese, cottage, as         |                |     |     |     |    |
+    purchased                  |Four cubic in   | 89  | 3.12| 76  | 8  |  16
+  *Cheese, full cream, as      |One and a half  |     |     |     |    |
+   purchased                   | cubic in.      | 23  |  .82| 25  |73  |   2
+  *Cheese, Neufchatel, as      |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 29.5| 1.05| 22  |76  |   2
+  *Cheese, Swiss, as           |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 23  |  .8 | 25  |74  |   1
+  *Cheese, pineapple, as       |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 20  |  .72| 25  |73  |   2
+  *Cream                       |One quarter     |     |     |     |    |
+                               | ordinary glass | 49  | 1.7 |  5  |86  |   9
+   Kumyss                      |                |188  | 6.7 | 21  |37  |  42
+  *Milk, condensed, sweetened, |                |     |     |     |    |
+    as purch.                  |                | 30  | 1.06| 10  |23  |  67
+  *Milk, condensed,            |                |     |     |     |    |
+    unsweetened (evap. cream)  |                |     |     |     |    |
+    as purchased               |                | 59  | 2.05| 24  |50  |  26
+  *Milk, skimmed, as           |One and a half  |     |     |     |    |
+    purchased                  | glasses        |255  | 9.4 | 37  | 7  |  56
+  *Milk, whole, as purchased   |Small glass     |140  | 4.9 | 19  |52  |  29
+   Whey, as purchased          |Two glasses     |360  |13   | 15  |10  |  75
+  -----------------------------------------------------------------------------
+                                SWEETS AND PICKLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Catsup, tomato, as          |                |     |     |     |    |
+    purchased, average         |                |170  | 6.  | 10  | 3  |  87
+  *Honey, as purchased         |4 teaspoonfuls  | 30  | 1.05|  1  | 0  |  99
+  *Marmalade (orange peel)     |                | 28.3| 1.  |   .5| 2.5|  97
+  *Molasses, cane              |                | 35  | 1.2 |   .5| 0  |  99.5
+  *Olives, green, edible       |                |     |     |     |    |
+    portion                    |Seven olives    | 32  | 1.1 |  1  |84  |  15
+  *Olives, ripe, edible        |                |     |     |     |    |
+    portion                    |Seven olives    | 38  | 1.3 |  2  |91  |   7
+  *Pickles, mixed, as          |                |     |     |     |    |
+    purchased                  |                |415  |14.6 | 18  |15  |  67
+  *Sugar, granulated           |3 teaspoonfuls  |     |     |     |    |
+                               |or one and a    |     |     |     |    |
+                               |half lumps      | 24  |  .86|  0  | 0  | 100
+  *Sugar, maple                |4 teaspoonfuls  | 29  | 1.03|  0  | 0  | 100
+  *Sirup, maple                |4 teaspoonfuls  | 35  | 1.2 |  0  | 0  | 100
+  -----------------------------------------------------------------------------
+                                NUTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Almonds, edible portion,    |                |     |     |     |    |
+    average                    |About eight     | 15  |  .53| 13  |77  |  10
+  *Beechnuts                   |                | 14.8|  .52| 13  |79  |   8
+  *Brazil nuts, edible         |Three ordinary  |     |     |     |    |
+    portion                    | size           | 14  |  .49| 10  |86  |   4
+  *Butternuts                  |                | 14  |  .50| 16  |82  |   2
+  *Cocoanuts                   |                | 16  |  .57|  4  |77  |  19
+  *Chestnuts, fresh, edible    |                |     |     |     |    |
+    portion, average           |                | 40  | 1.4 | 10  |20  |  70
+  *Filberts, edible portion,   |                |     |     |     |    |
+    average                    |Ten nuts        | 14  |  .48|  9  |84  |   7
+  *Hickory nuts                |                | 13  |  .47|  9  |85  |   6
+  *Peanuts, edible portion,    |                |     |     |     |    |
+    average                    |Thirteen double | 18  |  .62| 20  |63  |  17
+  *Pecans, polished, edible    |                |     |     |     |    |
+    portion                    |About eight     | 13  |  .46|  6  |87  |   7
+  *Pine nuts (pignolias),      |                |     |     |     |    |
+    edible portion             |About eighty    | 16  |  .56| 22  |74  |   4
+  *Walnuts, California,        |                |     |     |     |    |
+    edible portion             |About six       | 14  | .48 | 10  |83  |   7
+  -----------------------------------------------------------------------------
+                                MISCELLANEOUS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Eggs, hen's, boiled         |One large egg   | 59  | 2.1 | 32  |68  |  00
+  *Eggs, hen's whites          |                |181  | 6.4 |100  | 0  |  00
+  *Eggs, hen's, yolks          |Two yolks       | 27  |  .94| 17  |83  |  00
+  *Omelet                      |                | 94  | 3.3 | 34  |60  |   6
+  *Soup, beef, as purchased,   |                |     |     |     |    |
+    average                    |                |380  |13.  | 69  |14  |  17
+  *Soup, bean, as purchased,   |                |     |     |     |    |
+    average                    |Very large plate|150  | 5.4 | 20  |20  |  60
+  *Soup, cream of celery, as   |                |     |     |     |    |
+    purch., average            |Two plates      |180  | 6.3 | 16  |47  |  37
+  *Consomme, as purchased      |                |830  |29.  | 85  |00  |  15
+  *Clam chowder, as purchased  |Two plates      |230  | 8.25| 17  |18  |  65
+  -----------------------------+----------------+-----+-----+-----+----+-------
+
+[A] Abstracted from A Graphic Method of Practical Dietetics, Irving
+Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316-1324.
+
+[*] Chemical Composition of American Food Materials. Atwater and Bryant.
+U. S. Department of Agriculture Bulletin, No. 28.
+
+[†] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.
+Department of Agriculture Bulletin, No. 141.)
+
+[‡] Laboratory number of specimen, as per Experiments on Losses in
+Cooking Meat.
+
+[Sidenote: Cost of Ready to Serve Foods]
+
+The following table, adapted from one compiled by Gephart and Lusk
+("Analysis and Cost of Ready to Serve Foods"), shows in convenient form
+the relative energy values and cost of the more commonly used articles
+of food.
+
+A brief glance at this table will show how easily one might slowly
+starve on very expensive food, and yet how easily the energy food needed
+can be secured at a very low cost.
+
+It would, of course, be a great mistake to regulate the diet solely with
+regard to fuel value. Digestibility, as well as protein, mineral and
+vitamin requirements, must also be considered. Nevertheless, the main
+requirement is for fuel, and this, as the table shows, can be secured at
+a surprizingly low cost.
+
+  ===========================================================================
+                                             |  No. of       |  Cost of One
+   Name of Food.                             |  Calories in  |  Order "Quick
+                                             |  One Order.[B]|    Lunch"
+                                             |               |  Restaurant.
+  -------------------------------------------+---------------+---------------
+      Napoleon                               |     418.6     |     $0.05
+      Crullers                               |     416.6     |       .05
+      Cabinet pudding and vanilla sauce      |     416.6     |       .05
+      Cocoanut pie                           |     357       |       .05
+  CD--Roast beef sandwich with roll          |     357       |       .05
+      Bath buns                              |     357       |       .05
+      Bread custard pudding                  |     357       |       .05
+      Pineapple pie                          |     357       |       .05
+      Corn muffins                           |     357       |       .05
+      Apple pie                              |     357       |       .05
+      New England pudding with vanilla sauce |     312.5     |       .05
+      Chocolate spiced cakes.                |     312.5     |       .05
+      Walnut layer cake with marshmallow     |               |
+       icing                                 |     312.5     |       .05
+      Milk crackers                          |     312.5     |       .05
+      Bread pudding with vanilla sauce       |     312.5     |       .05
+      Pumpkin pie                            |     312.5     |       .05
+   D--Lamb croquettes and mashed potatoes    |     833.3     |       .15
+      Coffee cake                            |     277.7     |       .05
+      Rhubarb pie                            |     277.7     |       .05
+   D--German meat cakes and French fried     |               |
+       potatoes                              |     833.3     |       .15
+      Old-fashioned molasses cake            |     277.7     |       .05
+      Lemon pie                              |     277.7     |       .05
+  CD--Vienna roast with French fried potatoes|     833.3     |       .15
+      Butter cakes                           |     277.7     |       .05
+      Minced ham sandwich                    |     277.7     |       .05
+      Pork and Boston beans                  |     833.3     |       .15
+      Cornmeal cakes with maple cane sirup   |     500       |       .10
+   D--Ham croquettes                         |     500       |       .10
+      Cold rice pudding                      |     277.7     |       .05
+      Ham sandwich with roll                 |     250       |       .05
+      Banana layer cake                      |     250       |       .05
+  CD--Creamed chipped beef on toast          |     833.3     |       .15
+      Cocoa                                  |     250       |       .05
+  CD--Roast beef cutlet with tomato sauce    |     833.3     |       .15
+  CD--German meat cakes with lyonnaise       |               |
+       potatoes                              |     833.3     |       .15
+  CD--Swiss cheese sandwich                  |     250       |       .05
+  C --Boston baked beans                     |     500       |       .10
+   D--Vienna roast, spaghetti and potatoes   |     625       |       .15
+      Chocolate cornstarch with cream        |     227.2     |       .05
+      Wheat cakes with maple cane sirup      |     500       |       .10
+      Milk crackers and milk                 |     500       |       .10
+  CD--American cheese sandwich               |     227.2     |       .05
+  C --New York baked beans                   |     500       |       .10
+      Hot corn bread                         |     416.6     |       .10
+  CD--Country sausage                        |     227.2     |       .05
+      Indian pudding with maple sauce        |     227.2     |       .05
+  CD--Minced tongue sandwich with tea        |               |
+       biscuits                              |     227.2     |       .05
+      Cream roll                             |     227.2     |       .05
+   D--Beef cakes with brown gravy and        |               |
+       macaroni                              |     625       |       .15
+  C --New York beans, on the side            |     227.2     |       .05
+      Graham crackers                        |     227.2     |       .05
+   D--Broiled ham                            |     833.3     |       .20
+   D--Roast beef hash, browned               |     625       |       .15
+      Oyster pie                             |     625       |       .15
+  CD--Minced chicken sandwich                |     227.2     |       .05
+      Apple tapioca pudding                  |     227.2     |       .05
+      Potato salad                           |     416.6     |       .10
+      Chocolate layer cake                   |     208.3     |       .05
+  CD--Breaded veal cutlet and tomato sauce   |     833.3     |       .20
+      Egg plant fried in butter              |     625       |       .15
+      Buckwheat cakes with maple cane sirup  |     417.6     |       .10
+   D--Roast beef croquettes with macaroni    |     625       |       .15
+   D--Fried bacon with French fried potatoes |     833.3     |       .20
+   D--Sardine sandwich                       |     208.3     |       .05
+  CD--Minced ham sandwich with olives        |     208.3     |       .05
+  CD--Ham and New York Beans                 |     625       |       .15
+      Vanilla cornstarch with cream          |     208.3     |       .05
+  CD--Roast beef cutlet and mashed potatoes  |     625       |       .15
+   D--Lamb cutlet and mashed potatoes        |     625       |       .15
+      Cocoanut cake                          |     208.3     |       .05
+      Cream cheese walnut sandwich           |     208.3     |       .05
+  C --New York baked beans with tomato sauce |     416.6     |       .10
+   D--Ham and Boston beans                   |     625       |       .15
+   D--Liver and onions with French fried     |               |
+       potatoes                              |     833.3     |       .20
+  CD--Beef stew                              |     625       |       .15
+  CD--Pork and New York beans                |     625       |       .15
+  CD--Ham sandwich                           |     192.3     |       .05
+      Rice croquette with bacon              |     625       |       .15
+      Baked apple with cream                 |     416.6     |       .10
+   D--Frankfurters and potato salad          |     625       |       .15
+      Baked beans with macaroni              |     625       |       .15
+      Cup of coffee (containing cream and    |               |
+       sugar)                                |     192.3     |       .05
+   D--Mince pie                              |     417.6     |       .10
+  CD--Lamb stew                              |     625       |       .15
+  CD--Broiled salt mackerel with mashed      |               |
+       potatoes                              |     833.3     |       .20
+      Cherry pie                             |     357       |       .10
+      Pound cake                             |     357       |       .10
+   D--Chicken cutlet and mashed potatoes     |     625       |       .20
+  CD--Shredded wheat and milk                |     357       |       .10
+      Cream tapioca pudding                  |     192.3     |       .05
+      Soda crackers and milk                 |     357       |       .10
+      Strawberry pie                         |     357       |       .10
+      Chocolate eclair                       |     192.3     |       .05
+  CD--Baked lamb pie (individual)            |     625       |       .15
+  CD--Corned beef sandwich                   |     192.3     |       .05
+   D--Broiled bacon                          |     833.3     |       .20
+      Rice cakes with maple cane sirup       |     625       |       .15
+   D--Cold ham                               |     500       |       .15
+   D--Roast beef croquettes and spaghetti    |     500       |       .15
+  CD--Chipped beef and scrambled egg         |     833.3     |       .20
+   D--Minced ham with scrambled eggs         |     833.3     |       .20
+      Peach pie                              |     357       |       .10
+   D--Baked macaroni and cheese              |     357       |       .10
+      Huckleberry pie                        |     357       |       .10
+      French toast with maple cane sirup.    |     625       |       .15
+  CD--Corned beef and New York beans         |     500       |       .15
+      Blackberry pie                         |     357       |       .10
+  CD--Veal pot pie with dumplings            |     500       |       .15
+  CD--Creamed codfish on toast               |     500       |       .15
+   D--Vienna roast with stewed tomatoes      |     500       |       .15
+  CD--Tomato omelet                          |     625       |       .20
+   D--Small oyster fry                       |     625       |       .20
+      Hot rice with cream                    |     500       |       .15
+   D--Plain oyster fry with bacon            |     625       |       .20
+  CD--Hamburger steak                        |     625       |       .20
+   D--Corned beef hash, browned in pan       |     500       |       .15
+   D--Corned beef hash, steamed              |     500       |       .15
+      Cream                                  |     500       |       .15
+  CD--Chicken wings on toast                 |     625       |       .20
+   D--Country sausage and French fried       |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef and Boston beans           |     500       |       .15
+  CD--Two fried eggs                         |     500       |       .15
+  CA--Ham omelet                             |     625       |       .20
+  CD--Plain omelet                           |     500       |       .15
+  CA--Fried liver and mashed potatoes        |     500       |       .15
+  CD--Creamed chipped beef                   |     500       |       .15
+   D--Large oyster fry                       |     833.3     |       .25
+      Apple fritters with fruit sauce        |     312.5     |       .10
+   D--Fish cakes with tomato sauce           |     500       |       .15
+      French fried potatoes, extra order     |     312.5     |       .10
+      Chocolate cornstarch with whipped cream|     156.25    |       .05
+      Shredded wheat and cream               |     416.6     |       .15
+   D--Chicken croquette and French fried     |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef hash with poached egg      |     625       |       .20
+  CD--Ham and eggs                           |     833.3     |       .25
+   D--Ham and potato salad                   |     625       |       .20
+  CD--Baked shad and dressing                |     625       |       .20
+  CD--Hamburger steak with Spanish sauce     |     625       |       .20
+      Charlotte russe                        |     156.25    |       .05
+  CD--Creamed eggs on toast                  |     625       |       .20
+   D--Bacon and eggs                         |     833.3     |       .25
+      Strawberry fruit jelly with whipped    |               |
+       cream                                 |     156.25    |       .05
+  CD--Buckwheat cakes with country sausage   |     625       |       .20
+   D--Oyster sandwich                        |     312.5     |       .10
+  C --Chicken giblets on toast               |     625       |       .20
+      Hot rice with butter                   |     312.5     |       .10
+      Pimento olive cheese sandwich          |     156.25    |       .05
+  CD--Liver and bacon with lyonnaise potatoes|     833.3     |       .25
+  CD--Corned beef hash, browned, with two    |               |
+       poached eggs                          |     833.3     |       .25
+      Buttered toast                         |     312.5     |       .10
+  CD--Liver and bacon                        |     833.3     |       .25
+  CD--Chicken hash                           |     416.6     |       .15
+   D--Two scrambled eggs                     |     416.6     |       .15
+  CD--Milk                                   |     277.7     |       .10
+      Apple sauce with whipped cream         |     147.05    |       .05
+      Hot rice with poached egg              |     416.6     |       .15
+  CD--Corned beef with potato salad          |     416.6     |       .15
+      Fish cakes with poached egg            |     625       |       .20
+  CD--Cold roast beef                        |     416.6     |       .15
+   D--Hot rice with milk                     |     277.7     |       .10
+  CD--Small steak                            |     833.3     |       .30
+      Baked apple                            |     138.8     |       .05
+      Baked apple with ice cream             |     277.7     |       .10
+   D--Two lamb chops                         |     833.3     |       .30
+   D--Chicken salad sandwich                 |     277.7     |       .10
+  CD--Corned beef hash, steamed, with        |               |
+       poached egg                           |     500       |       .20
+  C --Boston beans on side                   |     131.57    |       .05
+      Tomato sandwich                        |     131.57    |       .05
+   D--Lamb chops, breaded, with mashed       |               |
+       potatoes                              |     500       |       .20
+  CD--Maple flakes with milk                 |     277.7     |       .10
+  CD--Corned beef                            |     416.6     |       .15
+  CD--Bulgarzoon                             |     131.57    |       .05
+   D--Spanish omelet with French fried       |               |
+       potatoes                              |     625       |       .25
+      Baked apple custard with whipped cream |     250       |       .10
+      Boiled rice, side order                |     131.57    |       .05
+  CD--Fried egg sandwich                     |     250       |       .10
+  CD--Onion omelet                           |     500       |       .20
+  CD--Baked weak fish with dressing          |     500       |       .20
+  CD--Sirloin steak                          |    1250       |       .50
+      Fresh cooked oatmeal with cream        |     416.6     |       .15
+  CD--Fish cakes with macaroni               |     500       |       .20
+      Sliced bananas with cream              |     250       |       .10
+  C --Macaroni, side order                   |     125       |       .05
+  CD--Roast sirloin of beef and mashed       |               |
+       potatoes                              |     500       |       .20
+   D--Tomato omelet with potatoes            |     625       |       .25
+  CD--Two boiled eggs                        |     357       |       .15
+  CD--Fish cakes with spaghetti              |     500       |       .20
+  CD--Macaroni omelet and tomato sauce       |     625       |       .25
+  CD--Small steak with onions                |     833.3     |       .35
+  CD--Fish cake sandwich                     |     227.2     |       .10
+  CD--Egg salad                              |     500       |       .20
+  CD--Parsley omelet                         |     500       |       .20
+      Green split pea soup                   |     227.2     |       .10
+      Vanilla ice cream                      |     227.2     |       .10
+  CD--Tenderloin steak with onions           |    1250       |       .55
+  CD--Cornflakes and milk                    |     227.2     |       .10
+      Strawberry tart                        |     227.2     |       .10
+  CD--Tuna fish salad                        |     500       |       .25
+  CD--Sirloin steak with onions              |    1250       |       .55
+      Pineapple fruit jelly with whipped     |               |
+       cream                                 |     108.69    |       .05
+  CD--Cup custard                            |     227.2     |       .10
+  CD--Roast beef with potato salad           |     500       |       .25
+  CD--Tenderloin steak                       |    1250       |       .60
+   D--Milk toast                             |     312.5     |       .15
+      Strawberry cornstarch with whipped     |               |
+       cream                                 |     104.16    |       .05
+      Strawberry ice cream                   |     208.3     |       .10
+  CD--Clam chowder                           |     416.6     |       .20
+  C --Chicken soup                           |     312.5     |       .15
+  CD--Crab meat salad                        |     416.6     |       .20
+      Vegetable soup                         |     192.3     |       .10
+      Stewed rhubarb                         |      92.59    |       .05
+  CD--Creamed chicken on toast               |     357       |       .20
+      Strawberries with cream                |     277.7     |       .15
+      Strawberry short cake                  |     277.7     |       .15
+  CD--Chicken omelet                         |     416.6     |       .20
+  CD--Deviled crab                           |     277.7     |       .20
+      Sliced bananas                         |      89.28    |       .05
+  CD--Spaghetti and cheese                   |     178.57    |       .10
+  CD--Fried ham                              |     416.6     |       .25
+   D--Minced chicken sandwich with lettuce   |     166.66    |       .10
+  C --Bean soup with croutons                |     166.66    |       .10
+  CD--Hot roast beef sandwich                |     250       |       .15
+  CD--Club sandwich                          |     416.6     |       .25
+  CD--Sliced chicken sandwich                |     156.25    |       .10
+  CD--Poached eggs on toast                  |     500       |       .20
+      Strawberries with ice cream            |     192.3     |       .15
+  C --Cream of wheat                         |     125       |       .10
+      Blackberries and cream                 |     113.63    |       .10
+      Stewed corn                            |      52.08    |       .05
+  C --Creamed asparagus on toast             |     192.3     |       .20
+      Watermelon                             |     125       |       .15
+  C --Tomato soup with rice                  |      73.52    |       .10
+      Sliced pineapple                       |      35.21    |       .05
+      Grape Fruit                            |      78.12    |       .15
+  CD--Raw oysters                            |      55.55    |       .15
+      Sliced tomatoes with lettuce           |      50       |       .15
+  C --Sliced tomatoes                        |      30.48    |       .10
+      Tomatoes and lettuce with dressing     |      53.19    |       .20
+      Cantaloupe                             |      36.23    |       .15
+      Champagne[E]                           |      357      |      1.00
+  ---------------------------------------------------------------------------
+
+[B] These values cover the whole portion as served, including bread and
+butter.
+
+[C] Contains 15 per cent. or over of heat in protein.
+
+[D] Contains the protein of meat, milk, eggs or cheese.
+
+[E] Not purchased in the restaurant.
+
+[Sidenote: The Minimal Cost of Food]
+
+Professor Graham Lusk has very kindly contributed the following comments
+and additional table, derived from this material:
+
+"The above are analyses of 350 different samples of foods purchased over
+the counters of a company which maintains a chain of restaurants in New
+York City, and obtained without knowledge on the part of these
+restaurants that the analyses were contemplated.
+
+"One may reliably assume that for the man of ordinary size, who lives
+without doing any special muscular exercise, the fuel requirement of the
+body each day amounts to 2,500 calories of heat. Translated into common
+terms, this is the quantity of heat which would be required to raise
+about 25 quarts of water from the freezing to the boiling point. Miss
+Cauble, a special investigator of the Association for the Improvement of
+the Condition of the Poor, kindly estimated the cost at wholesale prices
+of the ingredients of different portions sold in the restaurants. These
+are given in Table 9 beginning on page 64 of the pamphlet from which the
+above table was derived. The data enable one to construct a new table
+which gives the estimated wholesale cost of 2,500 calories in the
+various familiar forms of food sold in the restaurant. This represents
+the minimum cost of fuel for the support of an adult during twenty-four
+hours without taking into consideration labor, fuel or rent which, in
+the case of the restaurant, must be included in the cost of the foods
+when they are eaten. It represents the minimal cost of food in the home.
+
+"It appears from the table given below that the cost of 2,500 calories
+in the wholesale market varies from $.04 in the case of boiled rice to
+$.61 for shad. About half of the dishes can be obtained at wholesale at
+a price less than $.25 for 2,500 calories, or less than a cent per
+hundred calories, a cost which is the standard striven for in school
+lunches. The table is given on the next page.
+
+  ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES
+  CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
+   Apple tapioca pudding                                $.04
+   Rice, boiled (side order)                             .04
+   Bath buns                                             .06
+   Pie, apple                                            .07
+   Pie, rhubarb                                          .08
+   Apple, baked                                          .09
+   Pie, strawberry                                       .09
+   Cocoa                                                 .09
+   Crullers                                              .10
+  *Fish cakes with tomato sauce                          .13
+   Muffins, corn                                         .13
+  *Lamb croquette and mashed potatoes                    .14
+  *Beans, Boston baked                                   .15
+  *Beef, corned                                          .15
+   Pie, lemon                                            .15
+   Chicken wings on toast                                .16
+   Napoleon                                              .16
+  *Salad, potato                                         .16
+   Toast, buttered                                       .16
+   Cream roll                                            .17
+  *Beef, creamed, chipped, on toast                      .18
+   Cakes, butter                                         .19
+  *Roast, Vienna, and spaghetti and potatoes             .19
+   Pudding, tapioca, creamed                             .20
+   Sandwich, oyster                                      .20
+  *Veal cutlet, breaded and tomato sauce                 .20
+  *Beef, corned, hash browned in pan                     .21
+  *Liver and bacon                                       .21
+  *Roast, Vienna, with French fried potatoes             .21
+  *Stew, lamb                                            .21
+  *Beans, New York, baked                                .22
+   Cakes, buckwheat, with maple cane sirup               .22
+   Coffee, cup of (contained cream and sugar)            .22
+   Pudding, bread, with vanilla sauce                    .24
+  *Beef, corned, hashed, steamed                         .25
+   Oatmeal, fresh cooked, with cream                     .25
+  *Stew, beef                                            .25
+   Pie, oyster                                           .26
+   Potatoes, French fried, extra order                   .26
+  *Sandwich, ham                                         .26
+  *Beef, creamed, chipped                                .27
+  *Sandwich, corned beef                                 .27
+  *Beef, corned, hashed, steamed, with poached egg       .28
+  *Mackerel, broiled salt, with mashed potatoes          .28
+   Milk                                                  .29
+   Pudding, rice, cold                                   .29
+  *Rice, hot, with poached egg                           .29
+   Soup, bean, with croutons                             .29
+  *Sandwich, minced chicken                              .30
+   Cornstarch, chocolate, with cream                     .31
+   Ice cream, strawberry                                 .31
+  *Omelet, ham                                           .32
+   Sandwich, cream cheese walnut                         .32
+  *Omelet, plain                                         .33
+   Cornstarch, vanilla, with cream                       .34
+  *Omelet, onion                                         .34
+  *Oyster fry, small                                     .34
+  *Eggs, fried (2)                                       .35
+  *Sandwich, fried egg                                   .35
+   Sausage, country                                      .35
+  *Chicken croquette and French fried potatoes           .36
+  *Eggs, creamed, on toast                               .36
+  *Omelet, parsley                                       .37
+  *Omelet, Spanish, with French fried potatoes           .37
+  *Sandwich, tomato                                      .39
+  *Eggs, scrambled (2)                                   .40
+  *Lamb chops (2)                                        .40
+   Sandwich, club                                        .40
+  *Salad, tuna fish                                      .41
+   Custard                                               .43
+  *Sandwich, chicken, sliced                             .43
+  *Steak, tenderloin                                     .43
+  *Ham, fried                                            .44
+  *Sandwich, roast beef, hot                             .44
+   Strawberries with cream                               .44
+   Toast, milk                                           .45
+  *Eggs, boiled (2)                                      .47
+  *Omelet, chicken                                       .47
+  *Sandwich, minced chicken with lettuce                 .49
+  *Eggs, poached on toast (2)                            .59
+  *Shad, baked, and dressing                             .61
+
+[*] These orders contained bread and butter, which are figured in the
+food values. Of the orders containing bread the fractional part of the
+nutritional energy of the order from this source averaged 43.7 per cent.
+of the total.
+
+"Contemplation of these results may be made after the housekeeper has
+carefully gone through the monthly hills for food, divided the cost of
+the total food by the number of days in the month and then divided this
+figure by the number of people in the family, counting children between
+five and fifteen years of age at two-thirds of an adult.
+
+"It would be interesting to know whether the cost of food for the adult
+as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever
+the higher values are reached it is certain that extravagant profits are
+paid to middlemen or great waste exists in the kitchen.
+
+"The theme might still further be elaborated, but the essential data for
+those interested in food economics can be obtained from the table
+itself. Wholesale prices are used for the reason that retail prices are
+subject to great variation. The fluctuation of retail prices does not
+make it feasible to give their equivalents for the wholesale list, but
+the relationship can be judged by noting the equivalents for the
+extremes. In this table, for example, the retail price of 2500 calories
+of rice would be about 13 cents as against 4 cents wholesale, and for
+shad about $1.50, retail as against 61 cents wholesale."
+
+CALORIES OF FOOD CONSUMED DAILY[F]
+
+[F] _Skandinavisches Archiv für Physiologie_ XXXI. Band. 1., 2 u. 3.
+Heft, Leipzig, Verlag Von Veit & Comp., 1914.
+
+The following table is derived from data produced by Becker and
+Hamalainen of the University of Helsingfors, Finland, from actual
+experiment with individuals alternately resting and working at their
+respective trades while in the "respiration calorimeter."
+
+  --------------+----+---------+-----+-----------------+--------+---------
+                |    |         |     |      During     | During | Total
+                |    |         |     |       Rest      |  Work  | Calories
+                |    |         |     +-----------------+--------+ per Day
+  Occupation    | Age| Height  | Wgt.|Calories|Calories|Calories| (8 Hrs.
+                |    | Ft.-Ins.| Lbs.|per Hour|per Hour|per Hour| Work.
+                |    |         |     |        |per Lb. |        | 16 Hrs.
+                |    |         |     |        |of Body |        | Rest)
+                |    |         |     |        |Weight  |        |
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 MEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Shoemaker     | 56 | 5-0     | 145 |   73   |  .50   |  172   | 2544
+  Shoemaker     | 30 | 5-8     | 143 |   87   |  .60   |  171   | 2760
+  Tailor        | 39 | 5-5     | 141 |   72   |  .50   |  124   | 2144
+  Tailor        | 46 | 5-10½   | 161 |  102   |  .63   |  135   | 2712
+  Bookbinder    | 19 | 6-0     | 150 |   87   |  .58   |  164   | 2704
+  Bookbinder    | 23 | 5-4½    | 143 |   85   |  .59   |  163   | 2664
+  Metalworker   | 34 | 5-4     | 139 |   81   |  .58   |  216   | 3024
+  Metalworker   | 27 | 5-5     | 130 |   99   |  .76   |  219   | 3336
+  Painter       | 25 | 5-11    | 154 |  104   |  .67   |  231   | 3512
+  Painter       | 27 | 5-8     | 147 |  111   |  .79   |  230   | 3616
+  Joiner        | 42 | 5-7     | 154 |   81   |  .50   |  204   | 2928
+  Joiner        | 24 | 5-5½    | 141 |   85   |  .60   |  244   | 3312
+  Stone-worker  | 27 | 5-11    | 156 |   90   |  .57   |  408   | 4704
+  Stone-worker  | 22 | 5-8     | 141 |   85   |  .60   |  366   | 4288
+  Sawyer        | 42 | 5-5     | 167 |   86   |  .50   |  501   | 5384
+  Sawyer        | 43 | 5-5     | 143 |   84   |  .59   |  451   | 4952
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 WOMEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Hand-sewer    | 53 | 5-3     | 139 |   75   |  .54   |   83   | 1864
+  Hand-sewer    | 35 | 5-6     | 143 |   64   |  .45   |   88   | 1728
+  Machine-sewer | 53 | 5-3     | 139 |   75   |  .54   |  103   | 2024
+  Machine-sewer | 19 | 5-3     | 110 |   64   |  .58   |  119   | 1976
+  Wash-woman    | 43 | 5-3     | 125 |   75   |  .60   |  285   | 3480
+  Wash-woman    | 19 | 5-3     | 110 |   64   |  .58   |  186   | 2512
+  Waitress      | 43 | 5-3     | 125 |   75   |  .60   |  228   | 3024
+  Waitress      | 19 | 5-3     | 110 |   64   |  .58   |  143   | 2168
+  Bookbinder    | 22 | 5-4     | 105 |   70   |  .65   |   98   | 1904
+  Bookbinder    | 22 | 5-3     | 112 |   61   |  .54   |  127   | 1992
+  --------------+----+---------+-----+--------+--------+--------+---------
+
+For example, for sawyers (an active occupation), the heat production and
+consequent requirement in calories worked out as follows:
+
+  During rest 84 calories × 16 h.    1344
+  During work 451 calories × 8 h.    3608
+                                     ----
+           Total calories            4952
+
+The tailor (sedentary occupation) showed the following heat production
+and calorific requirement:
+
+   72 calories × 16 h.               1152
+  124 calories ×  8 h.                992
+                                     ----
+           Total calories            2144
+
+These figures show the wide variation in food requirements according to
+age, weight and occupation.
+
+[Sidenote: Basal Metabolism]
+
+Francis G. Benedict and his co-workers at the Nutrition Laboratory of
+the Carnegie Institution of Washington, and Prof. Graham Lusk of Cornell
+University, have also made a large number of experiments to ascertain
+what is termed the basal metabolism or heat production of the body at
+perfect rest, and also that under varying degrees of activity. The
+results are closely in agreement with the above.
+
+Benedict has lately produced evidence to show that the basal metabolism,
+or heat production, at rest is not governed entirely by such factors as
+body weight and body surface, but by the amount and activity of the
+active protoplasmic cells of the body--the cells that compose the organs
+and muscles and blood. The condition of these cells when the
+measurements are taken (which may be influenced by age, sleep, previous
+muscular exercise and diet) materially affects the amount of heat
+production and the requirements in energy food. Such experiments show
+why a man must literally burn up his own body, if he takes in no fuel in
+the form of food. Benedict's views also account for the higher energy
+requirement of men as compared to women, who, as a rule, have more fat
+and less muscular tissue than men.
+
+[Sidenote: Diet and Endurance]
+
+We have quoted Rubner (_vide_ page 38) as condemning the very old
+popular idea that meat is very "strengthening." Actual experiments on
+this point have shown exactly the opposite to be the case. Meat eating
+and a high-protein diet instead of increasing one's endurance, have been
+shown, like alcohol, to actually reduce it.
+
+An experiment was made by one of the authors to determine this question.
+The experiment consisted of endurance tests made on 49 persons
+representing the two types of dietetic habits. The persons experimented
+upon constituted three classes: first, athletes accustomed to
+high-protein and full-flesh dietary; second, athletes accustomed to a
+low-protein and non-flesh dietary; third, sedentary persons accustomed
+to a low-protein and non-flesh dietary. The subjects consisted of Yale
+students and instructors, a Connecticut physician, and several other
+physicians and nurses. All of the low-protein and non-flesh subjects
+except one had abstained from flesh foods for periods of 4 to 20 years,
+and 5 of them had never eaten such foods.
+
+The experiments furnished a severe test of the claims of the
+flesh-abstainers. Two comparisons were planned, one between flesh-eating
+athletes and flesh-abstaining athletes, and the other between
+flesh-eating athletes and flesh-abstaining sedentary workers. The
+results would indicate that the users of low-protein and the non-flesh
+dietaries have far greater endurance than those who are accustomed to
+the ordinary American diet.
+
+In the absence of any exact mechanical method of measuring endurance,
+simple endurance tests were employed, such as holding the arms
+horizontally as long as possible and deep knee bending. The tests were
+made before witnesses.
+
+The comparison for arm holding shows a great superiority on the side of
+the flesh-abstainers. Only 2 of the 15 flesh-eaters succeeded in holding
+their arms out over a quarter of an hour, whereas 22 of the 32
+abstainers surpassed that limit. None of the flesh-eaters reached half
+an hour, but 15 of the 32 abstainers exceeded that limit. Of these 9
+exceeded an hour, 4 exceeded 2 hours and 1 exceeded 3 hours.
+
+In respect to deep knee bending, if we take the number 325 for
+reference, we find that, of the 9 flesh-eaters only 3 surpassed this
+figure, while of the 21 abstainers, 17 surpassed it. Only 1 of the 9
+flesh-eaters reached 1,000 as against 6 of the 21 abstainers. None of
+the former surpassed 2,000 as against 2 of the latter.
+
+Similar results have been found in other investigations. It is probable
+that the inferiority of meat-eaters in staying power is due primarily to
+high protein, not to meat _per se_.
+
+In 1906, nine Yale students under the direction of one of the authors
+experimented with Mr. Horace Fletcher's method of thorough mastication
+and instinctive eating. The experiment began with an endurance test on
+January 14, and consisted mainly of two parts, each of which lasted
+about ten weeks.
+
+The object of the first half of the experiment was to test the claims
+which have been made as to the effects upon endurance of thorough
+mastication combined with implicit obedience to appetite. Our conclusion
+in brief is that these claims, so far as they relate to endurance, are
+justified.
+
+The method may be briefly expressed in two rules.
+
+1. _Mastication._--Thorough mastication of all food up to the point of
+involuntary swallowing, with the attention directed, however, not on the
+mechanical act of chewing, but on the tasting and enjoyment of the food;
+liquid foods to be sipped and tasted, not drunk down like water. There
+should be no artificial holding of food in the mouth beyond the time of
+natural swallowing, even if, as is to be expected at the start, that
+swallowing is premature. It is not intended to "count the chews," or to
+hold the food forcibly in the front of the mouth, or to allow the tongue
+muscles to become fatigued by any unnatural effort or position, or in
+any other way to make eating a bore. On the contrary, every such effort
+distracts one from the natural enjoyment of food. Pavlov has shown that
+without such attention and enjoyment of the taste of food, the secretion
+of gastric juice is lessened. The point of involuntary swallowing is
+thus a variable point, gradually coming later and later as the practise
+of thorough mastication proceeds, until the result is reached that the
+food remains in the mouth without effort and becomes practically
+tasteless. Thus the food, so to speak, swallows itself, and the person
+eats without thought either of swallowing or of not swallowing it;
+swallowing is put into the same category of physiological functions as
+breathing, which ordinarily is involuntary.
+
+2. _Following instinct._--Never to eat when not hungry, even if a meal
+(or more than one, for that matter) is skipped. And when a meal is
+taken, not to be guided by the quantity of food offered, or by past
+habit, or by any theories as to the amount of food needed. The natural
+taste or appetite is alone consulted, and the subject selects, from the
+food available, only those kinds and amounts which are actually craved
+by the appetite. After practise, the appetite gradually becomes more
+definite and discriminating in its indications.
+
+During the second half of the experiment the two rules above mentioned
+were continued in force, but a third rule was added, namely, when the
+appetite was in doubt, to give the benefit of that doubt to low-protein
+and non-flesh foods. In other words, the influence of suggestion was
+invoked to hasten the change which had been inaugurated by arousing the
+natural appetite. Suggestion was introduced merely because the
+experiment was limited in time. In no case was it allowed to override
+the dictates of appetite.
+
+Careful records of the amount of food taken and the constituents in (1)
+protein, (2) fats and (3) starches and sugars, were kept for each man
+for each day. In order to avoid weighing the food at the table and the
+annoyance which such a procedure involves, the food was all weighed in
+the kitchen and served in definite portions of known food value. From
+the records thus supplied, it was easy, by means of a "mechanical diet
+indicator" devised for the purpose, to find the proportions of food
+elements. The first result of the experiment was a reduction in the
+amount of protein consumed.
+
+During the first four weeks, the men consumed an average of from 2,760
+to 3,030 calories per day, of which 120 to 240 were in the flesh foods,
+such as meats, poultry, fish and shell-fish, and that 2.4 to 2.7
+calories of protein were ingested for each pound of body-weight.
+Translating Professor Chittenden's figures for the physiological
+requirement of ingested protein, we find it to be from 1.3 to 1.7
+calories per pound of body-weight. Thus the men were at this time
+consuming nearly double the Chittenden allowance. During the last four
+weeks of the experiment all these magnitudes were lower. The per capita
+calories ranged from 2,220 to 2,620, of which only 40 were in flesh
+foods, and the protein had fallen to 1.4 to 1.9 calories per pound of
+body-weight, which corresponds closely to the Chittenden standard.
+
+Gymnasium tests were made at the beginning, middle and end of the
+experiment. These tests were of two kinds--tests of strength and tests
+of endurance.
+
+During the first period there was a slight increase in strength (from an
+average "total" strength of 1,076 to 1,118), and during the second
+period a slight fall to 995, which is about 12 per cent. from the
+mid-year's 1,118, and about 8 per cent. from the original 1,076. Thus
+the strength of the men remained nearly stationary throughout the
+experiment.
+
+It is fortunate that the strength of the men remained so nearly
+stationary; for it demonstrates the more clearly that the increase in
+endurance which will be shown below was an increase in endurance
+_per se_, and not in any degree due to an increase in strength. Strength
+and endurance are entirely distinct and should be separately measured.
+The strength of a muscle is measured by the utmost force which it can
+exert _once_; its endurance by the number of times it can repeat a given
+exertion _well within its strength_.
+
+After much consideration and consultation it was decided not to place
+reliance on the ordinary ergographs as a means of measuring endurance.
+Instead, seven simple gymnastic tests of physical endurance were
+employed, and one of mental endurance. The seven physical tests were:
+
+(1) Rising on the toes as many times as possible.
+
+(2) Deep knee bending, or squatting as far as possible and rising to the
+standing posture, repeating as often as possible.
+
+(3) While lying on the back, raising the legs from the floor to a
+vertical position and lowering them again, repeating to the point of
+physical exhaustion.
+
+(4) Raising a 5-lb. dumb-bell (with the triceps) in each hand from the
+shoulder up to the highest point above the head, repeating to the point
+of physical exhaustion.
+
+(5) Holding the arms from the sides horizontally for as long a time as
+possible.
+
+(6) Raising a dumb-bell (with the biceps) in one hand from a position in
+which the arm hangs down, up to the shoulder and lowering it again,
+repeating the motion to the point of physical exhaustion. This test was
+taken with four successive dumb-bells of decreasing weight, viz., 50,
+25, 10 and 5 lbs. respectively.
+
+(7) Running on the gymnasium track at a speed to suit the subject, to as
+great a distance as possible.
+
+The mental test consisted of adding specified columns of figures as
+rapidly as possible, the object being to find out whether the rapidity
+of performing such work tended to improve during the experiment.
+
+  PERCENTAGE OF IMPROVEMENT IN ENDURANCE (EXACT OR UNDERSTATED) OF EIGHT
+  MEN.
+
+  AVERAGE.
+              B   Lq.  Lw.   M   P    R    T     W
+  Jan.-Mar.  33+  36    50  --  26   18+  66+   33
+  Jan.-June  84+  84+  181  29  56+  89+  80+  107+
+
+The figures of this table show an undoubted increase in endurance, both
+for the first half and more especially for the whole period of the
+experiment.
+
+Three methods of estimating the increase of endurance between January
+and June were used. These may be put together in the following table:
+
+  PERCENTAGE OF INCREASE OF ENDURANCE, JANUARY TO JUNE, BY THREE METHODS.
+
+  AVERAGE SIX TESTS.
+   B    E   Lq.   Lw.    M     P     R    T    W
+  85   13   194    95   212   56+   73   66   109
+
+  OMITTING DOUBTFUL CASES "+"
+  84+  ...   84+  181    29+  56+   89+  80+  107+
+
+  "PURE" ENDURANCE OF BICEPS.
+  ...  ...   62   ...    50   ...  170  200   100+
+
+The first line of this table tells us the average of the recorded
+improvement in endurance shown for each man. The average of these
+averages is 101 per cent. for the entire club, and is probably within
+the truth; for most of the individual figures which go to make up this
+result are understatements, not overstatements.
+
+The second line shows the average improvement in tests in which there is
+no doubt that the figure is at least not too high, though it may be too
+low. The average of these is 89 per cent., and is therefore certainly
+too low an estimate of the average improvement for the eight men who
+improved at all.
+
+The third line shows the increase of _pure_ endurance (that is,
+endurance considered apart from strength) for the five men for whom the
+figures were available. The average of these is 116 per cent.
+
+We are quite safe in saying, therefore, that the average improvement of
+the eight men who improved was 90 per cent.
+
+The phenomena observed during the experiment may be summarized as a
+slight reduction of total food consumed, a large reduction of the
+protein element, especially of flesh foods, a lessened excretion of
+nitrogen, a reduction in the odor, putrefaction, fermentation and
+quantity of the feces, a slight loss of weight, a slight loss of
+strength, an enormous increase of physical endurance, a slight increase
+in mental quickness. These phenomena varied somewhat with different
+individuals, the variations corresponding in general to the varying
+degree in which the men adhered to the rules of the experiment.
+
+That we are correct in ascribing the results, especially in endurance,
+to dietetic causes alone, cannot reasonably be doubted when it is
+considered that no other factors of known significance were allowed to
+aid in this result.
+
+While the results of the present experiment lean toward "vegetarianism,"
+they are only incidentally related to its propaganda. Meat was by no
+means excluded; on the contrary, the subjects were urged to eat it if
+their appetite distinctly preferred it to other foods.
+
+The sudden and complete exclusion of meat is not always desirable,
+unless more skill and knowledge in food matters are employed than most
+persons possess. On the contrary, disaster has repeatedly overtaken many
+who have made this attempt. Pavlov has shown that meat is one of the
+most and perhaps the most "peptogenic" of foods. Whether the stimulus it
+gives to the stomach is natural, or in the nature of an improper goad or
+whip, certain it is that some stomachs which are accustomed to this
+daily whip have failed, for a time at least, to act when it was
+withdrawn.
+
+Nor is it necessary that meat should be permanently abjured, even when
+it ceases to become a daily necessity. The safer course, at least, is to
+indulge the craving whenever one is "meat hungry," even if, as in many
+cases, this be not oftener than once in several months. The rule of
+selection employed in the experiment was merely to _give the benefit of
+the doubt_ to the non-flesh food; but even a _slight_ preference for
+flesh foods was to be followed.
+
+
+_REFERENCES_
+
+Adami, J. G.: _Autointoxication and Sub-Infection_, British Medical
+    Journal, January 24, 1914, p. 177; Jour. A. M. A., XII, No. 9,
+    p. 701.
+
+Benedict, F. G., and Carpenter, Thorne M.: _The Metabolism and Energy
+    Transformation of Healthy Man During Rest_, Carnegie Institution of
+    Washington, D. C., 1910.
+
+Benedict, F. G.: _The Nutritive Requirements of the Body_, Amer. Jour.
+    of Physiology, 1906, XVI, pp. 409-437.
+
+Benedict, F. G.: _The Factors Affecting Normal Basal Metabolism_, Proc.
+    Nat. Acad. Sc., 1915, I, p. 105.
+
+Benedict, F. G., and Smith, H. M.: _The Influences of Athletic Training
+    upon Basal Metabolism_, Proc. Nat. Acad. Sc., 1915, I, p. 102.
+
+Benedict, F. G., and Emmes, L. E.: _A Comparison of the Basal Metabolism
+    of Normal Men and Women_, Proc. Nat. Acad. Sc., 1915, I, p. 104.
+
+Benedict, F. G., and Cathcart, Edward P.: _Muscular Work_, Carnegie
+    Institution of Washington, D. C., 1913.
+
+Bryce, Alexander: _Modern Theories of Diet_, New York, Longmans, Green &
+    Company, 1912; London, Edward Arnold, 1912.
+
+Cannon, Walter B.: _Bodily Changes in Pain, Hunger, Fear and Rage_, D.
+    Appleton & Company, New York and London, 1915.
+
+Chittenden, Russell H.: _Physiological Economy in Nutrition_, Frederick
+    A. Stokes & Company, New York, 1904.
+
+Chittenden, Russell H.: _The Nutrition of Man_, Frederick A. Stokes &
+    Company, New York, 1907.
+
+Editorial: _Newer Aspects of Metabolism_, Jour. A. M. A., 1915, LXIV,
+    p. 1327.
+
+Fisher, Irving: _A Graphic Method in Practical Dietetics_, Jour.
+    A. M. A., 1907, XLVIII, pp. 1316-1324.
+
+Fisher, Irving: _The Effect of Diet on Endurance_, Transactions of the
+    Connecticut Academy of Arts and Sciences, 1907, XIII, pp. 1-46.
+
+Fisk, Eugene Lyman: _A Sensible Diet for the Average Man and Woman_, New
+    York Medical Journal, July 4, 1914.
+
+Gephart, F. C., and Lusk, Graham: _Analysis and Cost of Ready-to-Serve
+    Foods_, Press of the American Medical Association, Chicago, 1915.
+
+Gouraud, F. X.: _What Shall I Eat?_ Rebman Company, New York, 1911.
+
+Hall, Winfield S.: _Nutrition and Dietetics_, D. Appleton & Company, New
+    York and London, 1910.
+
+Higgins, Robert: _Is Man Poltophagic or Psomophagic?_ The Lancet,
+    London, 1905, I, pp. 1334-1337.
+
+Hindhede, M.: _What to Eat and Why_, Ewart, Seymour & Company, Ltd.,
+    London, 1914.
+
+Hutchison, Robert: _Food and the Principles of Dietetics_, William Wood
+    & Company, New York, 1911, third edition.
+
+Kinne, Helen, and Cooley, Anna M.: _Foods and Household Management_, The
+    Macmillan Company, New York, 1914.
+
+Lusk, Graham: _The Elements of the Science of Nutrition_, W. B. Saunders
+    & Company, Philadelphia and London, 1909, second edition.
+
+Mendel, Lafayette B.: _The Relation of Foodstuffs to Alimentary
+    Functions_, Amer. Jour. of Med. Sciences, 1909, CXXXVIII,
+    pp. 522-526.
+
+Pavlov, I. P.: _The Work of the Digestive Glands_, Charles Griffin &
+    Company, Ltd., London, 1910, second English edition, translated by
+    W. H. Thompson.
+
+Rose, Mary Swartz: _A Laboratory Hand-Book for Dietetics_,
+    Macmillan & Company, New York and London, 1914.
+
+Sherman, H. C.: _Chemistry of Food and Nutrition_, The Macmillan
+    Company, New York, 1913.
+
+Sherman, H. C.: _Food Products_, The Macmillan Company, New York, 1914.
+
+Stiles, Percy Goldthwaite: _Nutritional Physiology_, N. B. Saunders
+    Company, Philadelphia and London, 1912.
+
+Tigerstedt, Robert: _A Text-Book of Human Physiology_, D. Appleton &
+    Company, New York and London, 1906, third German edition, translated
+    by John N. Murlin.
+
+Taylor, Alonzo Englebert: _Digestion and Metabolism_, Lea & Febiger,
+    Philadelphia and New York, 1912.
+
+Von Noorden, Carl: _Metabolism and Practical Medicine_, William
+    Heinemann, London, 1907.
+
+
+
+
+SECTION II
+
+NOTES ON OVERWEIGHT AND UNDERWEIGHT
+
+
+How many people after age 35 have a conformation of body that is in
+accord with proper ideals of health and symmetry? The average
+individual, as age progresses, gains weight until he reaches old age,
+when the weight usually decreases.
+
+This movement of weight is so universal that it has been accepted as
+normal, or physiological, whereas it is not normal, and is the result of
+disease-producing and life-shortening influences.
+
+The standards for weight at the various ages and heights have been
+established by life insurance experience, but these standards, which
+show an increase in weight as age advances, by no means reflect the
+standards of health and efficiency. They merely indicate the average
+condition of people accepted for life insurance, whose death rate--while
+covered by life insurance premiums--is yet far above that obtaining
+among people of the best physical type, who live a thoroughly hygienic
+life.
+
+  MEN--OVER AVERAGE WEIGHTS
+  Experience of 43 American Companies--1885-1908.[G]
+  Number of Policyholders 186,579
+  -------+---------------+---------------+---------------+---------------
+   Ages  |   Overweight  |  Overweight   |  Overweight   |  Overweight
+    at   |  5 to 10 lbs. | 15 to 20 lbs. | 25 to 45 lbs. | 50 to 80 lbs.
+   Entry |               |               |               |
+  -------+---------------+---------------+---------------+---------------
+         | Death | Death | Death | Death | Death | Death | Death | Death
+         | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate
+         | Below | Above | Below | Above | Below | Above | Below | Above
+         |Std.[H]| Std.  | Std.  | Std.  | Std.  | Std.  | Std.  | Std.
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+   20-24 |   4%  |  ...  |   4%  |  ...  |  ...  |   1%  |  ...  |   3%
+   25-29 |   7   |  ...  |  10   |  ...  |  ...  |  12   |  ...  |  17
+   30-34 |   1   |  ...  |  14   |  ...  |  ...  |  19   |  ...  |  34
+   35-39 |   0   |  ...  |  ...  |   1%  |  ...  |  31   |  ...  |  55
+   40-44 |   6   |  ...  |  ...  |  10   |  ...  |  40   |  ...  |  75
+   45-49 |  ...  |   3%  |  ...  |   9   |  ...  |  31   |  ...  |  51
+   50-56 |  ...  |   2   |  ...  |  21   |  ...  |  24   |  ...  |  49
+   57-62 |  ...  |   2   |  ...  |  25   |  ...  |  12   |  ...  |  38
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+
+The heaviest mortality (75 per cent. above the standard), is found among
+those aged 40 to 44 who are 50 to 80 pounds overweight.
+
+[G] _Medico-Actuarial Mortality Investigation_, Volume II, page 13,
+compiled and published by The Association of Life Insurance Medical
+Directors and The Actuarial Society of America.
+
+[H] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+It seems reasonable to deduce from these figures that the usual gain in
+weight with advancing years is not an advantage but a handicap. We
+should endeavor to keep our weight at approximately the average weight
+for age 30, the period of full maturity, as experience shows that those
+so proportioned exhibit the most favorable mortality. This weight, for
+the various heights, is shown in the following table:
+
+  AGE 30--MEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||   Height.  |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   5         |   126    ||  5     7  |    148   ||   6     1  |    178
+   5     1   |   128    ||  5     8  |    152   ||   6     2  |    184
+   5     2   |   130    ||  5     9  |    156   ||   6     3  |    190
+   5     3   |   133    ||  5    10  |    161   ||   6     4  |    196
+   5     4   |   136    ||  5    11  |    166   ||   6     5  |    201
+   5     5   |   140    ||  6        |    172   || .......... | .........
+   5     6   |   144    ||  .......  |  ......  || .......... | .........
+  ------------------------------------------------------------------------
+
+  AGE 30--WOMEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||  Height.   |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   4     8   |   112    ||  5     2  |    124   ||   5     8  |    146
+   4     9   |   114    ||  5     4  |    127   ||   5     9  |    150
+   4    10   |   116    ||  5     4  |    131   ||   5    10  |    154
+   4    11   |   118    ||  5     5  |    134   ||   5    11  |    157
+   5         |   120    ||  5     6  |    138   ||   6        |    161
+   5     1   |   122    ||  5     7  |    142   || .......... | .........
+  ------------------------------------------------------------------------
+
+In fat people, the number of working cells is relatively less in
+proportion to the weight than in thin people, as fat cells do not work.
+Also, there is less body surface exposed in proportion to the body
+weight, and consequently less heat loss. Likewise, fat people are less
+active, and their little cell-engines do not call for so much fuel; but
+in most cases the fuel is furnished right along in the ordinary diet,
+and what is not burned up is stored up.
+
+[Sidenote: Diet for Overweight]
+
+For extreme overweight, diet should be prescribed accurately by the
+physician to suit the needs of each individual case. Certain general
+principles may be stated, however, as applicable to the average case.
+
+Meals should be light and frequent, rather than hearty and infrequent. A
+little fruit may be taken on rising and a glass of hot water.
+
+A light breakfast is advisable; one or two poached eggs, no sugar, bread
+and butter in small quantity.
+
+For dinner, choice may be made of chicken, game, lean meat, fish not
+cooked in fat, in moderate portions, and of such vegetables as celery,
+spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
+cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
+Tapioca or similar pudding may be used for desserts, and melon, and
+other cooked unsweetened fruits.
+
+A glass of hot water on retiring is advisable.
+
+It is surprising what an enormous fuel value certain foods have which
+are eaten very carelessly, and what a very low fuel value others have
+which are quite satisfying to hunger. For example: One would have to eat
+$9.00 worth of lettuce and tomato salad to furnish 2,500 calories, the
+amount of fuel for the day's requirements (Lusk), while about 30 cents'
+worth of butter, or 10 cents' worth of sugar would furnish the same
+amount of energy. No one would think of feeding exclusively on any one
+of these foods, but it is easy to see how the elimination of butter and
+sugar and the introduction of such foods as lettuce, tomatoes, celery,
+carrots, spinach and fruits, all of which have a low fuel value, would
+enormously reduce the available energy and therefore the fat-forming
+elements in the diet, yet fill the stomach and satisfy the
+hunger-craving. Hunger is largely dependent upon the contractions of the
+empty stomach and not upon a general bodily craving for food.
+
+[Sidenote: Fat Forming Foods That Should, as a Rule, be Avoided by
+Overweights]
+
+Foods to avoid, in cases of overweight, are sugar, fats, milk as a
+beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
+goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
+water at meals. Alcohol, which is not a food, although often so called,
+should be avoided, as it is a fuel. It is good to burn in a stove, but
+not in the human body.
+
+[Sidenote: Exercise for Overweight]
+
+Walking, swimming, golf, billiards, hill-climbing, are all beneficial
+forms of exercise for the middle-aged and elderly, who are chiefly
+affected by overweight.
+
+Irksome and monotonous forms of exercise, while difficult to follow
+regularly, are usually of more benefit, as they are less likely to
+create an appetite. Simple exercises, if repeated from twenty to forty
+times, night and morning, will accomplish much. No apparatus is
+required, and any movements that bring into play the entire muscular
+system, and especially the muscles of the trunk, with deep breathing,
+are sufficient. (See "Setting-up" exercises described in the "Notes on
+Posture," page 221.) The main reliance should be upon dietetic
+regulation rather than upon exercise. A very moderate increase of
+exercise and a persistent adherence to a proper diet will work wonders
+in weight reduction.
+
+[Sidenote: Avoidance of Sudden Reduction]
+
+It is unwise to attempt a sudden reduction in weight. Profound nervous
+depression may be caused by too rapid reduction in people of nervous
+temperament, especially if they have long been overweight. By gradually
+modifying the diet and moderately increasing the exercise, the results
+can be obtained with mathematical precision and without undue hardship.
+It may be necessary to forego certain pet dietetic indulgences, but such
+indulgences, are, after all, a mere matter of habit and a liking for new
+forms of food can usually be acquired. One can not have the cake and
+penny too. One can not safely reduce one's weight by any mysterious
+method that will leave one at liberty to continue the indulgences,
+whether of sloth or of appetite, that are responsible for its
+accumulation.
+
+[Sidenote: Summary]
+
+The reduction of weight is really a very simple matter. No mysterious or
+elaborate "systems" or drugs are needed.
+
+If a reduction in the amount of energy food and an increase in the
+amount of exercise is made, no power on earth can prevent a reduction in
+weight.
+
+Even a sedentary worker uses up about 2,500 calories a day. By reducing
+the food to 1,200 calories (this can be done without decreasing its
+bulk) and increasing the exercise to the point of burning up
+3,000 calories, the tissues are drawn upon for the difference, and a
+reduction in weight must be experienced just as surely as a reduction
+in a bank account is made by drawing checks on it.
+
+  MEN--UNDER AVERAGE WEIGHT
+
+  Experience of 43 American Companies
+  Duration of Experience, 1885-1908
+  Number of Policyholders, 530,108[I]
+
+  --------+-------------------------------------------------------------
+          |    Underweight,   ||    Underweight,   ||    Underweight,
+          |    5 to 10 lbs.   ||   15 to 20 lbs.   ||   25 to 45 lbs.
+    Ages  |-------------------||---------+---------||---------+---------
+     at   |  Death  |  Death  ||  Death  |  Death  ||  Death  |  Death
+   Entry. |  Rate   |  Rate   ||  Rate   |  Rate   ||  Rate   |  Rate
+          |  Below  |  Above  ||  Below  |  Above  ||  Below  |  Above
+          |  Std.[J]|  Std.   ||  Std.   |  Std.   ||  Std.   |  Std.
+  --------+---------+---------||---------+---------||---------+---------
+   20-24  |   ...   |    7%   ||   ...   |   15%   ||   ...   |   34%
+   25-29  |    1%   |   ...   ||   ...   |    8    ||   ...   |   16
+   30-34  |   ...   |    4    ||   ...   |    0    ||   ...   |    8
+   35-39  |    9    |   ...   ||   ...   |    3    ||   ...   |    2
+   40-44  |   15    |   ...   ||   13%   |   ...   ||    3%   |   ...
+   45-49  |    3    |   ...   ||    1    |   ...   ||   11    |   ...
+   50-56  |   10    |   ...   ||    8    |   ...   ||    9    |   ...
+   57-62  |    7    |   ...   ||   18    |   ...   ||   19    |   ...
+  --------+---------+--------------------+--------------------+---------
+
+[I] Medico-Actuarial Mortality Investigation, Volume 11, page 10.
+
+[J] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+The most favorable mortality (19 per cent. below the average) is found
+among those aged 57 to 62 who are extremely light in weight, compared
+with the average weight for those ages. The next lowest mortality in any
+other age group (15 per cent. below the average) is among those aged 40
+to 44 who are 5 to 10 pounds under the average weight.
+
+[Sidenote: Diet for Underweight]
+
+Thin people lose heat more readily than stout people, as they have a
+larger percentage of active tissue and expose more skin surface in
+proportion to the body weight. They require, therefore, an abundant
+supply of energy food, or fuel foods, fats, starch and sugar. Butter
+and olive oil are better than other fats and less likely to disturb the
+digestion. Sugar is a valuable fuel food, but should not be taken in
+concentrated form into an empty stomach. Sweets are best taken at the
+end of a meal, but in such cases the teeth should be well cleansed.
+Fruit at the end of a meal tends to prevent any injury to the teeth from
+sugar and starches.
+
+Potatoes, cereals, bread and all starchy vegetables are fattening, but
+should be well chewed and tasted before swallowing. Thin, anemic people
+derive much benefit from egg lemonade or egg-nogs (without alcohol) made
+from the yolks, which contain fat, iron and other valuable elements.
+
+[Sidenote: Exercise for Underweight]
+
+Overfatigue and exhausting physical exertion should be avoided.
+
+Moderate systematic exercises, with deep breathing, and sleeping out of
+doors, or approaching as near to it as one can, are advisable. At middle
+life and after, underweight, unless extreme or accompanied by evidence
+of impaired health, should not give any concern. Other things being
+equal, the old motto "A lean horse for a long race," holds good.
+
+
+
+
+SECTION III
+
+NOTES ON POSTURE
+
+
+[Sidenote: Corrective Exercises for Faulty Posture]
+
+Among simple exercises recommended for strengthening the abdominal
+muscles and restoring the organs to normal position are the following:
+
+Lie flat on the back and rise to a sitting posture; squat until the
+thighs rest upon the calves of the legs. Lie flat on the back, head
+downward on an inclined plane (an ironing board, uptilted, will do) and
+make a bridge at intervals by arching the abdomen and resting on
+shoulders and heels.
+
+From the fundamental standing posture described in this section, a
+number of exercises can be developed.
+
+1. _Yard-arm._--While deeply inhaling (through the nose) slowly raise
+the arms to horizontal position, straight out from the sides; let the
+arms fall slowly to the sides while exhaling. The chest should be well
+arched forward, hips drawn backward and arms hung back of thighs while
+performing this exercise.
+
+These movements should be performed at the rate of about 10 per minute.
+
+3. _Tree-swaying._--While in the standing position, thrust the arms
+straight above the head, then sway from side to side, moving from the
+hips upward, the arms loosely waving like the branches of a tree.
+(Sargent.)
+
+4. _Leg-lifting._--Assume the standing position, but with hands resting
+on the hips. Raise the right thigh until at right angles with the body,
+leg at right angles with thigh, thrust the leg straightforward to a
+horizontal position, then sweep the leg back to standing posture. Repeat
+with the left leg. (Sargent.)
+
+5. _Signal Station._--Assume the standing posture with hands on hips.
+Thrust the right arm straight upward, while lifting the left leg outward
+and upward and rigidly extended. Lower the limbs and repeat on other
+side. (Sargent.)
+
+6. _Crawling Position._--Rest on hands and knees, thighs and arms at
+right angles to the body, spine straight. Reach forward with arm and
+follow with thigh and leg of same side; repeat on other side. Knee
+protectors can be worn during this exercise.
+
+[Sidenote: Corrective Exercises for Flat Foot]
+
+Draw two parallel chalk lines about three-fourths the length of one foot
+apart and practise walking on them until the habit of toeing straight is
+acquired.
+
+When standing, do not keep the heels together and toes out, as in the
+ordinary attitude prescribed by athletic manuals, and the military
+attitude of "attention." Correct posture is more like the military
+attitude "at rest"--namely, heels apart, toes straight forward, the
+sides of the feet forming two sides of a square. This attitude gives
+stability and poise and insures a proper distribution of the weight of
+the body upon the structures of the feet.
+
+This straightforward direction of the feet with heels apart is also
+noted in Spartan sculpture.
+
+Those who stand a great deal should avoid distorted positions, such as
+resting the weight on the sides of the feet, or on one foot with the
+body sagging to one side. The body weight should be kept evenly
+supported on both feet.
+
+[Sidenote: Consult Specialist]
+
+When the condition of flat foot is found, the advice of an Orthopedic
+surgeon (specialist on bone deformities, etc.) should be sought, as
+often a plaster cast of the foot is required in order that a proper
+brace be adjusted to assist in the cure. In some cases, operative
+treatment may be needed.
+
+The condition is one which should be treated by a physician or surgeon,
+and not by a shoemaker. The ordinary arch supports supplied by
+shoemakers do not cure flat foot. Shoes for such feet should be made to
+order, and have a straight internal edge.
+
+All such measures must be supplemented by proper exercises, and the
+correction of faulty position of the feet while walking.
+
+Unless "toeing out" is corrected by exercise and a proper shoe, an arch
+brace will do more harm than good.
+
+The disturbances of health due to weak feet are manifold, just as are
+those due to eye-strain. Pain in the feet, legs and back, often mistaken
+for rheumatism, and improperly treated with drugs and liniment, chronic
+general fatigue and nervous depression are often due to this rather
+common affection.
+
+[Sidenote: Detecting Weak Feet]
+
+To detect weak feet, note whether there is a tendency to toe out when
+walking, and a bending inward of the ankles when standing or walking,
+or a disposition to walk on the inner side of the feet, as shown by the
+uneven wearing of the shoe. This condition may be present with a high
+instep, and no evidence of flat foot. As flat foot develops the inward
+bend of the ankle is easily apparent. The inner hollow of the foot
+disappears and the entire sole rests flat upon the ground when the shoes
+are removed.
+
+The earlier in life this condition of weak feet is detected, the better
+for the individual. After middle life, a cure, especially in extremely
+heavy people, may be difficult or impossible, if the arches are
+completely broken down. Much relief, however, can be afforded by proper
+braces, fitted scientifically, by means of a plaster cast.
+
+In young people, a cure can almost invariably be effected, and after a
+time braces and supports are not needed.
+
+It is a very grave mistake to suppose that in such cases so-called arch
+supports will either cure flat foot or that people with weak feet are
+necessarily condemned to wear such supports throughout life.
+
+The cure is sometimes effected in a short time, but it may take a year
+or two, and with proper management it can usually be accomplished,
+unless there is some unusual complication.
+
+The prevention of flat foot consists largely in affording due exercise
+of the leg and foot muscles and tendons by plenty of walking and
+running, especially in childhood, and especially on rough ground. Flat
+pavements are, indirectly, one cause of flat foot.
+
+
+
+
+SECTION IV
+
+NOTES ON ALCOHOL
+
+
+The influence of alcohol on longevity can be most satisfactorily
+determined by the records of life insurance companies wherein the
+death-rates among those abstaining from alcohol have been computed as
+compared to those of the general class of insured lives. In considering
+such figures it is well to bear in mind that the general or
+non-abstaining class comprises only those who were accepted as standard
+healthy risks and so far as could be determined were moderate in their
+use of alcohol. Such experiences have been carefully compiled by the
+following companies:
+
+United Kingdom Temperance and General Provident Institution of
+London;[1][K] The Sceptre Life;[2] The Scottish Temperance Life of
+Glasgow;[3] The Abstainers and General Life of London;[4] The
+Manufacturers' Life of Canada;[5] Security Mutual Life of Binghamton,
+N. Y.[6]
+
+[K] The notes ("[1]" etc.) refer to the publications listed at the close
+of the section.
+
+[Sidenote: Comparative Mortality Among Abstainers and Non-Abstainers]
+
+The comparative mortality among abstainers and non-abstainers in several
+of these companies is shown in the charts exhibited in this section.
+
+It is probable that the heavier mortality among non-abstainers as
+compared to abstainers is not wholly due to the chemical effect of
+alcohol on the tissues, but in some degree to collateral excesses
+(especially those resulting in infection from the diseases of vice) and
+a more careless general manner of living engendered by alcoholic
+indulgence; that, furthermore, those who indulge in so-called moderation
+are open to greater temptation to increased indulgence and final excess
+than those who abstain altogether.
+
+It has often been alleged, however, that the lower mortality among
+abstainers was due solely to a more conservative habit of living, and
+that this class is largely composed of people in favorable or preferred
+occupations, such as clergymen and teachers.
+
+The experience of the Security Mutual of Binghamton, N. Y., does not
+support such a postulate. During a twelve years' experience the
+mortality among the abstainers was one-third that of the tabular
+expectation, and their occupations were classified as follows:
+
+  Clergymen                                       4 per cent.
+  Farmers                                        19  "    "
+  Clerks                                         15  "    "
+  Miscellaneous (earning $15 to $25 per week)    62  "    "
+
+Mr. Roderick McKenzie Moore, Actuary of the United Kingdom Temperance
+and General Provident Institution,[7] has this to say regarding the
+abstainers' class in that company:
+
+    The total abstainer class was not "nursed" or favored to produce
+    a low mortality. So far as could be determined (and many of the
+    risks came in personal contact with the officers) they were of the
+    same general class as the non-abstainers. They were written by the
+    same group of agents, for the same kind of policies, for the same
+    average amounts, _and were in the same general walks of life_, and
+    of the same general financial condition. They were almost equal in
+    numbers to the general class and did not form a small high grade
+    section of the policyholding body. On the contrary, greater care was
+    exercised in the selection of the non-abstainers because of the less
+    favorable experience anticipated on them, and many borderline risks
+    were accepted in the abstaining class because of a feeling that
+    their abstinence would neutralize some unfavorable factor.
+
+  UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1866-1910
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 91%
+
+  [L]ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--. 66%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--37.7% HIGHER THAN AMONG
+  ABSTAINERS
+
+[L] THAT IS, WHERE--ACCORDING TO THE MORTALITY TABLES UPON WHICH
+PREMIUMS ARE BASED--100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY DIED.
+
+       *       *       *       *       *
+
+  SCEPTRE LIFE ASSOCIATION OF LONDON
+  WHOLE LIFE POLICIES
+  1884-1911
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 80%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 52%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--51.8% HIGHER THAN AMONG
+  ABSTAINERS
+
+  THE LIFE EXTENSION INSTITUTE, INC.
+
+       *       *       *       *       *
+
+  THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1883-1912
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 66%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 48%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--43.5% HIGHER THAN AMONG
+  ABSTAINERS
+
+       *       *       *       *       *
+
+  COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE
+  COMPANIES 1885-1908
+
+  DEATH RATE AMONG INSURED LIVES GENERALLY--MEDICO ACTUARIAL TABLE
+  100 |||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING 2 GLASSES OF BEER OR 1 GLASS OF
+  WHISKEY DAILY
+  118 ||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS GIVING HISTORY OF PAST INTEMPERANCE, BUT
+  APPARENTLY CURED
+  150 ||||||||||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING MORE THAN 2 GLASSES OF BEER OR
+  1 GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE & STANDARD RISKS
+  186 |||||||||||||||||||||||||||||||||||||||||||||||
+
+       *       *       *       *       *
+
+Now that accurate laboratory evidence is available regarding the
+physiological effect of alcohol in so-called moderate doses the
+insurance experience seems consistent, and the higher mortality among
+so-called moderate drinkers is only what we would naturally expect to
+find in the light of the most recent knowledge regarding its effects
+upon the human organism, not only in the direct causation of disease,
+but in lowering the defense to disease and increasing the liability to
+accident, and the tendency to careless living.
+
+[Sidenote: Medico-Actuarial Mortality Investigation]
+
+In the recent medico-actuarial investigation[8], including forty-three
+American life insurance companies, the combined experience on users of
+alcohol has been compiled, with very interesting results. It may be
+subdivided as follows:
+
+First: Those who were accepted as standard risks but who gave a history
+of occasional alcoholic excess in the past. The mortality in this group
+was 50 per cent. in excess of the mortality of insured lives in general,
+equivalent to a reduction of over four years in the average lifetime of
+the group.
+
+Second: Individuals who took two glasses of beer, or a glass of whisky,
+or their alcoholic equivalent, each day. In this group the mortality
+was 18 per cent. in excess of the average.
+
+Third: Men who indulge more freely than the preceding group, but who
+were considered acceptable as standard insurance risks. In this group
+the mortality was _86 per cent._ in excess of the average. In short, we
+find the following increase of mortality over the average death rate
+among insured risks generally:
+
+  Steady moderate drinkers but accepted
+      as standard risks                     86 per cent.
+  Having past excesses                      50  "    "
+  Very moderate drinkers                    18  "    "
+
+This means that steady drinkers who exceed two glasses of beer or one
+glass of whisky daily are not, on the evidence, entitled to standard
+insurance, but should be charged a heavy extra premium.
+
+In these groups, the death rates from Bright's disease, pneumonia and
+suicide were higher than the normal.
+
+[Sidenote: Consumption of Alcohol]
+
+The per capita consumption of alcohol has greatly increased in the
+United States in recent years, while in the United Kingdom it has
+materially decreased, as shown in the following table. This factor must
+be considered in assigning a cause for the increasing mortality from
+degenerative diseases in this country as compared to a decreasing
+mortality from these maladies in Great Britain.
+
+  ANNUAL PER CAPITA CONSUMPTION (IMPERIAL GALS.) OF ALCOHOL IN VARIOUS
+  COUNTRIES[9] 1896-1912
+
+  --------+------------------------------+--------------------------------
+          |           1896-1900.         |           1908-1912.
+          +------+------+--------+-------+------+------+--------+---------
+          | Beer.| Wine.|Spirits.| Total.| Beer.| Wine.|Spirits.|  Total.
+  --------+------+------+--------+-------+------+------+--------+---------
+  Germany | 25.4 |  1.37|  1.66  | 28.43 | 22.4 |  1.09|  1.29  | 24.78
+  U. K.   | 31.6 |   .39|  1.05  | 33.04 | 26.65|   .26|   .71  | 27.62
+  France  |  5.5 | 19.9 |  1.7   | 27.1  |  8.6 | 24.7 |  1.42  | 34.72
+  U. S.   | 13.01|  .30 |   .81  | 14.12 | 16.62|   .52|  1.02  | 18.16
+  --------+------+------+--------+-------+------+------+--------+---------
+
+
+#Laboratory and Clinical Evidence Relating to the Physiological Effects
+of Alcohol#
+
+To interpret correctly the mortality statistics relating to moderate
+drinkers and total abstainers, one must have some knowledge of the
+physiological effects of alcohol in so-called moderate doses, a
+knowledge which is often lacking in those who assume to interpret such
+statistics.
+
+For example: If it could be shown that small doses of alcohol produce no
+ascertainable ill effects upon the human organism, the higher mortality
+among the moderate drinkers as compared to total abstainers might have
+to be explained as due to some as yet unrecognized cause or causes
+other than alcohol. But if laboratory and clinical evidence shows that
+alcohol in so-called moderate quantities (social moderation) produces
+definite ill effects, such as lowering the resistance to disease,
+increasing the liability to accident and interfering with the efficiency
+of mind and body and thus lessening the chances for success in life, to
+say nothing of any toxic degenerative effect upon liver, kidneys, brain
+and other organs, the excess mortality that unquestionably obtains among
+moderate drinkers as compared to total abstainers must be ascribed
+chiefly to alcohol.
+
+It is not possible here to give all the evidence, but the following
+items will serve to clarify these questions.
+
+[Sidenote: Effect on Brain and Nervous System]
+
+Kraepelin[10] and his pupils have contributed most extensively to our
+knowledge on this subject. According to such authorities, a half to a
+whole liter of beer is sufficient to lower intellectual power, to impair
+memory, and to retard simple mental processes, such as the addition of
+simple figures. Habitual association of ideas, and free association of
+ideas are interfered with.
+
+As far back as 1895, Smith demonstrated the influence of small doses of
+alcohol in impairing memory, and these results have been confirmed by
+Kraepelin and quite recently by Vogt[11] in experiments on his own
+person--15 cc. (about 4 teaspoonfuls) of whisky on an empty stomach, or
+25 cc. with food, being sufficient to distinctly impair the power to
+memorize.
+
+Careful and exact experiments have shown the influence of moderate doses
+of alcohol in lessening the amount of work performed by printing
+compositors. There has also been shown a disturbance in the sequence of
+ideas. The time that elapses between an irritation and the beginning of
+a responsive movement can be measured within one one-thousandth of a
+second. According to Aschaffenburg,[12] under the influence of even very
+small doses of alcohol this reaction period is disturbed and shortened.
+It is below the normal, the acceleration being attained at the expense
+of precision and reliability. Indeed, the reaction is often premature,
+and constitutes a false reaction--"the judgment of the reason comes
+limping along after the hasty action."
+
+It is now conceded that alcohol is not a real brain stimulant, but acts
+by narrowing the field of consciousness. By gradually overcoming the
+higher brain elements the activities of the lower ones are released,
+hence the so-called stimulation and the lack of judgment and common
+sense often shown by those even slightly under the influence of alcohol.
+The man who wakes up under alcohol is really going to sleep, as far as
+his judgment and reason are concerned. Complete abolition of
+consciousness is brought about by sufficient doses as when ether or
+chloroform is taken.
+
+Under moderate doses, muscular efficiency is at first increased a little
+and then lowered, the total effect being a loss in working power, as
+shown by the experiments of Dubois, Schnyder,[13] Hellsten,[14] and
+others.
+
+[Sidenote: Influence on Bodily Resistance to Disease]
+
+Muller, Wirgin and others[15] have shown that alcohol restricts the
+formation of antibodies (the function of which is to resist infection in
+the blood) in rabbits, and Laitinen[16] has shown that the prolonged
+administration of small doses in men (15 cc.) is sufficient to lower
+vital resistance, especially to typhoid fever.
+
+Rubin[17] has demonstrated that alcohol, ether and chloroform, injected
+under the skin, render rabbits more vulnerable to streptococcus (blood
+poison) and pneumnococcus infection (pneumonia); Stewart,[18] that small
+amounts lower the resistance to tuberculosis and streptococcus
+infection; Craig and Nichols,[19] that moderate doses of whisky were
+sufficient to cause a negative Wassermann reaction in syphilitic
+subjects; Fillinger[20] found the resistance of red blood cells much
+reduced after the administration of champagne to healthy human subjects.
+Similar results were found in dogs and rabbits.
+
+Weinburg[21] confirmed these results by the same methods, showing that
+20 per cent. of the red cells lose their resistance after the
+administration of 450 cc. of champagne.
+
+Parkinson,[22] in a series of careful tests, failed to establish any
+influence on phagocytosis (capacity of the white blood cells to destroy
+bacteria), except when large doses or continuous moderate doses were
+taken.
+
+[Sidenote: Effect on Circulation]
+
+On the heart and circulation, alcohol acts as a depressant, increasing
+the rate, but not the force, of the pulse. It causes depression of the
+nerve center controlling the blood vessels and thus lowers blood
+pressure. Large doses cause paralysis of these nerves and of the heart.
+
+Miller and Brooks[23] found from small doses (6 to 12 cc. absolute
+alcohol) an increase in blood pressure in conscious (unanesthetized)
+animals, contrary to the findings of Crile,[24] Cabot,[25] Dennig,[26]
+Hindelang and Grünbaum, Alexandroff[27] and others, _in man_; but the
+amounts were small and variable, according to individual susceptibility,
+_thus showing the drug to be, even on such evidence, uncertain and
+unserviceable as a heart stimulant_.
+
+[Sidenote: Food Value]
+
+Atwater and Benedict,[28] and Beebe[29] and Mendel,[30] have shown that
+alcohol is a "protein sparer," and can, to some extent, take the place
+of fats and carbohydrates. This is what is meant by calling alcohol a
+"food." Always, however, it fails to pass some test by which true foods
+are measured. Apart from its effect on the nervous system, among which
+must be figured its action on the blood vessels which causes a _loss of
+body heat_, Mendel has shown that in moderate doses (96 cc. daily) it
+increases the output of uric acid and allied (purin) bodies derived from
+the tissues, a fact which distinguishes it from all other foods. These
+poisonous or drug effects must always be considered, together with any
+alleged nourishing effects. Alcohol is still used by some as a rapidly
+available fuel-food in fevers, and when ordinary foods cannot be readily
+digested and made available. But this is done to a much less degree than
+formerly, now that its narcotic and poisonous effects are more fully
+understood. Sugar and water often serve quite as useful a purpose.
+
+It seems reasonable, on the evidence herein presented, to class alcohol
+among the narcotic or "deadening" drugs, such as ether or chloroform.
+Indeed, Aschaffenburg[31] has recently called attention to the growth of
+the ether habit in eastern Germany, where this drug is used as a
+so-called stimulant, while in reality the effects are well known to be
+narcotic, or deadening.
+
+The laboratory and the life insurance records simply give exact
+expression to what has long been a matter of common knowledge to the
+employer of labor and to leaders and commanders of men; to wit, that the
+influence of alcohol on any large group of men, whether they be artisans
+or soldiers, is harmful and lowers the efficiency of the group.
+Individual susceptibility varies, but the man who thinks he is an
+exception and can indulge with safety may find that he is mistaken only
+after serious damage to the body has been done and perhaps a definite
+loss sustained in happiness and achievement.
+
+[Sidenote: Effect on Offspring]
+
+Stockard,[32] in his experiments on animals, has demonstrated
+conclusively that the germ cells of males can be so injured by allowing
+the subjects to inhale the fumes of alcohol that they give rise to
+defective offspring, although mated with vigorous untreated females. The
+offspring of those so treated when reaching maturity are usually nervous
+and slightly undersize. These effects are apparently conveyed through
+the descendants for at least three generations. Such evidence
+establishes at least the probability of the transmission of serious ill
+effects to human offspring through alcoholic indulgence of the male
+parent.
+
+Much of the statistical evidence that has been produced on both sides of
+this question of the transmissibility of the effect of alcohol is
+misleading unless very critically analyzed, but the results of exact
+laboratory experiments can hardly be gainsaid.
+
+Those who trifle with alcohol should at least take the precaution to be
+periodically examined in order to detect the earliest signs of
+ill-effect. One's own feelings are not safe guides, and may fail to
+warn of danger until serious damage has been done.
+
+In 1914, at the annual meeting of the National Council of Safety, at
+which there were present representatives from several hundred large
+industries, the members unanimously voted to abolish liquor from their
+plants. It has been well stated by Quensel[33] that "work and alcohol do
+not belong together, especially when the work demands wideawakeness,
+attention, exactness and endurance."
+
+The restrictive and prohibitive measures of the French and Russian
+governments, the well known opposition of the Kaiser to alcohol and the
+warnings uttered by Lord Kitchener and leading British statesmen, are
+sufficient evidence that the condemnation of alcohol represents the
+deliberate judgment of the world's strong men.
+
+
+_REFERENCES_
+
+[1] United Kingdom Temperance and General Provident Institution of
+London, Annual Report, 1910.
+
+[2] Sceptre Life Association, Annual Report, 1912.
+
+[3] Scottish Temperance Life Assurance Company, Annual Report, 1912.
+
+[4] The Abstainers and General Insurance Company, Ltd., Annual Report,
+1912.
+
+[5] McMahon, T. F.: _The Use of Alcohol and the Life Insurance Risk._
+Proceedings of the Association of the Life Insurance Medical Directors
+of America, 1911, Twenty-second Annual Meeting, p. 473; Medical Record,
+LXXX, p. 1121.
+
+[6] Lounsberry, R. L.: Proceedings of the Life Assurance Medical
+Directors. October, 1913.
+
+[7] Moore, Roderick McKenzie: _On the Comparative Mortality Among
+Assured Lives of Abstainers and Non-Abstainers from Alcoholic
+Beverages._ Transactions of the Institute of Actuaries, 1913, XXXVIII,
+pp. 248-272.
+
+[8] Report of Medico-Actuarial Mortality Investigation, IV, pp. 11-13.
+
+[9] Statistical Abstract for the United Kingdom, Sixty-first Number,
+1809-1913 (Wyman & Sons), London, 1914, p. 173; Statistical Abstract for
+the Principal and Other Foreign Countries, 1901-1912, Thirty-ninth
+Number, pp. 505, 506, 507; Statistical Abstract of the United States,
+Thirty-sixth Number, 1913, p. 516.
+
+[10] Kraepelin, Emil: _Ueber die Beeinflussung einfacher psychischer
+Vorgänge durch einige Arzneimittel_, Verlag von Gustav Fisher, Jena,
+1892; Aschaffenburg, Gustav: _Praktische Arbeit unter Alkoholwirkung,
+Psychologische Arbeiten_, 1896, I, pp. 608-626; Kurz, Ernest, and
+Kraepelin, Emil: _Ueber die Beeinflussung psychischer Vorgänge durch
+regelmässigen Alkoholgenuss, Psychologische Arbeiten_, 1901, III,
+pp. 417-457; Mayer, Martin: _Ueber die Beeinflussung der Schrift durch
+den Alkohol, Psychologische Arbeiten_, 1901, III, pp. 535-586; Rudin,
+Ernst: _Ueber die Dauer der psychischen Alkoholwirkung, Psychologische
+Arbeiten_, IV, pp. 1-44.
+
+[11] Vogt, R.: _Om virkningen af 15-50 cm3 koncentrert spiritus paa
+erindringsevnen_, Norsk. Mag. f. Laegevidensh., 1910, LXXI, pp. 605-626;
+The Lancet (London), 1910, II, p. 1040.
+
+[12] Aschaffenburg, Gustav: _Crime and Its Repression_, Little, Brown &
+Company, Boston, 1913, p. 84.
+
+[13] Schnyder, L.: _Alkohol und Muskelkraft_, Archiv für
+Physiologie, 1902-3, XCIII, p. 451.
+
+[14] Hellsten, A. F.: _Ueber den Einfluss von Alkohol, Zucker und Thee
+auf die Leistungsfähigkeit des Muskels_, Munchen Med. Wchnschr., 1914,
+LI, pp. 18-94.
+
+[15] Bastedo, Walter A.: _Materia Medica Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 333.
+
+[16] Laitinen, T.: The Norman Kerr Lecture on _The Influence of Alcohol
+on Immunity_, Med. Rec., LXXVI, 1909, pp. 445-446. Read before the
+Twelfth International Anti-Alcoholic Congress, held in London, July,
+1909; _Uber die Einwirkung der kleinsten Alkoholengen auf die
+Widerstandsfähigkeit des tierischen Organismus mit besonderer
+Berücksichtigung der Nachkommenschaft_, _Ztschr. f. Hyg. u.
+Infections-krankheiten_, LVIII, 1907-8, p. 139.
+
+[17] Rubin, George: _The Influence of Alcohol, Ether, and Chloroform on
+Natural Immunity in its Relation to Leucocytosis and Phagocytosis_,
+Jour. Infct. Dis., 1904, I, pp. 425-444.
+
+[18] Stewart, Chas. E.: _The Influence of Alcohol on the Opsonic Power
+of the Blood_, Mod. Med., 1907, XVI, pp. 241-246. Read before the
+American Society for the Study of Alcohol and Drug Neuroses, Atlantic
+City, June 4, 1907, and published in the Jour. of Inebriety.
+
+[19] Craig, Chas. F., and Nichols, Henry J.: _The Effect of the
+Ingestion of Alcohol on the Result of the Complement Fixation Test in
+Syphilis_, Jour. A. M. A., 1911, LVII, pp. 474-76.
+
+[20] Fillinger, F. V.: _Weitere Mitteilungen über Resistenzverminderung
+der Erythrozyten nach Alkoholgenuss_, Deutsch. Med. Wchnschr., 1912,
+XXXVIII, p. 999.
+
+[21] Weinburg, W. W.: _The Lowering of Stability of Erythrocytes in
+Alcoholic Intoxication_, Russky Vratch, 1912, II, p. 1324; New York Med.
+Jour., 1912, XCVI, p. 1040.
+
+[22] Parkinson, P. R.: _The Relation of Alcohol to Immunity_, The Lancet
+(London), 1909, VII, pp. 1580-82.
+
+[23] Brooks, Clyde: _The Action of Alcohol on the Normal Intact
+Unanesthetized Animal_, Jour. A. M. A., 1910, LV, pp. 372-73. Read in
+the Section on Pathology and Physiology of the A. M. A. at the
+Sixty-first Session, St. Louis, June, 1910.
+
+[24] Crile, George W.: _Blood Pressure in Surgery_, J. B. Lippincott
+Company, Philadelphia, 1903. Cartwright Prize of the Alumni Ass'n of the
+College of Physicians and Surgeons, New York City.
+
+[25] Cabot, Richard C.: _Studies of the Action of Alcohol in Disease,
+Especially upon the Circulation_, Med. News, LXXXIII, 1903, pp. 145-153.
+Read before the Association of American Physicians, May 13, 1903.
+
+[26] Dennig, Hindelang und Grünbaum: _Uber den Einfluss des
+Alkohols auf den Blutdruck und die Herzarbeit in pathologischen
+Zuständen_, Namentlich beim Fieber, Deutsch. Arch. f. klin. Med., 1909,
+XCVI, pp. 153-162.
+
+[27] Alexandroff, Emilie: _Ueber die analeptische Wirkung des Alkohols
+bei pathologischen Zuständen_, Cor. Bl. f. schweiz. Aerzte., 1910, XL,
+pp. 465-475; Action of Alcohol During Febrile and other Pathologic
+Conditions, Jour. A. M. A., 1910, LV, p. 174.
+
+[28] Atwater, W. A., and Benedict, F. G.: _An Experimental Inquiry
+Regarding the Nutritive Value of Alcohol_, National Academy of Science,
+1902, Sixth Memoir.
+
+[29] Beebe, L. B.: _The Effect of Alcohol and Alcoholic Fluids Upon the
+Excretion of Uric Acid in Man_, Amer. Jour. Physiol., 1904, XII,
+pp. 13-37.
+
+[30] Mendel, L. B., and Hilditch, Warren W.: _The Influence of Alcohol
+Upon Nitrogenous Metabolism in Men and Animals_, Amer. Jour. Physiol.,
+1910, XXVII, pp. 1-23.
+
+[31] Aschaffenburg, _Ibid._
+
+[32] Stockard, C. R.: _A Study of Further Generations of Mammals from
+Ancestors Treated with Alcohol_, Proc. Soc. Exper. Biol. and Med., 1914,
+XI, p. 136.
+
+[33] Quensel, Ulrik: _The Alcohol Question from a Medical
+Viewpoint--Studies in the Pathology of Alcoholism_, Year Book, United
+States Brewers' Association, 1914, p. 168.
+
+       *       *       *       *       *
+
+Bastedo, Walter A.: _Materiel Medico, Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 318.
+
+Bertillon, Jacques: _On Mortality and the Causes of Death According to
+Occupations_, Proceedings of the Fifteenth International Congress on
+Hygiene and Demography, Washington, 1912, I, p. 345.
+
+Boos, William F.: _The Relation of Alcohol to Industrial Accidents and
+to Occupational Diseases_, Proceedings of the Fifteenth International
+Congress on Hygiene and Demography, Washington, 1912, I, p. 829.
+
+Cabot, Richard C.: _The Consumption of Alcohol and of Other Medicines at
+the Massachusetts General Hospital_, Boston Med. Jour., CLX, 1909,
+pp. 480-81.
+
+Dixon, W. E.: _Alcohol in Relation to Life_, The Nineteenth Century,
+1910, LXVII, pp. 516, 523.
+
+"Ethyl Alcohol," _The Dispensatory of the United States of America_,
+J. B. Lippincott & Company, Philadelphia, 19th edition, p. 102.
+
+Ewald: _Alcohol in Relation to Infectious Diseases_, Med. Rec., 1913,
+LXXXIV, p. 75. Read before the Fourth National Congress on
+Physiotherapy, Berlin, March 26, 1913.
+
+Horsley, Sir Victor: _Discussion on Alcohol in Therapeutics_, Med. Rec.,
+1912, LXXI, p. 951. Read before the Hunterian Society.
+
+Hunter, Arthur: _Can Insurance Experience be Applied to Lengthen Life?_
+Proceedings of the Association of Life Insurance Presidents, Eighth
+Annual Meeting, 1914, pp. 27-37.
+
+Kelynak, T. M.: _The Drink Problem_, London, Methuen & Company, 1907.
+
+Landau, Anastazy: _Beitrage zur hehre vom Purinstoffwechsel und zur
+Frage über den Alkoholeinfluss auf die Harnsaureausscheidung_, Deutsch.
+Arch. f. klin. Med., XCV, 1908-9, pp. 280-328.
+
+Miller, Joseph L.: _The Physiologic Action, Uses and Abuses of Alcohol
+in the Circulatory Disturbance of the Acute Infection_, Jour. A. M. A.,
+1910, LV, pp. 2034-2037. Read in the joint session of the Sections of
+Practice of Medicine and Pharmacology and Therapeutics of the A. M. A.,
+Sixty-first Annual Session, held at St. Louis, June, 1910.
+
+Neff, Irwin H.: _The Problem of Drunkenness_, Proceedings of the
+Fifteenth International Congress on Hygiene and Demography, Washington,
+1912, IV, p. 510.
+
+Phelps, Edward Bunnell: _The Mortality from Alcohol in the United
+States_, Proceedings of the Fifteenth International Congress on Hygiene
+and Demography, Washington, 1912, Vol. I, p. 813.
+
+Proceedings: Association of Life Insurance Medical Directors, October,
+1911.
+
+Report of the Committee of Fifty on: Physiological Aspects of the Liquor
+Problem, Houghton, Mifflin & Company, two volumes, 1903.
+
+Togel, O., Brezina, E., and Durig, A.: _Ueber die kohlenhydratsparende
+Wirkung des Alkohols_, Biochem. Ztschr., 1913, I, 296; Editorial, Jour.
+A. M. A., 1913, LXI, p. 967.
+
+Williams, Henry Smith: _Alcohol, How it Affects the Individual, the
+Community and the Race_, The Century Company, New York, 1909.
+
+Woods, Robert A.: _The Prevention of Inebriety: Community Action_,
+Proceedings of the Fifteenth International Congress on Hygiene and
+Demography, Washington, 1912, IV, p. 517.
+
+
+#Additional Notes on Alcohol#
+
+[Sidenote: Nutrition Laboratory Experiments]
+
+There has lately been undertaken at the Nutrition Laboratory of the
+Carnegie Institution at Washington a very broad and comprehensive study
+of the effect of moderate doses of alcohol on the healthy and normal
+human body. The immense scope of the investigation planned may be judged
+by the fact that under the physiological division of the research, as
+laid out by Professors Raymond Dodge and E. C. Benedict, there are seven
+main sections and one hundred and sixty subdivisions. The program has
+been arranged after conferences, either in person or by letter, with the
+leading physiologists of the world, and may take ten years to complete.
+
+[Sidenote: Psychological Effects]
+
+The psychological program, carried out with the co-operation of Dr. F.
+Lyman Wells, has already been completed and the results recently
+published.[34] These results must be accepted as the testimony of pure
+science, free from all bias or even remote suggestion of propaganda.
+They were based upon experiments with moderate doses of alcohol
+(30 cubic centimeters, or about 8 teaspoonfuls, and 45 cubic
+centimeters) upon ten normal subjects, very moderate users of alcohol,
+and may be summarized as follows:
+
+[Sidenote: Lower Levels Spinal Cord]
+
+A very simple reflex act, the "knee-jerk," a nervous mechanism
+controlled by a center at the lower level of the spinal cord, was
+markedly depressed, the time of response being increased 10 per cent.
+and the thickening of the muscles concerned in the act decreased
+45 per cent. In some subjects the larger dose, 45 cubic centimeters,
+practically abolished the knee-jerk.
+
+The eye-lid reflex, elicited by a sudden noise, showed the next largest
+effect, the time of response being increased 7 per cent. and the degree
+of movement decreased 19 per cent.
+
+[Sidenote: Higher Levels]
+
+Other nervous mechanisms, or reflex arcs, at the higher levels of the
+cord, were next investigated: (1) eye-reaction to suddenly appearing
+stimulus, and (2) speech reaction to visual word stimuli. Dose A
+(30 cubic centimeters), accelerated the eye-reaction, while dose B
+(45 cubic centimeters) positively depressed it, agreeing with the simple
+reaction experiments of Kraepelin. This was the only instance of
+acceleration of movement of the voluntary muscles through alcohol, all
+the other tests showing it to be a consistent depressant. The speech
+reaction showed a positive depressant effect of 3 per cent.
+
+[Sidenote: Memory]
+
+Free association of ideas and memory tests were also made, and showed
+practically no effect from alcohol, but, unfortunately, the smaller dose
+only was used in these tests.
+
+The sensitiveness to electrical stimulation was decreased 14 per cent.
+
+Motor co-ordination, as evidenced by eye-movements in fixating seen
+objects, was next investigated. The velocity of these movements was
+decreased 11 per cent. Finger-movements, measured in an exceedingly
+delicate way, were reduced in speed 9 per cent.
+
+[Sidenote: Heart and Pulse]
+
+The effect on the pulse while these tests were made was observed, and
+electrocardiograms taken. The pulse was found to be accelerated, but not
+increased in force, that is, the "brake" was taken off the heart, but no
+driving force supplied by alcohol. The condition of the circulation was
+impaired by the narcotic effect of alcohol on the cardio-inhibitory
+center which holds the heart action in check.
+
+[Sidenote: Decreases Organic Efficiency]
+
+According to the investigators, the effect is to "decrease organic
+efficiency." This should shut off such little debate as still persists
+with respect to alcohol having any value as a heart stimulant.
+
+[Sidenote: Always a Depressant]
+
+While these investigations only confirm in part the contention of the
+Kraepelin school that alcohol first acts by depressing the higher
+centers, and tend to show that its first and most profound effect is on
+the lower levels of the spinal cord and the simpler nervous mechanisms,
+it confirms the view of these and other investigators, that the total
+effect of alcohol is that of a narcotic, depressing drug, even in the
+smallest doses usually taken as a beverage.
+
+[Sidenote: Resistance of Higher Brain Function]
+
+The possible reactions are more complex than those supposed by
+Kraepelin, and there is evident in the higher centers (the effect on
+highest brain functions, were not measured by Dodge and Benedict) a
+power of "autogenic reinforcement," which is well exemplified by the
+ability of a half-intoxicated person to sober up under some shock or
+strong incentive. When social conditions do not stimulate this
+reinforcement, but, on the contrary, dull and retard it, as in convivial
+company, there is reinforcement of the lower, more animal mechanisms of
+the nervous system, and we have exhibited revolting and foolish
+reactions to alcohol, which are consistent with these findings.
+
+[Sidenote: Explanation of Memory Effects]
+
+The slight effect on memory and free association is explained partly by
+the methods used in the laboratory (difference in time of recognizing
+words suddenly exposed a second time), which are more in the nature of
+"short cuts" and perhaps not so accurate a reproduction of normal
+memorizing as those employed by Kraepelin and Vogt (memorizing numbers
+and verse), and partly by the power of "autogenic reinforcement," which
+it is difficult to eliminate in a laboratory test.
+
+This, the latest contribution of science to the study of alcohol, gives
+added proof that the higher mortality among so-called moderate users of
+alcohol is largely due to the unfavorable effect on the protective
+mechanism of the body.
+
+[Sidenote: Lower Resistance]
+
+This has been further emphasized by the studies of Reich[35] at the
+University of Munich, who found that the resistance of blood cells to
+salt solution and to typhoid bacilli was less among alcohol users than
+among total abstainers.
+
+Konrádi[36] has found that comparatively few antibodies against cholera
+germs develop in persons who consume alcohol daily in fairly large
+quantities and who had been inoculated against cholera. Pampoukis[37]
+has observed that alcoholics are not favorable subjects for inoculation
+against rabies. The Pasteur Institute in Budapest has made similar
+observations, based on twenty-five years' experience.
+
+
+#Additional References#
+
+[34] Benedict, E. C.: _The Psychological Effects of Alcohol_, The
+Carnegie Institution, Washington, D. C., 1916.
+
+Benedict, E. C.: _The Psychologic Effect of Alcohol on Man_, The Journal
+A. M. A., 1916, lxvi, p. 1424.
+
+[35] Reich, H. W.: _Ueber den Einfluss des Alkoholgenusses auf
+Bakterizidie, Phagozytose und Resistenz der Erythrocyten, beim
+Menschen_, Arch. f. Hyg., 1916, lxxxiv, 337.
+
+[36] Konradi: _Ueber den Wert der Choleraschutzimpfungen_, Centralbl. f.
+Bakteriol., I. O., 1916, lxxvii, 339.
+
+[37] Alcohol and Immunity, Jour. A. M. A., 1916, lxvi, p. 962, p. 1122.
+
+
+
+
+SECTION V
+
+NOTES ON TOBACCO
+
+
+It is the purpose of this section to present as fairly as possible the
+evidence relating to the effects of tobacco on the human body, so that
+those who smoke may correctly measure the probable physical cost of the
+indulgence. The extremes of opinion on this subject are well expressed
+in the following verses:
+
+    "Hail! Social Pipe--Thou foe to care,
+    Companion of my elbow chair;
+    As forth thy curling fumes arise,
+    They seem an evening sacrifice--
+    An offering to my Maker's praise
+    For all His benefits and grace."
+                                      DR. GARTH.
+
+
+   "A custom loathsome to the eye, hateful to
+   the nose, harmful to the brain, dangerous to
+   the lungs, and the black stinking fume
+   thereof nearest resembling the horrible
+   Stygian smoke of the pit that is bottomless."
+                                        JAMES I.
+
+[Sidenote: What it Is]
+
+Tobacco is a plant, Nicotiana Tabacum of the order Solanaceæ, which
+includes Atropa Belladonna, or "Deadly Nightshade," Hyoscyamus, or
+"Henbane," Solanum Dulcamara, or "Bitter Sweet," all powerful poisons,
+and likewise the common potato and tomato, which are wholesome foods.
+The cured leaves are used for smoking and chewing, or when powdered, as
+snuff.
+
+[Sidenote: History]
+
+Prior to the middle of the 16th Century, the use of tobacco was confined
+to the American Indians. In 1560 the Spaniards began to cultivate
+tobacco as an ornamental plant, and Jean Nicot, the French Ambassador at
+Lisbon, introduced it at the court of Catherine de Medici in the form of
+snuff. Smoking subsequently became a custom which spread rapidly
+throughout the world, although often vigorously opposed by Governments.
+In the 17th Century, smoker's noses were cut off in Russia.
+
+[Sidenote: Composition]
+
+Tobacco contains a powerful narcotic poison, nicotin, which resembles
+prussic acid in the rapidity of its action, when a fatal dose is taken.
+
+The percentage of nicotin present varies according to the brand and the
+conditions under which it is cultured.
+
+The following figures have been given by the various authorities.
+
+  London Lancet[38]                                 .64 to  5.3  per cent.
+  French Dept. of Agriculture[39]                   .22 to 10.5    "   "
+  Connecticut Agricultural Experiment Station[40]           2.89   "   "
+                     (Home grown--after fermentation.)
+  U. S. Dept. of Agriculture[40]                    .94 to  5.     "   "
+                               (Domestic.)
+
+Aside from nicotin it also contains small quantities of related
+substances--nicotellin, nicotein, a camphoraceous substance termed
+nicotianin, said to give tobacco its characteristic flavor, and likewise
+a volatile oil developed during the process preparation. On heating,
+pyridin (a substance often used to denature alcohol), picolin, collidin,
+and other bases are formed, as well as carbolic acid, ammonia, marsh
+gas, cyanogen and hydrocyanic acid, carbon monoxide (coal gas) and
+furfural. Furfural is a constituent of fusel oil, which is so much
+dreaded in poor whisky. The smoke of a single cigaret may contain as
+much furfural as two ounces of whisky.
+
+The complex constitution of tobacco and the smoke from its combustion
+has caused much debate as to the substances that are responsible for its
+charm and its ill effects, which are to be described. No one can doubt
+the serious injurious effects from such a powerful poison as nicotin if
+taken in any but the most minute quantities (one to three milligrams
+have produced profound poisoning in man).
+
+It has been maintained by some that nicotin is practically destroyed in
+the process of smoking, and that the effects of tobacco are limited to
+the decomposition products resulting from the burning tobacco,
+especially pyridin. But pyridin is also formed in the burning of cabbage
+leaves, and cabbage leaves do not possess any attractions for smokers,
+neither do they produce the well-known effects that smoking and chewing
+tobacco produce. No doubt pyridin and furfural are factors in the drug
+effects of tobacco, but recent painstaking experiments by high
+authorities have shown the presence of nicotin in tobacco smoke, and
+when we reflect that there is sometimes sufficient nicotin in an
+ordinary cigar to kill two men, it is not strange that enough of it may
+be absorbed from the smoke passing over the mucous membranes of the
+nose, throat and lungs to produce a distinct physiological effect.
+
+Investigators who claim to show by experiments the absence of nicotin
+from tobacco smoke must explain why the palpable effects of smoking, in
+those who have not established a "tolerance," are those of nicotin
+poisoning, and why the symptoms produced by chewing tobacco are
+identical with those following the smoking of tobacco, which are: mild
+collapse, pallor of the skin, nausea, sweating, and perhaps vomiting,
+diarrhea, muscular weakness, faintness, dizziness, and rise in blood
+pressure followed by lowered blood pressure.
+
+Nicotin is undoubtedly decomposed by burning, but it may become
+volatilized by heat and a certain amount absorbed before decomposition
+takes place.
+
+Lehmann,[41] in 1908, found in tobacco smoke the following percentages of
+the nicotin contained in the tobacco:
+
+  Cigaret smoke                     82 per cent.
+  Cigar smoke                 85 to 97  "    "
+
+The London Lancet[42] (1912) gives the following figures:
+
+  Cigaret smoke                            3.75 to 84 per cent.
+  Pipe mixture smoke, smoked as cigarets           79   "    "
+  Pipe smoke                                 77 to 92   "    "
+  Cigar smoke                                31 to 63   "    "
+
+The United States Department of Agriculture[43] found in tobacco smoke
+about 30 per cent. of the nicotin originally present in the tobacco.
+
+Contrary to general opinion, Havana cigars contain less nicotin than the
+cheaper brands, which augurs ill for the large class of people who
+cannot afford to smoke higher priced brands. Many of the cheaper grades
+do, however, show a low percentage of nicotin.
+
+[Sidenote: Effects on Animals and Man]
+
+By means of an ingenious apparatus, Zhebrovski,[44] a Russian
+investigator, compelled rabbits to smoke cigaret tobacco for a period of
+6 to 8 hours daily. Some died within a month, and showed changes in the
+nerve-ganglia of the heart. Others established a tolerance similar to
+that exhibited by habitual smokers, but upon being killed at the end of
+five months, degenerative changes similar to those produced by the
+injection of nicotin were found, viz., hardening of the blood vessels.
+There is, indeed, no difficulty in producing the characteristic effects
+of nicotin by administering tobacco smoke, either in man or in
+animals.[45]
+
+Nicotin causes brief stimulation of brain and spinal cord, followed by
+depression. There is an increased flow of saliva, followed by a
+decrease (large doses diminish it at once) and often nausea, vomiting
+and diarrhea. The heart action is at first slowed and the blood pressure
+increased. Subsequently there is a depression of the circulation, with
+rapid heart action and lowered blood pressure. In habitual smokers, this
+preliminary stimulation may not occur. The stimulating effect on the
+brain is so brief that tobacco can not properly be termed a stimulant.
+Its effect is narcotic or deadening. Those who fancy that their thoughts
+flow more readily under the use of tobacco are in the same case with any
+other habitué whose thoughts can not flow serenely except under his
+accustomed indulgence. That a sound healthy man, who has never been
+accustomed to the use of tobacco, can do better mental or physical work
+with tobacco than without it has never been shown. Indeed, such
+experiments as have been made on students and others show to the
+contrary.[46]
+
+The statistics presented by Prof. Fred. J. Pack are of interest in this
+connection.
+
+In six educational institutions the students competing for places on the
+football team were grouped as follows:
+
+  ------------------------+-----------+-----------+------------
+                          |  Number   |  Number   | Per Cent.
+        Institution.      | Competing |Successful.|Successful.
+                          |for Places.|           |
+  ------------------------+-----------+-----------+------------
+     _Institution A._     |           |           |
+   Smokers                |    11     |     2     |   18.2
+   Non-smokers            |    19     |    11     |   57.9
+     _Institution B._     |           |           |
+   Smokers                |    10     |     4     |    40
+   Non-smokers            |    25     |    17     |    68
+     _Institution C._     |           |           |
+   Smokers                |    28     |     7     |    25
+   Non-Smokers            |    17     |    14     |    82
+     _Institution D._     |           |           |
+   Smokers                |    28     |    11     |   39.3
+   Non-smokers            |    15     |    10     |   66.6
+     _Institution E._     |           |           |
+   Smokers                |    10     |     7     |    70
+   Non-smokers            |    15     |    12     |    80
+     _Institution F._     |           |           |
+   Smokers                |     6     |     0     |     0
+   Non-smokers            |    26     |    15     |   57.7
+  ------------------------+-----------+-----------+------------
+
+
+  SCHOLASTIC STANDING
+
+  ---------+-------+-------++--------+-------+--------
+   Institu-|Smoker.| Non-  ||Institu-|Smoker.| Non-
+    tion.  |       |smoker.|| tion.  |       |smoker.
+  ---------+-------+-------||--------+-------+--------
+      A    | 65.2  | 69.8  ||   G    | 74.0  | 75.0
+      B    | 64.7  | 74.6  ||   H    | 75.2  | 79.4
+      C    | 78.8  | 81.1  ||   I    | 81.6  | 88.4
+      D    | 75.8  | 77.6  ||   J    | 78.5  | 81.3
+      E    | 84.6  | 84.8  ||   K    | 74.0  | 84.6
+      F    | 69.6  | 71.3  ||   L    | 77.3  | 77.6
+  ---------+-------+-------++--------+-------+--------
+
+The following table shows the relative scholastic standing of smokers
+and non-smokers:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |   Total   |   Average
+              |   of Men.    |   Mark.   |    Mark.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |   6,034   |    74.5
+   Non-smokers|     101      |   8,021   |    79.4
+  ------------+--------------+-----------+-------------
+
+Twelve institutions reporting:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |  Highest  |   Lowest
+              |   of Men.    |  Marks.   |   Marks.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |      4    |     12
+   Non-smokers|     101      |     11    |      6
+  ------------+--------------+-----------+-------------
+
+  ---------------------------+-----------+-------------
+           Number of         |  Highest  |   Lowest
+             Men.            |  Marks.   |   Marks.
+  ---------------------------+-----------+-------------
+   101 non-smokers furnish   |     11    |      6
+   101 smokers would furnish |      5    |     15
+  ---------------------------+-----------+-------------
+
+  ------------+------------+----------------+----------
+              |   Number   |     Total      |
+              |   of Men.  |   Conditions   | Average.
+              |            | and Failures.  |
+  ------------+------------+----------------+----------
+   Smokers    |     82     |       70       |   .853
+   Non-smokers|     98     |       48       |   .439
+  ------------+------------+----------------+----------
+
+[Sidenote: Tobacco Smoking Athletes]
+
+Prof. Pack's conclusions were as follows:
+
+    1. Only half as many smokers as non-smokers are successful in the
+       "try outs" for football squads.
+
+    2. In the case of able-bodied men smoking is associated with loss of
+       lung capacity amounting to practically 10 per cent.
+
+    3. Smoking is invariably associated with low scholarship.
+
+There have of course been many notable instances of high scholarship and
+prodigious mental achievement by heavy smokers. Such exceptions,
+however, do not affect conclusions derived from the study of average
+groups.
+
+Hitherto figures on smoking and athletics have been open to question
+because comparisons were made between groups that are not of necessity
+of the same physical and mental type, having no important difference
+except in the use of tobacco. But Prof. Pack has sought to avoid this
+objection. As he points out, the football squad is probably as nearly a
+homogeneous group as it is possible to find. It seems reasonable to
+account for the inferior physical and mental work of these particular
+groups of smokers on the theory that in the main the well known toxic
+effects of tobacco are sufficient to create this difference.
+
+Dr. George J. Fisher,[47] in a series of careful tests found:
+
+    1. Cigaret smoking caused an increase in the heart rate.
+
+    2. Cigaret smoking maintained a blood pressure which, under the
+       circumstances of the experiment, would otherwise have dropped.
+
+    3. Cigar smoking caused a considerable increase in heart rate and
+       blood pressure.
+
+    4. In a number of instances, in the cigar test, the heart was
+       unable to maintain, with a vertical position, the increased blood
+       pressure found in the horizontal position, showing a disturbance of
+       the control of the blood vessels. This latter effect was more
+       pronounced in tests taken on non-smokers.
+
+    5. It was also noted that smoking was not conducive to concentration
+       upon the reading, which the men attempted during the tests.
+
+Bush,[48] in a series of tests on each of 15 men in several different
+psychic fields found the following conditions among smoking students
+immediately after the period of smoking was completed:
+
+    1. A 10½ per cent. decrease in mental efficiency.
+
+    2. The greatest actual loss was in the field of imagery,
+       22 per cent.
+
+    3. The three greatest losses were in the fields of imagery,
+       perception and association.
+
+    4. The greatest loss, in these experiments, occurred with cigarets.
+
+Bush ascribed these effects to pyridin, claiming that his experiments
+failed to reveal nicotin in the tobacco smoke, except in a very small
+proportion in that of cigarets.
+
+Tests for nicotin in smoke are beset with many difficulties and possible
+fallacies which have in the past misled investigators into apparently
+determining that tobacco smoke contained no nicotin, but simply
+decomposition products.
+
+Pyridin is unquestionably present in tobacco smoke, and is a poisonous
+substance, although less so than nicotin. It is not found, however, in
+chewing tobacco, and as the clinical effects of chewing tobacco are
+apparently identical with those of smoking tobacco, very strong and
+universally accepted chemical proof of the absence of nicotin from
+tobacco smoke must be awaited before accepting such a conclusion.
+(See([41]), ([42]), ([43]) in bibliography.)
+
+Cigaret smoking is a time waster; that is, it breaks up the power of
+attention, as few smokers are satisfied with one cigaret and the mere
+physical act of lighting a fresh cigaret disturbs the continuity of
+thought and work. Dr. W. J. Mayo[49] calls attention to the fact that
+according to his observations research scholars who smoke cigarets have
+not done well.
+
+[Sidenote: Insurance Experience on Tobacco Smokers]
+
+Only one insurance company, the New England Mutual,[50] has published
+any experience on tobacco users. This covered a period of 60 years and a
+body of 180,000 policyholders, as follows:
+
+RATIO OF ACTUAL TO EXPECTED MORTALITY.[M]
+
+  -------------------------------------------------------
+    ABSTAINERS. | RARELY USE. | TEMPERATE. |  MODERATE.
+  --------------|-------------|------------|-------------
+   Tobacco, 59% |     71%     |    84%     |     93%
+   Alcohol, 57% |     72%     |    84%     |    125%
+  -------------------------------------------------------
+
+[M] The standard here used is the American Experience Table, which is
+largely an artificial table upon which premiums are based, but which
+provides for a much higher mortality than the average companies sustain.
+For example, the actual mortality of the New England Mutual in 1913 was
+57 per cent. of the expected.
+
+[Sidenote: Interpretation]
+
+Fifty-nine per cent. of the expected mortality means that where,
+according to the premium tables, 100 were expected to die, only 59
+actually died.
+
+The general class of risks in this company were of excellent quality, as
+the figures show. Nevertheless, the abstainers exhibited a far lower
+mortality than that experienced by the general class.
+
+Dr. Edwin Wells Dwight, who presented the figures, urged caution in
+their interpretation, suggesting that the low mortality among
+abstainers, both from alcohol and tobacco, might well be due to a more
+conservative habit of living. Furthermore, as the abstainers from
+alcohol were not separated from the abstainers from tobacco in this
+analysis a perfect comparison can not be made; but our knowledge of the
+toxic effects of both these narcotics and the preceding statistics of
+Doctor Pack justify us in assigning to tobacco a positively unfavorable
+effect.
+
+[Sidenote: Poisonous Effects]
+
+Experiments on animals with nicotin extracts from tobacco and inhalation
+of tobacco smoke have produced hardening of the large arteries. Clinical
+observation by some of the world's best authorities indicates that the
+same conditions are brought about in man by heavy smoking.[51]
+
+Disturbance of the blood pressure, rapid heart action, shortness of
+breath, palpitation of the heart, pain in the region of the heart, are
+important effects. Tobacco heart is often lightly spoken of because the
+abandonment of the habit will often restore the heart to its normal
+condition, but tobacco heart sometimes causes death, especially under
+severe physical strain or in the course of acute disease, such as
+typhoid or pneumonia. Surgeons[52] have noted failure to rally after
+operation in tobacco users, who are, of course, deprived of their
+accustomed indulgence immediately before and after operation. It is
+probable that many such cases pass unrecognized, although the alcoholic
+is usually supplied the narcotic his system demands.
+
+Cannon, Aub, and Binger[53] have also shown that nicotin stimulates the
+adrenal glands, small organs adjacent to the kidneys, which secrete a
+substance that in excess powerfully affects the blood vessels,
+constricting them and temporarily increasing the blood pressure. This
+influence may be partly responsible for the change in the blood vessels
+noted in heavy smokers.
+
+Excessive smoking is often an important factor in causing insomnia.
+
+Blindness or tobacco amblyopia, a form of neuritis, is not an uncommon
+affection among smokers. There is also often an irritant effect on the
+mucous membranes of eyes from the direct effect of the smoke.
+
+Catarrhal conditions of the nose, throat and ear have also been noted.
+
+Acid dyspepsia is a common affection among smokers.
+
+Few people realize that so many ingredients in tobacco and tobacco smoke
+are deadly poisons. Few people know that one drop of nicotin on the
+unbroken skin of a rabbit will produce death.[54] Two drops on the
+tongue of a dog or cat will prove fatal; moreover, fatal poisonings
+have occurred in man from swallowing tobacco and even from external
+application of strong solutions. A case was recently reported from New
+Haven of fatal poisoning in a baby,[55] who had been fed from a milk
+bottle and milk-mixture in which some tobacco had been accidentally
+spilled.
+
+
+SUMMARY
+
+From the mass of evidence and opinion with which medical literature is
+loaded, a few salient facts stand out:
+
+First: Tobacco and its smoke contain powerful narcotic poisons.
+
+Second: It has never been shown to exert any beneficial influence on the
+human body in health, and it is not even included in the United States
+Pharmacopœia as a remedy for disease, notwithstanding the claims that
+are made for its sedative effects and its value as a solace to mankind.
+If these benefits are real and dependable, they should be made available
+in exact dosage and applied therapeutically. If they are not real and
+dependable in a medical sense, they are not real and safe as a mere
+drug indulgence.
+
+Third: The symptoms following tobacco-smoking are identical with the
+effects of tobacco-chewing among those not accustomed to its use; hence,
+any collateral psychic effect, such as the sight of smoke, the
+surrounding, etc., are of minor importance in establishing the habit.
+The main charm to the smoker is the drug effect, as in any other similar
+indulgence. Nicotinless tobacco is not popular, notwithstanding the
+efforts of the French and Austrian Governments to make it so.
+
+Fourth: Fortunately, the sedative drug effect is so slight, as compared
+to that of other narcotics--opium, alcohol, cocaine, etc.--that the
+tobacco habit is less seductive and may be broken with comparative ease
+and is therefore less harmful morally. Men who have smoked or chewed
+steadily for 40 years have been known to give up the habit without
+experiencing much physical discomfort. Like any other habit, however,
+there is a tendency to increasing indulgence, and this is a risk that
+the smoker takes, just as does the alcohol user or the opium habitué who
+begins with so-called moderate indulgence.
+
+Fifth: The well-known effects of tobacco on the heart and circulation
+should lead one to pause and consider the possible cost of this
+indulgence, especially as--
+
+Sixth: It is difficult to determine, years in advance, whether or not
+one is endowed with sufficient resistance to render so-called moderate
+smoking comparatively harmless.
+
+Seventh: The vital statistics show that diseases of the heart and
+circulation are rapidly increasing in this country in which--
+
+Eighth: The per capita consumption has rapidly increased in recent
+years, while--
+
+Ninth: In the United Kingdom, where these diseases are decreasing, there
+has been no material increase in the use of tobacco, and the per capita
+consumption is less than one-third that of the United States.
+
+[Sidenote: Increase of Smoking]
+
+In 1880 the annual per capita consumption of tobacco in the United
+States was about 5 lbs., while in 1914 it had risen to more than 7 lbs.
+In the United Kingdom the per capita consumption is about 2 lbs., and
+there has been no material increase in recent years.
+
+The cigaret bill, in particular, has grown enormously, having more than
+doubled in the past five years, while there has been a slight increase
+in the consumption of cigars, smoking tobacco, chewing tobacco and
+snuff, as shown in the following table:[56]
+
+  ------------------------------------------------------------------------
+   Fiscal |                |                |    Tobacco,   |
+   Year   |     Cigars     |   Cigarets     |  Chewing and  |   Snuff
+          |                |                |    Smoking    |
+  --------+----------------+----------------+---------------+-------------
+    1910  |  8,213,356,504 |  7,884,748,515 |   436,608,898 |  31,969,111
+    1911  |  8,474,962,786 |  9,254,351,722 |   380,794,673 |  28,146,833
+    1912  |  8,350,119,103 | 11,239,536,803 |   393,785,146 |  30,079,482
+    1913  |  8,732,815,703 | 14,294,895,471 |   404,362,620 |  33,209,468
+    1914  |  8,707,625,230 | 16,427,086,016 |   412,505,213 |  32,766,741
+          |----------------+----------------+---------------+-------------
+   Total  | 42,478,879,326 | 59,100,618,527 | 2,028,056,550 | 156,171,635
+  ------------------------------------------------------------------------
+
+Tenth: The poetic effusions of the lovers of the weed are no safer guide
+than the exaggerated and intemperate denouncements of people who have
+idiosyncrasies against tobacco and simply hate it.
+
+Eleventh: Those who now smoke should have a thorough physical
+examination to determine the condition of the heart and blood vessels.
+This examination should be repeated at least annually, in order to
+detect any adverse influence on the circulation.
+
+
+_REFERENCES_
+
+[38] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, I,
+p. 944.
+
+[39] French Department of Agriculture, Compt. Rend. Acad. de Science,
+CLI, p. 23.
+
+[40] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15; _A New Method for the
+Determination of Nicotin in Tobacco_, U. S. Department of Agriculture,
+Bureau of Plant Industry, Bulletin No. 102, July 6, 1907, p. 12.
+
+[41] Lehmann, K. B.: _Untersuchungen über das Tabakrauchen_, Munchen,
+med. Wchnschr., 1908, LV, pp. 723-25; _The Physiological Action of
+Tobacco Smoke_, Med. Rec., 1908, LXXIII, pp. 738, 739.
+
+[42] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, II,
+pp. 944-947.
+
+[43] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15.
+
+[44] Zhebrovsky, E. A.: _The Effect of Tobacco Smoke upon the Blood
+Vessels of Animals_, Russky Vratch, 1907, VI, p. 189; 1908, VII,
+pp. 429-431; Med. Rec, 1908, LXXXIV, pp. 408, 409.
+
+[45] John, H.: Editorial, Jour. A. M. A., 1914, LXII, pp. 461-2; _Ueber
+die Beeinflussung des systolischen und diastolischen Blutdrucks durch
+Tabakrauchen_, Ztschr. f. exper. Path. u. Therap., 1913, XIV,
+pp. 352-365; Pawinski, J.: _Ueber den Einfluss unmassigen Rauchens (des
+Nikotins) auf die Gefässe und das Herz_, Ztsch. f. klin. Med., Berl.,
+1914, LXXX, pp. 284-305.
+
+[46] Pack, Frederick J.: _Smoking and Football Men_, Popular Science
+Monthly, 1912, LXXXI, p. 336.
+
+[47] Fisher, George J. [Monograph not yet published.]
+
+[48] Bush, Arthur D.: _Tobacco Smoking and Mental Efficiency_, N. Y.
+Med. Jour., 1914, XCIX, pp. 519, 529.
+
+[49] Mayo, Wm. J.: Personal communication.
+
+[50] Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir., Oct., 1911,
+II, p. 474.
+
+[51] Favarger, Heinrich: _Experimentelle und klinische Beiträge zur
+chronischen Tabakvergiftung_, Wien. klin. Wchnschr., 1914, XXVII,
+pp. 497-501; _Experimental and Clinical Study of Chronic Tobacco
+Poisoning_, Jour. A. M. A., 1914, LXII, p. 1764; Pekanovits. _Effects of
+Tobacco Smoking_, Jour. A. M. A., 1914, LXXII, p. 1907.
+
+[52] Bangs, L. Bolton: _Some Observations on the Effects of Tobacco in
+Surgical Practice_, Medical Record, LXXIII, March 4, 1908,
+pp. 421-23-51.
+
+[53] Cannon, Aub. Binger: _Effect of Nicotin Injection on Adrenal
+Secretion_, Jour. Pharm. and Exper. Therap., 1912, p. 381; Editorial,
+_Nicotin and Adrenals_, Jour. A. M. A., 1912, LXIII, p. 1287.
+
+[54] Hare, Hobart Amory: Fiske Prize Dissertation, No. 34, p. 1884.
+Dixon, A. S.: Proceedings of the Academy of Natural Sciences,
+Philadelphia, Nov. 11, 1884.
+
+[55] Reynolds, H. S.: Jour. A. M. A., May 30, 1914, LXII, p. 1723.
+
+[56] Annual Report of the Commissioner of Internal Revenue, 1914, p. 34,
+Government Printing Office, Washington, D. C.
+
+       *       *       *       *       *
+
+Bamberger, J.: _Hygiene of Cigar Smoking_, Abstr. Jour. A. M. A., 1904,
+XLIII, p. 706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904,
+LI, pp. 1344-1345.
+
+Current Comment: _Some New Evidence on the Tobacco Question_, Jour.
+A. M. A., 1912, LIX, p. 1798.
+
+Editorial: _The Pharmacology of Tobacco Smoke_, Jour. A. M. A.. 1909,
+LII, p. 386.
+
+Editorial: _The Use of Tobacco_, Jour. A. M. A., 1910, LX, p. 32.
+
+Editorial: _Tobacco-Smoking and Circulation_, Jour. A. M. A., 1914,
+XLII, p. 461.
+
+Hochwart, L. Von Frankl: _Die Nervösen, Erkrankungen der Tabakraucher_,
+Deutsch. med. Wchnschr., 1911, XXXVII, pp. 2273, 2321.
+
+Index Catalogue of the Library of the Surgeon-General's Office, second
+series, XVIII, pp. 297-306.
+
+Larrabee, R. C.: _Tobacco and the Heart_, Abstr. Jour. A. M. A., 1903,
+XLI, p. 50. Read before the Massachusetts Medical Society, June, 1903.
+
+Pel: _Un cas de psychose tabagique_, Ann. med. Chir., 1911, XIX,
+p. 171.
+
+
+
+
+SECTION VI
+
+AVOIDING COLDS
+
+
+[Sidenote: Infection]
+
+Bacteria play a part in most colds. In some cases there is a general
+infection, with local symptoms, as in grippe; in others there is a local
+infection, with mixed classes of bacteria. It is probable that these
+various forms of bacteria are constantly present in the nasal
+secretions, but do not cause trouble until the local resistance or the
+general resistance is in some way lowered.
+
+[Sidenote: Nasal Obstruction]
+
+In many, the susceptibility to colds is due to abnormalities in the nose
+or throat. Nasal obstruction is a very common condition. The nose, like
+the eye, is usually an imperfect organ. These obstructions are often the
+result of adenoids in childhood, which interfere with the proper
+development of the internal nasal structures. Malformation of the teeth
+and dental arches in childhood are frequent and often neglected causes
+of nasal obstruction. Such malformations are caused by the arresting of
+the growth of the upper jaw and nasal structures. Correction of the
+deformity of the arches often renders nasal surgery unnecessary. Such
+conditions not only predispose to colds, but increase their severity and
+the danger of complicating infection of the bony cavities in the skull
+that communicate with the nose. They also increase the liability to
+involvement of the middle ear and of the mastoid cells which are located
+in the skull just behind the ear. The importance, therefore, of having
+the nose and throat carefully examined, and of having any diseased
+condition of the mucous membrane or any obstruction corrected must be
+apparent. All who suffer from recurrent colds should take this
+precaution before winter sets in.
+
+[Sidenote: General Resistance]
+
+If the nasal passages are put in a healthy condition, strict obedience
+to the rules of individual hygiene will almost wholly prevent colds. In
+fact, except where actual nasal defects exist, the frequency of colds is
+usually a fair indication of how hygienically a person is living. The
+following points need especial emphasis, though they repeat in some
+cases what has already been said in the text.
+
+[Sidenote: Skin Training]
+
+It is a familiar fact that exposure and chilling will often produce a
+cold. This is usually due to the fact that the nerve centers
+controlling the circulation of the skin are over-sensitive, and exhibit
+a sort of hair-trigger reaction to exposure, causing a disturbance of
+the circulation, and of the heat-regulating machinery of the body of
+which the spongy shelf-like turbinated bones in the nose are an
+important part. Skin training, then, appears to be the first hygienic
+steps toward establishing a resistance to colds.
+
+Such training for the skin may be secured by various means. One should
+first accustom himself to a gentle draft.
+
+Cool bathing, to a point that produces a healthy reaction, is another
+important feature of skin training.
+
+Cold bathing, by those affected with kidney trouble, is not advisable,
+but delicate individuals, who cannot react well to the cold bath, can
+greatly increase their resistance by graduated cool bathing performed as
+follows: Standing in about a foot of hot water, one may rub the body
+briskly with a wash cloth wrung out of water at about 80 degrees F. and
+reduced day by day until it is down to 50 degrees F. Following this the
+cold douche or affusion may be taken (water quickly dashed from a
+pitcher) beginning at 90 degrees F. and daily reducing until
+50 degrees F. is reached, or just before the point where an agreeable
+reaction ceases to follow.
+
+[Sidenote: Light Clothing]
+
+The wearing of loose, porous clothing, and the air bath--exercise in a
+cool room without clothing--are also valuable measures in skin training.
+Very heavy wraps and fur coats should be worn only during unusual
+exposure, as in driving or motoring. Outer clothing should be adapted to
+the changes in the weather, and medium-weight underclothing worn
+throughout the winter season. Office-workers and others employed indoors
+are, during the greater part of the day, living in a summer temperature.
+The wearing of heavy underclothing under such conditions is debilitating
+to the skin and impairs the resisting power.
+
+Overheated rooms should also be avoided for the same reason. In rooms
+where people are moving about, the temperature should not be allowed to
+rise above 65 degrees. In ordinary offices or dwelling rooms, the
+temperature should not be allowed to rise above 68 degrees and adequate
+ventilation should be provided.
+
+[Sidenote: Fresh Air]
+
+Living out of doors, especially sleeping out, gives the skin exercise,
+and further keeps fresh air in the lungs. It is one of the foremost
+methods of prevention against colds. Army men remark that so long as
+they are out of doors, even if exposed to bad weather, they almost never
+catch cold, but do so often as soon as they resume living in houses.
+
+Long breaths taken slowly and rhythmically, say ten at a time and ten
+times a day are helpful.
+
+[Sidenote: Constipation]
+
+Constipation predisposes to colds, and should be vigorously combated by
+proper diet and exercise, and regular habits of attention to the bowel
+function.
+
+[Sidenote: Overeating]
+
+Overeating frequently leads to nasal congestion. Eat lightly, using
+little meat or other high protein foods such as white of eggs, and
+thoroughly masticate the food.
+
+[Sidenote: Fatigue]
+
+Avoiding undue fatigue will help greatly in preventing colds.
+
+[Sidenote: Nasal Toilet]
+
+The regular use of nasal douches is not advisable. The mucous membrane
+of the nose is intolerant of watery solutions, and a chronic congested
+condition or even infection of air cavities in the skull can be brought
+about by the constant use of sprays and douches. Where special
+conditions render it necessary, these should be used only on the advice
+of a physician. When the nose is clogged with soot or dust, a very
+gentle spray of a warm, weak solution of salt and water, in the anterior
+nostrils, may do no harm. Picking of the nose should be strictly
+avoided. This is a fertile cause of infection. In blowing the nose care
+should be taken to close one nostril completely and to blow through the
+other without undue force. Otherwise, infection may be carried into the
+ear passages or the cavities communicating with the nose and give rise
+to serious trouble. When suffering from a cold, gauze or cheese-cloth
+should be used instead of a handkerchief and burned after use. Sneeze
+into the gauze, and thus avoid spraying infection into the surrounding
+atmosphere.
+
+[Sidenote: Emergency Treatment of Colds]
+
+After one has actually caught cold the rules above given for preventing
+a cold are in most particulars reversed. One should then avoid drafts,
+variable temperature and any severe "skin gymnastics." The paradox, that
+exposure to drafts is preventive of colds, but is likely to add to the
+cold after it is caught, is not more surprizing than the paradox that
+exercise keeps a man well, but that when he is sick it is better to
+rest.
+
+After a cold has actually been contracted, the great effort should be to
+keep the body thoroughly warm, especially the feet. To accomplish this
+it is often the wisest course for one who has a cold to remain in bed a
+full day at the outset.
+
+Medical treatment by a physician can always mitigate and shorten the
+duration of a cold and lessen the danger of complications, the symptoms
+of which can not always be appreciated by the patient.
+
+Among the most effective home remedies for a cold are the hot foot-bath,
+110-115 degrees F., a hot drink (e.g. hot flaxseed tea), a thorough
+purge, and rubbing the neck and chest with camphorated oil. The hot
+foot-bath should usually last 20 minutes, and be taken in a very
+thorough manner, the body enveloped in a blanket. After taking the bath,
+the patient should go directly to bed, and not move about and neutralize
+its good results.
+
+A general neutral bath not above 100 or below 95 degrees is very restful
+to the skin and nerves as they have absolutely nothing to do to cope
+with temperatures above or below that of the body, since the neutral
+bath has the same as that of the body. One can remain in such a bath
+even for hours, if one has the time, but in getting out, it is very
+important to be in a very warm room and to dress quickly. In fact there
+is very considerable danger of catching cold at this time if great care
+is not taken.
+
+If one does not remain in bed, it is generally safer to keep indoors.
+The air of the room should be kept as fresh as possible without
+subjecting one's self to a draft and should also be kept humidified,
+especially in winter when it is apt to be exceedingly dry. Either
+excessive dryness or excessive moisture is a strain on the mucous
+membrane, which is the directly diseased organ in the case of a cold. If
+the day is still and sunny, being out of doors, if well protected from
+any chill, may help to get rid of one's cold, but on a damp windy day
+the chances are one will add to the cold.
+
+As to eating, it is sometimes wise to absolutely fast by skipping a meal
+or two, using nothing but water or water with agar-agar, or food which
+has bulk but little food value, such as green vegetables or fruit. The
+common idea that one should "stuff a cold and starve a fever" is most
+erroneous and comes apparently from a misunderstanding of the meaning of
+this adage which, originally, it would appear, was not meant in the
+imperative sense at all, but as follows: "If you stuff a cold, you will
+have to starve a fever."
+
+It should be added that whisky and heavy doses of quinine are distinctly
+deleterious and should be avoided, as should all quack remedies and
+catarrh cures; there are more effective remedies which carry no
+possibilities of harm.
+
+When one is getting over a cold it is a good time to resolve to avoid
+catching colds altogether, which for the average person can be
+substantially accomplished by following the above suggestions. The tax
+on one's time thus required is far less than the tax required by the
+colds themselves. The authors of this book know of persons who have
+scarcely lost a day's work from colds or other ailments for decades at a
+time simply by using a little self-control and common sense at critical
+times.
+
+
+
+
+SECTION VII
+
+SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES
+
+
+The fact that in the United States the general death rate has steadily
+fallen for the past several decades, a phenomenon common to all
+civilized countries, is accepted by many as evidence of a steady gain in
+National Vitality. That there has been a gain in vitality in the younger
+age groups is unquestionably true, but this gain has served to mask a
+loss in vitality at the older age periods.
+
+This latter phenomenon, a rising mortality in elderly life, is something
+almost peculiar to the United States. It is not exhibited in the
+mortality statistics of the leading European countries. In those
+countries the fall in the death rate has not been due solely to a
+reduction of mortality in infancy and adult life through the conquest of
+diseases of children, tuberculosis and other communicable diseases.
+England and Wales, Denmark, Norway, Sweden and Prussia show improved
+mortality at every age period.
+
+The charts in this section show the trend of mortality in this country
+during 30 years at the various ages of life, and also the trend of
+mortality in the two great classes of diseases: the communicable, which
+affect more emphatically the young lives, and the degenerative or
+regressive class of diseases, which affect chiefly those in middle life
+and old age.
+
+It seems evident that unless this increased mortality is due to some
+unknown biologic influence or to the amalgamation of the various races
+that constitute our population, it must be ascribed, in a broad sense,
+to lack of adaptation to our rapidly developing civilization.
+
+Whether or not there is one principal cause that determines the
+unfavorable trend of mortality in this country as compared to other
+civilized nations has not yet been conclusively shown.
+
+  [Illustration: INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+  MASS. & N.J. 1880-1910
+  L.E.I. Inc.
+  ENGLAND & WALES IN BROKEN LINE]
+
+This chart exhibits the trend of the death rate from all causes, by age
+periods. The decreases are below the center line and the increases above
+it.
+
+It will be noted that the American decreases in the younger ages were
+not as great as in England and Wales, that they changed to _increases_
+about age 45 and continued to increase in each age group thereafter,
+while in England and Wales the decline _occurred at all ages_.
+
+    NOTE.--Massachusetts and New Jersey are used as a basis because they
+    were the only States in 1880 where sufficiently reliable comparative
+    statistics could be had. These records were accepted by the national
+    government, and these States really constituted the registration
+    area in that year. There were also fifteen cities outside these
+    States where comparisons were possible.
+
+  [Illustration: DEATH RATE REGISTRATION AREA
+  (PER 10,000 LIVING)
+  ORGANIC DISEASES
+  L.E.I. INC
+  ENGLAND & WALES DOTTED LINES]
+
+This chart shows that in the United States registration area, the
+mortality from diseases of the heart, blood vessels and kidneys
+increased 41 per cent. during the period 1890-1910, while in England and
+Wales (shown by the dotted lines) during the same period there was a
+decrease in the mortality from these maladies.
+
+[Illustration: OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES]
+
+This chart comparing 1900 with 1890 (1900-1910 not yet available) shows
+the sharp upward trend in the mortality from organic disease among males
+in gainful occupations, and the downward trend in the mortality from
+communicable disease in the same group. This heavy and increasing loss
+from chronic disease occurs among our most valuable lives--those of the
+breadwinners.
+
+
+
+
+SECTION VIII
+
+COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS
+
+
+  DEATH RATE PER 1,000 OF POPULATION BY AGE PERIODS IN THE UNITED
+  STATES[N] AND IN VARIOUS EUROPEAN COUNTRIES.[O]
+  +-------+------+--------------+--------------+--------------+--------------+
+  |       |      |              |              |              |              |
+  |       | U. S.|   PRUSSIA    |    FRANCE    |    ITALY     |   SWEDEN     |
+  |       | Reg. |   1900-01    |  1899-1902   |   1899-1902  |   1891-00    |
+  | Ages  | Area |              |              |              |              |
+  |       | 1900 |              |              |              |              |
+  |       |P'sons|--------------+------+-------+------+-------+------+-------+
+  |       |      | Males| Fem.  | Males| Fem.  | Males| Fem.  | Males| Fem.  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+  |Under 1|165.4 | 221.8| 189.4 |  ... |  ...  | 174.8| 158.3 |  ... | 101.6 |
+  |1      | 46.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |2      | 20.5 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |3      | 13.2 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |4      |  9.4 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |Under 5| 52.1 |  24.3|  23.4 |  56.9|  48.5 |  38.4|  39.8 |  ... |  36.9 |
+  | 5-9   |  5.2 |   4.9|   5.1 |   4.6|   4.6 |   6.1|   6.7 |  ... |   5.9 |
+  |10-14  |  3.3 |   2.7|   3.0 |   2.9|   3.5 |   3.2|   3.8 |  ... |   3.6 |
+  |15-19  |  5.2 |   4.2|   3.7 |   4.9|   5.2 |   4.6|   5.4 |   4.6|   4.7 |
+  |20-24  |  7.5 |   5.8|   4.7 |   7.8|   6.4 |   6.8|   7.0 |   6.7|   5.7 |
+  |25-29  |  8.6 |   5.8|   6.0 |   8.0|   8.0 |   6.7|   7.6 |   6.6|   6.1 |
+  |30-34  |  9.4 |   6.7|   6.7 |   8.5|   7.8 |   6.7|   7.9 |   6.7|   6.5 |
+  |35-39  | 11.0 |   9.0|   7.8 |  10.5|   8.8 |   7.5|   8.6 |   7.6|   7.2 |
+  |40-44  | 12.2 |  12.1|   8.6 |  12.7|   9.7 |   9.3|   9.1 |   8.8|   7.9 |
+  |45-49  | 15.2 |  15.9|  10.0 |  15.1|  10.9 |  11.4|   9.6 |  10.7|   8.6 |
+  |50-54  | 19.1 |  21.2|  13.8 |  19.1|  14.5 |  15.7|  12.9 |  13.7|  10.9 |
+  |55-59  | 26.3 |  28.3|  20.4 |  26.6|  20.5 |  21.0|  17.7 |  18.6|  14.3 |
+  |60-64  | 35.1 |  39.5|  31.4 |  37.4|  30.5 |  33.5|  30.9 |  26.1|  21.3 |
+  |65-69  | 52.2 |  57.8|  50.3 |  54.5|  47.1 |  50.2|  48.8 |  39.5|  33.8 |
+  |70-74  | 75.2 |  87.0|  78.9 |  86.9|  77.7 |  85.4|  87.4 |  62.0|  54.8 |
+  |75-79  |110.5 | 132.5| 125.3 | 130.7| 120.6 | 134.3| 138.5 | 101.3|  90.1 |
+  |80-84  |165.8 | 199.3| 186.6 |  ... |  ...  | 214.5| 215.6 |  ... |  ...  |
+  |85-89  |241.3 | 283.6| 271.4 | 221.9| 219.8 | 317.1| 307.3 | 197.8| 179.6 |
+  |90-94  |339.2 | 395.2| 345.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |95-over|418.9 | 404.8| 402.1 |  ... |  ...  | 391.7| 369.1 |  ... |  ...  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+
+NOTE: In 1900 or thereabouts, the death rates at the middle ages of life
+were heavier in the United States than in Prussia, France, Italy, and
+Sweden. Since then the death rates in the United States at these ages
+have grown even greater.
+
+In the foreign countries the death rate by persons can be approximated
+by adding the rates for males and females of same age and dividing by
+two.
+
+[N] 12th Census. U. S., 1900, iii. _Vital Statistics_, p. LXXIX.
+
+[O] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+  ENGLAND AND WALES
+
+  Annual Standardized Death Rates, Death Rates at Twelve Groups of Ages,
+  and Infant Mortality, 1841-1910.[P]
+  -----+----+-------------------------------------------------------------
+       |All |
+       |Ages|
+       |(S  |         DEATHS PER 1,000 PERSONS AT SUBJOINED AGES
+       | t  |
+       | a  |
+       | n  |
+       | d  |----+----+----+----+----+----+----+----+----+----+-----+-----
+  Year | a  |0-  |5-  |10- |15- |20- |25- |35- |45- |55- |65- |75-  |85
+       | r  |  -5| -10| -15| -20| -25| -30| -45| -55| -65| -75|  -85|and
+       | d  |    |    |    |    |    |    |    |    |    |    |     |up-
+       | i  |    |    |    |    |    |    |    |    |    |    |     |wards
+       | z  |    |    |    |    |    |    |    |    |    |    |     |
+       | e  |    |    |    |    |    |    |    |    |    |    |     |
+       | d) |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+  1841-|20.6|63.7| 8.7| 5.0| 7.2| 8.8| 9.7|12.1|16.1|28.7|62.0|137.1|295.3
+   45  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1846-|22.4|68.7| 9.4| 5.6| 7.7| 9.8|10.9|13.6|18.1|31.4|65.9|145.8|306.6
+   50  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1851-|21.7|68.9| 8.6| 5.2| 7.4| 9.0|10.1|12.7|17.2|29.6|62.9|143.2|299.5
+   55  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1856-|20.7|66.9| 8.3| 4.7| 6.7| 8.3| 9.4|12.0|16.1|28.4|60.9|136.6|293.4
+   60  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1861-|21.4|69.1| 8.4| 4.7| 6.6| 8.4| 9.8|12.6|17.1|30.2|62.4|139.1|298.8
+   65  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1866-|21.2|68.1| 7.6| 4.3| 6.2| 8.0| 9.9|12.9|17.6|30.6|63.2|141.7|294.3
+   70  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1871-|20.9|64.9| 6.9| 4.0| 5.8| 7.7| 9.6|13.1|18.0|31.6|65.3|141.6|305.2
+   75  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1876-|19.8|61.9| 6.1| 3.5| 4.9| 6.5| 8.4|12.3|17.5|31.6|64.7|142.9|311.5
+   80  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1881-|18.7|56.6| 5.7| 3.2| 4.6| 6.0| 8.0|11.8|17.2|31.0|63.5|136.1|277.7
+   85  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1886-|18.5|56.9| 4.9| 2.8| 4.1| 5.3| 7.2|11.1|17.1|31.8|66.3|139.0|290.3
+   90  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1891-|18.5|57.8| 4.6| 2.6| 4.0| 5.0| 6.8|11.0|17.3|32.5|67.3|140.8|274.1
+   95  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1896-|17.6|57.6| 4.1| 2.4| 3.5| 4.5| 6.0|10.1|16.2|30.5|64.1|133.6|267.5
+   1900|    |    |    |    |    |    |    |    |    |    |    |     |
+  1901-|16.0|50.2| 3.7| 2.2| 3.1| 4.0| 5.4| 8.9|14.9|28.7|59.4|127.3|258.6
+   05  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1906-|14.4|41.7| 3.4| 2.0| 2.9| 3.6| 4.8| 7.8|13.7|27.5|58.1|127.0|262.4
+   10  |    |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+
+
+  -----------+--------------------
+    Year     | Deaths of Infants
+             | under 1 yr. of Age
+             | per 1,000 Births
+  -----------+--------------------
+   1841-45   |     148
+   1846-50   |     157
+   1851-55   |     156
+   1856-60   |     152
+   1861-65   |     151
+   1866-70   |     157
+   1871-75   |     153
+   1876-80   |     145
+   1881-85   |     139
+   1886-90   |     143
+   1891-95   |     151
+   1896-1900 |     156
+   1901-05   |     138
+   1906-10   |     117
+  -----------+--------------------
+
+Note improvement since 1890 in death rate at every age period of life.
+
+[P] Seventy-fifth Annual Report of the Registrar General of the Births,
+Deaths, and Marriages in England and Wales, 1912, p. 28.
+
+  DEATH RATES CLASSIFIED BY SEX, AGE, AND GENERAL NATIVITY, NEW YORK
+  STATE: 1900 AND 1910[Q]
+
+  MALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+            +---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   18.6  |   17.3  |   20.6  |   17.0  |   27.9  |   26.5
+   Under 1  |  180.3  |  154.9  |  166.6  |  104.6  |  410.5  |  313.2
+   1-4      |   23.0  |   17.5  |   31.6  |   21.7  |   57.0  |   46.6
+   5-9      |    5.0  |    4.0  |    5.3  |    3.4  |   11.0  |    7.4
+   10-14    |    3.0  |    2.3  |    2.5  |    2.5  |    8.1  |    7.1
+   15-19    |    4.6  |    3.9  |    4.9  |    4.3  |   10.2  |   11.3
+   20-24    |    7.4  |    5.9  |    6.8  |    5.2  |   13.8  |   11.2
+   25-29    |    9.4  |    7.5  |    7.9  |    5.6  |   14.0  |   11.8
+   30-34    |   11.3  |    9.6  |    9.3  |    6.9  |   15.5  |   19.6
+   35-39    |   12.4  |   12.3  |   12.2  |    9.8  |   15.1  |   19.8
+   40-44    |   13.6  |   13.7  |   15.0  |   13.2  |   19.3  |   23.9
+   45-49    |   14.7  |   16.6  |   19.8  |   17.7  |   30.9  |   28.7
+   50-54    |   17.2  |   19.6  |   26.0  |   23.6  |   32.0  |   32.4
+   55-59    |   22.3  |   27.0  |   34.3  |   35.4  |   43.8  |   45.3
+   60-64    |   31.0  |   37.4  |   43.4  |   46.9  |   40.5  |   57.4
+   65-69    |   46.3  |   53.5  |   61.9  |   65.6  |   72.4  |   76.5
+   70-74    |   67.5  |   72.3  |   82.2  |   85.2  |   90.2  |   77.5
+   75-79    |  109.4  |  118.1  |  119.4  |  115.7  |  125.0  |  130.6
+   80-84    |  156.1  |  163.9  |  182.4  |  190.7  |  163.1  |  163.5
+   85-89    |  243.8  |  246.0  |  239.0  |  243.3  |  122.8  |  183.7
+   90 & over|  366.7  |  394.9  |  351.0  |  367.6  |  280.0  |  263.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+[Q] Willcox, Walter F., Special Report on Vital Statistics, 33d annual
+report, State Department of Health, State of New York, 1912.
+
+
+  FEMALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+  ----------+---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   16.1  |   14.4  |   19.7  |   16.2  |   24.7  |   21.7
+   Under 1  |  149.7  |  128.7  |  160.1  |   92.0  |  335.6  |  265.0
+   1-4      |   21.0  |   16.3  |   30.5  |   18.6  |   49.6  |   40.1
+   5-9      |    4.8  |    3.8  |    5.0  |    3.9  |   10.1  |    8.6
+   10-14    |    2.9  |    2.3  |    2.7  |    2.4  |   12.3  |    7.2
+   15-19    |    4.5  |    3.2  |    3.6  |    3.2  |    8.8  |    9.7
+   20-24    |    6.8  |    4.9  |    5.8  |    4.0  |    8.8  |   10.9
+   25-29    |    8.1  |    6.1  |    7.6  |    5.3  |   10.1  |   10.4
+   30-34    |    8.9  |    7.0  |    9.3  |    6.6  |   12.4  |   11.4
+   35-39    |    9.3  |    7.7  |   11.0  |    7.9  |   15.1  |   14.3
+   40-44    |   10.1  |    9.6  |   13.3  |    9.9  |   19.7  |   20.2
+   45-49    |   12.4  |   11.3  |   16.9  |   13.5  |   19.1  |   20.8
+   50-54    |   14.9  |   15.0  |   22.2  |   19.1  |   25.4  |   29.8
+   55-59    |   19.4  |   19.8  |   31.3  |   28.8  |   39.3  |   36.4
+   60-64    |   25.4  |   27.5  |   41.7  |   41.0  |   52.2  |   49.8
+   65-69    |   38.2  |   42.7  |   57.0  |   59.4  |   62.0  |   69.6
+   70-74    |   58.7  |   64.5  |   83.1  |   85.2  |   86.3  |   49.7
+   75-79    |   93.4  |   96.0  |  117.5  |  115.0  |  110.7  |   96.0
+   80-84    |  148.7  |  152.7  |  167.5  |  170.2  |  136.8  |  131.7
+   85-89    |  224.2  |  223.9  |  246.9  |  242.1  |  117.6  |  175.8
+   90 & over|  326.4  |  339.0  |  355.0  |  348.5  |  183.3  |  222.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+The tables on this and the opposite page show the same general trend of
+mortality in New York State that is exhibited in the Registration States
+generally and wherever reliable statistics are obtainable. It will be
+noted, however, that there is little change in the mortality rate among
+women until age sixty, when a decidedly increased mortality rate is
+shown comparing 1910 with 1900. It will also be noted that this
+unfavorable trend in mortality in later life is manifested among native
+whites, foreign born and colored citizens alike.
+
+
+COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITY, ENGLAND AND WALES,
+AND LONDON
+
+  ---------+-------------------------------------------------------------
+           |  New York City[R] ||    England and    ||     London[S]
+           |    1909-1911.     ||     Wales[S]      ||     1911-1912.
+     Ages  |                   ||    1910-1912.     ||
+           +---------+---------||---------+---------||---------+---------
+           |  Males  | Females ||  Males  | Females ||  Males  | Females
+  ---------+---------+---------||---------+---------||---------+---------
+   At birth|  44.55  |  48.8   ||  51.50  |  55.35  ||   ...   |   ...
+   10      |  46.95  |  50.4   ||  53.08  |  55.91  ||   ...   |   ...
+   20      |  38.26  |  41.7   ||  44.21  |  47.10  ||  42.35  |  46.71
+   30      |  30.34  |  33.6   ||  35.81  |  38.54  ||  33.87  |  37.94
+   40      |  23.34  |  26.2   ||  27.74  |  30.30  ||  26.03  |  29.67
+   50      |  17.11  |  19.1   ||  20.29  |  22.51  ||  19.09  |  22.17
+   60      |  11.71  |  12.9   ||  13.78  |  15.48  ||  13.09  |  15.39
+   70      |   7.66  |   8.2   ||   8.53  |   9.58  ||   8.17  |   9.57
+   80      |   4.66  |   4.9   ||   4.90  |   5.49  ||   4.79  |   5.39
+   90      |   2.24  |   2.8   ||   2.87  |   3.16  ||   2.75  |   3.10
+  ---------+---------+--------------------+--------------------+---------
+
+The above tables show, both among males and females, that the
+expectation of life is greater at every ago period in England and Wales
+and in London than in New York.
+
+[R] Annual Report, Department of Health, City of New York, 1912,
+pp. 176-177.
+
+[S] Supplement to the Seventy-Fifth Annual Report of the
+Registrar-General of Births, Deaths and Marriages in England and Wales.
+Part I--Life Tables, pp. 56-85.
+
+
+  DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS
+  1875-80 TO 1901-1910
+  -----+-----------------+-----------------+-----------------+-----------------
+       |  1875-1880.[T]  |  1881-1890.[T]  |  1891-1900.[T]  |  1901-1910.[U]
+  Ages |-------+---------+-------+---------+-------+---------+-------+---------
+       | Males | Females | Males | Females | Males | Females | Males | Females
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+  1-2  | 71.8  |  69.1   | 70.2  |  68.0   | 58.0  |  55.5   | 45.3  |  43.1
+  2-3  | 37.1  |  36.1   | 36.3  |  34.6   | 24.7  |  23.8   | 16.5  |  16.0
+  3-5  | 22.2  |  21.7   | 20.8  |  20.7   | 14.2  |  13.9   |  8.9  |   8.8
+  5-10 |  9.3  |   9.2   |  8.8  |   9.0   |  5.9  |   6.1   |  4.2  |   4.4
+  10-15|  3.9  |   4.3   |  3.8  |   4.3   |  2.9  |   3.3   |  2.4  |   2.7
+  15-20|  5.1  |   4.6   |  4.8  |   4.5   |  4.3  |   3.8   |  4.0  |   3.6
+  20-25|  7.7  |   6.3   |  7.0  |   5.8   |  6.0  |   5.1   |  5.2  |   4.6
+  25-30|  8.6  |   8.2   |  7.6  |   7.5   |  6.1  |   6.1   |  5.3  |   5.5
+  30-40| 10.9  |  10.3   | 10.6  |   9.7   |  8.3  |   7.9   |  7.0  |   6.7
+  40-50| 16.7  |  12.3   | 16.3  |  11.7   | 14.3  |  10.0   | 12.5  |   8.6
+  50-60|  27.6 |   20.7  |  26.9 |  19.8   | 24.2  |  17.5   |  23.5 |  16.0
+  60-70|  53.0 |   46.3  |  51.4 |  44.8   | 48.7  |  42.0   |  45.5 |  37.4
+  70-80| 113.3 |  106.2  | 110.2 | 113.9   |102.5  |  97.1   | 100.6 | 102.0
+  80 & |       |         |       |         |       |         |       |
+   over| 236.4 |  227.2  | 238.2 | 229.0   |233.1  | 223.3   | 214.4 | 202.6
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+
+Note that in both sexes there was a steady and substantial decline in
+the death rate at all age periods of life after 1875.
+
+[T] _Königlich Statistisches Bureau in Berlin Preussische Statistik_.
+Hft. 184, p. iv. ff., Berlin.
+
+[U] _Zeitschrift des Königlich Preussichen Statistichen Landesamts_,
+Berlin, 1912, p. xvii.
+
+  DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS 1880-1889--1890-1900
+  --------+-------------------++-------------------
+          |     1880-1889     ||     1890-1900
+    Ages  +---------+---------++---------+---------
+          |  Males  | Females ||  Males  | Females
+  --------+---------+---------++---------+---------
+   0-5    |   53.1  |   46.0  ||   48.5  |   40.8
+   5-10   |    7.2  |    7.7  ||    5.6  |    6.0
+   10-15  |    4.4  |    5.6  ||    3.6  |    4.6
+   15-20  |    4.9  |    5.8  ||    4.5  |    4.7
+   20-25  |    7.0  |    6.1  ||    6.0  |    4.9
+   25-30  |    6.5  |    7.4  ||    5.5  |    5.6
+   30-35  |    6.8  |    7.9  ||    6.1  |    6.5
+   35-40  |    7.8  |    8.4  ||    7.7  |    7.5
+   40-45  |    9.8  |    9.3  ||    9.3  |    8.2
+   45-50  |   12.6  |   10.2  ||   11.6  |    9.1
+   50-55  |   16.8  |   12.2  ||   15.7  |   11.8
+   55-60  |   22.6  |   17.0  ||   22.0  |   16.4
+   60-65  |   33.3  |   26.1  ||   30.7  |   24.2
+   65-70  |   46.9  |   39.2  ||   44.7  |   36.7
+   70-75  |   70.0  |   58.3  ||   74.5  |   65.0
+   75-80  |  104.9  |   92.9  ||  115.0  |   98.9
+   80-85  |  178.7  |  157.4  ||  169.4  |  151.6
+   85-90  |  246.7  |  210.9  ||  250.1  |  226.5
+   90-over|  392.3  |  350.1  ||  425.6  |  373.2
+  --------+---------+---------++---------+---------
+
+Note the improvement in mortality at nearly every age period of life, in
+both sexes.
+
+_Befolkningsforholdene i. Denmark_ i. 19. Arrhundrede, p. 125. Denmark
+_Statistiske Tabelvaerk_, Ser. 5, Litra A. no. 5.
+
+
+  DEATH RATE PER 1000 IN SWEDEN BY AGE GROUPS[V]
+  1801-10 to 1891-00
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Ages  | 0-5  | 5-10 | 10-15 |15-25 |25-35 | 35-45 | 45-55 | 55-65 |65 over
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Years |      |      |       |      |      |       |       |       |
+  1801-10| 79.0 | 12.1 |  7.2  | 8.5  | 11.0 | 14.9  | 22.7  | 40.8  | 111.4
+  1811-20| 76.0 |  9.7 |  5.6  | 7.2  |  9.9 | 14.3  | 21.0  | 37.6  | 102.9
+  1821-30| 63.1 |  7.6 |  4.5  | 6.1  |  9.4 | 13.6  | 20.1  | 35.4  |  96.9
+  1831-40| 60.3 |  7.5 |  4.7  | 6.0  |  9.8 | 14.3  | 20.8  | 35.6  | 102.1
+  1841-50| 56.8 |  7.8 |  4.4  | 5.5  |  8.0 | 12.2  | 18.1  | 31.8  |  97.1
+  1851-60| 60.5 | 10.9 |  5.5  | 6.1  |  8.4 | 11.9  | 17.9  | 32.1  |  91.6
+  1861-70| 57.3 |  9.1 |  4.4  | 5.4  |  7.2 | 10.1  | 15.1  | 28.7  |  87.2
+  1871-80| 52.3 |  8.5 |  4.2  | 5.3  |  7.4 |  9.3  | 13.1  | 23.6  |  79.4
+  1881-90| 43.6 |  7.7 |  4.0  | 5.2  |  6.6 |  8.2  | 11.5  | 21.1  |  71.4
+  1891-00| 36.9 |  6.0 |  3.6  | 5.4  |  6.5 |  7.8  | 10.9  | 19.7  |  71.3
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+
+Note the pronounced fall in the death rate at every age period during
+the past century.
+
+[V] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+[Sidenote: The Remedies]
+
+The remedies, however, are plainly indicated:
+
+1. Eugenics, to improve the stock.
+
+2. Periodic physical examinations to detect the earliest signs of
+   disease, and especially infective foci in the head, such as diseased
+   gums, tooth sockets, tonsils, nasal cavities, etc.
+
+3. The practice of personal hygiene along the lines of ascertained
+   individual needs.
+
+Cancer, another disease heavily on the increase in all civilized
+countries, may be combated by similar measures.
+
+
+
+
+SECTION IX
+
+EUGENICS
+
+
+"How to Live" deals mainly with personal hygiene, that is, the proper
+care of the individual. Hygienic improvement is limited, however, to the
+attainment of the best of which an individual is capable. Eugenics deals
+with the even more vital subject of improving the inherent type and
+capacities of the individuals of the future. It has been but briefly
+touched upon in this volume.
+
+Eugenic improvement is attainable through the control of heredity. By
+heredity is meant the action of elements which control the development
+of the individual, and determine his constitution or makeup. The laws of
+Nature governing this action are now known in part, so that advantage
+can be taken of them to bring about the hereditary improvement of the
+race, generation by generation.
+
+[Sidenote: What Eugenics is Not]
+
+Eugenics is not simply sex hygiene, as many have come to consider it,
+owing to the liberal use of the word Eugenics by the sex hygienists.
+Sex hygiene is, of course, one of the considerations in eugenic
+improvement.
+
+Eugenics is not, furthermore, the science of improving the physical
+organism only, as has been erroneously assumed by certain uninformed
+publicists, a point of view which has been promoted by cartoonists, who
+find it good sport for their pens.
+
+Eugenics does not require the old Spartan practise of infanticide, nor
+does Eugenics propose to do violence in any other way to humanitarian or
+religious feeling.
+
+Eugenics does not mean, as some have imagined, compulsory or
+government-made marriages.
+
+Nor is Eugenics the science of improving the human stock by matings that
+are academically ideal, but which lack the element of individual
+attraction and instinctive love.
+
+[Sidenote: Discovery of Hereditary Laws]
+
+There was a time when the inherent personality of a man, the color of
+his eyes, the capacity of his mind, the quality of his character, seemed
+clearly subject to the caprice of forces beyond the reach of mortal
+perception. In attempting to trace the source of a personality,
+hereditarily, no constancy could be detected in its relation to the
+lives from which it arose. A child was never absolutely like brother,
+sister, mother, father or grandparent.
+
+An epoch-making discovery in 1865 by an Austrian monk named Mendel,[57]
+and later discoveries by a number of other scientists, revealed the
+subdivisibility of each individual into many distinct units or traits,
+the hereditary sources of which were clearly traceable, leading to
+various individuals of the family line, and not to one individual alone.
+Furthermore, it was found that the lack of a certain trait sometimes
+appears as a trait in itself, just as darkness seems like a condition in
+itself rather than as an absence of light.
+
+These discoveries changed the whole current of thought regarding
+heredity, and the constancy of its action, as well as its
+controllability. It also emphasized the fact that it does make a
+difference whom one marries as to the character of the resulting
+offspring. Their makeup is not subject to the caprice of forces beyond
+human perception, but is in some degree subject to control.
+
+Out of these discoveries has arisen the science of Eugenics. Sir Francis
+Galton, of England, was the first to start a world movement for its
+application toward conscious betterment of the human stock.
+
+[Sidenote: Rules of Eugenics]
+
+From the known laws governing the inheritability of unit-traits, it is
+apparently necessary, in the betterment of the race, to follow a few
+important rules:
+
+1. Learn to analyze individuals into their inheritable traits--physical,
+mental and moral.
+
+2. Differentiate between socially noble and ignoble traits, between
+social and educational veneer and sterling inherent capacity.
+
+3. Do not expect physical, mental and moral perfection in any one
+individual, but look for a majority of sterling traits.
+
+4. Observe the presence or absence of specific traits in individuals at
+all ages of successive generations and fraternities of a family line.
+
+5. Learn how to estimate the inheritability of such traits in a family
+line, upon specific mating with another family line.
+
+6. Join your family line to one which is strong in respect to the traits
+in which yours is weak.
+
+7. But remember also that injuries can be inflicted on offspring by
+unhygienic living.
+
+[Sidenote: Inheritable Traits]
+
+Some of the characteristics in Man's complex known to act hereditarily
+and to be traceable to distinct sources on family lines are as
+follows:[58]
+
+_Physical Traits._--Character of the facial features, color of the eyes,
+hair and skin, stature, weight, energy, strength, endurance, quickness,
+commanding presence, vivacity of manner, general bodily soundness; also
+defects of many kinds, such as those of the nervous system, of the
+speech, eyes, ears, skin, also baldness, defects of the muscular system,
+blood, thyroid glands, vascular system, respiratory system, digestive
+system, reproductive organs; also defects and peculiarities of the
+skeleton, etc. This does not mean that all shortcomings are inherited.
+It does mean, however, that the type of organism is inheritable which
+lacks resistance to the germs and other precipitating factors in
+bringing about the disease.
+
+_Mental Traits._--Among the mental characteristics known to arise from
+traceable hereditary sources may be mentioned factors in musical
+ability, artistic composition, literary ability, mechanical skill,
+calculating ability, inventive ability, memory, ability to spell,
+fluency in conversation, aptness in languages, military talent,
+acquisitiveness, attention, story-telling, poetic ability; and, on the
+other hand, insanity, feeble-mindedness of many types, epilepsy. These
+are suggestive of the inheritability of many other mental traits not yet
+studied.
+
+_Moral Traits._--Among the moral traits known to possess inheritable
+elements are generosity, piousness, independence, industry, will-power,
+faithfulness, fairness, sociability, reliability, self-reliance,
+tendency to work hard, perseverance, carefulness, impulsiveness,
+temperance, high-spiritedness, joviality, benignity, quietness,
+cheerfulness, hospitality, sympathy, humorousness, love of fun,
+neighborliness, love of frontier life, love of travel and of adventure.
+The same may be said of immoral traits, such as criminality, pauperism,
+delinquency, irascibility, lying, truancy, superstition, clannishness,
+secretiveness, despondency, slyness, exclusiveness, vanity, cunning,
+cruelty, quickness to anger, revengefulness, etc.
+
+[Sidenote: Distribution of Traits]
+
+These physical, mental and moral peculiarities are not scattered evenly
+through the population, but exist on certain family lines only.
+
+For instance, one-tenth of the deaths that occur in the United States
+are from tuberculosis. But this does not mean that one-tenth of all
+families die of the disease. On the contrary, some families lose more
+than half their numbers from it, while other families lose almost none
+at all. The 10 per cent. is simply the average of all. The percentage is
+high among the Irish, and low among the Jews. Life insurance companies
+take consideration of this fact in examining applicants for insurance. A
+family history of tuberculosis counts against even a healthy applicant,
+not because of a belief that tuberculosis is directly inheritable, but
+because non-resistant types, especially light-weights, are known to be
+transmitted. A profound influence toward checking this malady would
+evidently be exerted if the matings on the family lines exhibiting the
+characteristic of susceptibility were to cease, and thus the
+perpetuation of susceptible types checked.
+
+The same is true of crime. The 80,000 prisoners constantly supported in
+the United States are recruited not evenly from the general population,
+but mainly from certain family breeds.[59] Criminality among "The
+Jukes" is a rule, among Jonathan Edwards' descendants, the exception.
+The same is true of mental abilities of different kinds. Galton showed
+that the prominent English judges, statesmen, chancellors, etc., were
+furnished by certain family lines only, and were not drawn evenly from
+all families.[60] The same is true of feeble-mindedness.[61]
+
+[Sidenote: Socially Noble and Ignoble Traits]
+
+The question of what traits are desirable and what traits are
+undesirable might seem, on first thought, rather a difficult matter to
+determine. Few of us would like to have our neighbor's taste in the
+matter constituted as a standard of judgment upon our own traits. There
+is one standard of judgment, however, that is so broad and impersonal
+and so founded on the elements in society to which all individuals are
+subject, that it can justly serve as a line of division between the
+desirability and undesirability, broadly speaking, of individual traits
+for perpetuation. This is the measurement by the standard of social
+worth and service commonly designated as "fitness."[62] Above this
+dividing line may be roughly grouped the genius, the specially skilled,
+the mediocre, who are a service to society, or at least not a burden.
+Below this line may be grouped those feeble-minded, paupers, criminals,
+insane, weak and sick, who are a burden, economically and socially. That
+is, a person's traits are desirable of perpetuation if so balanced as to
+render the individual not a burden to others.
+
+It must undoubtedly be true that many families possess, inherently,
+traits of ability which have never had an opportunity to exhibit
+themselves. This may account for the apparently sudden appearance of
+great men and women without obvious hereditary background. It is plainly
+possible, furthermore, to bring about a special combination of two
+family lines, the mental traits on neither of which exhibit
+remarkableness, but which, when combined, bring an extremely happy
+result.
+
+Mental ability does not depend upon education. Education can only enable
+an individual to utilize more fully his inherent ability; it cannot
+increase capacity.
+
+The same is true, of course, of physical capacity. Sandow has an
+extraordinary muscular ability, developed by certain exercises. Similar
+exercises will not, however, develop all men into Sandows, no matter
+how constant their faith and persistent their efforts. Sandow was, we
+may assume, hereditarily gifted with a superior muscular capacity, which
+his exercises have enabled him to fully develop. It is true, however,
+that few people ever realize their full physical and mental capacities,
+owing to lack of opportunity, inclination, etc., and that there
+generally exist untold possibilities for improvement for those who wish
+to get the most out of themselves.
+
+[Sidenote: A Majority of Sterling Traits]
+
+It is apparent that the make-up of an individual is the result of a very
+complex combination of traits. For this reason, the makeup is not likely
+to fall heir to all "bad" traits, any more than it is to all "good"
+traits. Even the feeble-minded, who have fallen heir to such an
+intensely undesirable trait--or rather, to the lack of intensely
+desirable traits--in many instances have simultaneously inherited many
+desirable traits, such as kindness, gentleness and generosity, often
+lacking in those possessed of scholarly capacities. Many women of the
+border-line type of feeble-mindedness, where mental incapacity often
+passes for innocence, possess the qualities of charm felt in children,
+and are consequently quickly selected in marriage. If a mentally able
+man possess as an ideal of womanhood other traits than mental capacity,
+no amount of schooling for his child can make up for the difference
+between the mental capacity of the offspring of such a mating, and the
+offspring of a mating with an able-minded woman. Although the trait of
+able-mindedness is dominant, so that the mating of an able and a feeble
+mind will result in fairly able-minded offspring, who may even be above
+the average, mentally, such offspring carry in their own germ plasm the
+defect derived from their feeble-minded parent, which defect may then be
+passed on to future generations through the germ plasm from which their
+children get their inheritance. A mother's hereditary influence on the
+child is just as important a factor as the father's, generally speaking.
+Where feeble-mindedness exists on a family line, care should be
+exercised by the able-minded members of that line not to mate with
+another line possessing cases of feeble-mindedness, lest the offspring
+then fall heir to feeble-mindedness, which can skip a generation. An
+appreciation of what is feeble-minded, and a realization of its
+inheritability can not help but modify a man or a woman's admiration
+for the traits or lack of traits which it embraces.
+
+Persons possessing weak physical makeups may possess strong mental
+capacities, and vice-versa. Persons of superior mental capacities may
+lack loftiness of character. It might happen that in so mating as to
+prevent the perpetuation of an undesirable trait, physical, mental or
+moral, a desirable trait would be lost along with it. In any mating
+transaction, therefore, choice must necessarily compromise upon the
+favorable hereditary action of a majority of the traits on the two
+family lines. One must relinquish any quest for perfection. After
+eliminating the individuals possessing the grossly unsocial traits below
+the dividing line of social fitness, one must choose with respect to a
+majority of socially fit traits, in addition to the elements of personal
+congeniality and affinity. The two last-named elements, however,
+generally serve as useful narcotics in blinding the mating individuals
+to the existence of the compromise, and the real becomes the ideal.
+
+[Sidenote: Successive Generations and Fraternities]
+
+Each trait in the mosaic of one person is transmitted or not transmitted
+to a child according to the mating of that particular trait--mating
+with trait or lack of trait--rather than according to the mating of the
+two persons as a whole. That is, when a man and woman marry and bear
+offspring, it is not the mating of two units, but it is the mating of
+myriads of pairs of units--the units being the constituent traits and
+lack of traits (contained in some mysterious way in the germ plasm),
+each trait-mating producing its own trait-offspring. The collection of
+these trait-offspring makes up the child.
+
+It has been observed that traits differ with respect to their action in
+mating. Given a specific type of trait-mating, say of a trait with like
+trait, or trait with the lack of that trait, some types always reappear
+in the next generation or else are lost entirely from the family line
+unless reinfused, whereas other types of traits may not reappear in the
+next generation, but still appear in a generation further removed.
+Another type of trait is transmissible only by one sex of a family line,
+and can not be transmitted by the other sex.
+
+From these facts, it is readily understandable how important becomes the
+consideration of the marriage of relatives, such as cousins,[63] who
+are, of course, individuals of the same family line, whose mating
+brings together like groups of traits, thus strengthening the existence
+of these traits, whether desirable or undesirable. Cousin marriages,
+when the family possess traits of mental ability, may result in children
+who are geniuses; but cousin marriages, when the family line possesses
+traits of mental inability, may result disastrously with respect to
+offspring. Family lines possessing traits of mental weakness should most
+assuredly join only to family lines possessing traits of strength in
+those regards.
+
+In calculating the inheritability of traits, it is also necessary to
+consider that certain physical, mental and moral traits flower at the
+arrival of certain ages only. It is necessary to look along the whole
+line of a life, as traits may exist at one age and not at another. A
+boy's beard does not appear until puberty. Likewise, other physical and
+mental and moral traits sometimes do not manifest themselves until
+specific ages, according to the type of the family breed. Because a
+parent dies before the development of the trait does not preclude its
+transmissibility to his offspring. Huntington's chorea, an extremely
+undesirable trait, does not develop until middle life, but is
+transmissible to offspring even though the father dies from some other
+cause before the period when the disease in his own person would be
+expected to appear.
+
+[Sidenote: Results of Specific Matings]
+
+[Sidenote: Andalusian Fowl]
+
+We can best understand the laws governing the inheritance of traits by
+taking a few concrete cases. The first case is that of an Andalusian
+fowl. We shall consider the two species, pure bred black and pure bred
+white, and confine ourselves to observing the inheritance of the single
+characteristic, plumage _color_. Of course, as long as the black mate
+only with the black their children will be black, and as long as the
+white mate with white the children will be white. But if a white mates
+with a black, the children will not be either black or white, but blue.
+All will be blue. But the most interesting facts appear in the next
+generation, when these hybrid blue fowls mate with black or white, or
+with each other. The original of the cross between the white and the
+black is an entirely new color blue, which may be considered a sort of
+amalgam of black and white. But a cross between the blue and the black
+will not be any new color, but will be either black or blue--and the
+chances are even. That is, in the long run about half of the children
+of the blue and black parents will be blue and half will be black. None
+of the children will be white. So also crossing the blue with the white
+will result in half of the children being blue and half, white. Still
+more curious is the result of mating blue with blue. One might imagine
+that in this case all the children would be blue, but only half will be
+blue, while a quarter will be black and a quarter white.
+
+[Sidenote: Laws of Chance]
+
+These laws are a curious mixture of chance and certainty. In certain
+circumstances, as we have seen, we can predict with certainty that the
+offspring will be black, white, blue, or whatever the case may be. In
+other circumstances we can only state what the _chances_ are. But these
+chances can be definitely stated as one in two, one in four or whatever
+it may be, and where there are large numbers of offspring this amounts
+to a practical certainty that definite proportions will have this or
+that color, or other characteristics.
+
+Two parents are like two baskets or bundles of traits from which the
+child takes its traits at random. In the wonderful play of
+Maeterlinck's, called the "Bluebird," we are taken to the "land before
+birth," where the children are waiting to be born, having selected
+their parents to be. Of course, this is only a pleasant fancy, like the
+advice of Oliver Wendell Holmes to children to choose good grandparents,
+but it is a useful fancy which will help us to understand the laws of
+heredity. The child of the Andalusian fowl takes its color from its two
+parents on the same principle as a lottery in which it would take two
+beans, white or black as the case might be, from each of two baskets.
+Every individual is a sort of basket containing two beans, as it were.
+It took one of these two beans from each parent and will give one to
+each child.
+
+With this picture of a bean lottery before us it is very easy to
+understand how the colors of Andalusian fowls are inherited. When two
+black fowls mate, the offspring must be black, because in this case each
+parent basket contains a pair of black beans, so to speak, so that the
+child taking one black bean from each basket will necessarily have a
+black pair. For the same reason the child of two white fowls must be
+white, but when a black and white fowl mate, the child takes a white
+bean from one parent and a black from the other, its own color being
+resultant or amalgam of the two, which in the case of the Andalusian
+fowl is blue. Since every such hybrid child has this same combination of
+a white and a black bean, all these hybrids are alike. All are blue. It
+is important to remember that this hybrid blue is only a sort of
+mechanical mixture of black and white, and that the black and white are
+still separate beans, as it were.
+
+But now suppose a hybrid or blue fowl to mate with a white. This means
+that the child takes from the white parent or basket one of the two
+white beans and from the blue parent or basket, one of the two beans, of
+which one is white and the other, black; the bean taken from the first
+or white basket must be white, but that taken from the second or blue or
+hybrid basket may be either white or black. It is a lottery with an even
+chance of drawing white or black. In the long run, half of the children
+will draw white and half, black. Those which draw the white will, since
+they also drew white from the other parent, be wholly white, but those
+which drew the black will be blue, since they will have one black and
+one white bean. We see, too, that the white child is just as truly white
+as though it had not had a hybrid parent; for of the two elements or
+beans which the hybrid carried, the black one was left behind untaken.
+We see that the blue child is a hybrid exactly like its hybrid parent,
+and not any new kind of cross between the blue and the white. In short,
+the children of a blue and white are either the one or the other and not
+a mixture. In the same way if a blue mates with a black, half of the
+children will be black and half blue.
+
+Finally we come to the mating of a blue with a blue. Here the lottery is
+to pick a bean from two baskets, each basket containing both white and
+black beans in equal numbers. When at random one is taken from either of
+these two baskets there is an even chance that the bean from the father
+is white or black and an even chance that the bean from the mother is
+white or black.
+
+Now, what is the chance that the child draws a white bean from both
+baskets? Evidently it is one chance in four; for there are four ways
+equally probable in which you can take these beans, viz.: (1) black from
+the father basket and black from the mother, (2) white from the father
+and white from the mother, (3) white from the father and black from the
+mother, (4) black from the father and white from the mother. So the
+children could draw both white once in four times, both black once in
+four, and a white and a black in the other two cases. And that is why
+from two blue Andalusian fowls, on the average you will have one-quarter
+of the children black, one-quarter white, and the other two-quarters,
+blue. Again let us stop to emphasize the fact that the black children of
+these hybrids are just as pure blooded as their black grandparent, and
+will mate with other pure-blooded black in exactly the same way as
+though there had never been any white in their ancestry. The white
+strain has been left behind, or been "bred out."
+
+We have spoken of one character or characteristic--color. The same laws
+apply to other characters. Often different characters are inherited
+quite independently of one another. Each of us is a basket or bundle of
+very many qualities, each quality being a little compartment of the
+basket with two beans in it. There is, as it were, a pair of beans for
+every unit trait, whether that trait relates to color, to musical
+ability, or to any one of hundreds of other kinds.
+
+To summarize the laws of inheritance of the unit character called color,
+in Andalusian fowl, we have really six ways in which we can consider
+mating of the three colored fowls (black, white, blue): (1) black may
+mate with black, in which case all the offspring will be black, (2)
+white may mate with white, in which case all the offspring will be
+white, (3) a black may mate with a white, in which case the offspring
+will all be blue--a hybrid containing both black and blue elements, (4)
+blue may mate with a black, in which case half the offspring will be
+pure bred black, and half hybrid blue, (5) a blue may mate with a white,
+in which case half the offspring will be white and half blue, (6) blue
+may mate with blue in which case a quarter of the offspring will be
+white, a quarter black and a half blue.
+
+[Sidenote: Guinea Pigs]
+
+These results are the fundamental laws discovered by Mendel. But the
+results are not always as clear as in the case of the Andalusian fowl.
+In that case the hybrids were not like either parent, but were a new
+color, blue, so that they were labeled at once and recognizable as
+hybrids--but this is not generally the case. Take, for instance, guinea
+pigs. What will be the result of mating an "albino" white with a black
+guinea pig? Quite exactly the same principle applies as in the case of
+the Andalusian fowl, but the principle is not as clear to see. All the
+offspring are hybrid, but they will not be blue: they will be black.
+They will look like the black parent, but they are different. The black
+color predominates; i.e., black is "dominant" over white, while the
+white recedes out of sight, or is "recessive." This hybrid black guinea
+pig is like the hybrid blue Andalusian fowl. It is a hybrid, a
+combination of white and black, but in the guinea pig the black covers
+up the white so that _nothing_ in the color reveals the fact that it is
+a hybrid. Now if the hybrid black offspring of these black and white
+guinea pigs mate with each other, the result will follow exactly the
+same Mendelian law as applied to the Andalusian fowl. But this will not
+be so clear, because now we have two kinds of black instead of a black
+and a blue. One child in four will be _pure bred_ black like the
+grandparent and two out of the four will be _hybrid_ black. So to the
+eye we shall simply have, out of four children, one white and three
+black. But those three black are not all alike. One is a thoroughbred
+and two are half-breeds.
+
+But how then are we to distinguish between the one pure bred black, the
+thoroughbred, and the two blacks that are hybrids so that we can be sure
+which is which? The only way they can be distinguished is to wait to see
+what their offspring will be in the next succeeding generations.
+
+The one that is a thoroughbred will behave like a thoroughbred. For
+instance, if mated with white they will have nothing but black children.
+But if one that is hybrid black mate with one that is white, only half
+of the children will be white; these white children reveal the fact that
+their black parent was a half breed. Then we can put a tag on that black
+parent. If proper tags are put on the blacks so as to distinguish
+between the pure-blooded and the half-blooded--say a blue tag on the
+hybrids and a black on the thoroughbreds--we shall get exactly the same
+results as described in the case of the Andalusian fowl, in the six
+cases mentioned. The same principles apply to qualities of the guinea
+pigs other than color. Thus, if a long-haired guinea pig mates with a
+short-haired guinea pig, all the offspring will be short-haired, because
+short hair is dominant over long hair. Again, if a smooth-coated guinea
+pig mates with a rough-coated one, the result will be rough coated,
+because a rough coat is dominant over a smooth coat.
+
+[Sidenote: "Thoroughbred" Humans]
+
+The same principles undoubtedly apply to the human race, although as yet
+only a few traits have been carefully studied. Eye color is one of
+these. Imagine a marriage of a thoroughbred, black-eyed Italian with a
+thoroughbred, blue-eyed Irish. What will be the result? All the children
+will be black-eyed, black being dominant over blue; but these black eyes
+are not the genuine article that the Italian parent possessed. They are
+a blend, and it is only because the black element dominates over or
+conceals the blue element that we can not see on the surface that there
+is any blue there. But it may come out in the next generation; for, if
+these half-blooded individuals marry among themselves one-quarter of
+their children on the average will be blue-eyed. The other
+three-quarters will be black-eyed, but only one-quarter will be "really
+and truly" black-eyed, i.e., black-eyed like the Italian. The remaining
+half are hybrid black, like the parents. It is only a sort of imitation
+black so to speak.
+
+The appearance of blue eyes in the second generation is the long
+observed but formerly mysterious "atavism," or reversion to the
+grandparent.
+
+Suppose the children of an Italian and an Irish parent intermarry with
+pure bred Italians. We immediately know what will be the result. All the
+children will be black-eyed, but among a large number only half will be
+thoroughbred black-eyed. The other half will be "imitation" black-eyed.
+The case is just like the mating of hybrid black guinea pigs with
+thoroughbred black guinea pigs, or of the blue fowl with the black.
+Similarly, if the Irish-Italian hybrids marry with pure Irish, half the
+offspring will be blue-eyed and half will be hybrid black-eyed.
+
+[Sidenote: Dominants and Recessives]
+
+Black eyes are "dominant" over blue eyes because the black color is due
+to a pigment, while the blue color is due to the absence of this
+pigment. In general a quality which is due to the presence of some
+positive element is dominant over a quality due to the absence of that
+element. A child inheriting from a blue-eyed person simply draws a blank
+from that side in the lottery.
+
+In order to understand how these principles of Mendel apply in any given
+case we need first to know what traits are "dominant" and what are
+"recessive."
+
+Among traits known to be "dominant" are, besides pigmentation of the
+eye, certain peculiarities of the skeleton, such as short-fingeredness
+(two phalanges only on each digit), Huntington's chorea, presenile
+cataract, congenital thickening of the skin, early absence of hair,
+diabetes insipidus, stationary night-blindness, liability to periodic
+outbreak of temper, etc.
+
+Among traits known to be "recessive" are albinism (or lack of
+pigmentation), a certain degenerative disease of the eye, deafmutism,
+imbecility, insanity of certain types, certain nervous diseases; also
+mental traits, such as musical ability.
+
+Suppose now that a normal or "strong-minded" person, if we may use that
+term as distinct from feeble-minded, marries a feeble-minded person.
+Assuming that the "strong-minded" person is a "thoroughbred" all of the
+children will be apparently normal. None will be feeble-minded.
+"Strong-mindedness" is dominant over weak-mindedness. Yet all these
+children that seem to be perfectly normal lack something in their
+bodies. This deficiency is simply covered up but can crop out in later
+generations. If two of these hybrids between the weak-minded and the
+strong-minded marry each other, one-quarter of the children will be
+feeble-minded, one-quarter thoroughbred strong-minded and the remaining
+half, though apparently strong-minded, will carry the taint in them just
+as their parents did. They are half-breeds. On the other hand, if two
+feeble-minded people marry, all of the children will be feeble-minded.
+Certainly we can and ought to forbid and prevent such marriages.
+
+But feeble-mindedness is a recessive quality, so that if the
+feeble-minded marry only with normal individuals, the feeble-mindedness
+does not blight the next generation, and if these apparently normal
+children of such marriages take pains to marry only really normal
+individuals, avoiding not only the feeble-minded but even those like
+themselves who have feeble-mindedness on one side of their family tree,
+there will be no feeble-mindedness cropping out in future generations.
+
+[Sidenote: Instances of Eugenic Improvement]
+
+But not all human abnormalities are recessive. Thus Huntington's chorea
+is dominant, so that every child of the unfortunate victim of this
+malady will contract it when it reaches the right age. Marriages of such
+people should, therefore, never be allowed, even with normal
+individuals.
+
+But when we propose to restrict marriages or mating of those unfit to
+marry, people are apt to say, "That is a dream. It can't be done." But
+it can be done and it has been done. Every one has heard of the cretins
+in Switzerland. They are a kind of idiot who are short in stature and
+afflicted in all cases with goitre in the neck. Of course, many people
+have goitre who are not cretins, but there is no cretin who has not
+goitre. These cretins are peculiarly a feeble-minded people. They are
+common still in many towns of Switzerland; they are loathsome objects,
+helpless as children, with silly smiles, unable to take care of
+themselves in even the simplest toilet ways, and have to be looked after
+like domestic animals, or even more closely.
+
+A gentleman very much interested in Eugenics visited Aosta, in Italy,
+just outside of Switzerland, once in 1900 and again in 1910. In 1900 he
+found many of these creatures among the beggars in the streets, in the
+asylums, in the home, in the orphan asylum--everywhere he ran across
+these awful apologies for human beings. But in 1910 he found only one!
+What had happened? Simply that a few resolute intelligent reformers had
+changed the entire situation. An isolation institution, or rather two
+institutions, one for the men and the other for the women, were
+established. In these the best care of the inmates was taken as long as
+they lived, and they do not live long. But pains were taken to see that
+by no possibility could marriage or mating of those people take place.
+They forfeited any such rights in return for the care that they received
+from the State.
+
+Thus is it possible to apply the laws of heredity as laid down by Mendel
+in a thoroughly practical way and to get results _immediately_ in one
+short generation. It seems, and it is, a colossal task to change average
+human nature one iota. Yet in the light of modern eugenics we could make
+a new human race in a hundred years if only people in positions of power
+and influence would wake up to the paramount importance of what eugenics
+means. And this could be done quietly and simply without violence to
+existing ideas of what is right and proper. It could be done by
+segregation of the sexes for defectives, feeble-minded, idiots,
+epileptics, insane, etc. By this kind of isolation we can save the
+blood-stream of our race from a tremendous amount of needless
+contamination.
+
+And it is being done. The growing tendency to put defectives in
+institutions, though originally with no such object, will reduce the
+transmission of defects, especially when it is recognized that the sexes
+must be separated and that the inmates should be kept at the institution
+through the reproductive period of life.
+
+[Sidenote: Educational Influence]
+
+It is inconceivable that the average individual will deliberately and
+consciously make his calculations regarding the character of possible
+offspring before he allows himself to fall in love to the point of
+desiring marriage. Yet unconsciously an educational influence on love
+and on marriage selection has been operating through centuries. The
+sick, the feeble-minded, the immoral, and members of their families,
+have at all times been socially handicapped, and have always been the
+first to be eliminated in marriage selection. And it is conceivable that
+this already developed wisdom in mate-choosing can easily be augmented
+by a further knowledge of heredity which is now available. It
+unconsciously favorably modifies the individual taste.
+
+Certain races of men, without consciousness of their action, have varied
+in the character of their choices (sex selection) in such a way as to
+bring about varied conditions in their races, with respect to resistance
+to disease, of mental capacity and to moral quality. The Mongolian
+differs from the Hebrew, the Anglo-Saxon differs from the African.
+
+It depends largely upon the action of those now upon the earth, who are
+now making their choices of marriage, as to whether the races of the
+future shall be physical, mental or moral weaklings, or whether they
+shall be physically brave and hardy, mentally broad and profound, and
+morally sterling.
+
+[Sidenote: Summary]
+
+To summarize: There are three main lines along which eugenic improvement
+of the race may be attained:
+
+(1) Education of all people on the inheritability of traits; (2)
+segregation of defectives so that they may not mingle their family
+traits with those on sound lines; (3) sterilization of certain gross and
+hopeless defectives, to preclude the propagation of their type.
+
+There would seem to be great need of State Eugenic Boards, to correlate
+and to promote these activities, in the interests of the future
+population, and to give expert advice as to how to legislate wisely, and
+individual advice as to how to mate wisely. The latter function now
+falls entirely upon the Eugenics Record Office at Cold Spring Harbor,
+where the work is being carried on with great efficiency with the funds
+at command.
+
+
+_REFERENCES_
+
+[57] Darbishire, A. D.: _Breeding and the Mendelian Discovery_, Cassell
+& Company, Ltd., London, New York, Toronto and Melbourne, 1911.
+
+[58] Davenport, Chas. B.: _Heredity in Relation to Eugenics_, Henry Holt
+& Company, New York, 1911.
+
+[59] Dugdale, Robert L.: _The Jukes_, G. P. Putnam's Sons, New York and
+London, 1910.
+
+[60] Galton, Francis: _Hereditary Genius_, D. Appleton & Company, New
+York, 1870.
+
+[61] Goddard, Henry H.: _The Kallikak Family_, The Macmillan Company,
+New York, 1912.
+
+[62] Kellicott, William E.: _The Social Direction of Human Evolution_,
+D. Appleton & Company, New York and London, 1911.
+
+[63] Huth, Alfred Henry: _Marriage of Near Kin_, Longmans, Green &
+Company, London, 1887.
+
+[64] Darwin, Charles: _The Descent of Man_, Thomas Y. Crowell & Company,
+New York, 1874.
+
+For further bibliographic lists, see bulletins entitled "Books and
+Journals," and "Publications" issued by the Eugenics Record Office, Cold
+Spring Harbor, N. Y.
+
+
+
+
+INDEX
+
+
+  Abdominal muscles, beneficial effects of erect posture on, 57.
+
+  Acids, excess of, from overabundance of animal proteins in diet, 39;
+    fruit and vegetable, in a mixed diet, 43.
+
+  Activity, necessary to living a hygienic life, 89;
+    work and play the two great forms, of, 89.
+
+  Adulterants in foods, harmful, 65.
+
+  Advertising, measures of reform in, 162-163.
+
+  Agar-agar, a preventive of constipation, 52-53;
+    for use in colds, 279.
+
+  Air, the first necessity of life, 7;
+    motion, coolness, humidity, and freshness of, important features
+          of ventilation, 7;
+    the matter of drafts, 8-9, 123-124, 274, 277;
+    securing fresh, through windows, 9-10;
+    prevention of stagnation of, by air-fans, 10;
+    action of different heating systems, 10;
+    importance of coolness of, 10-11;
+    securing proper degrees of dryness and humidity, 11-12;
+    lighting systems and, 13;
+    evils of tobacco smoke and of dust, 13;
+    bacteria in, carried by dust particles, 13-14;
+    benefits of sunlight, 14;
+    wearing of clothing which admits, 14-15, 275;
+    benefits of out-of-door, 18-20, 276;
+    outdoor sleeping, 20-24, 104, 220, 276;
+    deep breathing, 24-27.
+
+  Air-baths, taking of, 15-16, 148.
+
+  Air-fans, use of, 10.
+
+  Alcohol, modern movement against, 3;
+    poisons in, 65, 241;
+    ill effects of, 67-68;
+    resistance to infectious diseases weakened by, 68;
+    social evil traceable to, 123;
+    to be avoided in cases of overweight, 216;
+    statistics of influence of, on longevity, 227-235;
+    per capita consumption of, in various countries, 235-236;
+    laboratory and clinical evidence relating to physiological effects
+          of, 236 ff.;
+    effect on brain and the nervous system, 237-239;
+    influence on bodily resistance to disease, 239-240;
+    effect on heart and circulation, 240-241;
+    food value of, 241-242;
+    effect on offspring, 243;
+    attitude of National Council of Safety toward, 244;
+    condemnation of, shown by restrictive and prohibitive measures of
+          governments, 244;
+    references on subject of, 244-249.
+
+  Alkaline dentifrices, 86.
+
+  Amusements. See Recreation.
+
+  Andalusian fowl, illustration from, of action of hereditary traits,
+          307-313.
+
+  Anglo-Saxon race, effects of indoor living upon, 147.
+
+  Animal cells, apparent immortality of, 142-143.
+
+  Apoplexy, death rates from, 284, 285.
+
+  Appetite, misleading of, by delicacies of civilization, 151-152.
+
+  Apples, food value of, 30, 177, 179.
+
+  Arch supports for flat foot, 224, 225.
+
+  Arteries, tobacco and diseases of the, 69, 263.
+
+  Arthritis deformans, caused by focal infection, 82.
+
+  Asparagus, food value of, 41, 175.
+
+  Asthenic droop, cause of, 58.
+
+  Athletes, effects of tobacco on, 68, 69, 257-259.
+
+  Athletics, ideals in, 96;
+    injuries from college, 96.
+
+  Attention, control of, essential to securing equanimity, 115.
+
+  Autointoxication, meaning of, 81;
+    intestinal intoxication distinguished from, 81-82.
+
+  Avocation, practise of an, 98.
+
+
+  Bacteria, carried on dust particles, 13-14;
+    part played by, in colds, 272.
+    _See_ Germs.
+
+  Balanced ration, classification of foods with view to a, 171, 175-183.
+
+  Bananas, food value of, 30, 177;
+    digestibility of, 49;
+    a cheap source of starch and sugar, 131.
+
+  Bank employés, unsuspected impairments among, 136-137.
+
+  Basal metabolism of the body, ascertaining the, 196-197.
+
+  Baseball, value as all-round exercise, 98.
+
+  Bathing, importance of, for avoiding disease, 75-76;
+    perspiring before, 76;
+    activity and relaxation combined in, 101-102;
+    as a means of skin training, 274-275.
+
+  Baths, different forms of, for different needs, 102;
+    nervous relaxation induced by neutral, 102;
+    for colds, 278-279.
+
+  Beans, baked, food value of, 29, 175;
+    a high-protein food, 38;
+    protein in, a possible objection, 39-40;
+    a cheap source of protein, 131.
+
+  Bedbugs, diseases spread by, 74.
+
+  Beds, hard preferable to soft, 104.
+
+  Beets, food value of, 41, 175.
+
+  Belts, constriction from, 16.
+
+  Benedict, F. G., experiments by, to ascertain basal metabolism, 196-197.
+
+  Berries, food value of, 41, 177.
+
+  Blindness among tobacco smokers, 264.
+
+  Blood pressure, influence of deep breathing on, 25.
+
+  Bowels, foods the best regulators of the, 52.
+    _See_ Constipation.
+
+  Brain, effect of alcohol on, 237-239.
+
+  Brain workers, eating habits of, 34-35.
+
+  Bread, food value of, 29, 180;
+    stale and crusty preferable to soft fresh, 41;
+    a cheap source of starch and sugar, 131.
+
+  Breathing, deep, 24-25;
+    influence of muscular exercises on, 26;
+    beneficial effect of singing, 26;
+    relation of, to one's mental condition, 26-27.
+
+  Bulk, a necessary quality in food, 41-42, 150.
+
+  Bush, A. D., tests by, as to smoking and mental efficiency, 260.
+
+  Butter, food value of, 30, 33, 181.
+
+
+  Cabbage, cellulose in, 41;
+    food value of, 131, 175.
+
+  Cakes, table of food values of, 179.
+
+  Calories, fuel-units for measuring food, 28.
+
+  Cancer, measures for combating increase of, 292.
+
+  Candy, over-indulgence in, 48.
+
+  Cantaloupe, food value of, 30, 177.
+
+  Carbohydrate, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    in cheap foods, 131;
+    list of foods rich, moderate and deficient in, 171.
+
+  Card-playing, mental recreation from, in moderation, 100.
+
+  Catarrh, sometimes caused by smoking, 264;
+    avoiding quack cures for, 280.
+
+  Cathartics, avoidance of, 53.
+
+  Cauliflower, food value of, 41, 175.
+
+  Celery, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Cellulose, a necessity in diet, 41.
+
+  Cereals, laxative quality of, 52;
+    table of food values of, 180-181;
+    for underweight, 220.
+
+  Chairs, effect of, on sitting posture, 60-61;
+    among the evils of civilization, 152.
+
+  Character, posture and, 63-64;
+    influence of health on, 105-107.
+
+  Charts, showing comparative mortality among abstainers and
+          non-abstainers, 230-233;
+    of death rates in different countries and at different periods,
+          283-285.
+
+  Cheese, food value of, 29, 38, 131, 181.
+
+  Cheeses, putrefactive, among the worst foods, 48.
+
+  Chewing, necessitated by hard foods, 41;
+    importance of thorough, 44-47.
+    _See_ Mastication.
+
+  Children, results of faulty posture in, 62;
+    sleep required by, 103;
+    effects of alcoholic indulgence by parents on, 243.
+
+  Choice of foods, effect of slow eating habits on, 47.
+
+  Cigaret smoking, special evils of, 261.
+
+  Cigars and cigarets, nicotin in, 254-255;
+    physical and mental effects of smoking, 255-267;
+    increase in use of, 267-268.
+
+  Circulation, effect of alcohol on, 240-241;
+    effect of tobacco on, 256, 259-260, 263, 267.
+
+  Circulatory system, death rates from diseases of the, 284, 285.
+
+  Civilization, hygiene and, 143-156.
+
+  Cleanliness, importance of, for avoiding infections, 75-76.
+
+  Clerks, unsuspected impairments among, 136-137.
+
+  Clothing, relation of, to ventilation, 14;
+    hygiene of, 14;
+    desirability of porous, 14-15, 275;
+    evils of tight, 16;
+    choice of cotton, linen, and woolen, 17;
+    color of, 17-18;
+    artificial conditions as to, resulting from civilization, 147-148.
+
+  Cocktail drinking, a harmful habit, 67.
+
+  Colds, popular exaggeration of danger of, from drafts, 8, 123;
+    usual origin of, in germs, 8-9, 70-71;
+    measures for avoiding, 9;
+    sometimes indirectly caused by constipation, 51;
+    popular delusions concerning, 123-124;
+    means of infection, 272;
+    sometimes due to abnormalities in nose or throat, 272-273;
+    prevention of, by attention to rules of individual hygiene, 273;
+    chief preventive measures, 273-277;
+    emergency treatment of, 277-280;
+    possibility of avoiding, altogether, 280.
+
+  Color of clothes, 17-18.
+
+  Concentrated foods, objection to, 41, 150.
+
+  Condiments, hot, to be used sparingly, 48.
+
+  Constipation, evils of, 51-52;
+    effects of water-drinking habits on, 52;
+    foods which prevent, 52;
+    use of mineral oils for, 53;
+    avoidance of drugs, 53;
+    an enema a temporary expedient, 53;
+    value of massage of the abdomen, 53-54;
+    favored by high-seated water closets, 54;
+    importance of establishing proper habits, 55;
+    poisoning from decomposition of protein in the colon, and remedies,
+          56;
+    produced by a slouching posture, 57;
+    mental effects of, 106-107;
+    effects of, ascribed to overwork, 124;
+    predisposition to colds caused by, 276.
+
+  Consumptive stoop, ill effects of, 57.
+
+  Cooking, loss caused in certain foods by, 42;
+    necessary for some foods, 43.
+
+  Corn, food value of, 29, 175;
+    cellulose in, 41.
+
+  Cornaro, "The Temperate Life" by, 142.
+
+  Corsets, constriction from, 16.
+
+  Cost, of food, 129-131, 184-190;
+    wholesale, of uncooked ingredients of standard foods, 192-193.
+
+  Cotton, use of, in clothing, 17.
+
+  Cottonseed oil, a cheap source of fat, 131.
+
+  Country life, advantages of, 18.
+
+  Cousins, marriage of, 305-306.
+
+  Crawling exercise for faulty posture, 222-223.
+
+  Cream, food value of, 30, 33, 181.
+
+  Crime, laws of heredity applied to, 299-300.
+
+  Cucumbers, cellulose in, 41;
+    food value of, 175.
+
+
+  Daily rhythm, observance of a, 89-90.
+
+  Dairy products, table of food values of, 181.
+
+  Dampness of air, exaggeration of evils of, 19.
+
+  Dancing, question of hygienic value of, 99-100;
+    an obstacle to efficiency when overdone, 100.
+
+  Death rate, lowering of, by public hygiene, 158-159;
+    statistics of overweight, 213;
+    influence of alcohol on, 228-235, 262;
+    influence of tobacco on, 262;
+    fall of, in younger age groups, and rise at older age periods, in
+          United States, 281;
+    cause of increase in, 282;
+    charts showing trend of, 283-285;
+    comparison of, among different nations, 286-291.
+
+  Defectives, segregation and sterilization of, 321-322, 323.
+
+  Degenerative tendencies among nations, comparison of, 286-292.
+
+  Delusions, certain popular, concerning diseases, 123-125.
+
+  Denmark, mortality statistics of, 291.
+
+  Dental clinic, beneficial results of, 88.
+
+  Dental decay, process of, 79.
+
+  Dental floss, use of, 85.
+
+  Desires, controlling intensity of one's, 117-118.
+
+  Desk, posture in sitting at a, 61.
+
+  Despondency, sometimes caused by a slouching posture, 57.
+
+  Desserts, table of food values of, 179.
+
+  Diabetes, in relation to focal infection, 82;
+    aggravations of, 123.
+
+  Discontent, physical sources of, 105-106.
+
+  Diseases, caused by absence of vitamins from food, 42;
+    carried by mosquitoes and flies, 71;
+    caused by focal infection, 82;
+    preventability of, 135-136;
+    relation between consumption of alcohol and increase in degenerative,
+          235-236;
+    effect of alcohol on bodily resistance to, 239-240;
+    caused by smoking, 263-264;
+    signs of increase of the degenerative, 281-285.
+
+  Disinfection of foods, 43.
+
+  Drafts, unreasonable prejudice against, 8;
+    exaggeration of idea that colds are derived from, 8-9;
+    popular delusions concerning, 123-124;
+    exposure to, a means of skin training, 274;
+    avoidance of, after catching cold, 277.
+
+  Drugs, avoidance of, for constipation, 53;
+    habit-forming, as poisons, 65;
+    alcohol to be classed among, 242.
+
+  Dryness of air, 11, 19;
+    question of ill effects from extreme, 12.
+
+  Duodenum, ulcer of, caused by focal infection, 82.
+
+  Dust, air vitiation from, 13;
+    methods of removing, 13;
+    bacteria carried by, 13-14.
+
+  Dusty trades, morbidity and mortality rates in, 13.
+
+  Dyspepsia among smokers, 264.
+
+
+  Eating, before retiring, 103;
+    in case of colds, 279-280.
+
+  Eating habits. _See_ Food.
+
+  Education on inheritability of traits, need of, 323.
+
+  Eggs, food value of, 29, 38, 183;
+    for underweight, 220.
+
+  Emetin, use of, in treating pyorrhea, 85-86.
+
+  Emotions, exercise of the, 97.
+
+  Endurance, experiments to determine effect of different diets on,
+          197-199;
+    experiments with mastication, and instinctive eating, 200-209.
+
+  Enema, use of, for constipation, 53.
+
+  England and Wales, trend of death rate in, 283-284;
+    mortality statistics of, 287;
+    expectation of life in, 290.
+
+  Enjoyment of food, desirability of, 46-47, 201-202.
+
+  Enthusiasm in exercise, 95-96.
+
+  Equanimity, secret of, 115.
+
+  Ether, habit of using, as a stimulant, 242.
+
+  Eugenics, importance of, 157;
+    distinction between other branches of hygiene and, 157;
+    aim of, 163-165;
+    implies right care of racial germ-plasm, 165;
+    and wisdom of choice in marriage, 165-166;
+    ability of science of, to guide race to higher levels, 166-167;
+    knowledge of, both a personal advantage and a social necessity, 167;
+    main features of thoroughgoing program of, 167;
+    importance for future generations, 167;
+    grandest service of science to the human race, 167-168;
+    a remedy for degenerative tendencies, 292;
+    scope of, 293;
+    correction of popular misconceptions, 293-294;
+    discovery of hereditary laws, resulting in science of, 294-295;
+    rules of, 296;
+    instances of improvement from application of principles, 319-322;
+    three main lines of eugenic improvement, 323;
+    need of State Eugenic Boards, 323-324;
+    references on, 324.
+
+  Exercise, times for taking, and benefits, 16;
+    necessity for, to offset evils of a sedentary life, 94;
+    different forms of, 94;
+    after eating, 94;
+    outdoor, in winter, 95;
+    question of enthusiasm in, 95-96;
+    ideals in, 96;
+    of mind, will and emotions, 97-98;
+    dancing as, 99-100;
+    for overweight, 217;
+    for underweight, 220.
+
+  Exercises, breathing, 25-26;
+    breathing, for correcting evils of bad posture, 58;
+    corrective, for faulty posture, 62, 221-223;
+    for flat foot, 223.
+
+  Expectations of life, comparison of, in different localities, 290.
+
+  Eye-strain, evils resulting from, 93;
+    preventive measures, 93-94;
+    remote effects of, 122.
+
+
+  Fads, avoidance of, in matter of diet, 50.
+
+  Fans for keeping air in motion, 10.
+
+  Fat, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    as laxative food, 52;
+    in cheap foods, 131;
+    list of foods poor and rich in, 171;
+    fat-forming food to avoid in cases of overweight, 216;
+    forms of, for underweight, 220.
+
+  Fatigue, cautions regarding eating in a state of, 35;
+    relation of posture to, 57;
+    connection between colds and, 70, 276;
+    relaxation a remedy for, 101;
+    value of baths, for, 102;
+    avoidance of, in cases of underweight, 220.
+
+  Feet, misdirected, 59-60;
+    correct position of, in standing and walking, 60;
+    exercises for the, 223;
+    disturbances of health due to weak, 224;
+    means of detecting weak, 224-225.
+
+  Figs, laxative quality of, 52;
+    food value of, 179.
+
+  Fires, ventilation by wood or grate, 10.
+
+  Fish, a high-protein food, 38;
+    special objections to an abundance of, 39.
+
+  Fisher, George J., smoking tests conducted by, 259-260.
+
+  Flat foot, cause of, 59-60;
+    toeing-in and exercise of leg muscles as remedies for, 60;
+    corrective exercises for, 223;
+    consulting a specialist for, 223-224;
+    means of detecting, 224-225;
+    prevention of, 226.
+
+  Fleas, as spreaders of disease, 74.
+
+  Flesh eaters versus flesh abstainers, tests of, 197-199.
+
+  Fletcher, Horace, interest in mastication revived by, 46;
+    experiment with method of, of thorough mastication, 200-209.
+
+  Flies, diseases carried by, 71;
+    guarding against typhoid germs carried by, 73;
+    methods of destroying, 73-74.
+
+  Focal infection, as a cause of disease, 81;
+    diseases traceable to, 82;
+    caution necessary in accepting principle too literally, 83;
+    physical examinations to detect, 292.
+
+  Food, quantity of, 28;
+    measurement of, by calories, 28;
+    values of common foods, 29-30;
+    the daily amount needed per person, 30;
+    precautions regarding, in case of overweight, 32-33, 215-216;
+    rules regarding, in case of underweight, 33, 219-220;
+    diet in middle life, 33-34;
+    diet in hot weather, 34;
+    comparative amount needed by brain-workers, 34-35;
+    eating when fatigued, 35;
+    protein foods, 35-40;
+    advantages of hard foods, 40-41;
+    bulk a necessity in, 41-42, 148-150;
+    objection to concentrated, 41;
+    value of raw foods, 42;
+    cooking necessary for some, 43;
+    thorough mastication of, important, 44-47;
+    enjoyment of, desirable, 46-47;
+    choice of foods influenced by slow eating, 47;
+    "good" and "bad" foods, 47-48;
+    digestibility of so-called indigestible, 49;
+    avoidance of fads as to, 50;
+    consultation of physician regarding, 50;
+    regulation of bowels by, 52;
+    harmful preservatives and adulterants in, 65;
+    comparative cost of, 129-131;
+    drawbacks of civilization illustrated by, 148;
+    soft and concentrated foods artificial, 148-150;
+    the hurry habit and eating of, 150-151;
+    misleading of appetites for, 151-152;
+    tabular classification of common foods, 171;
+    ideal proportion of the three elements in, 173;
+    tabular list of values of, in daily diet, 175-183;
+    relative energy value and cost of ready-to-serve foods, 184-190;
+    minimal cost of, 190-194;
+    calories consumed daily by different classes of workers, 195;
+    experiments with mastication and instinctive eating, 200-209;
+    references on, 209-211;
+    negative value of alcohol as, 241-242.
+
+  Fowl, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  France, consumption of alcohol in, 236;
+    mortality statistics of, 286.
+
+  Franklin, Benjamin, views of, concerning colds, 124.
+
+  Fruit, to be eaten in middle life, 33;
+    suitable for eating when fatigued, 35;
+    cellulose supplied by fibrous, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    a laxative food, 52;
+    value to teeth at end of a meal, 220.
+
+  Fruit acids, cleansing the mouth with, 86.
+
+  Fruits, table of food values of, 177, 179.
+
+  Fuel value, of common foods, 171, 175-183;
+    of ready-to-serve foods, 184-190.
+
+
+  Galton, Sir Francis, identified with eugenic movement, 295.
+
+  Game as food, 48.
+
+  Games, for giving exercise, 95;
+    advantages possessed by, as recreation, 99.
+
+  Garters, constriction from, 16.
+
+  Germany, consumption of alcohol in, 236.
+    _See_ Prussia.
+
+  Germs, origin of colds in, 8-9, 70-71, 272;
+    destroyed by sunlight, 14;
+    clearing food of, 43;
+    infections through, 69-78.
+
+  Gladstone, W. E., noted for mastication of food, 46.
+
+  Glucose, a cheap source of starch and sugar, 131.
+
+  Gonorrhea, sterilizing influence of, 78.
+
+  Grate fires as ventilators, 10.
+
+  Greeks, high ideals of ancient, 4;
+    perfect physical poise depicted in sculptures of, 59;
+    ideal of, in sports, 96.
+
+  Greens, laxative quality of, 52.
+
+  Grippe, avoidance of exposure to infection from, 70.
+
+  Guinea pigs, illustration from, of action of hereditary traits, 313-316.
+
+  Gums, cleansing the, 84-85.
+
+
+  Habits, as to defecation, 55;
+    overcoming acquired, to lead a hygienic life, 134-135.
+
+  "Habitus enteroptoticus," posture called, 58.
+
+  Happiness, habit of, 115.
+
+  Hard foods, benefits of, 40-41.
+
+  Hats, ill effects of tight, 16.
+
+  Headache, sometimes caused by constipation, 51;
+    sometimes due to a slouching posture, 57.
+
+  Health, present world-wide movement for conservation of, 2;
+    influence of, on character, 105-107;
+    mental rewards from, 107-108;
+    influence of the mind on, 108-109;
+    cost of good, 127-128;
+    possibilities of attainment, 141-142.
+
+  Health foods and drinks, 3.
+
+  Heart, diseases of, due to focal infection, 82;
+    common causes of troubles of, 90;
+    effect of alcohol on, 240-241;
+    effect of tobacco on, 250, 259-260, 263, 267;
+    death rates from diseases of, 284, 285.
+
+  Heat, enervating effect of, 11.
+
+  Heating systems, ventilation and, 10-11.
+
+  Hens, influence of mind on health illustrated by, 108-109.
+
+  Heredity, dependence of health of individual on, 164-165;
+    eugenic improvement attainable through control of, 293;
+    discovery of laws of, resulting in science of eugenics, 293-294;
+    traits influenced by, 297-298;
+    distribution of traits, 298-300;
+    desirable and undesirable traits, 300-301;
+    illustrations of laws of, by Andalusian fowl and by guinea pigs,
+          307-316;
+    application of principles to human race, 316-322.
+
+  Hill-climbing, as exercise, 94;
+    for overweight, 217.
+
+  Hodge, Clifton P., fly-trap invented by, 73-74.
+
+  Home exercise, 94.
+
+  Hookworm disease, preventive measures, 75.
+
+  Hot weather, diet in, 34.
+
+  Houses, disadvantages attached to invention of, 145-147.
+
+  Housing, hygiene of, 7-14;
+    disadvantages of the poor regarding, 128-129.
+
+  Humidity of air, how to secure, 11-12.
+
+  Hurry, habit of, in modern life, 114;
+    as a promoter of indigestion, 150;
+    excessive use of flesh foods due to, 151.
+
+  Hygiene, individual, ideals implied by, 1;
+    medieval views contrasted with modern ideals, 1-2;
+    good, ventilation the first rule, of, 7;
+    mental, 105-118;
+    unity of, 121-126;
+    obstacles to, 126-135;
+    possibilities of, 135-143;
+    and civilization, 143-156;
+    public versus individual, 157-159;
+    necessity for cooperation between public and individual, 159-161;
+    race, 163-168;
+    of immediate concern to the present generation, while eugenics is
+          important for future generations, 167-168.
+
+  Hypochondriacs, risk of becoming, 111.
+
+
+  Ice-cream, comparative food value of, 33.
+
+  Ideal food proportions, 173.
+
+  Ideals, of individual hygiene, 1;
+    contrast afforded by medieval, 1-2;
+    present-day establishment of more wholesome, 2;
+    as to labor, 3-4;
+    still further improvement needed in American, 4-6.
+
+  Idleness, evils of, 91.
+
+  Impairments, unsuspected physical, 136-139.
+
+  Inactivity, necessity for periods of, 89;
+    rest and sleep the two great forms of, 89.
+
+  Indians, bad effects of indoor living upon, 146-147.
+
+  Indigestible foods, digestibility of so-called, 49.
+
+  Individual hygiene, public hygiene versus, 157-159;
+    practice of, a remedy for degenerative tendencies, 292.
+
+  Indoor living, unnatural character and evils of, 145-147.
+
+  Industrial workers, unsuspected impairments among, 137-138;
+    calories of food consumed daily by different classes of, 195;
+    powers of, lessened by use of alcohol, 238, 244.
+
+  Infections of the body, by germs, 69-75;
+    importance of cleanliness for avoiding, 75;
+    through the mouth, 78-83;
+    in colds, 272.
+
+  Infectious diseases, power of resistance to, weakened by alcohol, 68;
+    results regarding, from teeth hygiene, 88.
+
+  Insect-borne diseases, 71.
+
+  Insomnia, remedial measures for, 102-103;
+    often caused by excessive smoking, 264.
+
+  Instinctive eating, experiments with, 200-209.
+
+  Intestinal intoxication, distinguished from autointoxication, 81-82.
+
+  Intestinal poisoning, from insufficient mastication, 45.
+
+  Introspection, one of the curses of idleness, 91.
+
+  Iron, in vegetable foods, 40.
+
+  Italy, mortality statistics of, 286.
+
+
+  James, William, on enjoyment of life, 5;
+    on religion of healthy-mindedness, 114.
+
+  Jews, effects of indoor living withstood by, 147.
+
+
+  Kidney, among the worst foods, 48.
+
+  Kidneys, death rates from diseases of, 284, 285.
+
+  Kipling, Rudyard, on concentrated foods, 41-42.
+
+
+  Labor, modern ideals concerning, 3-4;
+    turned from drudgery into play by proper development of health
+          ideals, 5-6;
+    division of, an evil of civilization, 152.
+    _See_ Work.
+
+  Lamb, food value of, 29, 178.
+
+  Laxative drugs, avoidance of, 53.
+
+  Laxative foods, 52.
+
+  Leg-lifting exercise for faulty posture, 222.
+
+  Lettuce, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Lice, diseases carried by, 74-75.
+
+  Life, no principle which limits, 142-143;
+    shortening of, by unhygienic modes of living, 155.
+
+  Life Extension Institute, purpose of, 1.
+
+  Lighting, electric preferable to gas, 13.
+
+  Lime, deficiency of flesh foods in, 39.
+
+  Linen, use of, in clothing, 17.
+
+  Literature, avoidance of morbid, 99.
+
+  Liver, excess of acids produced by eating, 39;
+    among the worst foods, 48.
+
+  Liver diseases, death rate from, 285.
+
+  London, expectation of life in, 289.
+
+  Lusk, Graham, quoted on minimal cost of food, 190-194;
+    experiments by, to ascertain basal metabolism of body, 196.
+
+
+  Malaria, not caused by night air, 22;
+    carried by mosquitoes, 71.
+
+  Marriage, effect of health on opportunities for, 2;
+    exercising wisdom of choice in, 165-166;
+    enactment of wise laws of, 167;
+    science of eugenics and, 293-323.
+
+  Mastication, required by hard foods, 41;
+    value of thorough, and evils of insufficient, 44-47;
+    a desirable means of tooth and gum hygiene, 84;
+    and mental attitude, 110;
+    experiment to test effects of, on endurance and strength, 200-209.
+
+  Meat, decrease in amount eaten in middle life and in hot weather, 33-34;
+    high-protein value of, 38;
+    too much, a common error of diet, 38-39;
+    excess of acids produced by, 39;
+    endurance tests to ascertain value of, in diet, 197-199;
+    sudden and complete exclusion from diet not desirable, 208;
+    indulgence of craving for, 209.
+
+  Meats, table of food values of cooked, 178.
+
+  Mechanical diet indicator, 202.
+
+  Medical examination, desirable for determining one's diet, 50.
+
+  Medical practise, modern radical revolution in, 2-3.
+
+  Medieval indifference to matters pertaining to human body, 1-2.
+
+  Melancholy, physical sources of, 57, 105-106.
+
+  Mendel, discovery of laws of heredity by, 295.
+
+  Menstrual period in women, mental effects of, 106.
+
+  Mental condition, relation of mode of breathing to, 26-27;
+    effect on sleep, 104-105;
+    learning to avoid abnormal, 113.
+
+  Milk, food value of, 30, 181;
+    protein value of human, 37;
+    vitamins supplied by raw, 42;
+    not cooked by pasteurization, 42-43;
+    among the best foods, 48;
+    pasteurizing, for avoiding typhoid germs, 73;
+    skim milk a cheap source of protein, 131.
+
+  Mind, exercise of the, 97;
+    activity and rest needed by, 105;
+    serenity of, an important factor, 105;
+    interrelation of health and, 105-118.
+
+  Mind-cure, proper and improper employment of, 111-112.
+
+  Mineral oils, as intestinal lubricants, 53.
+
+  Mineral waters, not to be used habitually, 53.
+
+  Minor ailments, as warning signals, 138-139.
+
+  Moistening of air, methods for, 12.
+
+  Monotony and interruption, 92.
+
+  Moore, R. M., quoted on mortality among abstainers and
+          non-abstainers, 229.
+
+  Mortality. _See_ Death rate.
+
+  Mosquitoes, diseases communicated by, 22, 71;
+    preventive measures against, 71-72.
+
+  Mouth, infection through the, 78-83;
+    preventive measures against infection through, 83-88.
+
+  Moving pictures, eye-strain caused by, 93;
+    hygienic value, in the way of recreation, 99.
+
+
+  Nasal congestion from overeating, 276.
+
+  Nasal douches, use of, 70, 276.
+
+  Nasal obstruction, a cause of colds, 272.
+
+  National Council of Safety, attitude toward alcohol, 244.
+
+  Nature, upsetting of equilibrium of, by civilized man, 143-156.
+
+  Neckwear, constriction from tight, 16.
+
+  Negroes, bad effects of indoor living upon, 146-147.
+
+  Nervous system, effect of alcohol on, 237-239.
+
+  Nervous troubles, outdoor treatment for, 21.
+
+  Neurasthenia, sometimes caused by a slouching posture, 57.
+
+  New York City, expectation of life in, compared with England and Wales,
+          and London, 289.
+
+  New York State, death rate statistics of, 287, 288.
+
+  Nicotin, percentage of, in tobacco, 251-254;
+    amount of, in tobacco smoke, 254-255, 260-261;
+    effects of, 255-256;
+    experiments with, on animals, 263.
+
+  Night air, mistaken ideas concerning, 22.
+
+  Nose, cleaning the, 70, 276-277.
+
+  Nuts, vitamins supplied by, 42;
+    among the best foods, 48;
+    digestibility of, when properly chewed, 49;
+    table of food values of, 183.
+
+
+  Oatmeal, food value of, 29, 180.
+
+  Obstacles, to hygiene, 126-135.
+
+  Oils, as laxative food, 52;
+    as intestinal lubricants, 53.
+
+  Oleomargarine, a cheap source of fat, 131.
+
+  Olive oil, a concentrated food, 28-29.
+
+  Olives, food value of, 30, 182.
+
+  Onions, cellulose in, 41;
+    food value of, 176.
+
+  Oranges, food value of, 30, 177.
+
+  Outdoor living, benefits, of, 18-20, 276.
+
+  Outdoor schools, 19.
+
+  Outdoor sleeping, 20-24, 104.
+
+  Overeating, causes of, 154;
+    nasal congestion from, 276.
+
+  Overheating of rooms, 11.
+
+  Overnourishment, from too free use of sugar, 48.
+
+  Overstrain, results of, 90;
+    prevention of, 91-92.
+
+  Overweight, influence of, on longevity, 30-31;
+    life insurance estimates as to, 31-32, 213;
+    determination of, 31;
+    importance of checking tendency to, 32;
+    eating-habits that cause, 32-33;
+    diet for, 215-216;
+    fats to avoid, 216;
+    exercise for, 217;
+    main reliance to be placed on dietetic regulation rather than on
+          exercise, 217;
+    avoidance of sudden reduction in weight, 217-218;
+    reduction of weight a simple matter, 218-219.
+
+  Overwork, popular delusions concerning, 124-125.
+
+
+  Pack, Fred. J., statistics by, on effects of tobacco, 256-259.
+
+  Paraffin oil, an intestinal lubricant, 53.
+
+  Parsnips, food value of, 41, 176.
+
+  Pasteurization, milk left uncooked by, 42-43.
+
+  Pastry, table of food values of, 179.
+
+  Patent medicines, habit-forming drugs in, 65.
+
+  Peanuts, food value of, 30, 183;
+    digestibility of, 49;
+    a cheap source of protein, 131.
+
+  Peas, a high-protein food, 38;
+    protein in, a possible objection, 39-40.
+
+  Pecans, food value of, 30, 183.
+
+  Pepper, to be used sparingly, 48.
+
+  Peroxide of hydrogen, for disinfecting raw foods, 43.
+
+  Personal equation, hygienic living and the, 139-140.
+
+  Perspiration, benefits of, 76.
+
+  Philosophy, help to be obtained from, in field of mental hygiene, 114;
+    Oriental superior to Occidental in training in control of attention,
+          115-116.
+
+  Physical examinations, a remedy for degenerative tendencies, 292.
+
+  Physiological effects of alcohol, 236-244.
+
+  Pickles, table of food values of, 182.
+
+  Pie, food value of, 29, 179.
+
+  Pillows, use of, in sleeping, 104.
+
+  Plague, spread by fleas and lice, 74-75.
+
+  Play, the halfway stage between work and rest, 100-101.
+    _See_ Work and play.
+
+  Playgrounds, outdoor, 19.
+
+  Plays, hygienic value of, as recreation, 99.
+
+  Pneumonia, outdoor treatment for, 21;
+    trend of death rate from, 285.
+
+  Poisons, from constipation, 51-56;
+    relation of posture to, 57-64;
+    habit-forming drugs and patent medicines, 65;
+    substitution of milder for the more injurious, 65-66;
+    alcohol, 67-68, 227-249;
+    tobacco, 68-69, 250-271;
+    infections with germs, 69-78;
+    teeth and gums as a source of infection, 78-81;
+    focal infection and autointoxication, 81-83.
+
+  Poor, disadvantages of the, in opportunities to live a healthy
+          life, 128.
+
+  Posture, physical value of an erect, 57;
+    breathing exercises for correcting evils of, 58;
+    in standing and walking, 58-59;
+    of the feet, 59-60;
+    in sitting, 60-62;
+    pains due to faulty, 62;
+    effects of faulty, in children, 62;
+    teaching of correct, 63;
+    relation to character, 63-64;
+    corrective exercises for faulty, 221-223;
+    in cases of flat foot, 223.
+
+  Potatoes, food value of, 29, 176;
+    valuable because of alkalinity, 43;
+    among the best foods, 48;
+    a cheap source of starch and sugar, 131;
+    for underweight, 220.
+
+  Preservatives, harmful, 65.
+
+  Preventability of disease and death, 135-136.
+
+  Preventive dental treatment, 86-87.
+
+  Preventive medicine, practise of, 2-3;
+    application of methods by people themselves, 3.
+
+  Program, constructing a day's, 120;
+    main features of a eugenic, 167.
+
+  Prostitutes, disease among, 77.
+
+  Prostitution. _See_ Social evil.
+
+  Protein, function of, as a constituent of food, 35-36;
+    examples of, 36;
+    question of right proportion of, 36-37;
+    common error of diet in using too much, 38;
+    injuries from overabundance of, 38-39;
+    poisoning caused by decomposition of, in the colon, 56;
+    in cheap foods, 131;
+    list of foods high, moderate and deficient in, 171;
+    experiments to determine value of, in diet, 197-199.
+
+  Prunes, food value of, 30, 179;
+    laxative quality of, 52.
+
+  Prussia, mortality statistics of, 286, 290-291.
+
+  Public hygiene, 157;
+    what is included under, 157-158;
+    progress made in, 158;
+    various important measures of, 161-163.
+
+  Puddings, table of food values of, 179.
+
+  Pumpkins, cellulose in, 41.
+
+  Purins, in flesh food, leading to production of uric acid, 39;
+    found in some vegetable foods, 40.
+
+  Pyorrhea, action of, 79-80;
+    treatment for, 85-86.
+
+  Pyridin in tobacco smoke, 260-261.
+
+
+  Quack remedies, to be avoided in case of colds, 280.
+
+  Quacks and quack advertising, movement against, 162-163.
+
+  Quarantine, included in public hygiene, 158.
+
+  Quensel, Ulrik, on disagreement of work and alcohol, 244.
+
+  Quick lunches, an institution of civilization, 150;
+    relative energy values and cost of different orders at, 184-190.
+
+  Quinine, use of, deleterious in case of colds, 280.
+
+
+  Race hygiene. _See_ Eugenics.
+
+  Races, effects of indoor living on different, 146-147;
+    varied conditions in different, with respect to resistance to
+          disease, 323.
+
+  Raw foods, value of, 42.
+
+  Reading, choice of, for recreation, 99.
+
+  Reading on trains, eye-strain caused by, 93.
+
+  Ready-to-serve foods, analysis and cost of, 184-190.
+
+  Recreation, outdoor, 19;
+    necessity for, 89, 98;
+    importance of enjoyment of, 98-99;
+    forms of, 99;
+    advantages possessed by games, 99;
+    reading, dancing and card-playing, 99-100;
+    suicidal amusements, 100.
+
+  Régime, demand for a well-balanced, 125-126.
+
+  Relatives, marriage of, 305-306.
+
+  Relaxation, cultivation of power of, 101;
+    bathing a help to, 102.
+
+  Religion, as a help in field of mental hygiene, 114;
+    of healthy-mindedness, 114-115.
+
+  Reproduction, rules of, under a eugenic program, 167.
+
+  Rest and sleep, the two great forms of inactivity, 89.
+
+  Rheumatism, traceable to focal infection, 82.
+
+  Rice, not a laxative food, 52;
+    food value of, 180.
+
+  Richards, Mrs., on cost of food, 130.
+
+  Roosevelt Conservation Commission on National Vitality, report of, 136.
+
+  Rosenau, Dr., on sex instruction, 77.
+
+  Rowing-machine, home exercise on, 94.
+
+  Rubner, Prof., on injuries from overabundance of protein, 38-39.
+
+  Running, a beneficial exercise, 94.
+
+
+  Saccharin, harmful in foods, 65.
+
+  Salt, to be used sparingly, 48.
+
+  Salts, inorganic, in mixed diet, 43.
+
+  Sandals, benefits and risks in wearing, 17.
+
+  School, teaching correct posture in, 63.
+
+  Schools, outdoor, 19.
+
+  Segregation of defective classes, 321-322, 323.
+
+  Self-respect, relation between erect posture and, 63-64.
+
+  Serenity, to be practised as an art, 113.
+
+  Setting-up exercises, 221-224.
+
+  Sex hygiene, eugenics not limited to, 293-294.
+
+  Sex instruction, 77-78.
+
+  Shaler, N. S., "Man and the Earth," quoted, 143-144.
+
+  Shell-fish, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  Shoes, care necessary in choosing proper, 16-17.
+
+  Shredded wheat biscuit, food value of, 29, 181.
+
+  Signal-station exercise, for faulty posture, 222.
+
+  Singing, as a hygienic practise, 26.
+
+  Sitting, correct posture in, 60-62.
+
+  Skim milk, a cheap source of protein, 131.
+
+  Skin training, establishing resistance to colds by, 273-274;
+    means of, 274-275;
+    by wearing light, porous clothing, 275.
+
+  Sleep, one of the two great forms of inactivity, 89;
+    means of inducing, 102-103;
+    importance of, to health, 103;
+    hours of, 103;
+    eating before, 103-104;
+    use of pillows, 104;
+    type of bed, 104;
+    effect of mental attitude on, 104-105.
+
+  Sleeping, out-of-door, 3, 20-24, 104;
+    a preventive of colds, 9, 276;
+    for underweight, 220.
+
+  Sleeping porches, arrangement of, 22-23.
+
+  Sleeping tents, 23-24.
+
+  Social evil, remote causes of, 123;
+    cooperation needed in movement against, 163.
+
+  Soups, food values of, 183.
+
+  Sour milk, among the best foods, 48;
+    a means of reducing decomposition of protein in the colon, 56.
+
+  Specialists, medical, "one idea" doctrines of, 122.
+
+  Spinach, cellulose in, 41.
+
+  Spinal curvature, sometimes caused by faulty posture, 62.
+
+  Sponge-cake, food value of, 29, 179.
+
+  Squash, cellulose in, 41.
+
+  Standing, correct posture in, 58-59.
+
+  Starch, cheap sources of, 131.
+
+  Sterilization of defectives, 323.
+
+  Stevenson, R. L., on duty of being happy, 115.
+
+  Sugar, food value of, 30, 182;
+    danger from overuse of, 48;
+    cheap sources of, 131;
+    taking of, for underweight, 220.
+
+  Sunlight, benefits of, to air, 14.
+
+  Sweden, American ideals of perfect manhood and womanhood inferior to
+          those of, 4;
+    attention to individual hygiene in, and decline in death rate, 159;
+    mortality statistics of, 286, 292.
+
+  Sweetbreads, excess of acids produced by, 39;
+    among the worst foods, 48.
+
+  Sweets, table of food values of, 182;
+    time for taking, 220.
+
+  Swimming, as exercise, 94;
+    an example of healthful activity and relaxation, 101-102;
+    for overweight, 217.
+
+  Syphilis, destructive effect of, 78;
+    resistance to, weakened by alcohol, 240.
+
+  Systemic injuries from mouth infection, 80-81.
+
+
+  Table, posture in sitting at a, 61.
+
+  Tea, degree of injury from, 66.
+
+  Teeth, benefits to, from hard foods, 41;
+    evils of insufficient mastication, 44;
+    infection from decayed, 78-83;
+    danger from over-dentistried, 83;
+    method of cleansing, 84-85;
+    periodic examinations and cleanings, 86-87;
+    question of saving, at expense of other parts of body, 87;
+    correction of irregularities, 87-88;
+    care of temporary, 88;
+    results of teeth hygiene, 88;
+    malformation of, a cause of nasal obstruction and colds, 272.
+
+  Temperature of living-rooms and work-rooms, 11.
+
+  Tents for outdoor sleeping, 23-24.
+
+  Thinking, exercise in, 97.
+
+  Thoughts, effect of character of, on sleep, 104-105.
+
+  Ticks, diseases spread by, 74.
+
+  Time, taking of, for hygienic living, 132-133.
+
+  Tobacco, injury from poison in, 65;
+    ill effects of, 68-69;
+    derivation of, 250-251;
+    composition of, 251-255;
+    effects on animals and on man, 255-265;
+    increase in use of, 267-268;
+    references concerning, 268-271.
+
+  Tobacco heart, risks accompanying, 263.
+
+  Tobacco smoke, air vitiation from, 13;
+    amount of nicotin in, 254-255, 260-261.
+
+  Toeing out and toeing in, 60, 223.
+
+  Tomatoes, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 176.
+
+  Tongue, cleansing, with tooth-brush, 85.
+
+  Tooth powders and pastes, use of, 85.
+
+  Toxæmia, autointoxication distinguished from, 81-82.
+
+  Traits, subdivisibility of each individual into, according to
+          Mendelian discovery, 295;
+    rules resulting from inheritability of, 296;
+    physical, known to act hereditarily, 297;
+    mental, 297-298;
+    moral, 298;
+    laws governing inheritance of, 293;
+    distribution of, 298-300;
+    socially noble and ignoble, 300-301;
+    mating of, in marriages, 304-305;
+    maturing of, at certain ages, 306;
+    dominant and recessive, 317-319;
+    need of education on inheritability of, 323.
+
+  Tree-swaying exercise for faulty posture, 222.
+
+  Tuberculosis, outdoor sleeping as a remedy for, 21;
+    sometimes produced by the "consumptive stoop," 57;
+    infection from germs of, 71;
+    remote causes of, 123;
+    primarily a house disease, 146;
+    liability of different races to, 147;
+    public and individual hygiene invoked in fight against, 159;
+    resistance to, weakened by alcohol, 240;
+    trend of death rate from, 285;
+    application of science of eugenics to, 299.
+
+  Typhoid fever, death rate from, 285.
+
+  Typhoid germs, guarding against, 72-73.
+
+  Typhus, carried by lice, 75.
+
+
+  Ulcer of the stomach, sometimes caused by focal infection, 82.
+
+  Underclothes, benefits of loose, porous, 14;
+    suitable material for, 17.
+
+  Underweight, relation of, to longevity, 30-32;
+    determination of, 31;
+    remedy for, 33;
+    life insurance statistics as to, 219;
+    diet for, 219-220;
+    exercise for, 220.
+
+  United Kingdom, consumption of alcohol in, 235, 236.
+
+  United States, consumption of alcohol in, 235, 236;
+    trend of death rate in, 281-285;
+    comparison of death rate with those of other countries, 286.
+
+  Unity of hygiene, 121-126.
+
+  Uric acid, caused by purins in diet, 39.
+
+  Urinary system, death rates from diseases of, 284, 285.
+
+
+  Vaccination, overcoming prejudice against, 163.
+
+  Vacuum cleaners, advantages of, 13.
+
+  Variety, need of, in work, 92.
+
+  Vegetables, bulky foods, 29;
+    suitable diet for middle life, 33-34;
+    objection to some, on account of richness in protein, 39-40;
+    cellulose supplied by, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    laxative food, 52;
+    table of food values of, 175-176.
+
+  Venereal diseases, infections from, 77-78;
+    resistance to, weakened by alcohol, 240.
+
+  Ventilation, importance of, 7;
+    motion, coolness, humidity, and freshness, of air chief features
+          of, 7;
+    overemphasis of danger from drafts, 8-9;
+    by means of windows, 9;
+    use of window-boards, 9-10;
+    air-fans as a help in, 10;
+    heating systems and, 10-11;
+    importance of cool air and enervating effect of hot, 10-11;
+    dryness and humidity of air, 11-12;
+    relation of clothing to, 14-18;
+    necessitated by conditions of civilization, 147;
+    as a preventive of colds, 275.
+
+  Vermin, diseases spread by, 74-75.
+
+  Vertigo, causes of, 123.
+
+  Vital resistance, increased by outdoor sleeping, 21-22.
+
+  Vital surplus, conservation of, 5.
+
+  Vitamins in foods, 42;
+    importance of well-being of body, 42.
+
+
+  Walking, correct posture in, 58-59;
+    as exercise, 94;
+    pleasures of, as recreation, 99;
+    for overweight, 217.
+
+  Water, drinking, with meals, 48;
+    varying effects of habits of drinking, on constipation, 52;
+    freeing from typhoid germs, 72;
+    importance of pure supply of, 162.
+
+  Water closets, height of seats of, 54.
+
+  Weak feet, causes of, 60;
+    disturbances of health due to, 224;
+    means of detecting, 224-225.
+
+  Weight, relation of, to longevity, 30-32;
+    the correct average, 213-214;
+    standards for, at various ages and heights, 214;
+    avoidance of sudden reduction in, 217-218.
+    _See_ Overweight _and_ Underweight.
+
+  Wheat-bran, a preventive of constipation, 52.
+
+  Whisky, not to be taken for colds, 280.
+    _See_ Alcohol.
+
+  Wholesale costs of uncooked ingredients of standard foods, 192-193.
+
+  Will, exercise of the, 97-98;
+    effort of, necessary to hygienic living, 126-127.
+
+  Window-boards, use of, 9-10.
+
+  Windows, best ventilation to be had through, 9.
+
+  Wood fires as ventilators, 10.
+
+  Woody fiber necessary in diet, 41.
+
+  Wool, use of, in clothing, 17.
+
+  Work, normal, one of the great blessings of life, 91;
+    arrangement of hours for, 92;
+    need of variety of, 92.
+    _See_ Labor.
+
+  Work and play, the two great forms of activity, 89;
+    adjusting the proportion of, 90.
+
+  Working conditions, disadvantages of the poor regarding, 128-129.
+
+  Worry, physical sources of, 105-106;
+    physical effects of, 112;
+    practising art of serenity as an offset to, 113;
+    ailments aggravated by, 123.
+
+  Writer's cramp, cause of, 62.
+
+
+  Yard-arm exercise for faulty posture, 221-222.
+
+  Yellow fever, carried by mosquitoes, 71.
+
+
+  Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.
+
+
+
+
+  +------------------------------------------------------------------+
+  |                                                                  |
+  | Transcriber's Note                                               |
+  |                                                                  |
+  | Three typographical errors have been corrected, and two missing  |
+  | endnote references inserted. Details of these can be found in    |
+  | the HTML version of this eBook.                                  |
+  |                                                                  |
+  | The inconsistent hyphenation of the words borderline,            |
+  | cooperation, coordination, cornstarch, healthymindedness, makeup |
+  | and smallpox, and the inconsistent accenting of Beiträge,        |
+  | employes and regimé has been left as in the original.            |
+  |                                                                  |
+  | The table on infant mortality was originally a further column on |
+  | the large mortality table above it. This column has been         |
+  | separated to avoid scrollling and aid legibility.                |
+  |                                                                  |
+  +------------------------------------------------------------------+
+
+
+
+
+
+End of Project Gutenberg's How to Live, by Irving Fisher and Eugene Fisk
+
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diff --git a/19598-0.zip b/19598-0.zip
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+++ b/19598-8.txt
@@ -0,0 +1,10992 @@
+The Project Gutenberg EBook of How to Live, by Irving Fisher and Eugene Fisk
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: How to Live
+       Rules for Healthful Living Based on Modern Science
+
+Author: Irving Fisher and Eugene Fisk
+
+Release Date: October 21, 2006 [EBook #19598]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE ***
+
+
+
+
+Produced by Audrey Longhurst, Laura Wisewell and the Online
+Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+PREVENT LIFE-WASTE--UPBUILD NATIONAL VITALITY
+
+
+  [Illustration: LIVE!
+  THE LIFE EXTENSION INSTITUTE INC.
+  NEW YORK. N. Y.
+  25 WEST 45th STREET]
+
+
+  _Directors_
+
+  Hon. William H. Taft
+  Henry H. Bowman
+  Francis R. Cooley
+  Robert W. de Forest
+  Irving Fisher
+  Eugene Lyman Fisk
+  Harold A. Ley
+  Elmer E. Rittenhouse
+  Charles H. Sabin
+  Frank A. Vanderlip
+
+
+  HON. WILLIAM H. TAFT
+  _Chairman, Board of Directors_
+
+  ELMER E. RITTENHOUSE
+  _President_
+
+  GEN. W. C. GORGAS
+  _Consultant, Sanitation_
+
+  PROF. IRVING FISHER
+  _Chairman, Hygiene Reference Board_
+
+  EUGENE L. FISK, M.D.
+  _Director of Hygiene_
+
+  HAROLD A. LEY
+  _Vice-president and Treasurer_
+
+  JAMES D. LENNEHAN
+  _Secretary_
+
+
+The Institute was established by a group of scientists, publicists, and
+business men, who desired to provide a self-supporting central
+institution of national scope devoted to the science of disease
+prevention--a responsible and authoritative source from which the public
+might draw knowledge and inspiration in the great war of civilization
+against needless sickness and premature death.
+
+
+  LIFE EXTENSION INSTITUTE, Inc.
+  25 WEST 45th STREET :: NEW YORK CITY
+
+
+
+
+HOW TO LIVE
+
+
+
+
+  [Illustration: Hon. William Howard Taft
+  Chairman, Board of Directors Life Extension Institute, Inc.
+  COPYRIGHT MOFFETT STUDIO]
+
+
+
+
+                             HOW TO LIVE
+
+
+                      RULES FOR HEALTHFUL LIVING
+                       BASED ON MODERN SCIENCE
+
+            _AUTHORIZED BY AND PREPARED IN COLLABORATION_
+              _WITH THE HYGIENE REFERENCE BOARD OF THE_
+                   _LIFE EXTENSION INSTITUTE, INC._
+
+                                  BY
+
+                      IRVING FISHER, _Chairman_,
+           PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY
+
+                                 AND
+
+                       EUGENE LYMAN FISK, M.D.,
+                 DIRECTOR OF HYGIENE OF THE INSTITUTE
+
+                           _NINTH EDITION_
+
+                       FUNK & WAGNALLS COMPANY
+                         NEW YORK AND LONDON
+                                 1916
+
+
+
+
+                         COPYRIGHT, 1915, BY
+                       FUNK & WAGNALLS COMPANY
+              (Printed in the United States of America.)
+
+                   *       *       *       *       *
+
+                      _Published, October, 1915_
+                   _Second Edition, November, 1915_
+                   _Third Edition, December, 1915_
+                    _Fourth Edition, March, 1916_
+                     _Fifth Edition, April, 1916_
+                      _Sixth Edition, May, 1916_
+                    _Seventh Edition, June, 1916_
+              _Eighth Revised Edition, September, 1916_
+                   _Ninth Edition, September, 1916_
+
+
+
+
+FOREWORD
+
+
+To one who has been an eye-witness of the wonderful achievements of
+American medical science in the conquest of acute communicable and
+pestilential diseases in those regions of the earth where they were
+supposed to be impregnably entrenched, there is the strongest possible
+appeal in the present rapidly growing movement for the improvement of
+physical efficiency and the conquest of chronic diseases of the vital
+organs.
+
+Through the patient, intelligent and often heroic work of our army
+medical men, and the staff of the United States Public Health Service,
+death-rates supposedly fixed have been cut in half.
+
+While it is true that to the public mind there is a more lurid and
+spectacular menace in such diseases as small-pox, yellow fever and
+plague, medical men and public health workers are beginning to realize
+that, with the warfare against such maladies well organized, it is now
+time to give attention to the heavy loss from lowered physical
+efficiency and chronic, preventable disease, a loss exceeding in
+magnitude that sustained from the more widely feared communicable
+diseases.
+
+The insidious encroachment of the chronic diseases that sap the vitality
+of the individual and impair the efficiency of the race is a matter of
+increasing importance. The mere extension of human life is not only in
+itself an end to be desired, but the well digested scientific facts
+presented in this volume clearly show that the most direct and effective
+means of lengthening human life are at the same time those that make it
+more livable and add to its power and capacity for achievement.
+
+Many years ago, Disraeli, keenly alive to influences affecting national
+prosperity, stated: "Public Health is the foundation on which reposes
+the happiness of the people and the power of a country. The care of the
+public health is the first duty of a statesman." It may well be claimed
+that the care of individual and family health is the first and most
+patriotic duty of a citizen.
+
+These are the considerations that have influenced me to co-operate with
+the life extension movement, and to commend this volume to the earnest
+consideration of all who desire authoritative guidance in improving
+their own physical condition or in making effective the knowledge now
+available for bringing health and happiness to our people.
+
+  WM. H. TAFT.
+  New Haven, June 12, 1915.
+
+
+
+
+PREFACE
+
+
+The purpose of this book is to spread knowledge of _Individual Hygiene_
+and thus to promote the aims of the Life Extension Institute. These may
+be summarized briefly as: (1) to provide the individual and the
+physician with the latest and best conclusions on individual hygiene;
+(2) to ascertain the exact and special needs of the individual through
+periodic health examinations; (3) to induce all persons who are found to
+be in need of medical attention to visit their physicians.
+
+A sad commentary on the low health-ideals which now exist is that to
+most people the expression "_to keep well_" means no more than _to keep
+out of a sick-bed_. Hitherto, the subject-matter of hygiene has been
+considered in its relation to disease rather than to health. In this
+manual, on the other hand, it is treated in its relation to (1) the
+preservation of health; (2) the improvement in the physical condition of
+the individual, and (3) the increase of his vitality. In short, the
+objects of the manual are positive rather than negative. It aims to
+include every practical procedure that, according to the present state
+of our knowledge, an athlete needs in order to make himself superbly
+"fit," or that a mental worker needs in order to keep his wits sharpened
+to a razor-edge. For this reason some suggestions, which might otherwise
+be regarded as of minor importance, have been included and emphasized.
+While it is true that a moderate infraction of some of the minor rules
+of health is not inconsistent with maintaining good health in the sense
+of keeping out of a sick-bed, such infraction, be it ever so moderate,
+is utterly inconsistent with good health in the sense of attaining the
+highest physical and mental efficiency and power.
+
+Future advances of knowledge will doubtless occasion additions to, or
+modifications of, the conclusions stated herein, and these will form the
+subject of subsequent publications by the Institute.
+
+In order that the Institute may have at its disposal the latest and most
+authoritative results of scientific investigations, its Hygiene
+Reference Board was created. The present book is the first general
+statement of the conclusions of this Board after a year of careful
+consideration. These conclusions are the joint product of the members of
+the Board, with the active co-operation of the Director of Hygiene of
+the Institute. They may fairly be said to constitute the most
+authoritative epitome thus far available in the great, but hitherto
+neglected, realm of individual hygiene.
+
+The Chairman of the Board has exercised the function of editor, and is
+responsible for the order and arrangement of the material.
+
+Friends of the Institute may help its work by spreading the ideas given
+in the following pages and by increasing the number of its readers. Such
+profits as may be received by the Institute from the sale of this book
+will be devoted to further philanthropic effort by the Institute.
+
+  IRVING FISHER,
+  EUGENE L. FISK.
+
+  New York, Sept., 1915.
+
+
+
+
+CONTENTS
+
+
+                                                           PAGE
+
+INTRODUCTION                                                  1
+
+
+CHAPTER I
+
+AIR
+
+  SECTION
+  1. HOUSING                                                  7
+  2. CLOTHING                                                14
+  3. OUTDOOR LIVING                                          18
+  4. OUTDOOR SLEEPING                                        20
+  5. DEEP BREATHING                                          24
+
+
+CHAPTER II
+
+FOOD
+
+  1. QUANTITY OF FOOD                                        28
+  2. PROTEIN FOODS                                           35
+  3. HARD, BULKY, AND UNCOOKED FOODS                         40
+  4. THOROUGH MASTICATION                                    44
+
+
+CHAPTER III
+
+POISONS
+
+  1. CONSTIPATION                                            51
+  2. POSTURE                                                 57
+  3. POISONS FROM WITHOUT                                    64
+  4. TEETH AND GUMS                                          78
+
+
+CHAPTER IV
+
+ACTIVITY
+
+  1. WORK, PLAY, REST AND SLEEP                              89
+  2. SERENITY AND POISE                                     105
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+  1. THE FIFTEEN RULES OF HYGIENE                           119
+  2. THE UNITY OF HYGIENE                                   121
+  3. THE OBSTACLES TO HYGIENE                               126
+  4. THE POSSIBILITIES OF HYGIENE                           135
+  5. HYGIENE AND CIVILIZATION                               143
+  6. THE FIELDS OF HYGIENE                                  157
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+  1. NOTES ON FOOD                                          171
+  2. NOTES ON OVERWEIGHT AND UNDERWEIGHT                    212
+  3. NOTES ON POSTURE                                       221
+  4. NOTES ON ALCOHOL                                       227
+  5. NOTES ON TOBACCO                                       250
+  6. AVOIDING COLDS                                         272
+  7. SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES         281
+  8. COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS    286
+  9. EUGENICS                                               293
+
+
+INDEX                                                       325
+
+
+
+
+                       HYGIENE REFERENCE BOARD
+
+                OF THE LIFE EXTENSION INSTITUTE, Inc.
+
+                       IRVING FISHER, Chairman
+
+                    Professor of Political Economy
+                           Yale University
+
+
+#Statistics#
+
+WILLIAM J. HARRIS, Federal Trade Commission, United States Government.
+
+CRESSY L. WILBUR, M.D., Director, Division of Vital Statistics, Dept. of
+Health, State of New York.
+
+WALTER F. WILLCOX, Professor of Economics and Statistics, Cornell
+University.
+
+
+#Public Health Administration#
+
+HERMANN M. BIGGS, M.D., Commissioner of Health, State of New York.
+
+RUPERT BLUE, M.D., Surgeon General, U. S. Public Health Service.
+
+H. M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.
+
+J. B. GREGG CUSTIS, President Board of Medical Supervisors, District of
+Columbia.
+
+SAMUEL G. DIXON, M.D., Commissioner of Health, State of Pennsylvania.
+
+OSCAR DOWLING, M.D., President Board of Health, State of Louisiana.
+
+JOHN S. FULTON, M.D., Secretary Dept. of Health, State of Maryland.
+
+S. S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.
+
+WILLIAM C. GORGAS, Major General U. S. Army.
+
+CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.
+
+J. N. HURTY, M.D., Secretary Board of Health, State of Indiana.
+
+W. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of
+North Carolina.
+
+THEO. B. SACHS, M.D., President The Chicago Tuberculosis Institute.
+
+JOSEPH W. SCHERESCHEWSKY, M.D., U. S. Public Health Service.
+
+GUILFORD H. SUMNER, M.D., Secretary--Executive Officer, Dept. of Health
+and Medical Examiners, State of Iowa.
+
+GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.
+
+C. E. A. WINSLOW, Professor of Public Health, Yale Medical School.
+
+
+#Medicine and Surgery#
+
+LEWELLYS F. BARKER, M.D., Professor of Medicine, Johns Hopkins
+University.
+
+GEORGE BLUMER, M.D., Dean Tale Medical School.
+
+GEORGE W. CRILE, M.D., Professor Clinical Surgery, Western Reserve
+University.
+
+DAVID L. EDSALL, M.D., Professor Clinical Medicine, Harvard University.
+
+HENRY, B. FAVILL, M.D., Professor Clinical Medicine, Rush Medical
+College.
+
+J. H. KELLOGG, M.D., Superintendent Battle Creek Sanitarium.
+
+S. ADOLPHUS KNOPF, M.D., Professor of Medicine, Department of
+Phthisiotherapy, New York Post Graduate Medical School.
+
+WILLIAM J. MAYO, M.D., Ex-President American Medical Association.
+
+VICTOR C. VAUGHAN, M.D., Dean, Dept. of Medicine and Surgery, University
+of Michigan, Ex-President American Medical Association.
+
+HUGH HAMPTON YOUNG, M.D., Assoc. Professor of Urological Surgery, Johns
+Hopkins University and Hospital.
+
+
+#Chemistry, Bacteriology, Pathology, Physiology, Biology#
+
+JOHN F. ANDERSON, M.D., Director Hygienic Laboratory, United States
+Government.
+
+HENRY G. BEYER, M.D., Medical Director, U. S. Navy.
+
+WALTER B. CANNON, M.D., Professor of Physiology, Harvard University.
+
+RUSSELL H. CHITTENDEN, Professor of Physiological Chemistry, Director
+Sheffield Scientific School, Yale University.
+
+OTTO FOLIN, Professor of Biological Chemistry, Harvard Medical School.
+
+M. E. JAFFA, M.S., Professor of Nutrition, University of California.
+
+LAFAYETTE B. MENDEL, Professor of Physiological Chemistry, Sheffield
+Scientific School, Yale University.
+
+RICHARD M. PEARCE, M.D., Professor of Research Medicine, University of
+Pennsylvania.
+
+MAZYCK P. RAVENEL, M.D., Director Laboratory of Hygiene, Professor of
+Preventive Medicine and Bacteriology, University of Missouri.
+
+LEO P. RETTGER, Professor of Bacteriology and Hygiene, Sheffield
+Scientific School, Yale University.
+
+M. J. ROSENAU, M.D., Professor of Preventive Medicine, Harvard Medical
+School.
+
+WILLIAM T. SEDGWICK, Professor of Biology and Public Health,
+Massachusetts Institute of Technology.
+
+HENRY C. SHERMAN, Professor of Food Chemistry, Columbia University.
+
+THEOBALD SMITH, M.D., Director Division of Animal Pathology, Rockefeller
+Institute for Medical Research.
+
+CHARLES W. STILES, M.D., U. S. Public Health Service; Scientific
+Secretary International Health Commission.
+
+A. E. TAYLOR, M.D., Professor Physiological Chemistry, University of
+Pennsylvania.
+
+WILLIAM H. WELCH, M.D., Professor of Pathology, Johns Hopkins
+University; President Board of Health, State of Maryland.
+
+
+#Eugenics#
+
+ALEXANDER GRAHAM BELL, M.D., Board of Scientific Directors, Eugenics
+Record Office.
+
+C. B. DAVENPORT, Director Carnegie Station for Experimental Evolution;
+Director Eugenics Record Office.
+
+DAVID STARR JORDAN, Chancellor Leland Stanford Junior University; Chief
+Director World Peace Foundation.
+
+ELMER E. SOUTHARD, M.D., Professor of Neuropathology, Harvard Medical
+School; Pathologist to Massachusetts State Board of Insanity.
+
+
+#Organized Philanthropy#
+
+MRS. S. S. CROCKETT, Ex-Chairman Committee on Health, General Federation
+of Women's Clubs.
+
+HENRY W. FARNAM, Professor of Economics, Yale University.
+
+LEE K. FRANKEL, 6th Vice-President and Head of Welfare Department,
+Metropolitan Life Insurance Company.
+
+LUTHER H. GULICK, M.D., President Camp Fire Girls of America.
+
+THOMAS N. HEPBURN, M.D., Secretary Connecticut Society for Social
+Hygiene.
+
+WICKLIFFE ROSE, Director International Health Commission.
+
+WM. JAY SCHIEFFELIN, Chairman Executive Committee, Committee of One
+Hundred on National Health.
+
+MAJOR LOUIS LIVINGSTON SEAMAN, M.D., President The China Society.
+
+WILLIAM F. SNOW, M.D., General Secretary, The American Social Hygiene
+Association, Inc.
+
+LAWRENCE VEILLER, Secretary and Director, National Housing Association.
+
+
+#Educational#
+
+SAMUEL HOPKINS ADAMS, Author.
+
+W. H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark
+University.
+
+CHARLES H. CASTLE, M.D., Editor Lancet Clinic.
+
+W. A. EVANS, M.D., Professor Sanitary Science, Northwestern University
+Medical School; Health Editor, Chicago Tribune.
+
+BURNSIDE FOSTER, M.D., Editor St. Paul Medical Journal.
+
+FREDERICK R. GREEN, M.D., Secretary Council on Health and Public
+Instruction, American Medical Association.
+
+NORMAN HAPGOOD, Editor Harper's Weekly.
+
+ARTHUR P. KELLOGG, Managing Editor, The Survey.
+
+J. N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of
+Kentucky.
+
+M. V. O'SHEA, Professor of Education, University of Wisconsin.
+
+HON. WALTER H. PAGE, Ambassador to England.
+
+GEORGE H. SIMMONS, M.D., Editor Journal American Medical Association.
+
+HARVEY W. WILEY, M.D., Director Bureau of Foods, Sanitation and Health,
+Good Housekeeping Magazine.
+
+HENRY SMITH WILLIAMS, M.D., Author.
+
+
+#Industrial Hygiene#
+
+JOHN B. ANDREWS, Secretary American Association for Labor Legislation.
+
+THOMAS DARLINGTON, M.D., Secretary American Iron and Steel Institute.
+
+NORMAN E. DITMAN, M.D., Trustee, American Museum of Safety.
+
+GEORGE M. KOBER, M.D., Dean Medical School of Georgetown University.
+
+W. GILMAN THOMPSON, M.D., Professor of Medicine, Cornell University
+Medical School.
+
+WILLIAM H. TOLMAN, Director The American Museum of Safety.
+
+
+#Mouth Hygiene#
+
+W. G. EBERSOLE, M.D., D.D.S., Secretary-Treasurer, The National Mouth
+Hygiene Association.
+
+ALFRED C. FONES, D.D.S., Chairman Dental Committee, Bridgeport Board of
+Health.
+
+
+#Physical Training#
+
+WM. G. ANDERSON, M.D., Director Gymnasium, Yale University.
+
+GEORGE J. FISHER, M.D., Secretary International Committee, Y. M. C. A.
+
+R. TAIT MCKENZIE, M.D., Professor of Physical Education and Director of
+the Department, University of Pennsylvania.
+
+EDWARD A. RUMELY, M.D., President The Interlaken School.
+
+DUDLEY A. SARGENT, M.D., Director Gymnasium, Harvard University.
+
+PROF. ALONZO A. STAGG, Director Gymnasium, University of Chicago.
+
+THOMAS A. STOREY, M.D., Professor of Hygiene, College of the City of New
+York.
+
+
+#Foreign Advisory Board#
+
+AUSTRIA
+
+LUDWIG TELEKY, M.D., Department of Social Medicine, Vienna University.
+
+CANADA
+
+JOHN GEORGE ADAMI, M.D., Professor of Pathology and Bacteriology, McGill
+University, Montreal.
+
+ENGLAND
+
+SIR THOMAS OLIVER, Professor of Physiology, Durham University.
+
+FRANCE
+
+ARMAND GAUTIER, M.D., Professor of Chemistry, Faculty of Medicine,
+Paris.
+
+GERMANY
+
+PROF. DR. KARL FLÜGGE, Director Hygienic Institute, Berlin.
+
+ITALY
+
+LEONARDO BIANCHI, Professor of Psychiatry, University of Naples.
+
+JAPAN
+
+PROF. DR. S. KITASATO, Chief of the Kitasato Institute for Infectious
+Diseases, Tokyo.
+
+RUSSIA
+
+IVAN PETROVIC PAVLOV, Prof. of Physiology, Imperial Military Academy of
+Medicine, Petrograd.
+
+
+
+
+                         PORTRAITS OF MEMBERS
+                                OF THE
+                       HYGIENE REFERENCE BOARD
+
+
+[Illustration: Dr. Lewellys F. Barker]
+
+[Illustration: Dr. John F. Anderson]
+
+[Illustration: Dr. Hermann M. Biggs]
+
+[Illustration: Dr. Alexander Graham Bell]
+
+[Illustration: Dr. William G. Anderson]
+
+[Illustration: Dr. John B. Andrews]
+
+[Illustration: Samuel Hopkins Adams]
+
+[Illustration: Prof. W. H. Burnham]
+
+[Illustration: Prof. Russell H. Chittenden]
+
+[Illustration: Dr. George W. Crile]
+
+[Illustration: Dr. Rupert Blue]
+
+[Illustration: Dr. Chas. H. Castle]
+
+[Illustration: Dr. George Blumer]
+
+[Illustration: Mrs. S. S. Crockett]
+
+[Illustration: Dr. Samuel G. Dixon]
+
+[Illustration: Prof. Henry W. Farnam]
+
+[Illustration: Dr. W. A. Evans]
+
+[Illustration: Dr. C. B. Davenport]
+
+[Illustration: Dr. W. G. Ebersole]
+
+[Illustration: Dr. Norman E. Ditman]
+
+[Illustration: Dr. Oscar Dowling]
+
+[Illustration: Dr. Eugene L. Fisk]
+
+[Illustration: Dr. Otto Folin]
+
+[Illustration: Dr. George J. Fisher]
+
+[Illustration: Prof. Irving Fisher]
+
+[Illustration: Dr. Alfred C. Fones]
+
+[Illustration: Dr. Burnside Foster]
+
+[Illustration: Dr. Henry B. Favill]
+
+[Illustration: Dr. Luther H. Gulick]
+
+[Illustration: Mr. Norman Hapgood]
+
+[Illustration: Mr. Lee K. Frankel]
+
+[Illustration: Gen. Wm. C. Gorgas]
+
+[Illustration: Dr. Frederick R. Green]
+
+[Illustration: Dr. S. S. Goldwater]
+
+[Illustration: Dr. John S. Fulton]
+
+[Illustration: Dr. J. H. Kellogg]
+
+[Illustration: Dr. S. Adolphus Knopf]
+
+[Illustration: Dr. J. N. Hurty]
+
+[Illustration: Chancellor David Starr Jordan]
+
+[Illustration: Prof. M. E. Jaffa]
+
+[Illustration: Mr. Calvin W. Hendrick]
+
+[Illustration: Mr. William J. Harris]
+
+[Illustration: Hon. Walter H. Page]
+
+[Illustration: Dr. Geo. M. Kober]
+
+[Illustration: Dr. J. N. McCormack]
+
+[Illustration: Prof. Lafayette B. Mendel]
+
+[Illustration: Dr. W. S. Rankin]
+
+[Illustration: Mr. Edward Bunnell Phelps]
+
+[Illustration: Prof. R. Tait McKenzie]
+
+[Illustration: Dr. Dudley A. Sargent]
+
+[Illustration: Dr. M. J. Rosenau]
+
+[Illustration: Prof. Leo. F. Rettger]
+
+[Illustration: Mr. Wickliffe Rose]
+
+[Illustration: Dr. Theodore B. Sachs]
+
+[Illustration: Dr. Edward A. Rumely]
+
+[Illustration: Prof. Mazyck P. Ravenel]
+
+[Illustration: Dr. J. W. Schereschewsky]
+
+[Illustration: Dr. Wm. Jay Schieffelin]
+
+[Illustration: Dr. Elmer E. Southard]
+
+[Illustration: Prof. Alonzo A. Stagg]
+
+[Illustration: Major Louis L. Seaman]
+
+[Illustration: Dr. W. F. Snow]
+
+[Illustration: Prof. A. E. Taylor]
+
+[Illustration: Dr. Chas. W. Stiles]
+
+[Illustration: Dr. Victor C. Vaughan]
+
+[Illustration: Dr. Thomas A. Storey]
+
+[Illustration: Prof. George C. Whipple]
+
+[Illustration: Dr. William H. Tolman]
+
+[Illustration: Prof. Walter E. Willcox]
+
+[Illustration: Dr. Henry Smith Williams]
+
+[Illustration: Dr. Cressy L. Wilbur]
+
+[Illustration: Prof. C. E. A. Winslow]
+
+[Illustration: Dr. Hugh Young]
+
+[Illustration: Dr. Harvey W. Wiley]
+
+
+
+
+HOW TO LIVE
+
+INTRODUCTION
+
+
+The purpose of the Life Extension Institute embraces the extension of
+human life, not only as to length, but also, if we may so express it, as
+to breadth and depth. It endeavors to accomplish this purpose in many
+ways, but especially through individual hygiene.
+
+Thoroughly carried out, individual hygiene implies high ideals of
+health, strength, endurance, symmetry, and beauty; it enormously
+increases our capacity to work, to be happy, and to be useful; it
+develops, not only the body, but the mind and the heart; it ennobles the
+man as a whole.
+
+[Sidenote: Medieval Ideals]
+
+We in America inherit, through centuries of European tradition, the
+medieval indifference to the human body, often amounting to contempt.
+This attitude was a natural outgrowth of the theological doctrine that
+the "flesh is in league with the devil" and so is the enemy of the
+soul. In the Middle Ages saintliness was often associated with
+sickliness. Artists, in portraying saints, often chose as their models
+pale and emaciated consumptives.
+
+We are beginning to cut loose from this false tradition and are working
+toward the establishment of more wholesome ideals. It is probably true,
+for instance, that the man or the woman who is unhealthy is now
+handicapped in opportunities for marriage, which may be considered an
+index to the ideals of society.
+
+[Sidenote: The Present Health Movement]
+
+A great health movement is sweeping over the entire world. Hygiene has
+repudiated the outworn doctrine that mortality is fatality and must
+exact year after year a fixed and inevitable sacrifice. It aims instead
+to set free human life by applying modern science. Science, which has
+revolutionized every other field of human endeavor, is at last
+revolutionizing the field of health conservation.
+
+[Sidenote: Medical Practise]
+
+The practise of medicine, which for ages has been known as the "healing
+art," is undergoing a gradual but radical revolution. This is due to the
+growing realization that an ounce of prevention is worth a pound of
+cure. As teachers and writers on hygiene, as trainers for college
+athletes, as advisers for the welfare departments of large industrial
+plants, and in many other directions, physicians are finding fields for
+practising preventive medicine. Even the family physician is in some
+cases being asked by his patients to keep them well instead of curing
+them after they have fallen sick.
+
+Furthermore, the preventive methods of modern medicine are being applied
+by the people themselves, as witness the great vogue to-day of sleeping
+out of doors; the popularity, not always deserved, of health foods and
+drinks; the demand for uncontaminated water supplies, certified milk,
+inspected meat and pure foods generally; the world-wide movement against
+alcohol, and the legislation to correct wrong conditions of labor and to
+safeguard the laborer.
+
+Labor itself to-day is being held in honor, and idleness in dishonor.
+Ideals are being shifted from those of "leisure" to those of "service."
+Work was once considered simply a curse of the poor. The real gentleman
+was supposed to be one who was able to live without it. The king, who
+set the styles, was envied because he "did not have to work," but had
+innumerable people to do work for him. His ability to work, his
+efficiency, his endurance, were the last things to which he gave
+consideration. To-day kings, emperors, presidents are trying to find out
+how they can keep in the fittest condition and accomplish the greatest
+possible amount of work. Even among society women, some kind of work is
+now "the thing."
+
+[Sidenote: High Ideals]
+
+One of the most satisfying tasks for any man or woman to-day is to take
+part in this movement toward truer ideals of perfect manhood and
+womanhood. Our American ideals, though improving, are far inferior to
+those, for instance, of Sweden; and these, in turn, are not yet worthy
+to be compared with those of ancient Greece, still preserved for our
+admiration in imperishable marble. With our superior scientific
+knowledge, our health ideals ought, as a matter of fact, to excel those
+of any other age. They should not stop with the mere negation of
+disease, degeneracy, delinquency, and dependency. They should be
+positive and progressive. They should include the love of a perfect
+muscular development, of integrity of mental and moral fiber.
+
+There should be a keen sense of enjoyment of all life's activities. As
+William James once said, simply to live, breathe and move should be a
+delight. The thoroughly healthy person is full of optimism; "he
+rejoiceth like a strong man to run a race." We seldom see such
+overflowing vitality except among children. When middle life is reached,
+or before, our vital surplus has usually been squandered. Yet it is in
+this vital surplus that the secret of personal magnetism lies. Vital
+surplus should not only be safeguarded, but accumulated. It is the
+balance in the savings bank of life. Our health ideals must not stop at
+the avoidance of invalidism, but should aim at exuberant and exultant
+health. They should savor not of valetudinarianism, but of athletic
+development. Our aim should be not to see how much strain our strength
+can stand, but how great we can make that strength. With such an aim we
+shall, incidentally and naturally, find ourselves accomplishing more
+work than if we aimed directly at the work itself. Moreover, when such
+ideals are attained, work instead of turning into drudgery tends to
+turn into play, and the hue of life seems to turn from dull gray to the
+bright tints of well-remembered childhood. In short, our health ideals
+should rise from the mere wish to keep out of a sick bed to an eagerness
+to become a well-spring of energy. Only then can we realize the
+intrinsic wholesomeness and beauty of human life.
+
+
+
+
+CHAPTER I
+
+AIR
+
+
+Section I--Housing
+
+Air is the first necessity of life. We may live without food for days
+and without water for hours; but we cannot live without air more than a
+few minutes. Our air supply is therefore of more importance than our
+water or food supply, and good ventilation becomes the first rule of
+hygiene.
+
+Living and working rooms should be ventilated both before occupancy and
+while occupied.
+
+It must be remembered that the mere construction of the proper kind of
+buildings does not insure ventilation. We may have model dwellings, with
+ideal window-space and ventilating apparatus, but unless these are
+actually used, we do not benefit thereby.
+
+[Sidenote: Features of Ventilation]
+
+The most important features of ventilation are motion, coolness, and the
+proper degree of humidity and freshness.
+
+[Sidenote: Drafts]
+
+There is an unreasonable prejudice against air in motion. A gentle draft
+is, as a matter of fact, one of the best friends which the seeker after
+health can have. Of course, a strong draft directed against some exposed
+part of the body, causing a local chill for a prolonged time, is not
+desirable; but a gentle draft, such as ordinarily occurs in good
+ventilation, is extremely wholesome.
+
+[Sidenote: Air and Catching Colds]
+
+It goes without saying that persons unaccustomed to ventilation, and
+consequently over-sensitive to drafts, should avoid over-exposure while
+they are in process of changing their habits. But after even a few days
+of enjoyment of air in motion, with cautious exposure to it, the
+likelihood of cold is greatly diminished; and persons who continue to
+make friends with moving air soon become almost immune to colds.
+
+The popular idea that colds are derived from drafts is greatly
+exaggerated. A cold of any kind is usually a catarrhal disease of germ
+origin, to which a lowered vital resistance is a predisposing cause.
+
+The germs are almost always present in the nose and throat. It is
+exposure to a draft plus the presence of germs and a lowered resistance
+of the body which produces the usual cold. Army men have often noted
+that as long as they are on the march and sleep outdoors, they seldom or
+never have colds, but they develop them as soon as they get indoors
+again. See SUPPLEMENTARY NOTES, "Avoiding Colds."
+
+Of course, one must always use common sense and never grow foolhardy. It
+is never advisable that a person in a perspiration should sit in a
+strong draft.
+
+[Sidenote: Windows]
+
+The best ventilation is usually to be had through the windows. We advise
+keeping windows open almost always in summer; and often open in winter.
+
+One should have a cross-current of air whenever practicable; that is, an
+entrance for fresh air and an exit for used air at opposite sides of the
+room. Where there can not be such a cross-current, some circulation can
+be secured by having a window open both top and bottom.
+
+[Sidenote: Window-boards]
+
+In winter, ventilation is best secured by means of a window-board. This
+is a board the edge of which rests on the edge of the window-sill, the
+ends being attached firmly to the window-frame. It affords a vertical
+surface three or four inches high and situated three or four inches in
+front of the window, so as to deflect the cold air upward when the
+window is slightly opened. The air will then reach the breathing-zone,
+instead of flowing on to the floor and chilling the feet, which is the
+usual consequence of opening a window in winter. It seems tragic to
+think that for lack of some such simple device, which anyone can make or
+buy, there is now an almost complete absence of winter ventilation in
+most houses.
+
+[Sidenote: Air-fans]
+
+Air should never be allowed to become stagnant. When there is no natural
+movement in the air, it should be put in motion by artificial means.
+This important method of practising air-hygiene is becoming quite
+generally available through the introduction of electric currents into
+dwellings and other buildings and the use of electric fans. Even a hand
+fan is of distinct hygienic value.
+
+[Sidenote: Heating Systems]
+
+A wood or grate fire is an excellent ventilator. A heating-system which
+introduces warmed new air is better than one acting by direct radiation,
+provided the furnace is well constructed and gas-proof.
+
+[Sidenote: Cool Air]
+
+The importance of coolness is almost as little appreciated as the
+importance of motion. Most people enervate themselves by heat,
+especially in winter. The temperature of living-rooms and work-rooms
+should not be above 70 degrees, and, for people who have not already
+lost largely in vigor, a temperature of 5 to 10 degrees lower is
+preferable. Heat is depressing. It lessens both mental and muscular
+efficiency. Among the employes of a large commercial organization in New
+York who were examined by the Life Extension Institute, some of the men
+in one particular room were suffering from an increase of body
+temperature and a skin rash. On investigation it was found that the room
+in which they worked was overheated. There was no special provision for
+ventilation. A window-board was installed, with the result that the men
+recovered and no other cases of skin rash occurred in that room.
+
+[Sidenote: Dry air]
+
+As to dryness of air, there is little which the individual can do except
+to choose a dry climate in which to live or spend his vacations.
+Unfortunately, there is not as yet any simple and cheap way of drying
+house air which is too moist, as is often the case in warm weather.
+
+[Sidenote: Humidity]
+
+In the cold season, indoor air is often too dry and may be moistened
+with advantage. This may be done, to some extent, by heating water in
+large pans or open vessels. But for efficient moistening of the air,
+either a very large evaporating-surface or steam jets are required. The
+small open vessels or saucers on which some people rely, even when
+located in the air-passages of a hot-air furnace, have only an
+infinitesimal influence. Vertical wicks of felt with their lower ends in
+water kept hot by the heating apparatus yield a rapid supply of
+moisture. Evaporation is greatly facilitated if the water or wicks are
+placed in the current of heated air entering the room. By a suitable
+construction, the water may be replenished automatically. In very cold
+dry weather, the air-supply of an ordinary medium-sized house requires
+the addition of not less than 10 gallons of moisture every 24 hours, and
+sometimes much more.
+
+Some authorities doubt any ill effects from extreme dryness. This is a
+subject yet to be cleared by experimental research.
+
+[Sidenote: Freshness]
+
+It is obvious that fresh pure air is preferable to impure air. Air may
+be vitiated by poisonous gases, by dust and smoke, or by germs. Dust and
+smoke often go together.
+
+Lighting by electricity is preferable to lighting by gas, as some of the
+gas is liable to escape and vitiate the air.
+
+[Sidenote: Tobacco Smoke]
+
+A very common and at the same time injurious form of air-vitiation is
+that from tobacco smoke. Smoking, especially in a closed space such as a
+smoking-room or smoking-car, vitiates the air very seriously, for smoker
+and non-smoker alike.
+
+[Sidenote: Dust]
+
+As to dust, the morbidity and mortality rates in certain occupations,
+particularly those known as the dusty trades, are appreciably and even
+materially greater than in dustless trades.
+
+An accumulation of house-dust should be avoided. The dust should be
+removed--not by the old-fashioned feather duster which scatters the dust
+into the air--but by a damp or oiled cloth. Dust-catching furniture and
+hangings of plush, lace, etc., are not hygienic. A carpet-sweeper is
+more hygienic than a broom, and a vacuum cleaner is better than a
+carpet-sweeper. The removable rug is an improvement hygienically over
+the fixed carpet.
+
+[Sidenote: Bacteria]
+
+The bacteria in air ride on the dust-particles. In a clean hospital
+ward, when air was agitated by dry sweeping, the number of colonies of
+bacteria collected on a given exposure rose twenty-fold, showing the
+effect of ordinary broom-sweeping.
+
+[Sidenote: Sunlight]
+
+The air we breathe should be sunlit when possible. Many of our germ
+enemies do not long survive in sunlight.
+
+
+Section II--Clothing
+
+Air may be shut out not only by tight houses but also by tight clothes.
+It follows that the question of clothing is closely related to the
+question of ventilation. In fact it is a reasonable inference from
+modern investigations that air-hygiene concerns the skin quite as much
+as the lungs. Therefore the hygiene of clothing assumes a new and
+hitherto unsuspected importance. A truly healthy skin is not the waxy
+white which is so common, but one which glows with color, just as do
+healthy cheeks exposed to the open air.
+
+[Sidenote: Porous Clothes]
+
+The hygiene of clothing includes ventilation and freedom from pressure,
+moderate warmth, and cleanliness. Loose, porous underclothes are already
+coming into vogue. But effective ventilation, namely such as will allow
+free access of air to the skin, requires that our outer
+clothes--including women's gowns and men's shirts, vests, vest-linings,
+and coat-linings--should also be loose and porous. Here is one of the
+most important but almost wholly neglected clothing reforms. Most
+linings and many fabrics used in outer clothes are so tightly woven as
+to be impervious to air. Yet porous fabrics are always available,
+including porous alpacas for lining. To test a fabric it is only
+necessary to place it over the mouth and observe whether it is possible
+or easy to blow the breath through it.
+
+[Sidenote: Air-baths]
+
+At times we can enjoy relief from clothing altogether. An air-bath
+promotes a healthy skin and aids it in the performance of its normal
+functions. Not every one can visit air-bath establishments or outdoor
+gymnasia or take the modern nude cure by which juvenile consumptives are
+sometimes treated (even in winter, after becoming gradually accustomed
+to the cold); but any one can spend at least a little time in a state of
+nature. Both at the time of rising in the morning and upon retiring at
+night, there are many things which are usually done while one's clothes
+are on which could be done just as well while they are off. Brushing the
+teeth, washing the hands, shaving, etc., necessarily consume some time
+during which the luxury of an air-bath can be enjoyed. Exercises should
+also be taken at these times. Exercising in cold air, _if not too cold_,
+with clothing removed, is an excellent means of hardening the skin and
+promoting good digestion.
+
+[Sidenote: Tight Clothing]
+
+[Sidenote: Shoes]
+
+The constriction from rigid or tight corsets, belts (the latter in men
+as well as in women), tight neckwear, garters, etc., interferes with the
+normal functions of the organs which they cover. All such constriction
+should be carefully avoided. The tight hats generally worn by men check
+the circulation in the scalp. Tight shoes with extremely high heels
+deform the feet and interfere with their health. The barefoot cure is
+not always practicable, but any one can wear broad-toed shoes with a
+straight inner edge and do his part to help drive pointed toes out of
+fashion. Such a reform should not be so difficult as to rid the women of
+China of their particular form of foot-binding. Several anatomical types
+of shoes, that is, shoes made to fit the normal foot instead of to force
+the foot to fit them, are now available. In all except cold weather, low
+shoes are preferable to high shoes. When possible, sandals, now
+fortunately coming into fashion, are preferable to shoes, especially in
+early childhood (but the adult, whose calf-muscles and foot-structure
+are not often adapted to such foot-gear, must be cautious in their use
+lest flat-foot result).
+
+[Sidenote: Cottons, Linens, Woolens]
+
+Only the minimum amount of clothing that will secure warmth should be
+worn. Woolens protect most, but they require the least exercise of the
+temperature-regulating apparatus of the body. While wool is also highly
+absorbent of moisture, it does not give off that moisture quickly
+enough. Hence, if worn next to the skin, it becomes saturated with
+perspiration, which it long retains to the disadvantage of the skin.
+Consequently woolen clothing is best confined to overcoats and outer
+garments, designed especially for cold weather. The underclothes should
+be made of some better conducting and more quickly drying material, such
+as cotton or linen. In winter light linen-mesh and medium wool over
+that, or "double-deck" linen and wool underclothes, can be worn by those
+who object to either linen or wool alone.
+
+[Sidenote: Color]
+
+As to color, the more nearly white the clothes the better. This is
+especially true in summer, but there is believed to be some advantage in
+white at all seasons.
+
+Those who have learned to clothe themselves properly find that they have
+grown far more independent of changing weather conditions. They do not
+suffer greatly from extreme summer heat nor extreme winter cold.
+Especially do they note that "raw" or damp cold days no longer tax their
+strength.
+
+
+Section III--Outdoor Living
+
+[Sidenote: Out-of-door Air]
+
+But we must not depend altogether on ventilating our houses and our
+clothes. We must turn our thoughts toward an outdoor life. The air of
+the best ventilated house is not as good as outdoor air. Those who spend
+much of their lives in the open enjoy the best health and the greatest
+longevity. It is a great advantage to go into camp in summer and to live
+in the country as much as possible.
+
+Climate, of itself, is a secondary consideration. Not every one can
+choose the best climate in the world, and, after all, the main
+advantages of fresh air can be enjoyed in almost any locality. Even in a
+city, outdoor air is, under ordinary circumstances, wonderfully
+invigorating.
+
+[Sidenote: Dampness]
+
+The common prejudice against damp air greatly exaggerates its evils.
+While moderate dryness of air is advantageous, it seems nevertheless
+true that to live in damp, even foggy, air out-of-doors is, in general,
+more healthful than to live shut up indoors.
+
+[Sidenote: Outdoor Schools]
+
+Observations have shown that the pupils in outdoor and open-window
+schools are not only kept more healthy but learn more quickly than those
+in the ordinary schools. It is even claimed that tuberculous children in
+an outdoor school may make more rapid progress in their studies than the
+more normal children in a badly ventilated school. Parents should insist
+on fresh air for their children when at school. They should also insist
+on outdoor playgrounds.
+
+[Sidenote: Outdoor Recreations]
+
+For themselves, also, they should not neglect outings, picnics, and
+visits to parks. Whenever practicable, outdoor recreation should be
+chosen in preference to indoor recreation.
+
+[Sidenote: Occupations]
+
+Above all, outdoor occupations should, when possible, be chosen in
+preference to indoor occupations, such as working on a farm rather than
+in a factory. It would help solve some of the greatest problems of
+civilization, if, in consequence of an increased liking for outdoor life,
+larger numbers of our population should join the "back-to-the-farm"
+movement. Leaving the country for the city is often disastrous even for
+the purpose in view, namely to gain wealth. For wealth gained at the
+expense of health always proves in the end a bitter joke. The victim
+proceeds through the rest of his life to spend wealth in pursuit of
+health.
+
+
+Section IV--Outdoor Sleeping
+
+Unfortunately most people can not live out of doors all of the time, and
+many are so situated that they can not even secure ventilation, granted
+that they want it. But there is one important part of the twenty-four
+hours when most people can completely control their own air supply. This
+is at night. We spend a third of our time in bed. Most of us live such
+confined lives during the day that we should all the more avail
+ourselves of our opportunities to practise air hygiene at night.
+
+[Sidenote: Tuberculosis]
+
+[Sidenote: Well Persons]
+
+It is the universal testimony of those who have slept out-of-doors that
+the best ventilated sleeping-room is far inferior in healthfulness to an
+outdoor sleeping-porch, open tent, or window tent (large enough to
+include the whole bed). For generations, outdoor sleeping has
+occasionally been used as a health measure in certain favorable climates
+and seasons. But only in the last two decades has it been used in
+ordinary climates and all the year round. Dr. Millet, a Brockton
+physician, began some years ago to prescribe outdoor sleeping for some
+shoe-factory workmen who were suffering from tuberculosis. As a
+consequence, in spite of their insanitary working-places (where they
+still continued to work while being treated for tuberculosis), they
+often conquered the disease in a few months. It was largely this
+experience which led to the general adoption, irrespective of climate,
+of outdoor sleeping for the treatment of tuberculosis. The practise has
+since been introduced for nervous troubles and for other diseases,
+including pneumonia. Latterly the value of outdoor sleeping for _well_
+persons of all classes, infants and children as well as adults, has come
+to be widely recognized.
+
+[Sidenote: Vital Resistance]
+
+Outdoor sleeping increases the power to resist disease, and greatly
+promotes physical vigor, endurance, and working power.
+
+[Sidenote: Night Air]
+
+Many people are still deterred from sleeping out by a mistaken fear of
+night air and of the malaria which they imagine this dreaded night air
+may bring. To-day we know that malaria is communicated by the bite of
+the anopheles mosquito and never by the air. The moral of this is not to
+shut out the night air, but, when necessary, to shut out the mosquito by
+screens. The experiment has been made of sleeping out-of-doors _in
+screened cages_ in the most malarial of places and no malarial infection
+resulted, though those who were unprotected and were consequently bitten
+by mosquitoes contracted malaria as usual. The truth is that night air,
+especially in cities, is distinctly purer than day air, on account of
+the fact that there is much less traffic at night to stir up dust.
+
+[Sidenote: Protection From Cold]
+
+It is very important, in any sleeping balcony, to be protected from the
+wind by a sash on one or two or--in very windy places--three sides. But
+of course sleeping out-of-doors does not reach its maximum efficiency if
+there is too much protection, that is, if the sleeping-out place is so
+shut in that very free currents of air are not secured. An outdoor
+porch really ceases to be an outdoor porch, when enclosed on four sides.
+
+A roll curtain (preferably rolling from the bottom) can be arranged on
+the open side or sides, to be used in case of storms only. In cold
+weather a thick mattress, or two mattresses, should be used. It is not
+only what is over the sleeper, but also what is under him, that keeps
+him warm. The body should be warmly clad, and the head and neck
+protected by a warm cap or helmet or hood. To prevent the entrance of
+cold air under the bedclothes, one or more blankets should be extended
+at least two feet beyond the head, with a central slit for the head.
+Early awakening by the light may, if necessary, be prevented by touching
+the eyelids with burnt cork, or by bandaging the eyes with a black cloth
+or stocking. Sheets should be well warmed in the winter-time before
+being used. They can easily be warmed with a hot-water bag, flat-iron,
+or soapstone. Blankets next to the skin are not hygienic.
+
+[Sidenote: Sleeping-tents]
+
+Sleeping out is really much easier than most people imagine. In fact,
+few, if any, of the other cardinal rules of hygiene are so easy to
+obey. Where a sleeping-porch is not available, an inward window tent can
+always be had which puts the sleeper practically out-of-doors and at the
+same time cuts off his tent from the rest of the room.
+
+[Sidenote: Outdoor Tents]
+
+An outdoor tent must be kept well opened. Otherwise it fails of its
+purpose. The common opinion that a tent is ventilated through the
+"meshes" of the canvas is erroneous. Canvas is a tightly woven fabric
+and impervious to air. That is why it makes good sails. One of the most
+modern boys' camps has given up the use of tents altogether, employing
+instead open wooden "shacks," because of the difficulty of keeping the
+tents sufficiently open, especially in rainy weather.
+
+Complete directions for convenient out-of-door sleeping will be
+furnished, upon application, by the Life Extension Institute.
+
+
+Section V--Deep Breathing
+
+Ordinarily breathing should be unconscious, but every day deep breathing
+exercises should be employed. "A hundred deep breaths a day" is one
+physician's recipe for avoiding tuberculosis. A Russian author, who
+suffered a nervous breakdown, found--after trying many other aids to
+health without success--that a retired life for several months in the
+mountains in which simple deep-breathing exercises practised
+systematically every day formed the central theme, effected a permanent
+cure. Deep breathing is a great resource for people who are shut in most
+of the day. If they will seize the chance, whenever it offers, to step
+out-of-doors and take a dozen deep breaths, they can partly compensate
+for the evils of indoor living.
+
+In ordinary breathing only about 10 per cent. of the lung contents is
+changed at each breath. In deep breathing a much larger percentage is
+changed, the whole lung is forced into action, and the circulation of
+the blood in the abdomen is more efficiently maintained, thus equalizing
+the circulation throughout the body. The blood-pressure is also
+favorably influenced, especially where increased pressure is due to
+nervous or emotional causes.
+
+[Sidenote: Breathing Exercises]
+
+Breathing exercises should be deep, slow, rhythmic, and through the
+nose, not through the mouth. A certain Oriental deep-breathing exercise
+is particularly valuable to insure slowness and evenness of the breath.
+It consists of pressing a finger on the side of the nose, so as to
+close one nostril, breathing in through the other nostril, breathing out
+of the first nostril in the same manner and then reversing the process.
+Attention to the slight sound of the air, as it passes through the nose,
+enables one to know whether the breathing is regular or is slightly
+irregular. Such breathing exercises can be taken at the rate of three
+breaths per minute, and the rate gradually reduced until it is only two
+or even less per minute.
+
+[Sidenote: Muscular Exercise]
+
+Muscular exercises stimulate deep breathing, and, in general, the two
+should go together. But deep breathing by itself is also beneficial, if
+very slow. Forced _rapid_ breathing is comparatively valueless, and
+indeed may be positively harmful. Oxygen is absorbed only according to
+the demand for it in the body and not according to the supply.
+
+[Sidenote: Singing]
+
+Singing requires deep breathing, and is for that and other reasons an
+excellent hygienic practise.
+
+[Sidenote: Mental State]
+
+The mode of our breathing is closely related to our mental condition;
+either influences the other. Agitation makes us catch our breath, and
+sadness makes us sigh. Conversely, slow, even breathing calms mental
+agitation. It is not without reason that, in the East, breathing
+exercises are used as a means of cultivating mental poise and as an aid
+to religious life.
+
+
+
+
+CHAPTER II
+
+FOOD
+
+
+Section I--Quantity of Food
+
+The body has often been compared to a blacksmith's forge, the lungs
+being the bellows and food the coal. The comparison is a good one, for
+food is actually burned in the body by the aid of the air we breathe.
+
+[Sidenote: Calories]
+
+All food is capable of being used as body-fuel and by far the greater
+part of it is so used. Consequently, food is measured in fuel-units,
+called calories. Many people eat too much, that is, too many calories;
+some eat too little, that is, too few calories. In both cases the person
+is usually unaware of the fact, because he makes the mistake of
+measuring his food by its weight or bulk. Some foods are concentrated,
+that is, contain many calories of food value in a given bulk; others are
+bulky, that is, contain few calories in a given bulk. For instance,
+olive oil is concentrated, and most vegetables are bulky. A third of an
+ounce of olive oil contains 100 calories, which is as much as is
+contained in a pound or more of tomatoes, lettuce, celery, cucumbers,
+string beans, asparagus, or watermelon.
+
+It will help to give a picture of food values if, before going further,
+we note how much it takes of some of the common foods to make a given
+amount of food value, say 100 calories. It is surprising in how many
+cases the ordinary amount of food served at table happens to contain
+about 100 calories. We find 100 calories in a small lamb chop (weighing
+about an ounce); in a large egg (about 2 ounces); in a small side-dish
+of baked beans (about 3 ounces); in 1½ cubic inches of cheese (about an
+ounce); in an ordinary side-dish of sweet corn (about 3½ ounces); in one
+large-sized potato (if baked, about 3 ounces; if boiled, about
+4 ounces); in an ordinary thick slice of bread (about 1½ ounces); in one
+shredded wheat biscuit (about an ounce); in a very large dish of oatmeal
+(about 6 ounces); in a small piece of sponge-cake (about an ounce); in a
+third of an ordinary piece of pie (about 1½ ounces); in three
+teaspoonfuls or 1½ lumps of sugar (about 1 ounce); in a dozen peanuts
+(about 1/3 of an ounce); in eight pecans (about ½ an ounce); in four
+prunes (about 1 ounce); in two apples (about 7 ounces); in a large
+banana (about 4 ounces) in half a cantaloup (about 9 ounces); in seven
+olives (about 1½ ounces); in a very large orange (about 10 ounces); in
+an ordinary pat of butter (about ½ an ounce); in a quarter of a glass of
+cream (about 2 ounces); in a small glass of milk (about 5 ounces). (See
+SUPPLEMENTARY NOTES for "Table of Food Values.")
+
+The ordinary sedentary man needs about 2,500 calories per day. But the
+larger the person (provided the bulk is due to muscle and active tissue
+and not to fat) or the more muscular the work he does, the more food he
+needs. It has been found that the number and activity of cells forming
+the organs and muscles and blood affect the food requirement.
+
+[Sidenote: Favorable Weight]
+
+Life insurance experience has clearly shown that weight, especially in
+relation to age, is an important factor in influencing longevity.
+
+Except in the earlier ages of life, overweight (reckoned relatively to
+the average for that age) is a more unfavorable condition, in its
+influence on longevity, than underweight.
+
+The question of whether an individual is really underweight or
+overweight can not be determined solely by the life insurance tables.
+(See SUPPLEMENTARY NOTES, "Influence of Build on Longevity.") Some types
+who are of average weight according to the table, may be either
+underweight or overweight when considered with regard to their framework
+and general physical structure. Nevertheless, it should be remembered
+that notwithstanding the effort of life insurance companies to carefully
+select the favorable types of overweight and underweight, the mortality
+experience on youthful underweights has been unfavorable, and the
+mortality experience on middle aged and elderly overweights has been
+decidedly unfavorable. The lowest mortality is found among those who
+average, as a group, a few pounds over the average weight before age 35,
+and a few pounds under the average weight after age 35. That is, after
+the age of 35, overweight is associated with an increasingly high death
+rate, and at middle life it becomes a real menace to health, either by
+reason of its mere presence as a physical handicap or because of the
+faulty living habits that are often responsible for its development.
+
+[Sidenote: Overweight]
+
+If there is a family tendency to overweight, one should begin early to
+form habits that will check this tendency. If considerable overweight is
+already present, caution is necessary in bringing about a reduction.
+Barring actual disease, this can usually be done without drugs if the
+person will be persevering and faithful to a certain regime.
+
+Constant vigilance is necessary, yet it is worth while when one
+considers the inconvenience as well as the menace of obesity.
+
+After the age of 35, 15 to 20 pounds over the average weight should
+prompt one to take careful measures for reducing weight. Habits should
+be formed that will keep the weight down automatically, instead of
+relying upon intermittent attempts that are more than likely to fail. No
+matter how well one feels, one should take steps to keep out of the
+class that life insurance companies have found to be undesirable as
+risks.
+
+[Sidenote: Accessories]
+
+One reason why many people eat great quantities of food without
+realizing it, is the common delusion that many articles such as candy,
+fruits, nuts, peanuts, popcorn, often eaten between meals, "do not
+count." Another common oversight is to overlook accessories, such as
+butter and cream, which may contain more actual food value than all the
+rest of a meal put together. Ice-cream and other desserts also have more
+food value than is usually realized. Nature counts every calory very
+carefully. If the number of calories taken in exceeds the number used by
+the body (or excreted unused), the excess accumulates in fat or tissue.
+Thus, if some 3,000 calories are taken in each day and the calories used
+up or excreted are only 2,800, then 200 must be retained and accumulated
+in the body.
+
+[Sidenote: Underweight]
+
+A person who is not heavy enough can usually gain weight by following
+the general rules of hygiene, especially in the matter of increasing the
+fuel or energy foods. But he should not force himself to eat beyond his
+natural capacity to digest and assimilate the food, while overfatigue
+and exhausting physical exertion should be carefully avoided.
+
+[Sidenote: Diet in Middle Life]
+
+As age advances, the consumption of meat and all flesh foods should be
+decreased and that of fruit and vegetables, especially those of bulky
+character and low food value, such as lettuce, tomatoes, carrots,
+turnips, salsify, oyster-plant, watercress, celery, parsnips, should be
+increased.
+
+[Sidenote: Diet in Hot Weather]
+
+Generally the quantity of food should be slightly decreased in hot
+weather, when fewer calories are needed to sustain the heat of the body.
+In particular, less meat should be eaten in the summer, on account of
+what is called the "specific dynamic action of protein," that is, the
+special tendency of meats and like foods to produce immediate heat.
+
+Each individual must decide for himself what is the right amount of food
+to eat. In general, that amount is right which will maintain the most
+favorable condition of weight. If the weight, endurance, and general
+feeling of well-being are maintained, one may assume that sufficient
+food is taken.
+
+[Sidenote: Brainwork and Eating]
+
+It is physical, not mental work, which uses up the greater part of our
+food. The common impression that brain-work or expenditure of mental
+energy creates a special need for food is erroneous. The sedentary
+brain-worker often gains weight without eating very much. What he really
+needs is exercise, to use up the food, but if he will not take
+exercise, then he should reduce his food even below the small amount on
+which he gains weight.
+
+[Sidenote: Eating When Fatigued]
+
+Which meal in the day should be heavy and which light depends largely on
+one's daily program of work, the aim being to avoid heavy meals just
+before heavy work. When very tired it is sometimes advisable to skip a
+meal or to eat only lightly, as of fruits and salads. A man who eats
+heartily when he is very tired is likely to be troubled afterward with
+indigestion.
+
+(See SUPPLEMENTARY NOTES for specific directions regarding diet for
+underweight and overweight.)
+
+
+Section II--Protein Foods
+
+[Sidenote: Protein, Fat, and Carbohydrate]
+
+In the last section it was stated that food is fuel. But there is one
+constituent of food which, while it _can_ be used as fuel, is especially
+fitted for an entirely different purpose, namely, to build tissue, that
+is, to serve for the growth and repair of the body. This tissue-building
+constituent in food is called protein. The two other chief constituents
+in food are fat and carbohydrate, the last term embracing what are
+familiarly known as starch and sugar. Fats and carbohydrates are only
+for fuel and contain carbon as the essential element. Protein contains
+nitrogen as the essential element in tissue-building. The white of egg
+and the lean of meat afford the most familiar examples of protein. They
+consist entirely of protein and water. But meat and eggs are not the
+only foods high in protein. In fact, most ordinary foods contain more or
+less protein. The chief exceptions are butter, oleomargarine, oil, lard,
+and cream--which consist of fat (and water)--and sugar, sirups, and
+starch, which consist of carbohydrate (and water).
+
+[Sidenote: Proportion of Protein]
+
+Foods should be so selected as to give to the ration the right amount of
+protein, or repair-foods, on the one hand, and of fats and
+carbohydrates, or fuel-foods, on the other. A certain amount of protein
+is absolutely essential. While, for a few days, protein may be reduced
+to little or nothing without harm, if the body be long deprived of the
+needed protein it will waste away and ultimately death will result.
+Therefore, too little protein would be a worse mistake than too much.
+
+The right proportion of protein has been the subject of much
+controversy. According to what are regarded as the best investigations,
+it is generally about 10 per cent. of the total number of heat-units
+consumed. This does not, of course, mean 10 per cent. of the total
+weight nor 10 per cent. of the total bulk, but 10 per cent. of the total
+nutriment, that is, 10 calories of protein out of every 100 calories of
+food.
+
+[Sidenote: Human Milk]
+
+Most persons in America eat much more protein than this. But that
+10 calories out of 100 is not too small an allowance is evidenced by the
+analysis of human milk. The growing infant needs the maximum proportion
+of protein. In the dietary of the domestic animals, the infant's food,
+the mother's milk, is richer in protein than the food of the grown
+animal. Consequently an analysis of human mother's milk affords a clue
+to the maximum protein suitable for human beings. Of this milk
+7 calories out of every 100 calories are protein. If all protein were as
+thoroughly utilized as milk-protein or meat-protein, 7 calories out of
+100 would be ample, but all vegetable proteins are not so completely
+available. Making proper allowance for this fact, we reach the
+conclusion that 10 calories out of every 100 are sufficient.
+
+[Sidenote: Excessive Use of High-Protein Foods]
+
+A chief and common error of diet consists, then, in using too much
+protein. Instead of 10 calories out of every 100, many people in America
+use something like 20 to 30. That is, they use more than double what is
+known to be ample. This excessive proportion of protein is usually due
+to the extensive use of meat and eggs, although precisely the same
+dietetic error is sometimes committed by the excessive use of other
+high-protein foods such as fish, shell-fish, fowl, cheese, peas and
+beans, or even, in exceptional cases, by the use of foods less high in
+protein when combined with the absence of any foods very low in protein.
+The idea of reducing the protein in our diet is still new to most
+people.
+
+[Sidenote: Injuries From Over-abundance of Protein]
+
+Prof. Rubner of Berlin, one of the world's foremost students of hygiene,
+said, in a paper on "The Nutrition of the People," read before the
+recent International Congress on Hygiene and Demography:
+
+   "It is a fact that the diet of the well-to-do is not in itself
+    physiologically justified; it is not even healthful. For, on account
+    of false notions of the strengthening effect of meat, too much meat
+    is used by young and old, and by children, and this is harmful. But
+    this meat is publicly sanctioned; it is found in all hotels; it has
+    become international and has supplanted, almost everywhere, the
+    characteristic local culinary art. It has also been adopted in
+    countries where the European culinary art was unknown. Long ago the
+    medical profession started an opposition to the exaggerated meat
+    diet, long before the vegetarian propaganda was started. It was
+    maintained that flour foods, vegetables, and fruits should be eaten
+    in place of the overlarge quantities of meat."
+
+When protein is taken in great excess of the body's needs, as is usually
+the case in the diet of Americans, added work is given the liver and
+kidneys, and their "factor of safety" may be exceeded.
+
+[Sidenote: Animal Proteins]
+
+Flesh food--fish, shell-fish, meat, fowl--when used in great abundance,
+are subject to additional objections. They tend to produce an excess of
+acids, are very prone to putrefaction, and contain "purins" which lead
+to the production of uric acid. This is especially true of sweetbreads,
+liver and kidney. The well-known deficiency in flesh foods of lime often
+needs to be taken into consideration in the dietary. Some of the
+vegetable foods, such as peas and beans, rich in protein, are likewise
+not free from objection. Their protein is not always easily digested and
+is, therefore, likewise liable to putrefaction. Unlike most vegetable
+foods, they contain some purins. These foods are, however, rich in iron,
+which renders them a more valuable source of protein for children and
+anemic people than meat. Also, an excess of protein is not so likely to
+be derived from such bulky foods as from meat, which is a concentrated
+form of protein.
+
+We have spoken thus far only of the needed proportion of protein. The
+remainder of the diet, say 90 per cent. of the calories, may be divided
+according to personal preference between fats and carbohydrates in
+almost any proportion, provided some amount of each is used. A good
+proportion is 30 per cent. fat and 60 per cent. carbohydrate.
+
+
+Section III--Hard, Bulky, and Uncooked Foods
+
+The wise choice of foods does not consist entirely in balancing the
+ration as to protein, fat, and carbohydrate.
+
+[Sidenote: Hard Foods]
+
+Hard foods, that is, foods that resist the pressure of the teeth, like
+crusts, toast, hard biscuits or crackers, hard fruits, fibrous
+vegetables and nuts, are an extremely important feature of a hygienic
+diet. Hard foods require chewing. This exercises and so preserves the
+teeth, and insures the flow of saliva and gastric juice. If the food is
+not only hard, but also dry, it still further invites the flow of
+saliva. Stale and crusty bread is preferable to soft fresh bread and
+rolls on which so many people insist. The Igorots of the Philippines
+have perfect teeth so long as they live on hard, coarse foods. But
+civilization ruins their teeth when they change to our soft foods.
+
+[Sidenote: Bulk Versus Concentrated Foods]
+
+Most of the ordinary foods lack bulk; they are too concentrated. For
+this purpose it is found that we need daily, at the very least, an ounce
+of cellulose, or "woody fiber." This is contained in largest measure in
+fibrous fruits and vegetables--lettuce, celery, spinach, asparagus,
+cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
+tomatoes, cucumbers, berries, etc.
+
+Until recently would-be food reformers have made the mistake of seeking
+to secure concentrated dietaries, especially for army rations. It was
+this tendency that caused Kipling to say, "compressed vegetables and
+meat biscuits may be nourishing, but what Tommy Atkins needs is bulk in
+his inside."
+
+[Sidenote: Raw Foods]
+
+[Sidenote: Vitamins]
+
+Cooking is an important art; but some foods when cooked lose certain
+small components called vitamins, which are also found in the skin or
+coating of grains, especially rice, also in yolk of egg, raw milk, fresh
+fruit, and fresh vegetables, especially peas and beans. These vitamins
+are very important to the well-being of the body. Their absence is
+probably responsible for certain diseases, such as beriberi, scurvy, and
+possibly pellagra, as well as much ill health of a less definite sort.
+Some raw or uncooked foods, therefore, such as lettuce or tomatoes,
+celery, fruits, nuts, and milk, should be used in order to supply these
+minute and as yet not well-understood substances which are destroyed by
+the prolonged cooking at the temperature which is employed in order to
+sterilize canned foods. They are also diminished and often destroyed by
+ordinary cooking, except in acid fruits and acid vegetables.
+
+[Sidenote: Raw Milk]
+
+It is true that only very clean milk is entirely safe in an absolutely
+raw state, and that heat is usually needed to kill the germs. But this
+heat, even at the comparatively low temperature of pasteurization, has
+been found to destroy the vitamins that prevent scurvy. Orange juice
+should always be given to infants over one month old who are fed
+pasteurized milk.
+
+Not all foods can be taken raw with advantage. Most starchy foods, such
+as cereals and potatoes and unripe fruit must, of course, be cooked in
+order to be made fit to eat.
+
+[Sidenote: Disinfection]
+
+Raw foods have dangers of their own in carrying germs and parasites, and
+it is extremely advisable that all raw foods should be very thoroughly
+washed before eating.
+
+[Sidenote: Acids and Inorganic Salts]
+
+In addition to protein, fat, carbohydrate, and vitamins, there are other
+elements which the body requires to maintain chemical equilibrium, and
+for the proper maintenance of organic functions. These are the fruit and
+vegetable acids and inorganic salts, especially lime, phosphorus, and
+iron. These substances are usually supplied, in ample amounts, in a
+mixed diet, containing a variety of fruits and vegetables and an
+adequate amount of milk and cream. Potatoes, feared by some in acid
+condition (such as gout), are actually valuable because of their
+alkalinity.
+
+
+Section IV--Thorough Mastication
+
+Whether it be from lack of hard foods, requiring prolonged chewing, or
+from the nervous hurry of modern life, or from other causes, it is
+undoubtedly a fact that most people in America eat too rapidly. The
+correction of this habit will go far toward reforming an individual's
+diet in every way.
+
+Thorough mastication means masticating up to the point of involuntary
+swallowing. It does not mean forcibly holding the food in the mouth,
+counting the chews, or otherwise making a bore of eating. It merely
+means giving up the habit of forcing food down, and applies to all
+foods, even to liquid foods, which should be sipped.
+
+[Sidenote: Evils of Insufficient Mastication]
+
+The consequences and evils of insufficient mastication are many, and may
+be enumerated as follows: Insufficient use of the teeth and jaws (and
+hence dental decay as well as other and worse dental evils);
+insufficient saliva mixed with the food (and hence imperfect digestion
+of the starchy substances); insufficient subdivision of food by
+mastication (and hence slow digestion); the failure of the taste nerves
+to telegraph ahead, as it were, to the stomach and other digestive
+organs an intimation of the kind and amount of digestive juices required
+(and hence indigestion); the overseasoning of food to make it relishable
+even when bolted (and hence overeating and irritation of the mucous
+lining); the excessive use of meat and eggs and like foods, which can be
+eaten rapidly with relative impunity, and the corresponding neglect of
+other foods, like bread, grains, vegetables, and salads, which require
+more mastication (and hence intestinal poisoning).
+
+[Sidenote: Prolonged Relish of Food]
+
+The habit of insufficient mastication is subtle, because it has become
+"second nature" with most of us. To free ourselves of it we must first
+of all allow plenty of time for our meals and rid our minds of the
+thought of hurry. A boy's school in which the principal is endeavoring
+to fight the habit of food-bolting has wisely ordained that no boy may
+leave the dining-room until a certain hour, even if he has finished
+eating long before. In this way the boy soon learns that there is
+nothing to be gained by fast eating, and, in fact, that the pleasantest
+way of spending the meal-time is to prolong the relish of the food. It
+would be well if all of us would adopt a similar rule for ourselves.
+Mr. Gladstone did something of the sort and was noted for the slow
+mastication of his food. Latterly Mr. Horace Fletcher set such a rule
+for himself, and revived the interest of the public in the subject.
+
+[Sidenote: The First Three Mouthfuls]
+
+At first one must give some conscious attention to his efforts to
+reform; but if one will merely attend carefully to the first three
+mouthfuls of a meal, the slow pace can often be established for the rest
+of the meal without further thought.
+
+[Sidenote: Careful Tasting]
+
+Slow eating is important not merely as a matter of mastication, but also
+as a matter of taste and enjoyment. Food must have a pleasing taste and
+flavor and then must be enjoyed in order to be most readily assimilated.
+
+[Sidenote: Increased Enjoyment]
+
+There is a mistaken notion that the hygiene of food means "giving up all
+the things that taste good." While it is true that, in many cases,
+sacrifices have to be made, the net result of reforming one's diet is
+not to diminish but to increase the enjoyment of food. In general, it is
+extremely unhygienic to eat foods which are not relished. Experiments by
+Pavlov and others have shown that the taste and enjoyment of food
+stimulate the flow of digestive juices.
+
+[Sidenote: Choosing Foods]
+
+Finally, slow eating is a great aid in the proper choice of foods. Some
+suggestions have already been given as to the wise choice of foods, but
+no rules can be formulated which will completely insure such a choice.
+Even the wisest physiologist can not depend altogether on his knowledge
+of food values, while, to the layman, the problem is so complicated that
+his main reliance must be on his own instincts. Animals depend
+exclusively on instinct except when under domestication. Civilized man
+should not and can not altogether depend upon instinct, but his food
+instincts are far more keen and correct if he obeys the rule of eating
+slowly than if he bolts his food.
+
+[Sidenote: "Good" and "Bad" Foods]
+
+In the choice of foods it is as difficult to distinguish absolutely
+between what are "good" and "bad" foods as it is to classify human
+beings into "good" and "bad." All we can say is that some foods are
+better than others, remembering that it is usually more important to be
+_satisfied_, even if the foods are not "ideal," than to be unsatisfied
+with what in the abstract seem "ideal" foods.
+
+Among the best foods for most people are fruits, potatoes, nuts (if well
+masticated), milk, sour milk, and vegetables. Among the worst foods are
+putrefactive cheeses, sweetbreads, liver, kidneys, "high" game or
+poultry.
+
+But a fastidious study of foods will find some faults as well as some
+virtues in almost any food. The best way to help the ordinary man choose
+his foods is to advise him to use as much as possible of the "better"
+and as little as possible of the "worse" without attempting to draw a
+hard and fast line between the "good" and "bad."
+
+[Sidenote: Salt, Pepper, Spices]
+
+Salt, pepper, and hot condiments should be used very sparingly, if at
+all.
+
+[Sidenote: Sugar and Candy]
+
+A great cause of ill health is overuse of sugar in concentrated form,
+candy, etc., especially by the sedentary. One reason why sugar has a
+high food value is that it is readily utilized for combustion, and if
+taken between meals greatly increases the calories and may lead to
+_overnourishment_.
+
+[Sidenote: Water with Meals]
+
+There is, for normal people, no objection to drinking a moderate amount
+of water at meals--say one or two glassfuls--provided it is not taken
+when food is in the mouth and used for washing it down.
+
+[Sidenote: The Digestibility of So-called "Indigestible" Foods]
+
+The science of dietetics will develop rapidly in the future, and in a
+few years it will probably be possible to be more definite than we have
+been here. At present there is much unknown, especially as to how far
+our rules have to be modified for the particular individual. Personal
+idiosyncrasies have to be taken into account. Sometimes "What is one
+man's meat is another man's poison." On the other hand, many have
+mistaken ideas as to their own idiosyncrasies. For instance, many people
+think that nuts never agree with them, when the trouble really is that
+they do not masticate them properly. Many think peanuts indigestible,
+not realizing either the importance of mastication or the importance of
+avoiding over-roasting. The ordinary peanuts are over-roasted. Peanuts
+very slightly roasted and very thoroughly masticated seldom disagree
+with one. Others believe that bananas never agree with them, when the
+fact is they eat them too green. The banana vender usually finds that
+the ignorant public buys his fruit best when its color is an even
+yellow, and he puts aside for himself the only bananas ripe and fit to
+eat, namely those which are mottled with black.
+
+[Sidenote: Avoidance of Fads]
+
+Each individual must use his own intelligence and common sense, avoiding
+so far as he can the mistake of following a "fad" and accepting a theory
+without sufficient evidence; and the opposite mistake of accepting as
+hygienic the customs about him simply because they are customs, and thus
+mistaking for fads any conclusions of science which are discordant with
+current custom.
+
+[Sidenote: Necessity of Medical Examination]
+
+It is a good idea to consult a physician in regard to one's diet, and
+endeavor intelligently to follow his advice and not insist on one's own
+diet, selected from the standpoint of mere self-indulgence or custom.
+Moreover, since many, without being aware of the fact, are affected with
+Bright's disease, diabetes, etc., in their early stages, in which
+dietetic precautions are especially necessary, it is well, even for
+those who are apparently in good health, to be medically examined as a
+preliminary to a rearrangement of their diet along the best lines.
+
+
+
+
+CHAPTER III
+
+POISONS
+
+
+Section I--Constipation
+
+If the human body be likened to a steam-engine, its wastes correspond to
+the ashes.
+
+[Sidenote: Retention of Body Wastes]
+
+The injury which comes from the retention of the body's waste products
+is of the greatest importance. The intestinal contents become dangerous
+by being too long retained, as putrefying fecal matter contains poisons
+which are harmful to the body. Abnormal conditions of the intestines are
+largely responsible for the common headache malady, and for a generally
+lowered resistance, resulting in colds and even more serious ailments.
+Constipation is extremely prevalent, partly because our diet usually
+lacks bulk or other needed constituents, but partly also because we fail
+to eliminate regularly, thoroughly, and often.
+
+Constipation, long continued, is by no means a trifling matter. It
+represents a constant and cumulative tax which often ends in very
+serious consequences.
+
+[Sidenote: Water-Drinking]
+
+Free water-drinking when the stomach is empty, especially before
+breakfast, is beneficial in constipation. Free water-drinking at meals
+may prove constipating. Excess of water should be avoided by the very
+feeble or those suffering from heart trouble or dropsy.
+
+[Sidenote: Laxative Foods]
+
+The best regulators of the bowels are foods. Foods should possess
+sufficient bulk to promote the action of the intestines and should
+contain a due amount of laxative elements. Foods which are especially
+laxative are prunes, figs, most fruits except bananas, fruit juices, all
+fresh vegetables, especially greens of all sorts, wheat, bran, and the
+whole grain cereals. Oils and fats are also laxative but can not be used
+in sufficiently large quantities to produce very laxative effects
+without producing loss of appetite. Foods which have the opposite
+tendency are rice, boiled milk, fine wheat-flour in bread, corn-starch,
+white of egg.
+
+[Sidenote: Bran and Agar-Agar]
+
+The use of wheat-bran in cereals, in bread, and even in vegetables is a
+preventive of constipation, as is also the use of agar-agar, a Japanese
+seaweed product. This is not digested and absorbed, but acts as a
+water-carrier and a sweep to the intestinal tract. It should be taken
+without admixture with laxative drugs.
+
+[Sidenote: Mineral Oils]
+
+Paraffin oil is especially good as an intestinal lubricant to assist the
+food to slip through the intestinal tube at the proper rate of progress,
+provided the oil is first freed, by long-continued shaking with water,
+from certain dangerous impurities. Many refined preparations are on the
+market for use in constipation. Underweight people should not use these
+oils unless properly prescribed by a physician.
+
+[Sidenote: Avoiding Drugs]
+
+It is advisable, in general, to avoid cathartics except under medical
+supervision, since certain drugs are often very harmful when their use
+is long continued and the longer they are used the more dependent on
+them the user becomes. Laxative drugs, even mineral waters, should never
+be used habitually.
+
+[Sidenote: Enemas]
+
+The occasional, but not habitual, use of an enema (with warm water
+followed always by a second enema of cool water, to prevent relaxation)
+is a temporary expedient.
+
+[Sidenote: Massage of the Colon]
+
+Massage of the abdomen, deep and thorough, with a creeping movement of
+the ends of the fingers on the left side of the abdomen from above
+downward, also promotes the process of defecation.
+
+The normal man and woman should find no difficulty in having complete
+movements regularly two or three times a day by merely living a
+reasonable life, being careful especially to avoid overfatigue, to
+include sufficient bulk in the food, to take regular exercise,
+including, in particular, breathing exercises, and to maintain an erect
+carriage.
+
+[Sidenote: Low Seated Water Closets]
+
+High-seated water closets, so often found in institutions, hotels and
+private houses, often favor constipation, as they do not permit of the
+proper physiological attitude in defecation. They prevent the individual
+from exercising abdominal pressure so essential for this function. Such
+seats should be made much lower than they are, or the feet should rest
+on a foot stool, in order to attain the proper attitude for thorough
+emptying of the intestine.
+
+[Sidenote: Number of Defecations]
+
+Observations on the manlike apes show that they defecate three or four
+times a day. Few of the human family have such ideal movements. Millions
+are conscious of some shortcoming in this regard, and doubtless
+millions more suffer from some shortcomings of which they are not
+conscious. Many believe they have free movements when actually they are
+suffering from a sluggishness in the rectum and other parts of the lower
+intestine. A rectal examination often reveals unsuspected fecal
+residues.
+
+[Sidenote: Establishing Proper Habits]
+
+The natural instinct to defecate, like many other natural instincts, is
+usually deadened by failure to exercise it. Civilized life makes it
+inconvenient to follow this instinct as promptly as, for instance, a
+horse does. The impulse to go to stool, if neglected even five minutes,
+may disappear. There are few health measures more simple and effective
+than restoring the normal sensitiveness of this important impulse. It
+may require a few weeks of special care, during which cold water enemas
+at night, following evacuation by paraffin oil injection, may be needed.
+It would be an excellent rule to visit the closet immediately after the
+noon and evening meals, as faithfully as most people do after the
+morning meal, until the reflex is trained to act at those, the most
+natural, times for its action.
+
+Before leaving the subject of intestinal poisoning, we may here again
+mention the importance of avoiding the poisoning which comes from too
+much protein. This poisoning is probably due largely to the
+decomposition of protein in the colon.
+
+[Sidenote: Use of Sour Milk]
+
+One proposed method for reducing this decomposition of protein is
+through the use of sour milk. Lactic acid, the acid of sour milk,
+constitutes a medium in which putrefactive germs do not thrive. Hence,
+if sufficient sour-milk germs can be kept in the intestines to
+constantly manufacture lactic acid, putrefaction will be reduced. But,
+as Professor Rettger and others have shown, the mere swallowing of a
+little sour milk or of sour-milk tablets is seldom sufficient. The "good
+germs" swallowed die of starvation before they do much good. To keep
+them alive and enable them to multiply, we must feed them. The free use
+of milk and of milk sugar, a little raw starch, or partially cooked
+cereal such as Scotch brose (oatmeal cooked only ten minutes) will feed
+the germs.
+
+[Sidenote: Evidences of Injury]
+
+The odor and character of the stools are indicative of the extent to
+which our diet is injuring us. The odor is less offensive if the diet is
+low in protein and thoroughly masticated.
+
+
+Section II--Posture
+
+One of the simplest and most effective methods of avoiding
+self-poisoning is by maintaining an erect posture. In an erect posture
+the abdominal muscles tend to remain taut and to afford proper support
+or pressure to the abdomen, including the great splanchnic circulation
+of large blood-vessels. In an habitual slouching posture, the blood of
+the abdomen tends to stagnate in the liver and the splanchnic
+circulation, causing a feeling of despondency and mental confusion,
+headache, coldness of the hands and feet, and chronic fatigue or
+neurasthenia, and often constipation.
+
+A slouching attitude is often the result of disease or lack of vitality;
+but it is also a cause.
+
+[Sidenote: The "Consumptive Stoop"]
+
+There is some reason to believe that "the consumptive stoop" leads to
+tuberculosis partly through the lowering of resistance resulting from
+the poisoning produced by a chronically relaxed abdomen.
+
+Many persons who have suffered for years from the above-named symptoms
+have been relieved of them after a few weeks of correct posture,
+sometimes reenforced by the artificial pressure of an abdominal
+supporter and by special exercises to strengthen the abdominal muscles.
+
+Lying face downward with a pillow under the abdomen presses the blood
+out of the congested splanchnic circulation.
+
+[Sidenote: Breathing and Posture]
+
+Breathing exercises are also very useful for correcting the chronic
+evils of bad posture. Exercises taken when lying on the back, by raising
+the legs or head, strengthen the abdominal muscles. Slow, deep
+breathing, through the nose, while lying on the back, with a weight on
+the abdomen, such as a bag of sand--2 to 4 lbs.--is beneficial.
+
+[Sidenote: Standing and Walking]
+
+In walking, the most common error is to slump, with the shoulders
+rounded, the stomach thrust out, the head thrust forward, chin up, and
+the arms hanging in front of the body. To those who walk or stand in
+this fashion, let it be known that this is the "habitus enteroptoticus,"
+or asthenic droop. It is characteristic of those with weak muscular and
+nervous systems.
+
+To set the shoulders back and square them evenly, to keep the chest high
+and well arched forward, the stomach in and the neck perpendicular,
+like a column, and the chin in, are simple fundamental measures that
+most people know and many people disregard.
+
+One should have a sense of the firmness or tautness of the abdominal
+muscles and not of flabby relaxation. When one changes a slouching
+posture into an erect posture, there is a sense of having reversed the
+way the body hangs, as it were, on the spinal column.
+
+Whether sitting, standing, or walking, these principles, that involve a
+correct and pleasing carriage and a healthful relation of the organs and
+structures of the body, should be observed by both men and women.
+
+This perfect physical poise which places the muscles, organs,
+circulation, and even the brain and nervous system in harmonious
+relationship, adjusted for the best achievement, is well expressed in
+sculpture dating back to 500-600 B. C., when the Spartans attained
+supremacy in Greece. This same poise and symmetry is shown in modern
+sculpture of fine types of manhood and womanhood.
+
+[Sidenote: The Feet]
+
+It is not enough to have an erect carriage and a well-poised head. We
+must also have well-directed feet. It is pitiable to think how the work
+of a fine head may be spoiled by misdirected feet. Weak foot, and its
+final stage, flat foot, are more common among women than they are among
+men, because it is not a purely local condition in the arch of the foot,
+as so many suppose, but primarily due to a general weakened condition of
+the leg muscles that support the arch. The more vigorous exercise of
+boys as compared to that of girls protects them in some degree from this
+malady.
+
+[Sidenote: Toeing Straightforward]
+
+Weak feet are gradually converted into flat feet by faulty standing and
+walking posture and lack of leg exercise. Toeing out, whether walking or
+standing, so commonly noted among girls and women, places a great strain
+upon the arches of the foot. The correction of this fault by persistent
+toeing in, Indian fashion, and daily exercise of the leg muscles (rising
+on the toes twenty to forty times night and morning), will do much to
+prevent flat foot.
+
+[Sidenote: Chairs]
+
+Not only in standing, but in sitting, erect posture has been found to be
+a much more important factor in the maintenance of good health than is
+generally supposed. A rocker, or any other chair which tilts, is restful
+to the abdominal circulation, if the lower back is properly supported.
+Bad posture is common among sedentary people. The ordinary chair
+invites it. Every chair should be modeled like most modern automobile
+seats, on a curve to fit the back. Almost any chair can be corrected by
+placing a cushion so as to support the hollow of the back of the sitter.
+The responsibility for correct posture rests, however, on the individual
+and not on the chair.
+
+[Sidenote: Sitting]
+
+In sitting at a desk or table, when reading or working, the common fault
+is to adopt a sprawling attitude, with the shoulders hunched up, the
+elbows stretched outward, the body too far away from the desk or table,
+and the weight resting on the buttocks. Very often the desk or table is
+too high and the arms can not rest easily upon it, thus causing a
+continuous strain on the structures around the shoulder-joints.
+
+To correct this fault, use if possible a chair with a back that curves
+forward. Sit well back in the chair, but close to the desk, so that the
+fleshy inner part of the forearms may rest easily upon its surface
+without pushing up the shoulders.
+
+When it is necessary to lean over a desk, acquire the habit of inclining
+the body forward by bending at the hips and not by distorting the
+chest.
+
+The arms should hang easily from the shoulder and the elbows should not
+rest upon the table. The shoulders should be evenly square, as in the
+correct standing posture. In right-handed people, the light should fall
+over the left shoulder or directly from above. The body should rest upon
+the full length of the thighs, not solely on the buttocks, and the feet
+(not legs) be crossed and resting lightly on the ground on their outer
+edges. In other words, the position should be freed from strain,
+especially strain of special groups of muscles.
+
+Pains, erroneously ascribed to rheumatism or sciatica, are often due to
+faulty posture. Writer's cramp and many other needless miseries are
+caused by neglect to develop proper postural habits in working or
+reading.
+
+[Sidenote: Posture in Children]
+
+In children faulty posture may mar the future of the individual by
+causing spinal curvature and physical deformities that interfere with
+physical and mental efficiency throughout life, and often lower the
+resistance to disease. Deep breathing through the nose and "setting up"
+exercises are of incalculable importance in such cases.
+
+The various types of faulty posture are so numerous that they can not be
+listed here. Having once grasped the meaning of correct posture,
+however, we can form a standard for ourselves, and any departure from
+this standard should be looked upon as a menace to health. As in the
+case of eye-strain, flat foot, work, worry, and drink, much depends on
+the original physical and mental endowment of the individual as to how
+much harm results from faulty posture. But always some harm results.
+
+[Sidenote: Teaching Correct Posture]
+
+The teaching of proper standing, proper walking and proper sitting
+should be a part of all school discipline as it is at military schools,
+especially as there is the temptation to crouch over the
+school-desk--which is usually the source of the first deviation from
+natural posture. An infant before it goes to school usually has a
+beautiful, erect carriage, with the head resting squarely on the
+shoulders.
+
+[Sidenote: Posture and Character]
+
+An erect posture is attractive from an esthetic point of view, and for
+that reason is sure again to become fashionable with women, after a due
+reaction from the present slouching vagary. It is also closely
+associated with self-respect. We know that any physical expression of
+an emotion tends reflexly to produce that emotion. Therefore, not only
+does self-respect naturally tend to brace a man's shoulders and
+straighten his spine, but, conversely, the assumption of such a
+braced-up attitude tends to "brace up" the man's mind also. Tramps and
+other persons who have lost their self-respect almost invariably slouch,
+while an erect carriage usually accompanies those feeling their
+respectability. We jokingly refer to those whose self-respect verges on
+conceit as "chesty," while we compliment one who is not so extreme by
+saying, "He is no slouch."
+
+Between the slouch and slink of the derelict and the pompous strut of
+the pharisee, or the swagger of the bully or the dandy, there is the
+golden mean in posture, which stands for self-respect and
+self-confidence, combined with courtesy and consideration for others.
+
+
+Section III--Poisons from Without
+
+The poisons which hitherto have been mentioned are those developed
+within the body, especially in the intestine. It is not alone important
+to keep down the total amount of poisons produced within the body. It is
+equally important to exclude the entrance of any additional poisons from
+outside.
+
+[Sidenote: Habit-forming Drugs and Patent Medicines]
+
+Among the poisons which must be kept out of the body should be mentioned
+habit-forming drugs, such as opium, morphine, cocain, heroin, chloral,
+acetanilid, alcohol, caffein, and nicotin. The best rule for those who
+wish to attain the highest physical and mental efficiency is total
+abstinence from all substances which contain poisons, including spirits,
+wine, beer, tobacco, many much-advertised patent drinks served at
+soda-water fountains, most patent medicines, and even coffee and tea.
+Many so-called patent or proprietary medicines contain habit-forming
+drugs, especially morphine, coal-tar preparations, caffein, and alcohol,
+and depend largely for their sale upon the effects of these harmful
+substances. Harmful preservatives and adulterants in foods, such as
+saccharin, should also be avoided.
+
+[Sidenote: Reducing the Habit]
+
+For some persons the inevitable mode of improvement will be by
+substituting the milder drugs for the stronger--beer for spirits, weak
+tea for beer. The exact extent to which the milder poisons are injurious
+has not yet been scientifically settled. Tea, for instance, if very weak
+and used moderately, is, presumably, not injurious to any marked degree
+to healthy persons. The trouble is, however, that sensitive people do
+not keep moderate. In fact, the natural tendency of drug-craving is in
+the opposite direction, from weak drugs to strong ones, as from beer to
+spirits. In actual fact, it is much easier to abstain than to be
+moderate. It should also be noted that the lax spirit in which many
+people make an exception to the rules of health in favor of some mild
+indulgence is very likely to lead to the making of many other exceptions
+until they are, without knowing it, carrying a heavy load made up of
+scores of little items of harmful indulgence. Moreover, experiments at
+the Pasteur Institute have shown that the long-continued use of very
+minute doses of poison ultimately produces appreciable harm. Each person
+must decide for himself how far he chooses to depart from previous
+habits or common customs for the sake of physical efficiency. The object
+here is to state exactly what, in our present state of knowledge, is
+believed to be the truth.
+
+Those with feeble digestions or unstable nervous systems are especially
+harmed by these poisons. A family history of nervously inclined people
+calls for rigid care in such matters.
+
+[Sidenote: Alcohol]
+
+Scientific experiments have resulted in the interesting discovery that
+the alleged "strength" obtained from beer, ales, and all intoxicating
+beverages is a delusion and a snare. The poison simply gives a temporary
+feeling of greater strength through paralysis of the sense of fatigue.
+But the strength does not exist. On the contrary, the user of alcohol in
+excess is weaker after taking it. Special classes of workmen have been
+tested as to their efficiency under liquor in small amounts and without
+it entirely, and it was invariably found that the liquor was a handicap,
+but that, also invariably, the workmen _thought_ they could work harder
+by its aid! Alcohol numbs the sense of fatigue and so deceives the user.
+It is not a stimulant but a narcotic. The habit of taking a cocktail
+before meals is doubly harmful, because it is often taken on an empty
+stomach and because it poisons the system more quickly than when mixed
+with food and retained in the intestines.
+
+[Sidenote: Alcohol and Infectious Diseases]
+
+It is well known that people who indulge in alcohol show less resistance
+to infectious diseases than abstemious individuals. The paralysis of the
+white blood-corpuscles is one of the strong arguments against the use of
+alcohol. The experience of life insurance companies in England and
+America has clearly shown that even the "moderate" use of alcoholic
+beverages shortens human life. (See "Alcohol" in SUPPLEMENTARY NOTES.)
+
+Dr. Stockard has also shown in mice, on which he has experimented, that
+the effect of alcohol on the germ-plasm is distinctly injurious. It is a
+fair inference that the use of alcohol by parents tends to damage their
+offspring.
+
+[Sidenote: Tobacco]
+
+The evils of tobacco have not been so much studied and are not so well
+understood as those of alcohol. But every athletic trainer observes that
+the use of tobacco lessens physical fitness. The ordinary smoker is
+unconscious of this and often denies it. He sometimes says, "I'll stop
+smoking when I find it hurting me; it doesn't hurt me now." The
+delusive impression that one is well may continue long after something
+has been lost from the fitness of the body, just as the teeth do not
+ache until the decay has gone far enough to reach the nerve.
+
+At Yale and at Amherst it has been found, by actual measurement, that
+students not using tobacco during the college course had gained over the
+users of tobacco in weight, height, growth of chest, and lung capacity.
+
+Prof. Pack, of the University of Utah, finds that tobacco-using athletes
+are distinctly inferior to those who abstain. Prof. Lombard, of the
+University of Michigan, finds that tobacco lessens the power of the
+voluntary muscles, presumably because of the depressing effect on the
+central nervous system. There is also much experimental evidence to show
+that tobacco in animals induces arterial changes. The present
+well-marked upward trend of mortality from diseases of the arteries
+offers a good reason for heeding such evidence and taking the safe side
+in every controversy regarding it. (See "Tobacco" in SUPPLEMENTARY
+NOTES.)
+
+[Sidenote: Germs]
+
+The poisons so far mentioned are limited to the amounts taken.
+Infections with germs, however, bring in poisons, the quantities of
+which tend to increase with the multiplication of the germs. It is,
+therefore, especially important to avoid infections. We should not
+depend altogether on the protection of our health officers. We must
+guard our own individual bodies.
+
+[Sidenote: Colds and La Grippe Germs]
+
+Infections enter the body through the skin or mucous lining. The common
+cold is believed to enter by the nose. We may avoid exposure to
+infection from grippe and common colds by keeping away from congested
+public places when there is an epidemic of grippe or colds, or when we
+are ourselves fatigued or for any reason likely to catch cold.
+
+The infections of common colds are always to be found in the nasal
+passages and become active when the individual is subject to fatigue or
+indigestion or both. The liability of catching cold is greater when the
+mucous lining is injured. Nasal douches are injurious and impair the
+protective ability of the mucous membrane. They should be used only on
+prescription. A very gentle, warm spray of weak salt and water may be
+used when the nose is filled with soot and dust. The fingers should be
+kept from the nose. Handkerchiefs should be frequently changed, or
+small squares of gauze used and subsequently burned.
+
+[Sidenote: Tuberculosis Germs]
+
+The germ of tuberculosis is probably conveyed oftenest through the
+sputum of consumptives, when this sputum has been allowed to dry, has
+become pulverized and is breathed into the system. All sputum should be
+burned. It is well to avoid rooms occupied by consumptives who are not
+careful with their sputum.
+
+[Sidenote: Mosquito-borne Malaria and Yellow Fever]
+
+Suitable wire netting will guard us from malaria and yellow fever, the
+infections brought by mosquitoes and flies. The mosquito often carries
+malaria, and in the tropics carries yellow fever and other diseases. As
+some one has said: "A yard of screen in the window is better than a yard
+of crape on the door." The greatest triumph in connection with the
+building of the Panama Canal was not the engineering but the reduction
+in the death-rate among the workers, which, on account of these
+insect-borne diseases, had previously prevented the successful execution
+of the undertaking.
+
+Not only is it desirable to screen from mosquitoes, but to put oil on
+any body of water where they breed. Even a small puddle can breed
+millions of mosquitoes. No empty tin cans should be allowed to collect
+about the kitchen door; they gather rain-water and soon breed
+mosquitoes.
+
+[Sidenote: Typhoid-free Water]
+
+We take in many disease germs through food or drink. Every year 300,000
+people in the United States enlist under the typhoid banner. To elude
+the typhoid-germ we need first of all pure water. But when one is in
+doubt as to the purity of water, it is advisable to boil water in order
+to destroy possible typhoid germs and other dangerous germs and
+impurities. Where hygienic water has been used a very large proportion
+of the deaths from typhoid has been eliminated. Where this is not
+feasible, it is desirable to use chlorinated lime (ordinary bleaching
+powder) in the drinking water (one part to 200,000--shake up and leave
+several minutes). If water of doubtful quality has to be drunk, it
+should be at the middle or end of a meal when the healthy stomach
+contains plenty of gastric juice, which to a limited extent has the
+power to kill germs.
+
+It is safer to keep out of swimming tanks that are not filtered or
+refilled constantly, or chemically purified as by chlorinated lime.
+
+[Sidenote: Typhoid-free Milk]
+
+Another measure for avoiding typhoid is to pasteurize milk. Food that is
+liable to contain typhoid or other dangerous germs, such as raw oysters,
+and milk from typhoid-infected localities, should be avoided.
+
+[Sidenote: The "Typhoid-fly"]
+
+In protecting the food against all kinds of impurities which injure the
+body, we must remember that the carrier of typhoid fever, the common
+house-fly, deposits typhoid germs on the food, through which the germ is
+taken into the system. The most effective method of fighting flies is by
+preventing their breeding. Their favorite places for this are
+horse-manure, but they will breed in almost any mass of fermenting
+organic material. Manure piles and stables should be screened, and the
+manure removed at least once in seven days. Garbage-pails should be kept
+tightly covered. Fly-paper and fly-traps should be used. Houses should
+be screened, and, in particular in the pantry, the food itself should be
+screened. Flies are usually thirsty in the morning. By exposing a saucer
+of one per cent. of formalin solution, the flies will be tempted to
+drink this morning cocktail and pay the death-penalty.
+
+A fly-trap has been invented by Professor Clifton F. Hodge, of the
+University of Oregon, Eugene, Ore., which any one is free to construct
+and which, if used universally about stables early in the season, would
+greatly help toward banishing the fly altogether.
+
+Flies occasionally gain entrance to the house in spite of the most
+careful screening. The fumes of burning Pyrethrum powder (Persian insect
+powder), used in the proportion of 2 lbs. per 1,000 cubic feet of air
+space, will either kill or stupefy flies and mosquitoes, so that they
+may be swept up and effectually destroyed. It may be distributed in pots
+and pans, and ignited after sprinkling with alcohol.
+
+[Sidenote: Other Vermin]
+
+Ticks should also be carefully exterminated, as they are sometimes
+responsible for such diseases as Rocky Mountain spotted fever, African
+tick fever, and other infections. The bedbug is also by no means the
+harmless creature which it is generally regarded. To its credit are
+placed such maladies as relapsing fever. The flea has been responsible
+for such terrible diseases as the plague. It often operates by means of
+rats as its carrier to the human being. The louse is one of the direst
+offenders in the insect line, as it must take the responsibility not
+only for many cases of typhoid fever, but for the dread plague of
+typhus, which is ravaging the European armies.
+
+[Sidenote: Hookworm]
+
+Hookworm disease is to be avoided by not treading barefoot on ground
+polluted by victims of the disease, by preventing soil-pollution through
+the proper disposal of human excrement, and by screening all
+water-closets.
+
+[Sidenote: Cleanliness]
+
+Cleanliness is important for avoiding infections, and bathing is
+important for cleanliness. The hands, the face, and finger-nails should
+be kept clean, especially before meals. Any cut or crack in the skin or
+mucous membrane may let in germs when the spot is dirty or is touched by
+dirty hands. This is why surgeons are so scrupulously clean.
+Super-cleanliness probably also explains the extraordinarily low
+mortality of Jewish rabbis as a class.
+
+The need of cleanliness is particularly great for those who work in
+factories, mines, and other places where dirt is likely to be carried to
+the mouth by the hands. Probably many diseases get a foothold in this
+way without the victim realizing in the least that they were due to his
+carelessness and lack of cleanliness.
+
+Here, as elsewhere, esthetics and health go hand in hand. A person who
+does not bathe daily is pretty certain to carry on his skin some
+perspiration which, while he may be unaware of it, gives forth an
+offensive odor.
+
+[Sidenote: Perspiration]
+
+Cleanliness is promoted by perspiring prior to bathing. Every one knows
+the exhilaration which follows a healthy perspiration. Of course, the
+most beneficial method of securing perspiration is the method applied to
+the trotting horse--vigorous exercise. In fact, one of the benefits of
+exercise is perspiration. When a person can not or will not take
+exercise, perspiration can be induced by hot baths. Such extreme
+measures ought not, however, to be taken too often. How often will
+depend on the corpulence and other circumstances of each individual.
+Sweating may be overdone, and should never be pushed to the extent of
+exhaustion. The function of the skin in removing wastes from the body is
+much less important than formerly supposed. The advice of a physician is
+desirable. It should be remembered that all of us perspire insensibly as
+well as visibly.
+
+[Sidenote: Sex Infection]
+
+Some of the most serious and widespread although usually unmentioned
+infections are those from the venereal diseases, with a whole train of
+terrible consequences, such as blindness, joint-diseases with
+heart-complications, peritonitis, paralysis, and insanity. They are to
+be avoided by living a life hygienic and clean, not only in body but in
+mind and heart. From even the narrowest interpretation of hygiene, a
+decent life is necessary for the maintenance of health. This is a
+special subject on which most people are extremely ignorant. It is
+seldom realized, for instance, that _all prostitutes are diseased_. This
+was found to be the case in an investigation in Glasgow.
+
+Dr. Rosenau says: "Every boy and girl, before reaching the age of
+puberty should have a knowledge of sex, and every man and woman before
+the marriageable age should be informed on the subject of reproduction
+and the dangers of venereal diseases. Superficial information is not
+true education. On the other hand, it is a mistake to dwell unduly upon
+the subject, for in many instances the imagination and passion of youth
+are inflamed by simply calling attention to the subject."
+
+The Life Extension Institute can furnish special pamphlets covering
+this important topic.
+
+The loss of citizens to the State from the sterilizing influence of
+gonorrhea upon the productive energy of the family, and the blighting
+destructive effect of syphilis upon the offspring offer extremely
+serious problems for preventive work.
+
+
+Section IV--Teeth and Gums
+
+There is one source of poisoning and infection so universal as to need
+special mention. This is infection through the mouth. Considered from
+the standpoint of efficiency, the modern mouth is out of adjustment with
+modern conditions--or, perhaps we should say, modern conditions are out
+of adjustment with it. Notwithstanding the numerous bacteria that
+flourish within its portals, mouth secretions and the mucous membranes
+do not seem to have the protecting power which is often manifest in
+other regions of the body and which protects an animal in a state of
+nature. Wild animals are not subject to caries or dental decay, as are
+man and domesticated animals.
+
+[Sidenote: Mouth-dangers]
+
+There are two forms of mouth-danger that should be clearly
+differentiated. Dental caries, or decay, is at first largely a chemical
+process and affects the tooth proper. Pyorrhea, or Riggs's disease,
+affects the tissues surrounding the root of the tooth, and is
+accompanied with infection by pus bacteria, and possibly also by animal
+parasites, termed endameba. Scrupulous cleanliness of the mouth largely
+prevents both of these maladies.
+
+[Sidenote: Dental Decay]
+
+In caries, or dental decay, plaques or films of mucin from the saliva
+form on the tooth-surfaces and enclose bacteria and particles of
+carbohydrate food, which undergo fermentation with the formation of
+lactic acid, which dissolves the lime salts on the surface of the teeth,
+leaving only the organic matter. This organic matter is then attacked by
+bacteria. Putrefaction sets in, and you have a cavity. This cavity is,
+of course, a menace, as it harbors various forms of bacteria, which may
+infect the general system through the root canals, or the digestive
+system by being swallowed with the food, and also gives rise to
+abscesses at the root-tips.
+
+[Sidenote: Pyorrhea]
+
+Pyorrhea is an infection of the gums or tooth-sockets. It begins beneath
+the edges of the gums that have been injured and especially where there
+has been an accumulation of tartar or lime-deposit. As the infection
+progresses and destroys the membranes that attach the root of the tooth
+to the socket, a pocket is formed around the root, and the tooth becomes
+loosened. It is said that this disease is responsible for far more loss
+of teeth than is decay.
+
+[Sidenote: Systemic Injuries from Mouth Infection]
+
+But this is not the only evil. In the pocket pus is continually being
+formed and discharged into the mouth and swallowed. Also, as the teeth
+rise and fall in their diseased sockets in ordinary chewing, bacteria
+are forced into the circulation and may be carried to distant parts,
+where they work harm according to their nature, selecting tissues for
+their operation in which they can best thrive.
+
+[Sidenote: Focal Infection]
+
+It was formerly supposed that the ill effects from such conditions as
+dental abscess and other pus foci were wholly due to the toxins or
+poisonous products thrown into the blood-stream by the bacteria at the
+focus. It is now known, however, that the bacteria migrate into outside
+tissues through the blood- and lymph-streams. In joint affections, they
+clog and obstruct the small blood-vessels, interfering with the
+nutrition of the joint-tissues, causing deformity and enlargement, as in
+arthritis deformans, as well as in acute inflammation, such as rheumatic
+fever. Indeed, this condition of subinfection, or "focal infection," is
+coming to be recognized as a far more important cause of disease than
+the time-honored autointoxication, a term which has been greatly abused
+and misused.
+
+[Sidenote: Autointoxication]
+
+The term "autointoxication" should properly be restricted to conditions
+where poison arises from changes in the tissues or in the activities of
+cells or organs, whereby substances are released into the circulation in
+quantities harmful to the organism; in other words, where the secretions
+of the body are altered, either in character or quantity, to such a
+degree as to cause injurious effects, such as overactivity or
+underactivity of the thyroid gland, or suprarenal gland.
+
+The poison from undigested food, or from decomposing intestinal
+contents, should be termed "intestinal intoxication," or "toxæmia,"
+rather than "autointoxication," or "self-poisoning," as it is actually
+due to infection from outside sources. Intestinal toxemia is, no doubt,
+a fairly frequent cause of illness, but it has lately been shown that
+stagnant bowels may cause true infection by micro-organisms that
+penetrate the tissues, and that many conditions ascribed to intestinal
+stagnation and the resultant chemical poisoning may actually be due to
+focal infection, or subinfection, arising in other regions.
+
+The light that has lately been thrown on chronic sources of focal
+infection has cleared up many of the mysteries surrounding the causation
+of certain obscure affections--chronic rheumatism, arthritis deformans,
+certain forms of anemia, goitre, chronic heart and kidney troubles,
+diabetes, ulcer of the stomach, duodenum, etc., and other forms of
+chronic disease, especially those that have proved resistant to known
+methods of treatment.
+
+[Sidenote: Lowered Resistance]
+
+There are many cases where the so-called focus has apparently become
+established because of general bodily neglect and a general lowering of
+resistance, in which the focus, even though it be the mouth, has
+participated, and permitted the successful activities of germs or
+parasites. After the focus has been established, however, it is often an
+important and may be a deciding factor in keeping up the general
+diseased condition of the body.
+
+This principle of focal infection, well established as it is, should not
+be accepted too literally, or given too wide an application, but no one
+can question the importance of preventing the bacterial hosts of the
+mouth from getting into the system, or the importance of getting them
+out, if we have unwarily permitted them to enter.
+
+All the ills that flesh is heir to are not caused by mouth-infection,
+but enough of them are to more than justify a vigorous and world-wide
+campaign for the better care of the teeth and for a thorough search for
+mouth-infection in every case of obscure disease.
+
+[Sidenote: Keeping the Mouth Aseptic]
+
+[Sidenote: Over-dentistried Teeth]
+
+Gum infection is not always due to conscious neglect. Some people do not
+know how to properly cleanse the teeth. Others have tissues of low
+resistance, and need to give extra care to tooth- and gum-cleansing
+under the closest dental supervision. Others have spent large sums for
+dental work that has filled the mouth with crowns and bridges difficult
+to keep aseptic or surgically clean. There are various means which the
+individual can use to prevent or cure these dental evils.
+
+[Sidenote: General Hygiene]
+
+First, the importance of thorough attention to general personal hygiene,
+in order that a general resistance to mouth-infection may be built up,
+can not be overemphasized.
+
+[Sidenote: Vigorous Use of Jaws]
+
+The cultivation of normal eating habits with respect to the vigorous use
+of the jaws by thorough mastication, and the eating of hard, resistant,
+crusty foods every day is the next desirable means of tooth and gum
+hygiene.
+
+[Sidenote: Cleansing]
+
+A leading dentist expresses the hope that some day the human animal,
+like other animals, will, through a correct diet, be able to get along
+without the aid of the tooth-brush; but he adds that, in the meantime,
+we need to advocate more tooth-, gum- and tongue-cleaning rather than
+less. They should be cleaned night and morning and after each meal if
+possible by rapid rotary brushing. Strong pressure is not advisable.
+Rapidity of movement is the important point. This stimulates the
+circulation and increases the resistance of the gums and cleanses the
+teeth at the gum margins from the accumulations of tartar which are at
+first soft and easily removable by a brush.
+
+[Sidenote: Kind of Brush]
+
+A brush should be used with bristles that are stiff and of different
+lengths, so that the innermost crevices of the teeth may be reached. If
+the gums are sensitive, a moderately stiff brush can be used until the
+gums can bear the more vigorous treatment.
+
+[Sidenote: Tongue Brushing]
+
+The tongue should also be carefully cleansed with the tooth-brush. By
+taking care not to hit the roof of the mouth, gagging is avoided.
+
+[Sidenote: Tooth-Powders and -Pastes]
+
+Tooth-powders and -pastes may be used, but should not be the main
+reliance. Perhaps once a day for their use is often enough. Some
+powders, if used too freely, are liable to unduly thin the enamel of the
+teeth.
+
+[Sidenote: Dental Floss]
+
+The use of dental floss silk between the teeth, provided care is taken
+not to press it against the gums, is also helpful.
+
+[Sidenote: Emetin]
+
+A number of investigators have reported the presence of an animal
+parasite, the _endameba buccalis_, in all cases of pyorrhea, and it is
+thought that this parasite may be one of the principal causes of this
+disease. Emetin, the active principle of ipecac, which has been
+successfully used in amebic dysentery, is now employed in the treatment
+of this trouble. Such a remedy should only be used in connection with
+thorough surgical treatment and dental prophylaxis. It is claimed that
+in the early stages of pyorrhea a mouth-wash composed of two drops of
+fluid extract of ipecac to a half-glass of water is very serviceable,
+and as at that stage a mouth-wash is entirely harmless, it should be
+tried, especially as it is now claimed that some degree of pyorrhea or
+of endamebic infection is almost universally present.
+
+[Sidenote: Alkaline Dentifrice]
+
+[Sidenote: Food Acids]
+
+For an alkaline dentifrice, there is nothing better than lime-water,
+made from coarse, unslaked lime. Alkaline washes are very superficial in
+their action, however, while fruit acids curdle and thus render
+removable the mucin plaques and prevent the formation of tartar. They
+also cleanse the tongue and membranes of the mouth generally, which may
+be important sources of infection. These acids are found in grape-juice,
+orange-juice, apples, and vinegar. Such mechanical cleansing is
+particularly important before retiring, as it is usually during the
+night that the most damage is wrought.
+
+[Sidenote: Erosion]
+
+The advice of the dentist should be sought as to the condition of the
+teeth, especially as to whether there is any erosion or destruction of
+enamel, before using either acid or alkaline washes exclusively.
+
+[Sidenote: Periodic Examination]
+
+Periodic examinations and cleanings by the dentist are the only safe
+measures. If the dentist has facilities for giving _preventive_
+treatment by specially cleaning the teeth, he should be visited every
+other month. If such a program is adopted, it will generally be found
+unnecessary to visit him for any other purpose.
+
+[Sidenote: Saving Teeth]
+
+Some dentists and physicians have until lately given too much attention
+to the saving of teeth, without fully realizing the dangers of infection
+from the mechanical devices employed. The teeth should not be extracted
+on mere suspicion and without proper effort to save them, but it is far
+more important to save a heart or a kidney or a set of joints than it is
+to save a tooth. This is not to say that all bridge- and crown-work is
+improper, but that such work should only be of a character that will
+permit of surgical cleanliness in the mouth, and that such teeth should
+always be examined by the X-Ray, when there is evidence of systemic
+disease in order to be sure that the roots and sockets are not infected.
+
+[Sidenote: Irregularities of Teeth]
+
+In early life the jaws should be carefully examined by both dentist and
+doctor in order to determine whether or not the proper development is
+taking place. If upper and lower teeth fail to fit well together, extra
+strain is placed upon certain teeth and the sockets are liable to injury
+and infection. Faulty development can often be corrected and deformities
+that interfere with proper mastication and place a strain on certain
+teeth can thus be avoided.
+
+[Sidenote: The Temporary Teeth]
+
+The temporary teeth should not be allowed to be removed by decay.
+Thorough dental and home care should prevent this. If cavities form,
+they should be filled under proper precautions and the teeth should be
+saved until the last minute, unless they are causing infection.
+
+[Sidenote: Teeth and Infectious Diseases]
+
+Amazingly good results from teeth-hygiene have been shown in a Boston
+asylum, which cares for over 300 children. Before the introduction of a
+dental clinic into this asylum, infectious diseases--diphtheria, mumps,
+scarlet fever, pneumonia, measles, whooping cough, tonsillitis,
+chicken-pox, croup, etc.--had been occurring for four years at the rate
+of over 80 cases per year, but for three years after the dental clinic
+was established the average was only 3 per year.
+
+
+
+
+CHAPTER IV
+
+ACTIVITY
+
+
+Section I--Work, Play, Rest and Sleep
+
+In order to live a hygienic life it is not only necessary, as shown in
+the foregoing three chapters, to supply the body with wholesome
+substances and to exclude unwholesome substances, but it is also
+necessary that the body should at times act, and at other times be
+inactive. There are two great forms of activity, work and play; and two
+great forms of inactivity, rest and sleep. All four of these are needed
+in the healthy life and in due relation to each other.
+
+[Sidenote: The Daily Rhythm]
+
+The whole personality should be utilized and energized in a daily
+rhythm. When, as too often happens, the equilibrium and mutual
+proportions of the various wholesome elements in a well-rounded life
+have been lost, the balance should be restored if possible the next day.
+If a physician has had his sleep broken, he should aim to make it up at
+the earliest opportunity. If the afternoon exercise has had to be
+omitted, an extra amount should be taken as soon as possible. Some
+people find that while it is difficult to live a complete life every
+single day, it is quite within their power to give every element its due
+proportion in each week, taken as a whole. To go a step farther, when
+the balance has not been kept even in a week as a whole, the next week
+should be modified to compensate. But it is ideal to make the day, not
+the week, the unit. It is almost as absurd to relegate all our exercise
+to Saturday afternoon as to do all our eating on Sunday.
+
+[Sidenote: Adjusting the Proportion of Work and Play]
+
+It is distinctly unhealthful either to overdo or to underdo work, play,
+rest, or sleep. "Moderation in all things" is a rule that is
+particularly important in this realm. Not all people are in need of
+exercise, nor are all in need of rest; but almost every one needs to
+change his proportion between the two. To-day many people are suffering
+from too much or too little work. For instance, the increase in diseases
+of the heart is often due to nervous overstrain combined with either too
+much or too little physical exertion.
+
+The remedy for the evils of idleness is obviously to find some useful
+work which will inspire real interest and enthusiasm. There are few
+things more necessary to a normal healthy life than to have purposeful
+work. A great dream or ambition in life often obviates personal ailments
+and nullifies their potency. Work, when done with zest, is a wonderful
+tonic. Exertion of any kind is usually pleasurable at first, and becomes
+drudgery only when too far protracted.
+
+[Sidenote: Need of Work]
+
+Normal work is one of the greatest blessings of life, but too many miss
+the joy of it, some because their work has gone to the extreme of
+drudgery and others because it has shrunk into nothingness and futility.
+Sometimes people become ill because their personality, hungry for work,
+is given nothing but introspection to feed upon. This is the
+self-imposed curse of the idle rich.
+
+[Sidenote: Prevention of Overstrain]
+
+Methods of preventing or correcting overstrain vary greatly, according
+to the kinds of overstrain. In general, overstrain of any kind tends to
+overfatigue. Overstrain is to be avoided, therefore, by paying heed to
+Nature's fatigue-signals as soon as they appear. A very moderate degree
+of fatigue is perhaps normal, but anything that approaches exhaustion
+should be avoided with the utmost care.
+
+[Sidenote: Working Hours]
+
+Working hours should be so arranged as to enable the worker to fully
+recuperate overnight, partly from sleep and partly from the recreation
+enjoyed in leisure between work and sleep.
+
+[Sidenote: Variety of Work]
+
+Variety of work is especially needed in modern times, when
+specialization tends to lead men to extremes. Changes in work which
+prevent a sense of monotony will greatly increase the power to work. A
+clerk will do more work, and do it more effectively, if he is
+occasionally allowed something else to do than to foot up columns.
+
+[Sidenote: Monotony and Interruption]
+
+If the monotonous strain of performing numerical additions is
+interrupted a few times daily, the adding faculty of the brain is given
+much needed rest. Many men in the higher rank of workers complain of the
+many interruptions which they suffer, but if they would welcome these
+interruptions instead of allowing themselves to be irritated by them,
+each interruption would serve the purpose of a vacation. It is in this
+way that some of the greatest workers, like Gladstone, have been enabled
+to accomplish so much.
+
+The strain of modern life is sometimes special rather than general.
+Often the strain comes on some one muscle or organ. Modern industry is
+so constituted that the individual strains one part of the body while
+other parts are in need of exercise.
+
+[Sidenote: Eye-strain]
+
+One of the organs which is most commonly strained in modern life is the
+eye. In its modern use, the eye is constantly focusing at a short
+distance. To look at the horizon is a rest. The reflex evils from
+eye-strain are great and numerous and are often incorrectly ascribed to
+entirely different causes. Headaches, nausea, and dizziness are
+especially frequent results of eye-strain. Probably some of the
+breakdowns in middle life are due primarily to the reflex effect of
+eye-strain.
+
+Eye-strain is to be prevented by scientifically adapted spectacles, by
+care to secure the right kind of illumination, and in some cases by
+systematically resting the eyes. Reading on moving trains or looking for
+a long time at moving pictures may overstrain the eye. One should be
+especially careful not to read in a waning light or, on the other hand,
+to read in the glare of the sun. If one works facing a window, it is
+advisable to wear an eye-shade; otherwise there is a struggle between
+the tendency of the bright light to close the pupil and the tendency of
+the work requirement to keep it open.
+
+To offset the evils of a sedentary life, it is advisable to spend one
+hour daily, or at least 15 minutes, in some kind of vigorous physical
+exercises.
+
+[Sidenote: Mechanical Home Exerciser]
+
+The rowing-machine is probably the most beneficial form of mechanical
+home exercise that is likely to be followed faithfully. Simple
+stretching in bed when one wakes up is helpful, especially if combined
+with breathing exercises.
+
+[Sidenote: Stimulating Heart and Lungs]
+
+The most beneficial exercise, as a rule, is that which stimulates the
+heart and lungs, such as running, rapid walking, hill-climbing and
+swimming. These should, of course, be graduated in intensity with
+varying age and varying degrees of vitality.
+
+[Sidenote: Exercise after Meals]
+
+Gentle muscular activity after meals promotes normal digestion and
+should be practised for a quarter or half an hour after each meal, but
+violent exercises immediately after meals should be avoided, as a large
+amount of blood is then engaged by the digestive system.
+
+[Sidenote: Outdoor Exercise in Winter]
+
+A very important fact for the average man to take into consideration is
+that, whereas he naturally gets considerable out-of-door exercise in
+summer, he allows it to lapse in the winter. Such a decided change in
+the amount of exercise is dangerous and should be avoided by taking
+regular gymnasium exercise. Even though a gymnasium is not elaborately
+equipped, use can be made of such games as hand-ball, volley-ball and
+other available games.
+
+[Sidenote: Enthusiasm in Exercise]
+
+Systematic exercise is important and beneficial, even when the
+individual finds it uninteresting. The idea, which is now spread abroad,
+that exercise in which one is not emotionally interested is of no
+benefit, is quite incorrect. A gentleman who had this opinion was
+challenged to test it and speedily changed his mind. For an entire
+winter he faithfully attended a gymnasium, though it was an unceasing
+bore to him. To his surprise, he found that he had never spent a winter
+in such good health.
+
+But, although exercise when self-imposed is wholesome, exercise to which
+one is naturally attracted is more so. Golf, horse-back riding, tennis,
+usually inspire enthusiasm, and enthusiasm itself is healthful. Walking
+may also do so, if the walk has an object, as in mountain-climbing,
+when often the artistic feelings may be enlisted in the sport. Working
+out an ideal stroke in rowing, perfecting one's game in polo or other
+sports, are other examples.
+
+[Sidenote: The Greek Ideal]
+
+[Sidenote: Injuries from College Athletics]
+
+The Greeks lifted their sports to a higher level than ours by
+surrounding them with imagination and making them a training in
+esthetics as well as in physical excellence. The American idea is too
+closely connected with the mere wish to win and the performance of mere
+"stunts" and not enough with the idea of beauty of physique and control
+of the body. There is accumulating considerable evidence that college
+athletics often seriously injure those who engage in them, although they
+were originated and encouraged for precisely the opposite effect. The
+value of exercise consists not in developing large muscles nor in
+accomplishing athletic feats, but in attaining physical poise, symmetry
+of form, and the harmonious adjustment of the various parts of the body,
+as well as in furthering the proper activity of cell-tissues and organs
+and the elimination of waste products.
+
+Even those whose work is largely muscular, unless it involves most of
+the muscular system, may do well to exercise the unused
+muscles--although Nature herself produces to some extent the necessary
+compensation by what is known as the "law of synergic movement," by
+which unused muscles profit by the exercise of those which are used.
+
+[Sidenote: Exercise of the Mind, Will and Emotions]
+
+Not only the functions of the body but those of the mind require
+exercise--exercise in thinking, feeling, and willing. A person who does
+not read or think loses some of his ability to read or think. The
+physical worker, for instance, often allows his mind to become dull and
+sodden. The accountant adds up figures all day and has no chance to
+exercise his judgment or other mental faculties. In the same way a
+person who does not exercise his artistic, poetic, or affectional side
+will suffer its atrophy. The plaint of Darwin that he had allowed his
+taste for music and poetry to atrophy could to-day be made by many
+intellectual specialists. Good music is especially healthful.
+
+The exercise of the will is of first importance. Many young people
+to-day are brought up so well protected that they have lost the power to
+decide for themselves. Will is exercised every time a decision is made.
+One of the advantages of all games is that they require decision by the
+players. A game like baseball calls out the exercise of almost every
+power. It requires the mind to play, the emotions to enjoy, the will to
+decide, the muscles to act, and all in mutual coordination.
+
+[Sidenote: The Avocation]
+
+Since the work of most people is likely to produce some unhygienic
+element which can not be avoided, a compensation should be sought in an
+avocation or "hobby," to be practised out of regular working hours. The
+avocation should be far removed from the nature of the regular work.
+Often the avocation can serve a productive purpose. Gladstone and Horace
+Greeley sawed wood or chopped down trees for recreation. A well-known
+engineer divided his recreation between writing stories and painting
+pictures.
+
+[Sidenote: Enjoy Recreation]
+
+But one should beware of turning his play itself into work. Some people
+read Shakespeare to "improve their mind," and make as hard work of it as
+though they were studying geometry. We should enjoy our recreations for
+their own sake, or else they are not recreations. All work and no play
+make not only dull boys but dull men and women.
+
+[Sidenote: Pleasures of Walking]
+
+In some form, every one can secure recreation. If one can not play golf,
+or polo, or tennis, or swim, or climb the Alps, at least he can walk,
+and, if he tries, he can do so in good company on interesting highways
+and byways.
+
+[Sidenote: Games]
+
+Recreations in which more persons than one take part are far superior in
+this respect to those of a solitary nature. They require a give and
+take, a matching of wits, a feeling of rivalry, and at the same time,
+companionship.
+
+Plays and moving pictures of the right character and free from morbid
+suggestions, if enjoyed in moderation, are hygienic. Comedy is generally
+more wholesome than tragedy. Laughter lengthens life; tears do not.
+
+The proper kind of reading is often a most beneficial type of
+recreation.
+
+[Sidenote: Morbid Literature]
+
+It is best for the average individual to avoid literature that deals
+with the morbid and pathological, that depicts and analyzes abnormal
+psychological conditions. Such studies are better left for alienists.
+Literature of mawkish sentimentality should also be avoided. Within the
+range of sound literature there is a wide choice of abundant material
+affording healthful mental suggestions.
+
+[Sidenote: Dancing]
+
+Dancing combines wholesome exercise, social enjoyment, and the
+acquirement of skill and grace, but it is seldom of much hygienic value
+because it is frequently overdone, and often involves bad air and loss
+of sleep. In one large plant where the employes were examined by the
+Life Extension Institute, the management regarded the harmful effect of
+dancing as their chief obstacle to efficiency. Many of the large force
+of girls and women were accustomed to dance until late in the night,
+bringing on a condition of chronic fatigue.
+
+[Sidenote: Card-playing]
+
+Card-playing and similar games afford wholesome mental recreation for
+some persons. However, they, too, are liable to be associated with late
+hours, and other disadvantages even when they do not degenerate into
+gambling. Card-playing, dancing, and many other popular forms of
+amusement often border on dissipation.
+
+[Sidenote: Suicidal Amusement]
+
+Amusements which weaken and degrade are not hygienic. Many who need
+amusement make the fatal mistake of getting it in suicidal ways, in the
+saloons, dives, and the low dance-halls.
+
+Play is simply a half way stage between work and rest. In a hygienic
+life there must be a certain amount of actual rest. Every bodily power
+requires rest after exertion. The heart rests between beats. The muscles
+require relaxation after every contraction. The man who is always tense
+in muscle and nerve is wearing himself out.
+
+[Sidenote: Relaxation]
+
+The power to relax, when fatigue requires it, is one of the most
+important safeguards one can possess. Lying down when tired is a good
+rule. A very hard-working college president when asked about the secret
+of his working-power and length of life replied, "My secret is that I
+never ran when I could walk, never walked when I could stand, never
+stood when I could sit, and never sat when I could lie down."
+
+[Sidenote: A Rule for the Lazy]
+
+Such rules as these are valuable, of course, only when the requirements
+of one's occupation tend toward ceaseless activity. For idle and lazy
+people the rule should be reversed--never to lie down when one could
+sit, never to sit when one could stand, never to stand when one could
+walk, and never to walk when one could run! A complete life must have
+all in due proportion. Relaxation is only a short vacation, as it were,
+between two activities.
+
+[Sidenote: Bathing and Swimming]
+
+Bathing and swimming supply, in their numerous forms, examples of both
+healthful activity and relaxation. A cold spray or shower, alternated
+with hot, affords excellent gymnastics for the skin. A very hot bath,
+lasting only a minute, or even a hot foot-bath, is restful in cases of
+general fatigue. The most restful of all is a neutral, that is, tepid,
+bath of about the body-heat (beginning at 97 or 98 degrees and not
+allowed to drop more than 5 degrees and continued as long as
+convenient).
+
+[Sidenote: How to Induce Sleep]
+
+The wonderful nervous relaxation induced by neutral baths is an
+excellent substitute for sleep in case of sleeplessness, and often
+induces sleep as well. Neutral baths are now used not only in cases of
+insomnia and extreme nervous irritability, but also in cases of acute
+mania. When sleep occurs in a neutral bath, it is particularly restful.
+A physician who often sleeps in the bath tub expresses this fact by
+saying that "he sleeps faster" there than in bed.
+
+Sleep may also be induced by monotonous sound, or lack of sound, or the
+monotonous holding of the attention. Keeping awake is due to continued
+change and interruption or arrest of the attention.
+
+Exercise taken in the afternoon will often promote sleep at night in
+those who find sleep difficult. Slow, deep, rhythmic breathing is useful
+when wakeful, partly as a substitute for sleep, partly as an inducer of
+sleep.
+
+Sleep is Nature's great rejuvenator, and the health-seeker should avail
+himself of it to the full. Our sleep should not only be sufficient in
+duration but also in intensity, and should be regular.
+
+[Sidenote: Hours of Sleep]
+
+The number of hours of sleep generally needed varies with circumstances.
+The average is seven to nine. In general one should sleep when sleepy
+and not try to sleep more. Growing children require more sleep than
+grown-ups. Parents often foolishly sacrifice their children's sleep by
+compelling them to rise early for farm "chores," or in order to sell
+papers, or for other "useful" purposes.
+
+[Sidenote: Eating before Retiring]
+
+One's best sleep is with the stomach empty. It is true that food puts
+one to sleep at first, by diverting blood from the head; but it disturbs
+sleep later. Water, unless it induces bladder-action during the night,
+or even fruit, may be taken without injury before retiring. If one goes
+to bed with an empty stomach, he can often get along well with six or
+seven hours' sleep, but if he goes to bed soon after a hearty meal, he
+usually needs from eight to ten hours' sleep.
+
+[Sidenote: Place of Sleep]
+
+It has already been pointed out that sleeping outdoors is more restful
+than sleeping indoors.
+
+[Sidenote: Pillows]
+
+A pillow is not a necessity if one sleeps lying prone with one arm
+extended above the head and the leg opposite drawn up. This sleeping
+attitude can easily be reversed to the opposite side. It has one
+advantage over pillow-sleeping, that of not tending to round shoulders.
+This prone position is often used now for infants, but is seldom enjoyed
+by adults.
+
+[Sidenote: Type of Bed]
+
+A modern "hard" bed is far preferable to the old-fashioned soft (and
+hot) feather bed.
+
+[Sidenote: Character of Thoughts]
+
+The character of sleep depends largely on the mental attitude on going
+to bed. One should get into the habit of absolutely dropping work and
+cares at bed-time. If then one suggests to himself the pleasantest
+thought which memory or imagination can conjure up, his sleep is likely
+to be far more peaceful and restful than if he takes his worries to bed,
+to keep him awake until sleep comes in spite of them, and to continue to
+plague him in his dreams. If one is worried, it is a good plan to read
+something diverting, but not exciting, just before retiring.
+
+
+Section II--Serenity and Poise
+
+As we have seen, not only the body but the mind needs its due activity
+and rest. As to the mind, the important question is the quality of the
+activity rather than the quantity. If we are to be really healthy, our
+mental attitude must be healthy. A healthy mental attitude implies many
+elements, but they are all roughly summed up in the word "serenity."
+Probably no other one hygienic requirement is of greater importance than
+this. Moreover, the attitude of "healthymindedness" should be striven
+for not only in order to produce health, but as an end in itself, for
+which, in fact, even health itself is properly sought. In short the
+health of the body and the health of the mind act and react on each
+other.
+
+[Sidenote: Influence of the Health on the Character]
+
+We may generally keep serene through following the other measures
+already described. Discontent is undoubtedly very often the consequence
+of wrong conditions in the body, and though melancholy, worry,
+peevishness, fear generally appear as arising from outward conditions,
+there are usually real physical sources, existing within the body
+itself. These are at times most difficult of recognition. A person who
+is physically ill is likely to be ill-satisfied with everything, without
+suspecting the fundamental cause of the discontent. When the apparent
+"cause" is removed, the discontent remains none the less, and fastens
+itself on the next thing that comes along.
+
+[Sidenote: The "Cause"]
+
+Although some little event such as the mistake of a tradesman or a cross
+word of a friend may seemingly "cause" a disagreeable reaction in a man
+if he is ill (whether he knows he is or not), the same "cause" does not
+necessarily produce that same reaction at all times. When he is in a
+healthy mood, the "cause" may be entirely inadequate to bring about the
+same result.
+
+[Sidenote: Approach of Menstrual Period]
+
+The near approach to the menstrual period in women is often accompanied
+by mental depression and physical fatigue which it is almost impossible
+for the sufferer to recognize at the time as caused by anything but
+"real" or outside misfortunes.
+
+[Sidenote: Hidden Causes]
+
+Other physical conditions act in the same way. The hidden cause may be
+constipation, eye-strain, or the effects of alcohol or other drugs, a
+sedentary life, a bad posture, or weak abdominal muscles; and the proper
+remedy may be an enema, a pair of glasses, a vigorous swim, deep
+breathing exercises or an abdominal supporter, an erect carriage or a
+general change of daily habits. A young man returning from a surveying
+trip in the mountains of Colorado in which an ideal hygienic out-of-door
+life was lived, said, "I never saw so good-natured a crowd of rough men.
+Nothing ever seemed to make them angry. They were too full of exultant
+health."
+
+[Sidenote: Mental Rewards from Health]
+
+Health for the body awakens mental capacities where they exist. Failure
+in mental work can often be traced to failure in physical health; and
+the restoration of bodily health is often essential to success in the
+tasks of the mind. This is especially true of the artistic professions,
+where the kind of product is dependent so largely upon the state of the
+emotions, upon exhilaration and enthusiasm. A noted sculptor who, a
+number of years ago, was "down and out" in the artistic world, after a
+period of years "came back" with a masterpiece, having adopted a more
+hygienic life.
+
+Epictetus taught that no one could be the highest type of philosopher
+unless in exuberant health. Expressions of Emerson's and Walt Whitman's
+show how much their spiritual exaltation was bound up with their health
+conditions and ideals. "Give me health and a day," said Emerson, "and I
+will make the pomp of emperors ridiculous."
+
+[Sidenote: Influence of the Mind on Health]
+
+But what most concerns us in this section is that the mind has an
+important influence over the condition of the body. A Kansas poultryman,
+who owns a hen which he claims to value at $10,000 because of her
+qualities as a breeder, a few years ago knew a great deal more about how
+to maintain the health of his poultry than he did about how to maintain
+his own health. Long and bitter experience had taught him that he
+obtained freedom from sickness among hens only by being very careful to
+feed them on a special diet; to give them drinking water at regular
+intervals--warmed in winter; to supply them with well ventilated and
+cleanly houses, and so on. But, after all this, he found there was one
+condition, which, if unfulfilled, still precluded the realization of
+maximum possibilities. "A discontented hen won't lay eggs," was the
+startling discovery. "When I see a man go into the yard and 'holler'
+loudly at the hens, and wave his arms, making them scatter, frightened,
+in all directions, I say to that man: 'You call at the office and get
+your pay and go.' But when I see a man go into the yard, and call gently
+to the hens, so that they all gather around him and coo and cluck and
+eat out of his hand, I raise that man's pay."
+
+[Sidenote: Physical Manifestations]
+
+It can not be too much emphasized that mental perturbation affects the
+body in many ways. Shame fills our cheeks with blood. Fear drives the
+blood away. Excitement quickens the heart-beat. Grief brings tears, the
+reaction of glands about the eyes, and sighs, the disturbances of
+regular breathing. A great shock to the mind may cause fainting, the
+rush of blood from the head into the abdomen. Worry will interfere with
+digestion and sleep. The X-ray has detected the arrest of the
+peristaltic movement of the stomach and intestines because of a strong
+emotion. Some peculiarly constituted people, who take their work and
+obligations with a kind of seriousness that amounts almost to fear, can
+not eat anything of consequence until their day's work is ended. The
+digestive processes seem to be at a standstill until then. A curious
+fact is that strong emotion may lead to a great increase in the sugar in
+the blood, sometimes enough to cause its appearance in the urine as
+though the person had diabetes. One man expresses this by saying,
+"bitterness of soul banishes sweetness even from the body."
+
+[Sidenote: The Demands on the Mind]
+
+It is doubtless on account of such influences of the mind on the body
+that some persons who have attempted to improve their health by what
+they call "thoroughly masticating" their food--but who have interpreted
+this phrase as having a purely mechanical meaning--have wondered why
+they were not benefited when they forcibly held their food in their
+mouths until they performed a certain number of chews, while in fact
+they were making a bore of eating and were forgetting to taste and
+enjoy. The mind and the emotions refuse to be ignored in this way, and
+exact due penalty from the body when they are not satisfied. To attain
+the desired results from any hygienic measure, it is apparently
+necessary, in some degree at least, to satisfy the mind along with the
+body.
+
+[Sidenote: Hypochondriacs]
+
+There is in fact a danger to which some people are especially
+subject--the danger of becoming hypochondriacs from paying too much
+attention to physical hygiene. Such a person becomes fearful lest he is
+not doing exactly the right thing. He looks suspiciously at every
+article of food and fears that it will disagree. He fears that he has
+strained his heart; he worries over the loss of an hour's sleep; he
+chafes because his employer has not given him a vacation at the right
+time or of the right length. The hypochondriac thus neutralizes
+practically all the benefit of other hygienic measures by disregarding
+this special measure of keeping serene. It might, in many cases, be
+better to disregard some rules of hygiene than to worry over them.
+
+[Sidenote: "Mind-cure"]
+
+On this theory the devotees of mind-cure cults have derided every
+hygienic measure but one--their "mind-cure." They sometimes succeed in
+the "real cure of imaginary ailments," and the "imaginary cure of real
+ailments." In the latter case, the mental contentment lasts only until
+the real ailment becomes too aggressive to be ignored. But it is a great
+mistake to stake everything on the simple resource of mental
+equanimity. In some cases it is criminal, as for instance to refuse
+surgery for cancer, or outdoor living for tuberculosis.
+
+In its proper place, "mind-cure" is an essential part of individual
+hygiene. In order to get the benefit of the other rules, there must be
+no worrying or watching of symptoms. After the regimen of exercise,
+baths, diet, etc., has been selected, it must be followed as a matter of
+course, with confidence that it will help, and with patience as to the
+rate of improvement which will follow.
+
+[Sidenote: Worry]
+
+It would seem that incessant, even if mild, worry is more exhausting
+than occasional fits of intense anger or fright or overexcitement, just
+as we waste more water from a spigot left slightly open all the time
+than from one which is alternately closed and wide open. Worry, if
+unceasing, will often drain away the largest store of nervous energy.
+Worry seems, as it were, to short-circuit nerve currents in the brain,
+which normally form a long circuit through the body. One man, with this
+simile before him, has found he can stop worrying almost at will, avoid
+the supposed continuous short circuit and save up his nervous energy
+until it is needed.
+
+[Sidenote: Rejoice at Things as They Are]
+
+We must rejoice at things as they are; they might be worse! If we should
+count up we should be surprised to find how seldom the things we fear or
+worry about really happen. It is a true proverb that "half the trouble
+never comes."
+
+[Sidenote: Serenity an Art]
+
+Each must learn for himself how best to avoid anger, fear, worry,
+excitement, hate, envy, jealousy, grief, and all depressing or abnormal
+mental states. To do so is an art which must be practised, like skating
+or bicycle-riding. It can not be imparted merely by reading about it.
+
+[Sidenote: "One Day at a Time"]
+
+When, as unfortunately is often the case, the difficulty of maintaining
+one's serenity seems insuperable, the battle can often be won by "living
+one day at a time." Almost any one in ordinary conditions of adversity
+has it within his or her power, for merely one day or at any rate one
+hour, or one minute, to eliminate the fear, worry, anger, or other
+unwholesome emotions clamoring to take possession. At the expiration of
+say the hour, or minute, the same power can be exercised for the next
+ensuing period, and so on until one is caught napping, after which he
+must pick himself up and patiently try again.
+
+[Sidenote: The Hurry Habit]
+
+In modern life, which has been gradually speeded to the breaking-point,
+many people are suffering from a constant oppressive sense of hurry.
+Most people have "so much to do," that they can not do it. This fact is
+of much annoyance and at the same time spurs them on in the vain
+endeavor to catch up. When once it is realized that the sense of hurry
+actually reduces the effective speed of work--in other words, that "the
+more haste, the less speed"--the situation has been reached in which the
+individual can teach himself some practical philosophy.
+
+[Sidenote: Religion and Philosophy]
+
+An immense help in the field of mental hygiene is to be obtained from
+religion and philosophy, although this is not the place to advocate any
+particular form of either, and from the standpoint of hygiene, it does
+not greatly matter! One may get his chief help from the Bible, from
+faith-healing cults, from writers like Emerson, from Tagore and other
+Orientals, or from Marcus Aurelius and Epictetus.
+
+[Sidenote: "Religion of Healthymindedness"]
+
+Professor William James commends the adoption of a "religion of
+healthymindedness" in which we renounce all wrong or diseased mental
+states, cultivating only the healthy ones, such as courage, patience,
+optimism, and reverence.
+
+[Sidenote: The Habit of Happiness]
+
+When the mind turns from shadow to sunshine, the body will tend also to
+assume the radiance of health. Stevenson said that there is no duty we
+so much underrate as the duty of being happy. The habit of being happy
+enables one to be freed, or largely freed, from the domination of
+outward conditions. Though the trait is apparently totally lacking in
+some, while existing to a high degree in others, experience has shown
+that conscious cultivation will develop it to an appreciable degree,
+even in very stubborn cases. As in little Pollyanna's "Glad Game," it is
+possible to find something to be glad about in every situation in life.
+
+[Sidenote: Control of Attention]
+
+The secret of equanimity consists not so much in repressing the fear or
+worry, as in _dropping_ or ignoring it--that is, diverting and
+controlling the attention. It does no good to carry a mental burden.
+"Forget it!" The main art of mental hygiene consists in the control of
+attention. Perhaps the worst defect in the Occidental philosophy of life
+is the failure to learn this control. The Oriental is superior in such
+self-training. The exceptional man in Western civilization who learns
+this control can do the most work and carry the most responsibility. On
+much the same principle as the Indians used when their young men were
+trained to endure pain self-inflicted, we might well devote a few
+minutes each day to the difficult task of changing at will our attention
+from the thing which is engrossing it to anything else we choose; or,
+what is more difficult still, to blank nothingness. When we have
+sufficiently strengthened this power, we can turn off the current of our
+thoughts as we turn off the lights and lie down to sleep in peace, as a
+trained sailor does in a storm.
+
+[Sidenote: Making Up One's Mind]
+
+If a person's work is drudgery but has to be endured, the making up of
+the mind to endure it cheerfully, the relinquishment of the doubtful but
+fascinating pleasure of dwelling upon one's misery, is found to largely
+obviate the burden. It is the making up of the mind which presents the
+difficulty. The truth is that we instinctively shrink from making,
+_without reservation_, important decisions as to our future course of
+conduct. We balk even at really committing ourselves not to worry. A man
+who, when he complained of his lot, was advised to "grin and bear it,"
+replied that he'd have to bear it, but he'd be hanged if he'd grin!
+
+[Sidenote: Intensity of Desires]
+
+The decision which is perhaps the hardest to make and, at the same time,
+the most important from the standpoint of health and working-power, is
+the decision _not to care too much_ about the objects we are seeking to
+achieve. We need not subscribe to the Nirvana philosophy. A certain
+intensity of desire is normal, but modern life tends to a morbid
+frenzied intensity. Most of us need, in the interest of mental health or
+sanity, to moderate our desires. A business man who had set his heart on
+fulfilling a large responsibility nearly wrecked his health from worry
+over the outcome. His wise physician prescribed that, before sitting
+down to his desk each day, he should spend five minutes repeating and
+impressing on his mind the words, "I don't give a hang! I don't give a
+hang!" The truth is many people fail because of over-anxiety lest they
+fail. Some invalids die from an exaggerated desire not to die.
+
+[Sidenote: Ruling Ourselves]
+
+A helpful precept, when one is failing in some crucial undertaking from
+his very over-anxiety to succeed, is to replace the ambition to succeed
+by a determination to pass the crisis unruffled, whether one succeeds or
+fails, "He that ruleth himself is greater than he that taketh a city,"
+and incidentally if we rule ourselves we are far more likely than
+otherwise to take the city, if that be possible at all.
+
+An ideal course of conduct implies a constant readiness, after all has
+been done which can be done, to renounce one's feverish desires and
+accept whatever higher powers decree, even if it be death. This is one
+of the supreme aims of every great philosophy or religion. Job (13:15)
+said, "Though He slay me, yet will I put my trust in Him," and Christ
+exclaimed, "If it be possible let this cup pass from me; nevertheless,
+not as I will, but as Thou wilt."
+
+
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+
+Section I--The Fifteen Rules of Hygiene
+
+The aids to health discussed in the preceding chapters may be summarized
+in specific formulas classified under the four heads, Air, Food,
+Poisons, and Activity, corresponding to the four chapters, and under
+fifteen sub-heads, corresponding to the fifteen sections.
+
+  I. AIR.
+    1. Ventilate every room you occupy.
+    2. Wear light, loose and porous clothes.
+    3. Seek out-of-door occupations and recreations.
+    4. Sleep out, if you can.
+    5. Breathe deeply.
+
+  II. FOOD.
+    6. Avoid overeating and overweight.
+    7. Eat sparingly of meats and eggs.
+    8. Eat some hard, some bulky, some raw foods.
+    9. Eat slowly.
+
+  III. POISONS.
+    10. Evacuate thoroughly, regularly and frequently.
+    11. Stand, sit and walk erect.
+    12. Do not allow poisons and infections to enter the body.
+    13. Keep the teeth, gums and tongue clean.
+
+  IV. ACTIVITY.
+    14. Work, play, rest and sleep in moderation.
+    15. Keep serene.
+
+The application of these rules to one's daily life must be varied with
+each individual. The most practical method is for the individual to
+begin the improvement he would seek by constructing a typical day's
+program in which time is provided for, say, breathing and other
+exercises in bed, bath, toilet, walk to business, meals, amusement,
+etc., with special notes and memoranda as to the particular faults of
+omission and commission to be corrected. One might also, as Benjamin
+Franklin records in his autobiography, keep a daily record for a week as
+to how nearly the program is lived up to. By dint of such and other
+stimuli, the transition in habits can be made, after which the "rules"
+cease to be rules, as carrying any sense of restriction, and become
+automatic like putting on or taking off one's clothes.
+
+
+Section II--The Unity of Hygiene
+
+[Sidenote: The Rules Interrelated]
+
+The above rules embody our preachment on individual hygiene. We have
+stated them as fifteen separate kinds of procedure. In actual life,
+however, our acts can not be so separated. The neglect or observance of
+one rule carries with it, to some extent, the neglect or observance of
+other rules. For instance, one can not take muscular exercise without,
+to some extent, taking breathing exercises. Swimming serves as a means
+of cleanliness, of skin gymnastics, of general exercise and of
+amusement. A game of tennis implies the practise, to some extent, of at
+least five of the fifteen rules.
+
+The human body is a "harp of a thousand strings," which are intended to
+harmonize. If one of them is out of tune, it is likely to cause discord
+throughout, while to tune up one helps the harmony of all.
+
+[Sidenote: Medical Specialists]
+
+Any one ailment has a far-reaching effect throughout the system. It is
+because of this far-reaching effect that the "one idea" specialist in
+medicine has so often thought his particular specialty to be the one and
+only gateway to all therapeutics and hygiene. The oculist is liable to
+look at all ailments as related to the eyes; the dentist as related to
+the teeth; the mental hygienist as related to wrong attitudes of mind.
+If we examine their claims, we find that they are usually right in their
+affirmations, though wrong in their denials. It is their affirmations in
+which we are here interested. They find that the ailments within their
+own special province extend in unsuspected ways, and to a surprising
+degree into seemingly remote fields; and that to remedy the special
+defect which they can treat, will often go a long way toward remedying
+numerous other ailments.
+
+[Sidenote: Remote Effects of Ailments]
+
+It has already been noted that eye-strain leads to an astonishing number
+of serious nervous affections, and that corrective eyeglasses will often
+work wonders for remedying those ailments and improving the general
+health. There may be other unhygienic conditions equally responsible for
+these symptoms, and the correction of which may produce equally
+wonderful improvement. Vertigo may be due to eye-strain, or it may be
+due to wrong posture or to pressure of wax on the ear-drum. Diabetes may
+be aggravated by too much sugar, by infected tooth-sockets, or by too
+much worry. Tuberculosis may be due jointly to indoor-living, lack of
+exercise, wrong diet, wrong posture, sexual excess, alcohol,
+nerve-strain, and numerous other preconditions, besides infection with
+the tubercle bacillus. The social evil can be fought not only directly
+by attack on prostitution, and by appeals to self-control and moral
+ideals, but also indirectly by diminishing the consumption of alcohol
+and other drugs, for alcohol not only produces abnormal sexual desire
+but reduces the strength of will by which that desire is repressed.
+Forel asserts that the social evil can not be controlled until the use
+of alcohol as a beverage is abolished.
+
+[Sidenote: Popular Delusions]
+
+It is not uncommon for people to attribute their ailments to the less
+important rather than the more important cause, and so fail to get the
+best benefits of hygiene. Many people bemoan the fact that they sat in a
+draft and "therefore" caught cold, when what they most needed was not to
+keep out of drafts but to keep in such condition that drafts would do
+them good, not harm. Benjamin Franklin, a century ago, believed, what we
+now know to be true, "that people who live in the forest, in open barns,
+or with open windows, do not catch cold, and that the disease called 'a
+cold' is generally caused by impure air, lack of exercise, or
+overeating."
+
+[Sidenote: So-called "Overwork"]
+
+Most people who are "overworked" are, more properly speaking, simply the
+victims of bad air, bad diet, poisons, or worry. They believe that
+because they are tired it must be work which is hurting them. The man
+who breaks down in middle life commonly imagines that he has ruined his
+health by overwork. The college girl thinks she has ruined her health by
+study. All these "overworked" people prove their case by showing that
+they improve in health when given a vacation. This simply shows that a
+bad condition can often be remedied by improving the general health in
+any way whatever, even if the primary source of the difficulty is not
+reached. They are undoubtedly working beyond their working capacity; but
+their working capacity is only a fraction of what it would be if they
+took exercise, were not constipated, did not eat too much, abjured
+alcohol, or ceased to worry continually. If they lived hygienically in
+these respects, the work which was a drag might be an inspiration. A
+physician of wide experience says that every day men come to him broken
+down in health, invariably telling him that they have overworked; and
+yet upon questioning them he finds that none of them works as hard as
+he. Their breakdown was due to the terrible load of unphysiological
+habits which they had been carrying--a load so great that scarcely any
+work could be carried in addition.
+
+[Sidenote: An All-round Regime]
+
+Other examples might be given of ascribing ailments and disabilities to
+the less important instead of the more important causes. The error is
+almost always made of resting the blame on only one cause. In
+consequence most health-seekers make the mistake of making only one
+correction in their daily regime of life. One will cease alcohol
+drinking, another will give up tobacco smoking, another will give up
+coffee; a third will cease using all "red meats," another turns
+vegetarian, another adopts a raw food diet; another takes up outdoor
+sleeping; another adopts a daily game of golf; another embraces a mental
+healing cult; another takes up mastication. But great and permanent
+results require the adoption of an all-round, well-balanced regime.
+
+
+Section III--The Obstacles to Hygiene
+
+[Sidenote: Effort of the Will]
+
+It is not enough that the individual should know how to live. Knowledge
+is of no avail without practise. Mr. Moody, the evangelist, once said of
+religious conversion, "Merely to know is not to be converted. I once
+boarded a train going in the wrong direction. Some one told me my
+mistake. I then had knowledge, but I did not have 'conversion' until I
+acted on that knowledge--seized my traveling-bag, got off that train,
+and boarded one going in the opposite direction." Many people are on the
+wrong train in hygiene, as in religion, and know it. They are traveling
+fast to that kind of perdition which in the end unhygienic living always
+brings. In fact, a great many people practise unhygienic habits more
+through indifference than through ignorance. Most people have acquired,
+by imitation of their neighbors, a great number of unhygienic habits and
+have continued in these habits for so many years, that they can not get
+rid of them, except through a great effort of will. This effort they are
+usually unable or unwilling to put forth unless very strong incentives
+are brought to bear. Often--in fact, if the truth were known,
+usually--they wait until ill health supplies the incentive. The man who
+is most receptive on the subject of health conservation, is, in the
+majority of cases, the man who has just had some ominous warning of
+coming ill health; although there is now a small but increasing number
+who do not wait so long, men who pride themselves on keeping "in the
+pink of condition." These are the men who are rewarded for their efforts
+by enjoying the highest reaches of working-power.
+
+[Sidenote: Cost of Good Health]
+
+The ordinary man, in ordinary good health, does not want or thinks he
+does not want to live hygienically. He sees all sorts of imaginary
+objections to adopting a hygienic life, and closes his eyes to its real
+and great advantages. One of the objections often trumped up is that the
+practise of hygiene costs too much--that it can only be a luxury of the
+rich. It is quite true that here, as elsewhere in human life, wealth
+confers great advantages. The death-rate among the rich is always less
+than that among the poor. And yet the rich have unhygienic temptations
+of their own, while the poor, on their part, are far from living up to
+their opportunities.
+
+[Sidenote: Missionaries]
+
+There are really only two material disadvantages from which the poor
+suffer in their opportunities to live a healthy life: One is unhygienic
+housing, both at home and at work; the other is unhygienic toil. It must
+be admitted that millions of unfortunates are unable individually to
+remedy these two disadvantages in their lot in life. Yet they can, even
+in these two respects, accomplish much if they take an intelligent
+interest in hygiene. The graduates of tuberculosis sanatoria are largely
+among the poor and they are doing much good missionary work in securing
+better ventilation, both in the home and in the workroom. They find this
+possible partly by insisting on more open windows in home and workshops,
+partly by changing their home to one better equipped with windows or
+situated in the suburbs instead of in the city, partly by changing their
+occupations, partly by getting the cooperation of their employer or
+simply by cooperating with him when he is ready to do his part. The
+workman can also accomplish something through the Trades Unions,
+especially in regard to hours of work. Employers will increasingly
+cooperate in this movement, as they come to realize that the securing of
+efficiency in their workmen is to their interest, and that monotony,
+long hours, and other unhygienic elements which are now, through sheer
+carelessness, often imposed on their workmen, bring back in the end big
+financial losses on themselves.
+
+Except for the evils mentioned--those of housing and working
+conditions--there are few people so poor that they can not buy the means
+of living a healthy life. In fact, hygiene is one of the few precious
+gifts which can be had almost for the asking. Most people can sleep
+out-of-doors, if they will--if in no other way than by the so-called
+indoor window-tent--or can take deep-breathing exercises without cost.
+It costs nothing to stand, sit, and walk erect, to evacuate thoroughly,
+regularly, and frequently. It costs less than nothing to avoid
+overeating and overweight, and to be totally abstinent from alcohol and
+tobacco.
+
+[Sidenote: Cost of Food]
+
+Almost all can allow enough time for meals to eat slowly. Coarse and raw
+foods are always to be had and are usually cheaper than the
+conventional soft, concentrated cooked foods. In fact, meat, eggs, and
+like foods are among the most expensive and the least desirable. If we
+compare the cost of flour and of the other cheapest food materials, with
+the cost of oysters, one of the dearest, we find that the latter is
+fifty times as expensive as the former for the same food value. This
+takes no account, of course, of the expenses involved in cooking either
+of them. It has been proved by actual experience that one can live in
+the best of health on food costing as low as ten cents a day, exclusive
+of the labor of preparing, cooking and serving. Mrs. Richards, in her
+"Cost of Food," says that this is possible anywhere in America within
+fifty miles of a railroad. The only real objection to living on this
+minimum expense is the lack of variety. The following is a brief list of
+foods in ascending order of cost per 100 calories of food value, the
+cheapest being at the beginning and the dearest at the end: glucose,
+corn-meal, wheat-flour, oatmeal, cane-sugar, salt pork, rice, wheat
+bread, oleomargarine, beans, peas, potatoes, butter, milk, cheese,
+beef-stew, ham, mutton-chops, beef, eggs, and oysters. If the foods in
+this list be looked up in the table given in the SUPPLEMENTARY NOTES for
+their protein, fat, and carbohydrate contents, it will be seen that a
+well-balanced ration is possible without the use of expensive foods. In
+fact, among the cheap foods are some consisting mostly of protein, some
+consisting mostly of fat, and some consisting mostly of carbohydrate.
+For instance, cheap sources of protein are skim milk, beans, cheese, and
+peanuts. Cheap sources of fat are oleomargarine and cottonseed-oil.
+Cheap sources of carbohydrate, i.e., starch and sugar, are bread,
+bananas, potatoes, glucose, and even ordinary sugar. If a diet, selected
+for cheapness, is not at first well balanced, a judicious admixture of
+one or more of the foods just mentioned, will restore equilibrium. A
+cheap bulky food is cabbage.
+
+[Sidenote: Repaid Cost]
+
+Most of the rules of hygiene cost nothing to observe. But even when
+hygiene is costly at first, the cost is usually repaid in the end many
+times over. To ventilate a house in winter always costs a certain
+additional expenditure for coal, but it is better to pay the coal bill
+than the doctor's bills. To sleep out-of-doors costs some extra
+blankets, bedding, clothing, and roll curtains, but these not only save
+the cost of heating an indoor sleeping-room, but save also the cost of
+ill-health. There is no better economy than to keep one's working-power.
+To lose it means to lose its earnings and to have, in addition, the
+heavy expenses of medical attendance, medicines, and nursing, and often
+to lose life itself with its potential earnings of every sort. In short,
+an unhygienic life, for the sake of economy, is "penny-wise and
+pound-foolish."
+
+[Sidenote: "I Have No Time"]
+
+Many busy men object to hygiene because, they say, they have no time for
+it. They imagine that to devote an hour each day to exercise or
+relaxation is a waste of time and that they are really economizing their
+time by working that hour instead. We are here referring, not to those
+who can not control their working-time, but to those who deliberately
+choose to work when hygiene would require them to play. It is often
+those who fix their own working-hours, rather than those whose
+working-hours are fixed for them, who overwork the most. If these could
+know the suffering which sooner or later follows inevitably as the
+consequence of this mistaken policy, they would not pursue it for a
+single day. A slight loss of working-power comes immediately. A careful
+observer of mental workers found that an hour invested in exercise in
+the afternoon often pays for itself within a day, by rendering possible
+more rapid work. He also found an improvement in the quality of his
+work. The razor-edge of the mind needs daily honing through physical
+exercise. The same principle applies to all work. It is just as
+necessary to stop, at intervals, our physical and mental machinery for
+oiling and repairs, as to stop the machinery of a factory.
+
+[Sidenote: "Too Much Trouble"]
+
+Another objection is that the practise of hygiene is "too much trouble."
+It is undoubtedly true, that no one who has unhygienic habits can
+overcome them without a certain amount of "trouble." The people who get
+the best results are those who are never deterred by trouble so long as
+the trouble is worth while. For those who have not the necessary
+enthusiasm or self-control to break their unwholesome habits by sheer
+will power, the best advice is to so arrange their lives as to make the
+practise of hygiene inevitable. One physician in Chicago deliberately
+got rid of his automobile and other means of locomotion in order to
+force himself to walk to all his patients, and so secure enough physical
+exercise. Another man in New York City, with the same object in view,
+selected the location for his dwelling so that there was no rapid
+transportation available to take him to his office, making the walking
+back and forth a necessity from which he could not escape.
+
+[Sidenote: Simplicity of Hygienic Living]
+
+The only difficulty lies in overcoming the inertia of acquired habits.
+After one has changed his habits, it is just as easy to live rightly as
+to live wrongly. The rules of hygiene are not restrictive, but
+liberating. They may seem at first restrictive, for they prohibit many
+things which we have been in the habit of doing; but they are really
+liberating, for the things we were doing were unrealized restrictions on
+our own power to work, to be useful, or even to enjoy life. The "rules"
+of hygiene are thus simply the means of emancipating us from our real
+limitations. These so-called rules, when tried, will prove to be not
+artificial but natural, not difficult but easy, not complicated but
+simple. They are almost as simple as the direction to bathe in the river
+Jordan. It is, in fact, their very simplicity and availability to which
+is largely due their deplorable neglect and the failure to realize the
+wonderful benefits following their careful and continued observance.
+
+[Sidenote: The Evil of Romancing]
+
+Not only a healthy mental attitude toward life, but a healthy mental
+attitude toward one's own unhygienic habits is essential. It is a very
+common thing for a man to romance over his shortcomings, or his
+unhealthy physical conditions, to make humor of them to his friends.
+Very often the first step toward a better physical condition is a change
+in this mental attitude.
+
+
+Section IV--The Possibilities of Hygiene
+
+[Sidenote: The Preventability of Disease and Death]
+
+Certain it is that more people would practise hygiene if they could be
+made to realize in some vivid way how much they needed it. Few persons,
+even when they read and accept the statistics on the subject, really
+have a picture of the imperative need of hygiene as an integral part of
+every human life. It is not brought home to them how widespread is
+illness, how numerous are preventable deaths, how many are the
+tendencies toward individual and racial deterioration.
+
+The report of the Roosevelt Conservation Commission on National
+Vitality, indicates that annually there are in the United States over
+600,000 deaths which might be prevented if existing knowledge of hygiene
+were properly applied; that at least half of the 3,000,000 and more
+sick-beds constantly kept filled in the United States are unnecessary;
+that the financial loss from earnings cut off by preventable disease and
+premature death amounts to over $1,500,000,000 annually; and that over
+15 years are lost to the average life through the lack of application of
+knowledge which already exists but which simply has not yet been
+disseminated and applied.
+
+[Sidenote: Impairments Unsuspected]
+
+The health examinations of the Life Extension Institute have revealed
+unsuspected ailments in persons who considered themselves well, and to
+an extent which has astonished even those who have long been familiar
+with these subjects. Among large groups of clerks and employes of banks
+and commercial houses in New York City with an average age of 27 and all
+supposedly picked men and women, only 1 per cent. were found free of
+impairment or of habits of living inviting impairment. Of those with
+important physical impairments, 89 per cent. were, prior to the
+examination, unaware of impairment; 16 per cent. of the total number
+examined were affected with organic heart trouble, 42 per cent. with
+arterial changes, ranging from slight thickening to advanced
+arteriosclerosis, 26 per cent. with high or low blood pressure,
+40 per cent. had sugar, casts, or albumin in the urine, 24 per cent. had
+a combination of urinary and other serious impairment, 47 per cent. had
+decayed teeth or infected gums, 31 per cent. had faulty vision
+uncorrected.
+
+Among industrial groups, not exposed to any special occupational hazard
+or poisoning, the figures were as follows: With an average age of 33,
+none were found to be free of impairment or habits of living inviting
+impairment. Of those with important physical impairments, 89 per cent.
+were, prior to the examination, unaware of impairment; 3 per cent. of
+the total number examined were affected with organic heart trouble;
+53 per cent. with arterial changes, ranging from slight thickening to
+advanced arteriosclerosis; 23 per cent. with high or low blood
+pressure; 45 per cent. had sugar, albumin or casts in their urine;
+26 per cent. had a combination of urinary and other serious impairment;
+69 per cent. had decayed teeth or infected gums; 41 per cent. had faulty
+vision uncorrected.
+
+[Sidenote: Minor Ailments]
+
+There are few persons in America to-day who reach the age of forty sound
+and normal in every part of the body, especially if we include among
+abnormalities the minor ailments. The extent to which minor ills are
+prevalent among those who pass for "well" people is not generally
+appreciated. Once we penetrate beneath conventional acquaintance we
+almost invariably learn of some functional trouble, such as impairment
+of heart, circulation, liver, kidneys, stomach; or gallstones,
+constipation, diarrhea; or insomnia, neurasthenia, neuritis, neuralgia,
+sick-headache; or tonsillitis, bronchitis, hay fever, catarrh, grippe,
+colds, sore throat; or rupture, enlarged glands, skin eruptions; or
+rheumatism, lumbago, gout, obesity; or decayed teeth, baldness,
+deafness, eye ailments, spinal curvature, flat foot, lameness; or sundry
+other "troubles."
+
+These ailments, though regarded as "minor," should be recognized
+promptly and accepted as the signal that the person is moving in the
+wrong direction. There is no need for alarm provided this warning is
+heeded. Otherwise disaster is almost certain sooner or later to follow.
+The laws of physiology are just as inexorable as the laws of physics.
+There is no compromising with Nature. No man can disobey the laws of
+health to which he has been bred by Nature without paying for it--any
+more than a man can sign a check against his bank account without
+reducing the amount. He may not be immediately bankrupt, and until he
+exhausts his account he may not experience any inconvenience from his
+great extravagance, but Nature keeps her balances very accurately, and
+in the end all claims must be paid.
+
+[Sidenote: The Personal Equation]
+
+It is true, of course, that some persons have greater resistance than
+others. If we had a convenient barometer by which to measure daily the
+state of our vitality, we might register the effect of every unhygienic
+act. But it is so seldom that endurance is accurately measured that few
+people appreciate the enormous differences in people and the variations
+of the same person at different times. These differences and variations
+have a range of many hundred per cent. Some people can not walk upstairs
+or run across the street without being out of breath, while others will
+climb the Matterhorn without overstrain. The fact that certain people
+have lived to the century-mark in spite of unhygienic living is
+sometimes cited to prove that hygiene is ineffective. One might as well
+cite the fact that certain trees are not blown down in a gale or are not
+quickly destroyed by insect-pests to prove that gales have no tendency
+to blow down or insects to destroy trees.
+
+[Sidenote: Over-confidence]
+
+The truth is that a person who has so much vitality as to lead him to
+defy the laws of health and to boast that he pays no price no matter how
+he lives, is likely to be the very man to exhaust his account of health
+prematurely. There was, a few years ago, a famous American, possessed of
+prodigious bodily vigor. He ought to have lived a century. Unfortunately
+he had this "insolence of health." He was warned several times against
+overwork, lack of sleep, and abuse of his digestion. But he merely
+smiled and claimed that such warnings were for others, not for him. He
+met an untimely end, due as his physicians believed and as he himself
+acknowledged, when too late, to his abuse of the great powers with which
+Nature had endowed him and to the neglect of personal hygiene.
+
+[Sidenote: Possible Health Attainment]
+
+Conversely, an observance of the laws of hygiene affords wonderful
+results in producing vitality and endurance. Insurance companies are
+discovering that even weak and sick people, will, if they take good care
+of themselves, outlive those with robust constitutions who abuse them.
+
+To those unfamiliar with the subject in its larger aspects, the
+possibilities seem almost beyond belief. As an example of the wonderful
+gains which can be secured by obeying the laws of hygiene may be cited
+the case of a young man who a few years ago was scarcely able to drag
+himself into the sun in Colorado, where he was endeavoring to rid
+himself of tuberculosis. He not only succeeded, but subsequently, by
+dint of following substantially all of the rules of hygiene here laid
+down, became an athlete and capable of running twenty-five miles for
+sheer love of sport and apparently without the overstrain experienced by
+"Marathon" runners. Kant and Humboldt are cases typical in different
+fields of achievement of many of the world's most vital men who have
+actually made over their constitutions from weakness to strength.
+Cornaro says that it was the neglect of hygienic laws which made him all
+but a dead man at thirty-seven, and that the thoroughgoing reform of his
+habits which he then effected made him a centenarian. His rules, drawn
+up four hundred years ago and described in his interesting work "The
+Temperate Life," are, so far as they are explained, almost identical
+with those given in this book. It is difficult to assign a limit to the
+good which can be accomplished by practising these rules and so
+minimizing the poisons which usually narrow and shorten our lives.
+
+[Sidenote: Immortal Animal Cells]
+
+So far as science can reveal, there seems to be no principle limiting
+life. There are many good and bad reasons why men die, but no underlying
+necessary reason why they must die. The brilliant Carrel has kept tissue
+cells of animals alive outside of the body for the past three years.
+These cells are multiplying and growing, apparently unchanged by time,
+to all appearances immortal so long as they are periodically washed of
+poison and nourished in a proper medium. If we could at intervals
+thoroughly wash man free of his poisons and nourish him, there seems to
+be no reason why he should not live indefinitely.
+
+
+Section V--Hygiene and Civilization
+
+In view of the vast extent of human misery from ill health, the question
+naturally arises, How does it happen that the world is burdened with so
+colossal a load? Is it no more than is biologically normal? Is it true
+that in other organisms, animals and plants, ill health is the rule
+rather than the exception? Are all races of men subject to the same
+heavy load?
+
+[Sidenote: Natural Adjustments Upset]
+
+These questions have not yet received sufficient attention. The answer
+seems to be that man is suffering from his own mistakes made
+unconsciously and in ignorance. He has upset the equilibrium which
+Nature had established among the various powers and activities of his
+body, and between himself and the outside world. Man has done mischief
+for his own body similar to what he has done for the natural resources
+on which he lives. In Professor Shaler's epoch-making little book, "Man
+and the Earth," he shows, for instance, that the little layer of soil
+on the surface of the earth from which plants and animals derive their
+nutriment was, before the advent of man, replenished quite as fast as it
+was washed away, but that after man had put his plow into it and had
+taken off the protective mat of vegetation, he unconsciously despoiled
+the accumulation of ages. "In a plowed field, an hour's torrential rain
+may wash off to the sea more than would pass off in a thousand years in
+the slow process of erosion which the natural state of the earth
+permits." He also shows that the constant croppings of the soil rob it
+of nitrogen, phosphorus, and other elements faster than Nature restores
+them. The problem of conservation is to reestablish the balance which
+has been lost through the depredations of man, for instance, to lessen
+soil-wash by terracing, and to restore to the soil the lost elements by
+supplying nitrates and phosphates and by other methods of scientific
+farming.
+
+In the same way man has upset his pristine animal mode of living and
+needs to find scientific ways to restore the equilibrium. Most of the
+present-day problems of hygiene arise from introducing, uncompensated,
+the effects of certain devices of civilization. The inventions of
+civilization have done so much for man that he is apt to unduly glorify
+them and to overlook the injurious by-products. These by-products are
+often of prodigious significance to the race. The invention of houses
+introduced the problem of house hygiene; the invention of clothing, the
+problem of clothing hygiene; that of cooking, the problem of food
+hygiene; that of division of labor, the problem of industrial hygiene;
+and so on. To make these statements more concrete, we may consider some
+of them in more detail.
+
+[Sidenote: Houses Artificial]
+
+The invention of houses has made it possible for men to live in all
+climates, yet this indoor living is responsible for much disease. The
+houses give comfortable shelter and warmth and protect us from the
+elements and from wild animals. But the protection has been overdone.
+Like his cousin, the anthropoid ape, man is biologically an outdoor
+animal. His attempt at indoor living has worked him woe, but so
+gradually and subtly has it done so that only recently have we come to
+realize the fact. At first, dwellings were really outdoor affairs,
+caves, lean-tos, tents, huts with holes in the roof and the walls.
+These holes served to ventilate, though they were not intended for that
+purpose. The hole in the roof was to let out the smoke and the holes in
+the walls to let in the light. Gradually the roof-hole developed into a
+chimney with an open fireplace, which, in turn, gradually changed into a
+small flue for stoves whereupon it almost ceased to serve any
+ventilating function. The stove in turn has largely gone and is replaced
+in many cases by the hot-water or steam radiator, without any attempt at
+ventilation. The holes in the wall gave way, after the invention of
+glass, to windows which let in the light without letting in the air.
+Weather-strips, double windows, vestibule-doors, interior rooms,
+completed the process of depriving man of his outdoor air, shutting him
+into a cell in which he now lives--a sickened but complaisant
+prisoner--often twenty hours of the twenty-four. Tuberculosis, one of
+the worst scourges of mankind, is primarily a house disease. It is
+prevalent as indoor living is prevalent, and reaches its maximum in the
+tenement quarter of a great city.
+
+[Sidenote: Effects on Different Races]
+
+Only by generations of natural selection could we expect to make man
+immune to the evils of bad air. The robust Indian and the Negro, whose
+races, until the last generation or two, roamed in the open, fell easy
+prey to tuberculosis as soon as they adopted the white man's houses and
+clothes. The Anglo-Saxons who have withstood the influence of indoor
+living for several generations have, probably by the survival of the
+fittest, become a little better able to endure it, while the Jews, a
+race which has lived indoors longer than any other existing race, are
+now, probably by the same law of survival, the least liable to
+tuberculosis, except when exposed to especially unfavorable conditions
+of life.
+
+[Sidenote: Compensation for Civilization]
+
+But we, of this generation, can not afford to wait for natural selection
+to fit the race to an indoor environment; hence the supreme importance
+to us of air hygiene. We must compensate for the construction of our
+houses by insisting on open windows, or forced drafts, or electric fans,
+or open-air outings, or sleeping porches, or the practise of deep
+breathing, or all of these things.
+
+[Sidenote: Clothing Artificial]
+
+In the same way, clothing has protected our bodies from the cold but
+enervated or constricted them as well. The aboriginal tribes, even in
+cold climates, seldom used clothing. The Eskimo is an exception. The
+tribes toward the South Pole in similarly cold climates often have
+little more clothing than a blanket which they hang over their shoulders
+toward the wind. The weak, pale skin--to whose lack of adaptability we
+owe the chilling preceding a cold--the bald head, the distorted foot,
+the corns upon it, the cramped waist, are among the results of clothing
+ourselves wrongly. Hence we are discovering the need of restoring, as
+far as we can, the original conditions by making our clothes more light,
+more loose, and more porous, and, when possible, by taking the "barefoot
+cure," or the air bath.
+
+[Sidenote: Cooking Artificial]
+
+We come next to foods, and note that civilization has invented cooking
+and artificial foods. These inventions have greatly widened the variety
+of man's diet, but the foods of civilization are largely responsible for
+the decay of our teeth and the abuse of our digestive and eliminating
+organs.
+
+[Sidenote: Soft Foods Artificial]
+
+Judging from man's teeth and digestive apparatus as well as his general
+kinship to the anthropoid ape, it is reasonable to believe that, before
+fire was discovered, man was primarily a frugivorous animal, whose
+ordinary diet consisted of fruits, nuts, and tender shoots. While man
+still uses these fruits, nuts, and salads, his chief reliance is on
+prepared food, bread, butter, meat, and cooked vegetables. The diet of
+our progenitors must have been largely one requiring chewing,
+consisting, as it did, of hard fruits and stalks and perhaps also grains
+and flesh. Observation of manlike apes shows that they chew their food
+more thoroughly than man. Doubtless nuts constituted a considerable part
+of primitive food and required cracking by the teeth. The work we now do
+in flour-mills or the kitchen or with the knife and fork, was then done
+with the teeth. We even have our cook mash our potatoes and make
+puddings and pap of our food after it reaches the kitchen. Having
+already shirked most of the task of mastication by softening and cutting
+our food before it reaches our mouths, we shirk the rest of it by
+washing it down with water, or worse. An Italian dentist, who has had a
+wide range of observation, says that the knife and fork have committed
+"unpardonable crimes" by robbing the front teeth of their work of
+cutting. He sometimes prescribes for loose teeth the task of cutting a
+pound of bread daily. Whether any of it is swallowed or not is not
+important, but he insists that it must be cut by the teeth.
+
+[Sidenote: Concentrated Food Artificial]
+
+The deplorable lack of residue in modern food is one of the consequences
+of civilized life, for the bulky foods have been crowded out by
+concentrated foods, and, in many cases, the concentrated foods have been
+formed by getting rid of residue. Instead of chewing the sugar-cane, we
+use sugar, a concentrated extract which leaves no residue. We crush the
+juices from our fruits and throw away the pulp. We take the bran out of
+our grain and with it the vitamins essential to health. The bulky
+foods--fruits and fibrous vegetables--are often dropped from our menus.
+
+[Sidenote: Hurry Artificial]
+
+The hurry habit, another unfortunate by-product of civilized life, is
+one of the chief promoters of indigestion. In civilization we live by
+the clock. We schedule our trains and crowd our meal-time to catch them.
+We make engagements in neglect of the requirements of digestion. We
+have, in consequence, as one of the institutions of civilization, the
+"quick-lunch counter." At first we bolted a meal purposely and
+consciously. Later we formed the habit of food-bolting, and it now seems
+quite natural.
+
+[Sidenote: Use of Flesh Food]
+
+[Sidenote: Misled Appetites]
+
+To the door of the hurry habit may also be laid the excessive use of
+flesh foods. Carnivorous animals bolt their food. Frugivorous animals,
+to which class the human race properly belongs, eat slowly. But when,
+through the perversions of civilized life, frugivorous man is forced to
+eat as fast as the carnivores, he instinctively adopts a similar diet.
+As someone has expressed it "when we eat as fast as a dog, we naturally
+crave the food of a dog." Our apelike progenitors had few, if any, flesh
+foods and only those which they could catch with the hand and eat raw.
+Our eliminating organs, the liver and the kidneys, have been framed to
+meet the demands of man's natural diet, but not adapted to handle the
+diet of civilized men in the excessive use of flesh foods and the use of
+alcohol. These organs are, fortunately or unfortunately, provided with a
+large factor of safety and can stand a great deal of abuse, but the
+cumulative effect of this abuse, especially when combined with an
+unhygienic life in general, sooner or later leads to disaster. Our
+tastes have also been perverted. The appetite is very likely to be
+innocently misled by the delicacies which civilization has invented, as
+well as by the tricks of cooking, seasoning, and preparing. For this
+reason, we can not trust, as thoroughly as we would like, the ordinary
+leadings of taste. The solution of this problem of nutrition, like the
+solution of the housing problem, must be sought by retaining the
+advantageous food customs which we now find about us and substituting
+scientific customs for the disadvantageous ones.
+
+[Sidenote: Other Evils of Civilization]
+
+It would be impossible to enumerate all the inventions of civilization
+which have brought us difficult problems of individual hygiene. We shall
+name only a few more. The invention of chairs, though adding to human
+convenience, has tended to produce wrong posture, from which spinal,
+nervous and digestive disturbances follow. The invention of the alphabet
+and of printing has made possible the accumulation of knowledge, but has
+promoted eye-strain with a great train of attendant evils. The device of
+division of labor has created much wealth, but destroyed the normal
+balance of mental and physical work, recreation and rest. From this
+follow occupational diseases of overstrain, bad posture, industrial
+poisons, and a craving for narcotics. A combination of conditions has
+lessened the opportunities for prompt discharge of the body waste, and
+so led to dulling of the reflex which promotes defecation. We are only
+just beginning to realize how serious are the consequences.
+
+[Sidenote: "Remedies" that are Worse than the Evils]
+
+We have described many of the unhygienic practises common to-day as
+direct results of upsetting Nature's equilibrium. Others are indirect
+results. These latter practises may be described as attempts to remedy
+the evils of the former, the "remedies," however, being often worse than
+the diseases. Much of our drugging, some of our wrong food habits and
+not a little of our immorality are simply crude and unscientific
+attempts to compensate for disturbances or deviations from a normal
+life. We wake ourselves up, as it were, with caffein, move our bowels
+with a cathartic, induce an appetite with a cocktail, seek rest from the
+day's fatigue and worries in nicotin, and put ourselves to sleep with an
+opiate. In these practises we are evidently trying in wrong ways to
+compensate respectively for insufficient sleep, insufficient
+peristalsis, indigestion, overfatigue, and insomnia--evils due, as
+previously explained, to upsetting Nature's balance, between work,
+play, rest and sleep.
+
+So also our overeating is largely an unscientific effort to compensate
+for overconcentration of diet,--that is, an effort to get bulk. Again,
+too much protein is in large measure due to the need of compensating for
+rapid eating, for as has been remarked, protein is the one kind of food
+which can be eaten fast with impunity.
+
+Again, a large part of our moral derelictions is due to an unbalanced
+life from which amusements are largely omitted. The "bad" boy in the
+city streets is usually following his instinct for amusement, of which
+the lack of playgrounds has deprived him. Dissipations of many kinds are
+explained in a similar way. It is largely because workmen are so often
+drudges and lack normal recreations that they seek amusement in the
+concentrated form they find in saloons, gambling places, dives and dance
+halls.
+
+Finally those economic and social conditions of civilization which have
+resulted in deferring marriage beyond the best physiological age, lie
+behind prostitution and its terrible train of consequences including the
+venereal diseases.
+
+The worst of it is that these wrong remedies, instead of helping,
+aggravate the disease. They become part of a vicious circle, which
+continues in an endless round.
+
+[Sidenote: Shortened Human Life]
+
+The combined effects of all the unhygienic modes of living are
+undoubtedly greatly to shorten human life. Most other mammals live about
+five times the growing period. In man, this would mean that the normal
+life-span should be about a century and a quarter, an age which is now
+reached only in one case out of millions.
+
+[Sidenote: No Return to Nature]
+
+Yet it would be foolish, even if it were possible, to attempt a complete
+"return to Nature" by abolishing all the ways and conventions of
+civilization. This would be throwing away our social inheritance and
+returning to barbarism. We must go forward, not backward. Just as the
+cure for the evils of Democracy is said to be more Democracy; so the
+cure for the evils of civilization must be more civilization. The
+equilibrium of Nature having been upset by civilization, science, one of
+the great products of civilization, must now work out the remedies. Just
+as the waste of the soil which civilization has brought is to be
+compensated by that great product of civilization, scientific
+agriculture, so the waste of vital resources is to be compensated by
+scientific hygiene. The saving of civilization depends on following not
+those who repudiate it, like Thoreau, but those who make use of it, like
+Pasteur. What the world needs is not to abolish houses, but to ventilate
+them; not to go naked, but to devise better clothes, which have all the
+advantages and none of the disadvantages of those we now wear; not to
+return to the diet of the anthropoid apes, but to remodel that which we
+have; not to give up chairs, but to improve the form of chairs; not to
+abandon reading, but to employ corrective eyeglasses and clear printing;
+not to abrogate division of labor, but to shorten the hours of labor and
+provide wholesome recreations and special compensating advantages when
+needed. When, in future centuries, these come to be reckoned among the
+great triumphs of civilization, we may expect human life to be longer
+and perhaps stronger than in any primitive state of Nature, just as
+where modern scientific forestry has been applied we find longer lived
+and better trees than ever grew in Nature's jungles.
+
+
+Section VI--The Fields of Hygiene
+
+[Sidenote: Public Versus Individual Hygiene]
+
+The object of this book is primarily to instruct the individual as to
+what he can do to maintain his own individual health. But individual
+hygiene is only one particular branch of hygiene, and it is well for the
+individual, partly out of public spirit, partly in self-defense, to have
+some idea of the other important branches, namely, public hygiene, the
+hygiene practised by the health officer, semipublic hygiene, the hygiene
+of schools, institutions, and industrial establishments, and race
+hygiene or eugenics, the most important of all.
+
+All these branches are so closely related that it is impossible to mark
+any exact dividing-line. But, in a general way, there is a broad
+distinction between eugenics, which is the hygiene of future
+generations, and the other two, which relate to the present generation,
+as also between these two themselves. Thus public hygiene is that which
+is practised by the government for its citizens, while individual
+hygiene is that which is practised by the citizens for themselves.
+Public hygiene consists chiefly in efforts by the government to
+maintain a wholesome environment in which to live, including good
+outdoor air--without smoke or foul odors--clean streets, pure water,
+good sewers, quarantine, and legal regulations concerning houses,
+schools, prisons, hospitals, and other public institutions, foods sold
+in markets, and conditions of employment. It is chiefly useful in
+preventing _acute_ or infectious diseases, such as typhoid fever,
+scarlet fever, measles, whooping-cough, small-pox, yellow fever, and
+diphtheria, and in preventing accidents and occupational diseases.
+Individual hygiene is chiefly useful in preventing the _chronic_ or
+degenerative diseases, that is, diseases of nutrition and of
+circulation, such as heart and kidney affections, nervous prostration,
+insanity.
+
+Public hygiene has made much progress during recent years. In
+consequence, the number of deaths from the acute or infectious diseases
+has been greatly diminished. Health officers are beginning to
+demonstrate the truth of Pasteur's words, "It is within the power of man
+to rid himself of every parasitic disease."
+
+It is this work which has reduced the general death-rate in civilized
+countries and sometimes cut it in two, as at Panama. The United States
+Public Health Service, on invitation of the Peruvian Government,
+recently cut the death-rate in two in one of Peru's disease-ridden
+cities.
+
+Individual hygiene, on the other hand, has been greatly neglected,
+especially in the United States, and, doubtless largely as a
+consequence, the death-rates from the chronic or degenerative diseases
+are increasing rapidly. A further consequence is that, in the United
+States, while the death-rate in the early years of life (when infectious
+diseases do most of the killing) has been decreasing, the death-rate in
+later life (when the chronic diseases do most of the killing) is
+increasing. In Sweden, on the other hand, where individual hygiene is
+more generally applied, the death-rate is declining at all times of
+life. (See "Signs of Increase of the Degenerative Diseases,"
+SUPPLEMENTARY NOTES.)
+
+Both public and individual hygiene are being invoked in the fight
+against tuberculosis, a disease at once infectious and chronic, due to
+germs and to wrong methods of living.
+
+[Sidenote: Cooperation Necessary]
+
+No matter how thoroughly an individual attempts to care for his own
+health, he will find it almost impossible to avoid infections, at
+times, without the organized help of the community in which he lives. A
+man may do his best to keep his windows open, to breathe deeply, to eat
+hygienically, to hold his activities within the limits of overfatigue,
+to screen his house against flies and leave no tin cans about his
+kitchen door to breed mosquitoes; but if the city in which he lives has
+no good air for him to breathe, if his city's water supply is
+contaminated, if neighboring malarial swamps are not drained or covered
+with oil, if flies alight on the food before it comes to his own house,
+if the food contains disease germs or dangerous preservatives, or if his
+next-door neighbor visits him and leaves infection behind him, mere
+personal defenses will hardly be adequate.
+
+Even in so private a matter as moving the bowels, sometimes the fault
+lies partly with circumstances beyond the control of the individual.
+Unfortunately in most of our cities and small towns "Comfort Stations"
+are rare or unknown, and when they are available they are often in such
+an insanitary condition as to be a source of danger through the spread
+of communicable disease. Constipation, as we have seen, is a far more
+serious matter than it is sometimes thought to be.
+
+It is therefore incumbent on the individual to contribute his share to
+the hygienic work of society as a whole, in particular to take an active
+interest in health legislation and administration. A man can not live to
+the best advantage in a life isolated from all social obligations, any
+more than could Robinson Crusoe, who was unable to launch his canoe in
+the ocean, after he had been at great pains to construct it, because he
+had no one to help him. Each man should take part in the great social
+hygienic struggle, if he is to reap the highest rewards in his own
+personal hygienic struggle. And he can do a great deal if he will be
+patient and persistent. If, for instance, he would always insist on
+suitable air conditions in public buildings, electric cars, theaters,
+and churches, and encourage others to do so, it would not take long to
+make air reform general.
+
+[Sidenote: The Consumer's Duty]
+
+In fact, it is the common public, constituting the consumer, who has it
+in his power to bring about most of the necessary reforms in public
+hygiene. When the consumer really values hygienic environment, the
+producer will supply it. The great improvement in recent years in
+drinking water was brought about through the appreciation, by the
+consumer, of the danger from impure water. His complaints produced the
+change. Hotels found it profitable to provide and advertise pure water.
+So also the education of the public as to the dangers of a common public
+drinking cup led to the invention of bubbling fountains and cheap
+individual cups and to the introduction of these conveniences in railway
+stations and other public places.
+
+We need to concern ourselves particularly with the character of our
+public water supply, air supply and food supply, the number of bacteria
+in milk, the fitness for human consumption of the meat, fowl, fish, and
+shell-fish sold in the public markets, and the use of adulterants and
+preservatives in canned and bottled goods.
+
+[Sidenote: Quacks and Quackery]
+
+Quacks and quackery should be vigorously fought by laymen as well as
+physicians. Quacks live by lying and misleading advertisements. Every
+one should cooperate to encourage the movement by which newspapers and
+magazines are giving up quack and immoral advertisements and the
+advertisements of alcoholic beverages. Especially should we refuse to
+patronize the quack advertiser. When no one is deceived by him, he will
+cease to advertise. A more immediate method is to change from the
+newspaper containing such advertising to one which does not. We should
+also appeal to the editors to reform their advertising, as many of them
+are now doing.
+
+[Sidenote: Vaccination]
+
+Vaccination is now a known preventive against smallpox, typhoid fever,
+and other germ maladies. Its use should be advocated and the ignorant
+prejudice against it should be overcome.
+
+[Sidenote: Social Evil]
+
+Last but not least, the individual should cooperate in the great
+movement against the social evil.
+
+As soon as an individual becomes interested in caring for his own health
+and for the health of his family, his interest will not cease at
+individual hygiene; he will wish to improve the efficiency of the public
+health service by increased appropriations, improved equipment and
+personnel; and to cooperate with the health officer.
+
+[Sidenote: Eugenics]
+
+Race hygiene or eugenics, which has been mentioned as the third and most
+important branch of hygiene, aims to conserve the health of _future_
+generations, through the action of those now living. Hygiene (individual
+and public) teaches us how to create for ourselves healthful conditions
+of living, but on every side we see evidences of the fact that we cannot
+entirely control conditions of health through hygiene only. Not all
+maladies by any means can be attributed to unnatural or unhygienic
+conditions of living. It is true that if followed out faithfully, the
+rules of hygiene will enable a man to live out his maximum natural
+life-span, with the maximum of well-being, and to run no risk of
+allowing any inherent weakness to be brought out. But some persons, even
+if they followed what is very nearly the normal code for the human
+being, would scarcely be able to avoid dire physical and mental fates.
+In short, we find that besides the hygienic factor in life which we may
+call environment, there is something else on which the health of the
+individual depends. This something else is heredity, or "the nature of
+the breed." Back of all the individual can do by hygiene lies his
+inheritance. To change this the individual can do nothing, but the
+parents of the individual can affect his inheritance, and we as parents
+can affect the inheritance of our offspring.
+
+[Sidenote: Trustees of the Racial Germ-plasm]
+
+First, we can carry through life uninjured the essential germ plasm
+which has been entrusted to our care. We should never forget that this
+germ plasm, which we receive and transmit, really belongs, not to us,
+but to the race; and that we have no right, through alcoholic or other
+unhygienic practises, to damage it; but that, on the contrary, we are
+under the most solemn obligation to keep it up to the highest level
+within our power. We are the trustees of the racial germ plasm that we
+carry.
+
+[Sidenote: Wise Combinations of Germinal Traits]
+
+Second, we can affect the life of our offspring by our choice in
+marriage. The basis of the development of desirable or undesirable
+tendencies or traits lies, of course, in the mating from which the
+individual springs. On the kind of combinations of germinal traits that
+are made by marriage depends whether or not undesirable traits shall
+reappear in the offspring. For instance, a man may inherit a defect from
+his father because his father married a certain type of woman. Had the
+father selected a different type, the children might not have inherited
+the father's defect. The importance of choice in marriage results from
+certain laws of inheritance, which make it clear that by proper
+combinations of individuals certain bad traits may be entirely "bred
+out."
+
+[Sidenote: Choice in Marriage]
+
+As soon as men and women acquire the knowledge that their choices in
+marriage largely determine whether or not their physical and mental
+faults and virtues will reappear in children, they feel a sacred
+responsibility in that act of choosing. A little conscious knowledge of
+what kind of combinations of traits bring about their reappearance in
+offspring can not help but modify a person's taste, and thus
+automatically direct the choice of a mate, which choice will still be,
+and rightfully, an instinctive one. Upon the wisdom with which choices
+in marriage are now made depends in large degree the health and
+efficiency of all the individuals who will constitute society in the
+coming generations. As the science of eugenics gathers a greater wealth
+of evidence and subjects it to vigorous analysis, its ability to guide
+the race to higher levels will become more positive and far-reaching.
+This can be done without surrendering the general principle of
+individual freedom. It will not reduce but increase the number of
+natural love-marriages. The errors of crude and superficial or
+overenthusiastic eugenists should not obscure the enormous possibilities
+of the science for the human race. Eugenic knowledge is, therefore, not
+only a personal advantage but a social necessity.
+
+[Sidenote: Social Progress]
+
+For society as a whole, a thoroughgoing eugenic program must include:
+
+(1) The prevention of reproduction by the markedly unfit, such as the
+feeble-minded, by sterilization of the most unfit and by segregating the
+remainder in public institutions.
+
+(2) The enactment of wise marriage laws.
+
+(3) The development of an enlightened sentiment against improper
+marriages and the putting at the disposal of individuals contemplating
+marriage the data accumulated and principles worked out by eugenic
+students.
+
+The Eugenics Record Office of Cold Spring Harbor, Long Island, N. Y., is
+now engaged in collecting such material.
+
+For us of the present generation, hygiene is of immediate concern; but
+if we are to build for future generations, hygiene must give way to, or
+grow into, eugenics. The accomplishment of a true eugenic program will
+be the crowning work of the health movement and the grandest service of
+science to the human race. (For further comments on this subject see
+"Eugenics" in SUPPLEMENTARY NOTES.)
+
+
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+
+
+
+SECTION I
+
+NOTES ON FOOD
+
+
+[Sidenote: Balancing the Diet]
+
+It will help to balance the ration and to avoid an excess of protein and
+also to avoid a deficiency of either fat or carbohydrate, if we take a
+bird's-eye view of the various common foods in respect to the protein,
+fat and carbohydrate they contain. For this purpose the following table
+has been constructed.
+
+[Sidenote: Common Foods Classified]
+
+  COMMON FOODS CLASSIFIED
+  ---------------+-----------------+-------------+--------------
+                 |     Poor in     |   Rich in   | Very rich in
+                 |       Fat.      |     Fat.    |     Fat.
+  ---------------+-----------------+-------------+--------------
+   Very high in  | White of Eggs   |             |
+    Protein      | Cod Fish        |             |
+                 | Lean Beef       |             |
+                 | Chicken         |             |
+                 | Veal            |             |
+  ---------------+-----------------+-------------+--------------
+   High in       | Shell-fish      | Most Fish   |
+    Protein      | Skim Milk       | Most Meats  |
+                 | Lentils         | Most Fowl   |
+                 | Peas            | Whole Egg   |
+                 | Beans           | Cheese      |
+  ---------------+-----------------+-------------+--------------
+   Moderate or   | Most Vegetables | Peanuts     | Fat Meats
+    Deficient in | Bread           | Milk        | Yolk of Eggs
+    Protein      | Potatoes        | Cream Soups | Most Nuts
+                 | Fruits          | Most Pies   | Cream
+                 | Sugar           | Doughnuts   | Butter
+  ---------------+-----------------+-------------+--------------
+
+The foods given in the uppermost compartment are those "very high" in
+protein (above 40 per cent. of their total calories, or food value,
+being protein). Those in the two compartments next below are merely
+"high" in protein (20 to 40 per cent.), while the lowest three
+compartments contain those "moderate or deficient" in protein (zero to
+20 per cent.).
+
+The compartment farthest to the right contains a list of those foods
+"very rich in fat." The two compartments next to the left contain those
+"rich in fat," and the three compartments to the extreme left contain
+those "poor in fat."
+
+With reference to carbohydrates (starch or sugar), we can say that the
+foods in the lower left compartment are very rich in carbohydrate. Those
+in the two neighboring compartments (the one beginning "shell-fish" and
+the one beginning "peanuts") are moderate, and those in the remaining
+compartments are those poorest in carbohydrate.
+
+Thus, practically, the nearer the name of any food is to the upper
+corner of this triangular table, the more protein that food contains;
+the nearer it is to the right hand corner, the more fat; and the nearer
+to the remaining corner (lower left), the more carbohydrate (starch and
+sugar).
+
+[Sidenote: Ideal Food Proportions]
+
+An ideal proportion of the three food elements is to be had only in the
+middle compartment of the lowest row. But it is by no means necessary or
+advisable to confine one's diet to the few foods which happen to fall in
+that compartment, provided foods chosen from other compartments
+_balance_ each other. Thus, fruit and nuts balance each other, the one
+being at the left and the other at the right of the ideal compartment.
+In the same way, potatoes and cream balance each other, as do bread and
+butter. Instinctively these combinations have been chosen, especially
+bread and butter. This combination is, however, slightly too low in
+protein, and a better balance is obtained by adding a little from the
+compartment vertically above the ideal. In this way we obtain the
+familiar meat-, egg-, or cheese-sandwich, constituting of itself a
+fairly well-balanced meal.
+
+In short, in order to maintain a diet correct as to protein, it is only
+necessary to make our main choices from the lowest row and, in case the
+foods so chosen are near the bottom, to supplement these by a moderate
+use from the row above and a still more sparing use of those in the top
+compartment.
+
+The following more detailed and specific table of food values will prove
+helpful to those who desire intelligently to balance their diet or to
+provide balanced menus for their families. A very little attention to
+this subject will enable one to acquire sufficient knowledge of dietetic
+needs to successfully govern the diet in a general way without weighing
+or measuring the food. In the following table the number of calories
+available in ordinary food portions is stated. Such a table should not,
+of course, be memorized, but an occasional reference to it will enable
+one soon to acquire a working knowledge of the food values of the main
+articles in the dietary.
+
+  TABLE OF FOOD VALUES
+
+  THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING
+  100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE
+  FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]
+  -----------------------------+----------------+-----+-----+------------------
+                               | "Portion"      |Wgt. of 100|   Percent of
+         Name of Food          | Containing     | Calories  |
+                               | 100 Calories   +-----+-----+-----+----+-------
+                               | Roughly        |     |     |Pro- |Fat |Carbo-
+                               | Described      |Gram |Ounce|tein |    |hydrate
+  -----------------------------------------------------------------------------
+                                VEGETABLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Artichokes, as purchased,   |                |     |     |     |    |
+    average, canned            |                |430  |15.  | 14  | 0  |  86
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, canned            |                |540  |19.  | 33  | 5  |  62
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, cooked            |                |206  | 7.19| 18  |63  |  19
+  *Beans, baked, canned        |Small side dish | 75  | 2.66| 21  |18  |  61
+  *Beans, Lima, canned         |Large side dish |126  | 4.44| 21  | 4  |  75
+  *Beans, string, cooked       |Five servings   |480  |16.66| 15  |48  |  37
+  *Beets, edible portion,      |                |     |     |     |    |
+    cooked                     |Three servings  |245  | 8.7 |  2  |23  |  75
+  *Cabbage, edible portion     |                |310  |17.  | 20  | 8  |  72
+  *Carrots, edible portion,    |                |     |     |     |    |
+    average, fresh             |                |215  | 7.6 | 10  | 8  |  82
+   Carrots, cooked             |Two servings    |164  | 5.81| 10  |34  |  56
+  *Cauliflower, as purchased,  |                |     |     |     |    |
+    average                    |                |312  |11.  | 23  |15  |  62
+  *Celery, edible portion,     |                |     |     |     |    |
+    average                    |                |540  |19.  | 24  | 5  |  71
+   Corn, sweet, cooked         |One side dish   | 99  | 3.5 | 13  |10  |  77
+  *Cucumbers, edible portion,  |                |     |     |     |    |
+    average                    |                |565  |20.  | 18  |10  |  72
+  *Egg plant, edible portion,  |                |     |     |     |    |
+    average                    |                |350  |12.  | 17  |10  |  73
+   Lentils, cooked             |                | 89  | 3.15| 27  | 1  |  72
+  *Lettuce, edible portion,    |                |     |     |     |    |
+    average                    |                |505  |18.  | 25  |14  |  61
+  *Mushrooms, as purchased,    |                |     |     |     |    |
+    average                    |                |215  | 7.6 | 31  | 8  |  61
+  *Onions, fresh, edible       |                |     |     |     |    |
+    portion, average           |                |200  | 7.1 | 13  | 5  |  82
+  *Onions, cooked              |Two large       |     |     |     |    |
+                               | servings       | 240 | 8.4 | 12  |40  |  48
+  *Parsnips, edible portion,   |One and a half  |     |     |     |    |
+    average                    | servings       | 152 | 5.3 | 10  | 7  |  83
+   Parsnips, cooked            |                | 163 | 5.74| 10  |34  |  56
+  *Peas, green, canned         |Two servings    | 178 | 6.3 | 25  | 3  |  72
+  *Peas, green, cooked         |One serving     |  85 | 3.  | 23  |27  |  50
+   Potatoes, baked             |One good sized  |  86 | 3.05| 11  | 1  |  88
+  *Potatoes, boiled            |One large sized | 102 | 3.62| 11  | 1  |  88
+  *Potatoes, mashed (creamed)  |One serving     |  89 | 3.14| 10  |25  |  65
+  *Potatoes, steamed           |One serving     | 101 | 3.57| 11  | 1  |  88
+  *Potatoes, chips             |One-half serving|  17 |  .6 |  4  |63  |  33
+  *Potatoes, sweet, cooked     |Half of average |     |     |     |    |
+                               | potato         |  49 | 1.7 |  6  | 9  |  85
+  *Pumpkins, edible portion,   |                |     |     |     |    |
+    average                    |                | 380 |13.  | 15  | 4  |  81
+   Radishes, as purchased      |                | 480 |17.  | 18  | 3  |  79
+   Rhubarb, edible portion,    |                |     |     |     |    |
+    average                    |                | 430 |15.  | 10  |27  |  63
+  *Spinach, cooked, as         |Two ordinary    |     |     |     |    |
+    purchased                  | servings       | 174 | 6.1 | 15  |66  |  19
+  *Squash, edible portion,     |                |     |     |     |    |
+    average                    |                | 210 | 7.4 | 12  |10  |  78
+  *Succotash, canned, as       |Ordinary serving|     |     |     |    |
+    purchased, average         |                | 100 | 3.5 | 15  | 9  |  76
+  *Tomatoes, fresh, as         |Four average    |     |     |     |    |
+    purchased, average         | tomatoes       | 430 |15.  | 15  |16  |  69
+  *Tomatoes, canned            |                | 431 |15.2 | 21  | 7  |  72
+  *Turnips, edible portion,    |Two large       |     |     |     |    |
+    average                    | servings       | 246 | 8.7 | 13  | 4  |  83
+   Vegetable oysters           |                | 273 | 9.62| 10  |51  |  39
+  -----------------------------------------------------------------------------
+                                FRUITS (FRESH OR COOKED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased        |Two apples      |206  | 7.3 |  3  | 7  |  90
+   Apples, baked               |                | 94  | 3.3 |  2  | 5  |  93
+   Apples, sauce               |Ordinary serving|111  | 3.9 |  2  | 5  |  93
+  *Apricots, edible portion,   |                |     |     |     |    |
+    average                    |                |168  | 5.92|  8  | 0  |  92
+   Apricots, cooked            |Large serving   |131  | 4.61|  6  | 0  |  94
+  *Bananas, yellow, edible     |                |     |     |     |    |
+    portion, average           |One large       |100  | 3.5 |  5  | 5  |  90
+  *Blackberries, as purchased, |                |     |     |     |    |
+    average                    |                |170  | 5.9 |  9  |16  |  75
+   Blueberries                 |                |128  | 4.6 |  3  | 8  |  89
+  *Blueberries, canned, as     |                |     |     |     |    |
+    purchased                  |                |165  | 5.8 |  4  | 9  |  87
+   Cantaloupe                  |Half ordinary   |     |     |     |    |
+                               |serving         |243  | 8.6 |  6  | 0  |  94
+  *Cherries, edible portion,   |                |     |     |     |    |
+    average                    |                |124  | 4.4 |  5  |10  |  85
+  *Cranberries, as purchased,  |                |     |     |     |    |
+    average                    |                |210  | 7.5 |  3  |12  |  85
+  *Grapes, as purchased,       |                |     |     |     |    |
+    average                    |                |136  | 4.8 |  5  |15  |  80
+   Grape fruit                 |                |215  | 7.57|  7  | 4  |  89
+   Grape juice                 |Small glass     |120  | 4.2 |  0  | 0  | 100
+   Gooseberries                |                |261  | 9.2 |  5  | 0  |  95
+  *Lemons                      |                |215  | 7.57|  9  |14  |  77
+   Lemon juice                 |                |246  | 8.77|  0  | 0  | 100
+   Nectarines                  |                |147  | 5.18|  4  | 0  |  96
+   Olives, ripe                |About seven     |     |     |     |    |
+                               | olives         |37   | 1.31|  2  |91  |   7
+  *Oranges, as purchased,      |                |     |     |     |    |
+    average                    |One very large  |270  | 9.4 |  6  | 3  |  91
+   Oranges, juice              |Large glass     |188  | 6.62|  0  | 0  | 100
+  *Peaches, as purchased,      |                |     |     |     |    |
+    average                    |Three ordinary  |290  |10.  |  7  | 2  |  91
+   Peaches, sauce              |Ordinary serving|136  | 4.78|  4  | 2  |  94
+   Peaches, juice              |Ordinary glass  |136  | 4.80|  0  | 0  | 100
+  *Pears                       |One large pear  |173  | 5.40|  4  | 7  |  89
+   Pears, sauce                |                |113  | 3.98|  3  | 4  |  93
+  *Pineapples, edible portion, |                |     |     |     |    |
+    average                    |                |226  | 8.  |  4  | 6  |  90
+   Raspberries, black          |                |146  | 5.18| 10  |14  |  76
+   Raspberries, red            |                |178  | 6.29|  8  | 0  |  92
+  *Strawberries, as purchased, |                |     |     |     |    |
+    average                    |Two servings    |260  | 9.1 | 10  |15  |  75
+  *Watermelon, as purchased,   |                |     |     |     |    |
+    average                    |                |760  |27.  |  6  | 6  |  88
+  -----------------------------------------------------------------------------
+                                COOKED MEATS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  +Beef, round, boiled (fat),  |                |     |     |     |    |
+    1099++                     |Small serving   | 36  | 1.3 | 40  |60  |  00
+  +Beef, round, boiled (lean), |                |     |     |     |    |
+    1206++                     |Large serving   | 62  | 2.2 | 90  |10  |  00
+  +Beef, round, boiled (med.), |                |     |     |     |    |
+    1188++                     |Small serving   | 44  | 1.6 | 60  |40  |  00
+  +Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1538++            |Half serving    | 18.5|  .65| 12  |88  |  00
+  +Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1616++            |Small serving   | 32  | 1.2 | 25  |75  |  00
+  +Beef, 5th right rib,        |Very small      |     |     |     |    |
+    roasted, 1615++            | serving        | 25  |  .88| 18  |82  |  00
+  +Beef, ribs, boiled, 1169++  |Small serving   | 30  | 1.1 | 27  |73  |  00
+  +Beef, ribs, boiled, 1170++  |Very small      |     |     |     |    |
+                               | serving        | 25  |  .87| 21  |79  |  00
+  *Calves foot jelly, as       |                |     |     |     |    |
+    purchased                  |                |112  | 4.  | 19  |00  |  81
+  *Chicken, as purchased,      |                |     |     |     |    |
+    canned                     |One thin slice  | 27  |  .96| 23  |77  |  00
+  *Lamb chops, boiled, edible  |                |     |     |     |    |
+    portion, average           |One small chop  | 27  |  .96| 24  |76  |  00
+  *Lamb, leg, roast            |Ordinary serving| 50  | 1.8 | 40  |60  |  00
+  +Mutton, leg, boiled, 1184++ |Large serving   | 34  | 1.2 | 35  |65  |  00
+  +Pork, ham, boiled (fat),    |                |     |     |     |    |
+    1174++                     |Small serving   | 20.5|  .73| 14  |86  |  00
+  +Pork, ham, boiled, 1192++   |Ordinary serving| 32.5| 1.1 | 28  |72  |  00
+  +Pork, ham, roasted (fat),   |                |     |     |     |    |
+    1484++                     |Small serving   | 27  |  .96| 19  |81  |  00
+  +Pork, ham, roasted (lean),  |                |     |     |     |    |
+    1511++                     |Small serving   | 34  | 1.2 | 33  |67  |  00
+  *Turkey, as purchased,       |                |     |     |     |    |
+    canned                     |Small serving   | 28  |  .99| 23  |77  |  00
+  +Veal, leg, boiled, 1182++   |Large serving   | 67.5| 2.4 | 73  |27  |  00
+  -----------------------------------------------------------------------------
+                                CAKES, PASTRY, PUDDING AND DESSERTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Cake, chocolate layer, as   |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 28  |  .98|  7  |22  |  71
+  *Cake, gingerbread, as       |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 27  |  .96|  6  |23  |  71
+  *Cake, sponge, as purchased  |Small piece     | 25  |  .89|  7  |25  |  68
+   Custard, caramel            |                | 71  | 2.51| 19  |10  |  71
+   Custard, milk               |Ordinary cup    |122  | 4.29| 26  |56  |  18
+   Custard, tapioca            |Two-thirds      |     |     |     |    |
+                               | ordinary       | 69.5| 2.45|  9  |12  |  79
+  *Doughnuts, as purchased     |Half a doughnut | 23  |  .8 |  6  |45  |  49
+  *Lady fingers, as purchased  |                | 27  |  .95| 10  |12  |  78
+  *Macaroons, as purchased     |                | 23  |  .82|  6  |33  |  61
+   Pie, apple, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.3 |  5  |32  |  63
+  *Pie, cream, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 30  | 1.1 |  5  |32  |  63
+  *Pie, custard, as purchased  |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 |  9  |32  |  59
+  *Pie, lemon, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.35|  6  |36  |  58
+  *Pie, mince, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 35  | 1.2 |  8  |38  |  54
+  *Pie, squash, as purchased   |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 | 10  |42  |  48
+   Pudding, apple sago         |                | 81  | 3.02|  6  | 3  |  91
+   Pudding, brown betty        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  |  7  |12  |  81
+   Pudding, cream rice         |Very small      |     |     |     |    |
+                               | serving        | 75  | 2.65|  8  |13  |  79
+   Pudding, Indian meal        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  | 12  |25  |  63
+   Pudding, apple tapioca      |Small serving   | 79  | 2.8 |  1  | 1  |  98
+   Tapioca, cooked             |Ordinary serving|108  | 3.85|  1  | 1  |  98
+  -----------------------------------------------------------------------------
+                                FRUITS (DRIED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased,       |                |     |     |     |    |
+    average                    |                | 34  | 1.2 |  3  | 7  |  90
+   Apricots, as purchased,     |                |     |     |     |    |
+    average                    |                | 35  | 1.24|  7  | 3  |  90
+  *Dates, edible portion,      |                |     |     |     |    |
+    average                    |Three large     | 28  |  .99|  2  | 7  |  91
+  *Dates, as purchased         |                | 31  | 1.1 |  2  | 7  |  91
+  *Figs, edible portion,       |                |     |     |     |    |
+    average                    |One large       | 31  | 1.1 |  5  | 0  |  95
+  *Prunes, edible portion,     |                |     |     |     |    |
+    average                    |Three large     | 32  | 1.14|  3  | 0  |  97
+  *Prunes, as purchased        |                | 38  | 1.35|  3  | 0  |  97
+  *Raisins, edible portion,    |                |     |     |     |    |
+    average                    |                | 28  | 1.  |  3  | 9  |  88
+  *Raisins, as purchased       |                | 31  | 1.1 |  3  | 9  |  88
+  -----------------------------------------------------------------------------
+                                CEREALS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Bread, brown, as purchased, |Ordinary thick  |     |     |     |    |
+    average                    | slice          | 43  | 1.5 |  9  | 7  |  84
+  *Bread, corn (johnnycake)    |                |     |     |     |    |
+    as purchased, average      |Small square    | 38  | 1.3 | 12  |10  |  72
+  *Bread, white, home made, as |Ordinary thick  |     |     |     |    |
+    purchased                  | slice          | 38  | 1.3 | 13  | 6  |  81
+   Corn flakes, toasted        |Ordinary cereal |     |     |     |    |
+                               | dishful        | 27  |  .97| 11  | 1  |  88
+  *Corn meal, granular,        |                |     |     |     |    |
+    average                    |                | 27  |  .96| 10  | 5  |  85
+  *Corn meal, unbolted,        |                |     |     |     |    |
+    edible portion, average    |                | 26  |  .92|  9  |11  |  80
+  *Crackers, graham, as        |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .82|  9  |20  |  71
+  *Crackers, oatmeal, as       |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .81| 11  |24  |  65
+  *Hominy, cooked              |Large serving   |120  | 4.2 | 11  | 2  |  87
+  *Macaroni, average           |                | 27  |  .96| 16  | 2  |  83
+  *Macaroni, average, cooked   |Ordinary        |     |     |     |    |
+                               | serving        |110  | 3.85| 14  |15  |  71
+  *Oatmeal, average, boiled    |One and a half  |     |     |     |    |
+                               | serving        |159  | 5.6 | 18  | 7  |  75
+  *Popcorn, average            |                | 24  |  .86| 11  |11  |  78
+  *Rice, uncooked              |                | 28  |  .98|  9  | 1  |  90
+  *Rice, boiled, average       |Ordinary cereal |     |     |     |    |
+                               | dish           | 87  | 3.1 | 10  | 1  |  89
+  *Rice, flakes                |Ordinary cereal |     |     |     |    |
+                               | dish           | 27  |  .94|  8  | 1  |  91
+  *Rolls, Vienna, as           |                |     |     |     |    |
+    purchased, average         |One large roll  | 35  | 1.2 | 12  | 7  |  81
+  *Shredded wheat              |One biscuit     |  27 |  .94| 13  | 4.5|  82.5
+  *Spaghetti, average          |                |  28 |  .97| 12  | 1  |  87
+  *Wheat flour, entire wheat   |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, graham,        |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, patent roller  |                |     |     |     |    |
+    process, family and        |                |     |     |     |    |
+    straight grade spring      |                |     |     |     |    |
+    wheat, average             |                |  27 |  .97| 12  | 3  |  85
+  *Zwieback                    |Size of thick   |     |     |     |    |
+                               | slice bread    |  23 |  .81|  9  |21  |  70
+  -----------------------------------------------------------------------------
+                                DAIRY PRODUCTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Butter, as purchased        |Ordinary pat or |     |     |     |    |
+                               | ball           | 12.5|  .44|   .5|99.5|  00
+  *Buttermilk, as purchased    |One and a half  |     |     |     |    |
+                               | glass          |275  | 9.7 | 34  |12  |  54
+  *Cheese, American, pale, as  |One and a half  |     |     |     |    |
+    purchased                  | cubic in       | 22  |  .77| 25  |73  |   2
+  *Cheese, cottage, as         |                |     |     |     |    |
+    purchased                  |Four cubic in   | 89  | 3.12| 76  | 8  |  16
+  *Cheese, full cream, as      |One and a half  |     |     |     |    |
+   purchased                   | cubic in.      | 23  |  .82| 25  |73  |   2
+  *Cheese, Neufchatel, as      |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 29.5| 1.05| 22  |76  |   2
+  *Cheese, Swiss, as           |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 23  |  .8 | 25  |74  |   1
+  *Cheese, pineapple, as       |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 20  |  .72| 25  |73  |   2
+  *Cream                       |One quarter     |     |     |     |    |
+                               | ordinary glass | 49  | 1.7 |  5  |86  |   9
+   Kumyss                      |                |188  | 6.7 | 21  |37  |  42
+  *Milk, condensed, sweetened, |                |     |     |     |    |
+    as purch.                  |                | 30  | 1.06| 10  |23  |  67
+  *Milk, condensed,            |                |     |     |     |    |
+    unsweetened (evap. cream)  |                |     |     |     |    |
+    as purchased               |                | 59  | 2.05| 24  |50  |  26
+  *Milk, skimmed, as           |One and a half  |     |     |     |    |
+    purchased                  | glasses        |255  | 9.4 | 37  | 7  |  56
+  *Milk, whole, as purchased   |Small glass     |140  | 4.9 | 19  |52  |  29
+   Whey, as purchased          |Two glasses     |360  |13   | 15  |10  |  75
+  -----------------------------------------------------------------------------
+                                SWEETS AND PICKLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Catsup, tomato, as          |                |     |     |     |    |
+    purchased, average         |                |170  | 6.  | 10  | 3  |  87
+  *Honey, as purchased         |4 teaspoonfuls  | 30  | 1.05|  1  | 0  |  99
+  *Marmalade (orange peel)     |                | 28.3| 1.  |   .5| 2.5|  97
+  *Molasses, cane              |                | 35  | 1.2 |   .5| 0  |  99.5
+  *Olives, green, edible       |                |     |     |     |    |
+    portion                    |Seven olives    | 32  | 1.1 |  1  |84  |  15
+  *Olives, ripe, edible        |                |     |     |     |    |
+    portion                    |Seven olives    | 38  | 1.3 |  2  |91  |   7
+  *Pickles, mixed, as          |                |     |     |     |    |
+    purchased                  |                |415  |14.6 | 18  |15  |  67
+  *Sugar, granulated           |3 teaspoonfuls  |     |     |     |    |
+                               |or one and a    |     |     |     |    |
+                               |half lumps      | 24  |  .86|  0  | 0  | 100
+  *Sugar, maple                |4 teaspoonfuls  | 29  | 1.03|  0  | 0  | 100
+  *Sirup, maple                |4 teaspoonfuls  | 35  | 1.2 |  0  | 0  | 100
+  -----------------------------------------------------------------------------
+                                NUTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Almonds, edible portion,    |                |     |     |     |    |
+    average                    |About eight     | 15  |  .53| 13  |77  |  10
+  *Beechnuts                   |                | 14.8|  .52| 13  |79  |   8
+  *Brazil nuts, edible         |Three ordinary  |     |     |     |    |
+    portion                    | size           | 14  |  .49| 10  |86  |   4
+  *Butternuts                  |                | 14  |  .50| 16  |82  |   2
+  *Cocoanuts                   |                | 16  |  .57|  4  |77  |  19
+  *Chestnuts, fresh, edible    |                |     |     |     |    |
+    portion, average           |                | 40  | 1.4 | 10  |20  |  70
+  *Filberts, edible portion,   |                |     |     |     |    |
+    average                    |Ten nuts        | 14  |  .48|  9  |84  |   7
+  *Hickory nuts                |                | 13  |  .47|  9  |85  |   6
+  *Peanuts, edible portion,    |                |     |     |     |    |
+    average                    |Thirteen double | 18  |  .62| 20  |63  |  17
+  *Pecans, polished, edible    |                |     |     |     |    |
+    portion                    |About eight     | 13  |  .46|  6  |87  |   7
+  *Pine nuts (pignolias),      |                |     |     |     |    |
+    edible portion             |About eighty    | 16  |  .56| 22  |74  |   4
+  *Walnuts, California,        |                |     |     |     |    |
+    edible portion             |About six       | 14  | .48 | 10  |83  |   7
+  -----------------------------------------------------------------------------
+                                MISCELLANEOUS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Eggs, hen's, boiled         |One large egg   | 59  | 2.1 | 32  |68  |  00
+  *Eggs, hen's whites          |                |181  | 6.4 |100  | 0  |  00
+  *Eggs, hen's, yolks          |Two yolks       | 27  |  .94| 17  |83  |  00
+  *Omelet                      |                | 94  | 3.3 | 34  |60  |   6
+  *Soup, beef, as purchased,   |                |     |     |     |    |
+    average                    |                |380  |13.  | 69  |14  |  17
+  *Soup, bean, as purchased,   |                |     |     |     |    |
+    average                    |Very large plate|150  | 5.4 | 20  |20  |  60
+  *Soup, cream of celery, as   |                |     |     |     |    |
+    purch., average            |Two plates      |180  | 6.3 | 16  |47  |  37
+  *Consomme, as purchased      |                |830  |29.  | 85  |00  |  15
+  *Clam chowder, as purchased  |Two plates      |230  | 8.25| 17  |18  |  65
+  -----------------------------+----------------+-----+-----+-----+----+-------
+
+[A] Abstracted from A Graphic Method of Practical Dietetics, Irving
+Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316-1324.
+
+[*] Chemical Composition of American Food Materials. Atwater and Bryant.
+U. S. Department of Agriculture Bulletin, No. 28.
+
+[+] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.
+Department of Agriculture Bulletin, No. 141.)
+
+[++] Laboratory number of specimen, as per Experiments on Losses in
+Cooking Meat.
+
+[Sidenote: Cost of Ready to Serve Foods]
+
+The following table, adapted from one compiled by Gephart and Lusk
+("Analysis and Cost of Ready to Serve Foods"), shows in convenient form
+the relative energy values and cost of the more commonly used articles
+of food.
+
+A brief glance at this table will show how easily one might slowly
+starve on very expensive food, and yet how easily the energy food needed
+can be secured at a very low cost.
+
+It would, of course, be a great mistake to regulate the diet solely with
+regard to fuel value. Digestibility, as well as protein, mineral and
+vitamin requirements, must also be considered. Nevertheless, the main
+requirement is for fuel, and this, as the table shows, can be secured at
+a surprizingly low cost.
+
+  ===========================================================================
+                                             |  No. of       |  Cost of One
+   Name of Food.                             |  Calories in  |  Order "Quick
+                                             |  One Order.[B]|    Lunch"
+                                             |               |  Restaurant.
+  -------------------------------------------+---------------+---------------
+      Napoleon                               |     418.6     |     $0.05
+      Crullers                               |     416.6     |       .05
+      Cabinet pudding and vanilla sauce      |     416.6     |       .05
+      Cocoanut pie                           |     357       |       .05
+  CD--Roast beef sandwich with roll          |     357       |       .05
+      Bath buns                              |     357       |       .05
+      Bread custard pudding                  |     357       |       .05
+      Pineapple pie                          |     357       |       .05
+      Corn muffins                           |     357       |       .05
+      Apple pie                              |     357       |       .05
+      New England pudding with vanilla sauce |     312.5     |       .05
+      Chocolate spiced cakes.                |     312.5     |       .05
+      Walnut layer cake with marshmallow     |               |
+       icing                                 |     312.5     |       .05
+      Milk crackers                          |     312.5     |       .05
+      Bread pudding with vanilla sauce       |     312.5     |       .05
+      Pumpkin pie                            |     312.5     |       .05
+   D--Lamb croquettes and mashed potatoes    |     833.3     |       .15
+      Coffee cake                            |     277.7     |       .05
+      Rhubarb pie                            |     277.7     |       .05
+   D--German meat cakes and French fried     |               |
+       potatoes                              |     833.3     |       .15
+      Old-fashioned molasses cake            |     277.7     |       .05
+      Lemon pie                              |     277.7     |       .05
+  CD--Vienna roast with French fried potatoes|     833.3     |       .15
+      Butter cakes                           |     277.7     |       .05
+      Minced ham sandwich                    |     277.7     |       .05
+      Pork and Boston beans                  |     833.3     |       .15
+      Cornmeal cakes with maple cane sirup   |     500       |       .10
+   D--Ham croquettes                         |     500       |       .10
+      Cold rice pudding                      |     277.7     |       .05
+      Ham sandwich with roll                 |     250       |       .05
+      Banana layer cake                      |     250       |       .05
+  CD--Creamed chipped beef on toast          |     833.3     |       .15
+      Cocoa                                  |     250       |       .05
+  CD--Roast beef cutlet with tomato sauce    |     833.3     |       .15
+  CD--German meat cakes with lyonnaise       |               |
+       potatoes                              |     833.3     |       .15
+  CD--Swiss cheese sandwich                  |     250       |       .05
+  C --Boston baked beans                     |     500       |       .10
+   D--Vienna roast, spaghetti and potatoes   |     625       |       .15
+      Chocolate cornstarch with cream        |     227.2     |       .05
+      Wheat cakes with maple cane sirup      |     500       |       .10
+      Milk crackers and milk                 |     500       |       .10
+  CD--American cheese sandwich               |     227.2     |       .05
+  C --New York baked beans                   |     500       |       .10
+      Hot corn bread                         |     416.6     |       .10
+  CD--Country sausage                        |     227.2     |       .05
+      Indian pudding with maple sauce        |     227.2     |       .05
+  CD--Minced tongue sandwich with tea        |               |
+       biscuits                              |     227.2     |       .05
+      Cream roll                             |     227.2     |       .05
+   D--Beef cakes with brown gravy and        |               |
+       macaroni                              |     625       |       .15
+  C --New York beans, on the side            |     227.2     |       .05
+      Graham crackers                        |     227.2     |       .05
+   D--Broiled ham                            |     833.3     |       .20
+   D--Roast beef hash, browned               |     625       |       .15
+      Oyster pie                             |     625       |       .15
+  CD--Minced chicken sandwich                |     227.2     |       .05
+      Apple tapioca pudding                  |     227.2     |       .05
+      Potato salad                           |     416.6     |       .10
+      Chocolate layer cake                   |     208.3     |       .05
+  CD--Breaded veal cutlet and tomato sauce   |     833.3     |       .20
+      Egg plant fried in butter              |     625       |       .15
+      Buckwheat cakes with maple cane sirup  |     417.6     |       .10
+   D--Roast beef croquettes with macaroni    |     625       |       .15
+   D--Fried bacon with French fried potatoes |     833.3     |       .20
+   D--Sardine sandwich                       |     208.3     |       .05
+  CD--Minced ham sandwich with olives        |     208.3     |       .05
+  CD--Ham and New York Beans                 |     625       |       .15
+      Vanilla cornstarch with cream          |     208.3     |       .05
+  CD--Roast beef cutlet and mashed potatoes  |     625       |       .15
+   D--Lamb cutlet and mashed potatoes        |     625       |       .15
+      Cocoanut cake                          |     208.3     |       .05
+      Cream cheese walnut sandwich           |     208.3     |       .05
+  C --New York baked beans with tomato sauce |     416.6     |       .10
+   D--Ham and Boston beans                   |     625       |       .15
+   D--Liver and onions with French fried     |               |
+       potatoes                              |     833.3     |       .20
+  CD--Beef stew                              |     625       |       .15
+  CD--Pork and New York beans                |     625       |       .15
+  CD--Ham sandwich                           |     192.3     |       .05
+      Rice croquette with bacon              |     625       |       .15
+      Baked apple with cream                 |     416.6     |       .10
+   D--Frankfurters and potato salad          |     625       |       .15
+      Baked beans with macaroni              |     625       |       .15
+      Cup of coffee (containing cream and    |               |
+       sugar)                                |     192.3     |       .05
+   D--Mince pie                              |     417.6     |       .10
+  CD--Lamb stew                              |     625       |       .15
+  CD--Broiled salt mackerel with mashed      |               |
+       potatoes                              |     833.3     |       .20
+      Cherry pie                             |     357       |       .10
+      Pound cake                             |     357       |       .10
+   D--Chicken cutlet and mashed potatoes     |     625       |       .20
+  CD--Shredded wheat and milk                |     357       |       .10
+      Cream tapioca pudding                  |     192.3     |       .05
+      Soda crackers and milk                 |     357       |       .10
+      Strawberry pie                         |     357       |       .10
+      Chocolate eclair                       |     192.3     |       .05
+  CD--Baked lamb pie (individual)            |     625       |       .15
+  CD--Corned beef sandwich                   |     192.3     |       .05
+   D--Broiled bacon                          |     833.3     |       .20
+      Rice cakes with maple cane sirup       |     625       |       .15
+   D--Cold ham                               |     500       |       .15
+   D--Roast beef croquettes and spaghetti    |     500       |       .15
+  CD--Chipped beef and scrambled egg         |     833.3     |       .20
+   D--Minced ham with scrambled eggs         |     833.3     |       .20
+      Peach pie                              |     357       |       .10
+   D--Baked macaroni and cheese              |     357       |       .10
+      Huckleberry pie                        |     357       |       .10
+      French toast with maple cane sirup.    |     625       |       .15
+  CD--Corned beef and New York beans         |     500       |       .15
+      Blackberry pie                         |     357       |       .10
+  CD--Veal pot pie with dumplings            |     500       |       .15
+  CD--Creamed codfish on toast               |     500       |       .15
+   D--Vienna roast with stewed tomatoes      |     500       |       .15
+  CD--Tomato omelet                          |     625       |       .20
+   D--Small oyster fry                       |     625       |       .20
+      Hot rice with cream                    |     500       |       .15
+   D--Plain oyster fry with bacon            |     625       |       .20
+  CD--Hamburger steak                        |     625       |       .20
+   D--Corned beef hash, browned in pan       |     500       |       .15
+   D--Corned beef hash, steamed              |     500       |       .15
+      Cream                                  |     500       |       .15
+  CD--Chicken wings on toast                 |     625       |       .20
+   D--Country sausage and French fried       |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef and Boston beans           |     500       |       .15
+  CD--Two fried eggs                         |     500       |       .15
+  CA--Ham omelet                             |     625       |       .20
+  CD--Plain omelet                           |     500       |       .15
+  CA--Fried liver and mashed potatoes        |     500       |       .15
+  CD--Creamed chipped beef                   |     500       |       .15
+   D--Large oyster fry                       |     833.3     |       .25
+      Apple fritters with fruit sauce        |     312.5     |       .10
+   D--Fish cakes with tomato sauce           |     500       |       .15
+      French fried potatoes, extra order     |     312.5     |       .10
+      Chocolate cornstarch with whipped cream|     156.25    |       .05
+      Shredded wheat and cream               |     416.6     |       .15
+   D--Chicken croquette and French fried     |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef hash with poached egg      |     625       |       .20
+  CD--Ham and eggs                           |     833.3     |       .25
+   D--Ham and potato salad                   |     625       |       .20
+  CD--Baked shad and dressing                |     625       |       .20
+  CD--Hamburger steak with Spanish sauce     |     625       |       .20
+      Charlotte russe                        |     156.25    |       .05
+  CD--Creamed eggs on toast                  |     625       |       .20
+   D--Bacon and eggs                         |     833.3     |       .25
+      Strawberry fruit jelly with whipped    |               |
+       cream                                 |     156.25    |       .05
+  CD--Buckwheat cakes with country sausage   |     625       |       .20
+   D--Oyster sandwich                        |     312.5     |       .10
+  C --Chicken giblets on toast               |     625       |       .20
+      Hot rice with butter                   |     312.5     |       .10
+      Pimento olive cheese sandwich          |     156.25    |       .05
+  CD--Liver and bacon with lyonnaise potatoes|     833.3     |       .25
+  CD--Corned beef hash, browned, with two    |               |
+       poached eggs                          |     833.3     |       .25
+      Buttered toast                         |     312.5     |       .10
+  CD--Liver and bacon                        |     833.3     |       .25
+  CD--Chicken hash                           |     416.6     |       .15
+   D--Two scrambled eggs                     |     416.6     |       .15
+  CD--Milk                                   |     277.7     |       .10
+      Apple sauce with whipped cream         |     147.05    |       .05
+      Hot rice with poached egg              |     416.6     |       .15
+  CD--Corned beef with potato salad          |     416.6     |       .15
+      Fish cakes with poached egg            |     625       |       .20
+  CD--Cold roast beef                        |     416.6     |       .15
+   D--Hot rice with milk                     |     277.7     |       .10
+  CD--Small steak                            |     833.3     |       .30
+      Baked apple                            |     138.8     |       .05
+      Baked apple with ice cream             |     277.7     |       .10
+   D--Two lamb chops                         |     833.3     |       .30
+   D--Chicken salad sandwich                 |     277.7     |       .10
+  CD--Corned beef hash, steamed, with        |               |
+       poached egg                           |     500       |       .20
+  C --Boston beans on side                   |     131.57    |       .05
+      Tomato sandwich                        |     131.57    |       .05
+   D--Lamb chops, breaded, with mashed       |               |
+       potatoes                              |     500       |       .20
+  CD--Maple flakes with milk                 |     277.7     |       .10
+  CD--Corned beef                            |     416.6     |       .15
+  CD--Bulgarzoon                             |     131.57    |       .05
+   D--Spanish omelet with French fried       |               |
+       potatoes                              |     625       |       .25
+      Baked apple custard with whipped cream |     250       |       .10
+      Boiled rice, side order                |     131.57    |       .05
+  CD--Fried egg sandwich                     |     250       |       .10
+  CD--Onion omelet                           |     500       |       .20
+  CD--Baked weak fish with dressing          |     500       |       .20
+  CD--Sirloin steak                          |    1250       |       .50
+      Fresh cooked oatmeal with cream        |     416.6     |       .15
+  CD--Fish cakes with macaroni               |     500       |       .20
+      Sliced bananas with cream              |     250       |       .10
+  C --Macaroni, side order                   |     125       |       .05
+  CD--Roast sirloin of beef and mashed       |               |
+       potatoes                              |     500       |       .20
+   D--Tomato omelet with potatoes            |     625       |       .25
+  CD--Two boiled eggs                        |     357       |       .15
+  CD--Fish cakes with spaghetti              |     500       |       .20
+  CD--Macaroni omelet and tomato sauce       |     625       |       .25
+  CD--Small steak with onions                |     833.3     |       .35
+  CD--Fish cake sandwich                     |     227.2     |       .10
+  CD--Egg salad                              |     500       |       .20
+  CD--Parsley omelet                         |     500       |       .20
+      Green split pea soup                   |     227.2     |       .10
+      Vanilla ice cream                      |     227.2     |       .10
+  CD--Tenderloin steak with onions           |    1250       |       .55
+  CD--Cornflakes and milk                    |     227.2     |       .10
+      Strawberry tart                        |     227.2     |       .10
+  CD--Tuna fish salad                        |     500       |       .25
+  CD--Sirloin steak with onions              |    1250       |       .55
+      Pineapple fruit jelly with whipped     |               |
+       cream                                 |     108.69    |       .05
+  CD--Cup custard                            |     227.2     |       .10
+  CD--Roast beef with potato salad           |     500       |       .25
+  CD--Tenderloin steak                       |    1250       |       .60
+   D--Milk toast                             |     312.5     |       .15
+      Strawberry cornstarch with whipped     |               |
+       cream                                 |     104.16    |       .05
+      Strawberry ice cream                   |     208.3     |       .10
+  CD--Clam chowder                           |     416.6     |       .20
+  C --Chicken soup                           |     312.5     |       .15
+  CD--Crab meat salad                        |     416.6     |       .20
+      Vegetable soup                         |     192.3     |       .10
+      Stewed rhubarb                         |      92.59    |       .05
+  CD--Creamed chicken on toast               |     357       |       .20
+      Strawberries with cream                |     277.7     |       .15
+      Strawberry short cake                  |     277.7     |       .15
+  CD--Chicken omelet                         |     416.6     |       .20
+  CD--Deviled crab                           |     277.7     |       .20
+      Sliced bananas                         |      89.28    |       .05
+  CD--Spaghetti and cheese                   |     178.57    |       .10
+  CD--Fried ham                              |     416.6     |       .25
+   D--Minced chicken sandwich with lettuce   |     166.66    |       .10
+  C --Bean soup with croutons                |     166.66    |       .10
+  CD--Hot roast beef sandwich                |     250       |       .15
+  CD--Club sandwich                          |     416.6     |       .25
+  CD--Sliced chicken sandwich                |     156.25    |       .10
+  CD--Poached eggs on toast                  |     500       |       .20
+      Strawberries with ice cream            |     192.3     |       .15
+  C --Cream of wheat                         |     125       |       .10
+      Blackberries and cream                 |     113.63    |       .10
+      Stewed corn                            |      52.08    |       .05
+  C --Creamed asparagus on toast             |     192.3     |       .20
+      Watermelon                             |     125       |       .15
+  C --Tomato soup with rice                  |      73.52    |       .10
+      Sliced pineapple                       |      35.21    |       .05
+      Grape Fruit                            |      78.12    |       .15
+  CD--Raw oysters                            |      55.55    |       .15
+      Sliced tomatoes with lettuce           |      50       |       .15
+  C --Sliced tomatoes                        |      30.48    |       .10
+      Tomatoes and lettuce with dressing     |      53.19    |       .20
+      Cantaloupe                             |      36.23    |       .15
+      Champagne[E]                           |      357      |      1.00
+  ---------------------------------------------------------------------------
+
+[B] These values cover the whole portion as served, including bread and
+butter.
+
+[C] Contains 15 per cent. or over of heat in protein.
+
+[D] Contains the protein of meat, milk, eggs or cheese.
+
+[E] Not purchased in the restaurant.
+
+[Sidenote: The Minimal Cost of Food]
+
+Professor Graham Lusk has very kindly contributed the following comments
+and additional table, derived from this material:
+
+"The above are analyses of 350 different samples of foods purchased over
+the counters of a company which maintains a chain of restaurants in New
+York City, and obtained without knowledge on the part of these
+restaurants that the analyses were contemplated.
+
+"One may reliably assume that for the man of ordinary size, who lives
+without doing any special muscular exercise, the fuel requirement of the
+body each day amounts to 2,500 calories of heat. Translated into common
+terms, this is the quantity of heat which would be required to raise
+about 25 quarts of water from the freezing to the boiling point. Miss
+Cauble, a special investigator of the Association for the Improvement of
+the Condition of the Poor, kindly estimated the cost at wholesale prices
+of the ingredients of different portions sold in the restaurants. These
+are given in Table 9 beginning on page 64 of the pamphlet from which the
+above table was derived. The data enable one to construct a new table
+which gives the estimated wholesale cost of 2,500 calories in the
+various familiar forms of food sold in the restaurant. This represents
+the minimum cost of fuel for the support of an adult during twenty-four
+hours without taking into consideration labor, fuel or rent which, in
+the case of the restaurant, must be included in the cost of the foods
+when they are eaten. It represents the minimal cost of food in the home.
+
+"It appears from the table given below that the cost of 2,500 calories
+in the wholesale market varies from $.04 in the case of boiled rice to
+$.61 for shad. About half of the dishes can be obtained at wholesale at
+a price less than $.25 for 2,500 calories, or less than a cent per
+hundred calories, a cost which is the standard striven for in school
+lunches. The table is given on the next page.
+
+  ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES
+  CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
+   Apple tapioca pudding                                $.04
+   Rice, boiled (side order)                             .04
+   Bath buns                                             .06
+   Pie, apple                                            .07
+   Pie, rhubarb                                          .08
+   Apple, baked                                          .09
+   Pie, strawberry                                       .09
+   Cocoa                                                 .09
+   Crullers                                              .10
+  *Fish cakes with tomato sauce                          .13
+   Muffins, corn                                         .13
+  *Lamb croquette and mashed potatoes                    .14
+  *Beans, Boston baked                                   .15
+  *Beef, corned                                          .15
+   Pie, lemon                                            .15
+   Chicken wings on toast                                .16
+   Napoleon                                              .16
+  *Salad, potato                                         .16
+   Toast, buttered                                       .16
+   Cream roll                                            .17
+  *Beef, creamed, chipped, on toast                      .18
+   Cakes, butter                                         .19
+  *Roast, Vienna, and spaghetti and potatoes             .19
+   Pudding, tapioca, creamed                             .20
+   Sandwich, oyster                                      .20
+  *Veal cutlet, breaded and tomato sauce                 .20
+  *Beef, corned, hash browned in pan                     .21
+  *Liver and bacon                                       .21
+  *Roast, Vienna, with French fried potatoes             .21
+  *Stew, lamb                                            .21
+  *Beans, New York, baked                                .22
+   Cakes, buckwheat, with maple cane sirup               .22
+   Coffee, cup of (contained cream and sugar)            .22
+   Pudding, bread, with vanilla sauce                    .24
+  *Beef, corned, hashed, steamed                         .25
+   Oatmeal, fresh cooked, with cream                     .25
+  *Stew, beef                                            .25
+   Pie, oyster                                           .26
+   Potatoes, French fried, extra order                   .26
+  *Sandwich, ham                                         .26
+  *Beef, creamed, chipped                                .27
+  *Sandwich, corned beef                                 .27
+  *Beef, corned, hashed, steamed, with poached egg       .28
+  *Mackerel, broiled salt, with mashed potatoes          .28
+   Milk                                                  .29
+   Pudding, rice, cold                                   .29
+  *Rice, hot, with poached egg                           .29
+   Soup, bean, with croutons                             .29
+  *Sandwich, minced chicken                              .30
+   Cornstarch, chocolate, with cream                     .31
+   Ice cream, strawberry                                 .31
+  *Omelet, ham                                           .32
+   Sandwich, cream cheese walnut                         .32
+  *Omelet, plain                                         .33
+   Cornstarch, vanilla, with cream                       .34
+  *Omelet, onion                                         .34
+  *Oyster fry, small                                     .34
+  *Eggs, fried (2)                                       .35
+  *Sandwich, fried egg                                   .35
+   Sausage, country                                      .35
+  *Chicken croquette and French fried potatoes           .36
+  *Eggs, creamed, on toast                               .36
+  *Omelet, parsley                                       .37
+  *Omelet, Spanish, with French fried potatoes           .37
+  *Sandwich, tomato                                      .39
+  *Eggs, scrambled (2)                                   .40
+  *Lamb chops (2)                                        .40
+   Sandwich, club                                        .40
+  *Salad, tuna fish                                      .41
+   Custard                                               .43
+  *Sandwich, chicken, sliced                             .43
+  *Steak, tenderloin                                     .43
+  *Ham, fried                                            .44
+  *Sandwich, roast beef, hot                             .44
+   Strawberries with cream                               .44
+   Toast, milk                                           .45
+  *Eggs, boiled (2)                                      .47
+  *Omelet, chicken                                       .47
+  *Sandwich, minced chicken with lettuce                 .49
+  *Eggs, poached on toast (2)                            .59
+  *Shad, baked, and dressing                             .61
+
+[*] These orders contained bread and butter, which are figured in the
+food values. Of the orders containing bread the fractional part of the
+nutritional energy of the order from this source averaged 43.7 per cent.
+of the total.
+
+"Contemplation of these results may be made after the housekeeper has
+carefully gone through the monthly hills for food, divided the cost of
+the total food by the number of days in the month and then divided this
+figure by the number of people in the family, counting children between
+five and fifteen years of age at two-thirds of an adult.
+
+"It would be interesting to know whether the cost of food for the adult
+as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever
+the higher values are reached it is certain that extravagant profits are
+paid to middlemen or great waste exists in the kitchen.
+
+"The theme might still further be elaborated, but the essential data for
+those interested in food economics can be obtained from the table
+itself. Wholesale prices are used for the reason that retail prices are
+subject to great variation. The fluctuation of retail prices does not
+make it feasible to give their equivalents for the wholesale list, but
+the relationship can be judged by noting the equivalents for the
+extremes. In this table, for example, the retail price of 2500 calories
+of rice would be about 13 cents as against 4 cents wholesale, and for
+shad about $1.50, retail as against 61 cents wholesale."
+
+CALORIES OF FOOD CONSUMED DAILY[F]
+
+[F] _Skandinavisches Archiv für Physiologie_ XXXI. Band. 1., 2 u. 3.
+Heft, Leipzig, Verlag Von Veit & Comp., 1914.
+
+The following table is derived from data produced by Becker and
+Hamalainen of the University of Helsingfors, Finland, from actual
+experiment with individuals alternately resting and working at their
+respective trades while in the "respiration calorimeter."
+
+  --------------+----+---------+-----+-----------------+--------+---------
+                |    |         |     |      During     | During | Total
+                |    |         |     |       Rest      |  Work  | Calories
+                |    |         |     +-----------------+--------+ per Day
+  Occupation    | Age| Height  | Wgt.|Calories|Calories|Calories| (8 Hrs.
+                |    | Ft.-Ins.| Lbs.|per Hour|per Hour|per Hour| Work.
+                |    |         |     |        |per Lb. |        | 16 Hrs.
+                |    |         |     |        |of Body |        | Rest)
+                |    |         |     |        |Weight  |        |
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 MEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Shoemaker     | 56 | 5-0     | 145 |   73   |  .50   |  172   | 2544
+  Shoemaker     | 30 | 5-8     | 143 |   87   |  .60   |  171   | 2760
+  Tailor        | 39 | 5-5     | 141 |   72   |  .50   |  124   | 2144
+  Tailor        | 46 | 5-10½   | 161 |  102   |  .63   |  135   | 2712
+  Bookbinder    | 19 | 6-0     | 150 |   87   |  .58   |  164   | 2704
+  Bookbinder    | 23 | 5-4½    | 143 |   85   |  .59   |  163   | 2664
+  Metalworker   | 34 | 5-4     | 139 |   81   |  .58   |  216   | 3024
+  Metalworker   | 27 | 5-5     | 130 |   99   |  .76   |  219   | 3336
+  Painter       | 25 | 5-11    | 154 |  104   |  .67   |  231   | 3512
+  Painter       | 27 | 5-8     | 147 |  111   |  .79   |  230   | 3616
+  Joiner        | 42 | 5-7     | 154 |   81   |  .50   |  204   | 2928
+  Joiner        | 24 | 5-5½    | 141 |   85   |  .60   |  244   | 3312
+  Stone-worker  | 27 | 5-11    | 156 |   90   |  .57   |  408   | 4704
+  Stone-worker  | 22 | 5-8     | 141 |   85   |  .60   |  366   | 4288
+  Sawyer        | 42 | 5-5     | 167 |   86   |  .50   |  501   | 5384
+  Sawyer        | 43 | 5-5     | 143 |   84   |  .59   |  451   | 4952
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 WOMEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Hand-sewer    | 53 | 5-3     | 139 |   75   |  .54   |   83   | 1864
+  Hand-sewer    | 35 | 5-6     | 143 |   64   |  .45   |   88   | 1728
+  Machine-sewer | 53 | 5-3     | 139 |   75   |  .54   |  103   | 2024
+  Machine-sewer | 19 | 5-3     | 110 |   64   |  .58   |  119   | 1976
+  Wash-woman    | 43 | 5-3     | 125 |   75   |  .60   |  285   | 3480
+  Wash-woman    | 19 | 5-3     | 110 |   64   |  .58   |  186   | 2512
+  Waitress      | 43 | 5-3     | 125 |   75   |  .60   |  228   | 3024
+  Waitress      | 19 | 5-3     | 110 |   64   |  .58   |  143   | 2168
+  Bookbinder    | 22 | 5-4     | 105 |   70   |  .65   |   98   | 1904
+  Bookbinder    | 22 | 5-3     | 112 |   61   |  .54   |  127   | 1992
+  --------------+----+---------+-----+--------+--------+--------+---------
+
+For example, for sawyers (an active occupation), the heat production and
+consequent requirement in calories worked out as follows:
+
+  During rest 84 calories × 16 h.    1344
+  During work 451 calories × 8 h.    3608
+                                     ----
+           Total calories            4952
+
+The tailor (sedentary occupation) showed the following heat production
+and calorific requirement:
+
+   72 calories × 16 h.               1152
+  124 calories ×  8 h.                992
+                                     ----
+           Total calories            2144
+
+These figures show the wide variation in food requirements according to
+age, weight and occupation.
+
+[Sidenote: Basal Metabolism]
+
+Francis G. Benedict and his co-workers at the Nutrition Laboratory of
+the Carnegie Institution of Washington, and Prof. Graham Lusk of Cornell
+University, have also made a large number of experiments to ascertain
+what is termed the basal metabolism or heat production of the body at
+perfect rest, and also that under varying degrees of activity. The
+results are closely in agreement with the above.
+
+Benedict has lately produced evidence to show that the basal metabolism,
+or heat production, at rest is not governed entirely by such factors as
+body weight and body surface, but by the amount and activity of the
+active protoplasmic cells of the body--the cells that compose the organs
+and muscles and blood. The condition of these cells when the
+measurements are taken (which may be influenced by age, sleep, previous
+muscular exercise and diet) materially affects the amount of heat
+production and the requirements in energy food. Such experiments show
+why a man must literally burn up his own body, if he takes in no fuel in
+the form of food. Benedict's views also account for the higher energy
+requirement of men as compared to women, who, as a rule, have more fat
+and less muscular tissue than men.
+
+[Sidenote: Diet and Endurance]
+
+We have quoted Rubner (_vide_ page 38) as condemning the very old
+popular idea that meat is very "strengthening." Actual experiments on
+this point have shown exactly the opposite to be the case. Meat eating
+and a high-protein diet instead of increasing one's endurance, have been
+shown, like alcohol, to actually reduce it.
+
+An experiment was made by one of the authors to determine this question.
+The experiment consisted of endurance tests made on 49 persons
+representing the two types of dietetic habits. The persons experimented
+upon constituted three classes: first, athletes accustomed to
+high-protein and full-flesh dietary; second, athletes accustomed to a
+low-protein and non-flesh dietary; third, sedentary persons accustomed
+to a low-protein and non-flesh dietary. The subjects consisted of Yale
+students and instructors, a Connecticut physician, and several other
+physicians and nurses. All of the low-protein and non-flesh subjects
+except one had abstained from flesh foods for periods of 4 to 20 years,
+and 5 of them had never eaten such foods.
+
+The experiments furnished a severe test of the claims of the
+flesh-abstainers. Two comparisons were planned, one between flesh-eating
+athletes and flesh-abstaining athletes, and the other between
+flesh-eating athletes and flesh-abstaining sedentary workers. The
+results would indicate that the users of low-protein and the non-flesh
+dietaries have far greater endurance than those who are accustomed to
+the ordinary American diet.
+
+In the absence of any exact mechanical method of measuring endurance,
+simple endurance tests were employed, such as holding the arms
+horizontally as long as possible and deep knee bending. The tests were
+made before witnesses.
+
+The comparison for arm holding shows a great superiority on the side of
+the flesh-abstainers. Only 2 of the 15 flesh-eaters succeeded in holding
+their arms out over a quarter of an hour, whereas 22 of the 32
+abstainers surpassed that limit. None of the flesh-eaters reached half
+an hour, but 15 of the 32 abstainers exceeded that limit. Of these 9
+exceeded an hour, 4 exceeded 2 hours and 1 exceeded 3 hours.
+
+In respect to deep knee bending, if we take the number 325 for
+reference, we find that, of the 9 flesh-eaters only 3 surpassed this
+figure, while of the 21 abstainers, 17 surpassed it. Only 1 of the 9
+flesh-eaters reached 1,000 as against 6 of the 21 abstainers. None of
+the former surpassed 2,000 as against 2 of the latter.
+
+Similar results have been found in other investigations. It is probable
+that the inferiority of meat-eaters in staying power is due primarily to
+high protein, not to meat _per se_.
+
+In 1906, nine Yale students under the direction of one of the authors
+experimented with Mr. Horace Fletcher's method of thorough mastication
+and instinctive eating. The experiment began with an endurance test on
+January 14, and consisted mainly of two parts, each of which lasted
+about ten weeks.
+
+The object of the first half of the experiment was to test the claims
+which have been made as to the effects upon endurance of thorough
+mastication combined with implicit obedience to appetite. Our conclusion
+in brief is that these claims, so far as they relate to endurance, are
+justified.
+
+The method may be briefly expressed in two rules.
+
+1. _Mastication._--Thorough mastication of all food up to the point of
+involuntary swallowing, with the attention directed, however, not on the
+mechanical act of chewing, but on the tasting and enjoyment of the food;
+liquid foods to be sipped and tasted, not drunk down like water. There
+should be no artificial holding of food in the mouth beyond the time of
+natural swallowing, even if, as is to be expected at the start, that
+swallowing is premature. It is not intended to "count the chews," or to
+hold the food forcibly in the front of the mouth, or to allow the tongue
+muscles to become fatigued by any unnatural effort or position, or in
+any other way to make eating a bore. On the contrary, every such effort
+distracts one from the natural enjoyment of food. Pavlov has shown that
+without such attention and enjoyment of the taste of food, the secretion
+of gastric juice is lessened. The point of involuntary swallowing is
+thus a variable point, gradually coming later and later as the practise
+of thorough mastication proceeds, until the result is reached that the
+food remains in the mouth without effort and becomes practically
+tasteless. Thus the food, so to speak, swallows itself, and the person
+eats without thought either of swallowing or of not swallowing it;
+swallowing is put into the same category of physiological functions as
+breathing, which ordinarily is involuntary.
+
+2. _Following instinct._--Never to eat when not hungry, even if a meal
+(or more than one, for that matter) is skipped. And when a meal is
+taken, not to be guided by the quantity of food offered, or by past
+habit, or by any theories as to the amount of food needed. The natural
+taste or appetite is alone consulted, and the subject selects, from the
+food available, only those kinds and amounts which are actually craved
+by the appetite. After practise, the appetite gradually becomes more
+definite and discriminating in its indications.
+
+During the second half of the experiment the two rules above mentioned
+were continued in force, but a third rule was added, namely, when the
+appetite was in doubt, to give the benefit of that doubt to low-protein
+and non-flesh foods. In other words, the influence of suggestion was
+invoked to hasten the change which had been inaugurated by arousing the
+natural appetite. Suggestion was introduced merely because the
+experiment was limited in time. In no case was it allowed to override
+the dictates of appetite.
+
+Careful records of the amount of food taken and the constituents in (1)
+protein, (2) fats and (3) starches and sugars, were kept for each man
+for each day. In order to avoid weighing the food at the table and the
+annoyance which such a procedure involves, the food was all weighed in
+the kitchen and served in definite portions of known food value. From
+the records thus supplied, it was easy, by means of a "mechanical diet
+indicator" devised for the purpose, to find the proportions of food
+elements. The first result of the experiment was a reduction in the
+amount of protein consumed.
+
+During the first four weeks, the men consumed an average of from 2,760
+to 3,030 calories per day, of which 120 to 240 were in the flesh foods,
+such as meats, poultry, fish and shell-fish, and that 2.4 to 2.7
+calories of protein were ingested for each pound of body-weight.
+Translating Professor Chittenden's figures for the physiological
+requirement of ingested protein, we find it to be from 1.3 to 1.7
+calories per pound of body-weight. Thus the men were at this time
+consuming nearly double the Chittenden allowance. During the last four
+weeks of the experiment all these magnitudes were lower. The per capita
+calories ranged from 2,220 to 2,620, of which only 40 were in flesh
+foods, and the protein had fallen to 1.4 to 1.9 calories per pound of
+body-weight, which corresponds closely to the Chittenden standard.
+
+Gymnasium tests were made at the beginning, middle and end of the
+experiment. These tests were of two kinds--tests of strength and tests
+of endurance.
+
+During the first period there was a slight increase in strength (from an
+average "total" strength of 1,076 to 1,118), and during the second
+period a slight fall to 995, which is about 12 per cent. from the
+mid-year's 1,118, and about 8 per cent. from the original 1,076. Thus
+the strength of the men remained nearly stationary throughout the
+experiment.
+
+It is fortunate that the strength of the men remained so nearly
+stationary; for it demonstrates the more clearly that the increase in
+endurance which will be shown below was an increase in endurance
+_per se_, and not in any degree due to an increase in strength. Strength
+and endurance are entirely distinct and should be separately measured.
+The strength of a muscle is measured by the utmost force which it can
+exert _once_; its endurance by the number of times it can repeat a given
+exertion _well within its strength_.
+
+After much consideration and consultation it was decided not to place
+reliance on the ordinary ergographs as a means of measuring endurance.
+Instead, seven simple gymnastic tests of physical endurance were
+employed, and one of mental endurance. The seven physical tests were:
+
+(1) Rising on the toes as many times as possible.
+
+(2) Deep knee bending, or squatting as far as possible and rising to the
+standing posture, repeating as often as possible.
+
+(3) While lying on the back, raising the legs from the floor to a
+vertical position and lowering them again, repeating to the point of
+physical exhaustion.
+
+(4) Raising a 5-lb. dumb-bell (with the triceps) in each hand from the
+shoulder up to the highest point above the head, repeating to the point
+of physical exhaustion.
+
+(5) Holding the arms from the sides horizontally for as long a time as
+possible.
+
+(6) Raising a dumb-bell (with the biceps) in one hand from a position in
+which the arm hangs down, up to the shoulder and lowering it again,
+repeating the motion to the point of physical exhaustion. This test was
+taken with four successive dumb-bells of decreasing weight, viz., 50,
+25, 10 and 5 lbs. respectively.
+
+(7) Running on the gymnasium track at a speed to suit the subject, to as
+great a distance as possible.
+
+The mental test consisted of adding specified columns of figures as
+rapidly as possible, the object being to find out whether the rapidity
+of performing such work tended to improve during the experiment.
+
+  PERCENTAGE OF IMPROVEMENT IN ENDURANCE (EXACT OR UNDERSTATED) OF EIGHT
+  MEN.
+
+  AVERAGE.
+              B   Lq.  Lw.   M   P    R    T     W
+  Jan.-Mar.  33+  36    50  --  26   18+  66+   33
+  Jan.-June  84+  84+  181  29  56+  89+  80+  107+
+
+The figures of this table show an undoubted increase in endurance, both
+for the first half and more especially for the whole period of the
+experiment.
+
+Three methods of estimating the increase of endurance between January
+and June were used. These may be put together in the following table:
+
+  PERCENTAGE OF INCREASE OF ENDURANCE, JANUARY TO JUNE, BY THREE METHODS.
+
+  AVERAGE SIX TESTS.
+   B    E   Lq.   Lw.    M     P     R    T    W
+  85   13   194    95   212   56+   73   66   109
+
+  OMITTING DOUBTFUL CASES "+"
+  84+  ...   84+  181    29+  56+   89+  80+  107+
+
+  "PURE" ENDURANCE OF BICEPS.
+  ...  ...   62   ...    50   ...  170  200   100+
+
+The first line of this table tells us the average of the recorded
+improvement in endurance shown for each man. The average of these
+averages is 101 per cent. for the entire club, and is probably within
+the truth; for most of the individual figures which go to make up this
+result are understatements, not overstatements.
+
+The second line shows the average improvement in tests in which there is
+no doubt that the figure is at least not too high, though it may be too
+low. The average of these is 89 per cent., and is therefore certainly
+too low an estimate of the average improvement for the eight men who
+improved at all.
+
+The third line shows the increase of _pure_ endurance (that is,
+endurance considered apart from strength) for the five men for whom the
+figures were available. The average of these is 116 per cent.
+
+We are quite safe in saying, therefore, that the average improvement of
+the eight men who improved was 90 per cent.
+
+The phenomena observed during the experiment may be summarized as a
+slight reduction of total food consumed, a large reduction of the
+protein element, especially of flesh foods, a lessened excretion of
+nitrogen, a reduction in the odor, putrefaction, fermentation and
+quantity of the feces, a slight loss of weight, a slight loss of
+strength, an enormous increase of physical endurance, a slight increase
+in mental quickness. These phenomena varied somewhat with different
+individuals, the variations corresponding in general to the varying
+degree in which the men adhered to the rules of the experiment.
+
+That we are correct in ascribing the results, especially in endurance,
+to dietetic causes alone, cannot reasonably be doubted when it is
+considered that no other factors of known significance were allowed to
+aid in this result.
+
+While the results of the present experiment lean toward "vegetarianism,"
+they are only incidentally related to its propaganda. Meat was by no
+means excluded; on the contrary, the subjects were urged to eat it if
+their appetite distinctly preferred it to other foods.
+
+The sudden and complete exclusion of meat is not always desirable,
+unless more skill and knowledge in food matters are employed than most
+persons possess. On the contrary, disaster has repeatedly overtaken many
+who have made this attempt. Pavlov has shown that meat is one of the
+most and perhaps the most "peptogenic" of foods. Whether the stimulus it
+gives to the stomach is natural, or in the nature of an improper goad or
+whip, certain it is that some stomachs which are accustomed to this
+daily whip have failed, for a time at least, to act when it was
+withdrawn.
+
+Nor is it necessary that meat should be permanently abjured, even when
+it ceases to become a daily necessity. The safer course, at least, is to
+indulge the craving whenever one is "meat hungry," even if, as in many
+cases, this be not oftener than once in several months. The rule of
+selection employed in the experiment was merely to _give the benefit of
+the doubt_ to the non-flesh food; but even a _slight_ preference for
+flesh foods was to be followed.
+
+
+_REFERENCES_
+
+Adami, J. G.: _Autointoxication and Sub-Infection_, British Medical
+    Journal, January 24, 1914, p. 177; Jour. A. M. A., XII, No. 9,
+    p. 701.
+
+Benedict, F. G., and Carpenter, Thorne M.: _The Metabolism and Energy
+    Transformation of Healthy Man During Rest_, Carnegie Institution of
+    Washington, D. C., 1910.
+
+Benedict, F. G.: _The Nutritive Requirements of the Body_, Amer. Jour.
+    of Physiology, 1906, XVI, pp. 409-437.
+
+Benedict, F. G.: _The Factors Affecting Normal Basal Metabolism_, Proc.
+    Nat. Acad. Sc., 1915, I, p. 105.
+
+Benedict, F. G., and Smith, H. M.: _The Influences of Athletic Training
+    upon Basal Metabolism_, Proc. Nat. Acad. Sc., 1915, I, p. 102.
+
+Benedict, F. G., and Emmes, L. E.: _A Comparison of the Basal Metabolism
+    of Normal Men and Women_, Proc. Nat. Acad. Sc., 1915, I, p. 104.
+
+Benedict, F. G., and Cathcart, Edward P.: _Muscular Work_, Carnegie
+    Institution of Washington, D. C., 1913.
+
+Bryce, Alexander: _Modern Theories of Diet_, New York, Longmans, Green &
+    Company, 1912; London, Edward Arnold, 1912.
+
+Cannon, Walter B.: _Bodily Changes in Pain, Hunger, Fear and Rage_, D.
+    Appleton & Company, New York and London, 1915.
+
+Chittenden, Russell H.: _Physiological Economy in Nutrition_, Frederick
+    A. Stokes & Company, New York, 1904.
+
+Chittenden, Russell H.: _The Nutrition of Man_, Frederick A. Stokes &
+    Company, New York, 1907.
+
+Editorial: _Newer Aspects of Metabolism_, Jour. A. M. A., 1915, LXIV,
+    p. 1327.
+
+Fisher, Irving: _A Graphic Method in Practical Dietetics_, Jour.
+    A. M. A., 1907, XLVIII, pp. 1316-1324.
+
+Fisher, Irving: _The Effect of Diet on Endurance_, Transactions of the
+    Connecticut Academy of Arts and Sciences, 1907, XIII, pp. 1-46.
+
+Fisk, Eugene Lyman: _A Sensible Diet for the Average Man and Woman_, New
+    York Medical Journal, July 4, 1914.
+
+Gephart, F. C., and Lusk, Graham: _Analysis and Cost of Ready-to-Serve
+    Foods_, Press of the American Medical Association, Chicago, 1915.
+
+Gouraud, F. X.: _What Shall I Eat?_ Rebman Company, New York, 1911.
+
+Hall, Winfield S.: _Nutrition and Dietetics_, D. Appleton & Company, New
+    York and London, 1910.
+
+Higgins, Robert: _Is Man Poltophagic or Psomophagic?_ The Lancet,
+    London, 1905, I, pp. 1334-1337.
+
+Hindhede, M.: _What to Eat and Why_, Ewart, Seymour & Company, Ltd.,
+    London, 1914.
+
+Hutchison, Robert: _Food and the Principles of Dietetics_, William Wood
+    & Company, New York, 1911, third edition.
+
+Kinne, Helen, and Cooley, Anna M.: _Foods and Household Management_, The
+    Macmillan Company, New York, 1914.
+
+Lusk, Graham: _The Elements of the Science of Nutrition_, W. B. Saunders
+    & Company, Philadelphia and London, 1909, second edition.
+
+Mendel, Lafayette B.: _The Relation of Foodstuffs to Alimentary
+    Functions_, Amer. Jour. of Med. Sciences, 1909, CXXXVIII,
+    pp. 522-526.
+
+Pavlov, I. P.: _The Work of the Digestive Glands_, Charles Griffin &
+    Company, Ltd., London, 1910, second English edition, translated by
+    W. H. Thompson.
+
+Rose, Mary Swartz: _A Laboratory Hand-Book for Dietetics_,
+    Macmillan & Company, New York and London, 1914.
+
+Sherman, H. C.: _Chemistry of Food and Nutrition_, The Macmillan
+    Company, New York, 1913.
+
+Sherman, H. C.: _Food Products_, The Macmillan Company, New York, 1914.
+
+Stiles, Percy Goldthwaite: _Nutritional Physiology_, N. B. Saunders
+    Company, Philadelphia and London, 1912.
+
+Tigerstedt, Robert: _A Text-Book of Human Physiology_, D. Appleton &
+    Company, New York and London, 1906, third German edition, translated
+    by John N. Murlin.
+
+Taylor, Alonzo Englebert: _Digestion and Metabolism_, Lea & Febiger,
+    Philadelphia and New York, 1912.
+
+Von Noorden, Carl: _Metabolism and Practical Medicine_, William
+    Heinemann, London, 1907.
+
+
+
+
+SECTION II
+
+NOTES ON OVERWEIGHT AND UNDERWEIGHT
+
+
+How many people after age 35 have a conformation of body that is in
+accord with proper ideals of health and symmetry? The average
+individual, as age progresses, gains weight until he reaches old age,
+when the weight usually decreases.
+
+This movement of weight is so universal that it has been accepted as
+normal, or physiological, whereas it is not normal, and is the result of
+disease-producing and life-shortening influences.
+
+The standards for weight at the various ages and heights have been
+established by life insurance experience, but these standards, which
+show an increase in weight as age advances, by no means reflect the
+standards of health and efficiency. They merely indicate the average
+condition of people accepted for life insurance, whose death rate--while
+covered by life insurance premiums--is yet far above that obtaining
+among people of the best physical type, who live a thoroughly hygienic
+life.
+
+  MEN--OVER AVERAGE WEIGHTS
+  Experience of 43 American Companies--1885-1908.[G]
+  Number of Policyholders 186,579
+  -------+---------------+---------------+---------------+---------------
+   Ages  |   Overweight  |  Overweight   |  Overweight   |  Overweight
+    at   |  5 to 10 lbs. | 15 to 20 lbs. | 25 to 45 lbs. | 50 to 80 lbs.
+   Entry |               |               |               |
+  -------+---------------+---------------+---------------+---------------
+         | Death | Death | Death | Death | Death | Death | Death | Death
+         | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate
+         | Below | Above | Below | Above | Below | Above | Below | Above
+         |Std.[H]| Std.  | Std.  | Std.  | Std.  | Std.  | Std.  | Std.
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+   20-24 |   4%  |  ...  |   4%  |  ...  |  ...  |   1%  |  ...  |   3%
+   25-29 |   7   |  ...  |  10   |  ...  |  ...  |  12   |  ...  |  17
+   30-34 |   1   |  ...  |  14   |  ...  |  ...  |  19   |  ...  |  34
+   35-39 |   0   |  ...  |  ...  |   1%  |  ...  |  31   |  ...  |  55
+   40-44 |   6   |  ...  |  ...  |  10   |  ...  |  40   |  ...  |  75
+   45-49 |  ...  |   3%  |  ...  |   9   |  ...  |  31   |  ...  |  51
+   50-56 |  ...  |   2   |  ...  |  21   |  ...  |  24   |  ...  |  49
+   57-62 |  ...  |   2   |  ...  |  25   |  ...  |  12   |  ...  |  38
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+
+The heaviest mortality (75 per cent. above the standard), is found among
+those aged 40 to 44 who are 50 to 80 pounds overweight.
+
+[G] _Medico-Actuarial Mortality Investigation_, Volume II, page 13,
+compiled and published by The Association of Life Insurance Medical
+Directors and The Actuarial Society of America.
+
+[H] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+It seems reasonable to deduce from these figures that the usual gain in
+weight with advancing years is not an advantage but a handicap. We
+should endeavor to keep our weight at approximately the average weight
+for age 30, the period of full maturity, as experience shows that those
+so proportioned exhibit the most favorable mortality. This weight, for
+the various heights, is shown in the following table:
+
+  AGE 30--MEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||   Height.  |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   5         |   126    ||  5     7  |    148   ||   6     1  |    178
+   5     1   |   128    ||  5     8  |    152   ||   6     2  |    184
+   5     2   |   130    ||  5     9  |    156   ||   6     3  |    190
+   5     3   |   133    ||  5    10  |    161   ||   6     4  |    196
+   5     4   |   136    ||  5    11  |    166   ||   6     5  |    201
+   5     5   |   140    ||  6        |    172   || .......... | .........
+   5     6   |   144    ||  .......  |  ......  || .......... | .........
+  ------------------------------------------------------------------------
+
+  AGE 30--WOMEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||  Height.   |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   4     8   |   112    ||  5     2  |    124   ||   5     8  |    146
+   4     9   |   114    ||  5     4  |    127   ||   5     9  |    150
+   4    10   |   116    ||  5     4  |    131   ||   5    10  |    154
+   4    11   |   118    ||  5     5  |    134   ||   5    11  |    157
+   5         |   120    ||  5     6  |    138   ||   6        |    161
+   5     1   |   122    ||  5     7  |    142   || .......... | .........
+  ------------------------------------------------------------------------
+
+In fat people, the number of working cells is relatively less in
+proportion to the weight than in thin people, as fat cells do not work.
+Also, there is less body surface exposed in proportion to the body
+weight, and consequently less heat loss. Likewise, fat people are less
+active, and their little cell-engines do not call for so much fuel; but
+in most cases the fuel is furnished right along in the ordinary diet,
+and what is not burned up is stored up.
+
+[Sidenote: Diet for Overweight]
+
+For extreme overweight, diet should be prescribed accurately by the
+physician to suit the needs of each individual case. Certain general
+principles may be stated, however, as applicable to the average case.
+
+Meals should be light and frequent, rather than hearty and infrequent. A
+little fruit may be taken on rising and a glass of hot water.
+
+A light breakfast is advisable; one or two poached eggs, no sugar, bread
+and butter in small quantity.
+
+For dinner, choice may be made of chicken, game, lean meat, fish not
+cooked in fat, in moderate portions, and of such vegetables as celery,
+spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
+cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
+Tapioca or similar pudding may be used for desserts, and melon, and
+other cooked unsweetened fruits.
+
+A glass of hot water on retiring is advisable.
+
+It is surprising what an enormous fuel value certain foods have which
+are eaten very carelessly, and what a very low fuel value others have
+which are quite satisfying to hunger. For example: One would have to eat
+$9.00 worth of lettuce and tomato salad to furnish 2,500 calories, the
+amount of fuel for the day's requirements (Lusk), while about 30 cents'
+worth of butter, or 10 cents' worth of sugar would furnish the same
+amount of energy. No one would think of feeding exclusively on any one
+of these foods, but it is easy to see how the elimination of butter and
+sugar and the introduction of such foods as lettuce, tomatoes, celery,
+carrots, spinach and fruits, all of which have a low fuel value, would
+enormously reduce the available energy and therefore the fat-forming
+elements in the diet, yet fill the stomach and satisfy the
+hunger-craving. Hunger is largely dependent upon the contractions of the
+empty stomach and not upon a general bodily craving for food.
+
+[Sidenote: Fat Forming Foods That Should, as a Rule, be Avoided by
+Overweights]
+
+Foods to avoid, in cases of overweight, are sugar, fats, milk as a
+beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
+goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
+water at meals. Alcohol, which is not a food, although often so called,
+should be avoided, as it is a fuel. It is good to burn in a stove, but
+not in the human body.
+
+[Sidenote: Exercise for Overweight]
+
+Walking, swimming, golf, billiards, hill-climbing, are all beneficial
+forms of exercise for the middle-aged and elderly, who are chiefly
+affected by overweight.
+
+Irksome and monotonous forms of exercise, while difficult to follow
+regularly, are usually of more benefit, as they are less likely to
+create an appetite. Simple exercises, if repeated from twenty to forty
+times, night and morning, will accomplish much. No apparatus is
+required, and any movements that bring into play the entire muscular
+system, and especially the muscles of the trunk, with deep breathing,
+are sufficient. (See "Setting-up" exercises described in the "Notes on
+Posture," page 221.) The main reliance should be upon dietetic
+regulation rather than upon exercise. A very moderate increase of
+exercise and a persistent adherence to a proper diet will work wonders
+in weight reduction.
+
+[Sidenote: Avoidance of Sudden Reduction]
+
+It is unwise to attempt a sudden reduction in weight. Profound nervous
+depression may be caused by too rapid reduction in people of nervous
+temperament, especially if they have long been overweight. By gradually
+modifying the diet and moderately increasing the exercise, the results
+can be obtained with mathematical precision and without undue hardship.
+It may be necessary to forego certain pet dietetic indulgences, but such
+indulgences, are, after all, a mere matter of habit and a liking for new
+forms of food can usually be acquired. One can not have the cake and
+penny too. One can not safely reduce one's weight by any mysterious
+method that will leave one at liberty to continue the indulgences,
+whether of sloth or of appetite, that are responsible for its
+accumulation.
+
+[Sidenote: Summary]
+
+The reduction of weight is really a very simple matter. No mysterious or
+elaborate "systems" or drugs are needed.
+
+If a reduction in the amount of energy food and an increase in the
+amount of exercise is made, no power on earth can prevent a reduction in
+weight.
+
+Even a sedentary worker uses up about 2,500 calories a day. By reducing
+the food to 1,200 calories (this can be done without decreasing its
+bulk) and increasing the exercise to the point of burning up
+3,000 calories, the tissues are drawn upon for the difference, and a
+reduction in weight must be experienced just as surely as a reduction
+in a bank account is made by drawing checks on it.
+
+  MEN--UNDER AVERAGE WEIGHT
+
+  Experience of 43 American Companies
+  Duration of Experience, 1885-1908
+  Number of Policyholders, 530,108[I]
+
+  --------+-------------------------------------------------------------
+          |    Underweight,   ||    Underweight,   ||    Underweight,
+          |    5 to 10 lbs.   ||   15 to 20 lbs.   ||   25 to 45 lbs.
+    Ages  |-------------------||---------+---------||---------+---------
+     at   |  Death  |  Death  ||  Death  |  Death  ||  Death  |  Death
+   Entry. |  Rate   |  Rate   ||  Rate   |  Rate   ||  Rate   |  Rate
+          |  Below  |  Above  ||  Below  |  Above  ||  Below  |  Above
+          |  Std.[J]|  Std.   ||  Std.   |  Std.   ||  Std.   |  Std.
+  --------+---------+---------||---------+---------||---------+---------
+   20-24  |   ...   |    7%   ||   ...   |   15%   ||   ...   |   34%
+   25-29  |    1%   |   ...   ||   ...   |    8    ||   ...   |   16
+   30-34  |   ...   |    4    ||   ...   |    0    ||   ...   |    8
+   35-39  |    9    |   ...   ||   ...   |    3    ||   ...   |    2
+   40-44  |   15    |   ...   ||   13%   |   ...   ||    3%   |   ...
+   45-49  |    3    |   ...   ||    1    |   ...   ||   11    |   ...
+   50-56  |   10    |   ...   ||    8    |   ...   ||    9    |   ...
+   57-62  |    7    |   ...   ||   18    |   ...   ||   19    |   ...
+  --------+---------+--------------------+--------------------+---------
+
+[I] Medico-Actuarial Mortality Investigation, Volume 11, page 10.
+
+[J] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+The most favorable mortality (19 per cent. below the average) is found
+among those aged 57 to 62 who are extremely light in weight, compared
+with the average weight for those ages. The next lowest mortality in any
+other age group (15 per cent. below the average) is among those aged 40
+to 44 who are 5 to 10 pounds under the average weight.
+
+[Sidenote: Diet for Underweight]
+
+Thin people lose heat more readily than stout people, as they have a
+larger percentage of active tissue and expose more skin surface in
+proportion to the body weight. They require, therefore, an abundant
+supply of energy food, or fuel foods, fats, starch and sugar. Butter
+and olive oil are better than other fats and less likely to disturb the
+digestion. Sugar is a valuable fuel food, but should not be taken in
+concentrated form into an empty stomach. Sweets are best taken at the
+end of a meal, but in such cases the teeth should be well cleansed.
+Fruit at the end of a meal tends to prevent any injury to the teeth from
+sugar and starches.
+
+Potatoes, cereals, bread and all starchy vegetables are fattening, but
+should be well chewed and tasted before swallowing. Thin, anemic people
+derive much benefit from egg lemonade or egg-nogs (without alcohol) made
+from the yolks, which contain fat, iron and other valuable elements.
+
+[Sidenote: Exercise for Underweight]
+
+Overfatigue and exhausting physical exertion should be avoided.
+
+Moderate systematic exercises, with deep breathing, and sleeping out of
+doors, or approaching as near to it as one can, are advisable. At middle
+life and after, underweight, unless extreme or accompanied by evidence
+of impaired health, should not give any concern. Other things being
+equal, the old motto "A lean horse for a long race," holds good.
+
+
+
+
+SECTION III
+
+NOTES ON POSTURE
+
+
+[Sidenote: Corrective Exercises for Faulty Posture]
+
+Among simple exercises recommended for strengthening the abdominal
+muscles and restoring the organs to normal position are the following:
+
+Lie flat on the back and rise to a sitting posture; squat until the
+thighs rest upon the calves of the legs. Lie flat on the back, head
+downward on an inclined plane (an ironing board, uptilted, will do) and
+make a bridge at intervals by arching the abdomen and resting on
+shoulders and heels.
+
+From the fundamental standing posture described in this section, a
+number of exercises can be developed.
+
+1. _Yard-arm._--While deeply inhaling (through the nose) slowly raise
+the arms to horizontal position, straight out from the sides; let the
+arms fall slowly to the sides while exhaling. The chest should be well
+arched forward, hips drawn backward and arms hung back of thighs while
+performing this exercise.
+
+These movements should be performed at the rate of about 10 per minute.
+
+3. _Tree-swaying._--While in the standing position, thrust the arms
+straight above the head, then sway from side to side, moving from the
+hips upward, the arms loosely waving like the branches of a tree.
+(Sargent.)
+
+4. _Leg-lifting._--Assume the standing position, but with hands resting
+on the hips. Raise the right thigh until at right angles with the body,
+leg at right angles with thigh, thrust the leg straightforward to a
+horizontal position, then sweep the leg back to standing posture. Repeat
+with the left leg. (Sargent.)
+
+5. _Signal Station._--Assume the standing posture with hands on hips.
+Thrust the right arm straight upward, while lifting the left leg outward
+and upward and rigidly extended. Lower the limbs and repeat on other
+side. (Sargent.)
+
+6. _Crawling Position._--Rest on hands and knees, thighs and arms at
+right angles to the body, spine straight. Reach forward with arm and
+follow with thigh and leg of same side; repeat on other side. Knee
+protectors can be worn during this exercise.
+
+[Sidenote: Corrective Exercises for Flat Foot]
+
+Draw two parallel chalk lines about three-fourths the length of one foot
+apart and practise walking on them until the habit of toeing straight is
+acquired.
+
+When standing, do not keep the heels together and toes out, as in the
+ordinary attitude prescribed by athletic manuals, and the military
+attitude of "attention." Correct posture is more like the military
+attitude "at rest"--namely, heels apart, toes straight forward, the
+sides of the feet forming two sides of a square. This attitude gives
+stability and poise and insures a proper distribution of the weight of
+the body upon the structures of the feet.
+
+This straightforward direction of the feet with heels apart is also
+noted in Spartan sculpture.
+
+Those who stand a great deal should avoid distorted positions, such as
+resting the weight on the sides of the feet, or on one foot with the
+body sagging to one side. The body weight should be kept evenly
+supported on both feet.
+
+[Sidenote: Consult Specialist]
+
+When the condition of flat foot is found, the advice of an Orthopedic
+surgeon (specialist on bone deformities, etc.) should be sought, as
+often a plaster cast of the foot is required in order that a proper
+brace be adjusted to assist in the cure. In some cases, operative
+treatment may be needed.
+
+The condition is one which should be treated by a physician or surgeon,
+and not by a shoemaker. The ordinary arch supports supplied by
+shoemakers do not cure flat foot. Shoes for such feet should be made to
+order, and have a straight internal edge.
+
+All such measures must be supplemented by proper exercises, and the
+correction of faulty position of the feet while walking.
+
+Unless "toeing out" is corrected by exercise and a proper shoe, an arch
+brace will do more harm than good.
+
+The disturbances of health due to weak feet are manifold, just as are
+those due to eye-strain. Pain in the feet, legs and back, often mistaken
+for rheumatism, and improperly treated with drugs and liniment, chronic
+general fatigue and nervous depression are often due to this rather
+common affection.
+
+[Sidenote: Detecting Weak Feet]
+
+To detect weak feet, note whether there is a tendency to toe out when
+walking, and a bending inward of the ankles when standing or walking,
+or a disposition to walk on the inner side of the feet, as shown by the
+uneven wearing of the shoe. This condition may be present with a high
+instep, and no evidence of flat foot. As flat foot develops the inward
+bend of the ankle is easily apparent. The inner hollow of the foot
+disappears and the entire sole rests flat upon the ground when the shoes
+are removed.
+
+The earlier in life this condition of weak feet is detected, the better
+for the individual. After middle life, a cure, especially in extremely
+heavy people, may be difficult or impossible, if the arches are
+completely broken down. Much relief, however, can be afforded by proper
+braces, fitted scientifically, by means of a plaster cast.
+
+In young people, a cure can almost invariably be effected, and after a
+time braces and supports are not needed.
+
+It is a very grave mistake to suppose that in such cases so-called arch
+supports will either cure flat foot or that people with weak feet are
+necessarily condemned to wear such supports throughout life.
+
+The cure is sometimes effected in a short time, but it may take a year
+or two, and with proper management it can usually be accomplished,
+unless there is some unusual complication.
+
+The prevention of flat foot consists largely in affording due exercise
+of the leg and foot muscles and tendons by plenty of walking and
+running, especially in childhood, and especially on rough ground. Flat
+pavements are, indirectly, one cause of flat foot.
+
+
+
+
+SECTION IV
+
+NOTES ON ALCOHOL
+
+
+The influence of alcohol on longevity can be most satisfactorily
+determined by the records of life insurance companies wherein the
+death-rates among those abstaining from alcohol have been computed as
+compared to those of the general class of insured lives. In considering
+such figures it is well to bear in mind that the general or
+non-abstaining class comprises only those who were accepted as standard
+healthy risks and so far as could be determined were moderate in their
+use of alcohol. Such experiences have been carefully compiled by the
+following companies:
+
+United Kingdom Temperance and General Provident Institution of
+London;[1][K] The Sceptre Life;[2] The Scottish Temperance Life of
+Glasgow;[3] The Abstainers and General Life of London;[4] The
+Manufacturers' Life of Canada;[5] Security Mutual Life of Binghamton,
+N. Y.[6]
+
+[K] The notes ("[1]" etc.) refer to the publications listed at the close
+of the section.
+
+[Sidenote: Comparative Mortality Among Abstainers and Non-Abstainers]
+
+The comparative mortality among abstainers and non-abstainers in several
+of these companies is shown in the charts exhibited in this section.
+
+It is probable that the heavier mortality among non-abstainers as
+compared to abstainers is not wholly due to the chemical effect of
+alcohol on the tissues, but in some degree to collateral excesses
+(especially those resulting in infection from the diseases of vice) and
+a more careless general manner of living engendered by alcoholic
+indulgence; that, furthermore, those who indulge in so-called moderation
+are open to greater temptation to increased indulgence and final excess
+than those who abstain altogether.
+
+It has often been alleged, however, that the lower mortality among
+abstainers was due solely to a more conservative habit of living, and
+that this class is largely composed of people in favorable or preferred
+occupations, such as clergymen and teachers.
+
+The experience of the Security Mutual of Binghamton, N. Y., does not
+support such a postulate. During a twelve years' experience the
+mortality among the abstainers was one-third that of the tabular
+expectation, and their occupations were classified as follows:
+
+  Clergymen                                       4 per cent.
+  Farmers                                        19  "    "
+  Clerks                                         15  "    "
+  Miscellaneous (earning $15 to $25 per week)    62  "    "
+
+Mr. Roderick McKenzie Moore, Actuary of the United Kingdom Temperance
+and General Provident Institution,[7] has this to say regarding the
+abstainers' class in that company:
+
+    The total abstainer class was not "nursed" or favored to produce
+    a low mortality. So far as could be determined (and many of the
+    risks came in personal contact with the officers) they were of the
+    same general class as the non-abstainers. They were written by the
+    same group of agents, for the same kind of policies, for the same
+    average amounts, _and were in the same general walks of life_, and
+    of the same general financial condition. They were almost equal in
+    numbers to the general class and did not form a small high grade
+    section of the policyholding body. On the contrary, greater care was
+    exercised in the selection of the non-abstainers because of the less
+    favorable experience anticipated on them, and many borderline risks
+    were accepted in the abstaining class because of a feeling that
+    their abstinence would neutralize some unfavorable factor.
+
+  UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1866-1910
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 91%
+
+  [L]ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--. 66%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--37.7% HIGHER THAN AMONG
+  ABSTAINERS
+
+[L] THAT IS, WHERE--ACCORDING TO THE MORTALITY TABLES UPON WHICH
+PREMIUMS ARE BASED--100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY DIED.
+
+       *       *       *       *       *
+
+  SCEPTRE LIFE ASSOCIATION OF LONDON
+  WHOLE LIFE POLICIES
+  1884-1911
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 80%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 52%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--51.8% HIGHER THAN AMONG
+  ABSTAINERS
+
+  THE LIFE EXTENSION INSTITUTE, INC.
+
+       *       *       *       *       *
+
+  THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1883-1912
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 66%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 48%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--43.5% HIGHER THAN AMONG
+  ABSTAINERS
+
+       *       *       *       *       *
+
+  COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE
+  COMPANIES 1885-1908
+
+  DEATH RATE AMONG INSURED LIVES GENERALLY--MEDICO ACTUARIAL TABLE
+  100 |||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING 2 GLASSES OF BEER OR 1 GLASS OF
+  WHISKEY DAILY
+  118 ||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS GIVING HISTORY OF PAST INTEMPERANCE, BUT
+  APPARENTLY CURED
+  150 ||||||||||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING MORE THAN 2 GLASSES OF BEER OR
+  1 GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE & STANDARD RISKS
+  186 |||||||||||||||||||||||||||||||||||||||||||||||
+
+       *       *       *       *       *
+
+Now that accurate laboratory evidence is available regarding the
+physiological effect of alcohol in so-called moderate doses the
+insurance experience seems consistent, and the higher mortality among
+so-called moderate drinkers is only what we would naturally expect to
+find in the light of the most recent knowledge regarding its effects
+upon the human organism, not only in the direct causation of disease,
+but in lowering the defense to disease and increasing the liability to
+accident, and the tendency to careless living.
+
+[Sidenote: Medico-Actuarial Mortality Investigation]
+
+In the recent medico-actuarial investigation[8], including forty-three
+American life insurance companies, the combined experience on users of
+alcohol has been compiled, with very interesting results. It may be
+subdivided as follows:
+
+First: Those who were accepted as standard risks but who gave a history
+of occasional alcoholic excess in the past. The mortality in this group
+was 50 per cent. in excess of the mortality of insured lives in general,
+equivalent to a reduction of over four years in the average lifetime of
+the group.
+
+Second: Individuals who took two glasses of beer, or a glass of whisky,
+or their alcoholic equivalent, each day. In this group the mortality
+was 18 per cent. in excess of the average.
+
+Third: Men who indulge more freely than the preceding group, but who
+were considered acceptable as standard insurance risks. In this group
+the mortality was _86 per cent._ in excess of the average. In short, we
+find the following increase of mortality over the average death rate
+among insured risks generally:
+
+  Steady moderate drinkers but accepted
+      as standard risks                     86 per cent.
+  Having past excesses                      50  "    "
+  Very moderate drinkers                    18  "    "
+
+This means that steady drinkers who exceed two glasses of beer or one
+glass of whisky daily are not, on the evidence, entitled to standard
+insurance, but should be charged a heavy extra premium.
+
+In these groups, the death rates from Bright's disease, pneumonia and
+suicide were higher than the normal.
+
+[Sidenote: Consumption of Alcohol]
+
+The per capita consumption of alcohol has greatly increased in the
+United States in recent years, while in the United Kingdom it has
+materially decreased, as shown in the following table. This factor must
+be considered in assigning a cause for the increasing mortality from
+degenerative diseases in this country as compared to a decreasing
+mortality from these maladies in Great Britain.
+
+  ANNUAL PER CAPITA CONSUMPTION (IMPERIAL GALS.) OF ALCOHOL IN VARIOUS
+  COUNTRIES[9] 1896-1912
+
+  --------+------------------------------+--------------------------------
+          |           1896-1900.         |           1908-1912.
+          +------+------+--------+-------+------+------+--------+---------
+          | Beer.| Wine.|Spirits.| Total.| Beer.| Wine.|Spirits.|  Total.
+  --------+------+------+--------+-------+------+------+--------+---------
+  Germany | 25.4 |  1.37|  1.66  | 28.43 | 22.4 |  1.09|  1.29  | 24.78
+  U. K.   | 31.6 |   .39|  1.05  | 33.04 | 26.65|   .26|   .71  | 27.62
+  France  |  5.5 | 19.9 |  1.7   | 27.1  |  8.6 | 24.7 |  1.42  | 34.72
+  U. S.   | 13.01|  .30 |   .81  | 14.12 | 16.62|   .52|  1.02  | 18.16
+  --------+------+------+--------+-------+------+------+--------+---------
+
+
+#Laboratory and Clinical Evidence Relating to the Physiological Effects
+of Alcohol#
+
+To interpret correctly the mortality statistics relating to moderate
+drinkers and total abstainers, one must have some knowledge of the
+physiological effects of alcohol in so-called moderate doses, a
+knowledge which is often lacking in those who assume to interpret such
+statistics.
+
+For example: If it could be shown that small doses of alcohol produce no
+ascertainable ill effects upon the human organism, the higher mortality
+among the moderate drinkers as compared to total abstainers might have
+to be explained as due to some as yet unrecognized cause or causes
+other than alcohol. But if laboratory and clinical evidence shows that
+alcohol in so-called moderate quantities (social moderation) produces
+definite ill effects, such as lowering the resistance to disease,
+increasing the liability to accident and interfering with the efficiency
+of mind and body and thus lessening the chances for success in life, to
+say nothing of any toxic degenerative effect upon liver, kidneys, brain
+and other organs, the excess mortality that unquestionably obtains among
+moderate drinkers as compared to total abstainers must be ascribed
+chiefly to alcohol.
+
+It is not possible here to give all the evidence, but the following
+items will serve to clarify these questions.
+
+[Sidenote: Effect on Brain and Nervous System]
+
+Kraepelin[10] and his pupils have contributed most extensively to our
+knowledge on this subject. According to such authorities, a half to a
+whole liter of beer is sufficient to lower intellectual power, to impair
+memory, and to retard simple mental processes, such as the addition of
+simple figures. Habitual association of ideas, and free association of
+ideas are interfered with.
+
+As far back as 1895, Smith demonstrated the influence of small doses of
+alcohol in impairing memory, and these results have been confirmed by
+Kraepelin and quite recently by Vogt[11] in experiments on his own
+person--15 cc. (about 4 teaspoonfuls) of whisky on an empty stomach, or
+25 cc. with food, being sufficient to distinctly impair the power to
+memorize.
+
+Careful and exact experiments have shown the influence of moderate doses
+of alcohol in lessening the amount of work performed by printing
+compositors. There has also been shown a disturbance in the sequence of
+ideas. The time that elapses between an irritation and the beginning of
+a responsive movement can be measured within one one-thousandth of a
+second. According to Aschaffenburg,[12] under the influence of even very
+small doses of alcohol this reaction period is disturbed and shortened.
+It is below the normal, the acceleration being attained at the expense
+of precision and reliability. Indeed, the reaction is often premature,
+and constitutes a false reaction--"the judgment of the reason comes
+limping along after the hasty action."
+
+It is now conceded that alcohol is not a real brain stimulant, but acts
+by narrowing the field of consciousness. By gradually overcoming the
+higher brain elements the activities of the lower ones are released,
+hence the so-called stimulation and the lack of judgment and common
+sense often shown by those even slightly under the influence of alcohol.
+The man who wakes up under alcohol is really going to sleep, as far as
+his judgment and reason are concerned. Complete abolition of
+consciousness is brought about by sufficient doses as when ether or
+chloroform is taken.
+
+Under moderate doses, muscular efficiency is at first increased a little
+and then lowered, the total effect being a loss in working power, as
+shown by the experiments of Dubois, Schnyder,[13] Hellsten,[14] and
+others.
+
+[Sidenote: Influence on Bodily Resistance to Disease]
+
+Muller, Wirgin and others[15] have shown that alcohol restricts the
+formation of antibodies (the function of which is to resist infection in
+the blood) in rabbits, and Laitinen[16] has shown that the prolonged
+administration of small doses in men (15 cc.) is sufficient to lower
+vital resistance, especially to typhoid fever.
+
+Rubin[17] has demonstrated that alcohol, ether and chloroform, injected
+under the skin, render rabbits more vulnerable to streptococcus (blood
+poison) and pneumnococcus infection (pneumonia); Stewart,[18] that small
+amounts lower the resistance to tuberculosis and streptococcus
+infection; Craig and Nichols,[19] that moderate doses of whisky were
+sufficient to cause a negative Wassermann reaction in syphilitic
+subjects; Fillinger[20] found the resistance of red blood cells much
+reduced after the administration of champagne to healthy human subjects.
+Similar results were found in dogs and rabbits.
+
+Weinburg[21] confirmed these results by the same methods, showing that
+20 per cent. of the red cells lose their resistance after the
+administration of 450 cc. of champagne.
+
+Parkinson,[22] in a series of careful tests, failed to establish any
+influence on phagocytosis (capacity of the white blood cells to destroy
+bacteria), except when large doses or continuous moderate doses were
+taken.
+
+[Sidenote: Effect on Circulation]
+
+On the heart and circulation, alcohol acts as a depressant, increasing
+the rate, but not the force, of the pulse. It causes depression of the
+nerve center controlling the blood vessels and thus lowers blood
+pressure. Large doses cause paralysis of these nerves and of the heart.
+
+Miller and Brooks[23] found from small doses (6 to 12 cc. absolute
+alcohol) an increase in blood pressure in conscious (unanesthetized)
+animals, contrary to the findings of Crile,[24] Cabot,[25] Dennig,[26]
+Hindelang and Grünbaum, Alexandroff[27] and others, _in man_; but the
+amounts were small and variable, according to individual susceptibility,
+_thus showing the drug to be, even on such evidence, uncertain and
+unserviceable as a heart stimulant_.
+
+[Sidenote: Food Value]
+
+Atwater and Benedict,[28] and Beebe[29] and Mendel,[30] have shown that
+alcohol is a "protein sparer," and can, to some extent, take the place
+of fats and carbohydrates. This is what is meant by calling alcohol a
+"food." Always, however, it fails to pass some test by which true foods
+are measured. Apart from its effect on the nervous system, among which
+must be figured its action on the blood vessels which causes a _loss of
+body heat_, Mendel has shown that in moderate doses (96 cc. daily) it
+increases the output of uric acid and allied (purin) bodies derived from
+the tissues, a fact which distinguishes it from all other foods. These
+poisonous or drug effects must always be considered, together with any
+alleged nourishing effects. Alcohol is still used by some as a rapidly
+available fuel-food in fevers, and when ordinary foods cannot be readily
+digested and made available. But this is done to a much less degree than
+formerly, now that its narcotic and poisonous effects are more fully
+understood. Sugar and water often serve quite as useful a purpose.
+
+It seems reasonable, on the evidence herein presented, to class alcohol
+among the narcotic or "deadening" drugs, such as ether or chloroform.
+Indeed, Aschaffenburg[31] has recently called attention to the growth of
+the ether habit in eastern Germany, where this drug is used as a
+so-called stimulant, while in reality the effects are well known to be
+narcotic, or deadening.
+
+The laboratory and the life insurance records simply give exact
+expression to what has long been a matter of common knowledge to the
+employer of labor and to leaders and commanders of men; to wit, that the
+influence of alcohol on any large group of men, whether they be artisans
+or soldiers, is harmful and lowers the efficiency of the group.
+Individual susceptibility varies, but the man who thinks he is an
+exception and can indulge with safety may find that he is mistaken only
+after serious damage to the body has been done and perhaps a definite
+loss sustained in happiness and achievement.
+
+[Sidenote: Effect on Offspring]
+
+Stockard,[32] in his experiments on animals, has demonstrated
+conclusively that the germ cells of males can be so injured by allowing
+the subjects to inhale the fumes of alcohol that they give rise to
+defective offspring, although mated with vigorous untreated females. The
+offspring of those so treated when reaching maturity are usually nervous
+and slightly undersize. These effects are apparently conveyed through
+the descendants for at least three generations. Such evidence
+establishes at least the probability of the transmission of serious ill
+effects to human offspring through alcoholic indulgence of the male
+parent.
+
+Much of the statistical evidence that has been produced on both sides of
+this question of the transmissibility of the effect of alcohol is
+misleading unless very critically analyzed, but the results of exact
+laboratory experiments can hardly be gainsaid.
+
+Those who trifle with alcohol should at least take the precaution to be
+periodically examined in order to detect the earliest signs of
+ill-effect. One's own feelings are not safe guides, and may fail to
+warn of danger until serious damage has been done.
+
+In 1914, at the annual meeting of the National Council of Safety, at
+which there were present representatives from several hundred large
+industries, the members unanimously voted to abolish liquor from their
+plants. It has been well stated by Quensel[33] that "work and alcohol do
+not belong together, especially when the work demands wideawakeness,
+attention, exactness and endurance."
+
+The restrictive and prohibitive measures of the French and Russian
+governments, the well known opposition of the Kaiser to alcohol and the
+warnings uttered by Lord Kitchener and leading British statesmen, are
+sufficient evidence that the condemnation of alcohol represents the
+deliberate judgment of the world's strong men.
+
+
+_REFERENCES_
+
+[1] United Kingdom Temperance and General Provident Institution of
+London, Annual Report, 1910.
+
+[2] Sceptre Life Association, Annual Report, 1912.
+
+[3] Scottish Temperance Life Assurance Company, Annual Report, 1912.
+
+[4] The Abstainers and General Insurance Company, Ltd., Annual Report,
+1912.
+
+[5] McMahon, T. F.: _The Use of Alcohol and the Life Insurance Risk._
+Proceedings of the Association of the Life Insurance Medical Directors
+of America, 1911, Twenty-second Annual Meeting, p. 473; Medical Record,
+LXXX, p. 1121.
+
+[6] Lounsberry, R. L.: Proceedings of the Life Assurance Medical
+Directors. October, 1913.
+
+[7] Moore, Roderick McKenzie: _On the Comparative Mortality Among
+Assured Lives of Abstainers and Non-Abstainers from Alcoholic
+Beverages._ Transactions of the Institute of Actuaries, 1913, XXXVIII,
+pp. 248-272.
+
+[8] Report of Medico-Actuarial Mortality Investigation, IV, pp. 11-13.
+
+[9] Statistical Abstract for the United Kingdom, Sixty-first Number,
+1809-1913 (Wyman & Sons), London, 1914, p. 173; Statistical Abstract for
+the Principal and Other Foreign Countries, 1901-1912, Thirty-ninth
+Number, pp. 505, 506, 507; Statistical Abstract of the United States,
+Thirty-sixth Number, 1913, p. 516.
+
+[10] Kraepelin, Emil: _Ueber die Beeinflussung einfacher psychischer
+Vorgänge durch einige Arzneimittel_, Verlag von Gustav Fisher, Jena,
+1892; Aschaffenburg, Gustav: _Praktische Arbeit unter Alkoholwirkung,
+Psychologische Arbeiten_, 1896, I, pp. 608-626; Kurz, Ernest, and
+Kraepelin, Emil: _Ueber die Beeinflussung psychischer Vorgänge durch
+regelmässigen Alkoholgenuss, Psychologische Arbeiten_, 1901, III,
+pp. 417-457; Mayer, Martin: _Ueber die Beeinflussung der Schrift durch
+den Alkohol, Psychologische Arbeiten_, 1901, III, pp. 535-586; Rudin,
+Ernst: _Ueber die Dauer der psychischen Alkoholwirkung, Psychologische
+Arbeiten_, IV, pp. 1-44.
+
+[11] Vogt, R.: _Om virkningen af 15-50 cm3 koncentrert spiritus paa
+erindringsevnen_, Norsk. Mag. f. Laegevidensh., 1910, LXXI, pp. 605-626;
+The Lancet (London), 1910, II, p. 1040.
+
+[12] Aschaffenburg, Gustav: _Crime and Its Repression_, Little, Brown &
+Company, Boston, 1913, p. 84.
+
+[13] Schnyder, L.: _Alkohol und Muskelkraft_, Archiv für
+Physiologie, 1902-3, XCIII, p. 451.
+
+[14] Hellsten, A. F.: _Ueber den Einfluss von Alkohol, Zucker und Thee
+auf die Leistungsfähigkeit des Muskels_, Munchen Med. Wchnschr., 1914,
+LI, pp. 18-94.
+
+[15] Bastedo, Walter A.: _Materia Medica Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 333.
+
+[16] Laitinen, T.: The Norman Kerr Lecture on _The Influence of Alcohol
+on Immunity_, Med. Rec., LXXVI, 1909, pp. 445-446. Read before the
+Twelfth International Anti-Alcoholic Congress, held in London, July,
+1909; _Uber die Einwirkung der kleinsten Alkoholengen auf die
+Widerstandsfähigkeit des tierischen Organismus mit besonderer
+Berücksichtigung der Nachkommenschaft_, _Ztschr. f. Hyg. u.
+Infections-krankheiten_, LVIII, 1907-8, p. 139.
+
+[17] Rubin, George: _The Influence of Alcohol, Ether, and Chloroform on
+Natural Immunity in its Relation to Leucocytosis and Phagocytosis_,
+Jour. Infct. Dis., 1904, I, pp. 425-444.
+
+[18] Stewart, Chas. E.: _The Influence of Alcohol on the Opsonic Power
+of the Blood_, Mod. Med., 1907, XVI, pp. 241-246. Read before the
+American Society for the Study of Alcohol and Drug Neuroses, Atlantic
+City, June 4, 1907, and published in the Jour. of Inebriety.
+
+[19] Craig, Chas. F., and Nichols, Henry J.: _The Effect of the
+Ingestion of Alcohol on the Result of the Complement Fixation Test in
+Syphilis_, Jour. A. M. A., 1911, LVII, pp. 474-76.
+
+[20] Fillinger, F. V.: _Weitere Mitteilungen über Resistenzverminderung
+der Erythrozyten nach Alkoholgenuss_, Deutsch. Med. Wchnschr., 1912,
+XXXVIII, p. 999.
+
+[21] Weinburg, W. W.: _The Lowering of Stability of Erythrocytes in
+Alcoholic Intoxication_, Russky Vratch, 1912, II, p. 1324; New York Med.
+Jour., 1912, XCVI, p. 1040.
+
+[22] Parkinson, P. R.: _The Relation of Alcohol to Immunity_, The Lancet
+(London), 1909, VII, pp. 1580-82.
+
+[23] Brooks, Clyde: _The Action of Alcohol on the Normal Intact
+Unanesthetized Animal_, Jour. A. M. A., 1910, LV, pp. 372-73. Read in
+the Section on Pathology and Physiology of the A. M. A. at the
+Sixty-first Session, St. Louis, June, 1910.
+
+[24] Crile, George W.: _Blood Pressure in Surgery_, J. B. Lippincott
+Company, Philadelphia, 1903. Cartwright Prize of the Alumni Ass'n of the
+College of Physicians and Surgeons, New York City.
+
+[25] Cabot, Richard C.: _Studies of the Action of Alcohol in Disease,
+Especially upon the Circulation_, Med. News, LXXXIII, 1903, pp. 145-153.
+Read before the Association of American Physicians, May 13, 1903.
+
+[26] Dennig, Hindelang und Grünbaum: _Uber den Einfluss des
+Alkohols auf den Blutdruck und die Herzarbeit in pathologischen
+Zuständen_, Namentlich beim Fieber, Deutsch. Arch. f. klin. Med., 1909,
+XCVI, pp. 153-162.
+
+[27] Alexandroff, Emilie: _Ueber die analeptische Wirkung des Alkohols
+bei pathologischen Zuständen_, Cor. Bl. f. schweiz. Aerzte., 1910, XL,
+pp. 465-475; Action of Alcohol During Febrile and other Pathologic
+Conditions, Jour. A. M. A., 1910, LV, p. 174.
+
+[28] Atwater, W. A., and Benedict, F. G.: _An Experimental Inquiry
+Regarding the Nutritive Value of Alcohol_, National Academy of Science,
+1902, Sixth Memoir.
+
+[29] Beebe, L. B.: _The Effect of Alcohol and Alcoholic Fluids Upon the
+Excretion of Uric Acid in Man_, Amer. Jour. Physiol., 1904, XII,
+pp. 13-37.
+
+[30] Mendel, L. B., and Hilditch, Warren W.: _The Influence of Alcohol
+Upon Nitrogenous Metabolism in Men and Animals_, Amer. Jour. Physiol.,
+1910, XXVII, pp. 1-23.
+
+[31] Aschaffenburg, _Ibid._
+
+[32] Stockard, C. R.: _A Study of Further Generations of Mammals from
+Ancestors Treated with Alcohol_, Proc. Soc. Exper. Biol. and Med., 1914,
+XI, p. 136.
+
+[33] Quensel, Ulrik: _The Alcohol Question from a Medical
+Viewpoint--Studies in the Pathology of Alcoholism_, Year Book, United
+States Brewers' Association, 1914, p. 168.
+
+       *       *       *       *       *
+
+Bastedo, Walter A.: _Materiel Medico, Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 318.
+
+Bertillon, Jacques: _On Mortality and the Causes of Death According to
+Occupations_, Proceedings of the Fifteenth International Congress on
+Hygiene and Demography, Washington, 1912, I, p. 345.
+
+Boos, William F.: _The Relation of Alcohol to Industrial Accidents and
+to Occupational Diseases_, Proceedings of the Fifteenth International
+Congress on Hygiene and Demography, Washington, 1912, I, p. 829.
+
+Cabot, Richard C.: _The Consumption of Alcohol and of Other Medicines at
+the Massachusetts General Hospital_, Boston Med. Jour., CLX, 1909,
+pp. 480-81.
+
+Dixon, W. E.: _Alcohol in Relation to Life_, The Nineteenth Century,
+1910, LXVII, pp. 516, 523.
+
+"Ethyl Alcohol," _The Dispensatory of the United States of America_,
+J. B. Lippincott & Company, Philadelphia, 19th edition, p. 102.
+
+Ewald: _Alcohol in Relation to Infectious Diseases_, Med. Rec., 1913,
+LXXXIV, p. 75. Read before the Fourth National Congress on
+Physiotherapy, Berlin, March 26, 1913.
+
+Horsley, Sir Victor: _Discussion on Alcohol in Therapeutics_, Med. Rec.,
+1912, LXXI, p. 951. Read before the Hunterian Society.
+
+Hunter, Arthur: _Can Insurance Experience be Applied to Lengthen Life?_
+Proceedings of the Association of Life Insurance Presidents, Eighth
+Annual Meeting, 1914, pp. 27-37.
+
+Kelynak, T. M.: _The Drink Problem_, London, Methuen & Company, 1907.
+
+Landau, Anastazy: _Beitrage zur hehre vom Purinstoffwechsel und zur
+Frage über den Alkoholeinfluss auf die Harnsaureausscheidung_, Deutsch.
+Arch. f. klin. Med., XCV, 1908-9, pp. 280-328.
+
+Miller, Joseph L.: _The Physiologic Action, Uses and Abuses of Alcohol
+in the Circulatory Disturbance of the Acute Infection_, Jour. A. M. A.,
+1910, LV, pp. 2034-2037. Read in the joint session of the Sections of
+Practice of Medicine and Pharmacology and Therapeutics of the A. M. A.,
+Sixty-first Annual Session, held at St. Louis, June, 1910.
+
+Neff, Irwin H.: _The Problem of Drunkenness_, Proceedings of the
+Fifteenth International Congress on Hygiene and Demography, Washington,
+1912, IV, p. 510.
+
+Phelps, Edward Bunnell: _The Mortality from Alcohol in the United
+States_, Proceedings of the Fifteenth International Congress on Hygiene
+and Demography, Washington, 1912, Vol. I, p. 813.
+
+Proceedings: Association of Life Insurance Medical Directors, October,
+1911.
+
+Report of the Committee of Fifty on: Physiological Aspects of the Liquor
+Problem, Houghton, Mifflin & Company, two volumes, 1903.
+
+Togel, O., Brezina, E., and Durig, A.: _Ueber die kohlenhydratsparende
+Wirkung des Alkohols_, Biochem. Ztschr., 1913, I, 296; Editorial, Jour.
+A. M. A., 1913, LXI, p. 967.
+
+Williams, Henry Smith: _Alcohol, How it Affects the Individual, the
+Community and the Race_, The Century Company, New York, 1909.
+
+Woods, Robert A.: _The Prevention of Inebriety: Community Action_,
+Proceedings of the Fifteenth International Congress on Hygiene and
+Demography, Washington, 1912, IV, p. 517.
+
+
+#Additional Notes on Alcohol#
+
+[Sidenote: Nutrition Laboratory Experiments]
+
+There has lately been undertaken at the Nutrition Laboratory of the
+Carnegie Institution at Washington a very broad and comprehensive study
+of the effect of moderate doses of alcohol on the healthy and normal
+human body. The immense scope of the investigation planned may be judged
+by the fact that under the physiological division of the research, as
+laid out by Professors Raymond Dodge and E. C. Benedict, there are seven
+main sections and one hundred and sixty subdivisions. The program has
+been arranged after conferences, either in person or by letter, with the
+leading physiologists of the world, and may take ten years to complete.
+
+[Sidenote: Psychological Effects]
+
+The psychological program, carried out with the co-operation of Dr. F.
+Lyman Wells, has already been completed and the results recently
+published.[34] These results must be accepted as the testimony of pure
+science, free from all bias or even remote suggestion of propaganda.
+They were based upon experiments with moderate doses of alcohol
+(30 cubic centimeters, or about 8 teaspoonfuls, and 45 cubic
+centimeters) upon ten normal subjects, very moderate users of alcohol,
+and may be summarized as follows:
+
+[Sidenote: Lower Levels Spinal Cord]
+
+A very simple reflex act, the "knee-jerk," a nervous mechanism
+controlled by a center at the lower level of the spinal cord, was
+markedly depressed, the time of response being increased 10 per cent.
+and the thickening of the muscles concerned in the act decreased
+45 per cent. In some subjects the larger dose, 45 cubic centimeters,
+practically abolished the knee-jerk.
+
+The eye-lid reflex, elicited by a sudden noise, showed the next largest
+effect, the time of response being increased 7 per cent. and the degree
+of movement decreased 19 per cent.
+
+[Sidenote: Higher Levels]
+
+Other nervous mechanisms, or reflex arcs, at the higher levels of the
+cord, were next investigated: (1) eye-reaction to suddenly appearing
+stimulus, and (2) speech reaction to visual word stimuli. Dose A
+(30 cubic centimeters), accelerated the eye-reaction, while dose B
+(45 cubic centimeters) positively depressed it, agreeing with the simple
+reaction experiments of Kraepelin. This was the only instance of
+acceleration of movement of the voluntary muscles through alcohol, all
+the other tests showing it to be a consistent depressant. The speech
+reaction showed a positive depressant effect of 3 per cent.
+
+[Sidenote: Memory]
+
+Free association of ideas and memory tests were also made, and showed
+practically no effect from alcohol, but, unfortunately, the smaller dose
+only was used in these tests.
+
+The sensitiveness to electrical stimulation was decreased 14 per cent.
+
+Motor co-ordination, as evidenced by eye-movements in fixating seen
+objects, was next investigated. The velocity of these movements was
+decreased 11 per cent. Finger-movements, measured in an exceedingly
+delicate way, were reduced in speed 9 per cent.
+
+[Sidenote: Heart and Pulse]
+
+The effect on the pulse while these tests were made was observed, and
+electrocardiograms taken. The pulse was found to be accelerated, but not
+increased in force, that is, the "brake" was taken off the heart, but no
+driving force supplied by alcohol. The condition of the circulation was
+impaired by the narcotic effect of alcohol on the cardio-inhibitory
+center which holds the heart action in check.
+
+[Sidenote: Decreases Organic Efficiency]
+
+According to the investigators, the effect is to "decrease organic
+efficiency." This should shut off such little debate as still persists
+with respect to alcohol having any value as a heart stimulant.
+
+[Sidenote: Always a Depressant]
+
+While these investigations only confirm in part the contention of the
+Kraepelin school that alcohol first acts by depressing the higher
+centers, and tend to show that its first and most profound effect is on
+the lower levels of the spinal cord and the simpler nervous mechanisms,
+it confirms the view of these and other investigators, that the total
+effect of alcohol is that of a narcotic, depressing drug, even in the
+smallest doses usually taken as a beverage.
+
+[Sidenote: Resistance of Higher Brain Function]
+
+The possible reactions are more complex than those supposed by
+Kraepelin, and there is evident in the higher centers (the effect on
+highest brain functions, were not measured by Dodge and Benedict) a
+power of "autogenic reinforcement," which is well exemplified by the
+ability of a half-intoxicated person to sober up under some shock or
+strong incentive. When social conditions do not stimulate this
+reinforcement, but, on the contrary, dull and retard it, as in convivial
+company, there is reinforcement of the lower, more animal mechanisms of
+the nervous system, and we have exhibited revolting and foolish
+reactions to alcohol, which are consistent with these findings.
+
+[Sidenote: Explanation of Memory Effects]
+
+The slight effect on memory and free association is explained partly by
+the methods used in the laboratory (difference in time of recognizing
+words suddenly exposed a second time), which are more in the nature of
+"short cuts" and perhaps not so accurate a reproduction of normal
+memorizing as those employed by Kraepelin and Vogt (memorizing numbers
+and verse), and partly by the power of "autogenic reinforcement," which
+it is difficult to eliminate in a laboratory test.
+
+This, the latest contribution of science to the study of alcohol, gives
+added proof that the higher mortality among so-called moderate users of
+alcohol is largely due to the unfavorable effect on the protective
+mechanism of the body.
+
+[Sidenote: Lower Resistance]
+
+This has been further emphasized by the studies of Reich[35] at the
+University of Munich, who found that the resistance of blood cells to
+salt solution and to typhoid bacilli was less among alcohol users than
+among total abstainers.
+
+Konrádi[36] has found that comparatively few antibodies against cholera
+germs develop in persons who consume alcohol daily in fairly large
+quantities and who had been inoculated against cholera. Pampoukis[37]
+has observed that alcoholics are not favorable subjects for inoculation
+against rabies. The Pasteur Institute in Budapest has made similar
+observations, based on twenty-five years' experience.
+
+
+#Additional References#
+
+[34] Benedict, E. C.: _The Psychological Effects of Alcohol_, The
+Carnegie Institution, Washington, D. C., 1916.
+
+Benedict, E. C.: _The Psychologic Effect of Alcohol on Man_, The Journal
+A. M. A., 1916, lxvi, p. 1424.
+
+[35] Reich, H. W.: _Ueber den Einfluss des Alkoholgenusses auf
+Bakterizidie, Phagozytose und Resistenz der Erythrocyten, beim
+Menschen_, Arch. f. Hyg., 1916, lxxxiv, 337.
+
+[36] Konradi: _Ueber den Wert der Choleraschutzimpfungen_, Centralbl. f.
+Bakteriol., I. O., 1916, lxxvii, 339.
+
+[37] Alcohol and Immunity, Jour. A. M. A., 1916, lxvi, p. 962, p. 1122.
+
+
+
+
+SECTION V
+
+NOTES ON TOBACCO
+
+
+It is the purpose of this section to present as fairly as possible the
+evidence relating to the effects of tobacco on the human body, so that
+those who smoke may correctly measure the probable physical cost of the
+indulgence. The extremes of opinion on this subject are well expressed
+in the following verses:
+
+    "Hail! Social Pipe--Thou foe to care,
+    Companion of my elbow chair;
+    As forth thy curling fumes arise,
+    They seem an evening sacrifice--
+    An offering to my Maker's praise
+    For all His benefits and grace."
+                                      DR. GARTH.
+
+
+   "A custom loathsome to the eye, hateful to
+   the nose, harmful to the brain, dangerous to
+   the lungs, and the black stinking fume
+   thereof nearest resembling the horrible
+   Stygian smoke of the pit that is bottomless."
+                                        JAMES I.
+
+[Sidenote: What it Is]
+
+Tobacco is a plant, Nicotiana Tabacum of the order Solanaceæ, which
+includes Atropa Belladonna, or "Deadly Nightshade," Hyoscyamus, or
+"Henbane," Solanum Dulcamara, or "Bitter Sweet," all powerful poisons,
+and likewise the common potato and tomato, which are wholesome foods.
+The cured leaves are used for smoking and chewing, or when powdered, as
+snuff.
+
+[Sidenote: History]
+
+Prior to the middle of the 16th Century, the use of tobacco was confined
+to the American Indians. In 1560 the Spaniards began to cultivate
+tobacco as an ornamental plant, and Jean Nicot, the French Ambassador at
+Lisbon, introduced it at the court of Catherine de Medici in the form of
+snuff. Smoking subsequently became a custom which spread rapidly
+throughout the world, although often vigorously opposed by Governments.
+In the 17th Century, smoker's noses were cut off in Russia.
+
+[Sidenote: Composition]
+
+Tobacco contains a powerful narcotic poison, nicotin, which resembles
+prussic acid in the rapidity of its action, when a fatal dose is taken.
+
+The percentage of nicotin present varies according to the brand and the
+conditions under which it is cultured.
+
+The following figures have been given by the various authorities.
+
+  London Lancet[38]                                 .64 to  5.3  per cent.
+  French Dept. of Agriculture[39]                   .22 to 10.5    "   "
+  Connecticut Agricultural Experiment Station[40]           2.89   "   "
+                     (Home grown--after fermentation.)
+  U. S. Dept. of Agriculture[40]                    .94 to  5.     "   "
+                               (Domestic.)
+
+Aside from nicotin it also contains small quantities of related
+substances--nicotellin, nicotein, a camphoraceous substance termed
+nicotianin, said to give tobacco its characteristic flavor, and likewise
+a volatile oil developed during the process preparation. On heating,
+pyridin (a substance often used to denature alcohol), picolin, collidin,
+and other bases are formed, as well as carbolic acid, ammonia, marsh
+gas, cyanogen and hydrocyanic acid, carbon monoxide (coal gas) and
+furfural. Furfural is a constituent of fusel oil, which is so much
+dreaded in poor whisky. The smoke of a single cigaret may contain as
+much furfural as two ounces of whisky.
+
+The complex constitution of tobacco and the smoke from its combustion
+has caused much debate as to the substances that are responsible for its
+charm and its ill effects, which are to be described. No one can doubt
+the serious injurious effects from such a powerful poison as nicotin if
+taken in any but the most minute quantities (one to three milligrams
+have produced profound poisoning in man).
+
+It has been maintained by some that nicotin is practically destroyed in
+the process of smoking, and that the effects of tobacco are limited to
+the decomposition products resulting from the burning tobacco,
+especially pyridin. But pyridin is also formed in the burning of cabbage
+leaves, and cabbage leaves do not possess any attractions for smokers,
+neither do they produce the well-known effects that smoking and chewing
+tobacco produce. No doubt pyridin and furfural are factors in the drug
+effects of tobacco, but recent painstaking experiments by high
+authorities have shown the presence of nicotin in tobacco smoke, and
+when we reflect that there is sometimes sufficient nicotin in an
+ordinary cigar to kill two men, it is not strange that enough of it may
+be absorbed from the smoke passing over the mucous membranes of the
+nose, throat and lungs to produce a distinct physiological effect.
+
+Investigators who claim to show by experiments the absence of nicotin
+from tobacco smoke must explain why the palpable effects of smoking, in
+those who have not established a "tolerance," are those of nicotin
+poisoning, and why the symptoms produced by chewing tobacco are
+identical with those following the smoking of tobacco, which are: mild
+collapse, pallor of the skin, nausea, sweating, and perhaps vomiting,
+diarrhea, muscular weakness, faintness, dizziness, and rise in blood
+pressure followed by lowered blood pressure.
+
+Nicotin is undoubtedly decomposed by burning, but it may become
+volatilized by heat and a certain amount absorbed before decomposition
+takes place.
+
+Lehmann,[41] in 1908, found in tobacco smoke the following percentages of
+the nicotin contained in the tobacco:
+
+  Cigaret smoke                     82 per cent.
+  Cigar smoke                 85 to 97  "    "
+
+The London Lancet[42] (1912) gives the following figures:
+
+  Cigaret smoke                            3.75 to 84 per cent.
+  Pipe mixture smoke, smoked as cigarets           79   "    "
+  Pipe smoke                                 77 to 92   "    "
+  Cigar smoke                                31 to 63   "    "
+
+The United States Department of Agriculture[43] found in tobacco smoke
+about 30 per cent. of the nicotin originally present in the tobacco.
+
+Contrary to general opinion, Havana cigars contain less nicotin than the
+cheaper brands, which augurs ill for the large class of people who
+cannot afford to smoke higher priced brands. Many of the cheaper grades
+do, however, show a low percentage of nicotin.
+
+[Sidenote: Effects on Animals and Man]
+
+By means of an ingenious apparatus, Zhebrovski,[44] a Russian
+investigator, compelled rabbits to smoke cigaret tobacco for a period of
+6 to 8 hours daily. Some died within a month, and showed changes in the
+nerve-ganglia of the heart. Others established a tolerance similar to
+that exhibited by habitual smokers, but upon being killed at the end of
+five months, degenerative changes similar to those produced by the
+injection of nicotin were found, viz., hardening of the blood vessels.
+There is, indeed, no difficulty in producing the characteristic effects
+of nicotin by administering tobacco smoke, either in man or in
+animals.[45]
+
+Nicotin causes brief stimulation of brain and spinal cord, followed by
+depression. There is an increased flow of saliva, followed by a
+decrease (large doses diminish it at once) and often nausea, vomiting
+and diarrhea. The heart action is at first slowed and the blood pressure
+increased. Subsequently there is a depression of the circulation, with
+rapid heart action and lowered blood pressure. In habitual smokers, this
+preliminary stimulation may not occur. The stimulating effect on the
+brain is so brief that tobacco can not properly be termed a stimulant.
+Its effect is narcotic or deadening. Those who fancy that their thoughts
+flow more readily under the use of tobacco are in the same case with any
+other habitué whose thoughts can not flow serenely except under his
+accustomed indulgence. That a sound healthy man, who has never been
+accustomed to the use of tobacco, can do better mental or physical work
+with tobacco than without it has never been shown. Indeed, such
+experiments as have been made on students and others show to the
+contrary.[46]
+
+The statistics presented by Prof. Fred. J. Pack are of interest in this
+connection.
+
+In six educational institutions the students competing for places on the
+football team were grouped as follows:
+
+  ------------------------+-----------+-----------+------------
+                          |  Number   |  Number   | Per Cent.
+        Institution.      | Competing |Successful.|Successful.
+                          |for Places.|           |
+  ------------------------+-----------+-----------+------------
+     _Institution A._     |           |           |
+   Smokers                |    11     |     2     |   18.2
+   Non-smokers            |    19     |    11     |   57.9
+     _Institution B._     |           |           |
+   Smokers                |    10     |     4     |    40
+   Non-smokers            |    25     |    17     |    68
+     _Institution C._     |           |           |
+   Smokers                |    28     |     7     |    25
+   Non-Smokers            |    17     |    14     |    82
+     _Institution D._     |           |           |
+   Smokers                |    28     |    11     |   39.3
+   Non-smokers            |    15     |    10     |   66.6
+     _Institution E._     |           |           |
+   Smokers                |    10     |     7     |    70
+   Non-smokers            |    15     |    12     |    80
+     _Institution F._     |           |           |
+   Smokers                |     6     |     0     |     0
+   Non-smokers            |    26     |    15     |   57.7
+  ------------------------+-----------+-----------+------------
+
+
+  SCHOLASTIC STANDING
+
+  ---------+-------+-------++--------+-------+--------
+   Institu-|Smoker.| Non-  ||Institu-|Smoker.| Non-
+    tion.  |       |smoker.|| tion.  |       |smoker.
+  ---------+-------+-------||--------+-------+--------
+      A    | 65.2  | 69.8  ||   G    | 74.0  | 75.0
+      B    | 64.7  | 74.6  ||   H    | 75.2  | 79.4
+      C    | 78.8  | 81.1  ||   I    | 81.6  | 88.4
+      D    | 75.8  | 77.6  ||   J    | 78.5  | 81.3
+      E    | 84.6  | 84.8  ||   K    | 74.0  | 84.6
+      F    | 69.6  | 71.3  ||   L    | 77.3  | 77.6
+  ---------+-------+-------++--------+-------+--------
+
+The following table shows the relative scholastic standing of smokers
+and non-smokers:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |   Total   |   Average
+              |   of Men.    |   Mark.   |    Mark.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |   6,034   |    74.5
+   Non-smokers|     101      |   8,021   |    79.4
+  ------------+--------------+-----------+-------------
+
+Twelve institutions reporting:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |  Highest  |   Lowest
+              |   of Men.    |  Marks.   |   Marks.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |      4    |     12
+   Non-smokers|     101      |     11    |      6
+  ------------+--------------+-----------+-------------
+
+  ---------------------------+-----------+-------------
+           Number of         |  Highest  |   Lowest
+             Men.            |  Marks.   |   Marks.
+  ---------------------------+-----------+-------------
+   101 non-smokers furnish   |     11    |      6
+   101 smokers would furnish |      5    |     15
+  ---------------------------+-----------+-------------
+
+  ------------+------------+----------------+----------
+              |   Number   |     Total      |
+              |   of Men.  |   Conditions   | Average.
+              |            | and Failures.  |
+  ------------+------------+----------------+----------
+   Smokers    |     82     |       70       |   .853
+   Non-smokers|     98     |       48       |   .439
+  ------------+------------+----------------+----------
+
+[Sidenote: Tobacco Smoking Athletes]
+
+Prof. Pack's conclusions were as follows:
+
+    1. Only half as many smokers as non-smokers are successful in the
+       "try outs" for football squads.
+
+    2. In the case of able-bodied men smoking is associated with loss of
+       lung capacity amounting to practically 10 per cent.
+
+    3. Smoking is invariably associated with low scholarship.
+
+There have of course been many notable instances of high scholarship and
+prodigious mental achievement by heavy smokers. Such exceptions,
+however, do not affect conclusions derived from the study of average
+groups.
+
+Hitherto figures on smoking and athletics have been open to question
+because comparisons were made between groups that are not of necessity
+of the same physical and mental type, having no important difference
+except in the use of tobacco. But Prof. Pack has sought to avoid this
+objection. As he points out, the football squad is probably as nearly a
+homogeneous group as it is possible to find. It seems reasonable to
+account for the inferior physical and mental work of these particular
+groups of smokers on the theory that in the main the well known toxic
+effects of tobacco are sufficient to create this difference.
+
+Dr. George J. Fisher,[47] in a series of careful tests found:
+
+    1. Cigaret smoking caused an increase in the heart rate.
+
+    2. Cigaret smoking maintained a blood pressure which, under the
+       circumstances of the experiment, would otherwise have dropped.
+
+    3. Cigar smoking caused a considerable increase in heart rate and
+       blood pressure.
+
+    4. In a number of instances, in the cigar test, the heart was
+       unable to maintain, with a vertical position, the increased blood
+       pressure found in the horizontal position, showing a disturbance of
+       the control of the blood vessels. This latter effect was more
+       pronounced in tests taken on non-smokers.
+
+    5. It was also noted that smoking was not conducive to concentration
+       upon the reading, which the men attempted during the tests.
+
+Bush,[48] in a series of tests on each of 15 men in several different
+psychic fields found the following conditions among smoking students
+immediately after the period of smoking was completed:
+
+    1. A 10½ per cent. decrease in mental efficiency.
+
+    2. The greatest actual loss was in the field of imagery,
+       22 per cent.
+
+    3. The three greatest losses were in the fields of imagery,
+       perception and association.
+
+    4. The greatest loss, in these experiments, occurred with cigarets.
+
+Bush ascribed these effects to pyridin, claiming that his experiments
+failed to reveal nicotin in the tobacco smoke, except in a very small
+proportion in that of cigarets.
+
+Tests for nicotin in smoke are beset with many difficulties and possible
+fallacies which have in the past misled investigators into apparently
+determining that tobacco smoke contained no nicotin, but simply
+decomposition products.
+
+Pyridin is unquestionably present in tobacco smoke, and is a poisonous
+substance, although less so than nicotin. It is not found, however, in
+chewing tobacco, and as the clinical effects of chewing tobacco are
+apparently identical with those of smoking tobacco, very strong and
+universally accepted chemical proof of the absence of nicotin from
+tobacco smoke must be awaited before accepting such a conclusion.
+(See([41]), ([42]), ([43]) in bibliography.)
+
+Cigaret smoking is a time waster; that is, it breaks up the power of
+attention, as few smokers are satisfied with one cigaret and the mere
+physical act of lighting a fresh cigaret disturbs the continuity of
+thought and work. Dr. W. J. Mayo[49] calls attention to the fact that
+according to his observations research scholars who smoke cigarets have
+not done well.
+
+[Sidenote: Insurance Experience on Tobacco Smokers]
+
+Only one insurance company, the New England Mutual,[50] has published
+any experience on tobacco users. This covered a period of 60 years and a
+body of 180,000 policyholders, as follows:
+
+RATIO OF ACTUAL TO EXPECTED MORTALITY.[M]
+
+  -------------------------------------------------------
+    ABSTAINERS. | RARELY USE. | TEMPERATE. |  MODERATE.
+  --------------|-------------|------------|-------------
+   Tobacco, 59% |     71%     |    84%     |     93%
+   Alcohol, 57% |     72%     |    84%     |    125%
+  -------------------------------------------------------
+
+[M] The standard here used is the American Experience Table, which is
+largely an artificial table upon which premiums are based, but which
+provides for a much higher mortality than the average companies sustain.
+For example, the actual mortality of the New England Mutual in 1913 was
+57 per cent. of the expected.
+
+[Sidenote: Interpretation]
+
+Fifty-nine per cent. of the expected mortality means that where,
+according to the premium tables, 100 were expected to die, only 59
+actually died.
+
+The general class of risks in this company were of excellent quality, as
+the figures show. Nevertheless, the abstainers exhibited a far lower
+mortality than that experienced by the general class.
+
+Dr. Edwin Wells Dwight, who presented the figures, urged caution in
+their interpretation, suggesting that the low mortality among
+abstainers, both from alcohol and tobacco, might well be due to a more
+conservative habit of living. Furthermore, as the abstainers from
+alcohol were not separated from the abstainers from tobacco in this
+analysis a perfect comparison can not be made; but our knowledge of the
+toxic effects of both these narcotics and the preceding statistics of
+Doctor Pack justify us in assigning to tobacco a positively unfavorable
+effect.
+
+[Sidenote: Poisonous Effects]
+
+Experiments on animals with nicotin extracts from tobacco and inhalation
+of tobacco smoke have produced hardening of the large arteries. Clinical
+observation by some of the world's best authorities indicates that the
+same conditions are brought about in man by heavy smoking.[51]
+
+Disturbance of the blood pressure, rapid heart action, shortness of
+breath, palpitation of the heart, pain in the region of the heart, are
+important effects. Tobacco heart is often lightly spoken of because the
+abandonment of the habit will often restore the heart to its normal
+condition, but tobacco heart sometimes causes death, especially under
+severe physical strain or in the course of acute disease, such as
+typhoid or pneumonia. Surgeons[52] have noted failure to rally after
+operation in tobacco users, who are, of course, deprived of their
+accustomed indulgence immediately before and after operation. It is
+probable that many such cases pass unrecognized, although the alcoholic
+is usually supplied the narcotic his system demands.
+
+Cannon, Aub, and Binger[53] have also shown that nicotin stimulates the
+adrenal glands, small organs adjacent to the kidneys, which secrete a
+substance that in excess powerfully affects the blood vessels,
+constricting them and temporarily increasing the blood pressure. This
+influence may be partly responsible for the change in the blood vessels
+noted in heavy smokers.
+
+Excessive smoking is often an important factor in causing insomnia.
+
+Blindness or tobacco amblyopia, a form of neuritis, is not an uncommon
+affection among smokers. There is also often an irritant effect on the
+mucous membranes of eyes from the direct effect of the smoke.
+
+Catarrhal conditions of the nose, throat and ear have also been noted.
+
+Acid dyspepsia is a common affection among smokers.
+
+Few people realize that so many ingredients in tobacco and tobacco smoke
+are deadly poisons. Few people know that one drop of nicotin on the
+unbroken skin of a rabbit will produce death.[54] Two drops on the
+tongue of a dog or cat will prove fatal; moreover, fatal poisonings
+have occurred in man from swallowing tobacco and even from external
+application of strong solutions. A case was recently reported from New
+Haven of fatal poisoning in a baby,[55] who had been fed from a milk
+bottle and milk-mixture in which some tobacco had been accidentally
+spilled.
+
+
+SUMMARY
+
+From the mass of evidence and opinion with which medical literature is
+loaded, a few salient facts stand out:
+
+First: Tobacco and its smoke contain powerful narcotic poisons.
+
+Second: It has never been shown to exert any beneficial influence on the
+human body in health, and it is not even included in the United States
+Pharmacopoeia as a remedy for disease, notwithstanding the claims that
+are made for its sedative effects and its value as a solace to mankind.
+If these benefits are real and dependable, they should be made available
+in exact dosage and applied therapeutically. If they are not real and
+dependable in a medical sense, they are not real and safe as a mere
+drug indulgence.
+
+Third: The symptoms following tobacco-smoking are identical with the
+effects of tobacco-chewing among those not accustomed to its use; hence,
+any collateral psychic effect, such as the sight of smoke, the
+surrounding, etc., are of minor importance in establishing the habit.
+The main charm to the smoker is the drug effect, as in any other similar
+indulgence. Nicotinless tobacco is not popular, notwithstanding the
+efforts of the French and Austrian Governments to make it so.
+
+Fourth: Fortunately, the sedative drug effect is so slight, as compared
+to that of other narcotics--opium, alcohol, cocaine, etc.--that the
+tobacco habit is less seductive and may be broken with comparative ease
+and is therefore less harmful morally. Men who have smoked or chewed
+steadily for 40 years have been known to give up the habit without
+experiencing much physical discomfort. Like any other habit, however,
+there is a tendency to increasing indulgence, and this is a risk that
+the smoker takes, just as does the alcohol user or the opium habitué who
+begins with so-called moderate indulgence.
+
+Fifth: The well-known effects of tobacco on the heart and circulation
+should lead one to pause and consider the possible cost of this
+indulgence, especially as--
+
+Sixth: It is difficult to determine, years in advance, whether or not
+one is endowed with sufficient resistance to render so-called moderate
+smoking comparatively harmless.
+
+Seventh: The vital statistics show that diseases of the heart and
+circulation are rapidly increasing in this country in which--
+
+Eighth: The per capita consumption has rapidly increased in recent
+years, while--
+
+Ninth: In the United Kingdom, where these diseases are decreasing, there
+has been no material increase in the use of tobacco, and the per capita
+consumption is less than one-third that of the United States.
+
+[Sidenote: Increase of Smoking]
+
+In 1880 the annual per capita consumption of tobacco in the United
+States was about 5 lbs., while in 1914 it had risen to more than 7 lbs.
+In the United Kingdom the per capita consumption is about 2 lbs., and
+there has been no material increase in recent years.
+
+The cigaret bill, in particular, has grown enormously, having more than
+doubled in the past five years, while there has been a slight increase
+in the consumption of cigars, smoking tobacco, chewing tobacco and
+snuff, as shown in the following table:[56]
+
+  ------------------------------------------------------------------------
+   Fiscal |                |                |    Tobacco,   |
+   Year   |     Cigars     |   Cigarets     |  Chewing and  |   Snuff
+          |                |                |    Smoking    |
+  --------+----------------+----------------+---------------+-------------
+    1910  |  8,213,356,504 |  7,884,748,515 |   436,608,898 |  31,969,111
+    1911  |  8,474,962,786 |  9,254,351,722 |   380,794,673 |  28,146,833
+    1912  |  8,350,119,103 | 11,239,536,803 |   393,785,146 |  30,079,482
+    1913  |  8,732,815,703 | 14,294,895,471 |   404,362,620 |  33,209,468
+    1914  |  8,707,625,230 | 16,427,086,016 |   412,505,213 |  32,766,741
+          |----------------+----------------+---------------+-------------
+   Total  | 42,478,879,326 | 59,100,618,527 | 2,028,056,550 | 156,171,635
+  ------------------------------------------------------------------------
+
+Tenth: The poetic effusions of the lovers of the weed are no safer guide
+than the exaggerated and intemperate denouncements of people who have
+idiosyncrasies against tobacco and simply hate it.
+
+Eleventh: Those who now smoke should have a thorough physical
+examination to determine the condition of the heart and blood vessels.
+This examination should be repeated at least annually, in order to
+detect any adverse influence on the circulation.
+
+
+_REFERENCES_
+
+[38] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, I,
+p. 944.
+
+[39] French Department of Agriculture, Compt. Rend. Acad. de Science,
+CLI, p. 23.
+
+[40] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15; _A New Method for the
+Determination of Nicotin in Tobacco_, U. S. Department of Agriculture,
+Bureau of Plant Industry, Bulletin No. 102, July 6, 1907, p. 12.
+
+[41] Lehmann, K. B.: _Untersuchungen über das Tabakrauchen_, Munchen,
+med. Wchnschr., 1908, LV, pp. 723-25; _The Physiological Action of
+Tobacco Smoke_, Med. Rec., 1908, LXXIII, pp. 738, 739.
+
+[42] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, II,
+pp. 944-947.
+
+[43] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15.
+
+[44] Zhebrovsky, E. A.: _The Effect of Tobacco Smoke upon the Blood
+Vessels of Animals_, Russky Vratch, 1907, VI, p. 189; 1908, VII,
+pp. 429-431; Med. Rec, 1908, LXXXIV, pp. 408, 409.
+
+[45] John, H.: Editorial, Jour. A. M. A., 1914, LXII, pp. 461-2; _Ueber
+die Beeinflussung des systolischen und diastolischen Blutdrucks durch
+Tabakrauchen_, Ztschr. f. exper. Path. u. Therap., 1913, XIV,
+pp. 352-365; Pawinski, J.: _Ueber den Einfluss unmassigen Rauchens (des
+Nikotins) auf die Gefässe und das Herz_, Ztsch. f. klin. Med., Berl.,
+1914, LXXX, pp. 284-305.
+
+[46] Pack, Frederick J.: _Smoking and Football Men_, Popular Science
+Monthly, 1912, LXXXI, p. 336.
+
+[47] Fisher, George J. [Monograph not yet published.]
+
+[48] Bush, Arthur D.: _Tobacco Smoking and Mental Efficiency_, N. Y.
+Med. Jour., 1914, XCIX, pp. 519, 529.
+
+[49] Mayo, Wm. J.: Personal communication.
+
+[50] Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir., Oct., 1911,
+II, p. 474.
+
+[51] Favarger, Heinrich: _Experimentelle und klinische Beiträge zur
+chronischen Tabakvergiftung_, Wien. klin. Wchnschr., 1914, XXVII,
+pp. 497-501; _Experimental and Clinical Study of Chronic Tobacco
+Poisoning_, Jour. A. M. A., 1914, LXII, p. 1764; Pekanovits. _Effects of
+Tobacco Smoking_, Jour. A. M. A., 1914, LXXII, p. 1907.
+
+[52] Bangs, L. Bolton: _Some Observations on the Effects of Tobacco in
+Surgical Practice_, Medical Record, LXXIII, March 4, 1908,
+pp. 421-23-51.
+
+[53] Cannon, Aub. Binger: _Effect of Nicotin Injection on Adrenal
+Secretion_, Jour. Pharm. and Exper. Therap., 1912, p. 381; Editorial,
+_Nicotin and Adrenals_, Jour. A. M. A., 1912, LXIII, p. 1287.
+
+[54] Hare, Hobart Amory: Fiske Prize Dissertation, No. 34, p. 1884.
+Dixon, A. S.: Proceedings of the Academy of Natural Sciences,
+Philadelphia, Nov. 11, 1884.
+
+[55] Reynolds, H. S.: Jour. A. M. A., May 30, 1914, LXII, p. 1723.
+
+[56] Annual Report of the Commissioner of Internal Revenue, 1914, p. 34,
+Government Printing Office, Washington, D. C.
+
+       *       *       *       *       *
+
+Bamberger, J.: _Hygiene of Cigar Smoking_, Abstr. Jour. A. M. A., 1904,
+XLIII, p. 706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904,
+LI, pp. 1344-1345.
+
+Current Comment: _Some New Evidence on the Tobacco Question_, Jour.
+A. M. A., 1912, LIX, p. 1798.
+
+Editorial: _The Pharmacology of Tobacco Smoke_, Jour. A. M. A.. 1909,
+LII, p. 386.
+
+Editorial: _The Use of Tobacco_, Jour. A. M. A., 1910, LX, p. 32.
+
+Editorial: _Tobacco-Smoking and Circulation_, Jour. A. M. A., 1914,
+XLII, p. 461.
+
+Hochwart, L. Von Frankl: _Die Nervösen, Erkrankungen der Tabakraucher_,
+Deutsch. med. Wchnschr., 1911, XXXVII, pp. 2273, 2321.
+
+Index Catalogue of the Library of the Surgeon-General's Office, second
+series, XVIII, pp. 297-306.
+
+Larrabee, R. C.: _Tobacco and the Heart_, Abstr. Jour. A. M. A., 1903,
+XLI, p. 50. Read before the Massachusetts Medical Society, June, 1903.
+
+Pel: _Un cas de psychose tabagique_, Ann. med. Chir., 1911, XIX,
+p. 171.
+
+
+
+
+SECTION VI
+
+AVOIDING COLDS
+
+
+[Sidenote: Infection]
+
+Bacteria play a part in most colds. In some cases there is a general
+infection, with local symptoms, as in grippe; in others there is a local
+infection, with mixed classes of bacteria. It is probable that these
+various forms of bacteria are constantly present in the nasal
+secretions, but do not cause trouble until the local resistance or the
+general resistance is in some way lowered.
+
+[Sidenote: Nasal Obstruction]
+
+In many, the susceptibility to colds is due to abnormalities in the nose
+or throat. Nasal obstruction is a very common condition. The nose, like
+the eye, is usually an imperfect organ. These obstructions are often the
+result of adenoids in childhood, which interfere with the proper
+development of the internal nasal structures. Malformation of the teeth
+and dental arches in childhood are frequent and often neglected causes
+of nasal obstruction. Such malformations are caused by the arresting of
+the growth of the upper jaw and nasal structures. Correction of the
+deformity of the arches often renders nasal surgery unnecessary. Such
+conditions not only predispose to colds, but increase their severity and
+the danger of complicating infection of the bony cavities in the skull
+that communicate with the nose. They also increase the liability to
+involvement of the middle ear and of the mastoid cells which are located
+in the skull just behind the ear. The importance, therefore, of having
+the nose and throat carefully examined, and of having any diseased
+condition of the mucous membrane or any obstruction corrected must be
+apparent. All who suffer from recurrent colds should take this
+precaution before winter sets in.
+
+[Sidenote: General Resistance]
+
+If the nasal passages are put in a healthy condition, strict obedience
+to the rules of individual hygiene will almost wholly prevent colds. In
+fact, except where actual nasal defects exist, the frequency of colds is
+usually a fair indication of how hygienically a person is living. The
+following points need especial emphasis, though they repeat in some
+cases what has already been said in the text.
+
+[Sidenote: Skin Training]
+
+It is a familiar fact that exposure and chilling will often produce a
+cold. This is usually due to the fact that the nerve centers
+controlling the circulation of the skin are over-sensitive, and exhibit
+a sort of hair-trigger reaction to exposure, causing a disturbance of
+the circulation, and of the heat-regulating machinery of the body of
+which the spongy shelf-like turbinated bones in the nose are an
+important part. Skin training, then, appears to be the first hygienic
+steps toward establishing a resistance to colds.
+
+Such training for the skin may be secured by various means. One should
+first accustom himself to a gentle draft.
+
+Cool bathing, to a point that produces a healthy reaction, is another
+important feature of skin training.
+
+Cold bathing, by those affected with kidney trouble, is not advisable,
+but delicate individuals, who cannot react well to the cold bath, can
+greatly increase their resistance by graduated cool bathing performed as
+follows: Standing in about a foot of hot water, one may rub the body
+briskly with a wash cloth wrung out of water at about 80 degrees F. and
+reduced day by day until it is down to 50 degrees F. Following this the
+cold douche or affusion may be taken (water quickly dashed from a
+pitcher) beginning at 90 degrees F. and daily reducing until
+50 degrees F. is reached, or just before the point where an agreeable
+reaction ceases to follow.
+
+[Sidenote: Light Clothing]
+
+The wearing of loose, porous clothing, and the air bath--exercise in a
+cool room without clothing--are also valuable measures in skin training.
+Very heavy wraps and fur coats should be worn only during unusual
+exposure, as in driving or motoring. Outer clothing should be adapted to
+the changes in the weather, and medium-weight underclothing worn
+throughout the winter season. Office-workers and others employed indoors
+are, during the greater part of the day, living in a summer temperature.
+The wearing of heavy underclothing under such conditions is debilitating
+to the skin and impairs the resisting power.
+
+Overheated rooms should also be avoided for the same reason. In rooms
+where people are moving about, the temperature should not be allowed to
+rise above 65 degrees. In ordinary offices or dwelling rooms, the
+temperature should not be allowed to rise above 68 degrees and adequate
+ventilation should be provided.
+
+[Sidenote: Fresh Air]
+
+Living out of doors, especially sleeping out, gives the skin exercise,
+and further keeps fresh air in the lungs. It is one of the foremost
+methods of prevention against colds. Army men remark that so long as
+they are out of doors, even if exposed to bad weather, they almost never
+catch cold, but do so often as soon as they resume living in houses.
+
+Long breaths taken slowly and rhythmically, say ten at a time and ten
+times a day are helpful.
+
+[Sidenote: Constipation]
+
+Constipation predisposes to colds, and should be vigorously combated by
+proper diet and exercise, and regular habits of attention to the bowel
+function.
+
+[Sidenote: Overeating]
+
+Overeating frequently leads to nasal congestion. Eat lightly, using
+little meat or other high protein foods such as white of eggs, and
+thoroughly masticate the food.
+
+[Sidenote: Fatigue]
+
+Avoiding undue fatigue will help greatly in preventing colds.
+
+[Sidenote: Nasal Toilet]
+
+The regular use of nasal douches is not advisable. The mucous membrane
+of the nose is intolerant of watery solutions, and a chronic congested
+condition or even infection of air cavities in the skull can be brought
+about by the constant use of sprays and douches. Where special
+conditions render it necessary, these should be used only on the advice
+of a physician. When the nose is clogged with soot or dust, a very
+gentle spray of a warm, weak solution of salt and water, in the anterior
+nostrils, may do no harm. Picking of the nose should be strictly
+avoided. This is a fertile cause of infection. In blowing the nose care
+should be taken to close one nostril completely and to blow through the
+other without undue force. Otherwise, infection may be carried into the
+ear passages or the cavities communicating with the nose and give rise
+to serious trouble. When suffering from a cold, gauze or cheese-cloth
+should be used instead of a handkerchief and burned after use. Sneeze
+into the gauze, and thus avoid spraying infection into the surrounding
+atmosphere.
+
+[Sidenote: Emergency Treatment of Colds]
+
+After one has actually caught cold the rules above given for preventing
+a cold are in most particulars reversed. One should then avoid drafts,
+variable temperature and any severe "skin gymnastics." The paradox, that
+exposure to drafts is preventive of colds, but is likely to add to the
+cold after it is caught, is not more surprizing than the paradox that
+exercise keeps a man well, but that when he is sick it is better to
+rest.
+
+After a cold has actually been contracted, the great effort should be to
+keep the body thoroughly warm, especially the feet. To accomplish this
+it is often the wisest course for one who has a cold to remain in bed a
+full day at the outset.
+
+Medical treatment by a physician can always mitigate and shorten the
+duration of a cold and lessen the danger of complications, the symptoms
+of which can not always be appreciated by the patient.
+
+Among the most effective home remedies for a cold are the hot foot-bath,
+110-115 degrees F., a hot drink (e.g. hot flaxseed tea), a thorough
+purge, and rubbing the neck and chest with camphorated oil. The hot
+foot-bath should usually last 20 minutes, and be taken in a very
+thorough manner, the body enveloped in a blanket. After taking the bath,
+the patient should go directly to bed, and not move about and neutralize
+its good results.
+
+A general neutral bath not above 100 or below 95 degrees is very restful
+to the skin and nerves as they have absolutely nothing to do to cope
+with temperatures above or below that of the body, since the neutral
+bath has the same as that of the body. One can remain in such a bath
+even for hours, if one has the time, but in getting out, it is very
+important to be in a very warm room and to dress quickly. In fact there
+is very considerable danger of catching cold at this time if great care
+is not taken.
+
+If one does not remain in bed, it is generally safer to keep indoors.
+The air of the room should be kept as fresh as possible without
+subjecting one's self to a draft and should also be kept humidified,
+especially in winter when it is apt to be exceedingly dry. Either
+excessive dryness or excessive moisture is a strain on the mucous
+membrane, which is the directly diseased organ in the case of a cold. If
+the day is still and sunny, being out of doors, if well protected from
+any chill, may help to get rid of one's cold, but on a damp windy day
+the chances are one will add to the cold.
+
+As to eating, it is sometimes wise to absolutely fast by skipping a meal
+or two, using nothing but water or water with agar-agar, or food which
+has bulk but little food value, such as green vegetables or fruit. The
+common idea that one should "stuff a cold and starve a fever" is most
+erroneous and comes apparently from a misunderstanding of the meaning of
+this adage which, originally, it would appear, was not meant in the
+imperative sense at all, but as follows: "If you stuff a cold, you will
+have to starve a fever."
+
+It should be added that whisky and heavy doses of quinine are distinctly
+deleterious and should be avoided, as should all quack remedies and
+catarrh cures; there are more effective remedies which carry no
+possibilities of harm.
+
+When one is getting over a cold it is a good time to resolve to avoid
+catching colds altogether, which for the average person can be
+substantially accomplished by following the above suggestions. The tax
+on one's time thus required is far less than the tax required by the
+colds themselves. The authors of this book know of persons who have
+scarcely lost a day's work from colds or other ailments for decades at a
+time simply by using a little self-control and common sense at critical
+times.
+
+
+
+
+SECTION VII
+
+SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES
+
+
+The fact that in the United States the general death rate has steadily
+fallen for the past several decades, a phenomenon common to all
+civilized countries, is accepted by many as evidence of a steady gain in
+National Vitality. That there has been a gain in vitality in the younger
+age groups is unquestionably true, but this gain has served to mask a
+loss in vitality at the older age periods.
+
+This latter phenomenon, a rising mortality in elderly life, is something
+almost peculiar to the United States. It is not exhibited in the
+mortality statistics of the leading European countries. In those
+countries the fall in the death rate has not been due solely to a
+reduction of mortality in infancy and adult life through the conquest of
+diseases of children, tuberculosis and other communicable diseases.
+England and Wales, Denmark, Norway, Sweden and Prussia show improved
+mortality at every age period.
+
+The charts in this section show the trend of mortality in this country
+during 30 years at the various ages of life, and also the trend of
+mortality in the two great classes of diseases: the communicable, which
+affect more emphatically the young lives, and the degenerative or
+regressive class of diseases, which affect chiefly those in middle life
+and old age.
+
+It seems evident that unless this increased mortality is due to some
+unknown biologic influence or to the amalgamation of the various races
+that constitute our population, it must be ascribed, in a broad sense,
+to lack of adaptation to our rapidly developing civilization.
+
+Whether or not there is one principal cause that determines the
+unfavorable trend of mortality in this country as compared to other
+civilized nations has not yet been conclusively shown.
+
+  [Illustration: INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+  MASS. & N.J. 1880-1910
+  L.E.I. Inc.
+  ENGLAND & WALES IN BROKEN LINE]
+
+This chart exhibits the trend of the death rate from all causes, by age
+periods. The decreases are below the center line and the increases above
+it.
+
+It will be noted that the American decreases in the younger ages were
+not as great as in England and Wales, that they changed to _increases_
+about age 45 and continued to increase in each age group thereafter,
+while in England and Wales the decline _occurred at all ages_.
+
+    NOTE.--Massachusetts and New Jersey are used as a basis because they
+    were the only States in 1880 where sufficiently reliable comparative
+    statistics could be had. These records were accepted by the national
+    government, and these States really constituted the registration
+    area in that year. There were also fifteen cities outside these
+    States where comparisons were possible.
+
+  [Illustration: DEATH RATE REGISTRATION AREA
+  (PER 10,000 LIVING)
+  ORGANIC DISEASES
+  L.E.I. INC
+  ENGLAND & WALES DOTTED LINES]
+
+This chart shows that in the United States registration area, the
+mortality from diseases of the heart, blood vessels and kidneys
+increased 41 per cent. during the period 1890-1910, while in England and
+Wales (shown by the dotted lines) during the same period there was a
+decrease in the mortality from these maladies.
+
+[Illustration: OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES]
+
+This chart comparing 1900 with 1890 (1900-1910 not yet available) shows
+the sharp upward trend in the mortality from organic disease among males
+in gainful occupations, and the downward trend in the mortality from
+communicable disease in the same group. This heavy and increasing loss
+from chronic disease occurs among our most valuable lives--those of the
+breadwinners.
+
+
+
+
+SECTION VIII
+
+COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS
+
+
+  DEATH RATE PER 1,000 OF POPULATION BY AGE PERIODS IN THE UNITED
+  STATES[N] AND IN VARIOUS EUROPEAN COUNTRIES.[O]
+  +-------+------+--------------+--------------+--------------+--------------+
+  |       |      |              |              |              |              |
+  |       | U. S.|   PRUSSIA    |    FRANCE    |    ITALY     |   SWEDEN     |
+  |       | Reg. |   1900-01    |  1899-1902   |   1899-1902  |   1891-00    |
+  | Ages  | Area |              |              |              |              |
+  |       | 1900 |              |              |              |              |
+  |       |P'sons|--------------+------+-------+------+-------+------+-------+
+  |       |      | Males| Fem.  | Males| Fem.  | Males| Fem.  | Males| Fem.  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+  |Under 1|165.4 | 221.8| 189.4 |  ... |  ...  | 174.8| 158.3 |  ... | 101.6 |
+  |1      | 46.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |2      | 20.5 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |3      | 13.2 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |4      |  9.4 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |Under 5| 52.1 |  24.3|  23.4 |  56.9|  48.5 |  38.4|  39.8 |  ... |  36.9 |
+  | 5-9   |  5.2 |   4.9|   5.1 |   4.6|   4.6 |   6.1|   6.7 |  ... |   5.9 |
+  |10-14  |  3.3 |   2.7|   3.0 |   2.9|   3.5 |   3.2|   3.8 |  ... |   3.6 |
+  |15-19  |  5.2 |   4.2|   3.7 |   4.9|   5.2 |   4.6|   5.4 |   4.6|   4.7 |
+  |20-24  |  7.5 |   5.8|   4.7 |   7.8|   6.4 |   6.8|   7.0 |   6.7|   5.7 |
+  |25-29  |  8.6 |   5.8|   6.0 |   8.0|   8.0 |   6.7|   7.6 |   6.6|   6.1 |
+  |30-34  |  9.4 |   6.7|   6.7 |   8.5|   7.8 |   6.7|   7.9 |   6.7|   6.5 |
+  |35-39  | 11.0 |   9.0|   7.8 |  10.5|   8.8 |   7.5|   8.6 |   7.6|   7.2 |
+  |40-44  | 12.2 |  12.1|   8.6 |  12.7|   9.7 |   9.3|   9.1 |   8.8|   7.9 |
+  |45-49  | 15.2 |  15.9|  10.0 |  15.1|  10.9 |  11.4|   9.6 |  10.7|   8.6 |
+  |50-54  | 19.1 |  21.2|  13.8 |  19.1|  14.5 |  15.7|  12.9 |  13.7|  10.9 |
+  |55-59  | 26.3 |  28.3|  20.4 |  26.6|  20.5 |  21.0|  17.7 |  18.6|  14.3 |
+  |60-64  | 35.1 |  39.5|  31.4 |  37.4|  30.5 |  33.5|  30.9 |  26.1|  21.3 |
+  |65-69  | 52.2 |  57.8|  50.3 |  54.5|  47.1 |  50.2|  48.8 |  39.5|  33.8 |
+  |70-74  | 75.2 |  87.0|  78.9 |  86.9|  77.7 |  85.4|  87.4 |  62.0|  54.8 |
+  |75-79  |110.5 | 132.5| 125.3 | 130.7| 120.6 | 134.3| 138.5 | 101.3|  90.1 |
+  |80-84  |165.8 | 199.3| 186.6 |  ... |  ...  | 214.5| 215.6 |  ... |  ...  |
+  |85-89  |241.3 | 283.6| 271.4 | 221.9| 219.8 | 317.1| 307.3 | 197.8| 179.6 |
+  |90-94  |339.2 | 395.2| 345.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |95-over|418.9 | 404.8| 402.1 |  ... |  ...  | 391.7| 369.1 |  ... |  ...  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+
+NOTE: In 1900 or thereabouts, the death rates at the middle ages of life
+were heavier in the United States than in Prussia, France, Italy, and
+Sweden. Since then the death rates in the United States at these ages
+have grown even greater.
+
+In the foreign countries the death rate by persons can be approximated
+by adding the rates for males and females of same age and dividing by
+two.
+
+[N] 12th Census. U. S., 1900, iii. _Vital Statistics_, p. LXXIX.
+
+[O] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+  ENGLAND AND WALES
+
+  Annual Standardized Death Rates, Death Rates at Twelve Groups of Ages,
+  and Infant Mortality, 1841-1910.[P]
+  -----+----+-------------------------------------------------------------
+       |All |
+       |Ages|
+       |(S  |         DEATHS PER 1,000 PERSONS AT SUBJOINED AGES
+       | t  |
+       | a  |
+       | n  |
+       | d  |----+----+----+----+----+----+----+----+----+----+-----+-----
+  Year | a  |0-  |5-  |10- |15- |20- |25- |35- |45- |55- |65- |75-  |85
+       | r  |  -5| -10| -15| -20| -25| -30| -45| -55| -65| -75|  -85|and
+       | d  |    |    |    |    |    |    |    |    |    |    |     |up-
+       | i  |    |    |    |    |    |    |    |    |    |    |     |wards
+       | z  |    |    |    |    |    |    |    |    |    |    |     |
+       | e  |    |    |    |    |    |    |    |    |    |    |     |
+       | d) |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+  1841-|20.6|63.7| 8.7| 5.0| 7.2| 8.8| 9.7|12.1|16.1|28.7|62.0|137.1|295.3
+   45  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1846-|22.4|68.7| 9.4| 5.6| 7.7| 9.8|10.9|13.6|18.1|31.4|65.9|145.8|306.6
+   50  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1851-|21.7|68.9| 8.6| 5.2| 7.4| 9.0|10.1|12.7|17.2|29.6|62.9|143.2|299.5
+   55  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1856-|20.7|66.9| 8.3| 4.7| 6.7| 8.3| 9.4|12.0|16.1|28.4|60.9|136.6|293.4
+   60  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1861-|21.4|69.1| 8.4| 4.7| 6.6| 8.4| 9.8|12.6|17.1|30.2|62.4|139.1|298.8
+   65  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1866-|21.2|68.1| 7.6| 4.3| 6.2| 8.0| 9.9|12.9|17.6|30.6|63.2|141.7|294.3
+   70  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1871-|20.9|64.9| 6.9| 4.0| 5.8| 7.7| 9.6|13.1|18.0|31.6|65.3|141.6|305.2
+   75  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1876-|19.8|61.9| 6.1| 3.5| 4.9| 6.5| 8.4|12.3|17.5|31.6|64.7|142.9|311.5
+   80  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1881-|18.7|56.6| 5.7| 3.2| 4.6| 6.0| 8.0|11.8|17.2|31.0|63.5|136.1|277.7
+   85  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1886-|18.5|56.9| 4.9| 2.8| 4.1| 5.3| 7.2|11.1|17.1|31.8|66.3|139.0|290.3
+   90  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1891-|18.5|57.8| 4.6| 2.6| 4.0| 5.0| 6.8|11.0|17.3|32.5|67.3|140.8|274.1
+   95  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1896-|17.6|57.6| 4.1| 2.4| 3.5| 4.5| 6.0|10.1|16.2|30.5|64.1|133.6|267.5
+   1900|    |    |    |    |    |    |    |    |    |    |    |     |
+  1901-|16.0|50.2| 3.7| 2.2| 3.1| 4.0| 5.4| 8.9|14.9|28.7|59.4|127.3|258.6
+   05  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1906-|14.4|41.7| 3.4| 2.0| 2.9| 3.6| 4.8| 7.8|13.7|27.5|58.1|127.0|262.4
+   10  |    |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+
+
+  -----------+--------------------
+    Year     | Deaths of Infants
+             | under 1 yr. of Age
+             | per 1,000 Births
+  -----------+--------------------
+   1841-45   |     148
+   1846-50   |     157
+   1851-55   |     156
+   1856-60   |     152
+   1861-65   |     151
+   1866-70   |     157
+   1871-75   |     153
+   1876-80   |     145
+   1881-85   |     139
+   1886-90   |     143
+   1891-95   |     151
+   1896-1900 |     156
+   1901-05   |     138
+   1906-10   |     117
+  -----------+--------------------
+
+Note improvement since 1890 in death rate at every age period of life.
+
+[P] Seventy-fifth Annual Report of the Registrar General of the Births,
+Deaths, and Marriages in England and Wales, 1912, p. 28.
+
+  DEATH RATES CLASSIFIED BY SEX, AGE, AND GENERAL NATIVITY, NEW YORK
+  STATE: 1900 AND 1910[Q]
+
+  MALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+            +---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   18.6  |   17.3  |   20.6  |   17.0  |   27.9  |   26.5
+   Under 1  |  180.3  |  154.9  |  166.6  |  104.6  |  410.5  |  313.2
+   1-4      |   23.0  |   17.5  |   31.6  |   21.7  |   57.0  |   46.6
+   5-9      |    5.0  |    4.0  |    5.3  |    3.4  |   11.0  |    7.4
+   10-14    |    3.0  |    2.3  |    2.5  |    2.5  |    8.1  |    7.1
+   15-19    |    4.6  |    3.9  |    4.9  |    4.3  |   10.2  |   11.3
+   20-24    |    7.4  |    5.9  |    6.8  |    5.2  |   13.8  |   11.2
+   25-29    |    9.4  |    7.5  |    7.9  |    5.6  |   14.0  |   11.8
+   30-34    |   11.3  |    9.6  |    9.3  |    6.9  |   15.5  |   19.6
+   35-39    |   12.4  |   12.3  |   12.2  |    9.8  |   15.1  |   19.8
+   40-44    |   13.6  |   13.7  |   15.0  |   13.2  |   19.3  |   23.9
+   45-49    |   14.7  |   16.6  |   19.8  |   17.7  |   30.9  |   28.7
+   50-54    |   17.2  |   19.6  |   26.0  |   23.6  |   32.0  |   32.4
+   55-59    |   22.3  |   27.0  |   34.3  |   35.4  |   43.8  |   45.3
+   60-64    |   31.0  |   37.4  |   43.4  |   46.9  |   40.5  |   57.4
+   65-69    |   46.3  |   53.5  |   61.9  |   65.6  |   72.4  |   76.5
+   70-74    |   67.5  |   72.3  |   82.2  |   85.2  |   90.2  |   77.5
+   75-79    |  109.4  |  118.1  |  119.4  |  115.7  |  125.0  |  130.6
+   80-84    |  156.1  |  163.9  |  182.4  |  190.7  |  163.1  |  163.5
+   85-89    |  243.8  |  246.0  |  239.0  |  243.3  |  122.8  |  183.7
+   90 & over|  366.7  |  394.9  |  351.0  |  367.6  |  280.0  |  263.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+[Q] Willcox, Walter F., Special Report on Vital Statistics, 33d annual
+report, State Department of Health, State of New York, 1912.
+
+
+  FEMALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+  ----------+---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   16.1  |   14.4  |   19.7  |   16.2  |   24.7  |   21.7
+   Under 1  |  149.7  |  128.7  |  160.1  |   92.0  |  335.6  |  265.0
+   1-4      |   21.0  |   16.3  |   30.5  |   18.6  |   49.6  |   40.1
+   5-9      |    4.8  |    3.8  |    5.0  |    3.9  |   10.1  |    8.6
+   10-14    |    2.9  |    2.3  |    2.7  |    2.4  |   12.3  |    7.2
+   15-19    |    4.5  |    3.2  |    3.6  |    3.2  |    8.8  |    9.7
+   20-24    |    6.8  |    4.9  |    5.8  |    4.0  |    8.8  |   10.9
+   25-29    |    8.1  |    6.1  |    7.6  |    5.3  |   10.1  |   10.4
+   30-34    |    8.9  |    7.0  |    9.3  |    6.6  |   12.4  |   11.4
+   35-39    |    9.3  |    7.7  |   11.0  |    7.9  |   15.1  |   14.3
+   40-44    |   10.1  |    9.6  |   13.3  |    9.9  |   19.7  |   20.2
+   45-49    |   12.4  |   11.3  |   16.9  |   13.5  |   19.1  |   20.8
+   50-54    |   14.9  |   15.0  |   22.2  |   19.1  |   25.4  |   29.8
+   55-59    |   19.4  |   19.8  |   31.3  |   28.8  |   39.3  |   36.4
+   60-64    |   25.4  |   27.5  |   41.7  |   41.0  |   52.2  |   49.8
+   65-69    |   38.2  |   42.7  |   57.0  |   59.4  |   62.0  |   69.6
+   70-74    |   58.7  |   64.5  |   83.1  |   85.2  |   86.3  |   49.7
+   75-79    |   93.4  |   96.0  |  117.5  |  115.0  |  110.7  |   96.0
+   80-84    |  148.7  |  152.7  |  167.5  |  170.2  |  136.8  |  131.7
+   85-89    |  224.2  |  223.9  |  246.9  |  242.1  |  117.6  |  175.8
+   90 & over|  326.4  |  339.0  |  355.0  |  348.5  |  183.3  |  222.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+The tables on this and the opposite page show the same general trend of
+mortality in New York State that is exhibited in the Registration States
+generally and wherever reliable statistics are obtainable. It will be
+noted, however, that there is little change in the mortality rate among
+women until age sixty, when a decidedly increased mortality rate is
+shown comparing 1910 with 1900. It will also be noted that this
+unfavorable trend in mortality in later life is manifested among native
+whites, foreign born and colored citizens alike.
+
+
+COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITY, ENGLAND AND WALES,
+AND LONDON
+
+  ---------+-------------------------------------------------------------
+           |  New York City[R] ||    England and    ||     London[S]
+           |    1909-1911.     ||     Wales[S]      ||     1911-1912.
+     Ages  |                   ||    1910-1912.     ||
+           +---------+---------||---------+---------||---------+---------
+           |  Males  | Females ||  Males  | Females ||  Males  | Females
+  ---------+---------+---------||---------+---------||---------+---------
+   At birth|  44.55  |  48.8   ||  51.50  |  55.35  ||   ...   |   ...
+   10      |  46.95  |  50.4   ||  53.08  |  55.91  ||   ...   |   ...
+   20      |  38.26  |  41.7   ||  44.21  |  47.10  ||  42.35  |  46.71
+   30      |  30.34  |  33.6   ||  35.81  |  38.54  ||  33.87  |  37.94
+   40      |  23.34  |  26.2   ||  27.74  |  30.30  ||  26.03  |  29.67
+   50      |  17.11  |  19.1   ||  20.29  |  22.51  ||  19.09  |  22.17
+   60      |  11.71  |  12.9   ||  13.78  |  15.48  ||  13.09  |  15.39
+   70      |   7.66  |   8.2   ||   8.53  |   9.58  ||   8.17  |   9.57
+   80      |   4.66  |   4.9   ||   4.90  |   5.49  ||   4.79  |   5.39
+   90      |   2.24  |   2.8   ||   2.87  |   3.16  ||   2.75  |   3.10
+  ---------+---------+--------------------+--------------------+---------
+
+The above tables show, both among males and females, that the
+expectation of life is greater at every ago period in England and Wales
+and in London than in New York.
+
+[R] Annual Report, Department of Health, City of New York, 1912,
+pp. 176-177.
+
+[S] Supplement to the Seventy-Fifth Annual Report of the
+Registrar-General of Births, Deaths and Marriages in England and Wales.
+Part I--Life Tables, pp. 56-85.
+
+
+  DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS
+  1875-80 TO 1901-1910
+  -----+-----------------+-----------------+-----------------+-----------------
+       |  1875-1880.[T]  |  1881-1890.[T]  |  1891-1900.[T]  |  1901-1910.[U]
+  Ages |-------+---------+-------+---------+-------+---------+-------+---------
+       | Males | Females | Males | Females | Males | Females | Males | Females
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+  1-2  | 71.8  |  69.1   | 70.2  |  68.0   | 58.0  |  55.5   | 45.3  |  43.1
+  2-3  | 37.1  |  36.1   | 36.3  |  34.6   | 24.7  |  23.8   | 16.5  |  16.0
+  3-5  | 22.2  |  21.7   | 20.8  |  20.7   | 14.2  |  13.9   |  8.9  |   8.8
+  5-10 |  9.3  |   9.2   |  8.8  |   9.0   |  5.9  |   6.1   |  4.2  |   4.4
+  10-15|  3.9  |   4.3   |  3.8  |   4.3   |  2.9  |   3.3   |  2.4  |   2.7
+  15-20|  5.1  |   4.6   |  4.8  |   4.5   |  4.3  |   3.8   |  4.0  |   3.6
+  20-25|  7.7  |   6.3   |  7.0  |   5.8   |  6.0  |   5.1   |  5.2  |   4.6
+  25-30|  8.6  |   8.2   |  7.6  |   7.5   |  6.1  |   6.1   |  5.3  |   5.5
+  30-40| 10.9  |  10.3   | 10.6  |   9.7   |  8.3  |   7.9   |  7.0  |   6.7
+  40-50| 16.7  |  12.3   | 16.3  |  11.7   | 14.3  |  10.0   | 12.5  |   8.6
+  50-60|  27.6 |   20.7  |  26.9 |  19.8   | 24.2  |  17.5   |  23.5 |  16.0
+  60-70|  53.0 |   46.3  |  51.4 |  44.8   | 48.7  |  42.0   |  45.5 |  37.4
+  70-80| 113.3 |  106.2  | 110.2 | 113.9   |102.5  |  97.1   | 100.6 | 102.0
+  80 & |       |         |       |         |       |         |       |
+   over| 236.4 |  227.2  | 238.2 | 229.0   |233.1  | 223.3   | 214.4 | 202.6
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+
+Note that in both sexes there was a steady and substantial decline in
+the death rate at all age periods of life after 1875.
+
+[T] _Königlich Statistisches Bureau in Berlin Preussische Statistik_.
+Hft. 184, p. iv. ff., Berlin.
+
+[U] _Zeitschrift des Königlich Preussichen Statistichen Landesamts_,
+Berlin, 1912, p. xvii.
+
+  DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS 1880-1889--1890-1900
+  --------+-------------------++-------------------
+          |     1880-1889     ||     1890-1900
+    Ages  +---------+---------++---------+---------
+          |  Males  | Females ||  Males  | Females
+  --------+---------+---------++---------+---------
+   0-5    |   53.1  |   46.0  ||   48.5  |   40.8
+   5-10   |    7.2  |    7.7  ||    5.6  |    6.0
+   10-15  |    4.4  |    5.6  ||    3.6  |    4.6
+   15-20  |    4.9  |    5.8  ||    4.5  |    4.7
+   20-25  |    7.0  |    6.1  ||    6.0  |    4.9
+   25-30  |    6.5  |    7.4  ||    5.5  |    5.6
+   30-35  |    6.8  |    7.9  ||    6.1  |    6.5
+   35-40  |    7.8  |    8.4  ||    7.7  |    7.5
+   40-45  |    9.8  |    9.3  ||    9.3  |    8.2
+   45-50  |   12.6  |   10.2  ||   11.6  |    9.1
+   50-55  |   16.8  |   12.2  ||   15.7  |   11.8
+   55-60  |   22.6  |   17.0  ||   22.0  |   16.4
+   60-65  |   33.3  |   26.1  ||   30.7  |   24.2
+   65-70  |   46.9  |   39.2  ||   44.7  |   36.7
+   70-75  |   70.0  |   58.3  ||   74.5  |   65.0
+   75-80  |  104.9  |   92.9  ||  115.0  |   98.9
+   80-85  |  178.7  |  157.4  ||  169.4  |  151.6
+   85-90  |  246.7  |  210.9  ||  250.1  |  226.5
+   90-over|  392.3  |  350.1  ||  425.6  |  373.2
+  --------+---------+---------++---------+---------
+
+Note the improvement in mortality at nearly every age period of life, in
+both sexes.
+
+_Befolkningsforholdene i. Denmark_ i. 19. Arrhundrede, p. 125. Denmark
+_Statistiske Tabelvaerk_, Ser. 5, Litra A. no. 5.
+
+
+  DEATH RATE PER 1000 IN SWEDEN BY AGE GROUPS[V]
+  1801-10 to 1891-00
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Ages  | 0-5  | 5-10 | 10-15 |15-25 |25-35 | 35-45 | 45-55 | 55-65 |65 over
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Years |      |      |       |      |      |       |       |       |
+  1801-10| 79.0 | 12.1 |  7.2  | 8.5  | 11.0 | 14.9  | 22.7  | 40.8  | 111.4
+  1811-20| 76.0 |  9.7 |  5.6  | 7.2  |  9.9 | 14.3  | 21.0  | 37.6  | 102.9
+  1821-30| 63.1 |  7.6 |  4.5  | 6.1  |  9.4 | 13.6  | 20.1  | 35.4  |  96.9
+  1831-40| 60.3 |  7.5 |  4.7  | 6.0  |  9.8 | 14.3  | 20.8  | 35.6  | 102.1
+  1841-50| 56.8 |  7.8 |  4.4  | 5.5  |  8.0 | 12.2  | 18.1  | 31.8  |  97.1
+  1851-60| 60.5 | 10.9 |  5.5  | 6.1  |  8.4 | 11.9  | 17.9  | 32.1  |  91.6
+  1861-70| 57.3 |  9.1 |  4.4  | 5.4  |  7.2 | 10.1  | 15.1  | 28.7  |  87.2
+  1871-80| 52.3 |  8.5 |  4.2  | 5.3  |  7.4 |  9.3  | 13.1  | 23.6  |  79.4
+  1881-90| 43.6 |  7.7 |  4.0  | 5.2  |  6.6 |  8.2  | 11.5  | 21.1  |  71.4
+  1891-00| 36.9 |  6.0 |  3.6  | 5.4  |  6.5 |  7.8  | 10.9  | 19.7  |  71.3
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+
+Note the pronounced fall in the death rate at every age period during
+the past century.
+
+[V] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+[Sidenote: The Remedies]
+
+The remedies, however, are plainly indicated:
+
+1. Eugenics, to improve the stock.
+
+2. Periodic physical examinations to detect the earliest signs of
+   disease, and especially infective foci in the head, such as diseased
+   gums, tooth sockets, tonsils, nasal cavities, etc.
+
+3. The practice of personal hygiene along the lines of ascertained
+   individual needs.
+
+Cancer, another disease heavily on the increase in all civilized
+countries, may be combated by similar measures.
+
+
+
+
+SECTION IX
+
+EUGENICS
+
+
+"How to Live" deals mainly with personal hygiene, that is, the proper
+care of the individual. Hygienic improvement is limited, however, to the
+attainment of the best of which an individual is capable. Eugenics deals
+with the even more vital subject of improving the inherent type and
+capacities of the individuals of the future. It has been but briefly
+touched upon in this volume.
+
+Eugenic improvement is attainable through the control of heredity. By
+heredity is meant the action of elements which control the development
+of the individual, and determine his constitution or makeup. The laws of
+Nature governing this action are now known in part, so that advantage
+can be taken of them to bring about the hereditary improvement of the
+race, generation by generation.
+
+[Sidenote: What Eugenics is Not]
+
+Eugenics is not simply sex hygiene, as many have come to consider it,
+owing to the liberal use of the word Eugenics by the sex hygienists.
+Sex hygiene is, of course, one of the considerations in eugenic
+improvement.
+
+Eugenics is not, furthermore, the science of improving the physical
+organism only, as has been erroneously assumed by certain uninformed
+publicists, a point of view which has been promoted by cartoonists, who
+find it good sport for their pens.
+
+Eugenics does not require the old Spartan practise of infanticide, nor
+does Eugenics propose to do violence in any other way to humanitarian or
+religious feeling.
+
+Eugenics does not mean, as some have imagined, compulsory or
+government-made marriages.
+
+Nor is Eugenics the science of improving the human stock by matings that
+are academically ideal, but which lack the element of individual
+attraction and instinctive love.
+
+[Sidenote: Discovery of Hereditary Laws]
+
+There was a time when the inherent personality of a man, the color of
+his eyes, the capacity of his mind, the quality of his character, seemed
+clearly subject to the caprice of forces beyond the reach of mortal
+perception. In attempting to trace the source of a personality,
+hereditarily, no constancy could be detected in its relation to the
+lives from which it arose. A child was never absolutely like brother,
+sister, mother, father or grandparent.
+
+An epoch-making discovery in 1865 by an Austrian monk named Mendel,[57]
+and later discoveries by a number of other scientists, revealed the
+subdivisibility of each individual into many distinct units or traits,
+the hereditary sources of which were clearly traceable, leading to
+various individuals of the family line, and not to one individual alone.
+Furthermore, it was found that the lack of a certain trait sometimes
+appears as a trait in itself, just as darkness seems like a condition in
+itself rather than as an absence of light.
+
+These discoveries changed the whole current of thought regarding
+heredity, and the constancy of its action, as well as its
+controllability. It also emphasized the fact that it does make a
+difference whom one marries as to the character of the resulting
+offspring. Their makeup is not subject to the caprice of forces beyond
+human perception, but is in some degree subject to control.
+
+Out of these discoveries has arisen the science of Eugenics. Sir Francis
+Galton, of England, was the first to start a world movement for its
+application toward conscious betterment of the human stock.
+
+[Sidenote: Rules of Eugenics]
+
+From the known laws governing the inheritability of unit-traits, it is
+apparently necessary, in the betterment of the race, to follow a few
+important rules:
+
+1. Learn to analyze individuals into their inheritable traits--physical,
+mental and moral.
+
+2. Differentiate between socially noble and ignoble traits, between
+social and educational veneer and sterling inherent capacity.
+
+3. Do not expect physical, mental and moral perfection in any one
+individual, but look for a majority of sterling traits.
+
+4. Observe the presence or absence of specific traits in individuals at
+all ages of successive generations and fraternities of a family line.
+
+5. Learn how to estimate the inheritability of such traits in a family
+line, upon specific mating with another family line.
+
+6. Join your family line to one which is strong in respect to the traits
+in which yours is weak.
+
+7. But remember also that injuries can be inflicted on offspring by
+unhygienic living.
+
+[Sidenote: Inheritable Traits]
+
+Some of the characteristics in Man's complex known to act hereditarily
+and to be traceable to distinct sources on family lines are as
+follows:[58]
+
+_Physical Traits._--Character of the facial features, color of the eyes,
+hair and skin, stature, weight, energy, strength, endurance, quickness,
+commanding presence, vivacity of manner, general bodily soundness; also
+defects of many kinds, such as those of the nervous system, of the
+speech, eyes, ears, skin, also baldness, defects of the muscular system,
+blood, thyroid glands, vascular system, respiratory system, digestive
+system, reproductive organs; also defects and peculiarities of the
+skeleton, etc. This does not mean that all shortcomings are inherited.
+It does mean, however, that the type of organism is inheritable which
+lacks resistance to the germs and other precipitating factors in
+bringing about the disease.
+
+_Mental Traits._--Among the mental characteristics known to arise from
+traceable hereditary sources may be mentioned factors in musical
+ability, artistic composition, literary ability, mechanical skill,
+calculating ability, inventive ability, memory, ability to spell,
+fluency in conversation, aptness in languages, military talent,
+acquisitiveness, attention, story-telling, poetic ability; and, on the
+other hand, insanity, feeble-mindedness of many types, epilepsy. These
+are suggestive of the inheritability of many other mental traits not yet
+studied.
+
+_Moral Traits._--Among the moral traits known to possess inheritable
+elements are generosity, piousness, independence, industry, will-power,
+faithfulness, fairness, sociability, reliability, self-reliance,
+tendency to work hard, perseverance, carefulness, impulsiveness,
+temperance, high-spiritedness, joviality, benignity, quietness,
+cheerfulness, hospitality, sympathy, humorousness, love of fun,
+neighborliness, love of frontier life, love of travel and of adventure.
+The same may be said of immoral traits, such as criminality, pauperism,
+delinquency, irascibility, lying, truancy, superstition, clannishness,
+secretiveness, despondency, slyness, exclusiveness, vanity, cunning,
+cruelty, quickness to anger, revengefulness, etc.
+
+[Sidenote: Distribution of Traits]
+
+These physical, mental and moral peculiarities are not scattered evenly
+through the population, but exist on certain family lines only.
+
+For instance, one-tenth of the deaths that occur in the United States
+are from tuberculosis. But this does not mean that one-tenth of all
+families die of the disease. On the contrary, some families lose more
+than half their numbers from it, while other families lose almost none
+at all. The 10 per cent. is simply the average of all. The percentage is
+high among the Irish, and low among the Jews. Life insurance companies
+take consideration of this fact in examining applicants for insurance. A
+family history of tuberculosis counts against even a healthy applicant,
+not because of a belief that tuberculosis is directly inheritable, but
+because non-resistant types, especially light-weights, are known to be
+transmitted. A profound influence toward checking this malady would
+evidently be exerted if the matings on the family lines exhibiting the
+characteristic of susceptibility were to cease, and thus the
+perpetuation of susceptible types checked.
+
+The same is true of crime. The 80,000 prisoners constantly supported in
+the United States are recruited not evenly from the general population,
+but mainly from certain family breeds.[59] Criminality among "The
+Jukes" is a rule, among Jonathan Edwards' descendants, the exception.
+The same is true of mental abilities of different kinds. Galton showed
+that the prominent English judges, statesmen, chancellors, etc., were
+furnished by certain family lines only, and were not drawn evenly from
+all families.[60] The same is true of feeble-mindedness.[61]
+
+[Sidenote: Socially Noble and Ignoble Traits]
+
+The question of what traits are desirable and what traits are
+undesirable might seem, on first thought, rather a difficult matter to
+determine. Few of us would like to have our neighbor's taste in the
+matter constituted as a standard of judgment upon our own traits. There
+is one standard of judgment, however, that is so broad and impersonal
+and so founded on the elements in society to which all individuals are
+subject, that it can justly serve as a line of division between the
+desirability and undesirability, broadly speaking, of individual traits
+for perpetuation. This is the measurement by the standard of social
+worth and service commonly designated as "fitness."[62] Above this
+dividing line may be roughly grouped the genius, the specially skilled,
+the mediocre, who are a service to society, or at least not a burden.
+Below this line may be grouped those feeble-minded, paupers, criminals,
+insane, weak and sick, who are a burden, economically and socially. That
+is, a person's traits are desirable of perpetuation if so balanced as to
+render the individual not a burden to others.
+
+It must undoubtedly be true that many families possess, inherently,
+traits of ability which have never had an opportunity to exhibit
+themselves. This may account for the apparently sudden appearance of
+great men and women without obvious hereditary background. It is plainly
+possible, furthermore, to bring about a special combination of two
+family lines, the mental traits on neither of which exhibit
+remarkableness, but which, when combined, bring an extremely happy
+result.
+
+Mental ability does not depend upon education. Education can only enable
+an individual to utilize more fully his inherent ability; it cannot
+increase capacity.
+
+The same is true, of course, of physical capacity. Sandow has an
+extraordinary muscular ability, developed by certain exercises. Similar
+exercises will not, however, develop all men into Sandows, no matter
+how constant their faith and persistent their efforts. Sandow was, we
+may assume, hereditarily gifted with a superior muscular capacity, which
+his exercises have enabled him to fully develop. It is true, however,
+that few people ever realize their full physical and mental capacities,
+owing to lack of opportunity, inclination, etc., and that there
+generally exist untold possibilities for improvement for those who wish
+to get the most out of themselves.
+
+[Sidenote: A Majority of Sterling Traits]
+
+It is apparent that the make-up of an individual is the result of a very
+complex combination of traits. For this reason, the makeup is not likely
+to fall heir to all "bad" traits, any more than it is to all "good"
+traits. Even the feeble-minded, who have fallen heir to such an
+intensely undesirable trait--or rather, to the lack of intensely
+desirable traits--in many instances have simultaneously inherited many
+desirable traits, such as kindness, gentleness and generosity, often
+lacking in those possessed of scholarly capacities. Many women of the
+border-line type of feeble-mindedness, where mental incapacity often
+passes for innocence, possess the qualities of charm felt in children,
+and are consequently quickly selected in marriage. If a mentally able
+man possess as an ideal of womanhood other traits than mental capacity,
+no amount of schooling for his child can make up for the difference
+between the mental capacity of the offspring of such a mating, and the
+offspring of a mating with an able-minded woman. Although the trait of
+able-mindedness is dominant, so that the mating of an able and a feeble
+mind will result in fairly able-minded offspring, who may even be above
+the average, mentally, such offspring carry in their own germ plasm the
+defect derived from their feeble-minded parent, which defect may then be
+passed on to future generations through the germ plasm from which their
+children get their inheritance. A mother's hereditary influence on the
+child is just as important a factor as the father's, generally speaking.
+Where feeble-mindedness exists on a family line, care should be
+exercised by the able-minded members of that line not to mate with
+another line possessing cases of feeble-mindedness, lest the offspring
+then fall heir to feeble-mindedness, which can skip a generation. An
+appreciation of what is feeble-minded, and a realization of its
+inheritability can not help but modify a man or a woman's admiration
+for the traits or lack of traits which it embraces.
+
+Persons possessing weak physical makeups may possess strong mental
+capacities, and vice-versa. Persons of superior mental capacities may
+lack loftiness of character. It might happen that in so mating as to
+prevent the perpetuation of an undesirable trait, physical, mental or
+moral, a desirable trait would be lost along with it. In any mating
+transaction, therefore, choice must necessarily compromise upon the
+favorable hereditary action of a majority of the traits on the two
+family lines. One must relinquish any quest for perfection. After
+eliminating the individuals possessing the grossly unsocial traits below
+the dividing line of social fitness, one must choose with respect to a
+majority of socially fit traits, in addition to the elements of personal
+congeniality and affinity. The two last-named elements, however,
+generally serve as useful narcotics in blinding the mating individuals
+to the existence of the compromise, and the real becomes the ideal.
+
+[Sidenote: Successive Generations and Fraternities]
+
+Each trait in the mosaic of one person is transmitted or not transmitted
+to a child according to the mating of that particular trait--mating
+with trait or lack of trait--rather than according to the mating of the
+two persons as a whole. That is, when a man and woman marry and bear
+offspring, it is not the mating of two units, but it is the mating of
+myriads of pairs of units--the units being the constituent traits and
+lack of traits (contained in some mysterious way in the germ plasm),
+each trait-mating producing its own trait-offspring. The collection of
+these trait-offspring makes up the child.
+
+It has been observed that traits differ with respect to their action in
+mating. Given a specific type of trait-mating, say of a trait with like
+trait, or trait with the lack of that trait, some types always reappear
+in the next generation or else are lost entirely from the family line
+unless reinfused, whereas other types of traits may not reappear in the
+next generation, but still appear in a generation further removed.
+Another type of trait is transmissible only by one sex of a family line,
+and can not be transmitted by the other sex.
+
+From these facts, it is readily understandable how important becomes the
+consideration of the marriage of relatives, such as cousins,[63] who
+are, of course, individuals of the same family line, whose mating
+brings together like groups of traits, thus strengthening the existence
+of these traits, whether desirable or undesirable. Cousin marriages,
+when the family possess traits of mental ability, may result in children
+who are geniuses; but cousin marriages, when the family line possesses
+traits of mental inability, may result disastrously with respect to
+offspring. Family lines possessing traits of mental weakness should most
+assuredly join only to family lines possessing traits of strength in
+those regards.
+
+In calculating the inheritability of traits, it is also necessary to
+consider that certain physical, mental and moral traits flower at the
+arrival of certain ages only. It is necessary to look along the whole
+line of a life, as traits may exist at one age and not at another. A
+boy's beard does not appear until puberty. Likewise, other physical and
+mental and moral traits sometimes do not manifest themselves until
+specific ages, according to the type of the family breed. Because a
+parent dies before the development of the trait does not preclude its
+transmissibility to his offspring. Huntington's chorea, an extremely
+undesirable trait, does not develop until middle life, but is
+transmissible to offspring even though the father dies from some other
+cause before the period when the disease in his own person would be
+expected to appear.
+
+[Sidenote: Results of Specific Matings]
+
+[Sidenote: Andalusian Fowl]
+
+We can best understand the laws governing the inheritance of traits by
+taking a few concrete cases. The first case is that of an Andalusian
+fowl. We shall consider the two species, pure bred black and pure bred
+white, and confine ourselves to observing the inheritance of the single
+characteristic, plumage _color_. Of course, as long as the black mate
+only with the black their children will be black, and as long as the
+white mate with white the children will be white. But if a white mates
+with a black, the children will not be either black or white, but blue.
+All will be blue. But the most interesting facts appear in the next
+generation, when these hybrid blue fowls mate with black or white, or
+with each other. The original of the cross between the white and the
+black is an entirely new color blue, which may be considered a sort of
+amalgam of black and white. But a cross between the blue and the black
+will not be any new color, but will be either black or blue--and the
+chances are even. That is, in the long run about half of the children
+of the blue and black parents will be blue and half will be black. None
+of the children will be white. So also crossing the blue with the white
+will result in half of the children being blue and half, white. Still
+more curious is the result of mating blue with blue. One might imagine
+that in this case all the children would be blue, but only half will be
+blue, while a quarter will be black and a quarter white.
+
+[Sidenote: Laws of Chance]
+
+These laws are a curious mixture of chance and certainty. In certain
+circumstances, as we have seen, we can predict with certainty that the
+offspring will be black, white, blue, or whatever the case may be. In
+other circumstances we can only state what the _chances_ are. But these
+chances can be definitely stated as one in two, one in four or whatever
+it may be, and where there are large numbers of offspring this amounts
+to a practical certainty that definite proportions will have this or
+that color, or other characteristics.
+
+Two parents are like two baskets or bundles of traits from which the
+child takes its traits at random. In the wonderful play of
+Maeterlinck's, called the "Bluebird," we are taken to the "land before
+birth," where the children are waiting to be born, having selected
+their parents to be. Of course, this is only a pleasant fancy, like the
+advice of Oliver Wendell Holmes to children to choose good grandparents,
+but it is a useful fancy which will help us to understand the laws of
+heredity. The child of the Andalusian fowl takes its color from its two
+parents on the same principle as a lottery in which it would take two
+beans, white or black as the case might be, from each of two baskets.
+Every individual is a sort of basket containing two beans, as it were.
+It took one of these two beans from each parent and will give one to
+each child.
+
+With this picture of a bean lottery before us it is very easy to
+understand how the colors of Andalusian fowls are inherited. When two
+black fowls mate, the offspring must be black, because in this case each
+parent basket contains a pair of black beans, so to speak, so that the
+child taking one black bean from each basket will necessarily have a
+black pair. For the same reason the child of two white fowls must be
+white, but when a black and white fowl mate, the child takes a white
+bean from one parent and a black from the other, its own color being
+resultant or amalgam of the two, which in the case of the Andalusian
+fowl is blue. Since every such hybrid child has this same combination of
+a white and a black bean, all these hybrids are alike. All are blue. It
+is important to remember that this hybrid blue is only a sort of
+mechanical mixture of black and white, and that the black and white are
+still separate beans, as it were.
+
+But now suppose a hybrid or blue fowl to mate with a white. This means
+that the child takes from the white parent or basket one of the two
+white beans and from the blue parent or basket, one of the two beans, of
+which one is white and the other, black; the bean taken from the first
+or white basket must be white, but that taken from the second or blue or
+hybrid basket may be either white or black. It is a lottery with an even
+chance of drawing white or black. In the long run, half of the children
+will draw white and half, black. Those which draw the white will, since
+they also drew white from the other parent, be wholly white, but those
+which drew the black will be blue, since they will have one black and
+one white bean. We see, too, that the white child is just as truly white
+as though it had not had a hybrid parent; for of the two elements or
+beans which the hybrid carried, the black one was left behind untaken.
+We see that the blue child is a hybrid exactly like its hybrid parent,
+and not any new kind of cross between the blue and the white. In short,
+the children of a blue and white are either the one or the other and not
+a mixture. In the same way if a blue mates with a black, half of the
+children will be black and half blue.
+
+Finally we come to the mating of a blue with a blue. Here the lottery is
+to pick a bean from two baskets, each basket containing both white and
+black beans in equal numbers. When at random one is taken from either of
+these two baskets there is an even chance that the bean from the father
+is white or black and an even chance that the bean from the mother is
+white or black.
+
+Now, what is the chance that the child draws a white bean from both
+baskets? Evidently it is one chance in four; for there are four ways
+equally probable in which you can take these beans, viz.: (1) black from
+the father basket and black from the mother, (2) white from the father
+and white from the mother, (3) white from the father and black from the
+mother, (4) black from the father and white from the mother. So the
+children could draw both white once in four times, both black once in
+four, and a white and a black in the other two cases. And that is why
+from two blue Andalusian fowls, on the average you will have one-quarter
+of the children black, one-quarter white, and the other two-quarters,
+blue. Again let us stop to emphasize the fact that the black children of
+these hybrids are just as pure blooded as their black grandparent, and
+will mate with other pure-blooded black in exactly the same way as
+though there had never been any white in their ancestry. The white
+strain has been left behind, or been "bred out."
+
+We have spoken of one character or characteristic--color. The same laws
+apply to other characters. Often different characters are inherited
+quite independently of one another. Each of us is a basket or bundle of
+very many qualities, each quality being a little compartment of the
+basket with two beans in it. There is, as it were, a pair of beans for
+every unit trait, whether that trait relates to color, to musical
+ability, or to any one of hundreds of other kinds.
+
+To summarize the laws of inheritance of the unit character called color,
+in Andalusian fowl, we have really six ways in which we can consider
+mating of the three colored fowls (black, white, blue): (1) black may
+mate with black, in which case all the offspring will be black, (2)
+white may mate with white, in which case all the offspring will be
+white, (3) a black may mate with a white, in which case the offspring
+will all be blue--a hybrid containing both black and blue elements, (4)
+blue may mate with a black, in which case half the offspring will be
+pure bred black, and half hybrid blue, (5) a blue may mate with a white,
+in which case half the offspring will be white and half blue, (6) blue
+may mate with blue in which case a quarter of the offspring will be
+white, a quarter black and a half blue.
+
+[Sidenote: Guinea Pigs]
+
+These results are the fundamental laws discovered by Mendel. But the
+results are not always as clear as in the case of the Andalusian fowl.
+In that case the hybrids were not like either parent, but were a new
+color, blue, so that they were labeled at once and recognizable as
+hybrids--but this is not generally the case. Take, for instance, guinea
+pigs. What will be the result of mating an "albino" white with a black
+guinea pig? Quite exactly the same principle applies as in the case of
+the Andalusian fowl, but the principle is not as clear to see. All the
+offspring are hybrid, but they will not be blue: they will be black.
+They will look like the black parent, but they are different. The black
+color predominates; i.e., black is "dominant" over white, while the
+white recedes out of sight, or is "recessive." This hybrid black guinea
+pig is like the hybrid blue Andalusian fowl. It is a hybrid, a
+combination of white and black, but in the guinea pig the black covers
+up the white so that _nothing_ in the color reveals the fact that it is
+a hybrid. Now if the hybrid black offspring of these black and white
+guinea pigs mate with each other, the result will follow exactly the
+same Mendelian law as applied to the Andalusian fowl. But this will not
+be so clear, because now we have two kinds of black instead of a black
+and a blue. One child in four will be _pure bred_ black like the
+grandparent and two out of the four will be _hybrid_ black. So to the
+eye we shall simply have, out of four children, one white and three
+black. But those three black are not all alike. One is a thoroughbred
+and two are half-breeds.
+
+But how then are we to distinguish between the one pure bred black, the
+thoroughbred, and the two blacks that are hybrids so that we can be sure
+which is which? The only way they can be distinguished is to wait to see
+what their offspring will be in the next succeeding generations.
+
+The one that is a thoroughbred will behave like a thoroughbred. For
+instance, if mated with white they will have nothing but black children.
+But if one that is hybrid black mate with one that is white, only half
+of the children will be white; these white children reveal the fact that
+their black parent was a half breed. Then we can put a tag on that black
+parent. If proper tags are put on the blacks so as to distinguish
+between the pure-blooded and the half-blooded--say a blue tag on the
+hybrids and a black on the thoroughbreds--we shall get exactly the same
+results as described in the case of the Andalusian fowl, in the six
+cases mentioned. The same principles apply to qualities of the guinea
+pigs other than color. Thus, if a long-haired guinea pig mates with a
+short-haired guinea pig, all the offspring will be short-haired, because
+short hair is dominant over long hair. Again, if a smooth-coated guinea
+pig mates with a rough-coated one, the result will be rough coated,
+because a rough coat is dominant over a smooth coat.
+
+[Sidenote: "Thoroughbred" Humans]
+
+The same principles undoubtedly apply to the human race, although as yet
+only a few traits have been carefully studied. Eye color is one of
+these. Imagine a marriage of a thoroughbred, black-eyed Italian with a
+thoroughbred, blue-eyed Irish. What will be the result? All the children
+will be black-eyed, black being dominant over blue; but these black eyes
+are not the genuine article that the Italian parent possessed. They are
+a blend, and it is only because the black element dominates over or
+conceals the blue element that we can not see on the surface that there
+is any blue there. But it may come out in the next generation; for, if
+these half-blooded individuals marry among themselves one-quarter of
+their children on the average will be blue-eyed. The other
+three-quarters will be black-eyed, but only one-quarter will be "really
+and truly" black-eyed, i.e., black-eyed like the Italian. The remaining
+half are hybrid black, like the parents. It is only a sort of imitation
+black so to speak.
+
+The appearance of blue eyes in the second generation is the long
+observed but formerly mysterious "atavism," or reversion to the
+grandparent.
+
+Suppose the children of an Italian and an Irish parent intermarry with
+pure bred Italians. We immediately know what will be the result. All the
+children will be black-eyed, but among a large number only half will be
+thoroughbred black-eyed. The other half will be "imitation" black-eyed.
+The case is just like the mating of hybrid black guinea pigs with
+thoroughbred black guinea pigs, or of the blue fowl with the black.
+Similarly, if the Irish-Italian hybrids marry with pure Irish, half the
+offspring will be blue-eyed and half will be hybrid black-eyed.
+
+[Sidenote: Dominants and Recessives]
+
+Black eyes are "dominant" over blue eyes because the black color is due
+to a pigment, while the blue color is due to the absence of this
+pigment. In general a quality which is due to the presence of some
+positive element is dominant over a quality due to the absence of that
+element. A child inheriting from a blue-eyed person simply draws a blank
+from that side in the lottery.
+
+In order to understand how these principles of Mendel apply in any given
+case we need first to know what traits are "dominant" and what are
+"recessive."
+
+Among traits known to be "dominant" are, besides pigmentation of the
+eye, certain peculiarities of the skeleton, such as short-fingeredness
+(two phalanges only on each digit), Huntington's chorea, presenile
+cataract, congenital thickening of the skin, early absence of hair,
+diabetes insipidus, stationary night-blindness, liability to periodic
+outbreak of temper, etc.
+
+Among traits known to be "recessive" are albinism (or lack of
+pigmentation), a certain degenerative disease of the eye, deafmutism,
+imbecility, insanity of certain types, certain nervous diseases; also
+mental traits, such as musical ability.
+
+Suppose now that a normal or "strong-minded" person, if we may use that
+term as distinct from feeble-minded, marries a feeble-minded person.
+Assuming that the "strong-minded" person is a "thoroughbred" all of the
+children will be apparently normal. None will be feeble-minded.
+"Strong-mindedness" is dominant over weak-mindedness. Yet all these
+children that seem to be perfectly normal lack something in their
+bodies. This deficiency is simply covered up but can crop out in later
+generations. If two of these hybrids between the weak-minded and the
+strong-minded marry each other, one-quarter of the children will be
+feeble-minded, one-quarter thoroughbred strong-minded and the remaining
+half, though apparently strong-minded, will carry the taint in them just
+as their parents did. They are half-breeds. On the other hand, if two
+feeble-minded people marry, all of the children will be feeble-minded.
+Certainly we can and ought to forbid and prevent such marriages.
+
+But feeble-mindedness is a recessive quality, so that if the
+feeble-minded marry only with normal individuals, the feeble-mindedness
+does not blight the next generation, and if these apparently normal
+children of such marriages take pains to marry only really normal
+individuals, avoiding not only the feeble-minded but even those like
+themselves who have feeble-mindedness on one side of their family tree,
+there will be no feeble-mindedness cropping out in future generations.
+
+[Sidenote: Instances of Eugenic Improvement]
+
+But not all human abnormalities are recessive. Thus Huntington's chorea
+is dominant, so that every child of the unfortunate victim of this
+malady will contract it when it reaches the right age. Marriages of such
+people should, therefore, never be allowed, even with normal
+individuals.
+
+But when we propose to restrict marriages or mating of those unfit to
+marry, people are apt to say, "That is a dream. It can't be done." But
+it can be done and it has been done. Every one has heard of the cretins
+in Switzerland. They are a kind of idiot who are short in stature and
+afflicted in all cases with goitre in the neck. Of course, many people
+have goitre who are not cretins, but there is no cretin who has not
+goitre. These cretins are peculiarly a feeble-minded people. They are
+common still in many towns of Switzerland; they are loathsome objects,
+helpless as children, with silly smiles, unable to take care of
+themselves in even the simplest toilet ways, and have to be looked after
+like domestic animals, or even more closely.
+
+A gentleman very much interested in Eugenics visited Aosta, in Italy,
+just outside of Switzerland, once in 1900 and again in 1910. In 1900 he
+found many of these creatures among the beggars in the streets, in the
+asylums, in the home, in the orphan asylum--everywhere he ran across
+these awful apologies for human beings. But in 1910 he found only one!
+What had happened? Simply that a few resolute intelligent reformers had
+changed the entire situation. An isolation institution, or rather two
+institutions, one for the men and the other for the women, were
+established. In these the best care of the inmates was taken as long as
+they lived, and they do not live long. But pains were taken to see that
+by no possibility could marriage or mating of those people take place.
+They forfeited any such rights in return for the care that they received
+from the State.
+
+Thus is it possible to apply the laws of heredity as laid down by Mendel
+in a thoroughly practical way and to get results _immediately_ in one
+short generation. It seems, and it is, a colossal task to change average
+human nature one iota. Yet in the light of modern eugenics we could make
+a new human race in a hundred years if only people in positions of power
+and influence would wake up to the paramount importance of what eugenics
+means. And this could be done quietly and simply without violence to
+existing ideas of what is right and proper. It could be done by
+segregation of the sexes for defectives, feeble-minded, idiots,
+epileptics, insane, etc. By this kind of isolation we can save the
+blood-stream of our race from a tremendous amount of needless
+contamination.
+
+And it is being done. The growing tendency to put defectives in
+institutions, though originally with no such object, will reduce the
+transmission of defects, especially when it is recognized that the sexes
+must be separated and that the inmates should be kept at the institution
+through the reproductive period of life.
+
+[Sidenote: Educational Influence]
+
+It is inconceivable that the average individual will deliberately and
+consciously make his calculations regarding the character of possible
+offspring before he allows himself to fall in love to the point of
+desiring marriage. Yet unconsciously an educational influence on love
+and on marriage selection has been operating through centuries. The
+sick, the feeble-minded, the immoral, and members of their families,
+have at all times been socially handicapped, and have always been the
+first to be eliminated in marriage selection. And it is conceivable that
+this already developed wisdom in mate-choosing can easily be augmented
+by a further knowledge of heredity which is now available. It
+unconsciously favorably modifies the individual taste.
+
+Certain races of men, without consciousness of their action, have varied
+in the character of their choices (sex selection) in such a way as to
+bring about varied conditions in their races, with respect to resistance
+to disease, of mental capacity and to moral quality. The Mongolian
+differs from the Hebrew, the Anglo-Saxon differs from the African.
+
+It depends largely upon the action of those now upon the earth, who are
+now making their choices of marriage, as to whether the races of the
+future shall be physical, mental or moral weaklings, or whether they
+shall be physically brave and hardy, mentally broad and profound, and
+morally sterling.
+
+[Sidenote: Summary]
+
+To summarize: There are three main lines along which eugenic improvement
+of the race may be attained:
+
+(1) Education of all people on the inheritability of traits; (2)
+segregation of defectives so that they may not mingle their family
+traits with those on sound lines; (3) sterilization of certain gross and
+hopeless defectives, to preclude the propagation of their type.
+
+There would seem to be great need of State Eugenic Boards, to correlate
+and to promote these activities, in the interests of the future
+population, and to give expert advice as to how to legislate wisely, and
+individual advice as to how to mate wisely. The latter function now
+falls entirely upon the Eugenics Record Office at Cold Spring Harbor,
+where the work is being carried on with great efficiency with the funds
+at command.
+
+
+_REFERENCES_
+
+[57] Darbishire, A. D.: _Breeding and the Mendelian Discovery_, Cassell
+& Company, Ltd., London, New York, Toronto and Melbourne, 1911.
+
+[58] Davenport, Chas. B.: _Heredity in Relation to Eugenics_, Henry Holt
+& Company, New York, 1911.
+
+[59] Dugdale, Robert L.: _The Jukes_, G. P. Putnam's Sons, New York and
+London, 1910.
+
+[60] Galton, Francis: _Hereditary Genius_, D. Appleton & Company, New
+York, 1870.
+
+[61] Goddard, Henry H.: _The Kallikak Family_, The Macmillan Company,
+New York, 1912.
+
+[62] Kellicott, William E.: _The Social Direction of Human Evolution_,
+D. Appleton & Company, New York and London, 1911.
+
+[63] Huth, Alfred Henry: _Marriage of Near Kin_, Longmans, Green &
+Company, London, 1887.
+
+[64] Darwin, Charles: _The Descent of Man_, Thomas Y. Crowell & Company,
+New York, 1874.
+
+For further bibliographic lists, see bulletins entitled "Books and
+Journals," and "Publications" issued by the Eugenics Record Office, Cold
+Spring Harbor, N. Y.
+
+
+
+
+INDEX
+
+
+  Abdominal muscles, beneficial effects of erect posture on, 57.
+
+  Acids, excess of, from overabundance of animal proteins in diet, 39;
+    fruit and vegetable, in a mixed diet, 43.
+
+  Activity, necessary to living a hygienic life, 89;
+    work and play the two great forms, of, 89.
+
+  Adulterants in foods, harmful, 65.
+
+  Advertising, measures of reform in, 162-163.
+
+  Agar-agar, a preventive of constipation, 52-53;
+    for use in colds, 279.
+
+  Air, the first necessity of life, 7;
+    motion, coolness, humidity, and freshness of, important features
+          of ventilation, 7;
+    the matter of drafts, 8-9, 123-124, 274, 277;
+    securing fresh, through windows, 9-10;
+    prevention of stagnation of, by air-fans, 10;
+    action of different heating systems, 10;
+    importance of coolness of, 10-11;
+    securing proper degrees of dryness and humidity, 11-12;
+    lighting systems and, 13;
+    evils of tobacco smoke and of dust, 13;
+    bacteria in, carried by dust particles, 13-14;
+    benefits of sunlight, 14;
+    wearing of clothing which admits, 14-15, 275;
+    benefits of out-of-door, 18-20, 276;
+    outdoor sleeping, 20-24, 104, 220, 276;
+    deep breathing, 24-27.
+
+  Air-baths, taking of, 15-16, 148.
+
+  Air-fans, use of, 10.
+
+  Alcohol, modern movement against, 3;
+    poisons in, 65, 241;
+    ill effects of, 67-68;
+    resistance to infectious diseases weakened by, 68;
+    social evil traceable to, 123;
+    to be avoided in cases of overweight, 216;
+    statistics of influence of, on longevity, 227-235;
+    per capita consumption of, in various countries, 235-236;
+    laboratory and clinical evidence relating to physiological effects
+          of, 236 ff.;
+    effect on brain and the nervous system, 237-239;
+    influence on bodily resistance to disease, 239-240;
+    effect on heart and circulation, 240-241;
+    food value of, 241-242;
+    effect on offspring, 243;
+    attitude of National Council of Safety toward, 244;
+    condemnation of, shown by restrictive and prohibitive measures of
+          governments, 244;
+    references on subject of, 244-249.
+
+  Alkaline dentifrices, 86.
+
+  Amusements. See Recreation.
+
+  Andalusian fowl, illustration from, of action of hereditary traits,
+          307-313.
+
+  Anglo-Saxon race, effects of indoor living upon, 147.
+
+  Animal cells, apparent immortality of, 142-143.
+
+  Apoplexy, death rates from, 284, 285.
+
+  Appetite, misleading of, by delicacies of civilization, 151-152.
+
+  Apples, food value of, 30, 177, 179.
+
+  Arch supports for flat foot, 224, 225.
+
+  Arteries, tobacco and diseases of the, 69, 263.
+
+  Arthritis deformans, caused by focal infection, 82.
+
+  Asparagus, food value of, 41, 175.
+
+  Asthenic droop, cause of, 58.
+
+  Athletes, effects of tobacco on, 68, 69, 257-259.
+
+  Athletics, ideals in, 96;
+    injuries from college, 96.
+
+  Attention, control of, essential to securing equanimity, 115.
+
+  Autointoxication, meaning of, 81;
+    intestinal intoxication distinguished from, 81-82.
+
+  Avocation, practise of an, 98.
+
+
+  Bacteria, carried on dust particles, 13-14;
+    part played by, in colds, 272.
+    _See_ Germs.
+
+  Balanced ration, classification of foods with view to a, 171, 175-183.
+
+  Bananas, food value of, 30, 177;
+    digestibility of, 49;
+    a cheap source of starch and sugar, 131.
+
+  Bank employés, unsuspected impairments among, 136-137.
+
+  Basal metabolism of the body, ascertaining the, 196-197.
+
+  Baseball, value as all-round exercise, 98.
+
+  Bathing, importance of, for avoiding disease, 75-76;
+    perspiring before, 76;
+    activity and relaxation combined in, 101-102;
+    as a means of skin training, 274-275.
+
+  Baths, different forms of, for different needs, 102;
+    nervous relaxation induced by neutral, 102;
+    for colds, 278-279.
+
+  Beans, baked, food value of, 29, 175;
+    a high-protein food, 38;
+    protein in, a possible objection, 39-40;
+    a cheap source of protein, 131.
+
+  Bedbugs, diseases spread by, 74.
+
+  Beds, hard preferable to soft, 104.
+
+  Beets, food value of, 41, 175.
+
+  Belts, constriction from, 16.
+
+  Benedict, F. G., experiments by, to ascertain basal metabolism, 196-197.
+
+  Berries, food value of, 41, 177.
+
+  Blindness among tobacco smokers, 264.
+
+  Blood pressure, influence of deep breathing on, 25.
+
+  Bowels, foods the best regulators of the, 52.
+    _See_ Constipation.
+
+  Brain, effect of alcohol on, 237-239.
+
+  Brain workers, eating habits of, 34-35.
+
+  Bread, food value of, 29, 180;
+    stale and crusty preferable to soft fresh, 41;
+    a cheap source of starch and sugar, 131.
+
+  Breathing, deep, 24-25;
+    influence of muscular exercises on, 26;
+    beneficial effect of singing, 26;
+    relation of, to one's mental condition, 26-27.
+
+  Bulk, a necessary quality in food, 41-42, 150.
+
+  Bush, A. D., tests by, as to smoking and mental efficiency, 260.
+
+  Butter, food value of, 30, 33, 181.
+
+
+  Cabbage, cellulose in, 41;
+    food value of, 131, 175.
+
+  Cakes, table of food values of, 179.
+
+  Calories, fuel-units for measuring food, 28.
+
+  Cancer, measures for combating increase of, 292.
+
+  Candy, over-indulgence in, 48.
+
+  Cantaloupe, food value of, 30, 177.
+
+  Carbohydrate, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    in cheap foods, 131;
+    list of foods rich, moderate and deficient in, 171.
+
+  Card-playing, mental recreation from, in moderation, 100.
+
+  Catarrh, sometimes caused by smoking, 264;
+    avoiding quack cures for, 280.
+
+  Cathartics, avoidance of, 53.
+
+  Cauliflower, food value of, 41, 175.
+
+  Celery, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Cellulose, a necessity in diet, 41.
+
+  Cereals, laxative quality of, 52;
+    table of food values of, 180-181;
+    for underweight, 220.
+
+  Chairs, effect of, on sitting posture, 60-61;
+    among the evils of civilization, 152.
+
+  Character, posture and, 63-64;
+    influence of health on, 105-107.
+
+  Charts, showing comparative mortality among abstainers and
+          non-abstainers, 230-233;
+    of death rates in different countries and at different periods,
+          283-285.
+
+  Cheese, food value of, 29, 38, 131, 181.
+
+  Cheeses, putrefactive, among the worst foods, 48.
+
+  Chewing, necessitated by hard foods, 41;
+    importance of thorough, 44-47.
+    _See_ Mastication.
+
+  Children, results of faulty posture in, 62;
+    sleep required by, 103;
+    effects of alcoholic indulgence by parents on, 243.
+
+  Choice of foods, effect of slow eating habits on, 47.
+
+  Cigaret smoking, special evils of, 261.
+
+  Cigars and cigarets, nicotin in, 254-255;
+    physical and mental effects of smoking, 255-267;
+    increase in use of, 267-268.
+
+  Circulation, effect of alcohol on, 240-241;
+    effect of tobacco on, 256, 259-260, 263, 267.
+
+  Circulatory system, death rates from diseases of the, 284, 285.
+
+  Civilization, hygiene and, 143-156.
+
+  Cleanliness, importance of, for avoiding infections, 75-76.
+
+  Clerks, unsuspected impairments among, 136-137.
+
+  Clothing, relation of, to ventilation, 14;
+    hygiene of, 14;
+    desirability of porous, 14-15, 275;
+    evils of tight, 16;
+    choice of cotton, linen, and woolen, 17;
+    color of, 17-18;
+    artificial conditions as to, resulting from civilization, 147-148.
+
+  Cocktail drinking, a harmful habit, 67.
+
+  Colds, popular exaggeration of danger of, from drafts, 8, 123;
+    usual origin of, in germs, 8-9, 70-71;
+    measures for avoiding, 9;
+    sometimes indirectly caused by constipation, 51;
+    popular delusions concerning, 123-124;
+    means of infection, 272;
+    sometimes due to abnormalities in nose or throat, 272-273;
+    prevention of, by attention to rules of individual hygiene, 273;
+    chief preventive measures, 273-277;
+    emergency treatment of, 277-280;
+    possibility of avoiding, altogether, 280.
+
+  Color of clothes, 17-18.
+
+  Concentrated foods, objection to, 41, 150.
+
+  Condiments, hot, to be used sparingly, 48.
+
+  Constipation, evils of, 51-52;
+    effects of water-drinking habits on, 52;
+    foods which prevent, 52;
+    use of mineral oils for, 53;
+    avoidance of drugs, 53;
+    an enema a temporary expedient, 53;
+    value of massage of the abdomen, 53-54;
+    favored by high-seated water closets, 54;
+    importance of establishing proper habits, 55;
+    poisoning from decomposition of protein in the colon, and remedies,
+          56;
+    produced by a slouching posture, 57;
+    mental effects of, 106-107;
+    effects of, ascribed to overwork, 124;
+    predisposition to colds caused by, 276.
+
+  Consumptive stoop, ill effects of, 57.
+
+  Cooking, loss caused in certain foods by, 42;
+    necessary for some foods, 43.
+
+  Corn, food value of, 29, 175;
+    cellulose in, 41.
+
+  Cornaro, "The Temperate Life" by, 142.
+
+  Corsets, constriction from, 16.
+
+  Cost, of food, 129-131, 184-190;
+    wholesale, of uncooked ingredients of standard foods, 192-193.
+
+  Cotton, use of, in clothing, 17.
+
+  Cottonseed oil, a cheap source of fat, 131.
+
+  Country life, advantages of, 18.
+
+  Cousins, marriage of, 305-306.
+
+  Crawling exercise for faulty posture, 222-223.
+
+  Cream, food value of, 30, 33, 181.
+
+  Crime, laws of heredity applied to, 299-300.
+
+  Cucumbers, cellulose in, 41;
+    food value of, 175.
+
+
+  Daily rhythm, observance of a, 89-90.
+
+  Dairy products, table of food values of, 181.
+
+  Dampness of air, exaggeration of evils of, 19.
+
+  Dancing, question of hygienic value of, 99-100;
+    an obstacle to efficiency when overdone, 100.
+
+  Death rate, lowering of, by public hygiene, 158-159;
+    statistics of overweight, 213;
+    influence of alcohol on, 228-235, 262;
+    influence of tobacco on, 262;
+    fall of, in younger age groups, and rise at older age periods, in
+          United States, 281;
+    cause of increase in, 282;
+    charts showing trend of, 283-285;
+    comparison of, among different nations, 286-291.
+
+  Defectives, segregation and sterilization of, 321-322, 323.
+
+  Degenerative tendencies among nations, comparison of, 286-292.
+
+  Delusions, certain popular, concerning diseases, 123-125.
+
+  Denmark, mortality statistics of, 291.
+
+  Dental clinic, beneficial results of, 88.
+
+  Dental decay, process of, 79.
+
+  Dental floss, use of, 85.
+
+  Desires, controlling intensity of one's, 117-118.
+
+  Desk, posture in sitting at a, 61.
+
+  Despondency, sometimes caused by a slouching posture, 57.
+
+  Desserts, table of food values of, 179.
+
+  Diabetes, in relation to focal infection, 82;
+    aggravations of, 123.
+
+  Discontent, physical sources of, 105-106.
+
+  Diseases, caused by absence of vitamins from food, 42;
+    carried by mosquitoes and flies, 71;
+    caused by focal infection, 82;
+    preventability of, 135-136;
+    relation between consumption of alcohol and increase in degenerative,
+          235-236;
+    effect of alcohol on bodily resistance to, 239-240;
+    caused by smoking, 263-264;
+    signs of increase of the degenerative, 281-285.
+
+  Disinfection of foods, 43.
+
+  Drafts, unreasonable prejudice against, 8;
+    exaggeration of idea that colds are derived from, 8-9;
+    popular delusions concerning, 123-124;
+    exposure to, a means of skin training, 274;
+    avoidance of, after catching cold, 277.
+
+  Drugs, avoidance of, for constipation, 53;
+    habit-forming, as poisons, 65;
+    alcohol to be classed among, 242.
+
+  Dryness of air, 11, 19;
+    question of ill effects from extreme, 12.
+
+  Duodenum, ulcer of, caused by focal infection, 82.
+
+  Dust, air vitiation from, 13;
+    methods of removing, 13;
+    bacteria carried by, 13-14.
+
+  Dusty trades, morbidity and mortality rates in, 13.
+
+  Dyspepsia among smokers, 264.
+
+
+  Eating, before retiring, 103;
+    in case of colds, 279-280.
+
+  Eating habits. _See_ Food.
+
+  Education on inheritability of traits, need of, 323.
+
+  Eggs, food value of, 29, 38, 183;
+    for underweight, 220.
+
+  Emetin, use of, in treating pyorrhea, 85-86.
+
+  Emotions, exercise of the, 97.
+
+  Endurance, experiments to determine effect of different diets on,
+          197-199;
+    experiments with mastication, and instinctive eating, 200-209.
+
+  Enema, use of, for constipation, 53.
+
+  England and Wales, trend of death rate in, 283-284;
+    mortality statistics of, 287;
+    expectation of life in, 290.
+
+  Enjoyment of food, desirability of, 46-47, 201-202.
+
+  Enthusiasm in exercise, 95-96.
+
+  Equanimity, secret of, 115.
+
+  Ether, habit of using, as a stimulant, 242.
+
+  Eugenics, importance of, 157;
+    distinction between other branches of hygiene and, 157;
+    aim of, 163-165;
+    implies right care of racial germ-plasm, 165;
+    and wisdom of choice in marriage, 165-166;
+    ability of science of, to guide race to higher levels, 166-167;
+    knowledge of, both a personal advantage and a social necessity, 167;
+    main features of thoroughgoing program of, 167;
+    importance for future generations, 167;
+    grandest service of science to the human race, 167-168;
+    a remedy for degenerative tendencies, 292;
+    scope of, 293;
+    correction of popular misconceptions, 293-294;
+    discovery of hereditary laws, resulting in science of, 294-295;
+    rules of, 296;
+    instances of improvement from application of principles, 319-322;
+    three main lines of eugenic improvement, 323;
+    need of State Eugenic Boards, 323-324;
+    references on, 324.
+
+  Exercise, times for taking, and benefits, 16;
+    necessity for, to offset evils of a sedentary life, 94;
+    different forms of, 94;
+    after eating, 94;
+    outdoor, in winter, 95;
+    question of enthusiasm in, 95-96;
+    ideals in, 96;
+    of mind, will and emotions, 97-98;
+    dancing as, 99-100;
+    for overweight, 217;
+    for underweight, 220.
+
+  Exercises, breathing, 25-26;
+    breathing, for correcting evils of bad posture, 58;
+    corrective, for faulty posture, 62, 221-223;
+    for flat foot, 223.
+
+  Expectations of life, comparison of, in different localities, 290.
+
+  Eye-strain, evils resulting from, 93;
+    preventive measures, 93-94;
+    remote effects of, 122.
+
+
+  Fads, avoidance of, in matter of diet, 50.
+
+  Fans for keeping air in motion, 10.
+
+  Fat, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    as laxative food, 52;
+    in cheap foods, 131;
+    list of foods poor and rich in, 171;
+    fat-forming food to avoid in cases of overweight, 216;
+    forms of, for underweight, 220.
+
+  Fatigue, cautions regarding eating in a state of, 35;
+    relation of posture to, 57;
+    connection between colds and, 70, 276;
+    relaxation a remedy for, 101;
+    value of baths, for, 102;
+    avoidance of, in cases of underweight, 220.
+
+  Feet, misdirected, 59-60;
+    correct position of, in standing and walking, 60;
+    exercises for the, 223;
+    disturbances of health due to weak, 224;
+    means of detecting weak, 224-225.
+
+  Figs, laxative quality of, 52;
+    food value of, 179.
+
+  Fires, ventilation by wood or grate, 10.
+
+  Fish, a high-protein food, 38;
+    special objections to an abundance of, 39.
+
+  Fisher, George J., smoking tests conducted by, 259-260.
+
+  Flat foot, cause of, 59-60;
+    toeing-in and exercise of leg muscles as remedies for, 60;
+    corrective exercises for, 223;
+    consulting a specialist for, 223-224;
+    means of detecting, 224-225;
+    prevention of, 226.
+
+  Fleas, as spreaders of disease, 74.
+
+  Flesh eaters versus flesh abstainers, tests of, 197-199.
+
+  Fletcher, Horace, interest in mastication revived by, 46;
+    experiment with method of, of thorough mastication, 200-209.
+
+  Flies, diseases carried by, 71;
+    guarding against typhoid germs carried by, 73;
+    methods of destroying, 73-74.
+
+  Focal infection, as a cause of disease, 81;
+    diseases traceable to, 82;
+    caution necessary in accepting principle too literally, 83;
+    physical examinations to detect, 292.
+
+  Food, quantity of, 28;
+    measurement of, by calories, 28;
+    values of common foods, 29-30;
+    the daily amount needed per person, 30;
+    precautions regarding, in case of overweight, 32-33, 215-216;
+    rules regarding, in case of underweight, 33, 219-220;
+    diet in middle life, 33-34;
+    diet in hot weather, 34;
+    comparative amount needed by brain-workers, 34-35;
+    eating when fatigued, 35;
+    protein foods, 35-40;
+    advantages of hard foods, 40-41;
+    bulk a necessity in, 41-42, 148-150;
+    objection to concentrated, 41;
+    value of raw foods, 42;
+    cooking necessary for some, 43;
+    thorough mastication of, important, 44-47;
+    enjoyment of, desirable, 46-47;
+    choice of foods influenced by slow eating, 47;
+    "good" and "bad" foods, 47-48;
+    digestibility of so-called indigestible, 49;
+    avoidance of fads as to, 50;
+    consultation of physician regarding, 50;
+    regulation of bowels by, 52;
+    harmful preservatives and adulterants in, 65;
+    comparative cost of, 129-131;
+    drawbacks of civilization illustrated by, 148;
+    soft and concentrated foods artificial, 148-150;
+    the hurry habit and eating of, 150-151;
+    misleading of appetites for, 151-152;
+    tabular classification of common foods, 171;
+    ideal proportion of the three elements in, 173;
+    tabular list of values of, in daily diet, 175-183;
+    relative energy value and cost of ready-to-serve foods, 184-190;
+    minimal cost of, 190-194;
+    calories consumed daily by different classes of workers, 195;
+    experiments with mastication and instinctive eating, 200-209;
+    references on, 209-211;
+    negative value of alcohol as, 241-242.
+
+  Fowl, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  France, consumption of alcohol in, 236;
+    mortality statistics of, 286.
+
+  Franklin, Benjamin, views of, concerning colds, 124.
+
+  Fruit, to be eaten in middle life, 33;
+    suitable for eating when fatigued, 35;
+    cellulose supplied by fibrous, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    a laxative food, 52;
+    value to teeth at end of a meal, 220.
+
+  Fruit acids, cleansing the mouth with, 86.
+
+  Fruits, table of food values of, 177, 179.
+
+  Fuel value, of common foods, 171, 175-183;
+    of ready-to-serve foods, 184-190.
+
+
+  Galton, Sir Francis, identified with eugenic movement, 295.
+
+  Game as food, 48.
+
+  Games, for giving exercise, 95;
+    advantages possessed by, as recreation, 99.
+
+  Garters, constriction from, 16.
+
+  Germany, consumption of alcohol in, 236.
+    _See_ Prussia.
+
+  Germs, origin of colds in, 8-9, 70-71, 272;
+    destroyed by sunlight, 14;
+    clearing food of, 43;
+    infections through, 69-78.
+
+  Gladstone, W. E., noted for mastication of food, 46.
+
+  Glucose, a cheap source of starch and sugar, 131.
+
+  Gonorrhea, sterilizing influence of, 78.
+
+  Grate fires as ventilators, 10.
+
+  Greeks, high ideals of ancient, 4;
+    perfect physical poise depicted in sculptures of, 59;
+    ideal of, in sports, 96.
+
+  Greens, laxative quality of, 52.
+
+  Grippe, avoidance of exposure to infection from, 70.
+
+  Guinea pigs, illustration from, of action of hereditary traits, 313-316.
+
+  Gums, cleansing the, 84-85.
+
+
+  Habits, as to defecation, 55;
+    overcoming acquired, to lead a hygienic life, 134-135.
+
+  "Habitus enteroptoticus," posture called, 58.
+
+  Happiness, habit of, 115.
+
+  Hard foods, benefits of, 40-41.
+
+  Hats, ill effects of tight, 16.
+
+  Headache, sometimes caused by constipation, 51;
+    sometimes due to a slouching posture, 57.
+
+  Health, present world-wide movement for conservation of, 2;
+    influence of, on character, 105-107;
+    mental rewards from, 107-108;
+    influence of the mind on, 108-109;
+    cost of good, 127-128;
+    possibilities of attainment, 141-142.
+
+  Health foods and drinks, 3.
+
+  Heart, diseases of, due to focal infection, 82;
+    common causes of troubles of, 90;
+    effect of alcohol on, 240-241;
+    effect of tobacco on, 250, 259-260, 263, 267;
+    death rates from diseases of, 284, 285.
+
+  Heat, enervating effect of, 11.
+
+  Heating systems, ventilation and, 10-11.
+
+  Hens, influence of mind on health illustrated by, 108-109.
+
+  Heredity, dependence of health of individual on, 164-165;
+    eugenic improvement attainable through control of, 293;
+    discovery of laws of, resulting in science of eugenics, 293-294;
+    traits influenced by, 297-298;
+    distribution of traits, 298-300;
+    desirable and undesirable traits, 300-301;
+    illustrations of laws of, by Andalusian fowl and by guinea pigs,
+          307-316;
+    application of principles to human race, 316-322.
+
+  Hill-climbing, as exercise, 94;
+    for overweight, 217.
+
+  Hodge, Clifton P., fly-trap invented by, 73-74.
+
+  Home exercise, 94.
+
+  Hookworm disease, preventive measures, 75.
+
+  Hot weather, diet in, 34.
+
+  Houses, disadvantages attached to invention of, 145-147.
+
+  Housing, hygiene of, 7-14;
+    disadvantages of the poor regarding, 128-129.
+
+  Humidity of air, how to secure, 11-12.
+
+  Hurry, habit of, in modern life, 114;
+    as a promoter of indigestion, 150;
+    excessive use of flesh foods due to, 151.
+
+  Hygiene, individual, ideals implied by, 1;
+    medieval views contrasted with modern ideals, 1-2;
+    good, ventilation the first rule, of, 7;
+    mental, 105-118;
+    unity of, 121-126;
+    obstacles to, 126-135;
+    possibilities of, 135-143;
+    and civilization, 143-156;
+    public versus individual, 157-159;
+    necessity for cooperation between public and individual, 159-161;
+    race, 163-168;
+    of immediate concern to the present generation, while eugenics is
+          important for future generations, 167-168.
+
+  Hypochondriacs, risk of becoming, 111.
+
+
+  Ice-cream, comparative food value of, 33.
+
+  Ideal food proportions, 173.
+
+  Ideals, of individual hygiene, 1;
+    contrast afforded by medieval, 1-2;
+    present-day establishment of more wholesome, 2;
+    as to labor, 3-4;
+    still further improvement needed in American, 4-6.
+
+  Idleness, evils of, 91.
+
+  Impairments, unsuspected physical, 136-139.
+
+  Inactivity, necessity for periods of, 89;
+    rest and sleep the two great forms of, 89.
+
+  Indians, bad effects of indoor living upon, 146-147.
+
+  Indigestible foods, digestibility of so-called, 49.
+
+  Individual hygiene, public hygiene versus, 157-159;
+    practice of, a remedy for degenerative tendencies, 292.
+
+  Indoor living, unnatural character and evils of, 145-147.
+
+  Industrial workers, unsuspected impairments among, 137-138;
+    calories of food consumed daily by different classes of, 195;
+    powers of, lessened by use of alcohol, 238, 244.
+
+  Infections of the body, by germs, 69-75;
+    importance of cleanliness for avoiding, 75;
+    through the mouth, 78-83;
+    in colds, 272.
+
+  Infectious diseases, power of resistance to, weakened by alcohol, 68;
+    results regarding, from teeth hygiene, 88.
+
+  Insect-borne diseases, 71.
+
+  Insomnia, remedial measures for, 102-103;
+    often caused by excessive smoking, 264.
+
+  Instinctive eating, experiments with, 200-209.
+
+  Intestinal intoxication, distinguished from autointoxication, 81-82.
+
+  Intestinal poisoning, from insufficient mastication, 45.
+
+  Introspection, one of the curses of idleness, 91.
+
+  Iron, in vegetable foods, 40.
+
+  Italy, mortality statistics of, 286.
+
+
+  James, William, on enjoyment of life, 5;
+    on religion of healthy-mindedness, 114.
+
+  Jews, effects of indoor living withstood by, 147.
+
+
+  Kidney, among the worst foods, 48.
+
+  Kidneys, death rates from diseases of, 284, 285.
+
+  Kipling, Rudyard, on concentrated foods, 41-42.
+
+
+  Labor, modern ideals concerning, 3-4;
+    turned from drudgery into play by proper development of health
+          ideals, 5-6;
+    division of, an evil of civilization, 152.
+    _See_ Work.
+
+  Lamb, food value of, 29, 178.
+
+  Laxative drugs, avoidance of, 53.
+
+  Laxative foods, 52.
+
+  Leg-lifting exercise for faulty posture, 222.
+
+  Lettuce, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Lice, diseases carried by, 74-75.
+
+  Life, no principle which limits, 142-143;
+    shortening of, by unhygienic modes of living, 155.
+
+  Life Extension Institute, purpose of, 1.
+
+  Lighting, electric preferable to gas, 13.
+
+  Lime, deficiency of flesh foods in, 39.
+
+  Linen, use of, in clothing, 17.
+
+  Literature, avoidance of morbid, 99.
+
+  Liver, excess of acids produced by eating, 39;
+    among the worst foods, 48.
+
+  Liver diseases, death rate from, 285.
+
+  London, expectation of life in, 289.
+
+  Lusk, Graham, quoted on minimal cost of food, 190-194;
+    experiments by, to ascertain basal metabolism of body, 196.
+
+
+  Malaria, not caused by night air, 22;
+    carried by mosquitoes, 71.
+
+  Marriage, effect of health on opportunities for, 2;
+    exercising wisdom of choice in, 165-166;
+    enactment of wise laws of, 167;
+    science of eugenics and, 293-323.
+
+  Mastication, required by hard foods, 41;
+    value of thorough, and evils of insufficient, 44-47;
+    a desirable means of tooth and gum hygiene, 84;
+    and mental attitude, 110;
+    experiment to test effects of, on endurance and strength, 200-209.
+
+  Meat, decrease in amount eaten in middle life and in hot weather, 33-34;
+    high-protein value of, 38;
+    too much, a common error of diet, 38-39;
+    excess of acids produced by, 39;
+    endurance tests to ascertain value of, in diet, 197-199;
+    sudden and complete exclusion from diet not desirable, 208;
+    indulgence of craving for, 209.
+
+  Meats, table of food values of cooked, 178.
+
+  Mechanical diet indicator, 202.
+
+  Medical examination, desirable for determining one's diet, 50.
+
+  Medical practise, modern radical revolution in, 2-3.
+
+  Medieval indifference to matters pertaining to human body, 1-2.
+
+  Melancholy, physical sources of, 57, 105-106.
+
+  Mendel, discovery of laws of heredity by, 295.
+
+  Menstrual period in women, mental effects of, 106.
+
+  Mental condition, relation of mode of breathing to, 26-27;
+    effect on sleep, 104-105;
+    learning to avoid abnormal, 113.
+
+  Milk, food value of, 30, 181;
+    protein value of human, 37;
+    vitamins supplied by raw, 42;
+    not cooked by pasteurization, 42-43;
+    among the best foods, 48;
+    pasteurizing, for avoiding typhoid germs, 73;
+    skim milk a cheap source of protein, 131.
+
+  Mind, exercise of the, 97;
+    activity and rest needed by, 105;
+    serenity of, an important factor, 105;
+    interrelation of health and, 105-118.
+
+  Mind-cure, proper and improper employment of, 111-112.
+
+  Mineral oils, as intestinal lubricants, 53.
+
+  Mineral waters, not to be used habitually, 53.
+
+  Minor ailments, as warning signals, 138-139.
+
+  Moistening of air, methods for, 12.
+
+  Monotony and interruption, 92.
+
+  Moore, R. M., quoted on mortality among abstainers and
+          non-abstainers, 229.
+
+  Mortality. _See_ Death rate.
+
+  Mosquitoes, diseases communicated by, 22, 71;
+    preventive measures against, 71-72.
+
+  Mouth, infection through the, 78-83;
+    preventive measures against infection through, 83-88.
+
+  Moving pictures, eye-strain caused by, 93;
+    hygienic value, in the way of recreation, 99.
+
+
+  Nasal congestion from overeating, 276.
+
+  Nasal douches, use of, 70, 276.
+
+  Nasal obstruction, a cause of colds, 272.
+
+  National Council of Safety, attitude toward alcohol, 244.
+
+  Nature, upsetting of equilibrium of, by civilized man, 143-156.
+
+  Neckwear, constriction from tight, 16.
+
+  Negroes, bad effects of indoor living upon, 146-147.
+
+  Nervous system, effect of alcohol on, 237-239.
+
+  Nervous troubles, outdoor treatment for, 21.
+
+  Neurasthenia, sometimes caused by a slouching posture, 57.
+
+  New York City, expectation of life in, compared with England and Wales,
+          and London, 289.
+
+  New York State, death rate statistics of, 287, 288.
+
+  Nicotin, percentage of, in tobacco, 251-254;
+    amount of, in tobacco smoke, 254-255, 260-261;
+    effects of, 255-256;
+    experiments with, on animals, 263.
+
+  Night air, mistaken ideas concerning, 22.
+
+  Nose, cleaning the, 70, 276-277.
+
+  Nuts, vitamins supplied by, 42;
+    among the best foods, 48;
+    digestibility of, when properly chewed, 49;
+    table of food values of, 183.
+
+
+  Oatmeal, food value of, 29, 180.
+
+  Obstacles, to hygiene, 126-135.
+
+  Oils, as laxative food, 52;
+    as intestinal lubricants, 53.
+
+  Oleomargarine, a cheap source of fat, 131.
+
+  Olive oil, a concentrated food, 28-29.
+
+  Olives, food value of, 30, 182.
+
+  Onions, cellulose in, 41;
+    food value of, 176.
+
+  Oranges, food value of, 30, 177.
+
+  Outdoor living, benefits, of, 18-20, 276.
+
+  Outdoor schools, 19.
+
+  Outdoor sleeping, 20-24, 104.
+
+  Overeating, causes of, 154;
+    nasal congestion from, 276.
+
+  Overheating of rooms, 11.
+
+  Overnourishment, from too free use of sugar, 48.
+
+  Overstrain, results of, 90;
+    prevention of, 91-92.
+
+  Overweight, influence of, on longevity, 30-31;
+    life insurance estimates as to, 31-32, 213;
+    determination of, 31;
+    importance of checking tendency to, 32;
+    eating-habits that cause, 32-33;
+    diet for, 215-216;
+    fats to avoid, 216;
+    exercise for, 217;
+    main reliance to be placed on dietetic regulation rather than on
+          exercise, 217;
+    avoidance of sudden reduction in weight, 217-218;
+    reduction of weight a simple matter, 218-219.
+
+  Overwork, popular delusions concerning, 124-125.
+
+
+  Pack, Fred. J., statistics by, on effects of tobacco, 256-259.
+
+  Paraffin oil, an intestinal lubricant, 53.
+
+  Parsnips, food value of, 41, 176.
+
+  Pasteurization, milk left uncooked by, 42-43.
+
+  Pastry, table of food values of, 179.
+
+  Patent medicines, habit-forming drugs in, 65.
+
+  Peanuts, food value of, 30, 183;
+    digestibility of, 49;
+    a cheap source of protein, 131.
+
+  Peas, a high-protein food, 38;
+    protein in, a possible objection, 39-40.
+
+  Pecans, food value of, 30, 183.
+
+  Pepper, to be used sparingly, 48.
+
+  Peroxide of hydrogen, for disinfecting raw foods, 43.
+
+  Personal equation, hygienic living and the, 139-140.
+
+  Perspiration, benefits of, 76.
+
+  Philosophy, help to be obtained from, in field of mental hygiene, 114;
+    Oriental superior to Occidental in training in control of attention,
+          115-116.
+
+  Physical examinations, a remedy for degenerative tendencies, 292.
+
+  Physiological effects of alcohol, 236-244.
+
+  Pickles, table of food values of, 182.
+
+  Pie, food value of, 29, 179.
+
+  Pillows, use of, in sleeping, 104.
+
+  Plague, spread by fleas and lice, 74-75.
+
+  Play, the halfway stage between work and rest, 100-101.
+    _See_ Work and play.
+
+  Playgrounds, outdoor, 19.
+
+  Plays, hygienic value of, as recreation, 99.
+
+  Pneumonia, outdoor treatment for, 21;
+    trend of death rate from, 285.
+
+  Poisons, from constipation, 51-56;
+    relation of posture to, 57-64;
+    habit-forming drugs and patent medicines, 65;
+    substitution of milder for the more injurious, 65-66;
+    alcohol, 67-68, 227-249;
+    tobacco, 68-69, 250-271;
+    infections with germs, 69-78;
+    teeth and gums as a source of infection, 78-81;
+    focal infection and autointoxication, 81-83.
+
+  Poor, disadvantages of the, in opportunities to live a healthy
+          life, 128.
+
+  Posture, physical value of an erect, 57;
+    breathing exercises for correcting evils of, 58;
+    in standing and walking, 58-59;
+    of the feet, 59-60;
+    in sitting, 60-62;
+    pains due to faulty, 62;
+    effects of faulty, in children, 62;
+    teaching of correct, 63;
+    relation to character, 63-64;
+    corrective exercises for faulty, 221-223;
+    in cases of flat foot, 223.
+
+  Potatoes, food value of, 29, 176;
+    valuable because of alkalinity, 43;
+    among the best foods, 48;
+    a cheap source of starch and sugar, 131;
+    for underweight, 220.
+
+  Preservatives, harmful, 65.
+
+  Preventability of disease and death, 135-136.
+
+  Preventive dental treatment, 86-87.
+
+  Preventive medicine, practise of, 2-3;
+    application of methods by people themselves, 3.
+
+  Program, constructing a day's, 120;
+    main features of a eugenic, 167.
+
+  Prostitutes, disease among, 77.
+
+  Prostitution. _See_ Social evil.
+
+  Protein, function of, as a constituent of food, 35-36;
+    examples of, 36;
+    question of right proportion of, 36-37;
+    common error of diet in using too much, 38;
+    injuries from overabundance of, 38-39;
+    poisoning caused by decomposition of, in the colon, 56;
+    in cheap foods, 131;
+    list of foods high, moderate and deficient in, 171;
+    experiments to determine value of, in diet, 197-199.
+
+  Prunes, food value of, 30, 179;
+    laxative quality of, 52.
+
+  Prussia, mortality statistics of, 286, 290-291.
+
+  Public hygiene, 157;
+    what is included under, 157-158;
+    progress made in, 158;
+    various important measures of, 161-163.
+
+  Puddings, table of food values of, 179.
+
+  Pumpkins, cellulose in, 41.
+
+  Purins, in flesh food, leading to production of uric acid, 39;
+    found in some vegetable foods, 40.
+
+  Pyorrhea, action of, 79-80;
+    treatment for, 85-86.
+
+  Pyridin in tobacco smoke, 260-261.
+
+
+  Quack remedies, to be avoided in case of colds, 280.
+
+  Quacks and quack advertising, movement against, 162-163.
+
+  Quarantine, included in public hygiene, 158.
+
+  Quensel, Ulrik, on disagreement of work and alcohol, 244.
+
+  Quick lunches, an institution of civilization, 150;
+    relative energy values and cost of different orders at, 184-190.
+
+  Quinine, use of, deleterious in case of colds, 280.
+
+
+  Race hygiene. _See_ Eugenics.
+
+  Races, effects of indoor living on different, 146-147;
+    varied conditions in different, with respect to resistance to
+          disease, 323.
+
+  Raw foods, value of, 42.
+
+  Reading, choice of, for recreation, 99.
+
+  Reading on trains, eye-strain caused by, 93.
+
+  Ready-to-serve foods, analysis and cost of, 184-190.
+
+  Recreation, outdoor, 19;
+    necessity for, 89, 98;
+    importance of enjoyment of, 98-99;
+    forms of, 99;
+    advantages possessed by games, 99;
+    reading, dancing and card-playing, 99-100;
+    suicidal amusements, 100.
+
+  Régime, demand for a well-balanced, 125-126.
+
+  Relatives, marriage of, 305-306.
+
+  Relaxation, cultivation of power of, 101;
+    bathing a help to, 102.
+
+  Religion, as a help in field of mental hygiene, 114;
+    of healthy-mindedness, 114-115.
+
+  Reproduction, rules of, under a eugenic program, 167.
+
+  Rest and sleep, the two great forms of inactivity, 89.
+
+  Rheumatism, traceable to focal infection, 82.
+
+  Rice, not a laxative food, 52;
+    food value of, 180.
+
+  Richards, Mrs., on cost of food, 130.
+
+  Roosevelt Conservation Commission on National Vitality, report of, 136.
+
+  Rosenau, Dr., on sex instruction, 77.
+
+  Rowing-machine, home exercise on, 94.
+
+  Rubner, Prof., on injuries from overabundance of protein, 38-39.
+
+  Running, a beneficial exercise, 94.
+
+
+  Saccharin, harmful in foods, 65.
+
+  Salt, to be used sparingly, 48.
+
+  Salts, inorganic, in mixed diet, 43.
+
+  Sandals, benefits and risks in wearing, 17.
+
+  School, teaching correct posture in, 63.
+
+  Schools, outdoor, 19.
+
+  Segregation of defective classes, 321-322, 323.
+
+  Self-respect, relation between erect posture and, 63-64.
+
+  Serenity, to be practised as an art, 113.
+
+  Setting-up exercises, 221-224.
+
+  Sex hygiene, eugenics not limited to, 293-294.
+
+  Sex instruction, 77-78.
+
+  Shaler, N. S., "Man and the Earth," quoted, 143-144.
+
+  Shell-fish, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  Shoes, care necessary in choosing proper, 16-17.
+
+  Shredded wheat biscuit, food value of, 29, 181.
+
+  Signal-station exercise, for faulty posture, 222.
+
+  Singing, as a hygienic practise, 26.
+
+  Sitting, correct posture in, 60-62.
+
+  Skim milk, a cheap source of protein, 131.
+
+  Skin training, establishing resistance to colds by, 273-274;
+    means of, 274-275;
+    by wearing light, porous clothing, 275.
+
+  Sleep, one of the two great forms of inactivity, 89;
+    means of inducing, 102-103;
+    importance of, to health, 103;
+    hours of, 103;
+    eating before, 103-104;
+    use of pillows, 104;
+    type of bed, 104;
+    effect of mental attitude on, 104-105.
+
+  Sleeping, out-of-door, 3, 20-24, 104;
+    a preventive of colds, 9, 276;
+    for underweight, 220.
+
+  Sleeping porches, arrangement of, 22-23.
+
+  Sleeping tents, 23-24.
+
+  Social evil, remote causes of, 123;
+    cooperation needed in movement against, 163.
+
+  Soups, food values of, 183.
+
+  Sour milk, among the best foods, 48;
+    a means of reducing decomposition of protein in the colon, 56.
+
+  Specialists, medical, "one idea" doctrines of, 122.
+
+  Spinach, cellulose in, 41.
+
+  Spinal curvature, sometimes caused by faulty posture, 62.
+
+  Sponge-cake, food value of, 29, 179.
+
+  Squash, cellulose in, 41.
+
+  Standing, correct posture in, 58-59.
+
+  Starch, cheap sources of, 131.
+
+  Sterilization of defectives, 323.
+
+  Stevenson, R. L., on duty of being happy, 115.
+
+  Sugar, food value of, 30, 182;
+    danger from overuse of, 48;
+    cheap sources of, 131;
+    taking of, for underweight, 220.
+
+  Sunlight, benefits of, to air, 14.
+
+  Sweden, American ideals of perfect manhood and womanhood inferior to
+          those of, 4;
+    attention to individual hygiene in, and decline in death rate, 159;
+    mortality statistics of, 286, 292.
+
+  Sweetbreads, excess of acids produced by, 39;
+    among the worst foods, 48.
+
+  Sweets, table of food values of, 182;
+    time for taking, 220.
+
+  Swimming, as exercise, 94;
+    an example of healthful activity and relaxation, 101-102;
+    for overweight, 217.
+
+  Syphilis, destructive effect of, 78;
+    resistance to, weakened by alcohol, 240.
+
+  Systemic injuries from mouth infection, 80-81.
+
+
+  Table, posture in sitting at a, 61.
+
+  Tea, degree of injury from, 66.
+
+  Teeth, benefits to, from hard foods, 41;
+    evils of insufficient mastication, 44;
+    infection from decayed, 78-83;
+    danger from over-dentistried, 83;
+    method of cleansing, 84-85;
+    periodic examinations and cleanings, 86-87;
+    question of saving, at expense of other parts of body, 87;
+    correction of irregularities, 87-88;
+    care of temporary, 88;
+    results of teeth hygiene, 88;
+    malformation of, a cause of nasal obstruction and colds, 272.
+
+  Temperature of living-rooms and work-rooms, 11.
+
+  Tents for outdoor sleeping, 23-24.
+
+  Thinking, exercise in, 97.
+
+  Thoughts, effect of character of, on sleep, 104-105.
+
+  Ticks, diseases spread by, 74.
+
+  Time, taking of, for hygienic living, 132-133.
+
+  Tobacco, injury from poison in, 65;
+    ill effects of, 68-69;
+    derivation of, 250-251;
+    composition of, 251-255;
+    effects on animals and on man, 255-265;
+    increase in use of, 267-268;
+    references concerning, 268-271.
+
+  Tobacco heart, risks accompanying, 263.
+
+  Tobacco smoke, air vitiation from, 13;
+    amount of nicotin in, 254-255, 260-261.
+
+  Toeing out and toeing in, 60, 223.
+
+  Tomatoes, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 176.
+
+  Tongue, cleansing, with tooth-brush, 85.
+
+  Tooth powders and pastes, use of, 85.
+
+  Toxæmia, autointoxication distinguished from, 81-82.
+
+  Traits, subdivisibility of each individual into, according to
+          Mendelian discovery, 295;
+    rules resulting from inheritability of, 296;
+    physical, known to act hereditarily, 297;
+    mental, 297-298;
+    moral, 298;
+    laws governing inheritance of, 293;
+    distribution of, 298-300;
+    socially noble and ignoble, 300-301;
+    mating of, in marriages, 304-305;
+    maturing of, at certain ages, 306;
+    dominant and recessive, 317-319;
+    need of education on inheritability of, 323.
+
+  Tree-swaying exercise for faulty posture, 222.
+
+  Tuberculosis, outdoor sleeping as a remedy for, 21;
+    sometimes produced by the "consumptive stoop," 57;
+    infection from germs of, 71;
+    remote causes of, 123;
+    primarily a house disease, 146;
+    liability of different races to, 147;
+    public and individual hygiene invoked in fight against, 159;
+    resistance to, weakened by alcohol, 240;
+    trend of death rate from, 285;
+    application of science of eugenics to, 299.
+
+  Typhoid fever, death rate from, 285.
+
+  Typhoid germs, guarding against, 72-73.
+
+  Typhus, carried by lice, 75.
+
+
+  Ulcer of the stomach, sometimes caused by focal infection, 82.
+
+  Underclothes, benefits of loose, porous, 14;
+    suitable material for, 17.
+
+  Underweight, relation of, to longevity, 30-32;
+    determination of, 31;
+    remedy for, 33;
+    life insurance statistics as to, 219;
+    diet for, 219-220;
+    exercise for, 220.
+
+  United Kingdom, consumption of alcohol in, 235, 236.
+
+  United States, consumption of alcohol in, 235, 236;
+    trend of death rate in, 281-285;
+    comparison of death rate with those of other countries, 286.
+
+  Unity of hygiene, 121-126.
+
+  Uric acid, caused by purins in diet, 39.
+
+  Urinary system, death rates from diseases of, 284, 285.
+
+
+  Vaccination, overcoming prejudice against, 163.
+
+  Vacuum cleaners, advantages of, 13.
+
+  Variety, need of, in work, 92.
+
+  Vegetables, bulky foods, 29;
+    suitable diet for middle life, 33-34;
+    objection to some, on account of richness in protein, 39-40;
+    cellulose supplied by, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    laxative food, 52;
+    table of food values of, 175-176.
+
+  Venereal diseases, infections from, 77-78;
+    resistance to, weakened by alcohol, 240.
+
+  Ventilation, importance of, 7;
+    motion, coolness, humidity, and freshness, of air chief features
+          of, 7;
+    overemphasis of danger from drafts, 8-9;
+    by means of windows, 9;
+    use of window-boards, 9-10;
+    air-fans as a help in, 10;
+    heating systems and, 10-11;
+    importance of cool air and enervating effect of hot, 10-11;
+    dryness and humidity of air, 11-12;
+    relation of clothing to, 14-18;
+    necessitated by conditions of civilization, 147;
+    as a preventive of colds, 275.
+
+  Vermin, diseases spread by, 74-75.
+
+  Vertigo, causes of, 123.
+
+  Vital resistance, increased by outdoor sleeping, 21-22.
+
+  Vital surplus, conservation of, 5.
+
+  Vitamins in foods, 42;
+    importance of well-being of body, 42.
+
+
+  Walking, correct posture in, 58-59;
+    as exercise, 94;
+    pleasures of, as recreation, 99;
+    for overweight, 217.
+
+  Water, drinking, with meals, 48;
+    varying effects of habits of drinking, on constipation, 52;
+    freeing from typhoid germs, 72;
+    importance of pure supply of, 162.
+
+  Water closets, height of seats of, 54.
+
+  Weak feet, causes of, 60;
+    disturbances of health due to, 224;
+    means of detecting, 224-225.
+
+  Weight, relation of, to longevity, 30-32;
+    the correct average, 213-214;
+    standards for, at various ages and heights, 214;
+    avoidance of sudden reduction in, 217-218.
+    _See_ Overweight _and_ Underweight.
+
+  Wheat-bran, a preventive of constipation, 52.
+
+  Whisky, not to be taken for colds, 280.
+    _See_ Alcohol.
+
+  Wholesale costs of uncooked ingredients of standard foods, 192-193.
+
+  Will, exercise of the, 97-98;
+    effort of, necessary to hygienic living, 126-127.
+
+  Window-boards, use of, 9-10.
+
+  Windows, best ventilation to be had through, 9.
+
+  Wood fires as ventilators, 10.
+
+  Woody fiber necessary in diet, 41.
+
+  Wool, use of, in clothing, 17.
+
+  Work, normal, one of the great blessings of life, 91;
+    arrangement of hours for, 92;
+    need of variety of, 92.
+    _See_ Labor.
+
+  Work and play, the two great forms of activity, 89;
+    adjusting the proportion of, 90.
+
+  Working conditions, disadvantages of the poor regarding, 128-129.
+
+  Worry, physical sources of, 105-106;
+    physical effects of, 112;
+    practising art of serenity as an offset to, 113;
+    ailments aggravated by, 123.
+
+  Writer's cramp, cause of, 62.
+
+
+  Yard-arm exercise for faulty posture, 221-222.
+
+  Yellow fever, carried by mosquitoes, 71.
+
+
+  Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.
+
+
+
+
+  +------------------------------------------------------------------+
+  |                                                                  |
+  | Transcriber's Note                                               |
+  |                                                                  |
+  | Three typographical errors have been corrected, and two missing  |
+  | endnote references inserted. Details of these can be found in    |
+  | the HTML version of this eBook.                                  |
+  |                                                                  |
+  | The inconsistent hyphenation of the words borderline,            |
+  | cooperation, coordination, cornstarch, healthymindedness, makeup |
+  | and smallpox, and the inconsistent accenting of Beiträge,        |
+  | employes and regimé has been left as in the original.            |
+  |                                                                  |
+  | The table on infant mortality was originally a further column on |
+  | the large mortality table above it. This column has been         |
+  | separated to avoid scrollling and aid legibility.                |
+  |                                                                  |
+  +------------------------------------------------------------------+
+
+
+
+
+
+End of Project Gutenberg's How to Live, by Irving Fisher and Eugene Fisk
+
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+
+<pre>
+
+The Project Gutenberg EBook of How to Live, by Irving Fisher and Eugene Fisk
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: How to Live
+       Rules for Healthful Living Based on Modern Science
+
+Author: Irving Fisher and Eugene Fisk
+
+Release Date: October 21, 2006 [EBook #19598]
+
+Language: English
+
+Character set encoding: ISO-8859-1
+
+*** START OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE ***
+
+
+
+
+Produced by Audrey Longhurst, Laura Wisewell and the Online
+Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+</pre>
+
+
+
+<div class="figcenter" style="width:350px;">
+<img src="images/cover.jpg" width="350" height="414" alt="Cover of the book: gold lettering on blue cloth." />
+</div>
+
+<div style="border:medium double black; padding:1em; margin-top:3em; margin-bottom:3em;">
+
+<table summary="title page">
+<tr style="border-bottom: medium double black;"><th colspan="2"><h2 style="text-align:left; font-size:180%;">PREVENT LIFE-WASTE&mdash;<br />UPBUILD NATIONAL VITALITY</h2></th></tr>
+
+<tr>
+<td class="center">
+<div class="figcenter" style="width: 218px;">
+<img src="images/emblem.png" width="200" height="224" style="margin:1em;"
+alt="LIVE!
+THE LIFE EXTENSION INSTITUTE INC.
+NEW YORK. N.&nbsp;Y.
+25 WEST 45th STREET" title="" />
+</div>
+<i>Directors</i>
+<p>
+Hon. William H. Taft<br />
+Henry H. Bowman<br />
+Francis R. Cooley<br />
+Robert W. de Forest<br />
+Irving Fisher<br />
+Eugene Lyman Fisk<br />
+Harold A. Ley<br />
+Elmer E. Rittenhouse<br />
+Charles H. Sabin<br />
+Frank A. Vanderlip<br />
+</p>
+</td>
+<td class="center">
+<ul>
+<li>HON. WILLIAM H. TAFT<br />
+<i>Chairman, Board of Directors</i></li>
+
+<li>ELMER E. RITTENHOUSE<br />
+<i>President</i></li>
+
+<li>GEN. W.&nbsp;C. GORGAS<br />
+<i>Consultant, Sanitation</i></li>
+
+<li>PROF. IRVING FISHER<br />
+<i>Chairman, Hygiene Reference Board</i></li>
+
+<li>EUGENE L. FISK, M.D.<br />
+<i>Director of Hygiene</i></li>
+
+<li>HAROLD A. LEY<br />
+<i>Vice-president and Treasurer</i></li>
+
+<li>JAMES D. LENNEHAN<br />
+<i>Secretary</i></li>
+</ul>
+</td>
+</tr>
+</table>
+<p>The Institute was established by a group of scientists, publicists, and
+business men, who desired to provide a self-supporting central
+institution of national scope devoted to the science of disease
+prevention&mdash;a responsible and authoritative source from which the public
+might draw knowledge and inspiration in the great war of civilization
+against needless sickness and premature death.</p>
+
+
+<h2>
+LIFE EXTENSION INSTITUTE, Inc.<br />
+25 WEST 45th STREET :: NEW YORK CITY
+</h2>
+</div>
+
+
+<hr class="major" />
+<h1>HOW TO LIVE</h1>
+<hr class="major" />
+
+<div class="figcenter" style="width: 327px;">
+<img src="images/frontispiece.jpg" width="327" height="514" alt="Hon. William Howard Taft Chairman, Board of Directors Life Extension Institute, Inc. COPYRIGHT MOFFETT STUDIO" title="" />
+<p class="caption"><small>COPYRIGHT MOFFETT STUDIO</small></p>
+<p class="caption center">Hon. William Howard Taft<br />
+Chairman, Board of Directors Life Extension Institute, Inc.</p>
+</div>
+
+
+<hr />
+
+<h1><span style="font-size:150%; letter-spacing:0.25em;">HOW TO LIVE</span><br />
+<br />
+RULES FOR HEALTHFUL LIVING
+BASED ON MODERN SCIENCE</h1>
+
+<p class="title"><i>AUTHORIZED BY AND PREPARED IN COLLABORATION<br />
+WITH THE HYGIENE REFERENCE BOARD OF THE<br />
+LIFE EXTENSION INSTITUTE, INC.</i></p>
+
+<p class="title"><small>BY</small><br />
+IRVING FISHER, <i>Chairman</i>,
+<small><br />PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY</small><br />
+AND<br />
+EUGENE LYMAN FISK, M.D.,
+<small><br />DIRECTOR OF HYGIENE OF THE INSTITUTE</small></p>
+
+
+<p class="title"><i>NINTH EDITION</i></p>
+
+<p class="title">FUNK &amp; WAGNALLS COMPANY<br />
+NEW YORK AND LONDON<br />
+1916
+</p>
+<hr />
+
+
+<p class="center"><span class="smcap">Copyright, 1915, by<br />
+FUNK &amp; WAGNALLS COMPANY</span><br />
+(Printed in the United States of America.)</p>
+
+<hr style="width: 5%;" />
+
+<p class="center" style="line-height:1.5;">
+<i>Published, October, 1915<br />
+Second Edition, November, 1915<br />
+Third Edition, December, 1915<br />
+Fourth Edition, March, 1916<br />
+Fifth Edition, April, 1916<br />
+Sixth Edition, May, 1916<br />
+Seventh Edition, June, 1916<br />
+Eighth Revised Edition, September, 1916<br />
+Ninth Edition, September, 1916</i>
+</p>
+
+
+<hr />
+
+<h2><span class="pagenum" title="Page&nbsp;vii">&nbsp;</span><a name="Page_vii" id="Page_vii"></a>FOREWORD</h2>
+
+<p>To one who has been an eye-witness of the wonderful achievements of
+American medical science in the conquest of acute communicable and
+pestilential diseases in those regions of the earth where they were
+supposed to be impregnably entrenched, there is the strongest possible
+appeal in the present rapidly growing movement for the improvement of
+physical efficiency and the conquest of chronic diseases of the vital
+organs.</p>
+
+<p>Through the patient, intelligent and often heroic work of our army
+medical men, and the staff of the United States Public Health Service,
+death-rates supposedly fixed have been cut in half.</p>
+
+<p>While it is true that to the public mind there is a more lurid and
+spectacular menace in such diseases as small-pox, yellow fever and
+plague, medical men and public health workers are beginning to realize
+that, with the warfare against such maladies well or<span class="pagenum" title="Page&nbsp;viii">&nbsp;</span><a name="Page_viii" id="Page_viii"></a>ganized, it is now
+time to give attention to the heavy loss from lowered physical
+efficiency and chronic, preventable disease, a loss exceeding in
+magnitude that sustained from the more widely feared communicable
+diseases.</p>
+
+<p>The insidious encroachment of the chronic diseases that sap the vitality
+of the individual and impair the efficiency of the race is a matter of
+increasing importance. The mere extension of human life is not only in
+itself an end to be desired, but the well digested scientific facts
+presented in this volume clearly show that the most direct and effective
+means of lengthening human life are at the same time those that make it
+more livable and add to its power and capacity for achievement.</p>
+
+<p>Many years ago, Disraeli, keenly alive to influences affecting national
+prosperity, stated: &ldquo;Public Health is the foundation on which reposes
+the happiness of the people and the power of a country. The care of the
+public health is the first duty of a statesman.&rdquo; It may well be claimed
+that the care of individual and family health is the first and most
+patriotic duty of a citizen.</p>
+
+<p>These are the considerations that have in<span class="pagenum" title="Page&nbsp;ix">&nbsp;</span><a name="Page_ix" id="Page_ix"></a>fluenced me to co-operate with
+the life extension movement, and to commend this volume to the earnest
+consideration of all who desire authoritative guidance in improving
+their own physical condition or in making effective the knowledge now
+available for bringing health and happiness to our people.</p>
+
+<p class="quotsig">
+WM. H. TAFT.<br />
+<span style="font-variant:normal;">New Haven, June&nbsp;12, 1915.</span>
+<span class="pagenum" title="Page&nbsp;x">&nbsp;</span><a name="Page_x" id="Page_x"></a></p>
+
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;xi">&nbsp;</span><a name="Page_xi" id="Page_xi"></a><a name="PREFACE" id="PREFACE"></a>PREFACE</h2>
+
+
+<p>The purpose of this book is to spread knowledge of <i>Individual Hygiene</i>
+and thus to promote the aims of the Life Extension Institute. These may
+be summarized briefly as: (1) to provide the individual and the
+physician with the latest and best conclusions on individual hygiene;
+(2) to ascertain the exact and special needs of the individual through
+periodic health examinations; (3) to induce all persons who are found to
+be in need of medical attention to visit their physicians.</p>
+
+<p>A sad commentary on the low health-ideals which now exist is that to
+most people the expression &ldquo;<i>to keep well</i>&rdquo; means no more than <i>to keep
+out of a sick-bed</i>. Hitherto, the subject-matter of hygiene has been
+considered in its relation to disease rather than to health. In this
+manual, on the other hand, it is treated in its relation to (1) the
+preservation of health; (2) the improvement in the physical condition of
+the individual, and (3)<span class="pagenum" title="Page&nbsp;xii">&nbsp;</span><a name="Page_xii" id="Page_xii"></a> the increase of his vitality. In short, the
+objects of the manual are positive rather than negative. It aims to
+include every practical procedure that, according to the present state
+of our knowledge, an athlete needs in order to make himself superbly
+&ldquo;fit,&rdquo; or that a mental worker needs in order to keep his wits sharpened
+to a razor-edge. For this reason some suggestions, which might otherwise
+be regarded as of minor importance, have been included and emphasized.
+While it is true that a moderate infraction of some of the minor rules
+of health is not inconsistent with maintaining good health in the sense
+of keeping out of a sick-bed, such infraction, be it ever so moderate,
+is utterly inconsistent with good health in the sense of attaining the
+highest physical and mental efficiency and power.</p>
+
+<p>Future advances of knowledge will doubtless occasion additions to, or
+modifications of, the conclusions stated herein, and these will form the
+subject of subsequent publications by the Institute.</p>
+
+<p>In order that the Institute may have at its disposal the latest and most
+authoritative results of scientific investigations, its Hygiene<span class="pagenum" title="Page&nbsp;xiii">&nbsp;</span><a name="Page_xiii" id="Page_xiii"></a>
+Reference Board was created. The present book is the first general
+statement of the conclusions of this Board after a year of careful
+consideration. These conclusions are the joint product of the members of
+the Board, with the active co-operation of the Director of Hygiene of
+the Institute. They may fairly be said to constitute the most
+authoritative epitome thus far available in the great, but hitherto
+neglected, realm of individual hygiene.</p>
+
+<p>The Chairman of the Board has exercised the function of editor, and is
+responsible for the order and arrangement of the material.</p>
+
+<p>Friends of the Institute may help its work by spreading the ideas given
+in the following pages and by increasing the number of its readers. Such
+profits as may be received by the Institute from the sale of this book
+will be devoted to further philanthropic effort by the Institute.</p>
+
+<p class="quotsig">
+Irving Fisher,<br />
+Eugene L. Fisk.
+<br /><br />
+<span style="font-variant:normal;">New York, Sept., 1915.</span>
+<span class="pagenum" title="Page&nbsp;xiv">&nbsp;</span><a name="Page_xiv" id="Page_xiv"></a></p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;xv">&nbsp;</span><a name="Page_xv" id="Page_xv"></a><a name="CONTENTS" id="CONTENTS"></a>CONTENTS</h2>
+
+
+
+<ul class="toc">
+<li>&nbsp;          <span class="allsc ralign">PAGE</span></li>
+
+<li><a href="#HOW_TO_LIVE">Introduction</a>  <span class="ralign"><a href="#Page_1">1</a></span></li>
+</ul>
+
+<h4><a href="#CHAPTER_I">CHAPTER&nbsp;I</a><br />
+<small>AIR</small></h4>
+
+<ul class="toc"><li>&nbsp;<span class="lalign allsc">SECTION</span></li></ul>
+
+<ol class="toc">
+<li><a href="#Housing">Housing</a>  <span class="ralign"><a href="#Page_7">7</a></span></li>
+<li><a href="#Clothing">Clothing</a>  <span class="ralign"><a href="#Page_14">14</a></span></li>
+<li><a href="#Living">Outdoor Living</a>  <span class="ralign"><a href="#Page_18">18</a></span></li>
+<li><a href="#Sleeping">Outdoor Sleeping</a>  <span class="ralign"><a href="#Page_20">20</a></span></li>
+<li><a href="#Breathing">Deep Breathing</a>  <span class="ralign"><a href="#Page_24">24</a></span></li>
+</ol>
+
+<h4><a href="#CHAPTER_II">CHAPTER&nbsp;II</a><br />
+<small>FOOD</small></h4>
+
+<ol class="toc">
+<li><a href="#Quantity">Quantity of Food</a>  <span class="ralign"><a href="#Page_28">28</a></span></li>
+<li><a href="#Protein">Protein Foods</a>  <span class="ralign"><a href="#Page_35">35</a></span></li>
+<li><a href="#Hard">Hard, Bulky, and Uncooked Foods</a>  <span class="ralign"><a href="#Page_40">40</a></span></li>
+<li><a href="#Mastication">Thorough Mastication</a>  <span class="ralign"><a href="#Page_44">44</a></span></li>
+</ol>
+
+
+<h4><span class="pagenum" title="Page&nbsp;xvi">&nbsp;</span><a name="Page_xvi" id="Page_xvi"></a><a href="#CHAPTER_III">CHAPTER&nbsp;III</a><br />
+<small>POISONS</small></h4>
+
+<ol class="toc">
+<li><a href="#Constipation">Constipation</a>  <span class="ralign"><a href="#Page_51">51</a></span></li>
+<li><a href="#Posture">Posture</a>  <span class="ralign"><a href="#Page_57">57</a></span></li>
+<li><a href="#Poisons">Poisons from Without</a>  <span class="ralign"><a href="#Page_64">64</a></span></li>
+<li><a href="#Teeth">Teeth and Gums</a>  <span class="ralign"><a href="#Page_78">78</a></span></li>
+</ol>
+
+
+<h4><a href="#CHAPTER_IV">CHAPTER&nbsp;IV</a><br />
+<small>ACTIVITY</small></h4>
+
+<ol class="toc">
+<li><a href="#Work">Work, Play, Rest and Sleep</a>  <span class="ralign"><a href="#Page_89">89</a></span></li>
+<li><a href="#Serenity">Serenity and Poise</a>  <span class="ralign"><a href="#Page_105">105</a></span></li>
+</ol>
+
+
+<h4><a href="#CHAPTER_V">CHAPTER&nbsp;V</a><br />
+<small>HYGIENE IN GENERAL</small></h4>
+
+<ol class="toc">
+<li><a href="#Fifteen">The Fifteen Rules of Hygiene</a>  <span class="ralign"><a href="#Page_119">119</a></span></li>
+<li><a href="#Unity">The Unity of Hygiene</a>  <span class="ralign"><a href="#Page_121">121</a></span></li>
+<li><a href="#Obstacles">The Obstacles to Hygiene</a>  <span class="ralign"><a href="#Page_126">126</a></span></li>
+<li><a href="#Possibilities">The Possibilities of Hygiene</a>  <span class="ralign"><a href="#Page_135">135</a></span></li>
+<li><a href="#Civilization">Hygiene and Civilization</a>  <span class="ralign"><a href="#Page_143">143</a></span></li>
+<li><a href="#Fields">The Fields of Hygiene</a>  <span class="ralign"><a href="#Page_157">157</a></span></li>
+</ol>
+
+
+<h4><span class="pagenum" title="Page&nbsp;xvii">&nbsp;</span><a name="Page_xvii" id="Page_xvii"></a><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">SUPPLEMENTARY NOTES ON<br />
+SPECIAL SUBJECTS</a></h4>
+
+<ol class="toc">
+<li><a href="#SECTION_I">Notes on Food</a>  <span class="ralign"><a href="#Page_171">171</a></span></li>
+<li><a href="#SECTION_II">Notes on Overweight and Underweight</a>  <span class="ralign"><a href="#Page_212">212</a></span></li>
+<li><a href="#SECTION_III">Notes on Posture</a>  <span class="ralign"><a href="#Page_221">221</a></span></li>
+<li><a href="#SECTION_IV">Notes on Alcohol</a>  <span class="ralign"><a href="#Page_227">227</a></span></li>
+<li><a href="#SECTION_V">Notes on Tobacco</a>  <span class="ralign"><a href="#Page_250">250</a></span></li>
+<li><a href="#SECTION_VI">Avoiding Colds</a>  <span class="ralign"><a href="#Page_272">272</a></span></li>
+<li><a href="#SECTION_VII">Signs of Increase of the Degenerative Diseases</a>  <span class="ralign"><a href="#Page_281">281</a></span></li>
+<li><a href="#SECTION_VIII">Comparison of Degenerative Tendencies Among Nations</a>  <span class="ralign"><a href="#Page_286">286</a></span></li>
+<li><a href="#SECTION_IX">Eugenics</a>  <span class="ralign"><a href="#Page_293">293</a></span></li>
+</ol>
+
+<ul class="toc">
+<li><a href="#INDEX">Index</a>  <span class="ralign"><a href="#Page_325">325</a></span></li>
+</ul>
+<p><span class="pagenum" title="Page&nbsp;xviii">&nbsp;</span><a name="Page_xviii" id="Page_xviii"></a></p>
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;xix">&nbsp;</span><a name="Page_xix" id="Page_xix"></a><a name="HYGIENE_REFERENCE_BOARD" id="HYGIENE_REFERENCE_BOARD"></a>HYGIENE REFERENCE BOARD
+<br />
+OF THE LIFE EXTENSION INSTITUTE, Inc.</h2>
+
+<p class="center">IRVING FISHER, Chairman
+<br />
+Professor of Political Economy
+<br />Yale University</p>
+
+
+<h4>Statistics</h4>
+
+<ul class="board">
+<li>WILLIAM J. HARRIS, Federal Trade Commission, United States Government.</li>
+
+<li>CRESSY L. WILBUR, M.D., Director, Division of Vital Statistics, Dept. of
+Health, State of New York.</li>
+
+<li>WALTER F. WILLCOX, Professor of Economics and Statistics, Cornell
+University.</li>
+</ul>
+
+<h4>Public Health Administration</h4>
+
+<ul class="board">
+<li>HERMANN M. BIGGS, M.D., Commissioner of Health, State of New York.</li>
+
+<li>RUPERT BLUE, M.D., Surgeon General, U.&nbsp;S. Public Health Service.</li>
+
+<li>H.&nbsp;M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.</li>
+
+<li>J.&nbsp;B. GREGG CUSTIS, President Board of Medical Supervisors, District of
+Columbia.</li>
+
+<li>SAMUEL G. DIXON, M.D., Commissioner of Health, State of Pennsylvania.</li>
+
+<li>OSCAR DOWLING, M.D., President Board of Health, State of Louisiana.</li>
+
+<li>JOHN S. FULTON, M.D., Secretary Dept. of Health, State of Maryland.</li>
+
+<li>S.&nbsp;S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.</li>
+
+<li>WILLIAM C. GORGAS, Major General U.&nbsp;S. Army.</li>
+
+<li>CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.</li>
+
+<li>J.&nbsp;N. HURTY, M.D., Secretary Board of Health, State of Indiana.</li>
+
+<li>W.&nbsp;S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of
+North Carolina.</li>
+
+<li><span class="pagenum" title="Page&nbsp;xx">&nbsp;</span><a name="Page_xx" id="Page_xx"></a>THEO. B. SACHS, M.D., President The Chicago Tuberculosis Institute.</li>
+
+<li>JOSEPH W. SCHERESCHEWSKY, M.D., U.&nbsp;S. Public Health Service.</li>
+
+<li>GUILFORD H. SUMNER, M.D., Secretary&mdash;Executive Officer, Dept. of Health
+and Medical Examiners, State of Iowa.</li>
+
+<li>GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.</li>
+
+<li>C.&nbsp;E.&nbsp;A. WINSLOW, Professor of Public Health, Yale Medical School.</li>
+</ul>
+
+<h4>Medicine and Surgery</h4>
+
+<ul class="board">
+<li>LEWELLYS F. BARKER, M.D., Professor of Medicine, Johns Hopkins
+University.</li>
+
+<li>GEORGE BLUMER, M.D., Dean Tale Medical School.</li>
+
+<li>GEORGE W. CRILE, M.D., Professor Clinical Surgery, Western Reserve
+University.</li>
+
+<li>DAVID L. EDSALL, M.D., Professor Clinical Medicine, Harvard University.</li>
+
+<li>HENRY, B. FAVILL, M.D., Professor Clinical Medicine, Rush Medical
+College.</li>
+
+<li>J.&nbsp;H. KELLOGG, M.D., Superintendent Battle Creek Sanitarium.</li>
+
+<li>S. ADOLPHUS KNOPF, M.D., Professor of Medicine, Department of
+Phthisiotherapy, New York Post Graduate Medical School.</li>
+
+<li>WILLIAM J. MAYO, M.D., Ex-President American Medical Association.</li>
+
+<li>VICTOR C. VAUGHAN, M.D., Dean, Dept. of Medicine and Surgery, University
+of Michigan, Ex-President American Medical Association.</li>
+
+<li>HUGH HAMPTON YOUNG, M.D., Assoc. Professor of Urological Surgery, Johns
+Hopkins University and Hospital.</li>
+</ul>
+
+<h4>Chemistry, Bacteriology, Pathology, Physiology, Biology</h4>
+
+<ul class="board">
+<li>JOHN F. ANDERSON, M.D., Director Hygienic Laboratory, United States
+Government.</li>
+
+<li>HENRY G. BEYER, M.D., Medical Director, U.&nbsp;S. Navy.</li>
+
+<li>WALTER B. CANNON, M.D., Professor of Physiology, Harvard University.</li>
+
+<li>RUSSELL H. CHITTENDEN, Professor of Physiological Chemistry, Director
+Sheffield Scientific School, Yale University.</li>
+
+<li>OTTO FOLIN, Professor of Biological Chemistry, Harvard Medical School.</li>
+
+<li>M.&nbsp;E. JAFFA, M.S., Professor of Nutrition, University of California.</li>
+
+<li>LAFAYETTE B. MENDEL, Professor of Physiological Chemistry, Sheffield
+Scientific School, Yale University.</li>
+
+<li>RICHARD M. PEARCE, M.D., Professor of Research Medicine, University of
+Pennsylvania.</li>
+
+<li><span class="pagenum" title="Page&nbsp;xxi">&nbsp;</span><a name="Page_xxi" id="Page_xxi"></a>MAZYCK P. RAVENEL, M.D., Director Laboratory of Hygiene, Professor of
+Preventive Medicine and Bacteriology, University of Missouri.</li>
+
+<li>LEO P. RETTGER, Professor of Bacteriology and Hygiene, Sheffield
+Scientific School, Yale University.</li>
+
+<li>M.&nbsp;J. ROSENAU, M.D., Professor of Preventive Medicine, Harvard Medical
+School.</li>
+
+<li>WILLIAM T. SEDGWICK, Professor of Biology and Public Health,
+Massachusetts Institute of Technology.</li>
+
+<li>HENRY C. SHERMAN, Professor of Food Chemistry, Columbia University.</li>
+
+<li>THEOBALD SMITH, M.D., Director Division of Animal Pathology, Rockefeller
+Institute for Medical Research.</li>
+
+<li>CHARLES W. STILES, M.D., U.&nbsp;S. Public Health Service; Scientific
+Secretary International Health Commission.</li>
+
+<li>A.&nbsp;E. TAYLOR, M.D., Professor Physiological Chemistry, University of
+Pennsylvania.</li>
+
+<li>WILLIAM H. WELCH, M.D., Professor of Pathology, Johns Hopkins
+University; President Board of Health, State of Maryland.</li>
+</ul>
+
+<h4>Eugenics</h4>
+
+<ul class="board">
+<li>ALEXANDER GRAHAM BELL, M.D., Board of Scientific Directors, Eugenics
+Record Office.</li>
+
+<li>C.&nbsp;B. DAVENPORT, Director Carnegie Station for Experimental Evolution;
+Director Eugenics Record Office.</li>
+
+<li>DAVID STARR JORDAN, Chancellor Leland Stanford Junior University; Chief
+Director World Peace Foundation.</li>
+
+<li>ELMER E. SOUTHARD, M.D., Professor of Neuropathology, Harvard Medical
+School; Pathologist to Massachusetts State Board of Insanity.</li>
+</ul>
+
+<h4>Organized Philanthropy</h4>
+
+<ul class="board">
+<li>MRS. S.&nbsp;S. CROCKETT, Ex-Chairman Committee on Health, General Federation
+of Women&#8217;s Clubs.</li>
+
+<li>HENRY W. FARNAM, Professor of Economics, Yale University.</li>
+
+<li>LEE K. FRANKEL, 6th Vice-President and Head of Welfare Department,
+Metropolitan Life Insurance Company.</li>
+
+<li>LUTHER H. GULICK, M.D., President Camp Fire Girls of America.</li>
+
+<li>THOMAS N. HEPBURN, M.D., Secretary Connecticut Society for Social
+Hygiene.</li>
+
+<li>WICKLIFFE ROSE, Director International Health Commission.</li>
+
+<li>WM. JAY SCHIEFFELIN, Chairman Executive Committee, Committee of One
+Hundred on National Health.</li>
+
+<li>MAJOR LOUIS LIVINGSTON SEAMAN, M.D., President The China Society.</li>
+
+<li><span class="pagenum" title="Page&nbsp;xxii">&nbsp;</span><a name="Page_xxii" id="Page_xxii"></a>WILLIAM F. SNOW, M.D., General Secretary, The American Social Hygiene
+Association, Inc.</li>
+
+<li>LAWRENCE VEILLER, Secretary and Director, National Housing Association.</li>
+</ul>
+
+<h4>Educational</h4>
+
+<ul class="board">
+<li>SAMUEL HOPKINS ADAMS, Author.</li>
+
+<li>W.&nbsp;H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark
+University.</li>
+
+<li>CHARLES H. CASTLE, M.D., Editor Lancet Clinic.</li>
+
+<li>W.&nbsp;A. EVANS, M.D., Professor Sanitary Science, Northwestern University
+Medical School; Health Editor, Chicago Tribune.</li>
+
+<li>BURNSIDE FOSTER, M.D., Editor St. Paul Medical Journal.</li>
+
+<li>FREDERICK R. GREEN, M.D., Secretary Council on Health and Public
+Instruction, American Medical Association.</li>
+
+<li>NORMAN HAPGOOD, Editor Harper&#8217;s Weekly.</li>
+
+<li>ARTHUR P. KELLOGG, Managing Editor, The Survey.</li>
+
+<li>J.&nbsp;N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of
+Kentucky.</li>
+
+<li>M.&nbsp;V. O&#8217;SHEA, Professor of Education, University of Wisconsin.</li>
+
+<li>HON. WALTER H. PAGE, Ambassador to England.</li>
+
+<li>GEORGE H. SIMMONS, M.D., Editor Journal American Medical Association.</li>
+
+<li>HARVEY W. WILEY, M.D., Director Bureau of Foods, Sanitation and Health,
+Good Housekeeping Magazine.</li>
+
+<li>HENRY SMITH WILLIAMS, M.D., Author.</li>
+</ul>
+
+<h4>Industrial Hygiene</h4>
+
+<ul class="board">
+<li>JOHN B. ANDREWS, Secretary American Association for Labor Legislation.</li>
+
+<li>THOMAS DARLINGTON, M.D., Secretary American Iron and Steel Institute.</li>
+
+<li>NORMAN E. DITMAN, M.D., Trustee, American Museum of Safety.</li>
+
+<li>GEORGE M. KOBER, M.D., Dean Medical School of Georgetown University.</li>
+
+<li>W. GILMAN THOMPSON, M.D., Professor of Medicine, Cornell University
+Medical School.</li>
+
+<li>WILLIAM H. TOLMAN, Director The American Museum of Safety.</li>
+</ul>
+
+<h4>Mouth Hygiene</h4>
+
+<ul class="board">
+<li>W.&nbsp;G. EBERSOLE, M.D., D.D.S., Secretary-Treasurer, The National Mouth
+Hygiene Association.</li>
+
+<li>ALFRED C. FONES, D.D.S., Chairman Dental Committee, Bridgeport Board of
+Health.</li>
+</ul>
+
+<h4>Physical Training</h4>
+
+<ul class="board">
+<li>WM. G. ANDERSON, M.D., Director Gymnasium, Yale University.</li>
+
+<li>GEORGE J. FISHER, M.D., Secretary International Committee, Y.&nbsp;M.&nbsp;C.&nbsp;A.</li>
+
+<li><span class="pagenum" title="Page&nbsp;xxiii">&nbsp;</span><a name="Page_xxiii" id="Page_xxiii"></a>R. TAIT MCKENZIE, M.D., Professor of Physical Education and Director of
+the Department, University of Pennsylvania.</li>
+
+<li>EDWARD A. RUMELY, M.D., President The Interlaken School.</li>
+
+<li>DUDLEY A. SARGENT, M.D., Director Gymnasium, Harvard University.</li>
+
+<li>PROF. ALONZO A. STAGG, Director Gymnasium, University of Chicago.</li>
+
+<li>THOMAS A. STOREY, M.D., Professor of Hygiene, College of the City of New
+York.</li>
+</ul>
+
+<h4>Foreign Advisory Board</h4>
+
+<h5>AUSTRIA</h5>
+
+<ul class="board"><li>
+LUDWIG TELEKY, M.D., Department of Social Medicine, Vienna University.
+</li></ul>
+
+<h5>CANADA</h5>
+
+<ul class="board"><li>
+JOHN GEORGE ADAMI, M.D., Professor of Pathology and Bacteriology, McGill
+University, Montreal.
+</li></ul>
+
+<h5>ENGLAND</h5>
+
+<ul class="board"><li>
+SIR THOMAS OLIVER, Professor of Physiology, Durham University.
+</li></ul>
+
+<h5>FRANCE</h5>
+
+<ul class="board"><li>
+ARMAND GAUTIER, M.D., Professor of Chemistry, Faculty of Medicine,
+Paris.
+</li></ul>
+
+<h5>GERMANY</h5>
+
+<ul class="board"><li>
+PROF. DR. KARL FL&Uuml;GGE, Director Hygienic Institute, Berlin.
+</li></ul>
+
+<h5>ITALY</h5>
+
+<ul class="board"><li>
+LEONARDO BIANCHI, Professor of Psychiatry, University of Naples.
+</li></ul>
+
+<h5>JAPAN</h5>
+
+<ul class="board"><li>
+PROF. DR. S. KITASATO, Chief of the Kitasato Institute for Infectious
+Diseases, Tokyo.
+</li></ul>
+
+<h5>RUSSIA</h5>
+
+<ul class="board"><li>
+IVAN PETROVIC PAVLOV, Prof. of Physiology, Imperial Military Academy of
+Medicine, Petrograd.
+<span class="pagenum" title="Page&nbsp;xxiv">&nbsp;</span><a name="Page_xxiv" id="Page_xxiv"></a></li></ul>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;xxv">&nbsp;</span><a name="Page_xxv" id="Page_xxv"></a><a name="PORTRAITS_OF_MEMBERS" id="PORTRAITS_OF_MEMBERS"></a>PORTRAITS OF MEMBERS
+<br />
+OF THE
+<br />
+HYGIENE REFERENCE BOARD</h2>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxvi">&nbsp;</span><a name="Page_xxvi" id="Page_xxvi"></a>
+<img src="images/portraits1.jpg" width="500" height="713" alt="Dr. Lewellys F. Barker,
+Dr. John F. Anderson,
+Dr. Hermann M. Biggs,
+Dr. Alexander Graham Bell,
+Dr. William G. Anderson,
+Dr. John B. Andrews,
+Samuel Hopkins Adams" title="" />
+<p class="caption">Dr. Lewellys F. Barker,
+Dr. John F. Anderson,
+Dr. Hermann M. Biggs,
+Dr. Alexander Graham Bell,
+Dr. William G. Anderson,
+Dr. John B. Andrews,
+Samuel Hopkins Adams</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxvii">&nbsp;</span><a name="Page_xxvii" id="Page_xxvii"></a>
+<img src="images/portraits2.jpg" width="500" height="735" alt="Prof. W.&nbsp;H. Burnham,
+Prof. Russell H. Chittenden,
+Dr. George W. Crile,
+Dr. Rupert Blue,
+Dr. Chas. H. Castle,
+Dr. George Blumer,
+Mrs. S.&nbsp;S. Crockett" title="" />
+<p class="caption">Prof. W.&nbsp;H. Burnham,
+Prof. Russell H. Chittenden,
+Dr. George W. Crile,
+Dr. Rupert Blue,
+Dr. Chas. H. Castle,
+Dr. George Blumer,
+Mrs. S.&nbsp;S. Crockett</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxviii">&nbsp;</span><a name="Page_xxviii" id="Page_xxviii"></a>
+<img src="images/portraits3.jpg" width="500" height="728" alt="Dr. Samuel G. Dixon,
+Prof. Henry W. Farnam,
+Dr. W.&nbsp;A. Evans,
+Dr. C.&nbsp;B. Davenport,
+Dr. W.&nbsp;G. Ebersole,
+Dr. Norman E. Ditman,
+Dr. Oscar Dowling" title="" />
+<p class="caption">Dr. Samuel G. Dixon,
+Prof. Henry W. Farnam,
+Dr. W.&nbsp;A. Evans,
+Dr. C.&nbsp;B. Davenport,
+Dr. W.&nbsp;G. Ebersole,
+Dr. Norman E. Ditman,
+Dr. Oscar Dowling</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxix">&nbsp;</span><a name="Page_xxix" id="Page_xxix"></a>
+<img src="images/portraits4.jpg" width="500" height="724" alt="Dr. Eugene L. Fisk,
+Dr. Otto Folin,
+Dr. George J. Fisher,
+Prof. Irving Fisher,
+Dr. Alfred C. Fones,
+Dr. Burnside Foster,
+Dr. Henry B. Favill" title="" />
+<p class="caption">Dr. Eugene L. Fisk,
+Dr. Otto Folin,
+Dr. George J. Fisher,
+Prof. Irving Fisher,
+Dr. Alfred C. Fones,
+Dr. Burnside Foster,
+Dr. Henry B. Favill</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxx">&nbsp;</span><a name="Page_xxx" id="Page_xxx"></a>
+<img src="images/portraits5.jpg" width="500" height="731" alt="Dr. Luther H. Gulick,
+Mr. Norman Hapgood,
+Mr. Lee K. Frankel,
+Gen. Wm. C. Gorgas,
+Dr. Frederick R. Green,
+Dr. S.&nbsp;S. Goldwater,
+Dr. John S. Fulton" title="" />
+<p class="caption">Dr. Luther H. Gulick,
+Mr. Norman Hapgood,
+Mr. Lee K. Frankel,
+Gen. Wm. C. Gorgas,
+Dr. Frederick R. Green,
+Dr. S.&nbsp;S. Goldwater,
+Dr. John S. Fulton</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxi">&nbsp;</span><a name="Page_xxxi" id="Page_xxxi"></a>
+<img src="images/portraits6.jpg" width="500" height="732" alt="Dr. J.&nbsp;H. Kellogg,
+Dr. S. Adolphus Knopf,
+Dr. J.&nbsp;N. Hurty,
+Chancellor David Starr Jordan,
+Prof. M.&nbsp;E. Jaffa,
+Mr. Calvin W. Hendrick,
+Mr. William J. Harris" title="" />
+<p class="caption">Dr. J.&nbsp;H. Kellogg,
+Dr. S. Adolphus Knopf,
+Dr. J.&nbsp;N. Hurty,
+Chancellor David Starr Jordan,
+Prof. M.&nbsp;E. Jaffa,
+Mr. Calvin W. Hendrick,
+Mr. William J. Harris</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxii">&nbsp;</span><a name="Page_xxxii" id="Page_xxxii"></a>
+<img src="images/portraits7.jpg" width="500" height="710" alt="Hon. Walter H. Page,
+Dr. Geo. M. Kober,
+Dr. J.&nbsp;N. McCormack,
+Prof. Lafayette B. Mendel,
+Dr. W.&nbsp;S. Rankin,
+Mr. Edward Bunnell Phelps,
+Prof. R. Tait McKenzie" title="" />
+<p class="caption">Hon. Walter H. Page,
+Dr. Geo. M. Kober,
+Dr. J.&nbsp;N. McCormack,
+Prof. Lafayette B. Mendel,
+Dr. W.&nbsp;S. Rankin,
+Mr. Edward Bunnell Phelps,
+Prof. R. Tait McKenzie</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxiii">&nbsp;</span><a name="Page_xxxiii" id="Page_xxxiii"></a>
+<img src="images/portraits8.jpg" width="500" height="726" alt="Dr. Dudley A. Sargent,
+Dr. M.&nbsp;J. Rosenau,
+Prof. Leo. F. Rettger,
+Mr. Wickliffe Rose,
+Dr. Theodore B. Sachs,
+Dr. Edward A. Rumely,
+Prof. Mazyck P. Ravenel" title="" />
+<p class="caption">Dr. Dudley A. Sargent,
+Dr. M.&nbsp;J. Rosenau,
+Prof. Leo. F. Rettger,
+Mr. Wickliffe Rose,
+Dr. Theodore B. Sachs,
+Dr. Edward A. Rumely,
+Prof. Mazyck P. Ravenel</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxiv">&nbsp;</span><a name="Page_xxxiv" id="Page_xxxiv"></a>
+<img src="images/portraits9.jpg" width="500" height="723" alt="Dr. J.&nbsp;W. Schereschewsky,
+Dr. Wm. Jay Schieffelin,
+Dr. Elmer E. Southard,
+Prof. Alonzo A. Stagg,
+Major Louis L. Seaman,
+Dr. W.&nbsp;F. Snow" title="" />
+<p class="caption">Dr. J.&nbsp;W. Schereschewsky,
+Dr. Wm. Jay Schieffelin,
+Dr. Elmer E. Southard,
+Prof. Alonzo A. Stagg,
+Major Louis L. Seaman,
+Dr. W.&nbsp;F. Snow</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxv">&nbsp;</span><a name="Page_xxxv" id="Page_xxxv"></a>
+<img src="images/portraits10.jpg" width="500" height="726" alt="Prof. A.&nbsp;E. Taylor,
+Dr. Chas. W. Stiles,
+Dr. Victor C. Vaughan,
+Dr. Thomas A. Storey,
+Prof. George C. Whipple,
+Dr. William H. Tolman" title="" />
+<p class="caption">Prof. A.&nbsp;E. Taylor,
+Dr. Chas. W. Stiles,
+Dr. Victor C. Vaughan,
+Dr. Thomas A. Storey,
+Prof. George C. Whipple,
+Dr. William H. Tolman</p>
+</div>
+
+<div class="figcenter" style="width: 500px;">
+<span class="pagenum" title="Page&nbsp;xxxvi">&nbsp;</span><a name="Page_xxxvi" id="Page_xxxvi"></a>
+<img src="images/portraits11.jpg" width="500" height="744" alt="Prof. Walter E. Willcox,
+Dr. Henry Smith Williams,
+Dr. Cressy L. Wilbur,
+Prof. C.&nbsp;E.&nbsp;A. Winslow,
+Dr. Hugh Young,
+Dr. Harvey W. Wiley" title="" />
+<p class="caption">Prof. Walter E. Willcox,
+Dr. Henry Smith Williams,
+Dr. Cressy L. Wilbur,
+Prof. C.&nbsp;E.&nbsp;A. Winslow,
+Dr. Hugh Young,
+Dr. Harvey W. Wiley</p>
+</div>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;1">&nbsp;</span><a name="Page_1" id="Page_1"></a><a name="HOW_TO_LIVE" id="HOW_TO_LIVE"></a>HOW TO LIVE
+<br />
+INTRODUCTION</h2>
+
+<p>The purpose of the Life Extension Institute embraces the extension of
+human life, not only as to length, but also, if we may so express it, as
+to breadth and depth. It endeavors to accomplish this purpose in many
+ways, but especially through individual hygiene.</p>
+
+<p>Thoroughly carried out, individual hygiene implies high ideals of
+health, strength, endurance, symmetry, and beauty; it enormously
+increases our capacity to work, to be happy, and to be useful; it
+develops, not only the body, but the mind and the heart; it ennobles the
+man as a whole.</p>
+
+<div class="sidenote">Medieval Ideals</div>
+
+<p>We in America inherit, through centuries of European tradition, the
+medieval indifference to the human body, often amounting to contempt.
+This attitude was a natural outgrowth of the theological doctrine that
+the &ldquo;flesh<span class="pagenum" title="Page&nbsp;2">&nbsp;</span><a name="Page_2" id="Page_2"></a> is in league with the devil&rdquo; and so is the enemy of the
+soul. In the Middle Ages saintliness was often associated with
+sickliness. Artists, in portraying saints, often chose as their models
+pale and emaciated consumptives.</p>
+
+<p>We are beginning to cut loose from this false tradition and are working
+toward the establishment of more wholesome ideals. It is probably true,
+for instance, that the man or the woman who is unhealthy is now
+handicapped in opportunities for marriage, which may be considered an
+index to the ideals of society.</p>
+
+<div class="sidenote">The Present Health Movement</div>
+
+<p>A great health movement is sweeping over the entire world. Hygiene has
+repudiated the outworn doctrine that mortality is fatality and must
+exact year after year a fixed and inevitable sacrifice. It aims instead
+to set free human life by applying modern science. Science, which has
+revolutionized every other field of human endeavor, is at last
+revolutionizing the field of health conservation.</p>
+
+<div class="sidenote">Medical Practise</div>
+
+<p>The practise of medicine, which for ages has been known as the &ldquo;healing
+art,&rdquo; is undergoing a gradual but radical revolution. This is due to the
+growing realization that<span class="pagenum" title="Page&nbsp;3">&nbsp;</span><a name="Page_3" id="Page_3"></a> an ounce of prevention is worth a pound of
+cure. As teachers and writers on hygiene, as trainers for college
+athletes, as advisers for the welfare departments of large industrial
+plants, and in many other directions, physicians are finding fields for
+practising preventive medicine. Even the family physician is in some
+cases being asked by his patients to keep them well instead of curing
+them after they have fallen sick.</p>
+
+<p>Furthermore, the preventive methods of modern medicine are being applied
+by the people themselves, as witness the great vogue to-day of sleeping
+out of doors; the popularity, not always deserved, of health foods and
+drinks; the demand for uncontaminated water supplies, certified milk,
+inspected meat and pure foods generally; the world-wide movement against
+alcohol, and the legislation to correct wrong conditions of labor and to
+safeguard the laborer.</p>
+
+<p>Labor itself to-day is being held in honor, and idleness in dishonor.
+Ideals are being shifted from those of &ldquo;leisure&rdquo; to those of &ldquo;service.&rdquo;
+Work was once considered simply a curse of the poor. The real gentleman
+was supposed to be one who was able to live<span class="pagenum" title="Page&nbsp;4">&nbsp;</span><a name="Page_4" id="Page_4"></a> without it. The king, who
+set the styles, was envied because he &ldquo;did not have to work,&rdquo; but had
+innumerable people to do work for him. His ability to work, his
+efficiency, his endurance, were the last things to which he gave
+consideration. To-day kings, emperors, presidents are trying to find out
+how they can keep in the fittest condition and accomplish the greatest
+possible amount of work. Even among society women, some kind of work is
+now &ldquo;the thing.&rdquo;</p>
+
+<div class="sidenote">High Ideals</div>
+
+<p>One of the most satisfying tasks for any man or woman to-day is to take
+part in this movement toward truer ideals of perfect manhood and
+womanhood. Our American ideals, though improving, are far inferior to
+those, for instance, of Sweden; and these, in turn, are not yet worthy
+to be compared with those of ancient Greece, still preserved for our
+admiration in imperishable marble. With our superior scientific
+knowledge, our health ideals ought, as a matter of fact, to excel those
+of any other age. They should not stop with the mere negation of
+disease, degeneracy, delinquency, and dependency. They should be
+positive and progressive. They should include the love of a perfect
+muscular<span class="pagenum" title="Page&nbsp;5">&nbsp;</span><a name="Page_5" id="Page_5"></a> development, of integrity of mental and moral fiber.</p>
+
+<p>There should be a keen sense of enjoyment of all life&#8217;s activities. As
+William James once said, simply to live, breathe and move should be a
+delight. The thoroughly healthy person is full of optimism; &ldquo;he
+rejoiceth like a strong man to run a race.&rdquo; We seldom see such
+overflowing vitality except among children. When middle life is reached,
+or before, our vital surplus has usually been squandered. Yet it is in
+this vital surplus that the secret of personal magnetism lies. Vital
+surplus should not only be safeguarded, but accumulated. It is the
+balance in the savings bank of life. Our health ideals must not stop at
+the avoidance of invalidism, but should aim at exuberant and exultant
+health. They should savor not of valetudinarianism, but of athletic
+development. Our aim should be not to see how much strain our strength
+can stand, but how great we can make that strength. With such an aim we
+shall, incidentally and naturally, find ourselves accomplishing more
+work than if we aimed directly at the work itself. Moreover, when such
+ideals are attained, work instead of turning<span class="pagenum" title="Page&nbsp;6">&nbsp;</span><a name="Page_6" id="Page_6"></a> into drudgery tends to
+turn into play, and the hue of life seems to turn from dull gray to the
+bright tints of well-remembered childhood. In short, our health ideals
+should rise from the mere wish to keep out of a sick bed to an eagerness
+to become a well-spring of energy. Only then can we realize the
+intrinsic wholesomeness and beauty of human life.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;7">&nbsp;</span><a name="Page_7" id="Page_7"></a><a name="CHAPTER_I" id="CHAPTER_I"></a>CHAPTER&nbsp;I
+<br />
+AIR</h2>
+
+<h3><a name="Housing" id="Housing"></a>Section&nbsp;I&mdash;Housing</h3>
+
+<p>Air is the first necessity of life. We may live without food for days
+and without water for hours; but we cannot live without air more than a
+few minutes. Our air supply is therefore of more importance than our
+water or food supply, and good ventilation becomes the first rule of
+hygiene.</p>
+
+<p>Living and working rooms should be ventilated both before occupancy and
+while occupied.</p>
+
+<p>It must be remembered that the mere construction of the proper kind of
+buildings does not insure ventilation. We may have model dwellings, with
+ideal window-space and ventilating apparatus, but unless these are
+actually used, we do not benefit thereby.</p>
+
+<div class="sidenote">Features of Ventilation</div>
+
+<p>The most important features of ventilation are motion, coolness, and the
+proper degree of humidity and freshness.</p>
+
+<div class="sidenote">Drafts</div>
+
+<p><span class="pagenum" title="Page&nbsp;8">&nbsp;</span><a name="Page_8" id="Page_8"></a>There is an unreasonable prejudice against air in motion. A gentle draft
+is, as a matter of fact, one of the best friends which the seeker after
+health can have. Of course, a strong draft directed against some exposed
+part of the body, causing a local chill for a prolonged time, is not
+desirable; but a gentle draft, such as ordinarily occurs in good
+ventilation, is extremely wholesome.</p>
+
+<div class="sidenote">Air and Catching Colds</div>
+
+<p>It goes without saying that persons unaccustomed to ventilation, and
+consequently over-sensitive to drafts, should avoid over-exposure while
+they are in process of changing their habits. But after even a few days
+of enjoyment of air in motion, with cautious exposure to it, the
+likelihood of cold is greatly diminished; and persons who continue to
+make friends with moving air soon become almost immune to colds.</p>
+
+<p>The popular idea that colds are derived from drafts is greatly
+exaggerated. A cold of any kind is usually a catarrhal disease of germ
+origin, to which a lowered vital resistance is a predisposing cause.</p>
+
+<p>The germs are almost always present in the nose and throat. It is
+exposure to a draft plus the presence of germs and a lowered<span class="pagenum" title="Page&nbsp;9">&nbsp;</span><a name="Page_9" id="Page_9"></a> resistance
+of the body which produces the usual cold. Army men have often noted
+that as long as they are on the march and sleep outdoors, they seldom or
+never have colds, but they develop them as soon as they get indoors
+again. See <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>, &ldquo;<a href="#SECTION_VI">Avoiding Colds</a>.&rdquo;</p>
+
+<p>Of course, one must always use common sense and never grow foolhardy. It
+is never advisable that a person in a perspiration should sit in a
+strong draft.</p>
+
+<div class="sidenote">Windows</div>
+
+<p>The best ventilation is usually to be had through the windows. We advise
+keeping windows open almost always in summer; and often open in winter.</p>
+
+<p>One should have a cross-current of air whenever practicable; that is, an
+entrance for fresh air and an exit for used air at opposite sides of the
+room. Where there can not be such a cross-current, some circulation can
+be secured by having a window open both top and bottom.</p>
+
+<div class="sidenote">Window-boards</div>
+
+<p>In winter, ventilation is best secured by means of a window-board. This
+is a board the edge of which rests on the edge of the window-sill, the
+ends being attached firmly to the window-frame. It affords a vertical
+surface three or four inches high and situated<span class="pagenum" title="Page&nbsp;10">&nbsp;</span><a name="Page_10" id="Page_10"></a> three or four inches in
+front of the window, so as to deflect the cold air upward when the
+window is slightly opened. The air will then reach the breathing-zone,
+instead of flowing on to the floor and chilling the feet, which is the
+usual consequence of opening a window in winter. It seems tragic to
+think that for lack of some such simple device, which anyone can make or
+buy, there is now an almost complete absence of winter ventilation in
+most houses.</p>
+
+<div class="sidenote">Air-fans</div>
+
+<p>Air should never be allowed to become stagnant. When there is no natural
+movement in the air, it should be put in motion by artificial means.
+This important method of practising air-hygiene is becoming quite
+generally available through the introduction of electric currents into
+dwellings and other buildings and the use of electric fans. Even a hand
+fan is of distinct hygienic value.</p>
+
+<div class="sidenote">Heating Systems</div>
+
+<p>A wood or grate fire is an excellent ventilator. A heating-system which
+introduces warmed new air is better than one acting by direct radiation,
+provided the furnace is well constructed and gas-proof.</p>
+
+<div class="sidenote">Cool Air</div>
+
+<p>The importance of coolness is almost as little appreciated as the
+importance of motion.<span class="pagenum" title="Page&nbsp;11">&nbsp;</span><a name="Page_11" id="Page_11"></a> Most people enervate themselves by heat,
+especially in winter. The temperature of living-rooms and work-rooms
+should not be above 70&nbsp;degrees, and, for people who have not already
+lost largely in vigor, a temperature of 5 to 10 degrees lower is
+preferable. Heat is depressing. It lessens both mental and muscular
+efficiency. Among the employes of a large commercial organization in New
+York who were examined by the Life Extension Institute, some of the men
+in one particular room were suffering from an increase of body
+temperature and a skin rash. On investigation it was found that the room
+in which they worked was overheated. There was no special provision for
+ventilation. A window-board was installed, with the result that the men
+recovered and no other cases of skin rash occurred in that room.</p>
+
+<div class="sidenote">Dry air</div>
+
+<p>As to dryness of air, there is little which the individual can do except
+to choose a dry climate in which to live or spend his vacations.
+Unfortunately, there is not as yet any simple and cheap way of drying
+house air which is too moist, as is often the case in warm weather.</p>
+
+<div class="sidenote">Humidity</div>
+
+<p>In the cold season, indoor air is often too<span class="pagenum" title="Page&nbsp;12">&nbsp;</span><a name="Page_12" id="Page_12"></a> dry and may be moistened
+with advantage. This may be done, to some extent, by heating water in
+large pans or open vessels. But for efficient moistening of the air,
+either a very large evaporating-surface or steam jets are required. The
+small open vessels or saucers on which some people rely, even when
+located in the air-passages of a hot-air furnace, have only an
+infinitesimal influence. Vertical wicks of felt with their lower ends in
+water kept hot by the heating apparatus yield a rapid supply of
+moisture. Evaporation is greatly facilitated if the water or wicks are
+placed in the current of heated air entering the room. By a suitable
+construction, the water may be replenished automatically. In very cold
+dry weather, the air-supply of an ordinary medium-sized house requires
+the addition of not less than 10&nbsp;gallons of moisture every 24&nbsp;hours, and
+sometimes much more.</p>
+
+<p>Some authorities doubt any ill effects from extreme dryness. This is a
+subject yet to be cleared by experimental research.</p>
+
+<div class="sidenote">Freshness</div>
+
+<p>It is obvious that fresh pure air is preferable to impure air. Air may
+be vitiated by poisonous gases, by dust and smoke, or by germs. Dust and
+smoke often go together.</p>
+
+<p><span class="pagenum" title="Page&nbsp;13">&nbsp;</span><a name="Page_13" id="Page_13"></a>Lighting by electricity is preferable to lighting by gas, as some of the
+gas is liable to escape and vitiate the air.</p>
+
+<div class="sidenote">Tobacco Smoke</div>
+
+<p>A very common and at the same time injurious form of air-vitiation is
+that from tobacco smoke. Smoking, especially in a closed space such as a
+smoking-room or smoking-car, vitiates the air very seriously, for smoker
+and non-smoker alike.</p>
+
+<div class="sidenote">Dust</div>
+
+<p>As to dust, the morbidity and mortality rates in certain occupations,
+particularly those known as the dusty trades, are appreciably and even
+materially greater than in dustless trades.</p>
+
+<p>An accumulation of house-dust should be avoided. The dust should be
+removed&mdash;not by the old-fashioned feather duster which scatters the dust
+into the air&mdash;but by a damp or oiled cloth. Dust-catching furniture and
+hangings of plush, lace, etc., are not hygienic. A carpet-sweeper is
+more hygienic than a broom, and a vacuum cleaner is better than a
+carpet-sweeper. The removable rug is an improvement hygienically over
+the fixed carpet.</p>
+
+<div class="sidenote">Bacteria</div>
+
+<p>The bacteria in air ride on the dust-particles. In a clean hospital
+ward, when air was agitated by dry sweeping, the number of col<span class="pagenum" title="Page&nbsp;14">&nbsp;</span><a name="Page_14" id="Page_14"></a>onies of
+bacteria collected on a given exposure rose twenty-fold, showing the
+effect of ordinary broom-sweeping.</p>
+
+<div class="sidenote">Sunlight</div>
+
+<p>The air we breathe should be sunlit when possible. Many of our germ
+enemies do not long survive in sunlight.</p>
+
+<h3><a name="Clothing" id="Clothing"></a>Section&nbsp;II&mdash;Clothing</h3>
+
+<p>Air may be shut out not only by tight houses but also by tight clothes.
+It follows that the question of clothing is closely related to the
+question of ventilation. In fact it is a reasonable inference from
+modern investigations that air-hygiene concerns the skin quite as much
+as the lungs. Therefore the hygiene of clothing assumes a new and
+hitherto unsuspected importance. A truly healthy skin is not the waxy
+white which is so common, but one which glows with color, just as do
+healthy cheeks exposed to the open air.</p>
+
+<div class="sidenote">Porous Clothes</div>
+
+<p>The hygiene of clothing includes ventilation and freedom from pressure,
+moderate warmth, and cleanliness. Loose, porous underclothes are already
+coming into vogue. But effective ventilation, namely such as will allow
+free access of air to the skin, requires that our<span class="pagenum" title="Page&nbsp;15">&nbsp;</span><a name="Page_15" id="Page_15"></a> outer
+clothes&mdash;including women&#8217;s gowns and men&#8217;s shirts, vests, vest-linings,
+and coat-linings&mdash;should also be loose and porous. Here is one of the
+most important but almost wholly neglected clothing reforms. Most
+linings and many fabrics used in outer clothes are so tightly woven as
+to be impervious to air. Yet porous fabrics are always available,
+including porous alpacas for lining. To test a fabric it is only
+necessary to place it over the mouth and observe whether it is possible
+or easy to blow the breath through it.</p>
+
+<div class="sidenote">Air-baths</div>
+
+<p>At times we can enjoy relief from clothing altogether. An air-bath
+promotes a healthy skin and aids it in the performance of its normal
+functions. Not every one can visit air-bath establishments or outdoor
+gymnasia or take the modern nude cure by which juvenile consumptives are
+sometimes treated (even in winter, after becoming gradually accustomed
+to the cold); but any one can spend at least a little time in a state of
+nature. Both at the time of rising in the morning and upon retiring at
+night, there are many things which are usually done while one&#8217;s clothes
+are on which could be done just as well while they are off. Brushing the
+teeth,<span class="pagenum" title="Page&nbsp;16">&nbsp;</span><a name="Page_16" id="Page_16"></a> washing the hands, shaving, etc., necessarily consume some time
+during which the luxury of an air-bath can be enjoyed. Exercises should
+also be taken at these times. Exercising in cold air, <i>if not too cold</i>,
+with clothing removed, is an excellent means of hardening the skin and
+promoting good digestion.</p>
+
+<div class="sidenote">Tight Clothing</div>
+
+<div class="sidenote">Shoes</div>
+
+<p>The constriction from rigid or tight corsets, belts (the latter in men
+as well as in women), tight neckwear, garters, etc., interferes with the
+normal functions of the organs which they cover. All such constriction
+should be carefully avoided. The tight hats generally worn by men check
+the circulation in the scalp. Tight shoes with extremely high heels
+deform the feet and interfere with their health. The barefoot cure is
+not always practicable, but any one can wear broad-toed shoes with a
+straight inner edge and do his part to help drive pointed toes out of
+fashion. Such a reform should not be so difficult as to rid the women of
+China of their particular form of foot-binding. Several anatomical types
+of shoes, that is, shoes made to fit the normal foot instead of to force
+the foot to fit them, are now available. In all except cold weather, low
+shoes are preferable<span class="pagenum" title="Page&nbsp;17">&nbsp;</span><a name="Page_17" id="Page_17"></a> to high shoes. When possible, sandals, now
+fortunately coming into fashion, are preferable to shoes, especially in
+early childhood (but the adult, whose calf-muscles and foot-structure
+are not often adapted to such foot-gear, must be cautious in their use
+lest flat-foot result).</p>
+
+<div class="sidenote">Cottons, Linens, Woolens</div>
+
+<p>Only the minimum amount of clothing that will secure warmth should be
+worn. Woolens protect most, but they require the least exercise of the
+temperature-regulating apparatus of the body. While wool is also highly
+absorbent of moisture, it does not give off that moisture quickly
+enough. Hence, if worn next to the skin, it becomes saturated with
+perspiration, which it long retains to the disadvantage of the skin.
+Consequently woolen clothing is best confined to overcoats and outer
+garments, designed especially for cold weather. The underclothes should
+be made of some better conducting and more quickly drying material, such
+as cotton or linen. In winter light linen-mesh and medium wool over
+that, or &ldquo;double-deck&rdquo; linen and wool underclothes, can be worn by those
+who object to either linen or wool alone.</p>
+
+<div class="sidenote">Color</div>
+
+<p>As to color, the more nearly white the<span class="pagenum" title="Page&nbsp;18">&nbsp;</span><a name="Page_18" id="Page_18"></a> clothes the better. This is
+especially true in summer, but there is believed to be some advantage in
+white at all seasons.</p>
+
+<p>Those who have learned to clothe themselves properly find that they have
+grown far more independent of changing weather conditions. They do not
+suffer greatly from extreme summer heat nor extreme winter cold.
+Especially do they note that &ldquo;raw&rdquo; or damp cold days no longer tax their
+strength.</p>
+
+<h3><a name="Living" id="Living"></a>Section&nbsp;III&mdash;Outdoor Living</h3>
+
+<div class="sidenote">Out-of-door Air</div>
+
+<p>But we must not depend altogether on ventilating our houses and our
+clothes. We must turn our thoughts toward an outdoor life. The air of
+the best ventilated house is not as good as outdoor air. Those who spend
+much of their lives in the open enjoy the best health and the greatest
+longevity. It is a great advantage to go into camp in summer and to live
+in the country as much as possible.</p>
+
+<p>Climate, of itself, is a secondary consideration. Not every one can
+choose the best climate in the world, and, after all, the main
+advantages of fresh air can be enjoyed in almost any locality. Even in a
+city, outdoor air is,<span class="pagenum" title="Page&nbsp;19">&nbsp;</span><a name="Page_19" id="Page_19"></a> under ordinary circumstances, wonderfully
+invigorating.</p>
+
+<div class="sidenote">Dampness</div>
+
+<p>The common prejudice against damp air greatly exaggerates its evils.
+While moderate dryness of air is advantageous, it seems nevertheless
+true that to live in damp, even foggy, air out-of-doors is, in general,
+more healthful than to live shut up indoors.</p>
+
+<div class="sidenote">Outdoor Schools</div>
+
+<p>Observations have shown that the pupils in outdoor and open-window
+schools are not only kept more healthy but learn more quickly than those
+in the ordinary schools. It is even claimed that tuberculous children in
+an outdoor school may make more rapid progress in their studies than the
+more normal children in a badly ventilated school. Parents should insist
+on fresh air for their children when at school. They should also insist
+on outdoor playgrounds.</p>
+
+<div class="sidenote">Outdoor Recreations</div>
+
+<p>For themselves, also, they should not neglect outings, picnics, and
+visits to parks. Whenever practicable, outdoor recreation should be
+chosen in preference to indoor recreation.</p>
+
+<div class="sidenote">Occupations</div>
+
+<p>Above all, outdoor occupations should, when possible, be chosen in
+preference to indoor occupations, such as working on a farm rather than
+in a factory. It would help solve some<span class="pagenum" title="Page&nbsp;20">&nbsp;</span><a name="Page_20" id="Page_20"></a> of the greatest problems of
+civilization, if, in consequence of an increased liking for outdoor
+life, larger numbers of our population should join the
+&ldquo;back-to-the-farm&rdquo; movement. Leaving the country for the city is often
+disastrous even for the purpose in view, namely to gain wealth. For
+wealth gained at the expense of health always proves in the end a bitter
+joke. The victim proceeds through the rest of his life to spend wealth
+in pursuit of health.</p>
+
+<h3><a name="Sleeping" id="Sleeping"></a>Section&nbsp;IV&mdash;Outdoor Sleeping</h3>
+
+<p>Unfortunately most people can not live out of doors all of the time, and
+many are so situated that they can not even secure ventilation, granted
+that they want it. But there is one important part of the twenty-four
+hours when most people can completely control their own air supply. This
+is at night. We spend a third of our time in bed. Most of us live such
+confined lives during the day that we should all the more avail
+ourselves of our opportunities to practise air hygiene at night.</p>
+
+<div class="sidenote">Tuberculosis</div>
+
+<div class="sidenote">Well Persons</div>
+
+<p>It is the universal testimony of those who<span class="pagenum" title="Page&nbsp;21">&nbsp;</span><a name="Page_21" id="Page_21"></a> have slept out-of-doors that
+the best ventilated sleeping-room is far inferior in healthfulness to an
+outdoor sleeping-porch, open tent, or window tent (large enough to
+include the whole bed). For generations, outdoor sleeping has
+occasionally been used as a health measure in certain favorable climates
+and seasons. But only in the last two decades has it been used in
+ordinary climates and all the year round. Dr. Millet, a Brockton
+physician, began some years ago to prescribe outdoor sleeping for some
+shoe-factory workmen who were suffering from tuberculosis. As a
+consequence, in spite of their insanitary working-places (where they
+still continued to work while being treated for tuberculosis), they
+often conquered the disease in a few months. It was largely this
+experience which led to the general adoption, irrespective of climate,
+of outdoor sleeping for the treatment of tuberculosis. The practise has
+since been introduced for nervous troubles and for other diseases,
+including pneumonia. Latterly the value of outdoor sleeping for <i>well</i>
+persons of all classes, infants and children as well as adults, has come
+to be widely recognized.</p>
+
+<div class="sidenote">Vital Resistance</div>
+
+<p>Outdoor sleeping increases the power to re<span class="pagenum" title="Page&nbsp;22">&nbsp;</span><a name="Page_22" id="Page_22"></a>sist disease, and greatly
+promotes physical vigor, endurance, and working power.</p>
+
+<div class="sidenote">Night Air</div>
+
+<p>Many people are still deterred from sleeping out by a mistaken fear of
+night air and of the malaria which they imagine this dreaded night air
+may bring. To-day we know that malaria is communicated by the bite of
+the anopheles mosquito and never by the air. The moral of this is not to
+shut out the night air, but, when necessary, to shut out the mosquito by
+screens. The experiment has been made of sleeping out-of-doors <i>in
+screened cages</i> in the most malarial of places and no malarial infection
+resulted, though those who were unprotected and were consequently bitten
+by mosquitoes contracted malaria as usual. The truth is that night air,
+especially in cities, is distinctly purer than day air, on account of
+the fact that there is much less traffic at night to stir up dust.</p>
+
+<div class="sidenote">Protection From Cold</div>
+
+<p>It is very important, in any sleeping balcony, to be protected from the
+wind by a sash on one or two or&mdash;in very windy places&mdash;three sides. But
+of course sleeping out-of-doors does not reach its maximum efficiency if
+there is too much protection, that is, if the sleeping-out place is so
+shut in that very free<span class="pagenum" title="Page&nbsp;23">&nbsp;</span><a name="Page_23" id="Page_23"></a> currents of air are not secured. An outdoor
+porch really ceases to be an outdoor porch, when enclosed on four sides.</p>
+
+<p>A roll curtain (preferably rolling from the bottom) can be arranged on
+the open side or sides, to be used in case of storms only. In cold
+weather a thick mattress, or two mattresses, should be used. It is not
+only what is over the sleeper, but also what is under him, that keeps
+him warm. The body should be warmly clad, and the head and neck
+protected by a warm cap or helmet or hood. To prevent the entrance of
+cold air under the bedclothes, one or more blankets should be extended
+at least two feet beyond the head, with a central slit for the head.
+Early awakening by the light may, if necessary, be prevented by touching
+the eyelids with burnt cork, or by bandaging the eyes with a black cloth
+or stocking. Sheets should be well warmed in the winter-time before
+being used. They can easily be warmed with a hot-water bag, flat-iron,
+or soapstone. Blankets next to the skin are not hygienic.</p>
+
+<div class="sidenote">Sleeping-tents</div>
+
+<p>Sleeping out is really much easier than most people imagine. In fact,
+few, if any, of the other cardinal rules of hygiene are so<span class="pagenum" title="Page&nbsp;24">&nbsp;</span><a name="Page_24" id="Page_24"></a> easy to
+obey. Where a sleeping-porch is not available, an inward window tent can
+always be had which puts the sleeper practically out-of-doors and at the
+same time cuts off his tent from the rest of the room.</p>
+
+<div class="sidenote">Outdoor Tents</div>
+
+<p>An outdoor tent must be kept well opened. Otherwise it fails of its
+purpose. The common opinion that a tent is ventilated through the
+&ldquo;meshes&rdquo; of the canvas is erroneous. Canvas is a tightly woven fabric
+and impervious to air. That is why it makes good sails. One of the most
+modern boys&#8217; camps has given up the use of tents altogether, employing
+instead open wooden &ldquo;shacks,&rdquo; because of the difficulty of keeping the
+tents sufficiently open, especially in rainy weather.</p>
+
+<p>Complete directions for convenient out-of-door sleeping will be
+furnished, upon application, by the Life Extension Institute.</p>
+
+<h3><a name="Breathing" id="Breathing"></a>Section&nbsp;V&mdash;Deep Breathing</h3>
+
+<p>Ordinarily breathing should be unconscious, but every day deep breathing
+exercises should be employed. &ldquo;A hundred deep breaths a day&rdquo; is one
+physician&#8217;s recipe for avoiding tuberculosis. A Russian author, who<span class="pagenum" title="Page&nbsp;25">&nbsp;</span><a name="Page_25" id="Page_25"></a>
+suffered a nervous breakdown, found&mdash;after trying many other aids to
+health without success&mdash;that a retired life for several months in the
+mountains in which simple deep-breathing exercises practised
+systematically every day formed the central theme, effected a permanent
+cure. Deep breathing is a great resource for people who are shut in most
+of the day. If they will seize the chance, whenever it offers, to step
+out-of-doors and take a dozen deep breaths, they can partly compensate
+for the evils of indoor living.</p>
+
+<p>In ordinary breathing only about 10&nbsp;per&nbsp;cent. of the lung contents is
+changed at each breath. In deep breathing a much larger percentage is
+changed, the whole lung is forced into action, and the circulation of
+the blood in the abdomen is more efficiently maintained, thus equalizing
+the circulation throughout the body. The blood-pressure is also
+favorably influenced, especially where increased pressure is due to
+nervous or emotional causes.</p>
+
+<div class="sidenote">Breathing Exercises</div>
+
+<p>Breathing exercises should be deep, slow, rhythmic, and through the
+nose, not through the mouth. A certain Oriental deep-breathing exercise
+is particularly valuable to insure slowness and evenness of the breath.
+It con<span class="pagenum" title="Page&nbsp;26">&nbsp;</span><a name="Page_26" id="Page_26"></a>sists of pressing a finger on the side of the nose, so as to
+close one nostril, breathing in through the other nostril, breathing out
+of the first nostril in the same manner and then reversing the process.
+Attention to the slight sound of the air, as it passes through the nose,
+enables one to know whether the breathing is regular or is slightly
+irregular. Such breathing exercises can be taken at the rate of three
+breaths per minute, and the rate gradually reduced until it is only two
+or even less per minute.</p>
+
+<div class="sidenote">Muscular Exercise</div>
+
+<p>Muscular exercises stimulate deep breathing, and, in general, the two
+should go together. But deep breathing by itself is also beneficial, if
+very slow. Forced <i>rapid</i> breathing is comparatively valueless, and
+indeed may be positively harmful. Oxygen is absorbed only according to
+the demand for it in the body and not according to the supply.</p>
+
+<div class="sidenote">Singing</div>
+
+<p>Singing requires deep breathing, and is for that and other reasons an
+excellent hygienic practise.</p>
+
+<div class="sidenote">Mental State</div>
+
+<p>The mode of our breathing is closely related to our mental condition;
+either influences the other. Agitation makes us catch our breath, and
+sadness makes us sigh. Con<span class="pagenum" title="Page&nbsp;27">&nbsp;</span><a name="Page_27" id="Page_27"></a>versely, slow, even breathing calms mental
+agitation. It is not without reason that, in the East, breathing
+exercises are used as a means of cultivating mental poise and as an aid
+to religious life.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;28">&nbsp;</span><a name="Page_28" id="Page_28"></a><a name="CHAPTER_II" id="CHAPTER_II"></a>CHAPTER&nbsp;II
+<br />
+FOOD</h2>
+
+<h3><a name="Quantity" id="Quantity"></a>Section&nbsp;I&mdash;Quantity of Food</h3>
+
+<p>The body has often been compared to a blacksmith&#8217;s forge, the lungs
+being the bellows and food the coal. The comparison is a good one, for
+food is actually burned in the body by the aid of the air we breathe.</p>
+
+<div class="sidenote">Calories</div>
+
+<p>All food is capable of being used as body-fuel and by far the greater
+part of it is so used. Consequently, food is measured in fuel-units,
+called calories. Many people eat too much, that is, too many calories;
+some eat too little, that is, too few calories. In both cases the person
+is usually unaware of the fact, because he makes the mistake of
+measuring his food by its weight or bulk. Some foods are concentrated,
+that is, contain many calories of food value in a given bulk; others are
+bulky, that is, contain few calories in a given bulk. For instance,
+olive oil is concen<span class="pagenum" title="Page&nbsp;29">&nbsp;</span><a name="Page_29" id="Page_29"></a>trated, and most vegetables are bulky. A third of an
+ounce of olive oil contains 100&nbsp;calories, which is as much as is
+contained in a pound or more of tomatoes, lettuce, celery, cucumbers,
+string beans, asparagus, or watermelon.</p>
+
+<p>It will help to give a picture of food values if, before going further,
+we note how much it takes of some of the common foods to make a given
+amount of food value, say 100&nbsp;calories. It is surprising in how many
+cases the ordinary amount of food served at table happens to contain
+about 100&nbsp;calories. We find 100&nbsp;calories in a small lamb chop (weighing
+about an ounce); in a large egg (about 2&nbsp;ounces); in a small side-dish
+of baked beans (about 3&nbsp;ounces); in 1&frac12;&nbsp;cubic inches of cheese (about an
+ounce); in an ordinary side-dish of sweet corn (about 3&frac12;&nbsp;ounces); in one
+large-sized potato (if baked, about 3&nbsp;ounces; if boiled, about
+4&nbsp;ounces); in an ordinary thick slice of bread (about 1&frac12;&nbsp;ounces); in one
+shredded wheat biscuit (about an ounce); in a very large dish of oatmeal
+(about 6&nbsp;ounces); in a small piece of sponge-cake (about an ounce); in a
+third of an ordinary piece of pie (about 1&frac12;&nbsp;ounces); in three
+tea<span class="pagenum" title="Page&nbsp;30">&nbsp;</span><a name="Page_30" id="Page_30"></a>spoonfuls or 1&frac12;&nbsp;lumps of sugar (about 1&nbsp;ounce); in a dozen peanuts
+(about &#8532; of an ounce); in eight pecans (about &frac12; an ounce); in four
+prunes (about 1&nbsp;ounce); in two apples (about 7&nbsp;ounces); in a large
+banana (about 4&nbsp;ounces) in half a cantaloup (about 9&nbsp;ounces); in seven
+olives (about 1&frac12;&nbsp;ounces); in a very large orange (about 10&nbsp;ounces); in
+an ordinary pat of butter (about &frac12; an ounce); in a quarter of a glass of
+cream (about 2&nbsp;ounces); in a small glass of milk (about 5&nbsp;ounces). (See
+<span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span> for &ldquo;<a href="#table_of_food_values">Table of Food Values</a>.&rdquo;)</p>
+
+<p>The ordinary sedentary man needs about 2,500&nbsp;calories per day. But the
+larger the person (provided the bulk is due to muscle and active tissue
+and not to fat) or the more muscular the work he does, the more food he
+needs. It has been found that the number and activity of cells forming
+the organs and muscles and blood affect the food requirement.</p>
+
+<div class="sidenote">Favorable Weight</div>
+
+<p>Life insurance experience has clearly shown that weight, especially in
+relation to age, is an important factor in influencing longevity.</p>
+
+<p>Except in the earlier ages of life, overweight (reckoned relatively to
+the average<span class="pagenum" title="Page&nbsp;31">&nbsp;</span><a name="Page_31" id="Page_31"></a> for that age) is a more unfavorable condition, in its
+influence on longevity, than underweight.</p>
+
+<p>The question of whether an individual is really underweight or
+overweight can not be determined solely by the life insurance tables.
+(See <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>, &ldquo;<a href="#SECTION_II">Influence of Build on Longevity</a>.&rdquo;) Some types
+who are of average weight according to the table, may be either
+underweight or overweight when considered with regard to their framework
+and general physical structure. Nevertheless, it should be remembered
+that notwithstanding the effort of life insurance companies to carefully
+select the favorable types of overweight and underweight, the mortality
+experience on youthful underweights has been unfavorable, and the
+mortality experience on middle aged and elderly overweights has been
+decidedly unfavorable. The lowest mortality is found among those who
+average, as a group, a few pounds over the average weight before age&nbsp;35,
+and a few pounds under the average weight after age&nbsp;35. That is, after
+the age of 35, overweight is associated with an increasingly high death
+rate, and at middle life it becomes a real menace to health, either by
+reason of<span class="pagenum" title="Page&nbsp;32">&nbsp;</span><a name="Page_32" id="Page_32"></a> its mere presence as a physical handicap or because of the
+faulty living habits that are often responsible for its development.</p>
+
+<div class="sidenote">Overweight</div>
+
+<p>If there is a family tendency to overweight, one should begin early to
+form habits that will check this tendency. If considerable overweight is
+already present, caution is necessary in bringing about a reduction.
+Barring actual disease, this can usually be done without drugs if the
+person will be persevering and faithful to a certain regime.</p>
+
+<p>Constant vigilance is necessary, yet it is worth while when one
+considers the inconvenience as well as the menace of obesity.</p>
+
+<p>After the age of 35, 15 to 20 pounds over the average weight should
+prompt one to take careful measures for reducing weight. Habits should
+be formed that will keep the weight down automatically, instead of
+relying upon intermittent attempts that are more than likely to fail. No
+matter how well one feels, one should take steps to keep out of the
+class that life insurance companies have found to be undesirable as
+risks.</p>
+
+<div class="sidenote">Accessories</div>
+
+<p>One reason why many people eat great quantities of food without
+realizing it, is the common delusion that many articles such as<span class="pagenum" title="Page&nbsp;33">&nbsp;</span><a name="Page_33" id="Page_33"></a> candy,
+fruits, nuts, peanuts, popcorn, often eaten between meals, &ldquo;do not
+count.&rdquo; Another common oversight is to overlook accessories, such as
+butter and cream, which may contain more actual food value than all the
+rest of a meal put together. Ice-cream and other desserts also have more
+food value than is usually realized. Nature counts every calory very
+carefully. If the number of calories taken in exceeds the number used by
+the body (or excreted unused), the excess accumulates in fat or tissue.
+Thus, if some 3,000&nbsp;calories are taken in each day and the calories used
+up or excreted are only 2,800, then 200 must be retained and accumulated
+in the body.</p>
+
+<div class="sidenote">Underweight</div>
+
+<p>A person who is not heavy enough can usually gain weight by following
+the general rules of hygiene, especially in the matter of increasing the
+fuel or energy foods. But he should not force himself to eat beyond his
+natural capacity to digest and assimilate the food, while overfatigue
+and exhausting physical exertion should be carefully avoided.</p>
+
+<div class="sidenote">Diet in Middle Life</div>
+
+<p>As age advances, the consumption of meat and all flesh foods should be
+decreased and that of fruit and vegetables, especially those<span class="pagenum" title="Page&nbsp;34">&nbsp;</span><a name="Page_34" id="Page_34"></a> of bulky
+character and low food value, such as lettuce, tomatoes, carrots,
+turnips, salsify, oyster-plant, watercress, celery, parsnips, should be
+increased.</p>
+
+<div class="sidenote">Diet in Hot Weather</div>
+
+<p>Generally the quantity of food should be slightly decreased in hot
+weather, when fewer calories are needed to sustain the heat of the body.
+In particular, less meat should be eaten in the summer, on account of
+what is called the &ldquo;specific dynamic action of protein,&rdquo; that is, the
+special tendency of meats and like foods to produce immediate heat.</p>
+
+<p>Each individual must decide for himself what is the right amount of food
+to eat. In general, that amount is right which will maintain the most
+favorable condition of weight. If the weight, endurance, and general
+feeling of well-being are maintained, one may assume that sufficient
+food is taken.</p>
+
+<div class="sidenote">Brainwork and Eating</div>
+
+<p>It is physical, not mental work, which uses up the greater part of our
+food. The common impression that brain-work or expenditure of mental
+energy creates a special need for food is erroneous. The sedentary
+brain-worker often gains weight without eating very much. What he really
+needs is exercise, to use up the food, but if he will not<span class="pagenum" title="Page&nbsp;35">&nbsp;</span><a name="Page_35" id="Page_35"></a> take
+exercise, then he should reduce his food even below the small amount on
+which he gains weight.</p>
+
+<div class="sidenote">Eating When Fatigued</div>
+
+<p>Which meal in the day should be heavy and which light depends largely on
+one&#8217;s daily program of work, the aim being to avoid heavy meals just
+before heavy work. When very tired it is sometimes advisable to skip a
+meal or to eat only lightly, as of fruits and salads. A man who eats
+heartily when he is very tired is likely to be troubled afterward with
+indigestion.</p>
+
+<p>(See <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span> for specific directions regarding diet for
+underweight and overweight.)</p>
+
+<h3><a name="Protein" id="Protein"></a>Section&nbsp;II&mdash;Protein Foods</h3>
+
+<div class="sidenote">Protein, Fat, and Carbohydrate</div>
+
+<p>In the last section it was stated that food is fuel. But there is one
+constituent of food which, while it <i>can</i> be used as fuel, is especially
+fitted for an entirely different purpose, namely, to build tissue, that
+is, to serve for the growth and repair of the body. This tissue-building
+constituent in food is called protein. The two other chief constituents
+in food are fat and carbohydrate, the last term<span class="pagenum" title="Page&nbsp;36">&nbsp;</span><a name="Page_36" id="Page_36"></a> embracing what are
+familiarly known as starch and sugar. Fats and carbohydrates are only
+for fuel and contain carbon as the essential element. Protein contains
+nitrogen as the essential element in tissue-building. The white of egg
+and the lean of meat afford the most familiar examples of protein. They
+consist entirely of protein and water. But meat and eggs are not the
+only foods high in protein. In fact, most ordinary foods contain more or
+less protein. The chief exceptions are butter, oleomargarine, oil, lard,
+and cream&mdash;which consist of fat (and water)&mdash;and sugar, sirups, and
+starch, which consist of carbohydrate (and water).</p>
+
+<div class="sidenote">Proportion of Protein</div>
+
+<p>Foods should be so selected as to give to the ration the right amount of
+protein, or repair-foods, on the one hand, and of fats and
+carbohydrates, or fuel-foods, on the other. A certain amount of protein
+is absolutely essential. While, for a few days, protein may be reduced
+to little or nothing without harm, if the body be long deprived of the
+needed protein it will waste away and ultimately death will result.
+Therefore, too little protein would be a worse mistake than too much.</p>
+
+<p><span class="pagenum" title="Page&nbsp;37">&nbsp;</span><a name="Page_37" id="Page_37"></a>The right proportion of protein has been the subject of much
+controversy. According to what are regarded as the best investigations,
+it is generally about 10&nbsp;per&nbsp;cent. of the total number of heat-units
+consumed. This does not, of course, mean 10&nbsp;per&nbsp;cent. of the total
+weight nor 10&nbsp;per&nbsp;cent. of the total bulk, but 10&nbsp;per&nbsp;cent. of the total
+nutriment, that is, 10&nbsp;calories of protein out of every 100&nbsp;calories of
+food.</p>
+
+<div class="sidenote">Human Milk</div>
+
+<p>Most persons in America eat much more protein than this. But that
+10&nbsp;calories out of 100 is not too small an allowance is evidenced by the
+analysis of human milk. The growing infant needs the maximum proportion
+of protein. In the dietary of the domestic animals, the infant&#8217;s food,
+the mother&#8217;s milk, is richer in protein than the food of the grown
+animal. Consequently an analysis of human mother&#8217;s milk affords a clue
+to the maximum protein suitable for human beings. Of this milk
+7&nbsp;calories out of every 100&nbsp;calories are protein. If all protein were as
+thoroughly utilized as milk-protein or meat-protein, 7&nbsp;calories out of
+100 would be ample, but all vegetable proteins are not so completely
+available. Making proper allowance for this fact, we reach<span class="pagenum" title="Page&nbsp;38">&nbsp;</span><a name="Page_38" id="Page_38"></a> the
+conclusion that 10&nbsp;calories out of every 100 are sufficient.</p>
+
+<div class="sidenote">Excessive Use of High-Protein Foods</div>
+
+<p>A chief and common error of diet consists, then, in using too much
+protein. Instead of 10&nbsp;calories out of every 100, many people in America
+use something like 20 to 30. That is, they use more than double what is
+known to be ample. This excessive proportion of protein is usually due
+to the extensive use of meat and eggs, although precisely the same
+dietetic error is sometimes committed by the excessive use of other
+high-protein foods such as fish, shell-fish, fowl, cheese, peas and
+beans, or even, in exceptional cases, by the use of foods less high in
+protein when combined with the absence of any foods very low in protein.
+The idea of reducing the protein in our diet is still new to most
+people.</p>
+
+<div class="sidenote">Injuries From Over-abundance of Protein</div>
+
+<p>Prof. Rubner of Berlin, one of the world&#8217;s foremost students of hygiene,
+said, in a paper on &ldquo;The Nutrition of the People,&rdquo; read before the
+recent International Congress on Hygiene and Demography:</p>
+
+<blockquote><p>&ldquo;It is a fact that the diet of the well-to-do is not in itself
+physiologically justified; it is not even healthful. For, on account
+of false notions of the strengthening effect of meat, too much meat
+is used<span class="pagenum" title="Page&nbsp;39">&nbsp;</span><a name="Page_39" id="Page_39"></a> by young and old, and by children, and this is harmful. But
+this meat is publicly sanctioned; it is found in all hotels; it has
+become international and has supplanted, almost everywhere, the
+characteristic local culinary art. It has also been adopted in
+countries where the European culinary art was unknown. Long ago the
+medical profession started an opposition to the exaggerated meat
+diet, long before the vegetarian propaganda was started. It was
+maintained that flour foods, vegetables, and fruits should be eaten
+in place of the overlarge quantities of meat.&rdquo;</p></blockquote>
+
+<p>When protein is taken in great excess of the body&#8217;s needs, as is usually
+the case in the diet of Americans, added work is given the liver and
+kidneys, and their &ldquo;factor of safety&rdquo; may be exceeded.</p>
+
+<div class="sidenote">Animal Proteins</div>
+
+<p>Flesh food&mdash;fish, shell-fish, meat, fowl&mdash;when used in great abundance,
+are subject to additional objections. They tend to produce an excess of
+acids, are very prone to putrefaction, and contain &ldquo;purins&rdquo; which lead
+to the production of uric acid. This is especially true of sweetbreads,
+liver and kidney. The well-known deficiency in flesh foods of lime often
+needs to be taken into consideration in the dietary. Some of the
+vegetable foods, such as peas and beans, rich in protein, are likewise
+not free from objection. Their protein is not always easily digested and
+is, there<span class="pagenum" title="Page&nbsp;40">&nbsp;</span><a name="Page_40" id="Page_40"></a>fore, likewise liable to putrefaction. Unlike most vegetable
+foods, they contain some purins. These foods are, however, rich in iron,
+which renders them a more valuable source of protein for children and
+anemic people than meat. Also, an excess of protein is not so likely to
+be derived from such bulky foods as from meat, which is a concentrated
+form of protein.</p>
+
+<p>We have spoken thus far only of the needed proportion of protein. The
+remainder of the diet, say 90&nbsp;per&nbsp;cent. of the calories, may be divided
+according to personal preference between fats and carbohydrates in
+almost any proportion, provided some amount of each is used. A good
+proportion is 30&nbsp;per&nbsp;cent. fat and 60&nbsp;per&nbsp;cent. carbohydrate.</p>
+
+<h3><a name="Hard" id="Hard"></a>Section&nbsp;III&mdash;Hard, Bulky, and Uncooked Foods</h3>
+
+<p>The wise choice of foods does not consist entirely in balancing the
+ration as to protein, fat, and carbohydrate.</p>
+
+<div class="sidenote">Hard Foods</div>
+
+<p>Hard foods, that is, foods that resist the pressure of the teeth, like
+crusts, toast, hard biscuits or crackers, hard fruits, fibrous
+vege<span class="pagenum" title="Page&nbsp;41">&nbsp;</span><a name="Page_41" id="Page_41"></a>tables and nuts, are an extremely important feature of a hygienic
+diet. Hard foods require chewing. This exercises and so preserves the
+teeth, and insures the flow of saliva and gastric juice. If the food is
+not only hard, but also dry, it still further invites the flow of
+saliva. Stale and crusty bread is preferable to soft fresh bread and
+rolls on which so many people insist. The Igorots of the Philippines
+have perfect teeth so long as they live on hard, coarse foods. But
+civilization ruins their teeth when they change to our soft foods.</p>
+
+<div class="sidenote">Bulk Versus Concentrated Foods</div>
+
+<p>Most of the ordinary foods lack bulk; they are too concentrated. For
+this purpose it is found that we need daily, at the very least, an ounce
+of cellulose, or &ldquo;woody fiber.&rdquo; This is contained in largest measure in
+fibrous fruits and vegetables&mdash;lettuce, celery, spinach, asparagus,
+cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
+tomatoes, cucumbers, berries, etc.</p>
+
+<p>Until recently would-be food reformers have made the mistake of seeking
+to secure concentrated dietaries, especially for army rations. It was
+this tendency that caused Kipling to say, &ldquo;compressed vegetables and
+meat bis<span class="pagenum" title="Page&nbsp;42">&nbsp;</span><a name="Page_42" id="Page_42"></a>cuits may be nourishing, but what Tommy Atkins needs is bulk in
+his inside.&rdquo;</p>
+
+<div class="sidenote">Raw Foods</div>
+
+<div class="sidenote">Vitamins</div>
+
+<p>Cooking is an important art; but some foods when cooked lose certain
+small components called vitamins, which are also found in the skin or
+coating of grains, especially rice, also in yolk of egg, raw milk, fresh
+fruit, and fresh vegetables, especially peas and beans. These vitamins
+are very important to the well-being of the body. Their absence is
+probably responsible for certain diseases, such as beriberi, scurvy, and
+possibly pellagra, as well as much ill health of a less definite sort.
+Some raw or uncooked foods, therefore, such as lettuce or tomatoes,
+celery, fruits, nuts, and milk, should be used in order to supply these
+minute and as yet not well-understood substances which are destroyed by
+the prolonged cooking at the temperature which is employed in order to
+sterilize canned foods. They are also diminished and often destroyed by
+ordinary cooking, except in acid fruits and acid vegetables.</p>
+
+<div class="sidenote">Raw Milk</div>
+
+<p>It is true that only very clean milk is entirely safe in an absolutely
+raw state, and that heat is usually needed to kill the germs. But this
+heat, even at the comparatively low tem<span class="pagenum" title="Page&nbsp;43">&nbsp;</span><a name="Page_43" id="Page_43"></a>perature of pasteurization, has
+been found to destroy the vitamins that prevent scurvy. Orange juice
+should always be given to infants over one month old who are fed
+pasteurized milk.</p>
+
+<p>Not all foods can be taken raw with advantage. Most starchy foods, such
+as cereals and potatoes and unripe fruit must, of course, be cooked in
+order to be made fit to eat.</p>
+
+<div class="sidenote">Disinfection</div>
+
+<p>Raw foods have dangers of their own in carrying germs and parasites, and
+it is extremely advisable that all raw foods should be very thoroughly
+washed before eating.</p>
+
+<div class="sidenote">Acids and Inorganic Salts</div>
+
+<p>In addition to protein, fat, carbohydrate, and vitamins, there are other
+elements which the body requires to maintain chemical equilibrium, and
+for the proper maintenance of organic functions. These are the fruit and
+vegetable acids and inorganic salts, especially lime, phosphorus, and
+iron. These substances are usually supplied, in ample amounts, in a
+mixed diet, containing a variety of fruits and vegetables and an
+adequate amount of milk and cream. Potatoes, feared by some in acid
+condition (such as gout), are actually valuable because of their
+alkalinity.</p>
+
+<h3><a name="Mastication" id="Mastication"></a><span class="pagenum" title="Page&nbsp;44">&nbsp;</span><a name="Page_44" id="Page_44"></a>Section&nbsp;IV&mdash;Thorough Mastication</h3>
+
+<p>Whether it be from lack of hard foods, requiring prolonged chewing, or
+from the nervous hurry of modern life, or from other causes, it is
+undoubtedly a fact that most people in America eat too rapidly. The
+correction of this habit will go far toward reforming an individual&#8217;s
+diet in every way.</p>
+
+<p>Thorough mastication means masticating up to the point of involuntary
+swallowing. It does not mean forcibly holding the food in the mouth,
+counting the chews, or otherwise making a bore of eating. It merely
+means giving up the habit of forcing food down, and applies to all
+foods, even to liquid foods, which should be sipped.</p>
+
+<div class="sidenote">Evils of Insufficient Mastication</div>
+
+<p>The consequences and evils of insufficient mastication are many, and may
+be enumerated as follows: Insufficient use of the teeth and jaws (and
+hence dental decay as well as other and worse dental evils);
+insufficient saliva mixed with the food (and hence imperfect digestion
+of the starchy substances); insufficient subdivision of food by
+mastication (and hence slow digestion); the failure of the taste nerves
+to telegraph ahead, as it were,<span class="pagenum" title="Page&nbsp;45">&nbsp;</span><a name="Page_45" id="Page_45"></a> to the stomach and other digestive
+organs an intimation of the kind and amount of digestive juices required
+(and hence indigestion); the overseasoning of food to make it relishable
+even when bolted (and hence overeating and irritation of the mucous
+lining); the excessive use of meat and eggs and like foods, which can be
+eaten rapidly with relative impunity, and the corresponding neglect of
+other foods, like bread, grains, vegetables, and salads, which require
+more mastication (and hence intestinal poisoning).</p>
+
+<div class="sidenote">Prolonged Relish of Food</div>
+
+<p>The habit of insufficient mastication is subtle, because it has become
+&ldquo;second nature&rdquo; with most of us. To free ourselves of it we must first
+of all allow plenty of time for our meals and rid our minds of the
+thought of hurry. A boy&#8217;s school in which the principal is endeavoring
+to fight the habit of food-bolting has wisely ordained that no boy may
+leave the dining-room until a certain hour, even if he has finished
+eating long before. In this way the boy soon learns that there is
+nothing to be gained by fast eating, and, in fact, that the pleasantest
+way of spending the meal-time is to prolong the relish of the food. It
+would be well if all of us would adopt a simi<span class="pagenum" title="Page&nbsp;46">&nbsp;</span><a name="Page_46" id="Page_46"></a>lar rule for ourselves.
+Mr. Gladstone did something of the sort and was noted for the slow
+mastication of his food. Latterly Mr. Horace Fletcher set such a rule
+for himself, and revived the interest of the public in the subject.</p>
+
+<div class="sidenote">The First Three Mouthfuls</div>
+
+<p>At first one must give some conscious attention to his efforts to
+reform; but if one will merely attend carefully to the first three
+mouthfuls of a meal, the slow pace can often be established for the rest
+of the meal without further thought.</p>
+
+<div class="sidenote">Careful Tasting</div>
+
+<p>Slow eating is important not merely as a matter of mastication, but also
+as a matter of taste and enjoyment. Food must have a pleasing taste and
+flavor and then must be enjoyed in order to be most readily assimilated.</p>
+
+<div class="sidenote">Increased Enjoyment</div>
+
+<p>There is a mistaken notion that the hygiene of food means &ldquo;giving up all
+the things that taste good.&rdquo; While it is true that, in many cases,
+sacrifices have to be made, the net result of reforming one&#8217;s diet is
+not to diminish but to increase the enjoyment of food. In general, it is
+extremely unhygienic to eat foods which are not relished. Experiments by
+Pavlov and others have shown that<span class="pagenum" title="Page&nbsp;47">&nbsp;</span><a name="Page_47" id="Page_47"></a> the taste and enjoyment of food
+stimulate the flow of digestive juices.</p>
+
+<div class="sidenote">Choosing Foods</div>
+
+<p>Finally, slow eating is a great aid in the proper choice of foods. Some
+suggestions have already been given as to the wise choice of foods, but
+no rules can be formulated which will completely insure such a choice.
+Even the wisest physiologist can not depend altogether on his knowledge
+of food values, while, to the layman, the problem is so complicated that
+his main reliance must be on his own instincts. Animals depend
+exclusively on instinct except when under domestication. Civilized man
+should not and can not altogether depend upon instinct, but his food
+instincts are far more keen and correct if he obeys the rule of eating
+slowly than if he bolts his food.</p>
+
+<div class="sidenote">&ldquo;Good&rdquo; and &ldquo;Bad&rdquo; Foods</div>
+
+<p>In the choice of foods it is as difficult to distinguish absolutely
+between what are &ldquo;good&rdquo; and &ldquo;bad&rdquo; foods as it is to classify human
+beings into &ldquo;good&rdquo; and &ldquo;bad.&rdquo; All we can say is that some foods are
+better than others, remembering that it is usually more important to be
+<i>satisfied</i>, even if the foods are not &ldquo;ideal,&rdquo; than to be unsatisfied
+with what in the abstract seem &ldquo;ideal&rdquo; foods.</p>
+
+<p><span class="pagenum" title="Page&nbsp;48">&nbsp;</span><a name="Page_48" id="Page_48"></a>Among the best foods for most people are fruits, potatoes, nuts (if well
+masticated), milk, sour milk, and vegetables. Among the worst foods are
+putrefactive cheeses, sweetbreads, liver, kidneys, &ldquo;high&rdquo; game or
+poultry.</p>
+
+<p>But a fastidious study of foods will find some faults as well as some
+virtues in almost any food. The best way to help the ordinary man choose
+his foods is to advise him to use as much as possible of the &ldquo;better&rdquo;
+and as little as possible of the &ldquo;worse&rdquo; without attempting to draw a
+hard and fast line between the &ldquo;good&rdquo; and &ldquo;bad.&rdquo;</p>
+
+<div class="sidenote">Salt, Pepper, Spices</div>
+
+<p>Salt, pepper, and hot condiments should be used very sparingly, if at
+all.</p>
+
+<div class="sidenote">Sugar and Candy</div>
+
+<p>A great cause of ill health is overuse of sugar in concentrated form,
+candy, etc., especially by the sedentary. One reason why sugar has a
+high food value is that it is readily utilized for combustion, and if
+taken between meals greatly increases the calories and may lead to
+<i>overnourishment</i>.</p>
+
+<div class="sidenote">Water with Meals</div>
+
+<p>There is, for normal people, no objection to drinking a moderate amount
+of water at meals&mdash;say one or two glassfuls&mdash;provided it is not taken
+when food is in the mouth and used for washing it down.</p>
+
+<div class="sidenote">The Digestibility of So-called &ldquo;Indigestible&rdquo; Foods</div>
+
+<p><span class="pagenum" title="Page&nbsp;49">&nbsp;</span><a name="Page_49" id="Page_49"></a>The science of dietetics will develop rapidly in the future, and in a
+few years it will probably be possible to be more definite than we have
+been here. At present there is much unknown, especially as to how far
+our rules have to be modified for the particular individual. Personal
+idiosyncrasies have to be taken into account. Sometimes &ldquo;What is one
+man&#8217;s meat is another man&#8217;s poison.&rdquo; On the other hand, many have
+mistaken ideas as to their own idiosyncrasies. For instance, many people
+think that nuts never agree with them, when the trouble really is that
+they do not masticate them properly. Many think peanuts indigestible,
+not realizing either the importance of mastication or the importance of
+avoiding over-roasting. The ordinary peanuts are over-roasted. Peanuts
+very slightly roasted and very thoroughly masticated seldom disagree
+with one. Others believe that bananas never agree with them, when the
+fact is they eat them too green. The banana vender usually finds that
+the ignorant public buys his fruit best when its color is an even
+yellow, and he puts aside for himself the only bananas ripe and fit to
+eat, namely those which are mottled with black.</p>
+
+<div class="sidenote">Avoidance of Fads</div>
+
+<p><span class="pagenum" title="Page&nbsp;50">&nbsp;</span><a name="Page_50" id="Page_50"></a>Each individual must use his own intelligence and common sense, avoiding
+so far as he can the mistake of following a &ldquo;fad&rdquo; and accepting a theory
+without sufficient evidence; and the opposite mistake of accepting as
+hygienic the customs about him simply because they are customs, and thus
+mistaking for fads any conclusions of science which are discordant with
+current custom.</p>
+
+<div class="sidenote">Necessity of Medical Examination</div>
+
+<p>It is a good idea to consult a physician in regard to one&#8217;s diet, and
+endeavor intelligently to follow his advice and not insist on one&#8217;s own
+diet, selected from the standpoint of mere self-indulgence or custom.
+Moreover, since many, without being aware of the fact, are affected with
+Bright&#8217;s disease, diabetes, etc., in their early stages, in which
+dietetic precautions are especially necessary, it is well, even for
+those who are apparently in good health, to be medically examined as a
+preliminary to a rearrangement of their diet along the best lines.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;51">&nbsp;</span><a name="Page_51" id="Page_51"></a><a name="CHAPTER_III" id="CHAPTER_III"></a>CHAPTER&nbsp;III
+<br />
+POISONS</h2>
+
+<h3><a name="Constipation" id="Constipation"></a>Section&nbsp;I&mdash;Constipation</h3>
+
+<p>If the human body be likened to a steam-engine, its wastes correspond to
+the ashes.</p>
+
+<div class="sidenote">Retention of Body Wastes</div>
+
+<p>The injury which comes from the retention of the body&#8217;s waste products
+is of the greatest importance. The intestinal contents become dangerous
+by being too long retained, as putrefying fecal matter contains poisons
+which are harmful to the body. Abnormal conditions of the intestines are
+largely responsible for the common headache malady, and for a generally
+lowered resistance, resulting in colds and even more serious ailments.
+Constipation is extremely prevalent, partly because our diet usually
+lacks bulk or other needed constituents, but partly also because we fail
+to eliminate regularly, thoroughly, and often.</p>
+
+<p>Constipation, long continued, is by no means a trifling matter. It
+represents a constant<span class="pagenum" title="Page&nbsp;52">&nbsp;</span><a name="Page_52" id="Page_52"></a> and cumulative tax which often ends in very
+serious consequences.</p>
+
+<div class="sidenote">Water-Drinking</div>
+
+<p>Free water-drinking when the stomach is empty, especially before
+breakfast, is beneficial in constipation. Free water-drinking at meals
+may prove constipating. Excess of water should be avoided by the very
+feeble or those suffering from heart trouble or dropsy.</p>
+
+<div class="sidenote">Laxative Foods</div>
+
+<p>The best regulators of the bowels are foods. Foods should possess
+sufficient bulk to promote the action of the intestines and should
+contain a due amount of laxative elements. Foods which are especially
+laxative are prunes, figs, most fruits except bananas, fruit juices, all
+fresh vegetables, especially greens of all sorts, wheat, bran, and the
+whole grain cereals. Oils and fats are also laxative but can not be used
+in sufficiently large quantities to produce very laxative effects
+without producing loss of appetite. Foods which have the opposite
+tendency are rice, boiled milk, fine wheat-flour in bread, corn-starch,
+white of egg.</p>
+
+<div class="sidenote">Bran and Agar-Agar</div>
+
+<p>The use of wheat-bran in cereals, in bread, and even in vegetables is a
+preventive of constipation, as is also the use of agar-agar, a Japanese
+seaweed product. This is not di<span class="pagenum" title="Page&nbsp;53">&nbsp;</span><a name="Page_53" id="Page_53"></a>gested and absorbed, but acts as a
+water-carrier and a sweep to the intestinal tract. It should be taken
+without admixture with laxative drugs.</p>
+
+<div class="sidenote">Mineral Oils</div>
+
+<p>Paraffin oil is especially good as an intestinal lubricant to assist the
+food to slip through the intestinal tube at the proper rate of progress,
+provided the oil is first freed, by long-continued shaking with water,
+from certain dangerous impurities. Many refined preparations are on the
+market for use in constipation. Underweight people should not use these
+oils unless properly prescribed by a physician.</p>
+
+<div class="sidenote">Avoiding Drugs</div>
+
+<p>It is advisable, in general, to avoid cathartics except under medical
+supervision, since certain drugs are often very harmful when their use
+is long continued and the longer they are used the more dependent on
+them the user becomes. Laxative drugs, even mineral waters, should never
+be used habitually.</p>
+
+<div class="sidenote">Enemas</div>
+
+<p>The occasional, but not habitual, use of an enema (with warm water
+followed always by a second enema of cool water, to prevent relaxation)
+is a temporary expedient.</p>
+
+<div class="sidenote">Massage of the Colon</div>
+
+<p>Massage of the abdomen, deep and thorough, with a creeping movement of
+the ends<span class="pagenum" title="Page&nbsp;54">&nbsp;</span><a name="Page_54" id="Page_54"></a> of the fingers on the left side of the abdomen from above
+downward, also promotes the process of defecation.</p>
+
+<p>The normal man and woman should find no difficulty in having complete
+movements regularly two or three times a day by merely living a
+reasonable life, being careful especially to avoid overfatigue, to
+include sufficient bulk in the food, to take regular exercise,
+including, in particular, breathing exercises, and to maintain an erect
+carriage.</p>
+
+<div class="sidenote">Low Seated Water Closets</div>
+
+<p>High-seated water closets, so often found in institutions, hotels and
+private houses, often favor constipation, as they do not permit of the
+proper physiological attitude in defecation. They prevent the individual
+from exercising abdominal pressure so essential for this function. Such
+seats should be made much lower than they are, or the feet should rest
+on a foot stool, in order to attain the proper attitude for thorough
+emptying of the intestine.</p>
+
+<div class="sidenote">Number of Defecations</div>
+
+<p>Observations on the manlike apes show that they defecate three or four
+times a day. Few of the human family have such ideal movements. Millions
+are conscious of some shortcoming in this regard, and doubtless
+millions<span class="pagenum" title="Page&nbsp;55">&nbsp;</span><a name="Page_55" id="Page_55"></a> more suffer from some shortcomings of which they are not
+conscious. Many believe they have free movements when actually they are
+suffering from a sluggishness in the rectum and other parts of the lower
+intestine. A rectal examination often reveals unsuspected fecal
+residues.</p>
+
+<div class="sidenote">Establishing Proper Habits</div>
+
+<p>The natural instinct to defecate, like many other natural instincts, is
+usually deadened by failure to exercise it. Civilized life makes it
+inconvenient to follow this instinct as promptly as, for instance, a
+horse does. The impulse to go to stool, if neglected even five minutes,
+may disappear. There are few health measures more simple and effective
+than restoring the normal sensitiveness of this important impulse. It
+may require a few weeks of special care, during which cold water enemas
+at night, following evacuation by paraffin oil injection, may be needed.
+It would be an excellent rule to visit the closet immediately after the
+noon and evening meals, as faithfully as most people do after the
+morning meal, until the reflex is trained to act at those, the most
+natural, times for its action.</p>
+
+<p>Before leaving the subject of intestinal poisoning, we may here again
+mention the im<span class="pagenum" title="Page&nbsp;56">&nbsp;</span><a name="Page_56" id="Page_56"></a>portance of avoiding the poisoning which comes from too
+much protein. This poisoning is probably due largely to the
+decomposition of protein in the colon.</p>
+
+<div class="sidenote">Use of Sour Milk</div>
+
+<p>One proposed method for reducing this decomposition of protein is
+through the use of sour milk. Lactic acid, the acid of sour milk,
+constitutes a medium in which putrefactive germs do not thrive. Hence,
+if sufficient sour-milk germs can be kept in the intestines to
+constantly manufacture lactic acid, putrefaction will be reduced. But,
+as Professor Rettger and others have shown, the mere swallowing of a
+little sour milk or of sour-milk tablets is seldom sufficient. The &ldquo;good
+germs&rdquo; swallowed die of starvation before they do much good. To keep
+them alive and enable them to multiply, we must feed them. The free use
+of milk and of milk sugar, a little raw starch, or partially cooked
+cereal such as Scotch brose (oatmeal cooked only ten minutes) will feed
+the germs.</p>
+
+<div class="sidenote">Evidences of Injury</div>
+
+<p>The odor and character of the stools are indicative of the extent to
+which our diet is injuring us. The odor is less offensive if the diet is
+low in protein and thoroughly masticated.</p>
+
+<h3><a name="Posture" id="Posture"></a><span class="pagenum" title="Page&nbsp;57">&nbsp;</span><a name="Page_57" id="Page_57"></a>Section&nbsp;II&mdash;Posture</h3>
+
+<p>One of the simplest and most effective methods of avoiding
+self-poisoning is by maintaining an erect posture. In an erect posture
+the abdominal muscles tend to remain taut and to afford proper support
+or pressure to the abdomen, including the great splanchnic circulation
+of large blood-vessels. In an habitual slouching posture, the blood of
+the abdomen tends to stagnate in the liver and the splanchnic
+circulation, causing a feeling of despondency and mental confusion,
+headache, coldness of the hands and feet, and chronic fatigue or
+neurasthenia, and often constipation.</p>
+
+<p>A slouching attitude is often the result of disease or lack of vitality;
+but it is also a cause.</p>
+
+<div class="sidenote">The &ldquo;Consumptive Stoop&rdquo;</div>
+
+<p>There is some reason to believe that &ldquo;the consumptive stoop&rdquo; leads to
+tuberculosis partly through the lowering of resistance resulting from
+the poisoning produced by a chronically relaxed abdomen.</p>
+
+<p>Many persons who have suffered for years from the above-named symptoms
+have been relieved of them after a few weeks of correct<span class="pagenum" title="Page&nbsp;58">&nbsp;</span><a name="Page_58" id="Page_58"></a> posture,
+sometimes reenforced by the artificial pressure of an abdominal
+supporter and by special exercises to strengthen the abdominal muscles.</p>
+
+<p>Lying face downward with a pillow under the abdomen presses the blood
+out of the congested splanchnic circulation.</p>
+
+<div class="sidenote">Breathing and Posture</div>
+
+<p>Breathing exercises are also very useful for correcting the chronic
+evils of bad posture. Exercises taken when lying on the back, by raising
+the legs or head, strengthen the abdominal muscles. Slow, deep
+breathing, through the nose, while lying on the back, with a weight on
+the abdomen, such as a bag of sand&mdash;2 to 4 lbs.&mdash;is beneficial.</p>
+
+<div class="sidenote">Standing and Walking</div>
+
+<p>In walking, the most common error is to slump, with the shoulders
+rounded, the stomach thrust out, the head thrust forward, chin up, and
+the arms hanging in front of the body. To those who walk or stand in
+this fashion, let it be known that this is the &ldquo;habitus enteroptoticus,&rdquo;
+or asthenic droop. It is characteristic of those with weak muscular and
+nervous systems.</p>
+
+<p>To set the shoulders back and square them evenly, to keep the chest high
+and well arched forward, the stomach in and the neck per<span class="pagenum" title="Page&nbsp;59">&nbsp;</span><a name="Page_59" id="Page_59"></a>pendicular,
+like a column, and the chin in, are simple fundamental measures that
+most people know and many people disregard.</p>
+
+<p>One should have a sense of the firmness or tautness of the abdominal
+muscles and not of flabby relaxation. When one changes a slouching
+posture into an erect posture, there is a sense of having reversed the
+way the body hangs, as it were, on the spinal column.</p>
+
+<p>Whether sitting, standing, or walking, these principles, that involve a
+correct and pleasing carriage and a healthful relation of the organs and
+structures of the body, should be observed by both men and women.</p>
+
+<p>This perfect physical poise which places the muscles, organs,
+circulation, and even the brain and nervous system in harmonious
+relationship, adjusted for the best achievement, is well expressed in
+sculpture dating back to 500&ndash;600&nbsp;B.&nbsp;C., when the Spartans attained
+supremacy in Greece. This same poise and symmetry is shown in modern
+sculpture of fine types of manhood and womanhood.</p>
+
+<div class="sidenote">The Feet</div>
+
+<p>It is not enough to have an erect carriage and a well-poised head. We
+must also have well-directed feet. It is pitiable to think how the work
+of a fine head may be spoiled by mis<span class="pagenum" title="Page&nbsp;60">&nbsp;</span><a name="Page_60" id="Page_60"></a>directed feet. Weak foot, and its
+final stage, flat foot, are more common among women than they are among
+men, because it is not a purely local condition in the arch of the foot,
+as so many suppose, but primarily due to a general weakened condition of
+the leg muscles that support the arch. The more vigorous exercise of
+boys as compared to that of girls protects them in some degree from this
+malady.</p>
+
+<div class="sidenote">Toeing Straightforward</div>
+
+<p>Weak feet are gradually converted into flat feet by faulty standing and
+walking posture and lack of leg exercise. Toeing out, whether walking or
+standing, so commonly noted among girls and women, places a great strain
+upon the arches of the foot. The correction of this fault by persistent
+toeing in, Indian fashion, and daily exercise of the leg muscles (rising
+on the toes twenty to forty times night and morning), will do much to
+prevent flat foot.</p>
+
+<div class="sidenote">Chairs</div>
+
+<p>Not only in standing, but in sitting, erect posture has been found to be
+a much more important factor in the maintenance of good health than is
+generally supposed. A rocker, or any other chair which tilts, is restful
+to the abdominal circulation, if the lower back is properly supported.
+Bad posture is com<span class="pagenum" title="Page&nbsp;61">&nbsp;</span><a name="Page_61" id="Page_61"></a>mon among sedentary people. The ordinary chair
+invites it. Every chair should be modeled like most modern automobile
+seats, on a curve to fit the back. Almost any chair can be corrected by
+placing a cushion so as to support the hollow of the back of the sitter.
+The responsibility for correct posture rests, however, on the individual
+and not on the chair.</p>
+
+<div class="sidenote">Sitting</div>
+
+<p>In sitting at a desk or table, when reading or working, the common fault
+is to adopt a sprawling attitude, with the shoulders hunched up, the
+elbows stretched outward, the body too far away from the desk or table,
+and the weight resting on the buttocks. Very often the desk or table is
+too high and the arms can not rest easily upon it, thus causing a
+continuous strain on the structures around the shoulder-joints.</p>
+
+<p>To correct this fault, use if possible a chair with a back that curves
+forward. Sit well back in the chair, but close to the desk, so that the
+fleshy inner part of the forearms may rest easily upon its surface
+without pushing up the shoulders.</p>
+
+<p>When it is necessary to lean over a desk, acquire the habit of inclining
+the body for<span class="pagenum" title="Page&nbsp;62">&nbsp;</span><a name="Page_62" id="Page_62"></a>ward by bending at the hips and not by distorting the
+chest.</p>
+
+<p>The arms should hang easily from the shoulder and the elbows should not
+rest upon the table. The shoulders should be evenly square, as in the
+correct standing posture. In right-handed people, the light should fall
+over the left shoulder or directly from above. The body should rest upon
+the full length of the thighs, not solely on the buttocks, and the feet
+(not legs) be crossed and resting lightly on the ground on their outer
+edges. In other words, the position should be freed from strain,
+especially strain of special groups of muscles.</p>
+
+<p>Pains, erroneously ascribed to rheumatism or sciatica, are often due to
+faulty posture. Writer&#8217;s cramp and many other needless miseries are
+caused by neglect to develop proper postural habits in working or
+reading.</p>
+
+<div class="sidenote">Posture in Children</div>
+
+<p>In children faulty posture may mar the future of the individual by
+causing spinal curvature and physical deformities that interfere with
+physical and mental efficiency throughout life, and often lower the
+resistance to disease. Deep breathing through the nose and &ldquo;setting up&rdquo;
+exercises are of incalculable importance in such cases.</p>
+
+<p><span class="pagenum" title="Page&nbsp;63">&nbsp;</span><a name="Page_63" id="Page_63"></a>The various types of faulty posture are so numerous that they can not be
+listed here. Having once grasped the meaning of correct posture,
+however, we can form a standard for ourselves, and any departure from
+this standard should be looked upon as a menace to health. As in the
+case of eye-strain, flat foot, work, worry, and drink, much depends on
+the original physical and mental endowment of the individual as to how
+much harm results from faulty posture. But always some harm results.</p>
+
+<div class="sidenote">Teaching Correct Posture</div>
+
+<p>The teaching of proper standing, proper walking and proper sitting
+should be a part of all school discipline as it is at military schools,
+especially as there is the temptation to crouch over the
+school-desk&mdash;which is usually the source of the first deviation from
+natural posture. An infant before it goes to school usually has a
+beautiful, erect carriage, with the head resting squarely on the
+shoulders.</p>
+
+<div class="sidenote">Posture and Character</div>
+
+<p>An erect posture is attractive from an esthetic point of view, and for
+that reason is sure again to become fashionable with women, after a due
+reaction from the present slouching vagary. It is also closely
+associated<span class="pagenum" title="Page&nbsp;64">&nbsp;</span><a name="Page_64" id="Page_64"></a> with self-respect. We know that any physical expression of
+an emotion tends reflexly to produce that emotion. Therefore, not only
+does self-respect naturally tend to brace a man&#8217;s shoulders and
+straighten his spine, but, conversely, the assumption of such a
+braced-up attitude tends to &ldquo;brace up&rdquo; the man&#8217;s mind also. Tramps and
+other persons who have lost their self-respect almost invariably slouch,
+while an erect carriage usually accompanies those feeling their
+respectability. We jokingly refer to those whose self-respect verges on
+conceit as &ldquo;chesty,&rdquo; while we compliment one who is not so extreme by
+saying, &ldquo;He is no slouch.&rdquo;</p>
+
+<p>Between the slouch and slink of the derelict and the pompous strut of
+the pharisee, or the swagger of the bully or the dandy, there is the
+golden mean in posture, which stands for self-respect and
+self-confidence, combined with courtesy and consideration for others.</p>
+
+<h3><a name="Poisons" id="Poisons"></a>Section&nbsp;III&mdash;Poisons from Without</h3>
+
+<p>The poisons which hitherto have been mentioned are those developed
+within the body,<span class="pagenum" title="Page&nbsp;65">&nbsp;</span><a name="Page_65" id="Page_65"></a> especially in the intestine. It is not alone important
+to keep down the total amount of poisons produced within the body. It is
+equally important to exclude the entrance of any additional poisons from
+outside.</p>
+
+<div class="sidenote">Habit-forming Drugs and Patent Medicines</div>
+
+<p>Among the poisons which must be kept out of the body should be mentioned
+habit-forming drugs, such as opium, morphine, cocain, heroin, chloral,
+acetanilid, alcohol, caffein, and nicotin. The best rule for those who
+wish to attain the highest physical and mental efficiency is total
+abstinence from all substances which contain poisons, including spirits,
+wine, beer, tobacco, many much-advertised patent drinks served at
+soda-water fountains, most patent medicines, and even coffee and tea.
+Many so-called patent or proprietary medicines contain habit-forming
+drugs, especially morphine, coal-tar preparations, caffein, and alcohol,
+and depend largely for their sale upon the effects of these harmful
+substances. Harmful preservatives and adulterants in foods, such as
+saccharin, should also be avoided.</p>
+
+<div class="sidenote">Reducing the Habit</div>
+
+<p>For some persons the inevitable mode of improvement will be by
+substituting the milder drugs for the stronger&mdash;beer for<span class="pagenum" title="Page&nbsp;66">&nbsp;</span><a name="Page_66" id="Page_66"></a> spirits, weak
+tea for beer. The exact extent to which the milder poisons are injurious
+has not yet been scientifically settled. Tea, for instance, if very weak
+and used moderately, is, presumably, not injurious to any marked degree
+to healthy persons. The trouble is, however, that sensitive people do
+not keep moderate. In fact, the natural tendency of drug-craving is in
+the opposite direction, from weak drugs to strong ones, as from beer to
+spirits. In actual fact, it is much easier to abstain than to be
+moderate. It should also be noted that the lax spirit in which many
+people make an exception to the rules of health in favor of some mild
+indulgence is very likely to lead to the making of many other exceptions
+until they are, without knowing it, carrying a heavy load made up of
+scores of little items of harmful indulgence. Moreover, experiments at
+the Pasteur Institute have shown that the long-continued use of very
+minute doses of poison ultimately produces appreciable harm. Each person
+must decide for himself how far he chooses to depart from previous
+habits or common customs for the sake of physical efficiency. The object
+here is to state exactly what, in<span class="pagenum" title="Page&nbsp;67">&nbsp;</span><a name="Page_67" id="Page_67"></a> our present state of knowledge, is
+believed to be the truth.</p>
+
+<p>Those with feeble digestions or unstable nervous systems are especially
+harmed by these poisons. A family history of nervously inclined people
+calls for rigid care in such matters.</p>
+
+<div class="sidenote">Alcohol</div>
+
+<p>Scientific experiments have resulted in the interesting discovery that
+the alleged &ldquo;strength&rdquo; obtained from beer, ales, and all intoxicating
+beverages is a delusion and a snare. The poison simply gives a temporary
+feeling of greater strength through paralysis of the sense of fatigue.
+But the strength does not exist. On the contrary, the user of alcohol in
+excess is weaker after taking it. Special classes of workmen have been
+tested as to their efficiency under liquor in small amounts and without
+it entirely, and it was invariably found that the liquor was a handicap,
+but that, also invariably, the workmen <i>thought</i> they could work harder
+by its aid! Alcohol numbs the sense of fatigue and so deceives the user.
+It is not a stimulant but a narcotic. The habit of taking a cocktail
+before meals is doubly harmful, because it is often taken on an empty
+stomach and because<span class="pagenum" title="Page&nbsp;68">&nbsp;</span><a name="Page_68" id="Page_68"></a> it poisons the system more quickly than when mixed
+with food and retained in the intestines.</p>
+
+<div class="sidenote">Alcohol and Infectious Diseases</div>
+
+<p>It is well known that people who indulge in alcohol show less resistance
+to infectious diseases than abstemious individuals. The paralysis of the
+white blood-corpuscles is one of the strong arguments against the use of
+alcohol. The experience of life insurance companies in England and
+America has clearly shown that even the &ldquo;moderate&rdquo; use of alcoholic
+beverages shortens human life. (See &ldquo;<a href="#SECTION_IV">Alcohol</a>&rdquo; in <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>.)</p>
+
+<p>Dr. Stockard has also shown in mice, on which he has experimented, that
+the effect of alcohol on the germ-plasm is distinctly injurious. It is a
+fair inference that the use of alcohol by parents tends to damage their
+offspring.</p>
+
+<div class="sidenote">Tobacco</div>
+
+<p>The evils of tobacco have not been so much studied and are not so well
+understood as those of alcohol. But every athletic trainer observes that
+the use of tobacco lessens physical fitness. The ordinary smoker is
+unconscious of this and often denies it. He sometimes says, &ldquo;I&#8217;ll stop
+smoking when I find it hurting me; it doesn&#8217;t hurt me now.&rdquo; The<span class="pagenum" title="Page&nbsp;69">&nbsp;</span><a name="Page_69" id="Page_69"></a>
+delusive impression that one is well may continue long after something
+has been lost from the fitness of the body, just as the teeth do not
+ache until the decay has gone far enough to reach the nerve.</p>
+
+<p>At Yale and at Amherst it has been found, by actual measurement, that
+students not using tobacco during the college course had gained over the
+users of tobacco in weight, height, growth of chest, and lung capacity.</p>
+
+<p>Prof. Pack, of the University of Utah, finds that tobacco-using athletes
+are distinctly inferior to those who abstain. Prof. Lombard, of the
+University of Michigan, finds that tobacco lessens the power of the
+voluntary muscles, presumably because of the depressing effect on the
+central nervous system. There is also much experimental evidence to show
+that tobacco in animals induces arterial changes. The present
+well-marked upward trend of mortality from diseases of the arteries
+offers a good reason for heeding such evidence and taking the safe side
+in every controversy regarding it. (See &ldquo;<a href="#SECTION_V">Tobacco</a>&rdquo; in <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary
+Notes</a></span>.)</p>
+
+<div class="sidenote">Germs</div>
+
+<p>The poisons so far mentioned are limited to the amounts taken.
+Infections with germs,<span class="pagenum" title="Page&nbsp;70">&nbsp;</span><a name="Page_70" id="Page_70"></a> however, bring in poisons, the quantities of
+which tend to increase with the multiplication of the germs. It is,
+therefore, especially important to avoid infections. We should not
+depend altogether on the protection of our health officers. We must
+guard our own individual bodies.</p>
+
+<div class="sidenote">Colds and La Grippe Germs</div>
+
+<p>Infections enter the body through the skin or mucous lining. The common
+cold is believed to enter by the nose. We may avoid exposure to
+infection from grippe and common colds by keeping away from congested
+public places when there is an epidemic of grippe or colds, or when we
+are ourselves fatigued or for any reason likely to catch cold.</p>
+
+<p>The infections of common colds are always to be found in the nasal
+passages and become active when the individual is subject to fatigue or
+indigestion or both. The liability of catching cold is greater when the
+mucous lining is injured. Nasal douches are injurious and impair the
+protective ability of the mucous membrane. They should be used only on
+prescription. A very gentle, warm spray of weak salt and water may be
+used when the nose is filled with soot and dust. The fingers should be
+kept from the nose. Handkerchiefs<span class="pagenum" title="Page&nbsp;71">&nbsp;</span><a name="Page_71" id="Page_71"></a> should be frequently changed, or
+small squares of gauze used and subsequently burned.</p>
+
+<div class="sidenote">Tuberculosis Germs</div>
+
+<p>The germ of tuberculosis is probably conveyed oftenest through the
+sputum of consumptives, when this sputum has been allowed to dry, has
+become pulverized and is breathed into the system. All sputum should be
+burned. It is well to avoid rooms occupied by consumptives who are not
+careful with their sputum.</p>
+
+<div class="sidenote">Mosquito-borne Malaria and Yellow Fever</div>
+
+<p>Suitable wire netting will guard us from malaria and yellow fever, the
+infections brought by mosquitoes and flies. The mosquito often carries
+malaria, and in the tropics carries yellow fever and other diseases. As
+some one has said: &ldquo;A yard of screen in the window is better than a yard
+of crape on the door.&rdquo; The greatest triumph in connection with the
+building of the Panama Canal was not the engineering but the reduction
+in the death-rate among the workers, which, on account of these
+insect-borne diseases, had previously prevented the successful execution
+of the undertaking.</p>
+
+<p>Not only is it desirable to screen from mosquitoes, but to put oil on
+any body of water where they breed. Even a small puddle can<span class="pagenum" title="Page&nbsp;72">&nbsp;</span><a name="Page_72" id="Page_72"></a> breed
+millions of mosquitoes. No empty tin cans should be allowed to collect
+about the kitchen door; they gather rain-water and soon breed
+mosquitoes.</p>
+
+<div class="sidenote">Typhoid-free Water</div>
+
+<p>We take in many disease germs through food or drink. Every year 300,000
+people in the United States enlist under the typhoid banner. To elude
+the typhoid-germ we need first of all pure water. But when one is in
+doubt as to the purity of water, it is advisable to boil water in order
+to destroy possible typhoid germs and other dangerous germs and
+impurities. Where hygienic water has been used a very large proportion
+of the deaths from typhoid has been eliminated. Where this is not
+feasible, it is desirable to use chlorinated lime (ordinary bleaching
+powder) in the drinking water (one part to 200,000&mdash;shake up and leave
+several minutes). If water of doubtful quality has to be drunk, it
+should be at the middle or end of a meal when the healthy stomach
+contains plenty of gastric juice, which to a limited extent has the
+power to kill germs.</p>
+
+<p>It is safer to keep out of swimming tanks that are not filtered or
+refilled constantly, or chemically purified as by chlorinated lime.</p>
+
+<div class="sidenote">Typhoid-free Milk</div>
+
+<p><span class="pagenum" title="Page&nbsp;73">&nbsp;</span><a name="Page_73" id="Page_73"></a>Another measure for avoiding typhoid is to pasteurize milk. Food that is
+liable to contain typhoid or other dangerous germs, such as raw oysters,
+and milk from typhoid-infected localities, should be avoided.</p>
+
+<div class="sidenote">The &ldquo;Typhoid-fly&rdquo;</div>
+
+<p>In protecting the food against all kinds of impurities which injure the
+body, we must remember that the carrier of typhoid fever, the common
+house-fly, deposits typhoid germs on the food, through which the germ is
+taken into the system. The most effective method of fighting flies is by
+preventing their breeding. Their favorite places for this are
+horse-manure, but they will breed in almost any mass of fermenting
+organic material. Manure piles and stables should be screened, and the
+manure removed at least once in seven days. Garbage-pails should be kept
+tightly covered. Fly-paper and fly-traps should be used. Houses should
+be screened, and, in particular in the pantry, the food itself should be
+screened. Flies are usually thirsty in the morning. By exposing a saucer
+of one per&nbsp;cent. of formalin solution, the flies will be tempted to
+drink this morning cocktail and pay the death-penalty.</p>
+
+<p>A fly-trap has been invented by Professor<span class="pagenum" title="Page&nbsp;74">&nbsp;</span><a name="Page_74" id="Page_74"></a> Clifton F. Hodge, of the
+University of Oregon, Eugene, Ore., which any one is free to construct
+and which, if used universally about stables early in the season, would
+greatly help toward banishing the fly altogether.</p>
+
+<p>Flies occasionally gain entrance to the house in spite of the most
+careful screening. The fumes of burning Pyrethrum powder (Persian insect
+powder), used in the proportion of 2&nbsp;lbs. per 1,000&nbsp;cubic feet of air
+space, will either kill or stupefy flies and mosquitoes, so that they
+may be swept up and effectually destroyed. It may be distributed in pots
+and pans, and ignited after sprinkling with alcohol.</p>
+
+<div class="sidenote">Other Vermin</div>
+
+<p>Ticks should also be carefully exterminated, as they are sometimes
+responsible for such diseases as Rocky Mountain spotted fever, African
+tick fever, and other infections. The bedbug is also by no means the
+harmless creature which it is generally regarded. To its credit are
+placed such maladies as relapsing fever. The flea has been responsible
+for such terrible diseases as the plague. It often operates by means of
+rats as its carrier to the human being. The louse is one of the direst
+offenders in the insect line, as it must<span class="pagenum" title="Page&nbsp;75">&nbsp;</span><a name="Page_75" id="Page_75"></a> take the responsibility not
+only for many cases of typhoid fever, but for the dread plague of
+typhus, which is ravaging the European armies.</p>
+
+<div class="sidenote">Hookworm</div>
+
+<p>Hookworm disease is to be avoided by not treading barefoot on ground
+polluted by victims of the disease, by preventing soil-pollution through
+the proper disposal of human excrement, and by screening all
+water-closets.</p>
+
+<div class="sidenote">Cleanliness</div>
+
+<p>Cleanliness is important for avoiding infections, and bathing is
+important for cleanliness. The hands, the face, and finger-nails should
+be kept clean, especially before meals. Any cut or crack in the skin or
+mucous membrane may let in germs when the spot is dirty or is touched by
+dirty hands. This is why surgeons are so scrupulously clean.
+Super-cleanliness probably also explains the extraordinarily low
+mortality of Jewish rabbis as a class.</p>
+
+<p>The need of cleanliness is particularly great for those who work in
+factories, mines, and other places where dirt is likely to be carried to
+the mouth by the hands. Probably many diseases get a foothold in this
+way without the victim realizing in the least that they were due to his
+carelessness and lack of cleanliness.</p>
+
+<p><span class="pagenum" title="Page&nbsp;76">&nbsp;</span><a name="Page_76" id="Page_76"></a>Here, as elsewhere, esthetics and health go hand in hand. A person who
+does not bathe daily is pretty certain to carry on his skin some
+perspiration which, while he may be unaware of it, gives forth an
+offensive odor.</p>
+
+<div class="sidenote">Perspiration</div>
+
+<p>Cleanliness is promoted by perspiring prior to bathing. Every one knows
+the exhilaration which follows a healthy perspiration. Of course, the
+most beneficial method of securing perspiration is the method applied to
+the trotting horse&mdash;vigorous exercise. In fact, one of the benefits of
+exercise is perspiration. When a person can not or will not take
+exercise, perspiration can be induced by hot baths. Such extreme
+measures ought not, however, to be taken too often. How often will
+depend on the corpulence and other circumstances of each individual.
+Sweating may be overdone, and should never be pushed to the extent of
+exhaustion. The function of the skin in removing wastes from the body is
+much less important than formerly supposed. The advice of a physician is
+desirable. It should be remembered that all of us perspire insensibly as
+well as visibly.</p>
+
+<div class="sidenote">Sex Infection</div>
+
+<p>Some of the most serious and widespread<span class="pagenum" title="Page&nbsp;77">&nbsp;</span><a name="Page_77" id="Page_77"></a> although usually unmentioned
+infections are those from the venereal diseases, with a whole train of
+terrible consequences, such as blindness, joint-diseases with
+heart-complications, peritonitis, paralysis, and insanity. They are to
+be avoided by living a life hygienic and clean, not only in body but in
+mind and heart. From even the narrowest interpretation of hygiene, a
+decent life is necessary for the maintenance of health. This is a
+special subject on which most people are extremely ignorant. It is
+seldom realized, for instance, that <i>all prostitutes are diseased</i>. This
+was found to be the case in an investigation in Glasgow.</p>
+
+<p>Dr. Rosenau says: &ldquo;Every boy and girl, before reaching the age of
+puberty should have a knowledge of sex, and every man and woman before
+the marriageable age should be informed on the subject of reproduction
+and the dangers of venereal diseases. Superficial information is not
+true education. On the other hand, it is a mistake to dwell unduly upon
+the subject, for in many instances the imagination and passion of youth
+are inflamed by simply calling attention to the subject.&rdquo;</p>
+
+<p>The Life Extension Institute can furnish<span class="pagenum" title="Page&nbsp;78">&nbsp;</span><a name="Page_78" id="Page_78"></a> special pamphlets covering
+this important topic.</p>
+
+<p>The loss of citizens to the State from the sterilizing influence of
+gonorrhea upon the productive energy of the family, and the blighting
+destructive effect of syphilis upon the offspring offer extremely
+serious problems for preventive work.</p>
+
+<h3><a name="Teeth" id="Teeth"></a>Section&nbsp;IV&mdash;Teeth and Gums</h3>
+
+<p>There is one source of poisoning and infection so universal as to need
+special mention. This is infection through the mouth. Considered from
+the standpoint of efficiency, the modern mouth is out of adjustment with
+modern conditions&mdash;or, perhaps we should say, modern conditions are out
+of adjustment with it. Notwithstanding the numerous bacteria that
+flourish within its portals, mouth secretions and the mucous membranes
+do not seem to have the protecting power which is often manifest in
+other regions of the body and which protects an animal in a state of
+nature. Wild animals are not subject to caries or dental decay, as are
+man and domesticated animals.</p>
+
+<div class="sidenote">Mouth-dangers</div>
+
+<p><span class="pagenum" title="Page&nbsp;79">&nbsp;</span><a name="Page_79" id="Page_79"></a>There are two forms of mouth-danger that should be clearly
+differentiated. Dental caries, or decay, is at first largely a chemical
+process and affects the tooth proper. Pyorrhea, or Riggs&#8217;s disease,
+affects the tissues surrounding the root of the tooth, and is
+accompanied with infection by pus bacteria, and possibly also by animal
+parasites, termed endameba. Scrupulous cleanliness of the mouth largely
+prevents both of these maladies.</p>
+
+<div class="sidenote">Dental Decay</div>
+
+<p>In caries, or dental decay, plaques or films of mucin from the saliva
+form on the tooth-surfaces and enclose bacteria and particles of
+carbohydrate food, which undergo fermentation with the formation of
+lactic acid, which dissolves the lime salts on the surface of the teeth,
+leaving only the organic matter. This organic matter is then attacked by
+bacteria. Putrefaction sets in, and you have a cavity. This cavity is,
+of course, a menace, as it harbors various forms of bacteria, which may
+infect the general system through the root canals, or the digestive
+system by being swallowed with the food, and also gives rise to
+abscesses at the root-tips.</p>
+
+<div class="sidenote">Pyorrhea</div>
+
+<p>Pyorrhea is an infection of the gums or tooth-sockets. It begins beneath
+the edges of<span class="pagenum" title="Page&nbsp;80">&nbsp;</span><a name="Page_80" id="Page_80"></a> the gums that have been injured and especially where there
+has been an accumulation of tartar or lime-deposit. As the infection
+progresses and destroys the membranes that attach the root of the tooth
+to the socket, a pocket is formed around the root, and the tooth becomes
+loosened. It is said that this disease is responsible for far more loss
+of teeth than is decay.</p>
+
+<div class="sidenote">Systemic Injuries from Mouth Infection</div>
+
+<p>But this is not the only evil. In the pocket pus is continually being
+formed and discharged into the mouth and swallowed. Also, as the teeth
+rise and fall in their diseased sockets in ordinary chewing, bacteria
+are forced into the circulation and may be carried to distant parts,
+where they work harm according to their nature, selecting tissues for
+their operation in which they can best thrive.</p>
+
+<div class="sidenote">Focal Infection</div>
+
+<p>It was formerly supposed that the ill effects from such conditions as
+dental abscess and other pus foci were wholly due to the toxins or
+poisonous products thrown into the blood-stream by the bacteria at the
+focus. It is now known, however, that the bacteria migrate into outside
+tissues through the blood- and lymph-streams. In joint affections, they
+clog and obstruct the small blood-vessels, inter<span class="pagenum" title="Page&nbsp;81">&nbsp;</span><a name="Page_81" id="Page_81"></a>fering with the
+nutrition of the joint-tissues, causing deformity and enlargement, as in
+arthritis deformans, as well as in acute inflammation, such as rheumatic
+fever. Indeed, this condition of subinfection, or &ldquo;focal infection,&rdquo; is
+coming to be recognized as a far more important cause of disease than
+the time-honored autointoxication, a term which has been greatly abused
+and misused.</p>
+
+<div class="sidenote">Autointoxication</div>
+
+<p>The term &ldquo;autointoxication&rdquo; should properly be restricted to conditions
+where poison arises from changes in the tissues or in the activities of
+cells or organs, whereby substances are released into the circulation in
+quantities harmful to the organism; in other words, where the secretions
+of the body are altered, either in character or quantity, to such a
+degree as to cause injurious effects, such as overactivity or
+underactivity of the thyroid gland, or suprarenal gland.</p>
+
+<p>The poison from undigested food, or from decomposing intestinal
+contents, should be termed &ldquo;intestinal intoxication,&rdquo; or &ldquo;tox&aelig;mia,&rdquo;
+rather than &ldquo;autointoxication,&rdquo; or &ldquo;self-poisoning,&rdquo; as it is actually
+due to infection from outside sources. Intestinal toxemia is, no doubt,
+a fairly frequent cause of ill<span class="pagenum" title="Page&nbsp;82">&nbsp;</span><a name="Page_82" id="Page_82"></a>ness, but it has lately been shown that
+stagnant bowels may cause true infection by micro-organisms that
+penetrate the tissues, and that many conditions ascribed to intestinal
+stagnation and the resultant chemical poisoning may actually be due to
+focal infection, or subinfection, arising in other regions.</p>
+
+<p>The light that has lately been thrown on chronic sources of focal
+infection has cleared up many of the mysteries surrounding the causation
+of certain obscure affections&mdash;chronic rheumatism, arthritis deformans,
+certain forms of anemia, goitre, chronic heart and kidney troubles,
+diabetes, ulcer of the stomach, duodenum, etc., and other forms of
+chronic disease, especially those that have proved resistant to known
+methods of treatment.</p>
+
+<div class="sidenote">Lowered Resistance</div>
+
+<p>There are many cases where the so-called focus has apparently become
+established because of general bodily neglect and a general lowering of
+resistance, in which the focus, even though it be the mouth, has
+participated, and permitted the successful activities of germs or
+parasites. After the focus has been established, however, it is often an
+important and may be a deciding factor in keeping up the general
+diseased condition of the body.</p>
+
+<p><span class="pagenum" title="Page&nbsp;83">&nbsp;</span><a name="Page_83" id="Page_83"></a>This principle of focal infection, well established as it is, should not
+be accepted too literally, or given too wide an application, but no one
+can question the importance of preventing the bacterial hosts of the
+mouth from getting into the system, or the importance of getting them
+out, if we have unwarily permitted them to enter.</p>
+
+<p>All the ills that flesh is heir to are not caused by mouth-infection,
+but enough of them are to more than justify a vigorous and world-wide
+campaign for the better care of the teeth and for a thorough search for
+mouth-infection in every case of obscure disease.</p>
+
+<div class="sidenote">Keeping the Mouth Aseptic</div>
+
+<div class="sidenote">Over-dentistried Teeth</div>
+
+<p>Gum infection is not always due to conscious neglect. Some people do not
+know how to properly cleanse the teeth. Others have tissues of low
+resistance, and need to give extra care to tooth- and gum-cleansing
+under the closest dental supervision. Others have spent large sums for
+dental work that has filled the mouth with crowns and bridges difficult
+to keep aseptic or surgically clean. There are various means which the
+individual can use to prevent or cure these dental evils.</p>
+
+<div class="sidenote">General Hygiene</div>
+
+<p>First, the importance of thorough attention to general personal hygiene,
+in order that a<span class="pagenum" title="Page&nbsp;84">&nbsp;</span><a name="Page_84" id="Page_84"></a> general resistance to mouth-infection may be built up,
+can not be overemphasized.</p>
+
+<div class="sidenote">Vigorous Use of Jaws</div>
+
+<p>The cultivation of normal eating habits with respect to the vigorous use
+of the jaws by thorough mastication, and the eating of hard, resistant,
+crusty foods every day is the next desirable means of tooth and gum
+hygiene.</p>
+
+<div class="sidenote">Cleansing</div>
+
+<p>A leading dentist expresses the hope that some day the human animal,
+like other animals, will, through a correct diet, be able to get along
+without the aid of the tooth-brush; but he adds that, in the meantime,
+we need to advocate more tooth-, gum- and tongue-cleaning rather than
+less. They should be cleaned night and morning and after each meal if
+possible by rapid rotary brushing. Strong pressure is not advisable.
+Rapidity of movement is the important point. This stimulates the
+circulation and increases the resistance of the gums and cleanses the
+teeth at the gum margins from the accumulations of tartar which are at
+first soft and easily removable by a brush.</p>
+
+<div class="sidenote">Kind of Brush</div>
+
+<p>A brush should be used with bristles that are stiff and of different
+lengths, so that the innermost crevices of the teeth may be<span class="pagenum" title="Page&nbsp;85">&nbsp;</span><a name="Page_85" id="Page_85"></a> reached. If
+the gums are sensitive, a moderately stiff brush can be used until the
+gums can bear the more vigorous treatment.</p>
+
+<div class="sidenote">Tongue Brushing</div>
+
+<p>The tongue should also be carefully cleansed with the tooth-brush. By
+taking care not to hit the roof of the mouth, gagging is avoided.</p>
+
+<div class="sidenote">Tooth-Powders and -Pastes</div>
+
+<p>Tooth-powders and -pastes may be used, but should not be the main
+reliance. Perhaps once a day for their use is often enough. Some
+powders, if used too freely, are liable to unduly thin the enamel of the
+teeth.</p>
+
+<div class="sidenote">Dental Floss</div>
+
+<p>The use of dental floss silk between the teeth, provided care is taken
+not to press it against the gums, is also helpful.</p>
+
+<div class="sidenote">Emetin</div>
+
+<p>A number of investigators have reported the presence of an animal
+parasite, the <i>endameba buccalis</i>, in all cases of pyorrhea, and it is
+thought that this parasite may be one of the principal causes of this
+disease. Emetin, the active principle of ipecac, which has been
+successfully used in amebic dysentery, is now employed in the treatment
+of this trouble. Such a remedy should only be used in connection with
+thorough surgical treatment and dental prophylaxis. It is claimed that
+in the early stages of pyorrhea a mouth-wash composed of two drops of
+fluid<span class="pagenum" title="Page&nbsp;86">&nbsp;</span><a name="Page_86" id="Page_86"></a> extract of ipecac to a half-glass of water is very serviceable,
+and as at that stage a mouth-wash is entirely harmless, it should be
+tried, especially as it is now claimed that some degree of pyorrhea or
+of endamebic infection is almost universally present.</p>
+
+<div class="sidenote">Alkaline Dentifrice</div>
+
+<div class="sidenote">Food Acids</div>
+
+<p>For an alkaline dentifrice, there is nothing better than lime-water,
+made from coarse, unslaked lime. Alkaline washes are very superficial in
+their action, however, while fruit acids curdle and thus render
+removable the mucin plaques and prevent the formation of tartar. They
+also cleanse the tongue and membranes of the mouth generally, which may
+be important sources of infection. These acids are found in grape-juice,
+orange-juice, apples, and vinegar. Such mechanical cleansing is
+particularly important before retiring, as it is usually during the
+night that the most damage is wrought.</p>
+
+<div class="sidenote">Erosion</div>
+
+<p>The advice of the dentist should be sought as to the condition of the
+teeth, especially as to whether there is any erosion or destruction of
+enamel, before using either acid or alkaline washes exclusively.</p>
+
+<div class="sidenote">Periodic Examination</div>
+
+<p>Periodic examinations and cleanings by the dentist are the only safe
+measures. If the<span class="pagenum" title="Page&nbsp;87">&nbsp;</span><a name="Page_87" id="Page_87"></a> dentist has facilities for giving <i>preventive</i>
+treatment by specially cleaning the teeth, he should be visited every
+other month. If such a program is adopted, it will generally be found
+unnecessary to visit him for any other purpose.</p>
+
+<div class="sidenote">Saving Teeth</div>
+
+<p>Some dentists and physicians have until lately given too much attention
+to the saving of teeth, without fully realizing the dangers of infection
+from the mechanical devices employed. The teeth should not be extracted
+on mere suspicion and without proper effort to save them, but it is far
+more important to save a heart or a kidney or a set of joints than it is
+to save a tooth. This is not to say that all bridge- and crown-work is
+improper, but that such work should only be of a character that will
+permit of surgical cleanliness in the mouth, and that such teeth should
+always be examined by the X-Ray, when there is evidence of systemic
+disease in order to be sure that the roots and sockets are not infected.</p>
+
+<div class="sidenote">Irregularities of Teeth</div>
+
+<p>In early life the jaws should be carefully examined by both dentist and
+doctor in order to determine whether or not the proper development is
+taking place. If upper and<span class="pagenum" title="Page&nbsp;88">&nbsp;</span><a name="Page_88" id="Page_88"></a> lower teeth fail to fit well together, extra
+strain is placed upon certain teeth and the sockets are liable to injury
+and infection. Faulty development can often be corrected and deformities
+that interfere with proper mastication and place a strain on certain
+teeth can thus be avoided.</p>
+
+<div class="sidenote">The Temporary Teeth</div>
+
+<p>The temporary teeth should not be allowed to be removed by decay.
+Thorough dental and home care should prevent this. If cavities form,
+they should be filled under proper precautions and the teeth should be
+saved until the last minute, unless they are causing infection.</p>
+
+<div class="sidenote">Teeth and Infectious Diseases</div>
+
+<p>Amazingly good results from teeth-hygiene have been shown in a Boston
+asylum, which cares for over 300 children. Before the introduction of a
+dental clinic into this asylum, infectious diseases&mdash;diphtheria, mumps,
+scarlet fever, pneumonia, measles, whooping cough, tonsillitis,
+chicken-pox, croup, etc.&mdash;had been occurring for four years at the rate
+of over 80 cases per year, but for three years after the dental clinic
+was established the average was only 3 per year.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;89">&nbsp;</span><a name="Page_89" id="Page_89"></a><a name="CHAPTER_IV" id="CHAPTER_IV"></a>CHAPTER&nbsp;IV
+<br />
+ACTIVITY</h2>
+
+<h3><a name="Work" id="Work"></a>Section&nbsp;I&mdash;Work, Play, Rest and Sleep</h3>
+
+<p>In order to live a hygienic life it is not only necessary, as shown in
+the foregoing three chapters, to supply the body with wholesome
+substances and to exclude unwholesome substances, but it is also
+necessary that the body should at times act, and at other times be
+inactive. There are two great forms of activity, work and play; and two
+great forms of inactivity, rest and sleep. All four of these are needed
+in the healthy life and in due relation to each other.</p>
+
+<div class="sidenote">The Daily Rhythm</div>
+
+<p>The whole personality should be utilized and energized in a daily
+rhythm. When, as too often happens, the equilibrium and mutual
+proportions of the various wholesome elements in a well-rounded life
+have been lost, the balance should be restored if possible the next day.
+If a physician has had his sleep broken, he should aim to make it up at
+the<span class="pagenum" title="Page&nbsp;90">&nbsp;</span><a name="Page_90" id="Page_90"></a> earliest opportunity. If the afternoon exercise has had to be
+omitted, an extra amount should be taken as soon as possible. Some
+people find that while it is difficult to live a complete life every
+single day, it is quite within their power to give every element its due
+proportion in each week, taken as a whole. To go a step farther, when
+the balance has not been kept even in a week as a whole, the next week
+should be modified to compensate. But it is ideal to make the day, not
+the week, the unit. It is almost as absurd to relegate all our exercise
+to Saturday afternoon as to do all our eating on Sunday.</p>
+
+<div class="sidenote">Adjusting the Proportion of Work and Play</div>
+
+<p>It is distinctly unhealthful either to overdo or to underdo work, play,
+rest, or sleep. &ldquo;Moderation in all things&rdquo; is a rule that is
+particularly important in this realm. Not all people are in need of
+exercise, nor are all in need of rest; but almost every one needs to
+change his proportion between the two. To-day many people are suffering
+from too much or too little work. For instance, the increase in diseases
+of the heart is often due to nervous overstrain combined with either too
+much or too little physical exertion.</p>
+
+<p>The remedy for the evils of idleness is<span class="pagenum" title="Page&nbsp;91">&nbsp;</span><a name="Page_91" id="Page_91"></a> obviously to find some useful
+work which will inspire real interest and enthusiasm. There are few
+things more necessary to a normal healthy life than to have purposeful
+work. A great dream or ambition in life often obviates personal ailments
+and nullifies their potency. Work, when done with zest, is a wonderful
+tonic. Exertion of any kind is usually pleasurable at first, and becomes
+drudgery only when too far protracted.</p>
+
+<div class="sidenote">Need of Work</div>
+
+<p>Normal work is one of the greatest blessings of life, but too many miss
+the joy of it, some because their work has gone to the extreme of
+drudgery and others because it has shrunk into nothingness and futility.
+Sometimes people become ill because their personality, hungry for work,
+is given nothing but introspection to feed upon. This is the
+self-imposed curse of the idle rich.</p>
+
+<div class="sidenote">Prevention of Overstrain</div>
+
+<p>Methods of preventing or correcting overstrain vary greatly, according
+to the kinds of overstrain. In general, overstrain of any kind tends to
+overfatigue. Overstrain is to be avoided, therefore, by paying heed to
+Nature&#8217;s fatigue-signals as soon as they appear. A very moderate degree
+of fatigue is perhaps normal, but anything that approaches ex<span class="pagenum" title="Page&nbsp;92">&nbsp;</span><a name="Page_92" id="Page_92"></a>haustion
+should be avoided with the utmost care.</p>
+
+<div class="sidenote">Working Hours</div>
+
+<p>Working hours should be so arranged as to enable the worker to fully
+recuperate overnight, partly from sleep and partly from the recreation
+enjoyed in leisure between work and sleep.</p>
+
+<div class="sidenote">Variety of Work</div>
+
+<p>Variety of work is especially needed in modern times, when
+specialization tends to lead men to extremes. Changes in work which
+prevent a sense of monotony will greatly increase the power to work. A
+clerk will do more work, and do it more effectively, if he is
+occasionally allowed something else to do than to foot up columns.</p>
+
+<div class="sidenote">Monotony and Interruption</div>
+
+<p>If the monotonous strain of performing numerical additions is
+interrupted a few times daily, the adding faculty of the brain is given
+much needed rest. Many men in the higher rank of workers complain of the
+many interruptions which they suffer, but if they would welcome these
+interruptions instead of allowing themselves to be irritated by them,
+each interruption would serve the purpose of a vacation. It is in this
+way that some of the greatest workers, like Gladstone, have been enabled
+to accomplish so much.</p>
+
+<p><span class="pagenum" title="Page&nbsp;93">&nbsp;</span><a name="Page_93" id="Page_93"></a>The strain of modern life is sometimes special rather than general.
+Often the strain comes on some one muscle or organ. Modern industry is
+so constituted that the individual strains one part of the body while
+other parts are in need of exercise.</p>
+
+<div class="sidenote">Eye-strain</div>
+
+<p>One of the organs which is most commonly strained in modern life is the
+eye. In its modern use, the eye is constantly focusing at a short
+distance. To look at the horizon is a rest. The reflex evils from
+eye-strain are great and numerous and are often incorrectly ascribed to
+entirely different causes. Headaches, nausea, and dizziness are
+especially frequent results of eye-strain. Probably some of the
+breakdowns in middle life are due primarily to the reflex effect of
+eye-strain.</p>
+
+<p>Eye-strain is to be prevented by scientifically adapted spectacles, by
+care to secure the right kind of illumination, and in some cases by
+systematically resting the eyes. Reading on moving trains or looking for
+a long time at moving pictures may overstrain the eye. One should be
+especially careful not to read in a waning light or, on the other hand,
+to read in the glare of the sun. If one works facing a window, it is
+advisable to wear an<span class="pagenum" title="Page&nbsp;94">&nbsp;</span><a name="Page_94" id="Page_94"></a> eye-shade; otherwise there is a struggle between
+the tendency of the bright light to close the pupil and the tendency of
+the work requirement to keep it open.</p>
+
+<p>To offset the evils of a sedentary life, it is advisable to spend one
+hour daily, or at least 15&nbsp;minutes, in some kind of vigorous physical
+exercises.</p>
+
+<div class="sidenote">Mechanical Home Exerciser</div>
+
+<p>The rowing-machine is probably the most beneficial form of mechanical
+home exercise that is likely to be followed faithfully. Simple
+stretching in bed when one wakes up is helpful, especially if combined
+with breathing exercises.</p>
+
+<div class="sidenote">Stimulating Heart and Lungs</div>
+
+<p>The most beneficial exercise, as a rule, is that which stimulates the
+heart and lungs, such as running, rapid walking, hill-climbing and
+swimming. These should, of course, be graduated in intensity with
+varying age and varying degrees of vitality.</p>
+
+<div class="sidenote">Exercise after Meals</div>
+
+<p>Gentle muscular activity after meals promotes normal digestion and
+should be practised for a quarter or half an hour after each meal, but
+violent exercises immediately after meals should be avoided, as a large
+amount of blood is then engaged by the digestive system.</p>
+
+<div class="sidenote">Outdoor Exercise in Winter</div>
+
+<p>A very important fact for the average man<span class="pagenum" title="Page&nbsp;95">&nbsp;</span><a name="Page_95" id="Page_95"></a> to take into consideration is
+that, whereas he naturally gets considerable out-of-door exercise in
+summer, he allows it to lapse in the winter. Such a decided change in
+the amount of exercise is dangerous and should be avoided by taking
+regular gymnasium exercise. Even though a gymnasium is not elaborately
+equipped, use can be made of such games as hand-ball, volley-ball and
+other available games.</p>
+
+<div class="sidenote">Enthusiasm in Exercise</div>
+
+<p>Systematic exercise is important and beneficial, even when the
+individual finds it uninteresting. The idea, which is now spread abroad,
+that exercise in which one is not emotionally interested is of no
+benefit, is quite incorrect. A gentleman who had this opinion was
+challenged to test it and speedily changed his mind. For an entire
+winter he faithfully attended a gymnasium, though it was an unceasing
+bore to him. To his surprise, he found that he had never spent a winter
+in such good health.</p>
+
+<p>But, although exercise when self-imposed is wholesome, exercise to which
+one is naturally attracted is more so. Golf, horse-back riding, tennis,
+usually inspire enthusiasm, and enthusiasm itself is healthful. Walking
+may<span class="pagenum" title="Page&nbsp;96">&nbsp;</span><a name="Page_96" id="Page_96"></a> also do so, if the walk has an object, as in mountain-climbing,
+when often the artistic feelings may be enlisted in the sport. Working
+out an ideal stroke in rowing, perfecting one&#8217;s game in polo or other
+sports, are other examples.</p>
+
+<div class="sidenote">The Greek Ideal</div>
+
+<div class="sidenote">Injuries from College Athletics</div>
+
+<p>The Greeks lifted their sports to a higher level than ours by
+surrounding them with imagination and making them a training in
+esthetics as well as in physical excellence. The American idea is too
+closely connected with the mere wish to win and the performance of mere
+&ldquo;stunts&rdquo; and not enough with the idea of beauty of physique and control
+of the body. There is accumulating considerable evidence that college
+athletics often seriously injure those who engage in them, although they
+were originated and encouraged for precisely the opposite effect. The
+value of exercise consists not in developing large muscles nor in
+accomplishing athletic feats, but in attaining physical poise, symmetry
+of form, and the harmonious adjustment of the various parts of the body,
+as well as in furthering the proper activity of cell-tissues and organs
+and the elimination of waste products.</p>
+
+<p>Even those whose work is largely muscular,<span class="pagenum" title="Page&nbsp;97">&nbsp;</span><a name="Page_97" id="Page_97"></a> unless it involves most of
+the muscular system, may do well to exercise the unused
+muscles&mdash;although Nature herself produces to some extent the necessary
+compensation by what is known as the &ldquo;law of synergic movement,&rdquo; by
+which unused muscles profit by the exercise of those which are used.</p>
+
+<div class="sidenote">Exercise of the Mind, Will and Emotions</div>
+
+<p>Not only the functions of the body but those of the mind require
+exercise&mdash;exercise in thinking, feeling, and willing. A person who does
+not read or think loses some of his ability to read or think. The
+physical worker, for instance, often allows his mind to become dull and
+sodden. The accountant adds up figures all day and has no chance to
+exercise his judgment or other mental faculties. In the same way a
+person who does not exercise his artistic, poetic, or affectional side
+will suffer its atrophy. The plaint of Darwin that he had allowed his
+taste for music and poetry to atrophy could to-day be made by many
+intellectual specialists. Good music is especially healthful.</p>
+
+<p>The exercise of the will is of first importance. Many young people
+to-day are brought up so well protected that they have lost the power to
+decide for themselves. Will is ex<span class="pagenum" title="Page&nbsp;98">&nbsp;</span><a name="Page_98" id="Page_98"></a>ercised every time a decision is made.
+One of the advantages of all games is that they require decision by the
+players. A game like baseball calls out the exercise of almost every
+power. It requires the mind to play, the emotions to enjoy, the will to
+decide, the muscles to act, and all in mutual coordination.</p>
+
+<div class="sidenote">The Avocation</div>
+
+<p>Since the work of most people is likely to produce some unhygienic
+element which can not be avoided, a compensation should be sought in an
+avocation or &ldquo;hobby,&rdquo; to be practised out of regular working hours. The
+avocation should be far removed from the nature of the regular work.
+Often the avocation can serve a productive purpose. Gladstone and Horace
+Greeley sawed wood or chopped down trees for recreation. A well-known
+engineer divided his recreation between writing stories and painting
+pictures.</p>
+
+<div class="sidenote">Enjoy Recreation</div>
+
+<p>But one should beware of turning his play itself into work. Some people
+read Shakespeare to &ldquo;improve their mind,&rdquo; and make as hard work of it as
+though they were studying geometry. We should enjoy our recreations for
+their own sake, or else they are not recreations. All work and no play
+make not only dull boys but dull men and women.</p>
+
+<div class="sidenote">Pleasures of Walking</div>
+
+<p><span class="pagenum" title="Page&nbsp;99">&nbsp;</span><a name="Page_99" id="Page_99"></a>In some form, every one can secure recreation. If one can not play golf,
+or polo, or tennis, or swim, or climb the Alps, at least he can walk,
+and, if he tries, he can do so in good company on interesting highways
+and byways.</p>
+
+<div class="sidenote">Games</div>
+
+<p>Recreations in which more persons than one take part are far superior in
+this respect to those of a solitary nature. They require a give and
+take, a matching of wits, a feeling of rivalry, and at the same time,
+companionship.</p>
+
+<p>Plays and moving pictures of the right character and free from morbid
+suggestions, if enjoyed in moderation, are hygienic. Comedy is generally
+more wholesome than tragedy. Laughter lengthens life; tears do not.</p>
+
+<p>The proper kind of reading is often a most beneficial type of
+recreation.</p>
+
+<div class="sidenote">Morbid Literature</div>
+
+<p>It is best for the average individual to avoid literature that deals
+with the morbid and pathological, that depicts and analyzes abnormal
+psychological conditions. Such studies are better left for alienists.
+Literature of mawkish sentimentality should also be avoided. Within the
+range of sound literature there is a wide choice of abundant material
+affording healthful mental suggestions.</p>
+
+<div class="sidenote">Dancing</div>
+
+<p>Dancing combines wholesome exercise, so<span class="pagenum" title="Page&nbsp;100">&nbsp;</span><a name="Page_100" id="Page_100"></a>cial enjoyment, and the
+acquirement of skill and grace, but it is seldom of much hygienic value
+because it is frequently overdone, and often involves bad air and loss
+of sleep. In one large plant where the employes were examined by the
+Life Extension Institute, the management regarded the harmful effect of
+dancing as their chief obstacle to efficiency. Many of the large force
+of girls and women were accustomed to dance until late in the night,
+bringing on a condition of chronic fatigue.</p>
+
+<div class="sidenote">Card-playing</div>
+
+<p>Card-playing and similar games afford wholesome mental recreation for
+some persons. However, they, too, are liable to be associated with late
+hours, and other disadvantages even when they do not degenerate into
+gambling. Card-playing, dancing, and many other popular forms of
+amusement often border on dissipation.</p>
+
+<div class="sidenote">Suicidal Amusement</div>
+
+<p>Amusements which weaken and degrade are not hygienic. Many who need
+amusement make the fatal mistake of getting it in suicidal ways, in the
+saloons, dives, and the low dance-halls.</p>
+
+<p>Play is simply a half way stage between work and rest. In a hygienic
+life there must<span class="pagenum" title="Page&nbsp;101">&nbsp;</span><a name="Page_101" id="Page_101"></a> be a certain amount of actual rest. Every bodily power
+requires rest after exertion. The heart rests between beats. The muscles
+require relaxation after every contraction. The man who is always tense
+in muscle and nerve is wearing himself out.</p>
+
+<div class="sidenote">Relaxation</div>
+
+<p>The power to relax, when fatigue requires it, is one of the most
+important safeguards one can possess. Lying down when tired is a good
+rule. A very hard-working college president when asked about the secret
+of his working-power and length of life replied, &ldquo;My secret is that I
+never ran when I could walk, never walked when I could stand, never
+stood when I could sit, and never sat when I could lie down.&rdquo;</p>
+
+<div class="sidenote">A Rule for the Lazy</div>
+
+<p>Such rules as these are valuable, of course, only when the requirements
+of one&#8217;s occupation tend toward ceaseless activity. For idle and lazy
+people the rule should be reversed&mdash;never to lie down when one could
+sit, never to sit when one could stand, never to stand when one could
+walk, and never to walk when one could run! A complete life must have
+all in due proportion. Relaxation is only a short vacation, as it were,
+between two activities.</p>
+
+<div class="sidenote">Bathing and Swimming</div>
+
+<p>Bathing and swimming supply, in their nu<span class="pagenum" title="Page&nbsp;102">&nbsp;</span><a name="Page_102" id="Page_102"></a>merous forms, examples of both
+healthful activity and relaxation. A cold spray or shower, alternated
+with hot, affords excellent gymnastics for the skin. A very hot bath,
+lasting only a minute, or even a hot foot-bath, is restful in cases of
+general fatigue. The most restful of all is a neutral, that is, tepid,
+bath of about the body-heat (beginning at 97 or 98&nbsp;degrees and not
+allowed to drop more than 5&nbsp;degrees and continued as long as
+convenient).</p>
+
+<div class="sidenote">How to Induce Sleep</div>
+
+<p>The wonderful nervous relaxation induced by neutral baths is an
+excellent substitute for sleep in case of sleeplessness, and often
+induces sleep as well. Neutral baths are now used not only in cases of
+insomnia and extreme nervous irritability, but also in cases of acute
+mania. When sleep occurs in a neutral bath, it is particularly restful.
+A physician who often sleeps in the bath tub expresses this fact by
+saying that &ldquo;he sleeps faster&rdquo; there than in bed.</p>
+
+<p>Sleep may also be induced by monotonous sound, or lack of sound, or the
+monotonous holding of the attention. Keeping awake is due to continued
+change and interruption or arrest of the attention.</p>
+
+<p><span class="pagenum" title="Page&nbsp;103">&nbsp;</span><a name="Page_103" id="Page_103"></a>Exercise taken in the afternoon will often promote sleep at night in
+those who find sleep difficult. Slow, deep, rhythmic breathing is useful
+when wakeful, partly as a substitute for sleep, partly as an inducer of
+sleep.</p>
+
+<p>Sleep is Nature&#8217;s great rejuvenator, and the health-seeker should avail
+himself of it to the full. Our sleep should not only be sufficient in
+duration but also in intensity, and should be regular.</p>
+
+<div class="sidenote">Hours of Sleep</div>
+
+<p>The number of hours of sleep generally needed varies with circumstances.
+The average is seven to nine. In general one should sleep when sleepy
+and not try to sleep more. Growing children require more sleep than
+grown-ups. Parents often foolishly sacrifice their children&#8217;s sleep by
+compelling them to rise early for farm &ldquo;chores,&rdquo; or in order to sell
+papers, or for other &ldquo;useful&rdquo; purposes.</p>
+
+<div class="sidenote">Eating before Retiring</div>
+
+<p>One&#8217;s best sleep is with the stomach empty. It is true that food puts
+one to sleep at first, by diverting blood from the head; but it disturbs
+sleep later. Water, unless it induces bladder-action during the night,
+or even fruit, may be taken without injury before retiring. If one goes
+to bed with an empty stomach, he can often get along well with six or
+seven<span class="pagenum" title="Page&nbsp;104">&nbsp;</span><a name="Page_104" id="Page_104"></a> hours&#8217; sleep, but if he goes to bed soon after a hearty meal, he
+usually needs from eight to ten hours&#8217; sleep.</p>
+
+<div class="sidenote">Place of Sleep</div>
+
+<p>It has already been pointed out that sleeping outdoors is more restful
+than sleeping indoors.</p>
+
+<div class="sidenote">Pillows</div>
+
+<p>A pillow is not a necessity if one sleeps lying prone with one arm
+extended above the head and the leg opposite drawn up. This sleeping
+attitude can easily be reversed to the opposite side. It has one
+advantage over pillow-sleeping, that of not tending to round shoulders.
+This prone position is often used now for infants, but is seldom enjoyed
+by adults.</p>
+
+<div class="sidenote">Type of Bed</div>
+
+<p>A modern &ldquo;hard&rdquo; bed is far preferable to the old-fashioned soft (and
+hot) feather bed.</p>
+
+<div class="sidenote">Character of Thoughts</div>
+
+<p>The character of sleep depends largely on the mental attitude on going
+to bed. One should get into the habit of absolutely dropping work and
+cares at bed-time. If then one suggests to himself the pleasantest
+thought which memory or imagination can conjure up, his sleep is likely
+to be far more peaceful and restful than if he takes his worries to bed,
+to keep him awake until sleep comes in spite of them, and to continue to
+plague him in his<span class="pagenum" title="Page&nbsp;105">&nbsp;</span><a name="Page_105" id="Page_105"></a> dreams. If one is worried, it is a good plan to read
+something diverting, but not exciting, just before retiring.</p>
+
+<h3><a name="Serenity" id="Serenity"></a>Section&nbsp;II&mdash;Serenity and Poise</h3>
+
+<p>As we have seen, not only the body but the mind needs its due activity
+and rest. As to the mind, the important question is the quality of the
+activity rather than the quantity. If we are to be really healthy, our
+mental attitude must be healthy. A healthy mental attitude implies many
+elements, but they are all roughly summed up in the word &ldquo;serenity.&rdquo;
+Probably no other one hygienic requirement is of greater importance than
+this. Moreover, the attitude of &ldquo;healthymindedness&rdquo; should be striven
+for not only in order to produce health, but as an end in itself, for
+which, in fact, even health itself is properly sought. In short the
+health of the body and the health of the mind act and react on each
+other.</p>
+
+<div class="sidenote">Influence of the Health on the Character</div>
+
+<p>We may generally keep serene through following the other measures
+already described. Discontent is undoubtedly very often the consequence
+of wrong conditions in the body, and though melancholy, worry,
+peevishness, fear<span class="pagenum" title="Page&nbsp;106">&nbsp;</span><a name="Page_106" id="Page_106"></a> generally appear as arising from outward conditions,
+there are usually real physical sources, existing within the body
+itself. These are at times most difficult of recognition. A person who
+is physically ill is likely to be ill-satisfied with everything, without
+suspecting the fundamental cause of the discontent. When the apparent
+&ldquo;cause&rdquo; is removed, the discontent remains none the less, and fastens
+itself on the next thing that comes along.</p>
+
+<div class="sidenote">The &ldquo;Cause&rdquo;</div>
+
+<p>Although some little event such as the mistake of a tradesman or a cross
+word of a friend may seemingly &ldquo;cause&rdquo; a disagreeable reaction in a man
+if he is ill (whether he knows he is or not), the same &ldquo;cause&rdquo; does not
+necessarily produce that same reaction at all times. When he is in a
+healthy mood, the &ldquo;cause&rdquo; may be entirely inadequate to bring about the
+same result.</p>
+
+<div class="sidenote">Approach of Menstrual Period</div>
+
+<p>The near approach to the menstrual period in women is often accompanied
+by mental depression and physical fatigue which it is almost impossible
+for the sufferer to recognize at the time as caused by anything but
+&ldquo;real&rdquo; or outside misfortunes.</p>
+
+<div class="sidenote">Hidden Causes</div>
+
+<p>Other physical conditions act in the same way. The hidden cause may be
+constipation,<span class="pagenum" title="Page&nbsp;107">&nbsp;</span><a name="Page_107" id="Page_107"></a> eye-strain, or the effects of alcohol or other drugs, a
+sedentary life, a bad posture, or weak abdominal muscles; and the proper
+remedy may be an enema, a pair of glasses, a vigorous swim, deep
+breathing exercises or an abdominal supporter, an erect carriage or a
+general change of daily habits. A young man returning from a surveying
+trip in the mountains of Colorado in which an ideal hygienic out-of-door
+life was lived, said, &ldquo;I never saw so good-natured a crowd of rough men.
+Nothing ever seemed to make them angry. They were too full of exultant
+health.&rdquo;</p>
+
+<div class="sidenote">Mental Rewards from Health</div>
+
+<p>Health for the body awakens mental capacities where they exist. Failure
+in mental work can often be traced to failure in physical health; and
+the restoration of bodily health is often essential to success in the
+tasks of the mind. This is especially true of the artistic professions,
+where the kind of product is dependent so largely upon the state of the
+emotions, upon exhilaration and enthusiasm. A noted sculptor who, a
+number of years ago, was &ldquo;down and out&rdquo; in the artistic world, after a
+period of years &ldquo;came back&rdquo; with a masterpiece, having adopted a more
+hygienic life.</p>
+
+<p><span class="pagenum" title="Page&nbsp;108">&nbsp;</span><a name="Page_108" id="Page_108"></a>Epictetus taught that no one could be the highest type of philosopher
+unless in exuberant health. Expressions of Emerson&#8217;s and Walt Whitman&#8217;s
+show how much their spiritual exaltation was bound up with their health
+conditions and ideals. &ldquo;Give me health and a day,&rdquo; said Emerson, &ldquo;and I
+will make the pomp of emperors ridiculous.&rdquo;</p>
+
+<div class="sidenote">Influence of the Mind on Health</div>
+
+<p>But what most concerns us in this section is that the mind has an
+important influence over the condition of the body. A Kansas poultryman,
+who owns a hen which he claims to value at $10,000 because of her
+qualities as a breeder, a few years ago knew a great deal more about how
+to maintain the health of his poultry than he did about how to maintain
+his own health. Long and bitter experience had taught him that he
+obtained freedom from sickness among hens only by being very careful to
+feed them on a special diet; to give them drinking water at regular
+intervals&mdash;warmed in winter; to supply them with well ventilated and
+cleanly houses, and so on. But, after all this, he found there was one
+condition, which, if unfulfilled, still precluded the realization of
+maximum possibilities. &ldquo;A discontented hen won&#8217;t lay eggs,&rdquo; was the<span class="pagenum" title="Page&nbsp;109">&nbsp;</span><a name="Page_109" id="Page_109"></a>
+startling discovery. &ldquo;When I see a man go into the yard and &lsquo;holler&rsquo;
+loudly at the hens, and wave his arms, making them scatter, frightened,
+in all directions, I say to that man: &lsquo;You call at the office and get
+your pay and go.&rsquo; But when I see a man go into the yard, and call gently
+to the hens, so that they all gather around him and coo and cluck and
+eat out of his hand, I raise that man&#8217;s pay.&rdquo;</p>
+
+<div class="sidenote">Physical Manifestations</div>
+
+<p>It can not be too much emphasized that mental perturbation affects the
+body in many ways. Shame fills our cheeks with blood. Fear drives the
+blood away. Excitement quickens the heart-beat. Grief brings tears, the
+reaction of glands about the eyes, and sighs, the disturbances of
+regular breathing. A great shock to the mind may cause fainting, the
+rush of blood from the head into the abdomen. Worry will interfere with
+digestion and sleep. The X-ray has detected the arrest of the
+peristaltic movement of the stomach and intestines because of a strong
+emotion. Some peculiarly constituted people, who take their work and
+obligations with a kind of seriousness that amounts almost to fear, can
+not eat anything of consequence un<span class="pagenum" title="Page&nbsp;110">&nbsp;</span><a name="Page_110" id="Page_110"></a>til their day&#8217;s work is ended. The
+digestive processes seem to be at a standstill until then. A curious
+fact is that strong emotion may lead to a great increase in the sugar in
+the blood, sometimes enough to cause its appearance in the urine as
+though the person had diabetes. One man expresses this by saying,
+&ldquo;bitterness of soul banishes sweetness even from the body.&rdquo;</p>
+
+<div class="sidenote">The Demands on the Mind</div>
+
+<p>It is doubtless on account of such influences of the mind on the body
+that some persons who have attempted to improve their health by what
+they call &ldquo;thoroughly masticating&rdquo; their food&mdash;but who have interpreted
+this phrase as having a purely mechanical meaning&mdash;have wondered why
+they were not benefited when they forcibly held their food in their
+mouths until they performed a certain number of chews, while in fact
+they were making a bore of eating and were forgetting to taste and
+enjoy. The mind and the emotions refuse to be ignored in this way, and
+exact due penalty from the body when they are not satisfied. To attain
+the desired results from any hygienic measure, it is apparently
+necessary, in some degree at least, to satisfy the mind along with the
+body.</p>
+
+<div class="sidenote">Hypochondriacs</div>
+
+<p><span class="pagenum" title="Page&nbsp;111">&nbsp;</span><a name="Page_111" id="Page_111"></a>There is in fact a danger to which some people are especially
+subject&mdash;the danger of becoming hypochondriacs from paying too much
+attention to physical hygiene. Such a person becomes fearful lest he is
+not doing exactly the right thing. He looks suspiciously at every
+article of food and fears that it will disagree. He fears that he has
+strained his heart; he worries over the loss of an hour&#8217;s sleep; he
+chafes because his employer has not given him a vacation at the right
+time or of the right length. The hypochondriac thus neutralizes
+practically all the benefit of other hygienic measures by disregarding
+this special measure of keeping serene. It might, in many cases, be
+better to disregard some rules of hygiene than to worry over them.</p>
+
+<div class="sidenote">&ldquo;Mind-cure&rdquo;</div>
+
+<p>On this theory the devotees of mind-cure cults have derided every
+hygienic measure but one&mdash;their &ldquo;mind-cure.&rdquo; They sometimes succeed in
+the &ldquo;real cure of imaginary ailments,&rdquo; and the &ldquo;imaginary cure of real
+ailments.&rdquo; In the latter case, the mental contentment lasts only until
+the real ailment becomes too aggressive to be ignored. But it is a great
+mistake to stake everything on the simple resource of mental
+equanimity.<span class="pagenum" title="Page&nbsp;112">&nbsp;</span><a name="Page_112" id="Page_112"></a> In some cases it is criminal, as for instance to refuse
+surgery for cancer, or outdoor living for tuberculosis.</p>
+
+<p>In its proper place, &ldquo;mind-cure&rdquo; is an essential part of individual
+hygiene. In order to get the benefit of the other rules, there must be
+no worrying or watching of symptoms. After the regimen of exercise,
+baths, diet, etc., has been selected, it must be followed as a matter of
+course, with confidence that it will help, and with patience as to the
+rate of improvement which will follow.</p>
+
+<div class="sidenote">Worry</div>
+
+<p>It would seem that incessant, even if mild, worry is more exhausting
+than occasional fits of intense anger or fright or overexcitement, just
+as we waste more water from a spigot left slightly open all the time
+than from one which is alternately closed and wide open. Worry, if
+unceasing, will often drain away the largest store of nervous energy.
+Worry seems, as it were, to short-circuit nerve currents in the brain,
+which normally form a long circuit through the body. One man, with this
+simile before him, has found he can stop worrying almost at will, avoid
+the supposed continuous short circuit and save up his nervous energy
+until it is needed.</p>
+
+<div class="sidenote">Rejoice at Things as They Are</div>
+
+<p><span class="pagenum" title="Page&nbsp;113">&nbsp;</span><a name="Page_113" id="Page_113"></a>We must rejoice at things as they are; they might be worse! If we should
+count up we should be surprised to find how seldom the things we fear or
+worry about really happen. It is a true proverb that &ldquo;half the trouble
+never comes.&rdquo;</p>
+
+<div class="sidenote">Serenity an Art</div>
+
+<p>Each must learn for himself how best to avoid anger, fear, worry,
+excitement, hate, envy, jealousy, grief, and all depressing or abnormal
+mental states. To do so is an art which must be practised, like skating
+or bicycle-riding. It can not be imparted merely by reading about it.</p>
+
+<div class="sidenote">&ldquo;One Day at a Time&rdquo;</div>
+
+<p>When, as unfortunately is often the case, the difficulty of maintaining
+one&#8217;s serenity seems insuperable, the battle can often be won by &ldquo;living
+one day at a time.&rdquo; Almost any one in ordinary conditions of adversity
+has it within his or her power, for merely one day or at any rate one
+hour, or one minute, to eliminate the fear, worry, anger, or other
+unwholesome emotions clamoring to take possession. At the expiration of
+say the hour, or minute, the same power can be exercised for the next
+ensuing period, and so on until one is caught napping, after which he
+must pick himself up and patiently try again.</p>
+
+<div class="sidenote">The Hurry Habit</div>
+
+<p><span class="pagenum" title="Page&nbsp;114">&nbsp;</span><a name="Page_114" id="Page_114"></a>In modern life, which has been gradually speeded to the breaking-point,
+many people are suffering from a constant oppressive sense of hurry.
+Most people have &ldquo;so much to do,&rdquo; that they can not do it. This fact is
+of much annoyance and at the same time spurs them on in the vain
+endeavor to catch up. When once it is realized that the sense of hurry
+actually reduces the effective speed of work&mdash;in other words, that &ldquo;the
+more haste, the less speed&rdquo;&mdash;the situation has been reached in which the
+individual can teach himself some practical philosophy.</p>
+
+<div class="sidenote">Religion and Philosophy</div>
+
+<p>An immense help in the field of mental hygiene is to be obtained from
+religion and philosophy, although this is not the place to advocate any
+particular form of either, and from the standpoint of hygiene, it does
+not greatly matter! One may get his chief help from the Bible, from
+faith-healing cults, from writers like Emerson, from Tagore and other
+Orientals, or from Marcus Aurelius and Epictetus.</p>
+
+<div class="sidenote">&ldquo;Religion of Healthymindedness&rdquo;</div>
+
+<p>Professor William James commends the adoption of a &ldquo;religion of
+healthymindedness&rdquo; in which we renounce all wrong or diseased mental
+states, cultivating only the<span class="pagenum" title="Page&nbsp;115">&nbsp;</span><a name="Page_115" id="Page_115"></a> healthy ones, such as courage, patience,
+optimism, and reverence.</p>
+
+<div class="sidenote">The Habit of Happiness</div>
+
+<p>When the mind turns from shadow to sunshine, the body will tend also to
+assume the radiance of health. Stevenson said that there is no duty we
+so much underrate as the duty of being happy. The habit of being happy
+enables one to be freed, or largely freed, from the domination of
+outward conditions. Though the trait is apparently totally lacking in
+some, while existing to a high degree in others, experience has shown
+that conscious cultivation will develop it to an appreciable degree,
+even in very stubborn cases. As in little Pollyanna&#8217;s &ldquo;Glad Game,&rdquo; it is
+possible to find something to be glad about in every situation in life.</p>
+
+<div class="sidenote">Control of Attention</div>
+
+<p>The secret of equanimity consists not so much in repressing the fear or
+worry, as in <i>dropping</i> or ignoring it&mdash;that is, diverting and
+controlling the attention. It does no good to carry a mental burden.
+&ldquo;Forget it!&rdquo; The main art of mental hygiene consists in the control of
+attention. Perhaps the worst defect in the Occidental philosophy of life
+is the failure to learn this control. The Oriental is superior in such
+self-training. The ex<span class="pagenum" title="Page&nbsp;116">&nbsp;</span><a name="Page_116" id="Page_116"></a>ceptional man in Western civilization who learns
+this control can do the most work and carry the most responsibility. On
+much the same principle as the Indians used when their young men were
+trained to endure pain self-inflicted, we might well devote a few
+minutes each day to the difficult task of changing at will our attention
+from the thing which is engrossing it to anything else we choose; or,
+what is more difficult still, to blank nothingness. When we have
+sufficiently strengthened this power, we can turn off the current of our
+thoughts as we turn off the lights and lie down to sleep in peace, as a
+trained sailor does in a storm.</p>
+
+<div class="sidenote">Making Up One&#8217;s Mind</div>
+
+<p>If a person&#8217;s work is drudgery but has to be endured, the making up of
+the mind to endure it cheerfully, the relinquishment of the doubtful but
+fascinating pleasure of dwelling upon one&#8217;s misery, is found to largely
+obviate the burden. It is the making up of the mind which presents the
+difficulty. The truth is that we instinctively shrink from making,
+<i>without reservation</i>, important decisions as to our future course of
+conduct. We balk even at really committing ourselves not to worry. A man
+who, when he complained of his lot,<span class="pagenum" title="Page&nbsp;117">&nbsp;</span><a name="Page_117" id="Page_117"></a> was advised to &ldquo;grin and bear it,&rdquo;
+replied that he&#8217;d have to bear it, but he&#8217;d be hanged if he&#8217;d grin!</p>
+
+<div class="sidenote">Intensity of Desires</div>
+
+<p>The decision which is perhaps the hardest to make and, at the same time,
+the most important from the standpoint of health and working-power, is
+the decision <i>not to care too much</i> about the objects we are seeking to
+achieve. We need not subscribe to the Nirvana philosophy. A certain
+intensity of desire is normal, but modern life tends to a morbid
+frenzied intensity. Most of us need, in the interest of mental health or
+sanity, to moderate our desires. A business man who had set his heart on
+fulfilling a large responsibility nearly wrecked his health from worry
+over the outcome. His wise physician prescribed that, before sitting
+down to his desk each day, he should spend five minutes repeating and
+impressing on his mind the words, &ldquo;I don&#8217;t give a hang! I don&#8217;t give a
+hang!&rdquo; The truth is many people fail because of over-anxiety lest they
+fail. Some invalids die from an exaggerated desire not to die.</p>
+
+<div class="sidenote">Ruling Ourselves</div>
+
+<p>A helpful precept, when one is failing in some crucial undertaking from
+his very over-anxiety to succeed, is to replace the ambition<span class="pagenum" title="Page&nbsp;118">&nbsp;</span><a name="Page_118" id="Page_118"></a> to succeed
+by a determination to pass the crisis unruffled, whether one succeeds or
+fails, &ldquo;He that ruleth himself is greater than he that taketh a city,&rdquo;
+and incidentally if we rule ourselves we are far more likely than
+otherwise to take the city, if that be possible at all.</p>
+
+<p>An ideal course of conduct implies a constant readiness, after all has
+been done which can be done, to renounce one&#8217;s feverish desires and
+accept whatever higher powers decree, even if it be death. This is one
+of the supreme aims of every great philosophy or religion. Job (13:15)
+said, &ldquo;Though He slay me, yet will I put my trust in Him,&rdquo; and Christ
+exclaimed, &ldquo;If it be possible let this cup pass from me; nevertheless,
+not as I will, but as Thou wilt.&rdquo;</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;119">&nbsp;</span><a name="Page_119" id="Page_119"></a><a name="CHAPTER_V" id="CHAPTER_V"></a>CHAPTER&nbsp;V
+<br />
+HYGIENE IN GENERAL</h2>
+
+<h3><a name="Fifteen" id="Fifteen"></a>Section&nbsp;I&mdash;The Fifteen Rules of Hygiene</h3>
+
+<p>The aids to health discussed in the preceding chapters may be summarized
+in specific formulas classified under the four heads, Air, Food,
+Poisons, and Activity, corresponding to the four chapters, and under
+fifteen sub-heads, corresponding to the fifteen sections.</p>
+
+
+<ol style="list-style-type:upper-roman;">
+<li><span class="smcap">Air.</span>
+<ul>
+<li>1. Ventilate every room you occupy.</li>
+<li>2. Wear light, loose and porous clothes.</li>
+<li>3. Seek out-of-door occupations and recreations.</li>
+<li>4. Sleep out, if you can.</li>
+<li>5. Breathe deeply.</li>
+</ul></li>
+
+<li><span class="smcap">Food.</span>
+<ul>
+<li>6. Avoid overeating and overweight.</li>
+<li>7. Eat sparingly of meats and eggs.</li>
+<li>8. Eat some hard, some bulky, some raw foods.</li>
+<li><span class="pagenum" title="Page&nbsp;120">&nbsp;</span><a name="Page_120" id="Page_120"></a>9. Eat slowly.</li>
+</ul></li>
+
+<li><span class="smcap">Poisons.</span>
+<ul>
+<li>10. Evacuate thoroughly, regularly and frequently.</li>
+<li>11. Stand, sit and walk erect.</li>
+<li>12. Do not allow poisons and infections to enter the body.</li>
+<li>13. Keep the teeth, gums and tongue clean.</li>
+</ul></li>
+
+<li><span class="smcap">Activity.</span>
+<ul>
+<li>14. Work, play, rest and sleep in moderation.</li>
+<li>15. Keep serene.</li>
+</ul></li>
+</ol>
+
+<p>The application of these rules to one&#8217;s daily life must be varied with
+each individual. The most practical method is for the individual to
+begin the improvement he would seek by constructing a typical day&#8217;s
+program in which time is provided for, say, breathing and other
+exercises in bed, bath, toilet, walk to business, meals, amusement,
+etc., with special notes and memoranda as to the particular faults of
+omission and commission to be corrected. One might also, as Benjamin
+Franklin records in his autobiography, keep a daily record for a week as
+to how nearly the program is lived up to. By dint of such and other
+stimuli, the<span class="pagenum" title="Page&nbsp;121">&nbsp;</span><a name="Page_121" id="Page_121"></a> transition in habits can be made, after which the &ldquo;rules&rdquo;
+cease to be rules, as carrying any sense of restriction, and become
+automatic like putting on or taking off one&#8217;s clothes.</p>
+
+<h3><a name="Unity" id="Unity"></a>Section&nbsp;II&mdash;The Unity of Hygiene</h3>
+
+<div class="sidenote">The Rules Interrelated</div>
+
+<p>The above rules embody our preachment on individual hygiene. We have
+stated them as fifteen separate kinds of procedure. In actual life,
+however, our acts can not be so separated. The neglect or observance of
+one rule carries with it, to some extent, the neglect or observance of
+other rules. For instance, one can not take muscular exercise without,
+to some extent, taking breathing exercises. Swimming serves as a means
+of cleanliness, of skin gymnastics, of general exercise and of
+amusement. A game of tennis implies the practise, to some extent, of at
+least five of the fifteen rules.</p>
+
+<p>The human body is a &ldquo;harp of a thousand strings,&rdquo; which are intended to
+harmonize. If one of them is out of tune, it is likely to cause discord
+throughout, while to tune up one helps the harmony of all.</p>
+
+<div class="sidenote">Medical Specialists</div>
+
+<p>Any one ailment has a far-reaching effect<span class="pagenum" title="Page&nbsp;122">&nbsp;</span><a name="Page_122" id="Page_122"></a> throughout the system. It is
+because of this far-reaching effect that the &ldquo;one idea&rdquo; specialist in
+medicine has so often thought his particular specialty to be the one and
+only gateway to all therapeutics and hygiene. The oculist is liable to
+look at all ailments as related to the eyes; the dentist as related to
+the teeth; the mental hygienist as related to wrong attitudes of mind.
+If we examine their claims, we find that they are usually right in their
+affirmations, though wrong in their denials. It is their affirmations in
+which we are here interested. They find that the ailments within their
+own special province extend in unsuspected ways, and to a surprising
+degree into seemingly remote fields; and that to remedy the special
+defect which they can treat, will often go a long way toward remedying
+numerous other ailments.</p>
+
+<div class="sidenote">Remote Effects of Ailments</div>
+
+<p>It has already been noted that eye-strain leads to an astonishing number
+of serious nervous affections, and that corrective eyeglasses will often
+work wonders for remedying those ailments and improving the general
+health. There may be other unhygienic conditions equally responsible for
+these symptoms, and the correction of which may produce<span class="pagenum" title="Page&nbsp;123">&nbsp;</span><a name="Page_123" id="Page_123"></a> equally
+wonderful improvement. Vertigo may be due to eye-strain, or it may be
+due to wrong posture or to pressure of wax on the ear-drum. Diabetes may
+be aggravated by too much sugar, by infected tooth-sockets, or by too
+much worry. Tuberculosis may be due jointly to indoor-living, lack of
+exercise, wrong diet, wrong posture, sexual excess, alcohol,
+nerve-strain, and numerous other preconditions, besides infection with
+the tubercle bacillus. The social evil can be fought not only directly
+by attack on prostitution, and by appeals to self-control and moral
+ideals, but also indirectly by diminishing the consumption of alcohol
+and other drugs, for alcohol not only produces abnormal sexual desire
+but reduces the strength of will by which that desire is repressed.
+Forel asserts that the social evil can not be controlled until the use
+of alcohol as a beverage is abolished.</p>
+
+<div class="sidenote">Popular Delusions</div>
+
+<p>It is not uncommon for people to attribute their ailments to the less
+important rather than the more important cause, and so fail to get the
+best benefits of hygiene. Many people bemoan the fact that they sat in a
+draft and &ldquo;therefore&rdquo; caught cold, when what they most needed was not to
+keep out of drafts but<span class="pagenum" title="Page&nbsp;124">&nbsp;</span><a name="Page_124" id="Page_124"></a> to keep in such condition that drafts would do
+them good, not harm. Benjamin Franklin, a century ago, believed, what we
+now know to be true, &ldquo;that people who live in the forest, in open barns,
+or with open windows, do not catch cold, and that the disease called &lsquo;a
+cold&rsquo; is generally caused by impure air, lack of exercise, or
+overeating.&rdquo;</p>
+
+<div class="sidenote">So-called &ldquo;Overwork&rdquo;</div>
+
+<p>Most people who are &ldquo;overworked&rdquo; are, more properly speaking, simply the
+victims of bad air, bad diet, poisons, or worry. They believe that
+because they are tired it must be work which is hurting them. The man
+who breaks down in middle life commonly imagines that he has ruined his
+health by overwork. The college girl thinks she has ruined her health by
+study. All these &ldquo;overworked&rdquo; people prove their case by showing that
+they improve in health when given a vacation. This simply shows that a
+bad condition can often be remedied by improving the general health in
+any way whatever, even if the primary source of the difficulty is not
+reached. They are undoubtedly working beyond their working capacity; but
+their working capacity is only a fraction of what it would be if they
+took exercise, were not constipated, did not<span class="pagenum" title="Page&nbsp;125">&nbsp;</span><a name="Page_125" id="Page_125"></a> eat too much, abjured
+alcohol, or ceased to worry continually. If they lived hygienically in
+these respects, the work which was a drag might be an inspiration. A
+physician of wide experience says that every day men come to him broken
+down in health, invariably telling him that they have overworked; and
+yet upon questioning them he finds that none of them works as hard as
+he. Their breakdown was due to the terrible load of unphysiological
+habits which they had been carrying&mdash;a load so great that scarcely any
+work could be carried in addition.</p>
+
+<div class="sidenote">An All-round Regime</div>
+
+<p>Other examples might be given of ascribing ailments and disabilities to
+the less important instead of the more important causes. The error is
+almost always made of resting the blame on only one cause. In
+consequence most health-seekers make the mistake of making only one
+correction in their daily regime of life. One will cease alcohol
+drinking, another will give up tobacco smoking, another will give up
+coffee; a third will cease using all &ldquo;red meats,&rdquo; another turns
+vegetarian, another adopts a raw food diet; another takes up outdoor
+sleeping; another adopts a daily game of golf; another embraces a mental
+healing cult;<span class="pagenum" title="Page&nbsp;126">&nbsp;</span><a name="Page_126" id="Page_126"></a> another takes up mastication. But great and permanent
+results require the adoption of an all-round, well-balanced regime.</p>
+
+<h3><a name="Obstacles" id="Obstacles"></a>Section&nbsp;III&mdash;The Obstacles to Hygiene</h3>
+
+<div class="sidenote">Effort of the Will</div>
+
+<p>It is not enough that the individual should know how to live. Knowledge
+is of no avail without practise. Mr. Moody, the evangelist, once said of
+religious conversion, &ldquo;Merely to know is not to be converted. I once
+boarded a train going in the wrong direction. Some one told me my
+mistake. I then had knowledge, but I did not have &lsquo;conversion&rsquo; until I
+acted on that knowledge&mdash;seized my traveling-bag, got off that train,
+and boarded one going in the opposite direction.&rdquo; Many people are on the
+wrong train in hygiene, as in religion, and know it. They are traveling
+fast to that kind of perdition which in the end unhygienic living always
+brings. In fact, a great many people practise unhygienic habits more
+through indifference than through ignorance. Most people have acquired,
+by imitation of their neighbors, a great number of unhygienic habits and
+have continued in these habits for so many years, that they can not<span class="pagenum" title="Page&nbsp;127">&nbsp;</span><a name="Page_127" id="Page_127"></a> get
+rid of them, except through a great effort of will. This effort they are
+usually unable or unwilling to put forth unless very strong incentives
+are brought to bear. Often&mdash;in fact, if the truth were known,
+usually&mdash;they wait until ill health supplies the incentive. The man who
+is most receptive on the subject of health conservation, is, in the
+majority of cases, the man who has just had some ominous warning of
+coming ill health; although there is now a small but increasing number
+who do not wait so long, men who pride themselves on keeping &ldquo;in the
+pink of condition.&rdquo; These are the men who are rewarded for their efforts
+by enjoying the highest reaches of working-power.</p>
+
+<div class="sidenote">Cost of Good Health</div>
+
+<p>The ordinary man, in ordinary good health, does not want or thinks he
+does not want to live hygienically. He sees all sorts of imaginary
+objections to adopting a hygienic life, and closes his eyes to its real
+and great advantages. One of the objections often trumped up is that the
+practise of hygiene costs too much&mdash;that it can only be a luxury of the
+rich. It is quite true that here, as elsewhere in human life, wealth
+confers great advantages. The death-rate among the rich is always less<span class="pagenum" title="Page&nbsp;128">&nbsp;</span><a name="Page_128" id="Page_128"></a>
+than that among the poor. And yet the rich have unhygienic temptations
+of their own, while the poor, on their part, are far from living up to
+their opportunities.</p>
+
+<div class="sidenote">Missionaries</div>
+
+<p>There are really only two material disadvantages from which the poor
+suffer in their opportunities to live a healthy life: One is unhygienic
+housing, both at home and at work; the other is unhygienic toil. It must
+be admitted that millions of unfortunates are unable individually to
+remedy these two disadvantages in their lot in life. Yet they can, even
+in these two respects, accomplish much if they take an intelligent
+interest in hygiene. The graduates of tuberculosis sanatoria are largely
+among the poor and they are doing much good missionary work in securing
+better ventilation, both in the home and in the workroom. They find this
+possible partly by insisting on more open windows in home and workshops,
+partly by changing their home to one better equipped with windows or
+situated in the suburbs instead of in the city, partly by changing their
+occupations, partly by getting the cooperation of their employer or
+simply by cooperating with him when he is ready to do his part. The
+workman can also<span class="pagenum" title="Page&nbsp;129">&nbsp;</span><a name="Page_129" id="Page_129"></a> accomplish something through the Trades Unions,
+especially in regard to hours of work. Employers will increasingly
+cooperate in this movement, as they come to realize that the securing of
+efficiency in their workmen is to their interest, and that monotony,
+long hours, and other unhygienic elements which are now, through sheer
+carelessness, often imposed on their workmen, bring back in the end big
+financial losses on themselves.</p>
+
+<p>Except for the evils mentioned&mdash;those of housing and working
+conditions&mdash;there are few people so poor that they can not buy the means
+of living a healthy life. In fact, hygiene is one of the few precious
+gifts which can be had almost for the asking. Most people can sleep
+out-of-doors, if they will&mdash;if in no other way than by the so-called
+indoor window-tent&mdash;or can take deep-breathing exercises without cost.
+It costs nothing to stand, sit, and walk erect, to evacuate thoroughly,
+regularly, and frequently. It costs less than nothing to avoid
+overeating and overweight, and to be totally abstinent from alcohol and
+tobacco.</p>
+
+<div class="sidenote">Cost of Food</div>
+
+<p>Almost all can allow enough time for meals to eat slowly. Coarse and raw
+foods are al<span class="pagenum" title="Page&nbsp;130">&nbsp;</span><a name="Page_130" id="Page_130"></a>ways to be had and are usually cheaper than the
+conventional soft, concentrated cooked foods. In fact, meat, eggs, and
+like foods are among the most expensive and the least desirable. If we
+compare the cost of flour and of the other cheapest food materials, with
+the cost of oysters, one of the dearest, we find that the latter is
+fifty times as expensive as the former for the same food value. This
+takes no account, of course, of the expenses involved in cooking either
+of them. It has been proved by actual experience that one can live in
+the best of health on food costing as low as ten cents a day, exclusive
+of the labor of preparing, cooking and serving. Mrs. Richards, in her
+&ldquo;Cost of Food,&rdquo; says that this is possible anywhere in America within
+fifty miles of a railroad. The only real objection to living on this
+minimum expense is the lack of variety. The following is a brief list of
+foods in ascending order of cost per 100&nbsp;calories of food value, the
+cheapest being at the beginning and the dearest at the end: glucose,
+corn-meal, wheat-flour, oatmeal, cane-sugar, salt pork, rice, wheat
+bread, oleomargarine, beans, peas, potatoes, butter, milk, cheese,
+beef-stew, ham, mutton-chops, beef,<span class="pagenum" title="Page&nbsp;131">&nbsp;</span><a name="Page_131" id="Page_131"></a> eggs, and oysters. If the foods in
+this list be looked up in the <a href="#table_of_food_values">table</a> given in the <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span> for
+their protein, fat, and carbohydrate contents, it will be seen that a
+well-balanced ration is possible without the use of expensive foods. In
+fact, among the cheap foods are some consisting mostly of protein, some
+consisting mostly of fat, and some consisting mostly of carbohydrate.
+For instance, cheap sources of protein are skim milk, beans, cheese, and
+peanuts. Cheap sources of fat are oleomargarine and cottonseed-oil.
+Cheap sources of carbohydrate, i.e., starch and sugar, are bread,
+bananas, potatoes, glucose, and even ordinary sugar. If a diet, selected
+for cheapness, is not at first well balanced, a judicious admixture of
+one or more of the foods just mentioned, will restore equilibrium. A
+cheap bulky food is cabbage.</p>
+
+<div class="sidenote">Repaid Cost</div>
+
+<p>Most of the rules of hygiene cost nothing to observe. But even when
+hygiene is costly at first, the cost is usually repaid in the end many
+times over. To ventilate a house in winter always costs a certain
+additional expenditure for coal, but it is better to pay the coal bill
+than the doctor&#8217;s bills. To sleep out-of-doors costs some extra
+blankets, bedding,<span class="pagenum" title="Page&nbsp;132">&nbsp;</span><a name="Page_132" id="Page_132"></a> clothing, and roll curtains, but these not only save
+the cost of heating an indoor sleeping-room, but save also the cost of
+ill-health. There is no better economy than to keep one&#8217;s working-power.
+To lose it means to lose its earnings and to have, in addition, the
+heavy expenses of medical attendance, medicines, and nursing, and often
+to lose life itself with its potential earnings of every sort. In short,
+an unhygienic life, for the sake of economy, is &ldquo;penny-wise and
+pound-foolish.&rdquo;</p>
+
+<div class="sidenote">&ldquo;I Have No Time&rdquo;</div>
+
+<p>Many busy men object to hygiene because, they say, they have no time for
+it. They imagine that to devote an hour each day to exercise or
+relaxation is a waste of time and that they are really economizing their
+time by working that hour instead. We are here referring, not to those
+who can not control their working-time, but to those who deliberately
+choose to work when hygiene would require them to play. It is often
+those who fix their own working-hours, rather than those whose
+working-hours are fixed for them, who overwork the most. If these could
+know the suffering which sooner or later follows inevitably as the
+consequence of this mistaken policy, they would not pursue it for a
+single day. A<span class="pagenum" title="Page&nbsp;133">&nbsp;</span><a name="Page_133" id="Page_133"></a> slight loss of working-power comes immediately. A careful
+observer of mental workers found that an hour invested in exercise in
+the afternoon often pays for itself within a day, by rendering possible
+more rapid work. He also found an improvement in the quality of his
+work. The razor-edge of the mind needs daily honing through physical
+exercise. The same principle applies to all work. It is just as
+necessary to stop, at intervals, our physical and mental machinery for
+oiling and repairs, as to stop the machinery of a factory.</p>
+
+<div class="sidenote">&ldquo;Too Much Trouble&rdquo;</div>
+
+<p>Another objection is that the practise of hygiene is &ldquo;too much trouble.&rdquo;
+It is undoubtedly true, that no one who has unhygienic habits can
+overcome them without a certain amount of &ldquo;trouble.&rdquo; The people who get
+the best results are those who are never deterred by trouble so long as
+the trouble is worth while. For those who have not the necessary
+enthusiasm or self-control to break their unwholesome habits by sheer
+will power, the best advice is to so arrange their lives as to make the
+practise of hygiene inevitable. One physician in Chicago deliberately
+got rid of his automobile and other<span class="pagenum" title="Page&nbsp;134">&nbsp;</span><a name="Page_134" id="Page_134"></a> means of locomotion in order to
+force himself to walk to all his patients, and so secure enough physical
+exercise. Another man in New York City, with the same object in view,
+selected the location for his dwelling so that there was no rapid
+transportation available to take him to his office, making the walking
+back and forth a necessity from which he could not escape.</p>
+
+<div class="sidenote">Simplicity of Hygienic Living</div>
+
+<p>The only difficulty lies in overcoming the inertia of acquired habits.
+After one has changed his habits, it is just as easy to live rightly as
+to live wrongly. The rules of hygiene are not restrictive, but
+liberating. They may seem at first restrictive, for they prohibit many
+things which we have been in the habit of doing; but they are really
+liberating, for the things we were doing were unrealized restrictions on
+our own power to work, to be useful, or even to enjoy life. The &ldquo;rules&rdquo;
+of hygiene are thus simply the means of emancipating us from our real
+limitations. These so-called rules, when tried, will prove to be not
+artificial but natural, not difficult but easy, not complicated but
+simple. They are almost as simple as the direction to bathe in the river
+Jordan. It is, in fact, their very simplicity<span class="pagenum" title="Page&nbsp;135">&nbsp;</span><a name="Page_135" id="Page_135"></a> and availability to which
+is largely due their deplorable neglect and the failure to realize the
+wonderful benefits following their careful and continued observance.</p>
+
+<div class="sidenote">The Evil of Romancing</div>
+
+<p>Not only a healthy mental attitude toward life, but a healthy mental
+attitude toward one&#8217;s own unhygienic habits is essential. It is a very
+common thing for a man to romance over his shortcomings, or his
+unhealthy physical conditions, to make humor of them to his friends.
+Very often the first step toward a better physical condition is a change
+in this mental attitude.</p>
+
+<h3><a name="Possibilities" id="Possibilities"></a>Section&nbsp;IV&mdash;The Possibilities of Hygiene</h3>
+
+<div class="sidenote">The Preventability of Disease and Death</div>
+
+<p>Certain it is that more people would practise hygiene if they could be
+made to realize in some vivid way how much they needed it. Few persons,
+even when they read and accept the statistics on the subject, really
+have a picture of the imperative need of hygiene as an integral part of
+every human life. It is not brought home to them how widespread is
+illness, how numerous are preventable deaths, how many are the
+tendencies toward individual and racial deterioration.</p>
+
+<p><span class="pagenum" title="Page&nbsp;136">&nbsp;</span><a name="Page_136" id="Page_136"></a>The report of the Roosevelt Conservation Commission on National
+Vitality, indicates that annually there are in the United States over
+600,000 deaths which might be prevented if existing knowledge of hygiene
+were properly applied; that at least half of the 3,000,000 and more
+sick-beds constantly kept filled in the United States are unnecessary;
+that the financial loss from earnings cut off by preventable disease and
+premature death amounts to over $1,500,000,000 annually; and that over
+15&nbsp;years are lost to the average life through the lack of application of
+knowledge which already exists but which simply has not yet been
+disseminated and applied.</p>
+
+<div class="sidenote">Impairments Unsuspected</div>
+
+<p>The health examinations of the Life Extension Institute have revealed
+unsuspected ailments in persons who considered themselves well, and to
+an extent which has astonished even those who have long been familiar
+with these subjects. Among large groups of clerks and employes of banks
+and commercial houses in New York City with an average age of 27 and all
+supposedly picked men and women, only 1&nbsp;per&nbsp;cent. were found free of
+impairment or of habits of living invit<span class="pagenum" title="Page&nbsp;137">&nbsp;</span><a name="Page_137" id="Page_137"></a>ing impairment. Of those with
+important physical impairments, 89&nbsp;per&nbsp;cent. were, prior to the
+examination, unaware of impairment; 16&nbsp;per&nbsp;cent. of the total number
+examined were affected with organic heart trouble, 42&nbsp;per&nbsp;cent. with
+arterial changes, ranging from slight thickening to advanced
+arteriosclerosis, 26&nbsp;per&nbsp;cent. with high or low blood pressure,
+40&nbsp;per&nbsp;cent. had sugar, casts, or albumin in the urine, 24&nbsp;per&nbsp;cent. had
+a combination of urinary and other serious impairment, 47&nbsp;per&nbsp;cent. had
+decayed teeth or infected gums, 31&nbsp;per&nbsp;cent. had faulty vision
+uncorrected.</p>
+
+<p>Among industrial groups, not exposed to any special occupational hazard
+or poisoning, the figures were as follows: With an average age of 33,
+none were found to be free of impairment or habits of living inviting
+impairment. Of those with important physical impairments, 89&nbsp;per&nbsp;cent.
+were, prior to the examination, unaware of impairment; 3&nbsp;per&nbsp;cent. of
+the total number examined were affected with organic heart trouble;
+53&nbsp;per&nbsp;cent. with arterial changes, ranging from slight thickening to
+advanced arteriosclerosis; 23&nbsp;per&nbsp;cent. with high or low blood
+pressure;<span class="pagenum" title="Page&nbsp;138">&nbsp;</span><a name="Page_138" id="Page_138"></a> 45&nbsp;per&nbsp;cent. had sugar, albumin or casts in their urine;
+26&nbsp;per&nbsp;cent. had a combination of urinary and other serious impairment;
+69&nbsp;per&nbsp;cent. had decayed teeth or infected gums; 41&nbsp;per&nbsp;cent. had faulty
+vision uncorrected.</p>
+
+<div class="sidenote">Minor Ailments</div>
+
+<p>There are few persons in America to-day who reach the age of forty sound
+and normal in every part of the body, especially if we include among
+abnormalities the minor ailments. The extent to which minor ills are
+prevalent among those who pass for &ldquo;well&rdquo; people is not generally
+appreciated. Once we penetrate beneath conventional acquaintance we
+almost invariably learn of some functional trouble, such as impairment
+of heart, circulation, liver, kidneys, stomach; or gallstones,
+constipation, diarrhea; or insomnia, neurasthenia, neuritis, neuralgia,
+sick-headache; or tonsillitis, bronchitis, hay fever, catarrh, grippe,
+colds, sore throat; or rupture, enlarged glands, skin eruptions; or
+rheumatism, lumbago, gout, obesity; or decayed teeth, baldness,
+deafness, eye ailments, spinal curvature, flat foot, lameness; or sundry
+other &ldquo;troubles.&rdquo;</p>
+
+<p>These ailments, though regarded as &ldquo;mi<span class="pagenum" title="Page&nbsp;139">&nbsp;</span><a name="Page_139" id="Page_139"></a>nor,&rdquo; should be recognized
+promptly and accepted as the signal that the person is moving in the
+wrong direction. There is no need for alarm provided this warning is
+heeded. Otherwise disaster is almost certain sooner or later to follow.
+The laws of physiology are just as inexorable as the laws of physics.
+There is no compromising with Nature. No man can disobey the laws of
+health to which he has been bred by Nature without paying for it&mdash;any
+more than a man can sign a check against his bank account without
+reducing the amount. He may not be immediately bankrupt, and until he
+exhausts his account he may not experience any inconvenience from his
+great extravagance, but Nature keeps her balances very accurately, and
+in the end all claims must be paid.</p>
+
+<div class="sidenote">The Personal Equation</div>
+
+<p>It is true, of course, that some persons have greater resistance than
+others. If we had a convenient barometer by which to measure daily the
+state of our vitality, we might register the effect of every unhygienic
+act. But it is so seldom that endurance is accurately measured that few
+people appreciate the enormous differences in people and the variations
+of the same person at different times. These<span class="pagenum" title="Page&nbsp;140">&nbsp;</span><a name="Page_140" id="Page_140"></a> differences and variations
+have a range of many hundred per&nbsp;cent. Some people can not walk upstairs
+or run across the street without being out of breath, while others will
+climb the Matterhorn without overstrain. The fact that certain people
+have lived to the century-mark in spite of unhygienic living is
+sometimes cited to prove that hygiene is ineffective. One might as well
+cite the fact that certain trees are not blown down in a gale or are not
+quickly destroyed by insect-pests to prove that gales have no tendency
+to blow down or insects to destroy trees.</p>
+
+<div class="sidenote">Over-confidence</div>
+
+<p>The truth is that a person who has so much vitality as to lead him to
+defy the laws of health and to boast that he pays no price no matter how
+he lives, is likely to be the very man to exhaust his account of health
+prematurely. There was, a few years ago, a famous American, possessed of
+prodigious bodily vigor. He ought to have lived a century. Unfortunately
+he had this &ldquo;insolence of health.&rdquo; He was warned several times against
+overwork, lack of sleep, and abuse of his digestion. But he merely
+smiled and claimed that such warnings were for others, not for him. He
+met an untimely end, due as his physicians be<span class="pagenum" title="Page&nbsp;141">&nbsp;</span><a name="Page_141" id="Page_141"></a>lieved and as he himself
+acknowledged, when too late, to his abuse of the great powers with which
+Nature had endowed him and to the neglect of personal hygiene.</p>
+
+<div class="sidenote">Possible Health Attainment</div>
+
+<p>Conversely, an observance of the laws of hygiene affords wonderful
+results in producing vitality and endurance. Insurance companies are
+discovering that even weak and sick people, will, if they take good care
+of themselves, outlive those with robust constitutions who abuse them.</p>
+
+<p>To those unfamiliar with the subject in its larger aspects, the
+possibilities seem almost beyond belief. As an example of the wonderful
+gains which can be secured by obeying the laws of hygiene may be cited
+the case of a young man who a few years ago was scarcely able to drag
+himself into the sun in Colorado, where he was endeavoring to rid
+himself of tuberculosis. He not only succeeded, but subsequently, by
+dint of following substantially all of the rules of hygiene here laid
+down, became an athlete and capable of running twenty-five miles for
+sheer love of sport and apparently without the overstrain experienced by
+&ldquo;Marathon&rdquo; runners. Kant and Humboldt are cases typical in different
+fields of<span class="pagenum" title="Page&nbsp;142">&nbsp;</span><a name="Page_142" id="Page_142"></a> achievement of many of the world&#8217;s most vital men who have
+actually made over their constitutions from weakness to strength.
+Cornaro says that it was the neglect of hygienic laws which made him all
+but a dead man at thirty-seven, and that the thoroughgoing reform of his
+habits which he then effected made him a centenarian. His rules, drawn
+up four hundred years ago and described in his interesting work &ldquo;The
+Temperate Life,&rdquo; are, so far as they are explained, almost identical
+with those given in this book. It is difficult to assign a limit to the
+good which can be accomplished by practising these rules and so
+minimizing the poisons which usually narrow and shorten our lives.</p>
+
+<div class="sidenote">Immortal Animal Cells</div>
+
+<p>So far as science can reveal, there seems to be no principle limiting
+life. There are many good and bad reasons why men die, but no underlying
+necessary reason why they must die. The brilliant Carrel has kept tissue
+cells of animals alive outside of the body for the past three years.
+These cells are multiplying and growing, apparently unchanged by time,
+to all appearances immortal so long as they are periodically washed of
+poison and nourished in a proper medium. If we could at<span class="pagenum" title="Page&nbsp;143">&nbsp;</span><a name="Page_143" id="Page_143"></a> intervals
+thoroughly wash man free of his poisons and nourish him, there seems to
+be no reason why he should not live indefinitely.</p>
+
+<h3><a name="Civilization" id="Civilization"></a>Section&nbsp;V&mdash;Hygiene and Civilization</h3>
+
+<p>In view of the vast extent of human misery from ill health, the question
+naturally arises, How does it happen that the world is burdened with so
+colossal a load? Is it no more than is biologically normal? Is it true
+that in other organisms, animals and plants, ill health is the rule
+rather than the exception? Are all races of men subject to the same
+heavy load?</p>
+
+<div class="sidenote">Natural Adjustments Upset</div>
+
+<p>These questions have not yet received sufficient attention. The answer
+seems to be that man is suffering from his own mistakes made
+unconsciously and in ignorance. He has upset the equilibrium which
+Nature had established among the various powers and activities of his
+body, and between himself and the outside world. Man has done mischief
+for his own body similar to what he has done for the natural resources
+on which he lives. In Professor Shaler&#8217;s epoch-making little book, &ldquo;Man
+and the Earth,&rdquo; he shows, for instance,<span class="pagenum" title="Page&nbsp;144">&nbsp;</span><a name="Page_144" id="Page_144"></a> that the little layer of soil
+on the surface of the earth from which plants and animals derive their
+nutriment was, before the advent of man, replenished quite as fast as it
+was washed away, but that after man had put his plow into it and had
+taken off the protective mat of vegetation, he unconsciously despoiled
+the accumulation of ages. &ldquo;In a plowed field, an hour&#8217;s torrential rain
+may wash off to the sea more than would pass off in a thousand years in
+the slow process of erosion which the natural state of the earth
+permits.&rdquo; He also shows that the constant croppings of the soil rob it
+of nitrogen, phosphorus, and other elements faster than Nature restores
+them. The problem of conservation is to reestablish the balance which
+has been lost through the depredations of man, for instance, to lessen
+soil-wash by terracing, and to restore to the soil the lost elements by
+supplying nitrates and phosphates and by other methods of scientific
+farming.</p>
+
+<p>In the same way man has upset his pristine animal mode of living and
+needs to find scientific ways to restore the equilibrium. Most of the
+present-day problems of hygiene arise from introducing, uncompensated,
+the effects<span class="pagenum" title="Page&nbsp;145">&nbsp;</span><a name="Page_145" id="Page_145"></a> of certain devices of civilization. The inventions of
+civilization have done so much for man that he is apt to unduly glorify
+them and to overlook the injurious by-products. These by-products are
+often of prodigious significance to the race. The invention of houses
+introduced the problem of house hygiene; the invention of clothing, the
+problem of clothing hygiene; that of cooking, the problem of food
+hygiene; that of division of labor, the problem of industrial hygiene;
+and so on. To make these statements more concrete, we may consider some
+of them in more detail.</p>
+
+<div class="sidenote">Houses Artificial</div>
+
+<p>The invention of houses has made it possible for men to live in all
+climates, yet this indoor living is responsible for much disease. The
+houses give comfortable shelter and warmth and protect us from the
+elements and from wild animals. But the protection has been overdone.
+Like his cousin, the anthropoid ape, man is biologically an outdoor
+animal. His attempt at indoor living has worked him woe, but so
+gradually and subtly has it done so that only recently have we come to
+realize the fact. At first, dwellings were really outdoor affairs,
+caves, lean-tos, tents, huts with holes in the roof and the walls.<span class="pagenum" title="Page&nbsp;146">&nbsp;</span><a name="Page_146" id="Page_146"></a>
+These holes served to ventilate, though they were not intended for that
+purpose. The hole in the roof was to let out the smoke and the holes in
+the walls to let in the light. Gradually the roof-hole developed into a
+chimney with an open fireplace, which, in turn, gradually changed into a
+small flue for stoves whereupon it almost ceased to serve any
+ventilating function. The stove in turn has largely gone and is replaced
+in many cases by the hot-water or steam radiator, without any attempt at
+ventilation. The holes in the wall gave way, after the invention of
+glass, to windows which let in the light without letting in the air.
+Weather-strips, double windows, vestibule-doors, interior rooms,
+completed the process of depriving man of his outdoor air, shutting him
+into a cell in which he now lives&mdash;a sickened but complaisant
+prisoner&mdash;often twenty hours of the twenty-four. Tuberculosis, one of
+the worst scourges of mankind, is primarily a house disease. It is
+prevalent as indoor living is prevalent, and reaches its maximum in the
+tenement quarter of a great city.</p>
+
+<div class="sidenote">Effects on Different Races</div>
+
+<p>Only by generations of natural selection could we expect to make man
+immune to the evils of bad air. The robust Indian and the<span class="pagenum" title="Page&nbsp;147">&nbsp;</span><a name="Page_147" id="Page_147"></a> Negro, whose
+races, until the last generation or two, roamed in the open, fell easy
+prey to tuberculosis as soon as they adopted the white man&#8217;s houses and
+clothes. The Anglo-Saxons who have withstood the influence of indoor
+living for several generations have, probably by the survival of the
+fittest, become a little better able to endure it, while the Jews, a
+race which has lived indoors longer than any other existing race, are
+now, probably by the same law of survival, the least liable to
+tuberculosis, except when exposed to especially unfavorable conditions
+of life.</p>
+
+<div class="sidenote">Compensation for Civilization</div>
+
+<p>But we, of this generation, can not afford to wait for natural selection
+to fit the race to an indoor environment; hence the supreme importance
+to us of air hygiene. We must compensate for the construction of our
+houses by insisting on open windows, or forced drafts, or electric fans,
+or open-air outings, or sleeping porches, or the practise of deep
+breathing, or all of these things.</p>
+
+<div class="sidenote">Clothing Artificial</div>
+
+<p>In the same way, clothing has protected our bodies from the cold but
+enervated or constricted them as well. The aboriginal tribes, even in
+cold climates, seldom used clothing. The Eskimo is an exception. The
+tribes<span class="pagenum" title="Page&nbsp;148">&nbsp;</span><a name="Page_148" id="Page_148"></a> toward the South Pole in similarly cold climates often have
+little more clothing than a blanket which they hang over their shoulders
+toward the wind. The weak, pale skin&mdash;to whose lack of adaptability we
+owe the chilling preceding a cold&mdash;the bald head, the distorted foot,
+the corns upon it, the cramped waist, are among the results of clothing
+ourselves wrongly. Hence we are discovering the need of restoring, as
+far as we can, the original conditions by making our clothes more light,
+more loose, and more porous, and, when possible, by taking the &ldquo;barefoot
+cure,&rdquo; or the air bath.</p>
+
+<div class="sidenote">Cooking Artificial</div>
+
+<p>We come next to foods, and note that civilization has invented cooking
+and artificial foods. These inventions have greatly widened the variety
+of man&#8217;s diet, but the foods of civilization are largely responsible for
+the decay of our teeth and the abuse of our digestive and eliminating
+organs.</p>
+
+<div class="sidenote">Soft Foods Artificial</div>
+
+<p>Judging from man&#8217;s teeth and digestive apparatus as well as his general
+kinship to the anthropoid ape, it is reasonable to believe that, before
+fire was discovered, man was primarily a frugivorous animal, whose
+ordinary diet consisted of fruits, nuts, and tender<span class="pagenum" title="Page&nbsp;149">&nbsp;</span><a name="Page_149" id="Page_149"></a> shoots. While man
+still uses these fruits, nuts, and salads, his chief reliance is on
+prepared food, bread, butter, meat, and cooked vegetables. The diet of
+our progenitors must have been largely one requiring chewing,
+consisting, as it did, of hard fruits and stalks and perhaps also grains
+and flesh. Observation of manlike apes shows that they chew their food
+more thoroughly than man. Doubtless nuts constituted a considerable part
+of primitive food and required cracking by the teeth. The work we now do
+in flour-mills or the kitchen or with the knife and fork, was then done
+with the teeth. We even have our cook mash our potatoes and make
+puddings and pap of our food after it reaches the kitchen. Having
+already shirked most of the task of mastication by softening and cutting
+our food before it reaches our mouths, we shirk the rest of it by
+washing it down with water, or worse. An Italian dentist, who has had a
+wide range of observation, says that the knife and fork have committed
+&ldquo;unpardonable crimes&rdquo; by robbing the front teeth of their work of
+cutting. He sometimes prescribes for loose teeth the task of cutting a
+pound of bread daily. Whether any of it is swallowed<span class="pagenum" title="Page&nbsp;150">&nbsp;</span><a name="Page_150" id="Page_150"></a> or not is not
+important, but he insists that it must be cut by the teeth.</p>
+
+<div class="sidenote">Concentrated Food Artificial</div>
+
+<p>The deplorable lack of residue in modern food is one of the consequences
+of civilized life, for the bulky foods have been crowded out by
+concentrated foods, and, in many cases, the concentrated foods have been
+formed by getting rid of residue. Instead of chewing the sugar-cane, we
+use sugar, a concentrated extract which leaves no residue. We crush the
+juices from our fruits and throw away the pulp. We take the bran out of
+our grain and with it the vitamins essential to health. The bulky
+foods&mdash;fruits and fibrous vegetables&mdash;are often dropped from our menus.</p>
+
+<div class="sidenote">Hurry Artificial</div>
+
+<p>The hurry habit, another unfortunate by-product of civilized life, is
+one of the chief promoters of indigestion. In civilization we live by
+the clock. We schedule our trains and crowd our meal-time to catch them.
+We make engagements in neglect of the requirements of digestion. We
+have, in consequence, as one of the institutions of civilization, the
+&ldquo;quick-lunch counter.&rdquo; At first we bolted a meal purposely and
+consciously. Later we formed the habit of food-bolting, and it now seems
+quite natural.</p>
+
+<div class="sidenote">Use of Flesh Food</div>
+
+<div class="sidenote">Misled Appetites</div>
+
+<p><span class="pagenum" title="Page&nbsp;151">&nbsp;</span><a name="Page_151" id="Page_151"></a>To the door of the hurry habit may also be laid the excessive use of
+flesh foods. Carnivorous animals bolt their food. Frugivorous animals,
+to which class the human race properly belongs, eat slowly. But when,
+through the perversions of civilized life, frugivorous man is forced to
+eat as fast as the carnivores, he instinctively adopts a similar diet.
+As someone has expressed it &ldquo;when we eat as fast as a dog, we naturally
+crave the food of a dog.&rdquo; Our apelike progenitors had few, if any, flesh
+foods and only those which they could catch with the hand and eat raw.
+Our eliminating organs, the liver and the kidneys, have been framed to
+meet the demands of man&#8217;s natural diet, but not adapted to handle the
+diet of civilized men in the excessive use of flesh foods and the use of
+alcohol. These organs are, fortunately or unfortunately, provided with a
+large factor of safety and can stand a great deal of abuse, but the
+cumulative effect of this abuse, especially when combined with an
+unhygienic life in general, sooner or later leads to disaster. Our
+tastes have also been perverted. The appetite is very likely to be
+innocently misled by the delicacies which civilization has<span class="pagenum" title="Page&nbsp;152">&nbsp;</span><a name="Page_152" id="Page_152"></a> invented, as
+well as by the tricks of cooking, seasoning, and preparing. For this
+reason, we can not trust, as thoroughly as we would like, the ordinary
+leadings of taste. The solution of this problem of nutrition, like the
+solution of the housing problem, must be sought by retaining the
+advantageous food customs which we now find about us and substituting
+scientific customs for the disadvantageous ones.</p>
+
+<div class="sidenote">Other Evils of Civilization</div>
+
+<p>It would be impossible to enumerate all the inventions of civilization
+which have brought us difficult problems of individual hygiene. We shall
+name only a few more. The invention of chairs, though adding to human
+convenience, has tended to produce wrong posture, from which spinal,
+nervous and digestive disturbances follow. The invention of the alphabet
+and of printing has made possible the accumulation of knowledge, but has
+promoted eye-strain with a great train of attendant evils. The device of
+division of labor has created much wealth, but destroyed the normal
+balance of mental and physical work, recreation and rest. From this
+follow occupational diseases of overstrain, bad posture, industrial
+poisons, and a craving for narcotics. A com<span class="pagenum" title="Page&nbsp;153">&nbsp;</span><a name="Page_153" id="Page_153"></a>bination of conditions has
+lessened the opportunities for prompt discharge of the body waste, and
+so led to dulling of the reflex which promotes defecation. We are only
+just beginning to realize how serious are the consequences.</p>
+
+<div class="sidenote">&ldquo;Remedies&rdquo; that are Worse than the Evils</div>
+
+<p>We have described many of the unhygienic practises common to-day as
+direct results of upsetting Nature&#8217;s equilibrium. Others are indirect
+results. These latter practises may be described as attempts to remedy
+the evils of the former, the &ldquo;remedies,&rdquo; however, being often worse than
+the diseases. Much of our drugging, some of our wrong food habits and
+not a little of our immorality are simply crude and unscientific
+attempts to compensate for disturbances or deviations from a normal
+life. We wake ourselves up, as it were, with caffein, move our bowels
+with a cathartic, induce an appetite with a cocktail, seek rest from the
+day&#8217;s fatigue and worries in nicotin, and put ourselves to sleep with an
+opiate. In these practises we are evidently trying in wrong ways to
+compensate respectively for insufficient sleep, insufficient
+peristalsis, indigestion, overfatigue, and insomnia&mdash;evils due, as
+previously explained, to upsetting<span class="pagenum" title="Page&nbsp;154">&nbsp;</span><a name="Page_154" id="Page_154"></a> Nature&#8217;s balance, between work,
+play, rest and sleep.</p>
+
+<p>So also our overeating is largely an unscientific effort to compensate
+for overconcentration of diet,&mdash;that is, an effort to get bulk. Again,
+too much protein is in large measure due to the need of compensating for
+rapid eating, for as has been remarked, protein is the one kind of food
+which can be eaten fast with impunity.</p>
+
+<p>Again, a large part of our moral derelictions is due to an unbalanced
+life from which amusements are largely omitted. The &ldquo;bad&rdquo; boy in the
+city streets is usually following his instinct for amusement, of which
+the lack of playgrounds has deprived him. Dissipations of many kinds are
+explained in a similar way. It is largely because workmen are so often
+drudges and lack normal recreations that they seek amusement in the
+concentrated form they find in saloons, gambling places, dives and dance
+halls.</p>
+
+<p>Finally those economic and social conditions of civilization which have
+resulted in deferring marriage beyond the best physiological age, lie
+behind prostitution and its terrible train of consequences including the
+venereal diseases.</p>
+
+<p><span class="pagenum" title="Page&nbsp;155">&nbsp;</span><a name="Page_155" id="Page_155"></a>The worst of it is that these wrong remedies, instead of helping,
+aggravate the disease. They become part of a vicious circle, which
+continues in an endless round.</p>
+
+<div class="sidenote">Shortened Human Life</div>
+
+<p>The combined effects of all the unhygienic modes of living are
+undoubtedly greatly to shorten human life. Most other mammals live about
+five times the growing period. In man, this would mean that the normal
+life-span should be about a century and a quarter, an age which is now
+reached only in one case out of millions.</p>
+
+<div class="sidenote">No Return to Nature</div>
+
+<p>Yet it would be foolish, even if it were possible, to attempt a complete
+&ldquo;return to Nature&rdquo; by abolishing all the ways and conventions of
+civilization. This would be throwing away our social inheritance and
+returning to barbarism. We must go forward, not backward. Just as the
+cure for the evils of Democracy is said to be more Democracy; so the
+cure for the evils of civilization must be more civilization. The
+equilibrium of Nature having been upset by civilization, science, one of
+the great products of civilization, must now work out the remedies. Just
+as the waste of the soil which civilization has brought is to be
+compensated by that great product of civ<span class="pagenum" title="Page&nbsp;156">&nbsp;</span><a name="Page_156" id="Page_156"></a>ilization, scientific
+agriculture, so the waste of vital resources is to be compensated by
+scientific hygiene. The saving of civilization depends on following not
+those who repudiate it, like Thoreau, but those who make use of it, like
+Pasteur. What the world needs is not to abolish houses, but to ventilate
+them; not to go naked, but to devise better clothes, which have all the
+advantages and none of the disadvantages of those we now wear; not to
+return to the diet of the anthropoid apes, but to remodel that which we
+have; not to give up chairs, but to improve the form of chairs; not to
+abandon reading, but to employ corrective eyeglasses and clear printing;
+not to abrogate division of labor, but to shorten the hours of labor and
+provide wholesome recreations and special compensating advantages when
+needed. When, in future centuries, these come to be reckoned among the
+great triumphs of civilization, we may expect human life to be longer
+and perhaps stronger than in any primitive state of Nature, just as
+where modern scientific forestry has been applied we find longer lived
+and better trees than ever grew in Nature&#8217;s jungles.</p>
+
+<h3><a name="Fields" id="Fields"></a><span class="pagenum" title="Page&nbsp;157">&nbsp;</span><a name="Page_157" id="Page_157"></a>Section&nbsp;VI&mdash;The Fields of Hygiene</h3>
+
+<div class="sidenote">Public Versus Individual Hygiene</div>
+
+<p>The object of this book is primarily to instruct the individual as to
+what he can do to maintain his own individual health. But individual
+hygiene is only one particular branch of hygiene, and it is well for the
+individual, partly out of public spirit, partly in self-defense, to have
+some idea of the other important branches, namely, public hygiene, the
+hygiene practised by the health officer, semipublic hygiene, the hygiene
+of schools, institutions, and industrial establishments, and race
+hygiene or eugenics, the most important of all.</p>
+
+<p>All these branches are so closely related that it is impossible to mark
+any exact dividing-line. But, in a general way, there is a broad
+distinction between eugenics, which is the hygiene of future
+generations, and the other two, which relate to the present generation,
+as also between these two themselves. Thus public hygiene is that which
+is practised by the government for its citizens, while individual
+hygiene is that which is practised by the citizens for themselves.
+Public hygiene consists chiefly in efforts by the government<span class="pagenum" title="Page&nbsp;158">&nbsp;</span><a name="Page_158" id="Page_158"></a> to
+maintain a wholesome environment in which to live, including good
+outdoor air&mdash;without smoke or foul odors&mdash;clean streets, pure water,
+good sewers, quarantine, and legal regulations concerning houses,
+schools, prisons, hospitals, and other public institutions, foods sold
+in markets, and conditions of employment. It is chiefly useful in
+preventing <i>acute</i> or infectious diseases, such as typhoid fever,
+scarlet fever, measles, whooping-cough, small-pox, yellow fever, and
+diphtheria, and in preventing accidents and occupational diseases.
+Individual hygiene is chiefly useful in preventing the <i>chronic</i> or
+degenerative diseases, that is, diseases of nutrition and of
+circulation, such as heart and kidney affections, nervous prostration,
+insanity.</p>
+
+<p>Public hygiene has made much progress during recent years. In
+consequence, the number of deaths from the acute or infectious diseases
+has been greatly diminished. Health officers are beginning to
+demonstrate the truth of Pasteur&#8217;s words, &ldquo;It is within the power of man
+to rid himself of every parasitic disease.&rdquo;</p>
+
+<p>It is this work which has reduced the general death-rate in civilized
+countries and<span class="pagenum" title="Page&nbsp;159">&nbsp;</span><a name="Page_159" id="Page_159"></a> sometimes cut it in two, as at Panama. The United States
+Public Health Service, on invitation of the Peruvian Government,
+recently cut the death-rate in two in one of Peru&#8217;s disease-ridden
+cities.</p>
+
+<p>Individual hygiene, on the other hand, has been greatly neglected,
+especially in the United States, and, doubtless largely as a
+consequence, the death-rates from the chronic or degenerative diseases
+are increasing rapidly. A further consequence is that, in the United
+States, while the death-rate in the early years of life (when infectious
+diseases do most of the killing) has been decreasing, the death-rate in
+later life (when the chronic diseases do most of the killing) is
+increasing. In Sweden, on the other hand, where individual hygiene is
+more generally applied, the death-rate is declining at all times of
+life. (See &ldquo;<a href="#SECTION_VII">Signs of Increase of the Degenerative Diseases</a>,&rdquo;
+<span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>.)</p>
+
+<p>Both public and individual hygiene are being invoked in the fight
+against tuberculosis, a disease at once infectious and chronic, due to
+germs and to wrong methods of living.</p>
+
+<div class="sidenote">Cooperation Necessary</div>
+
+<p>No matter how thoroughly an individual attempts to care for his own
+health, he will<span class="pagenum" title="Page&nbsp;160">&nbsp;</span><a name="Page_160" id="Page_160"></a> find it almost impossible to avoid infections, at
+times, without the organized help of the community in which he lives. A
+man may do his best to keep his windows open, to breathe deeply, to eat
+hygienically, to hold his activities within the limits of overfatigue,
+to screen his house against flies and leave no tin cans about his
+kitchen door to breed mosquitoes; but if the city in which he lives has
+no good air for him to breathe, if his city&#8217;s water supply is
+contaminated, if neighboring malarial swamps are not drained or covered
+with oil, if flies alight on the food before it comes to his own house,
+if the food contains disease germs or dangerous preservatives, or if his
+next-door neighbor visits him and leaves infection behind him, mere
+personal defenses will hardly be adequate.</p>
+
+<p>Even in so private a matter as moving the bowels, sometimes the fault
+lies partly with circumstances beyond the control of the individual.
+Unfortunately in most of our cities and small towns &ldquo;Comfort Stations&rdquo;
+are rare or unknown, and when they are available they are often in such
+an insanitary condition as to be a source of danger through the spread
+of communicable disease. Constipation, as we<span class="pagenum" title="Page&nbsp;161">&nbsp;</span><a name="Page_161" id="Page_161"></a> have seen, is a far more
+serious matter than it is sometimes thought to be.</p>
+
+<p>It is therefore incumbent on the individual to contribute his share to
+the hygienic work of society as a whole, in particular to take an active
+interest in health legislation and administration. A man can not live to
+the best advantage in a life isolated from all social obligations, any
+more than could Robinson Crusoe, who was unable to launch his canoe in
+the ocean, after he had been at great pains to construct it, because he
+had no one to help him. Each man should take part in the great social
+hygienic struggle, if he is to reap the highest rewards in his own
+personal hygienic struggle. And he can do a great deal if he will be
+patient and persistent. If, for instance, he would always insist on
+suitable air conditions in public buildings, electric cars, theaters,
+and churches, and encourage others to do so, it would not take long to
+make air reform general.</p>
+
+<div class="sidenote">The Consumer&#8217;s Duty</div>
+
+<p>In fact, it is the common public, constituting the consumer, who has it
+in his power to bring about most of the necessary reforms in public
+hygiene. When the consumer really values hygienic environment, the
+producer will<span class="pagenum" title="Page&nbsp;162">&nbsp;</span><a name="Page_162" id="Page_162"></a> supply it. The great improvement in recent years in
+drinking water was brought about through the appreciation, by the
+consumer, of the danger from impure water. His complaints produced the
+change. Hotels found it profitable to provide and advertise pure water.
+So also the education of the public as to the dangers of a common public
+drinking cup led to the invention of bubbling fountains and cheap
+individual cups and to the introduction of these conveniences in railway
+stations and other public places.</p>
+
+<p>We need to concern ourselves particularly with the character of our
+public water supply, air supply and food supply, the number of bacteria
+in milk, the fitness for human consumption of the meat, fowl, fish, and
+shell-fish sold in the public markets, and the use of adulterants and
+preservatives in canned and bottled goods.</p>
+
+<div class="sidenote">Quacks and Quackery</div>
+
+<p>Quacks and quackery should be vigorously fought by laymen as well as
+physicians. Quacks live by lying and misleading advertisements. Every
+one should cooperate to encourage the movement by which newspapers and
+magazines are giving up quack and immoral advertisements and the
+advertisements<span class="pagenum" title="Page&nbsp;163">&nbsp;</span><a name="Page_163" id="Page_163"></a> of alcoholic beverages. Especially should we refuse to
+patronize the quack advertiser. When no one is deceived by him, he will
+cease to advertise. A more immediate method is to change from the
+newspaper containing such advertising to one which does not. We should
+also appeal to the editors to reform their advertising, as many of them
+are now doing.</p>
+
+<div class="sidenote">Vaccination</div>
+
+<p>Vaccination is now a known preventive against smallpox, typhoid fever,
+and other germ maladies. Its use should be advocated and the ignorant
+prejudice against it should be overcome.</p>
+
+<div class="sidenote">Social Evil</div>
+
+<p>Last but not least, the individual should cooperate in the great
+movement against the social evil.</p>
+
+<p>As soon as an individual becomes interested in caring for his own health
+and for the health of his family, his interest will not cease at
+individual hygiene; he will wish to improve the efficiency of the public
+health service by increased appropriations, improved equipment and
+personnel; and to cooperate with the health officer.</p>
+
+<div class="sidenote">Eugenics</div>
+
+<p>Race hygiene or eugenics, which has been mentioned as the third and most
+important<span class="pagenum" title="Page&nbsp;164">&nbsp;</span><a name="Page_164" id="Page_164"></a> branch of hygiene, aims to conserve the health of <i>future</i>
+generations, through the action of those now living. Hygiene (individual
+and public) teaches us how to create for ourselves healthful conditions
+of living, but on every side we see evidences of the fact that we cannot
+entirely control conditions of health through hygiene only. Not all
+maladies by any means can be attributed to unnatural or unhygienic
+conditions of living. It is true that if followed out faithfully, the
+rules of hygiene will enable a man to live out his maximum natural
+life-span, with the maximum of well-being, and to run no risk of
+allowing any inherent weakness to be brought out. But some persons, even
+if they followed what is very nearly the normal code for the human
+being, would scarcely be able to avoid dire physical and mental fates.
+In short, we find that besides the hygienic factor in life which we may
+call environment, there is something else on which the health of the
+individual depends. This something else is heredity, or &ldquo;the nature of
+the breed.&rdquo; Back of all the individual can do by hygiene lies his
+inheritance. To change this the individual can do nothing, but the
+parents of the individual can<span class="pagenum" title="Page&nbsp;165">&nbsp;</span><a name="Page_165" id="Page_165"></a> affect his inheritance, and we as parents
+can affect the inheritance of our offspring.</p>
+
+<div class="sidenote">Trustees of the Racial Germ-plasm</div>
+
+<p>First, we can carry through life uninjured the essential germ plasm
+which has been entrusted to our care. We should never forget that this
+germ plasm, which we receive and transmit, really belongs, not to us,
+but to the race; and that we have no right, through alcoholic or other
+unhygienic practises, to damage it; but that, on the contrary, we are
+under the most solemn obligation to keep it up to the highest level
+within our power. We are the trustees of the racial germ plasm that we
+carry.</p>
+
+<div class="sidenote">Wise Combinations of Germinal Traits</div>
+
+<p>Second, we can affect the life of our offspring by our choice in
+marriage. The basis of the development of desirable or undesirable
+tendencies or traits lies, of course, in the mating from which the
+individual springs. On the kind of combinations of germinal traits that
+are made by marriage depends whether or not undesirable traits shall
+reappear in the offspring. For instance, a man may inherit a defect from
+his father because his father married a certain type of woman. Had the
+father selected a different type, the children might not have inherited
+the father&#8217;s defect.<span class="pagenum" title="Page&nbsp;166">&nbsp;</span><a name="Page_166" id="Page_166"></a> The importance of choice in marriage results from
+certain laws of inheritance, which make it clear that by proper
+combinations of individuals certain bad traits may be entirely &ldquo;bred
+out.&rdquo;</p>
+
+<div class="sidenote">Choice in Marriage</div>
+
+<p>As soon as men and women acquire the knowledge that their choices in
+marriage largely determine whether or not their physical and mental
+faults and virtues will reappear in children, they feel a sacred
+responsibility in that act of choosing. A little conscious knowledge of
+what kind of combinations of traits bring about their reappearance in
+offspring can not help but modify a person&#8217;s taste, and thus
+automatically direct the choice of a mate, which choice will still be,
+and rightfully, an instinctive one. Upon the wisdom with which choices
+in marriage are now made depends in large degree the health and
+efficiency of all the individuals who will constitute society in the
+coming generations. As the science of eugenics gathers a greater wealth
+of evidence and subjects it to vigorous analysis, its ability to guide
+the race to higher levels will become more positive and far-reaching.
+This can be done without surrendering the general principle of
+individual freedom. It will not reduce<span class="pagenum" title="Page&nbsp;167">&nbsp;</span><a name="Page_167" id="Page_167"></a> but increase the number of
+natural love-marriages. The errors of crude and superficial or
+overenthusiastic eugenists should not obscure the enormous possibilities
+of the science for the human race. Eugenic knowledge is, therefore, not
+only a personal advantage but a social necessity.</p>
+
+<p>For society as a whole, a thoroughgoing eugenic program must include:</p>
+
+<div class="sidenote">Social Progress</div>
+
+<p>(1) The prevention of reproduction by the markedly unfit, such as the
+feeble-minded, by sterilization of the most unfit and by segregating the
+remainder in public institutions.</p>
+
+<p>(2) The enactment of wise marriage laws.</p>
+
+<p>(3) The development of an enlightened sentiment against improper
+marriages and the putting at the disposal of individuals contemplating
+marriage the data accumulated and principles worked out by eugenic
+students.</p>
+
+<p>The Eugenics Record Office of Cold Spring Harbor, Long Island, N.&nbsp;Y., is
+now engaged in collecting such material.</p>
+
+<p>For us of the present generation, hygiene is of immediate concern; but
+if we are to build for future generations, hygiene must give way to, or
+grow into, eugenics. The accomplishment of a true eugenic program will
+be the<span class="pagenum" title="Page&nbsp;168">&nbsp;</span><a name="Page_168" id="Page_168"></a> crowning work of the health movement and the grandest service of
+science to the human race. (For further comments on this subject see
+&ldquo;<a href="#SECTION_IX">Eugenics</a>&rdquo; in <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>.)<span class="pagenum" title="Page&nbsp;169">&nbsp;</span><a name="Page_169" id="Page_169"></a></p>
+
+
+
+<hr class="major" />
+
+<h2><span class="pagenum" title="Page&nbsp;170">&nbsp;</span><a name="Page_170" id="Page_170"></a><a name="SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS" id="SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS"></a>SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS</h2>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;171">&nbsp;</span><a name="Page_171" id="Page_171"></a><a name="SECTION_I" id="SECTION_I"></a>SECTION&nbsp;I
+<br />
+NOTES ON FOOD</h2>
+
+
+<div class="sidenote">Balancing the Diet</div>
+
+<p>It will help to balance the ration and to avoid an excess of protein and
+also to avoid a deficiency of either fat or carbohydrate, if we take a
+bird&#8217;s-eye view of the various common foods in respect to the protein,
+fat and carbohydrate they contain. For this purpose the following table
+has been constructed.</p>
+
+<div class="sidenote">Common Foods Classified</div>
+
+<h5>COMMON FOODS CLASSIFIED</h5>
+<table class="innercols" summary="A list of foods, grouped according to both fat and protein content.">
+<tr class="top">
+  <th></th>
+  <th>Poor in Fat.</th>
+  <th>Rich in Fat.</th>
+  <th>Very rich in Fat.</th>
+</tr>
+<tr style="border-bottom:thin solid black;">
+  <th>Very high in Protein</th>
+  <td class="tdl">White of Eggs<br />
+  Cod Fish<br />
+  Lean Beef<br />
+  Chicken<br />
+  Veal</td>
+  <td></td>
+  <td></td>
+</tr>
+<tr style="border-bottom:thin solid black;">
+  <th>High in Protein</th>
+  <td class="tdl">Shell-fish<br />
+  Skim Milk<br />
+  Lentils<br />
+  Peas<br />
+  Beans</td>
+  <td class="tdl">Most Fish<br />
+  Most Meats<br />
+  Most Fowl<br />
+  Whole Egg<br />
+  Cheese</td>
+  <td></td>
+</tr>
+<tr>
+  <th>Moderate or Deficient in Protein</th>
+  <td class="tdl">Most Vegetables<br />
+  Bread<br />
+  Potatoes<br />
+  Fruits<br />
+  Sugar</td>
+  <td class="tdl">Peanuts<br />
+  Milk<br />
+  Cream Soups<br />
+  Most Pies<br />
+  Doughnuts</td>
+  <td class="tdl">Fat Meats<br />
+  Yolk of Eggs<br />
+  Most Nuts<br />
+  Cream<br />
+  Butter</td>
+</tr>
+</table>
+
+
+
+
+<p><span class="pagenum" title="Page&nbsp;172">&nbsp;</span><a name="Page_172" id="Page_172"></a>The foods given in the uppermost compartment are those &ldquo;very high&rdquo; in
+protein (above 40&nbsp;per&nbsp;cent. of their total calories, or food value,
+being protein). Those in the two compartments next below are merely
+&ldquo;high&rdquo; in protein (20 to 40 per&nbsp;cent.), while the lowest three
+compartments contain those &ldquo;moderate or deficient&rdquo; in protein (zero to
+20 per&nbsp;cent.).</p>
+
+<p>The compartment farthest to the right contains a list of those foods
+&ldquo;very rich in fat.&rdquo; The two compartments next to the left contain those
+&ldquo;rich in fat,&rdquo; and the three compartments to the extreme left contain
+those &ldquo;poor in fat.&rdquo;</p>
+
+<p>With reference to carbohydrates (starch or sugar), we can say that the
+foods in the lower left compartment are very rich in carbohydrate. Those
+in the two neighboring compartments (the one beginning &ldquo;shell-fish&rdquo; and
+the one beginning &ldquo;peanuts&rdquo;) are moderate, and those in the remaining
+compartments are those poorest in carbohydrate.</p>
+
+<p>Thus, practically, the nearer the name of any food is to the upper
+corner of this triangular table, the more protein that food contains;
+the nearer it is to the right hand corner, the more fat; and the nearer
+to the re<span class="pagenum" title="Page&nbsp;173">&nbsp;</span><a name="Page_173" id="Page_173"></a>maining corner (lower left), the more carbohydrate (starch and
+sugar).</p>
+
+<div class="sidenote">Ideal Food Proportions</div>
+
+<p>An ideal proportion of the three food elements is to be had only in the
+middle compartment of the lowest row. But it is by no means necessary or
+advisable to confine one&#8217;s diet to the few foods which happen to fall in
+that compartment, provided foods chosen from other compartments
+<i>balance</i> each other. Thus, fruit and nuts balance each other, the one
+being at the left and the other at the right of the ideal compartment.
+In the same way, potatoes and cream balance each other, as do bread and
+butter. Instinctively these combinations have been chosen, especially
+bread and butter. This combination is, however, slightly too low in
+protein, and a better balance is obtained by adding a little from the
+compartment vertically above the ideal. In this way we obtain the
+familiar meat-, egg-, or cheese-sandwich, constituting of itself a
+fairly well-balanced meal.</p>
+
+<p>In short, in order to maintain a diet correct as to protein, it is only
+necessary to make our main choices from the lowest row and, in case the
+foods so chosen are near the bottom, to supplement these by a moderate
+use from the<span class="pagenum" title="Page&nbsp;174">&nbsp;</span><a name="Page_174" id="Page_174"></a> row above and a still more sparing use of those in the top
+compartment.</p>
+
+<p>The following more detailed and specific table of food values will prove
+helpful to those who desire intelligently to balance their diet or to
+provide balanced menus for their families. A very little attention to
+this subject will enable one to acquire sufficient knowledge of dietetic
+needs to successfully govern the diet in a general way without weighing
+or measuring the food. In the following table the number of calories
+available in ordinary food portions is stated. Such a table should not,
+of course, be memorized, but an occasional reference to it will enable
+one soon to acquire a working knowledge of the food values of the main
+articles in the dietary.</p>
+
+<h5><span class="pagenum" title="Page&nbsp;175">&nbsp;</span><a name=
+  "Page_175" id="Page_175"></a>TABLE OF FOOD VALUES<a name="table_of_food_values" id="table_of_food_values"></a></h5>
+
+<table class="innercols" summary="A long list of foods and their nutrients.">
+<caption>
+THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION
+CONTAINING 100&nbsp;CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN
+THE 100 IN THE FORM OF PROTEIN, FAT AND CARBOHYDRATE.<a name=
+"FNanchor_A_1" id="FNanchor_A_1"></a><a href="#Footnote_A_1" class=
+"fnanchor">[A]</a>
+</caption>
+<thead>
+<tr class="top">
+  <th rowspan="2" colspan="2">Name of Food</th>
+  <th rowspan="2" abbr="100 calorie portion">&ldquo;Portion&rdquo; Containing 100 Calories Roughly
+  Described</th>
+  <th colspan="2">Wgt. of 100 Calories</th>
+  <th colspan="3">Percent of</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">Gram</th>
+  <th>Ounce</th>
+  <th>Protein</th>
+  <th>Fat</th>
+  <th>Carbo-<br />hydrate</th>
+</tr>
+</thead>
+<tbody>
+<tr class="top">
+  <th colspan="8">VEGETABLES</th>
+</tr>
+<tr>
+  <td class="fn"><a name="FNanchor_B_2" id="FNanchor_B_2"></a><a href=
+  "#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Artichokes, as purchased,
+  average, canned</td>
+  <td class="tdl"></td>
+  <td>430&nbsp;&nbsp;&nbsp;</td>
+  <td>15.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>86&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Asparagus, as purchased, average, canned</td>
+  <td class="tdl"></td>
+  <td>540&nbsp;&nbsp;&nbsp;</td>
+  <td>19.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>33&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>62&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Asparagus, as purchased, average, cooked</td>
+  <td class="tdl"></td>
+  <td>206&nbsp;&nbsp;&nbsp;</td>
+  <td>7.19</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Beans, baked, canned</td>
+  <td class="tdl">Small side dish</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+  <td>2.66</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>61&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Beans, Lima, canned</td>
+  <td class="tdl">Large side dish</td>
+  <td>126&nbsp;&nbsp;&nbsp;</td>
+  <td>4.44</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Beans, string, cooked</td>
+  <td class="tdl">Five servings</td>
+  <td>480&nbsp;&nbsp;&nbsp;</td>
+  <td>16.66</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>48&nbsp;&nbsp;&nbsp;</td>
+  <td>37&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Beets, edible portion, cooked</td>
+  <td class="tdl">Three servings</td>
+  <td>245&nbsp;&nbsp;&nbsp;</td>
+  <td>8.7&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cabbage, edible portion</td>
+  <td class="tdl"></td>
+  <td>310&nbsp;&nbsp;&nbsp;</td>
+  <td>17.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Carrots, edible portion, average, fresh</td>
+  <td class="tdl"></td>
+  <td>215&nbsp;&nbsp;&nbsp;</td>
+  <td>7.6&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>82&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Carrots, cooked</td>
+  <td class="tdl">Two servings</td>
+  <td>164&nbsp;&nbsp;&nbsp;</td>
+  <td>5.81</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>56&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cauliflower, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>312&nbsp;&nbsp;&nbsp;</td>
+  <td>11.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>62&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Celery, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>540&nbsp;&nbsp;&nbsp;</td>
+  <td>19.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Corn, sweet, cooked</td>
+  <td class="tdl">One side dish</td>
+  <td>99&nbsp;&nbsp;&nbsp;</td>
+  <td>3.5&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cucumbers, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>565&nbsp;&nbsp;&nbsp;</td>
+  <td>20.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Egg plant, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>350&nbsp;&nbsp;&nbsp;</td>
+  <td>12.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Lentils, cooked</td>
+  <td class="tdl"></td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+  <td>3.15</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Lettuce, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>505&nbsp;&nbsp;&nbsp;</td>
+  <td>18.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>61&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Mushrooms, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>215&nbsp;&nbsp;&nbsp;</td>
+  <td>7.6&nbsp;&nbsp;</td>
+  <td>31&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>61&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Onions, fresh, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>200&nbsp;&nbsp;&nbsp;</td>
+  <td>7.1&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>82&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><span class="pagenum" title=
+    "Page&nbsp;176">&nbsp;</span><a name="Page_176" id=
+    "Page_176"></a><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+    <td class="tdl0">Onions, cooked
+  </td>
+  <td class="tdl">Two large servings</td>
+  <td>240&nbsp;&nbsp;&nbsp;</td>
+  <td>8.4&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>40&nbsp;&nbsp;&nbsp;</td>
+  <td>48&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Parsnips, edible portion, average</td>
+  <td class="tdl">One and a half servings</td>
+  <td>152&nbsp;&nbsp;&nbsp;</td>
+  <td>5.3&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>83&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Parsnips, cooked</td>
+  <td class="tdl"></td>
+  <td>163&nbsp;&nbsp;&nbsp;</td>
+  <td>5.74</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>56&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Peas, green, canned</td>
+  <td class="tdl">Two servings</td>
+  <td>178&nbsp;&nbsp;&nbsp;</td>
+  <td>6.3&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Peas, green, cooked</td>
+  <td class="tdl">One serving</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+  <td>3.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>50&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Potatoes, baked</td>
+  <td class="tdl">One good sized</td>
+  <td>86&nbsp;&nbsp;&nbsp;</td>
+  <td>3.05</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Potatoes, boiled</td>
+  <td class="tdl">One large sized</td>
+  <td>102&nbsp;&nbsp;&nbsp;</td>
+  <td>3.62</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Potatoes, mashed (creamed)</td>
+  <td class="tdl">One serving</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+  <td>3.14</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>65&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Potatoes, steamed</td>
+  <td class="tdl">One serving</td>
+  <td>101&nbsp;&nbsp;&nbsp;</td>
+  <td>3.57</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Potatoes, chips</td>
+  <td class="tdl">One-half serving</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+  <td>.6&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+  <td>33&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Potatoes, sweet, cooked</td>
+  <td class="tdl">Half of average potato</td>
+  <td>49&nbsp;&nbsp;&nbsp;</td>
+  <td>1.7&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pumpkins, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>380&nbsp;&nbsp;&nbsp;</td>
+  <td>13.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Radishes, as purchased</td>
+  <td class="tdl"></td>
+  <td>480&nbsp;&nbsp;&nbsp;</td>
+  <td>17.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Rhubarb, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>430&nbsp;&nbsp;&nbsp;</td>
+  <td>15.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Spinach, cooked, as purchased</td>
+  <td class="tdl">Two ordinary servings</td>
+  <td>174&nbsp;&nbsp;&nbsp;</td>
+  <td>6.1&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>66&nbsp;&nbsp;&nbsp;</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Squash, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>210&nbsp;&nbsp;&nbsp;</td>
+  <td>7.4&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>78&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Succotash, canned, as purchased, average</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+  <td>3.5&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>76&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Tomatoes, fresh, as purchased, average</td>
+  <td class="tdl">Four average tomatoes</td>
+  <td>430&nbsp;&nbsp;&nbsp;</td>
+  <td>15.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>69&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Tomatoes, canned</td>
+  <td class="tdl"></td>
+  <td>431&nbsp;&nbsp;&nbsp;</td>
+  <td>15.2&nbsp;&nbsp;</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Turnips, edible portion, average</td>
+  <td class="tdl">Two large servings</td>
+  <td>246&nbsp;&nbsp;&nbsp;</td>
+  <td>8.7&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>83&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Vegetable oysters</td>
+  <td class="tdl"></td>
+  <td>273&nbsp;&nbsp;&nbsp;</td>
+  <td>9.62</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>51&nbsp;&nbsp;&nbsp;</td>
+  <td>39&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8"><span class="pagenum" title=
+  "Page&nbsp;177">&nbsp;</span><a name="Page_177" id=
+  "Page_177"></a>FRUITS (FRESH OR COOKED)</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Apples, as purchased</td>
+  <td class="tdl">Two apples</td>
+  <td>206&nbsp;&nbsp;&nbsp;</td>
+  <td>7.3&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apples, baked</td>
+  <td class="tdl"></td>
+  <td>94&nbsp;&nbsp;&nbsp;</td>
+  <td>3.3&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>93&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apples, sauce</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>111&nbsp;&nbsp;&nbsp;</td>
+  <td>3.9&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>93&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Apricots, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>168&nbsp;&nbsp;&nbsp;</td>
+  <td>5.92</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>92&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apricots, cooked</td>
+  <td class="tdl">Large serving</td>
+  <td>131&nbsp;&nbsp;&nbsp;</td>
+  <td>4.61</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>94&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Bananas, yellow, edible portion, average</td>
+  <td class="tdl">One large</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+  <td>3.5&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Blackberries, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>170&nbsp;&nbsp;&nbsp;</td>
+  <td>5.9&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Blueberries</td>
+  <td class="tdl"></td>
+  <td>128&nbsp;&nbsp;&nbsp;</td>
+  <td>4.6&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Blueberries, canned, as purchased</td>
+  <td class="tdl"></td>
+  <td>165&nbsp;&nbsp;&nbsp;</td>
+  <td>5.8&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cantaloupe</td>
+  <td class="tdl">Half ordinary serving</td>
+  <td>243&nbsp;&nbsp;&nbsp;</td>
+  <td>8.6&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>94&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cherries, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>124&nbsp;&nbsp;&nbsp;</td>
+  <td>4.4&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cranberries, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>210&nbsp;&nbsp;&nbsp;</td>
+  <td>7.5&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Grapes, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>136&nbsp;&nbsp;&nbsp;</td>
+  <td>4.8&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>80&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Grape fruit</td>
+  <td class="tdl"></td>
+  <td>215&nbsp;&nbsp;&nbsp;</td>
+  <td>7.57</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Grape juice</td>
+  <td class="tdl">Small glass</td>
+  <td>120&nbsp;&nbsp;&nbsp;</td>
+  <td>4.2&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Gooseberries</td>
+  <td class="tdl"></td>
+  <td>261&nbsp;&nbsp;&nbsp;</td>
+  <td>9.2&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>95&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Lemons</td>
+  <td class="tdl"></td>
+  <td>215&nbsp;&nbsp;&nbsp;</td>
+  <td>7.57</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Lemon juice</td>
+  <td class="tdl"></td>
+  <td>246&nbsp;&nbsp;&nbsp;</td>
+  <td>8.77</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Nectarines</td>
+  <td class="tdl"></td>
+  <td>147&nbsp;&nbsp;&nbsp;</td>
+  <td>5.18</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>96&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Olives, ripe</td>
+  <td class="tdl">About seven olives</td>
+  <td>37&nbsp;&nbsp;&nbsp;</td>
+  <td>1.31</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Oranges, as purchased, average</td>
+  <td class="tdl">One very large</td>
+  <td>270&nbsp;&nbsp;&nbsp;</td>
+  <td>9.4&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Oranges, juice</td>
+  <td class="tdl">Large glass</td>
+  <td>188&nbsp;&nbsp;&nbsp;</td>
+  <td>6.62</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Peaches, as purchased, average</td>
+  <td class="tdl">Three ordinary</td>
+  <td>290&nbsp;&nbsp;&nbsp;</td>
+  <td>10.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Peaches, sauce</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>136&nbsp;&nbsp;&nbsp;</td>
+  <td>4.78</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>94&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Peaches, juice</td>
+  <td class="tdl">Ordinary glass</td>
+  <td>136&nbsp;&nbsp;&nbsp;</td>
+  <td>4.80</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pears</td>
+  <td class="tdl">One large pear</td>
+  <td>173&nbsp;&nbsp;&nbsp;</td>
+  <td>5.40</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pears, sauce</td>
+  <td class="tdl"></td>
+  <td>113&nbsp;&nbsp;&nbsp;</td>
+  <td>3.98</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>93&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pineapples, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>226&nbsp;&nbsp;&nbsp;</td>
+  <td>8.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Raspberries, black</td>
+  <td class="tdl"></td>
+  <td>146&nbsp;&nbsp;&nbsp;</td>
+  <td>5.18</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>76&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Raspberries, red</td>
+  <td class="tdl"></td>
+  <td>178&nbsp;&nbsp;&nbsp;</td>
+  <td>6.29</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>92&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Strawberries, as purchased, average</td>
+  <td class="tdl">Two servings</td>
+  <td>260&nbsp;&nbsp;&nbsp;</td>
+  <td>9.1&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Watermelon, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>760&nbsp;&nbsp;&nbsp;</td>
+  <td>27.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8"><span class="pagenum" title=
+  "Page&nbsp;178">&nbsp;</span><a name="Page_178" id=
+  "Page_178"></a>COOKED MEATS</th>
+</tr>
+<tr>
+  <td class="fn"><a name="FNanchor_C_3" id="FNanchor_C_3"></a><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, round, boiled (fat), 1099<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>36&nbsp;&nbsp;&nbsp;</td>
+  <td>1.3&nbsp;&nbsp;</td>
+  <td>40&nbsp;&nbsp;&nbsp;</td>
+  <td>60&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, round, boiled (lean), 1206<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Large serving</td>
+  <td>62&nbsp;&nbsp;&nbsp;</td>
+  <td>2.2&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, round, boiled (med.), 1188<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>44&nbsp;&nbsp;&nbsp;</td>
+  <td>1.6&nbsp;&nbsp;</td>
+  <td>60&nbsp;&nbsp;&nbsp;</td>
+  <td>40&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, 5th right rib, roasted, 1538<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Half serving</td>
+  <td>18.5</td>
+  <td>.65</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, 5th right rib, roasted, 1616<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, 5th right rib, roasted, 1615<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Very small serving</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>.88</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>82&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, ribs, boiled, 1169<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>30&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Beef, ribs, boiled, 1170<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Very small serving</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>.87</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Calves foot jelly, as purchased</td>
+  <td class="tdl"></td>
+  <td>112&nbsp;&nbsp;&nbsp;</td>
+  <td>4.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Chicken, as purchased, canned</td>
+  <td class="tdl">One thin slice</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Lamb chops, boiled, edible portion, average</td>
+  <td class="tdl">One small chop</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>76&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Lamb, leg, roast</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>50&nbsp;&nbsp;&nbsp;</td>
+  <td>1.8&nbsp;&nbsp;</td>
+  <td>40&nbsp;&nbsp;&nbsp;</td>
+  <td>60&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Mutton, leg, boiled, 1184<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Large serving</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>65&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Pork, ham, boiled (fat), 1174<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>20.5</td>
+  <td>.73</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>86&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Pork, ham, boiled, 1192<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Ordinary serving</td>
+  <td>32.5</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Pork, ham, roasted (fat), 1484<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Pork, ham, roasted (lean), 1511<a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Small serving</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>33&nbsp;&nbsp;&nbsp;</td>
+  <td>67&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Turkey, as purchased, canned</td>
+  <td class="tdl">Small serving</td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>.99</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_C_3" class="fnanchor">[C]</a></td>
+  <td class="tdl0">Veal, leg, boiled,
+  1182<a name="FNanchor_D_4" id="FNanchor_D_4"></a><a href=
+  "#Footnote_D_4" class="fnanchor">[D]</a></td>
+  <td class="tdl">Large serving</td>
+  <td>67.5</td>
+  <td>2.4&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8"><span class="pagenum" title=
+  "Page&nbsp;179">&nbsp;</span><a name="Page_179" id=
+  "Page_179"></a>CAKES, PASTRY, PUDDING AND DESSERTS</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cake, chocolate layer, as purchased</td>
+  <td class="tdl">Half ordinary square piece</td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>.98</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>22&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cake, gingerbread, as purchased</td>
+  <td class="tdl">Half ordinary square piece</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cake, sponge, as purchased</td>
+  <td class="tdl">Small piece</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>.89</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>68&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Custard, caramel</td>
+  <td class="tdl"></td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+  <td>2.51</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Custard, milk</td>
+  <td class="tdl">Ordinary cup</td>
+  <td>122&nbsp;&nbsp;&nbsp;</td>
+  <td>4.29</td>
+  <td>26&nbsp;&nbsp;&nbsp;</td>
+  <td>56&nbsp;&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Custard, tapioca</td>
+  <td class="tdl">Two-thirds ordinary</td>
+  <td>69.5</td>
+  <td>2.45</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Doughnuts, as purchased</td>
+  <td class="tdl">Half a doughnut</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.8&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>45&nbsp;&nbsp;&nbsp;</td>
+  <td>49&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Lady fingers, as purchased</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.95</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>78&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Macaroons, as purchased</td>
+  <td class="tdl"></td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.82</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>33&nbsp;&nbsp;&nbsp;</td>
+  <td>61&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pie, apple, as purchased</td>
+  <td class="tdl">One-third ordinary piece</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.3&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pie, cream, as purchased</td>
+  <td class="tdl">One-fourth ordinary piece</td>
+  <td>30&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pie, custard, as purchased</td>
+  <td class="tdl">One-third ordinary piece</td>
+  <td>55&nbsp;&nbsp;&nbsp;</td>
+  <td>1.9&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>59&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pie, lemon, as purchased</td>
+  <td class="tdl">One-third ordinary piece</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.35</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>36&nbsp;&nbsp;&nbsp;</td>
+  <td>58&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pie, mince, as purchased</td>
+  <td class="tdl">One-fourth ordinary piece</td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>54&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pie, squash, as purchased</td>
+  <td class="tdl">One-third ordinary piece</td>
+  <td>55&nbsp;&nbsp;&nbsp;</td>
+  <td>1.9&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>42&nbsp;&nbsp;&nbsp;</td>
+  <td>48&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pudding, apple sago</td>
+  <td class="tdl"></td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+  <td>3.02</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pudding, brown betty</td>
+  <td class="tdl">Half ordinary serving</td>
+  <td>56.6</td>
+  <td>2.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pudding, cream rice</td>
+  <td class="tdl">Very small serving</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+  <td>2.65</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pudding, Indian meal</td>
+  <td class="tdl">Half ordinary serving</td>
+  <td>56.6</td>
+  <td>2.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pudding, apple tapioca</td>
+  <td class="tdl">Small serving</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+  <td>2.8&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>98&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Tapioca, cooked</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>108&nbsp;&nbsp;&nbsp;</td>
+  <td>3.85</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>98&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8">FRUITS (DRIED)</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Apples, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apricots, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>1.24</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Dates, edible portion, average</td>
+  <td class="tdl">Three large</td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>.99</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Dates, as purchased</td>
+  <td class="tdl"></td>
+  <td>31&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Figs, edible portion, average</td>
+  <td class="tdl">One large</td>
+  <td>31&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>95&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Prunes, edible portion, average</td>
+  <td class="tdl">Three large</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>1.14</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>97&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Prunes, as purchased</td>
+  <td class="tdl"></td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.35</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>97&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Raisins, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>1.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Raisins, as purchased</td>
+  <td class="tdl"></td>
+  <td>31&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8"><span class="pagenum" title=
+  "Page&nbsp;180">&nbsp;</span><a name="Page_180" id=
+  "Page_180"></a>CEREALS</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Bread, brown, as purchased, average</td>
+  <td class="tdl">Ordinary thick slice</td>
+  <td>43&nbsp;&nbsp;&nbsp;</td>
+  <td>1.5&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>84&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Bread, corn (johnnycake) as purchased, average</td>
+  <td class="tdl">Small square</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.3&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>72&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Bread, white, home made, as purchased</td>
+  <td class="tdl">Ordinary thick slice</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.3&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Corn flakes, toasted</td>
+  <td class="tdl">Ordinary cereal dishful</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.97</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>88&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Corn meal, granular, average</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Corn meal, unbolted, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>26&nbsp;&nbsp;&nbsp;</td>
+  <td>.92</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>80&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Crackers, graham, as purchased</td>
+  <td class="tdl">Two crackers</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.82</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Crackers, oatmeal, as purchased</td>
+  <td class="tdl">Two crackers</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.81</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>65&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Hominy, cooked</td>
+  <td class="tdl">Large serving</td>
+  <td>120&nbsp;&nbsp;&nbsp;</td>
+  <td>4.2&nbsp;&nbsp;</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Macaroni, average</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>83&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Macaroni, average, cooked</td>
+  <td class="tdl">Ordinary serving</td>
+  <td>110&nbsp;&nbsp;&nbsp;</td>
+  <td>3.85</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>71&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Oatmeal, average, boiled</td>
+  <td class="tdl">One and a half serving</td>
+  <td>159&nbsp;&nbsp;&nbsp;</td>
+  <td>5.6&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Popcorn, average</td>
+  <td class="tdl"></td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>.86</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>11&nbsp;&nbsp;&nbsp;</td>
+  <td>78&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Rice, uncooked</td>
+  <td class="tdl"></td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>.98</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>90&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Rice, boiled, average</td>
+  <td class="tdl">Ordinary cereal dish</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+  <td>3.1&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Rice, flakes</td>
+  <td class="tdl">Ordinary cereal dish</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.94</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Rolls, Vienna, as purchased, average</td>
+  <td class="tdl">One large roll</td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>81&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a><span class="pagenum" title=
+  "Page&nbsp;181">&nbsp;</span><a name="Page_181" id=
+  "Page_181"></a></td>
+  <td class="tdl0">Shredded wheat</td>
+  <td class="tdl">One biscuit</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.94</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>4.5</td>
+  <td>82.5</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Spaghetti, average</td>
+  <td class="tdl"></td>
+  <td>28&nbsp;&nbsp;&nbsp;</td>
+  <td>.97</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Wheat flour, entire wheat average</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>80&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Wheat flour, graham, average</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.96</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>80&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Wheat flour, patent roller process, family and straight grade
+  spring wheat, average</td>
+  <td class="tdl"></td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.97</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Zwieback</td>
+  <td class="tdl">Size of thick slice bread</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.81</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>70&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8">DAIRY PRODUCTS</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Butter, as purchased</td>
+  <td class="tdl">Ordinary pat or ball</td>
+  <td>12.5</td>
+  <td>.44</td>
+  <td>.5</td>
+  <td>99.5</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Buttermilk, as purchased</td>
+  <td class="tdl">One and a half glass</td>
+  <td>275&nbsp;&nbsp;&nbsp;</td>
+  <td>9.7&nbsp;&nbsp;</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>12&nbsp;&nbsp;&nbsp;</td>
+  <td>54&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, American, pale, as purchased</td>
+  <td class="tdl">One and a half cubic in</td>
+  <td>22&nbsp;&nbsp;&nbsp;</td>
+  <td>.77</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, cottage, as purchased</td>
+  <td class="tdl">Four cubic in</td>
+  <td>89&nbsp;&nbsp;&nbsp;</td>
+  <td>3.12</td>
+  <td>76&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, full cream, as purchased</td>
+  <td class="tdl">One and a half cubic in.</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.82</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, Neufchatel, as purchased</td>
+  <td class="tdl">One and a half cubic in.</td>
+  <td>29.5</td>
+  <td>1.05</td>
+  <td>22&nbsp;&nbsp;&nbsp;</td>
+  <td>76&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, Swiss, as purchased</td>
+  <td class="tdl">One and a half cubic in.</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>.8&nbsp;&nbsp;</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>74&nbsp;&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cheese, pineapple, as purchased</td>
+  <td class="tdl">One and a half cubic in.</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>.72</td>
+  <td>25&nbsp;&nbsp;&nbsp;</td>
+  <td>73&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cream</td>
+  <td class="tdl">One quarter ordinary glass</td>
+  <td>49&nbsp;&nbsp;&nbsp;</td>
+  <td>1.7&nbsp;&nbsp;</td>
+  <td>5&nbsp;&nbsp;&nbsp;</td>
+  <td>86&nbsp;&nbsp;&nbsp;</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Kumyss</td>
+  <td class="tdl"></td>
+  <td>188&nbsp;&nbsp;&nbsp;</td>
+  <td>6.7&nbsp;&nbsp;</td>
+  <td>21&nbsp;&nbsp;&nbsp;</td>
+  <td>37&nbsp;&nbsp;&nbsp;</td>
+  <td>42&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Milk, condensed, sweetened, as purch.</td>
+  <td class="tdl"></td>
+  <td>30&nbsp;&nbsp;&nbsp;</td>
+  <td>1.06</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>23&nbsp;&nbsp;&nbsp;</td>
+  <td>67&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Milk, condensed, unsweetened (evap. cream) as purchased</td>
+  <td class="tdl"></td>
+  <td>59&nbsp;&nbsp;&nbsp;</td>
+  <td>2.05</td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>50&nbsp;&nbsp;&nbsp;</td>
+  <td>26&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Milk, skimmed, as purchased</td>
+  <td class="tdl">One and a half glasses</td>
+  <td>255&nbsp;&nbsp;&nbsp;</td>
+  <td>9.4&nbsp;&nbsp;</td>
+  <td>37&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+  <td>56&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Milk, whole, as purchased</td>
+  <td class="tdl">Small glass</td>
+  <td>140&nbsp;&nbsp;&nbsp;</td>
+  <td>4.9&nbsp;&nbsp;</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+  <td>52&nbsp;&nbsp;&nbsp;</td>
+  <td>29&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Whey, as purchased</td>
+  <td class="tdl">Two glasses</td>
+  <td>360&nbsp;&nbsp;&nbsp;</td>
+  <td>13&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>75&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8">SWEETS AND PICKLES</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a><span class="pagenum" title=
+  "Page&nbsp;182">&nbsp;</span><a name="Page_182" id=
+  "Page_182"></a></td>
+  <td class="tdl0">Catsup, tomato, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>170&nbsp;&nbsp;&nbsp;</td>
+  <td>6.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>3&nbsp;&nbsp;&nbsp;</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Honey, as purchased</td>
+  <td class="tdl">Four teaspoonfuls</td>
+  <td>30&nbsp;&nbsp;&nbsp;</td>
+  <td>1.05</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>99&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Marmalade (orange peel)</td>
+  <td class="tdl"></td>
+  <td>28.3</td>
+  <td>1.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>.5</td>
+  <td>2.5</td>
+  <td>97&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Molasses, cane</td>
+  <td class="tdl"></td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>.5</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>99.5</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Olives, green, edible portion</td>
+  <td class="tdl">Seven olives</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>1.1&nbsp;&nbsp;</td>
+  <td>1&nbsp;&nbsp;&nbsp;</td>
+  <td>84&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Olives, ripe, edible portion</td>
+  <td class="tdl">Seven olives</td>
+  <td>38&nbsp;&nbsp;&nbsp;</td>
+  <td>1.3&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+  <td>91&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pickles, mixed, as purchased</td>
+  <td class="tdl"></td>
+  <td>415&nbsp;&nbsp;&nbsp;</td>
+  <td>14.6&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>67&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Sugar, granulated</td>
+  <td class="tdl">Three teaspoonfuls or one and a half lumps</td>
+  <td>24&nbsp;&nbsp;&nbsp;</td>
+  <td>.86</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Sugar, maple</td>
+  <td class="tdl">Four teaspoonfuls</td>
+  <td>29&nbsp;&nbsp;&nbsp;</td>
+  <td>1.03</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Sirup, maple</td>
+  <td class="tdl">Four teaspoonfuls</td>
+  <td>35&nbsp;&nbsp;&nbsp;</td>
+  <td>1.2&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8">NUTS</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a><span class="pagenum" title=
+  "Page&nbsp;183">&nbsp;</span><a name="Page_183" id=
+  "Page_183"></a></td>
+  <td class="tdl0">Almonds, edible portion, average</td>
+  <td class="tdl">About eight</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+  <td>.53</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Beechnuts</td>
+  <td class="tdl"></td>
+  <td>14.8</td>
+  <td>.52</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>79&nbsp;&nbsp;&nbsp;</td>
+  <td>8&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Brazil nuts, edible portion</td>
+  <td class="tdl">Three ordinary size</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>.49</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>86&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Butternuts</td>
+  <td class="tdl"></td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>.50</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>82&nbsp;&nbsp;&nbsp;</td>
+  <td>2&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Cocoanuts</td>
+  <td class="tdl"></td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>.57</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+  <td>77&nbsp;&nbsp;&nbsp;</td>
+  <td>19&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Chestnuts, fresh, edible portion, average</td>
+  <td class="tdl"></td>
+  <td>40&nbsp;&nbsp;&nbsp;</td>
+  <td>1.4&nbsp;&nbsp;</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>70&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Filberts, edible portion, average</td>
+  <td class="tdl">Ten nuts</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>.48</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>84&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Hickory nuts</td>
+  <td class="tdl"></td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>.47</td>
+  <td>9&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Peanuts, edible portion, average</td>
+  <td class="tdl">Thirteen double</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>.62</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>63&nbsp;&nbsp;&nbsp;</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pecans, polished, edible portion</td>
+  <td class="tdl">About eight</td>
+  <td>13&nbsp;&nbsp;&nbsp;</td>
+  <td>.46</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+  <td>87&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Pine nuts (pignolias), edible portion</td>
+  <td class="tdl">About eighty</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>.56</td>
+  <td>22&nbsp;&nbsp;&nbsp;</td>
+  <td>74&nbsp;&nbsp;&nbsp;</td>
+  <td>4&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Walnuts, California, edible portion</td>
+  <td class="tdl">About six</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>.48</td>
+  <td>10&nbsp;&nbsp;&nbsp;</td>
+  <td>83&nbsp;&nbsp;&nbsp;</td>
+  <td>7&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="8">MISCELLANEOUS</th>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Eggs, hen&#8217;s, boiled</td>
+  <td class="tdl">One large egg</td>
+  <td>59&nbsp;&nbsp;&nbsp;</td>
+  <td>2.1&nbsp;&nbsp;</td>
+  <td>32&nbsp;&nbsp;&nbsp;</td>
+  <td>68&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Eggs, hen&#8217;s whites</td>
+  <td class="tdl"></td>
+  <td>181&nbsp;&nbsp;&nbsp;</td>
+  <td>6.4&nbsp;&nbsp;</td>
+  <td>100&nbsp;&nbsp;&nbsp;</td>
+  <td>0&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Eggs, hen&#8217;s, yolks</td>
+  <td class="tdl">Two yolks</td>
+  <td>27&nbsp;&nbsp;&nbsp;</td>
+  <td>.94</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+  <td>83&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Omelet</td>
+  <td class="tdl"></td>
+  <td>94&nbsp;&nbsp;&nbsp;</td>
+  <td>3.3&nbsp;&nbsp;</td>
+  <td>34&nbsp;&nbsp;&nbsp;</td>
+  <td>60&nbsp;&nbsp;&nbsp;</td>
+  <td>6&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Soup, beef, as purchased, average</td>
+  <td class="tdl"></td>
+  <td>380&nbsp;&nbsp;&nbsp;</td>
+  <td>13.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>69&nbsp;&nbsp;&nbsp;</td>
+  <td>14&nbsp;&nbsp;&nbsp;</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Soup, bean, as purchased, average</td>
+  <td class="tdl">Very large plate</td>
+  <td>150&nbsp;&nbsp;&nbsp;</td>
+  <td>5.4&nbsp;&nbsp;</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>20&nbsp;&nbsp;&nbsp;</td>
+  <td>60&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Soup, cream of celery, as purch., average</td>
+  <td class="tdl">Two plates</td>
+  <td>180&nbsp;&nbsp;&nbsp;</td>
+  <td>6.3&nbsp;&nbsp;</td>
+  <td>16&nbsp;&nbsp;&nbsp;</td>
+  <td>47&nbsp;&nbsp;&nbsp;</td>
+  <td>37&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Consomme, as purchased</td>
+  <td class="tdl"></td>
+  <td>830&nbsp;&nbsp;&nbsp;</td>
+  <td>29.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td>85&nbsp;&nbsp;&nbsp;</td>
+  <td>00&nbsp;&nbsp;&nbsp;</td>
+  <td>15&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td>
+  <td class="tdl0">Clam chowder, as purchased</td>
+  <td class="tdl">Two plates</td>
+  <td>230&nbsp;&nbsp;&nbsp;</td>
+  <td>8.25</td>
+  <td>17&nbsp;&nbsp;&nbsp;</td>
+  <td>18&nbsp;&nbsp;&nbsp;</td>
+  <td>65&nbsp;&nbsp;&nbsp;</td>
+</tr>
+</tbody>
+</table>
+
+<div class="footnote"><p><a name="Footnote_A_1" id="Footnote_A_1"></a><span class="label"><a href="#FNanchor_A_1">[A]</a></span> Abstracted from A Graphic Method of Practical Dietetics,
+Irving Fisher, Journal of A.&nbsp;M.&nbsp;A., Vol.&nbsp;xlviii, pp.&nbsp;1316&ndash;1324.</p></div>
+
+<div class="footnote"><p><a name="Footnote_B_2" id="Footnote_B_2"></a><span class="label"><a href="#FNanchor_B_2">[B]</a></span> Chemical Composition of American Food Materials. Atwater
+and Bryant. U.&nbsp;S. Department of Agriculture Bulletin, No.&nbsp;28.</p></div>
+
+<div class="footnote"><p><a name="Footnote_C_3" id="Footnote_C_3"></a><span class="label"><a href="#FNanchor_C_3">[C]</a></span> Experiments on Losses in Cooking Meats. (1900103, Grindley,
+U.&nbsp;S. Department of Agriculture Bulletin, No.&nbsp;141.)</p></div>
+
+<div class="footnote"><p><a name="Footnote_D_4" id="Footnote_D_4"></a><span class="label"><a href="#FNanchor_D_4">[D]</a></span> Laboratory number of specimen, as per Experiments on Losses
+in Cooking Meat.</p></div>
+
+<div class="sidenote">Cost of Ready to Serve Foods</div>
+
+<p><span class="pagenum" title="Page&nbsp;184">&nbsp;</span><a name="Page_184" id="Page_184"></a>The following table, adapted from one compiled by Gephart and Lusk
+(&ldquo;Analysis and Cost of Ready to Serve Foods&rdquo;), shows in convenient form
+the relative energy values and cost of the more commonly used articles
+of food.</p>
+
+<p>A brief glance at this table will show how easily one might slowly
+starve on very expensive food, and yet how easily the energy food needed
+can be secured at a very low cost.</p>
+
+<p>It would, of course, be a great mistake to regulate the diet solely with
+regard to fuel value. Digestibility, as well as protein, mineral and
+vitamin requirements, must also be considered. Nevertheless, the main
+requirement is for fuel, and this, as the table shows, can be secured at
+a surprizingly low cost.</p>
+
+<table class="innercols" summary="A long list of restaurant-bought foods, their cost and energy value.">
+<thead>
+<tr class="top">
+  <th colspan="2">Name of Food.</th>
+  <th abbr="Calories">No. of<br />Calories<br />in One<br />Order.<a name="FNanchor_E_5" id=
+  "FNanchor_E_5"></a><a href="#Footnote_E_5" class=
+  "fnanchor">[E]</a></th>
+  <th abbr="Cost">Cost of<br />One Order<br />&ldquo;Quick Lunch&rdquo;<br />Restaurant.</th>
+</tr>
+</thead>
+<tbody>
+<tr>
+  <td></td>
+  <td class="tdl0">Napoleon</td>
+  <td>418.6&nbsp;&nbsp;</td>
+  <td class="tdr">$0.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Crullers</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cabinet pudding and vanilla sauce</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cocoanut pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a name="FNanchor_F_6" id="FNanchor_F_6"></a><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a name="FNanchor_G_7" id=
+  "FNanchor_G_7"></a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef sandwich with roll</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Bath buns</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Bread custard pudding</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pineapple pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Corn muffins</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apple pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">New England pudding with vanilla sauce</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;185">&nbsp;</span><a name="Page_185" id="Page_185"></a></td>
+  <td class="tdl0">Chocolate spiced cakes.</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Walnut layer cake with marshmallow icing</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Milk crackers</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Bread pudding with vanilla sauce</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pumpkin pie</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Lamb croquettes and mashed potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Coffee cake</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Rhubarb pie</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">German meat cakes and French fried potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Old-fashioned molasses cake</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Lemon pie</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Vienna roast with French fried potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Butter cakes</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Minced ham sandwich</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pork and Boston beans</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cornmeal cakes with maple cane sirup</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham croquettes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cold rice pudding</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Ham sandwich with roll</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Banana layer cake</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Creamed chipped beef on toast</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cocoa</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef cutlet with tomato sauce</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">German meat cakes with lyonnaise potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Swiss cheese sandwich</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Boston baked beans</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Vienna roast, spaghetti and potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Chocolate cornstarch with cream</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Wheat cakes with maple cane sirup</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Milk crackers and milk</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">American cheese sandwich</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">New York baked beans</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Hot corn bread</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Country sausage</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Indian pudding with maple sauce</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Minced tongue sandwich with tea biscuits</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cream roll</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Beef cakes with brown gravy and macaroni</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">New York beans, on the side</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Graham crackers</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Broiled ham</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef hash, browned</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Oyster pie</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Minced chicken sandwich</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;186">&nbsp;</span><a name="Page_186" id="Page_186"></a></td>
+  <td class="tdl0">Apple tapioca pudding</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Potato salad</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Chocolate layer cake</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Breaded veal cutlet and tomato sauce</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Egg plant fried in butter</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Buckwheat cakes with maple cane sirup</td>
+  <td>417.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef croquettes with macaroni</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fried bacon with French fried potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Sardine sandwich</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Minced ham sandwich with olives</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham and New York Beans</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Vanilla cornstarch with cream</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef cutlet and mashed potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Lamb cutlet and mashed potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cocoanut cake</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cream cheese walnut sandwich</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">New York baked beans with tomato sauce</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham and Boston beans</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Liver and onions with French fried potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Beef stew</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Pork and New York beans</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham sandwich</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Rice croquette with bacon</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Baked apple with cream</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Frankfurters and potato salad</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Baked beans with macaroni</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cup of coffee (containing cream and sugar)</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Mince pie</td>
+  <td>417.6&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Lamb stew</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Broiled salt mackerel with mashed potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cherry pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pound cake</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken cutlet and mashed potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Shredded wheat and milk</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cream tapioca pudding</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Soda crackers and milk</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Chocolate eclair</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Baked lamb pie (individual)</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef sandwich</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Broiled bacon</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Rice cakes with maple cane sirup</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Cold ham</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef croquettes and spaghetti</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chipped beef and scrambled egg</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;187">&nbsp;</span><a name="Page_187" id="Page_187"></a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Minced ham with scrambled eggs</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Peach pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Baked macaroni and cheese</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Huckleberry pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">French toast with maple cane sirup.</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef and New York beans</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Blackberry pie</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Veal pot pie with dumplings</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Creamed codfish on toast</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Vienna roast with stewed tomatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Tomato omelet</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Small oyster fry</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Hot rice with cream</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Plain oyster fry with bacon</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Hamburger steak</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef hash, browned in pan</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef hash, steamed</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cream</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken wings on toast</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Country sausage and French fried potatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef and Boston beans</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Two fried eggs</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham omelet</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Plain omelet</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fried liver and mashed potatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Creamed chipped beef</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Large oyster fry</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apple fritters with fruit sauce</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fish cakes with tomato sauce</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">French fried potatoes, extra order</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Chocolate cornstarch with whipped cream</td>
+  <td>156.25</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Shredded wheat and cream</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken croquette and French fried potatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef hash with poached egg</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham and eggs</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Ham and potato salad</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Baked shad and dressing</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Hamburger steak with Spanish sauce</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Charlotte russe</td>
+  <td>156.25</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Creamed eggs on toast</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Bacon and eggs</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry fruit jelly with whipped cream</td>
+  <td>156.25</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Buckwheat cakes with country sausage</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Oyster sandwich</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Chicken giblets on toast</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;188">&nbsp;</span><a name="Page_188" id="Page_188"></a></td>
+  <td class="tdl0">Hot rice with butter</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pimento olive cheese sandwich</td>
+  <td>156.25</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Liver and bacon with lyonnaise potatoes</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef hash, browned, with two poached eggs</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Buttered toast</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Liver and bacon</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken hash</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Two scrambled eggs</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Milk</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Apple sauce with whipped cream</td>
+  <td>147.05</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Hot rice with poached egg</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef with potato salad</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Fish cakes with poached egg</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Cold roast beef</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Hot rice with milk</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Small steak</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.30</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Baked apple</td>
+  <td>138.8&nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Baked apple with ice cream</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Two lamb chops</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.30</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken salad sandwich</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef hash, steamed, with poached egg</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Boston beans on side</td>
+  <td>131.57</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Tomato sandwich</td>
+  <td>131.57</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Lamb chops, breaded, with mashed potatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Maple flakes with milk</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Corned beef</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Bulgarzoon</td>
+  <td>131.57</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Spanish omelet with French fried potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Baked apple custard with whipped cream</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Boiled rice, side order</td>
+  <td>131.57</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fried egg sandwich</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Onion omelet</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Baked weak fish with dressing</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Sirloin steak</td>
+  <td>1250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.50</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Fresh cooked oatmeal with cream</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fish cakes with macaroni</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Sliced bananas with cream</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Macaroni, side order</td>
+  <td>125&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast sirloin of beef and mashed potatoes</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Tomato omelet with potatoes</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Two boiled eggs</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fish cakes with spaghetti</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Macaroni omelet and tomato sauce</td>
+  <td>625&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;189">&nbsp;</span><a name="Page_189" id="Page_189"></a><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Small steak with onions</td>
+  <td>833.3&nbsp;&nbsp;</td>
+  <td class="tdr">.35</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fish cake sandwich</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Egg salad</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Parsley omelet</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Green split pea soup</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Vanilla ice cream</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Tenderloin steak with onions</td>
+  <td>1250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.55</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Cornflakes and milk</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry tart</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Tuna fish salad</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Sirloin steak with onions</td>
+  <td>1250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.55</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Pineapple fruit jelly with whipped cream</td>
+  <td>108.69</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Cup custard</td>
+  <td>227.2&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Roast beef with potato salad</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Tenderloin steak</td>
+  <td>1250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.60</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Milk toast</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry cornstarch with whipped cream</td>
+  <td>104.16</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry ice cream</td>
+  <td>208.3&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Clam chowder</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Chicken soup</td>
+  <td>312.5&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Crab meat salad</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Vegetable soup</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Stewed rhubarb</td>
+  <td>92.59</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Creamed chicken on toast</td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberries with cream</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberry short cake</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Chicken omelet</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Deviled crab</td>
+  <td>277.7&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Sliced bananas</td>
+  <td>89.28</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Spaghetti and cheese</td>
+  <td>178.57</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Fried ham</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Minced chicken sandwich with lettuce</td>
+  <td>166.66</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Bean soup with croutons</td>
+  <td>166.66</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Hot roast beef sandwich</td>
+  <td>250&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Club sandwich</td>
+  <td>416.6&nbsp;&nbsp;</td>
+  <td class="tdr">.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Sliced chicken sandwich</td>
+  <td>156.25</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Poached eggs on toast</td>
+  <td>500&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Strawberries with ice cream</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Cream of wheat</td>
+  <td>125&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Blackberries and cream</td>
+  <td>113.63</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Stewed corn</td>
+  <td>52.08</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Creamed asparagus on toast</td>
+  <td>192.3&nbsp;&nbsp;</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Watermelon</td>
+  <td>125&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Tomato soup with rice</td>
+  <td>73.52</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Sliced pineapple</td>
+  <td>35.21</td>
+  <td class="tdr">.05</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Grape Fruit</td>
+  <td>78.12</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a><a href="#Footnote_G_7" class=
+  "fnanchor">[G]</a></td>
+  <td class="tdl0">Raw oysters</td>
+  <td>55.55</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title="Page&nbsp;190">&nbsp;</span><a name="Page_190" id="Page_190"></a></td>
+  <td class="tdl0">Sliced tomatoes with lettuce</td>
+  <td>50&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href=
+  "#Footnote_F_6" class="fnanchor">[F]</a></td>
+  <td class="tdl0">Sliced tomatoes</td>
+  <td>30.48</td>
+  <td class="tdr">.10</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Tomatoes and lettuce with dressing</td>
+  <td>53.19</td>
+  <td class="tdr">.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Cantaloupe</td>
+  <td>36.23</td>
+  <td class="tdr">.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl0">Champagne<a name="FNanchor_H_8" id="FNanchor_H_8"></a><a href=
+  "#Footnote_H_8" class="fnanchor">[H]</a></td>
+  <td>357&nbsp;&nbsp; &nbsp;&nbsp;</td>
+  <td class="tdr">1.00</td>
+</tr>
+</tbody>
+</table>
+
+<div class="footnote"><p><a name="Footnote_E_5" id="Footnote_E_5"></a><span class="label"><a href="#FNanchor_E_5">[E]</a></span> These values cover the whole portion as served, including
+bread and butter.</p></div>
+
+<div class="footnote"><p><a name="Footnote_F_6" id="Footnote_F_6"></a><span class="label"><a href="#FNanchor_F_6">[F]</a></span> Contains 15&nbsp;per&nbsp;cent. or over of heat in protein.</p></div>
+
+<div class="footnote"><p><a name="Footnote_G_7" id="Footnote_G_7"></a><span class="label"><a href="#FNanchor_G_7">[G]</a></span> contains the protein of meat, milk, eggs or cheese.</p></div>
+
+<div class="footnote"><p><a name="Footnote_H_8" id="Footnote_H_8"></a><span class="label"><a href="#FNanchor_H_8">[H]</a></span> Not purchased in the restaurant.</p></div>
+
+<div class="sidenote">The Minimal Cost of Food</div>
+
+<p>Professor Graham Lusk has very kindly contributed the following comments
+and additional table, derived from this material:</p>
+
+<p>&ldquo;The above are analyses of 350 different samples of foods purchased over
+the counters of a company which maintains a chain of restaurants in New
+York City, and obtained without knowledge on the part of these
+restaurants that the analyses were contemplated.</p>
+
+<p>&ldquo;One may reliably assume that for the man of ordinary size, who lives
+without doing any special muscular exercise, the fuel requirement of the
+body each day amounts to 2,500&nbsp;calories of heat. Translated into common
+terms, this is the quantity of heat which would be required to raise
+about 25&nbsp;quarts of water from the freezing to the boiling point. Miss<span class="pagenum" title="Page&nbsp;191">&nbsp;</span><a name="Page_191" id="Page_191"></a>
+Cauble, a special investigator of the Association for the Improvement of
+the Condition of the Poor, kindly estimated the cost at wholesale prices
+of the ingredients of different portions sold in the restaurants. These
+are given in Table&nbsp;9 beginning on page&nbsp;64 of the pamphlet from which the
+above table was derived. The data enable one to construct a new table
+which gives the estimated wholesale cost of 2,500&nbsp;calories in the
+various familiar forms of food sold in the restaurant. This represents
+the minimum cost of fuel for the support of an adult during twenty-four
+hours without taking into consideration labor, fuel or rent which, in
+the case of the restaurant, must be included in the cost of the foods
+when they are eaten. It represents the minimal cost of food in the home.</p>
+
+<p>&ldquo;It appears from the table given below that the cost of 2,500&nbsp;calories
+in the wholesale market varies from $.04 in the case of boiled rice to
+$.61 for shad. About half of the dishes can be obtained at wholesale at
+a price less than $.25 for 2,500&nbsp;calories, or less than a cent per
+hundred calories, a cost which is the standard striven for in school
+lunches. The table is given on the next page.</p>
+
+<table summary="">
+<caption><span class="pagenum" title="Page&nbsp;192">&nbsp;</span><a name=
+  "Page_192" id="Page_192"></a>
+ESTIMATED WHOLESALE COST OF THE
+  UNCOOKED INGREDIENTS OF 2500&nbsp;CALORIES CONTAINED IN STANDARD
+  FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
+</caption>
+<tr>
+  <td></td>
+  <td class="tdl">Apple tapioca pudding</td>
+  <td>$.04</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Rice, boiled (side order)</td>
+  <td>.04</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Bath buns</td>
+  <td>.06</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pie, apple</td>
+  <td>.07</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pie, rhubarb</td>
+  <td>.08</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Apple, baked</td>
+  <td>.09</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pie, strawberry</td>
+  <td>.09</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cocoa</td>
+  <td>.09</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Crullers</td>
+  <td>.10</td>
+</tr>
+<tr>
+  <td class="fn"><a name="FNanchor_I_9" id=
+  "FNanchor_I_9"></a><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Fish cakes with tomato sauce</td>
+  <td>.13</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Muffins, corn</td>
+  <td>.13</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Lamb croquette and mashed potatoes</td>
+  <td>.14</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beans, Boston baked</td>
+  <td>.15</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, corned</td>
+  <td>.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pie, lemon</td>
+  <td>.15</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Chicken wings on toast</td>
+  <td>.16</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Napoleon</td>
+  <td>.16</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Salad, potato</td>
+  <td>.16</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Toast, buttered</td>
+  <td>.16</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cream roll</td>
+  <td>.17</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, creamed, chipped, on toast</td>
+  <td>.18</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cakes, butter</td>
+  <td>.19</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Roast, Vienna, and spaghetti and potatoes</td>
+  <td>.19</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pudding, tapioca, creamed</td>
+  <td>.20</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Sandwich, oyster</td>
+  <td>.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Veal cutlet, breaded and tomato sauce</td>
+  <td>.20</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, corned, hash browned in pan</td>
+  <td>.21</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Liver and bacon</td>
+  <td>.21</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Roast, Vienna, with French fried potatoes</td>
+  <td>.21</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Stew, lamb</td>
+  <td>.21</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beans, New York, baked</td>
+  <td>.22</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cakes, buckwheat, with maple cane sirup</td>
+  <td>.22</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Coffee, cup of (contained cream and sugar)</td>
+  <td>.22</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pudding, bread, with vanilla sauce</td>
+  <td>.24</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, corned, hashed, steamed</td>
+  <td>.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Oatmeal, fresh cooked, with cream</td>
+  <td>.25</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Stew, beef</td>
+  <td>.25</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Pie, oyster</td>
+  <td>.26</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Potatoes, French fried, extra order</td>
+  <td>.26</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, ham</td>
+  <td>.26</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, creamed, chipped</td>
+  <td>.27</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, corned beef</td>
+  <td>.27</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Beef, corned, hashed, steamed, with poached
+  egg</td>
+  <td>.28</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Mackerel, broiled salt, with mashed potatoes</td>
+  <td>.28</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Milk</td>
+  <td>.29</td>
+</tr>
+<tr>
+  <td><span class="pagenum" title=
+  "Page&nbsp;193">&nbsp;</span><a name="Page_193" id=
+  "Page_193"></a></td>
+  <td class="tdl">Pudding, rice, cold</td>
+  <td>.29</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Rice, hot, with poached egg</td>
+  <td>.29</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Soup, bean, with croutons</td>
+  <td>.29</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, minced chicken</td>
+  <td>.30</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cornstarch, chocolate, with cream</td>
+  <td>.31</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Ice cream, strawberry</td>
+  <td>.31</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, ham</td>
+  <td>.32</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Sandwich, cream cheese walnut</td>
+  <td>.32</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, plain</td>
+  <td>.33</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Cornstarch, vanilla, with cream</td>
+  <td>.34</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, onion</td>
+  <td>.34</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Oyster fry, small</td>
+  <td>.34</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Eggs, fried (2)</td>
+  <td>.35</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, fried egg</td>
+  <td>.35</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Sausage, country</td>
+  <td>.35</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Chicken croquette and French fried potatoes</td>
+  <td>.36</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Eggs, creamed, on toast</td>
+  <td>.36</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, parsley</td>
+  <td>.37</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, Spanish, with French fried potatoes</td>
+  <td>.37</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, tomato</td>
+  <td>.39</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Eggs, scrambled (2)</td>
+  <td>.40</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Lamb chops (2)</td>
+  <td>.40</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Sandwich, club</td>
+  <td>.40</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Salad, tuna fish</td>
+  <td>.41</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Custard</td>
+  <td>.43</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, chicken, sliced</td>
+  <td>.43</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Steak, tenderloin</td>
+  <td>.43</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Ham, fried</td>
+  <td>.44</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, roast beef, hot</td>
+  <td>.44</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Strawberries with cream</td>
+  <td>.44</td>
+</tr>
+<tr>
+  <td></td>
+  <td class="tdl">Toast, milk</td>
+  <td>.45</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Eggs, boiled (2)</td>
+  <td>.47</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Omelet, chicken</td>
+  <td>.47</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Sandwich, minced chicken with lettuce</td>
+  <td>.49</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Eggs, poached on toast (2)</td>
+  <td>.59</td>
+</tr>
+<tr>
+  <td class="fn"><a href="#Footnote_I_9" class=
+  "fnanchor">[I]</a></td>
+  <td class="tdl">Shad, baked, and dressing</td>
+  <td>.61</td>
+</tr>
+</table>
+
+<div class="footnote"><p><a name="Footnote_I_9" id="Footnote_I_9"></a><span class="label"><a href="#FNanchor_I_9">[I]</a></span> These orders contained bread and butter, which are figured
+in the food values. Of the orders containing bread the fractional part
+of the nutritional energy of the order from this source averaged
+43.7&nbsp;per&nbsp;cent. of the total.</p></div>
+
+<p>&ldquo;Contemplation of these results may be made after the housekeeper has
+carefully gone<span class="pagenum" title="Page&nbsp;194">&nbsp;</span><a name="Page_194" id="Page_194"></a> through the monthly hills for food, divided the cost of
+the total food by the number of days in the month and then divided this
+figure by the number of people in the family, counting children between
+five and fifteen years of age at two-thirds of an adult.</p>
+
+<p>&ldquo;It would be interesting to know whether the cost of food for the adult
+as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever
+the higher values are reached it is certain that extravagant profits are
+paid to middlemen or great waste exists in the kitchen.</p>
+
+<p>&ldquo;The theme might still further be elaborated, but the essential data for
+those interested in food economics can be obtained from the table
+itself. Wholesale prices are used for the reason that retail prices are
+subject to great variation. The fluctuation of retail prices does not
+make it feasible to give their equivalents for the wholesale list, but
+the relationship can be judged by noting the equivalents for the
+extremes. In this table, for example, the retail price of 2500&nbsp;calories
+of rice would be about 13&nbsp;cents as against 4&nbsp;cents wholesale, and for
+shad about $1.50, retail as against 61&nbsp;cents wholesale.&rdquo;</p>
+
+<h5><span class="pagenum" title="Page&nbsp;195">&nbsp;</span><a name="Page_195" id="Page_195"></a>CALORIES OF FOOD CONSUMED DAILY<a name="FNanchor_J_10" id="FNanchor_J_10"></a><a href="#Footnote_J_10" class="fnanchor">[J]</a></h5>
+
+<div class="footnote"><p><a name="Footnote_J_10" id="Footnote_J_10"></a><span class="label"><a href="#FNanchor_J_10">[J]</a></span> <i>Skandinavisches Archiv f&uuml;r Physiologie</i> XXXI. Band.&nbsp;1.,
+2&nbsp;u.&nbsp;3. Heft, Leipzig, Verlag Von Veit &amp; Comp., 1914.</p></div>
+
+<p>The following table is derived from data produced by Becker and
+Hamalainen of the University of Helsingfors, Finland, from actual
+experiment with individuals alternately resting and working at their
+respective trades while in the &ldquo;respiration calorimeter.&rdquo;</p>
+
+<table class="innercols" summary="Daily calorie consumption of men and women in various occupations.">
+<thead>
+<tr class="top">
+  <th rowspan="2">Occupation</th>
+  <th rowspan="2">Age</th>
+  <th rowspan="2">Height<br />
+  Ft.&ndash;Ins.</th>
+  <th rowspan="2">Wgt.<br />
+  Lbs.</th>
+  <th class="smcap">During Rest</th>
+  <th class="smcap" colspan="2">During Work</th>
+  <th rowspan="2" abbr="Total per Day">Total Calories per Day (8&nbsp;Hrs Work,
+  16&nbsp;Hrs. Rest)</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">Calories per Hour</th>
+  <th>Calories per Hour per Lb. of Body Weight</th>
+  <th>Calories per Hour</th>
+</tr>
+</thead>
+<tr class="top">
+  <th colspan="8">MEN</th>
+</tr>
+<tr>
+  <th>Shoemaker</th>
+  <td>56</td>
+  <td class="tdl">5&ndash;0</td>
+  <td>145</td>
+  <td>73</td>
+  <td>.50</td>
+  <td>172</td>
+  <td>2544</td>
+</tr>
+<tr>
+  <th>Shoemaker</th>
+  <td>30</td>
+  <td class="tdl">5&ndash;8</td>
+  <td>143</td>
+  <td>87</td>
+  <td>.60</td>
+  <td>171</td>
+  <td>2760</td>
+</tr>
+<tr>
+  <th>Tailor</th>
+  <td>39</td>
+  <td class="tdl">5&ndash;5</td>
+  <td>141</td>
+  <td>72</td>
+  <td>.50</td>
+  <td>124</td>
+  <td>2144</td>
+</tr>
+<tr>
+  <th>Tailor</th>
+  <td>46</td>
+  <td class="tdl">5&ndash;10&frac12;</td>
+  <td>161</td>
+  <td>102</td>
+  <td>.63</td>
+  <td>135</td>
+  <td>2712</td>
+</tr>
+<tr>
+  <th>Bookbinder</th>
+  <td>19</td>
+  <td class="tdl">6&ndash;0</td>
+  <td>150</td>
+  <td>87</td>
+  <td>.58</td>
+  <td>164</td>
+  <td>2704</td>
+</tr>
+<tr>
+  <th>Bookbinder</th>
+  <td>23</td>
+  <td class="tdl">5&ndash;4&frac12;</td>
+  <td>143</td>
+  <td>85</td>
+  <td>.59</td>
+  <td>163</td>
+  <td>2664</td>
+</tr>
+<tr>
+  <th>Metalworker</th>
+  <td>34</td>
+  <td class="tdl">5&ndash;4</td>
+  <td>139</td>
+  <td>81</td>
+  <td>.58</td>
+  <td>216</td>
+  <td>3024</td>
+</tr>
+<tr>
+  <th>Metalworker</th>
+  <td>27</td>
+  <td class="tdl">5&ndash;5</td>
+  <td>130</td>
+  <td>99</td>
+  <td>.76</td>
+  <td>219</td>
+  <td>3336</td>
+</tr>
+<tr>
+  <th>Painter</th>
+  <td>25</td>
+  <td class="tdl">5&ndash;11</td>
+  <td>154</td>
+  <td>104</td>
+  <td>.67</td>
+  <td>231</td>
+  <td>3512</td>
+</tr>
+<tr>
+  <th>Painter</th>
+  <td>27</td>
+  <td class="tdl">5&ndash;8</td>
+  <td>147</td>
+  <td>111</td>
+  <td>.79</td>
+  <td>230</td>
+  <td>3616</td>
+</tr>
+<tr>
+  <th>Joiner</th>
+  <td>42</td>
+  <td class="tdl">5&ndash;7</td>
+  <td>154</td>
+  <td>81</td>
+  <td>.50</td>
+  <td>204</td>
+  <td>2928</td>
+</tr>
+<tr>
+  <th>Joiner</th>
+  <td>24</td>
+  <td class="tdl">5&ndash;5&frac12;</td>
+  <td>141</td>
+  <td>85</td>
+  <td>.60</td>
+  <td>244</td>
+  <td>3312</td>
+</tr>
+<tr>
+  <th>Stone-worker</th>
+  <td>27</td>
+  <td class="tdl">5&ndash;11</td>
+  <td>156</td>
+  <td>90</td>
+  <td>.57</td>
+  <td>408</td>
+  <td>4704</td>
+</tr>
+<tr>
+  <th>Stone-worker</th>
+  <td>22</td>
+  <td class="tdl">5&ndash;8</td>
+  <td>141</td>
+  <td>85</td>
+  <td>.60</td>
+  <td>366</td>
+  <td>4288</td>
+</tr>
+<tr>
+  <th>Sawyer</th>
+  <td>42</td>
+  <td class="tdl">5&ndash;5</td>
+  <td>167</td>
+  <td>86</td>
+  <td>.50</td>
+  <td>501</td>
+  <td>5384</td>
+</tr>
+<tr>
+  <th>Sawyer</th>
+  <td>43</td>
+  <td class="tdl">5&ndash;5</td>
+  <td>143</td>
+  <td>84</td>
+  <td>.59</td>
+  <td>451</td>
+  <td>4952</td>
+</tr>
+<tr class="top">
+  <th colspan="8">WOMEN</th>
+</tr>
+<tr>
+  <th>Hand-sewer</th>
+  <td>53</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>139</td>
+  <td>75</td>
+  <td>.54</td>
+  <td>83</td>
+  <td>1864</td>
+</tr>
+<tr>
+  <th>Hand-sewer</th>
+  <td>35</td>
+  <td class="tdl">5&ndash;6</td>
+  <td>143</td>
+  <td>64</td>
+  <td>.45</td>
+  <td>88</td>
+  <td>1728</td>
+</tr>
+<tr>
+  <th>Machine-sewer</th>
+  <td>53</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>139</td>
+  <td>75</td>
+  <td>.54</td>
+  <td>103</td>
+  <td>2024</td>
+</tr>
+<tr>
+  <th>Machine-sewer</th>
+  <td>19</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>110</td>
+  <td>64</td>
+  <td>.58</td>
+  <td>119</td>
+  <td>1976</td>
+</tr>
+<tr>
+  <th>Wash-woman</th>
+  <td>43</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>125</td>
+  <td>75</td>
+  <td>.60</td>
+  <td>285</td>
+  <td>3480</td>
+</tr>
+<tr>
+  <th>Wash-woman</th>
+  <td>19</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>110</td>
+  <td>64</td>
+  <td>.58</td>
+  <td>186</td>
+  <td>2512</td>
+</tr>
+<tr>
+  <th>Waitress</th>
+  <td>43</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>125</td>
+  <td>75</td>
+  <td>.60</td>
+  <td>228</td>
+  <td>3024</td>
+</tr>
+<tr>
+  <th>Waitress</th>
+  <td>19</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>110</td>
+  <td>64</td>
+  <td>.58</td>
+  <td>143</td>
+  <td>2168</td>
+</tr>
+<tr>
+  <th>Bookbinder</th>
+  <td>22</td>
+  <td class="tdl">5&ndash;4</td>
+  <td>105</td>
+  <td>70</td>
+  <td>.65</td>
+  <td>98</td>
+  <td>1904</td>
+</tr>
+<tr>
+  <th>Bookbinder</th>
+  <td>22</td>
+  <td class="tdl">5&ndash;3</td>
+  <td>112</td>
+  <td>61</td>
+  <td>.54</td>
+  <td>127</td>
+  <td>1992</td>
+</tr>
+</table>
+
+<p><span class="pagenum" title="Page&nbsp;196">&nbsp;</span><a name="Page_196" id="Page_196"></a>For example, for sawyers (an active occupation), the heat production and
+consequent requirement in calories worked out as follows:</p>
+
+<table summary="Calculation of daily calories for a sawyer">
+<tr><td class="tdr">During rest &nbsp;&nbsp;84&nbsp;calories &times;&nbsp;16&nbsp;h.</td><td>1344</td></tr>
+<tr><td class="tdr">During work 451&nbsp;calories &times;&nbsp;&nbsp;&nbsp;8&nbsp;h.</td><td>3608</td></tr>
+<tr><td class="tdr">Total calories</td><td style="border-top:thin solid black;">4952</td></tr>
+</table>
+
+<p>The tailor (sedentary occupation) showed the following heat production
+and calorific requirement:</p>
+
+<table summary="Calculation of daily calories for a taylor">
+<tr><td class="tdr"> 72&nbsp;calories &times;&nbsp;16&nbsp;h.</td><td>1152</td></tr>
+<tr><td class="tdr">124&nbsp;calories &times;&nbsp;&nbsp;&nbsp;8&nbsp;h.</td><td> 992</td></tr>
+<tr><td class="tdr">Total calories</td><td style="border-top:thin solid black;">2144</td></tr>
+</table>
+
+<p>These figures show the wide variation in food requirements according to
+age, weight and occupation.</p>
+
+<div class="sidenote">Basal Metabolism</div>
+
+<p>Francis G. Benedict and his co-workers at the Nutrition Laboratory of
+the Carnegie Institution of Washington, and Prof. Graham Lusk of Cornell
+University, have also made a large number of experiments to ascertain
+what is termed the basal metabolism or heat production of the body at
+perfect rest, and also that under varying degrees of activity. The
+results are closely in agreement with the above.</p>
+
+<p>Benedict has lately produced evidence to show that the basal metabolism,
+or heat pro<span class="pagenum" title="Page&nbsp;197">&nbsp;</span><a name="Page_197" id="Page_197"></a>duction, at rest is not governed entirely by such factors as
+body weight and body surface, but by the amount and activity of the
+active protoplasmic cells of the body&mdash;the cells that compose the organs
+and muscles and blood. The condition of these cells when the
+measurements are taken (which may be influenced by age, sleep, previous
+muscular exercise and diet) materially affects the amount of heat
+production and the requirements in energy food. Such experiments show
+why a man must literally burn up his own body, if he takes in no fuel in
+the form of food. Benedict&#8217;s views also account for the higher energy
+requirement of men as compared to women, who, as a rule, have more fat
+and less muscular tissue than men.</p>
+
+<div class="sidenote">Diet and Endurance</div>
+
+<p>We have quoted Rubner (<i>vide</i> page&nbsp;<a href="#Page_38">38</a>) as condemning the very old
+popular idea that meat is very &ldquo;strengthening.&rdquo; Actual experiments on
+this point have shown exactly the opposite to be the case. Meat eating
+and a high-protein diet instead of increasing one&#8217;s endurance, have been
+shown, like alcohol, to actually reduce it.</p>
+
+<p>An experiment was made by one of the authors to determine this question.
+The ex<span class="pagenum" title="Page&nbsp;198">&nbsp;</span><a name="Page_198" id="Page_198"></a>periment consisted of endurance tests made on 49&nbsp;persons
+representing the two types of dietetic habits. The persons experimented
+upon constituted three classes: first, athletes accustomed to
+high-protein and full-flesh dietary; second, athletes accustomed to a
+low-protein and non-flesh dietary; third, sedentary persons accustomed
+to a low-protein and non-flesh dietary. The subjects consisted of Yale
+students and instructors, a Connecticut physician, and several other
+physicians and nurses. All of the low-protein and non-flesh subjects
+except one had abstained from flesh foods for periods of 4 to 20 years,
+and 5 of them had never eaten such foods.</p>
+
+<p>The experiments furnished a severe test of the claims of the
+flesh-abstainers. Two comparisons were planned, one between flesh-eating
+athletes and flesh-abstaining athletes, and the other between
+flesh-eating athletes and flesh-abstaining sedentary workers. The
+results would indicate that the users of low-protein and the non-flesh
+dietaries have far greater endurance than those who are accustomed to
+the ordinary American diet.</p>
+
+<p>In the absence of any exact mechanical method of measuring endurance,
+simple en<span class="pagenum" title="Page&nbsp;199">&nbsp;</span><a name="Page_199" id="Page_199"></a>durance tests were employed, such as holding the arms
+horizontally as long as possible and deep knee bending. The tests were
+made before witnesses.</p>
+
+<p>The comparison for arm holding shows a great superiority on the side of
+the flesh-abstainers. Only 2 of the 15 flesh-eaters succeeded in holding
+their arms out over a quarter of an hour, whereas 22 of the 32
+abstainers surpassed that limit. None of the flesh-eaters reached half
+an hour, but 15 of the 32 abstainers exceeded that limit. Of these 9
+exceeded an hour, 4 exceeded 2&nbsp;hours and 1 exceeded 3&nbsp;hours.</p>
+
+<p>In respect to deep knee bending, if we take the number 325 for
+reference, we find that, of the 9 flesh-eaters only 3 surpassed this
+figure, while of the 21 abstainers, 17 surpassed it. Only 1 of the 9
+flesh-eaters reached 1,000 as against 6 of the 21 abstainers. None of
+the former surpassed 2,000 as against 2 of the latter.</p>
+
+<p>Similar results have been found in other investigations. It is probable
+that the inferiority of meat-eaters in staying power is due primarily to
+high protein, not to meat <i>per&nbsp;se</i>.</p>
+
+<p><span class="pagenum" title="Page&nbsp;200">&nbsp;</span><a name="Page_200" id="Page_200"></a>In 1906, nine Yale students under the direction of one of the authors
+experimented with Mr. Horace Fletcher&#8217;s method of thorough mastication
+and instinctive eating. The experiment began with an endurance test on
+January&nbsp;14, and consisted mainly of two parts, each of which lasted
+about ten weeks.</p>
+
+<p>The object of the first half of the experiment was to test the claims
+which have been made as to the effects upon endurance of thorough
+mastication combined with implicit obedience to appetite. Our conclusion
+in brief is that these claims, so far as they relate to endurance, are
+justified.</p>
+
+<p>The method may be briefly expressed in two rules.</p>
+
+<p>1. <i>Mastication.</i>&mdash;Thorough mastication of all food up to the point of
+involuntary swallowing, with the attention directed, however, not on the
+mechanical act of chewing, but on the tasting and enjoyment of the food;
+liquid foods to be sipped and tasted, not drunk down like water. There
+should be no artificial holding of food in the mouth beyond the time of
+natural swallowing, even if, as is to be expected at the start, that
+swallowing is premature. It is not intended to &ldquo;count the<span class="pagenum" title="Page&nbsp;201">&nbsp;</span><a name="Page_201" id="Page_201"></a> chews,&rdquo; or to
+hold the food forcibly in the front of the mouth, or to allow the tongue
+muscles to become fatigued by any unnatural effort or position, or in
+any other way to make eating a bore. On the contrary, every such effort
+distracts one from the natural enjoyment of food. Pavlov has shown that
+without such attention and enjoyment of the taste of food, the secretion
+of gastric juice is lessened. The point of involuntary swallowing is
+thus a variable point, gradually coming later and later as the practise
+of thorough mastication proceeds, until the result is reached that the
+food remains in the mouth without effort and becomes practically
+tasteless. Thus the food, so to speak, swallows itself, and the person
+eats without thought either of swallowing or of not swallowing it;
+swallowing is put into the same category of physiological functions as
+breathing, which ordinarily is involuntary.</p>
+
+<p>2. <i>Following instinct.</i>&mdash;Never to eat when not hungry, even if a meal
+(or more than one, for that matter) is skipped. And when a meal is
+taken, not to be guided by the quantity of food offered, or by past
+habit, or by any theories as to the amount of food needed. The natural
+taste or appetite is alone consulted,<span class="pagenum" title="Page&nbsp;202">&nbsp;</span><a name="Page_202" id="Page_202"></a> and the subject selects, from the
+food available, only those kinds and amounts which are actually craved
+by the appetite. After practise, the appetite gradually becomes more
+definite and discriminating in its indications.</p>
+
+<p>During the second half of the experiment the two rules above mentioned
+were continued in force, but a third rule was added, namely, when the
+appetite was in doubt, to give the benefit of that doubt to low-protein
+and non-flesh foods. In other words, the influence of suggestion was
+invoked to hasten the change which had been inaugurated by arousing the
+natural appetite. Suggestion was introduced merely because the
+experiment was limited in time. In no case was it allowed to override
+the dictates of appetite.</p>
+
+<p>Careful records of the amount of food taken and the constituents in (1)
+protein, (2) fats and (3) starches and sugars, were kept for each man
+for each day. In order to avoid weighing the food at the table and the
+annoyance which such a procedure involves, the food was all weighed in
+the kitchen and served in definite portions of known food value. From
+the records thus supplied, it was easy, by means of a &ldquo;mechanical diet
+indicator&rdquo; devised for the<span class="pagenum" title="Page&nbsp;203">&nbsp;</span><a name="Page_203" id="Page_203"></a> purpose, to find the proportions of food
+elements. The first result of the experiment was a reduction in the
+amount of protein consumed.</p>
+
+<p>During the first four weeks, the men consumed an average of from 2,760
+to 3,030&nbsp;calories per day, of which 120 to 240 were in the flesh foods,
+such as meats, poultry, fish and shell-fish, and that 2.4 to 2.7
+calories of protein were ingested for each pound of body-weight.
+Translating Professor Chittenden&#8217;s figures for the physiological
+requirement of ingested protein, we find it to be from 1.3 to 1.7
+calories per pound of body-weight. Thus the men were at this time
+consuming nearly double the Chittenden allowance. During the last four
+weeks of the experiment all these magnitudes were lower. The per capita
+calories ranged from 2,220 to 2,620, of which only 40 were in flesh
+foods, and the protein had fallen to 1.4 to 1.9 calories per pound of
+body-weight, which corresponds closely to the Chittenden standard.</p>
+
+<p>Gymnasium tests were made at the beginning, middle and end of the
+experiment. These tests were of two kinds&mdash;tests of strength and tests
+of endurance.</p>
+
+<p><span class="pagenum" title="Page&nbsp;204">&nbsp;</span><a name="Page_204" id="Page_204"></a>During the first period there was a slight increase in strength (from an
+average &ldquo;total&rdquo; strength of 1,076 to 1,118), and during the second
+period a slight fall to 995, which is about 12&nbsp;per&nbsp;cent. from the
+mid-year&#8217;s 1,118, and about 8&nbsp;per&nbsp;cent. from the original 1,076. Thus
+the strength of the men remained nearly stationary throughout the
+experiment.</p>
+
+<p>It is fortunate that the strength of the men remained so nearly
+stationary; for it demonstrates the more clearly that the increase in
+endurance which will be shown below was an increase in endurance
+<i>per&nbsp;se</i>, and not in any degree due to an increase in strength. Strength
+and endurance are entirely distinct and should be separately measured.
+The strength of a muscle is measured by the utmost force which it can
+exert <i>once</i>; its endurance by the number of times it can repeat a given
+exertion <i>well within its strength</i>.</p>
+
+<p>After much consideration and consultation it was decided not to place
+reliance on the ordinary ergographs as a means of measuring endurance.
+Instead, seven simple gymnastic tests of physical endurance were
+employed, and one of mental endurance. The seven physical tests were:</p>
+
+<p><span class="pagenum" title="Page&nbsp;205">&nbsp;</span><a name="Page_205" id="Page_205"></a>(1) Rising on the toes as many times as possible.</p>
+
+<p>(2) Deep knee bending, or squatting as far as possible and rising to the
+standing posture, repeating as often as possible.</p>
+
+<p>(3) While lying on the back, raising the legs from the floor to a
+vertical position and lowering them again, repeating to the point of
+physical exhaustion.</p>
+
+<p>(4) Raising a 5-lb. dumb-bell (with the triceps) in each hand from the
+shoulder up to the highest point above the head, repeating to the point
+of physical exhaustion.</p>
+
+<p>(5) Holding the arms from the sides horizontally for as long a time as
+possible.</p>
+
+<p>(6) Raising a dumb-bell (with the biceps) in one hand from a position in
+which the arm hangs down, up to the shoulder and lowering it again,
+repeating the motion to the point of physical exhaustion. This test was
+taken with four successive dumb-bells of decreasing weight, viz., 50,
+25, 10 and 5&nbsp;lbs. respectively.</p>
+
+<p>(7) Running on the gymnasium track at a speed to suit the subject, to as
+great a distance as possible.</p>
+
+<p>The mental test consisted of adding specified columns of figures as
+rapidly as possible,<span class="pagenum" title="Page&nbsp;206">&nbsp;</span><a name="Page_206" id="Page_206"></a> the object being to find out whether the rapidity
+of performing such work tended to improve during the experiment.</p>
+
+<table summary="">
+<caption>
+  PERCENTAGE OF IMPROVEMENT IN ENDURANCE (EXACT OR UNDERSTATED) OF
+  EIGHT MEN.
+</caption>
+<tr>
+  <th class="smcap center" colspan="9">Average.</th>
+</tr>
+<tr>
+  <th></th>
+  <th>B</th>
+  <th>Lq.</th>
+  <th>Lw.</th>
+  <th>M</th>
+  <th>P</th>
+  <th>R</th>
+  <th>T</th>
+  <th>W</th>
+</tr>
+<tr>
+  <th>Jan.&ndash;Mar.</th>
+  <td>33+</td>
+  <td>36</td>
+  <td>50</td>
+  <td>&mdash;</td>
+  <td>26</td>
+  <td>18+</td>
+  <td>66+</td>
+  <td>33</td>
+</tr>
+<tr>
+  <th>Jan.&ndash;June</th>
+  <td>84+</td>
+  <td>84+</td>
+  <td>181</td>
+  <td>29</td>
+  <td>56+</td>
+  <td>89+</td>
+  <td>80+</td>
+  <td>107+</td>
+</tr>
+</table>
+
+
+<p>The figures of this table show an undoubted increase in endurance, both
+for the first half and more especially for the whole period of the
+experiment.</p>
+
+<p>Three methods of estimating the increase of endurance between January
+and June were used. These may be put together in the following table:</p>
+
+<table summary="">
+<caption>
+  PERCENTAGE OF INCREASE OF ENDURANCE, JANUARY TO JUNE, BY THREE
+  METHODS.
+</caption>
+<tr>
+  <th class="smcap center" colspan="9">Average Six Tests.</th>
+</tr>
+<tr>
+  <th>B</th>
+  <th>E</th>
+  <th>Lq.</th>
+  <th>Lw.</th>
+  <th>M</th>
+  <th>P</th>
+  <th>R</th>
+  <th>T</th>
+  <th>W</th>
+</tr>
+<tr>
+  <td>85</td>
+  <td>13</td>
+  <td>194</td>
+  <td>95</td>
+  <td>212</td>
+  <td>56+</td>
+  <td>73</td>
+  <td>66</td>
+  <td>109</td>
+</tr>
+<tr>
+  <th class="smcap center" colspan="9">Omitting Doubtful Cases &ldquo;+&rdquo;</th>
+</tr>
+<tr>
+  <td>84+</td>
+  <td class="tdc">...</td>
+  <td>84+</td>
+  <td>181</td>
+  <td>29+</td>
+  <td>56+</td>
+  <td>89</td>
+  <td>80</td>
+  <td>107+</td>
+</tr>
+<tr>
+  <th class="smcap center" colspan="9">&ldquo;Pure&rdquo; Endurance of Biceps.</th>
+</tr>
+<tr>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+  <td>62</td>
+  <td class="tdc">...</td>
+  <td>50</td>
+  <td class="tdc">...</td>
+  <td>170</td>
+  <td>200</td>
+  <td>100+</td>
+</tr>
+</table>
+
+<p><span class="pagenum" title="Page&nbsp;207">&nbsp;</span><a name="Page_207" id="Page_207"></a>The first line of this table tells us the average of the recorded
+improvement in endurance shown for each man. The average of these
+averages is 101&nbsp;per&nbsp;cent. for the entire club, and is probably within
+the truth; for most of the individual figures which go to make up this
+result are understatements, not overstatements.</p>
+
+<p>The second line shows the average improvement in tests in which there is
+no doubt that the figure is at least not too high, though it may be too
+low. The average of these is 89&nbsp;per&nbsp;cent., and is therefore certainly
+too low an estimate of the average improvement for the eight men who
+improved at all.</p>
+
+<p>The third line shows the increase of <i>pure</i> endurance (that is,
+endurance considered apart from strength) for the five men for whom the
+figures were available. The average of these is 116&nbsp;per&nbsp;cent.</p>
+
+<p>We are quite safe in saying, therefore, that the average improvement of
+the eight men who improved was 90&nbsp;per&nbsp;cent.</p>
+
+<p>The phenomena observed during the experiment may be summarized as a
+slight reduction of total food consumed, a large reduction of the
+protein element, especially of flesh foods,<span class="pagenum" title="Page&nbsp;208">&nbsp;</span><a name="Page_208" id="Page_208"></a> a lessened excretion of
+nitrogen, a reduction in the odor, putrefaction, fermentation and
+quantity of the feces, a slight loss of weight, a slight loss of
+strength, an enormous increase of physical endurance, a slight increase
+in mental quickness. These phenomena varied somewhat with different
+individuals, the variations corresponding in general to the varying
+degree in which the men adhered to the rules of the experiment.</p>
+
+<p>That we are correct in ascribing the results, especially in endurance,
+to dietetic causes alone, cannot reasonably be doubted when it is
+considered that no other factors of known significance were allowed to
+aid in this result.</p>
+
+<p>While the results of the present experiment lean toward &ldquo;vegetarianism,&rdquo;
+they are only incidentally related to its propaganda. Meat was by no
+means excluded; on the contrary, the subjects were urged to eat it if
+their appetite distinctly preferred it to other foods.</p>
+
+<p>The sudden and complete exclusion of meat is not always desirable,
+unless more skill and knowledge in food matters are employed than most
+persons possess. On the contrary, disaster has repeatedly overtaken many
+who have made this attempt. Pavlov has shown<span class="pagenum" title="Page&nbsp;209">&nbsp;</span><a name="Page_209" id="Page_209"></a> that meat is one of the
+most and perhaps the most &ldquo;peptogenic&rdquo; of foods. Whether the stimulus it
+gives to the stomach is natural, or in the nature of an improper goad or
+whip, certain it is that some stomachs which are accustomed to this
+daily whip have failed, for a time at least, to act when it was
+withdrawn.</p>
+
+<p>Nor is it necessary that meat should be permanently abjured, even when
+it ceases to become a daily necessity. The safer course, at least, is to
+indulge the craving whenever one is &ldquo;meat hungry,&rdquo; even if, as in many
+cases, this be not oftener than once in several months. The rule of
+selection employed in the experiment was merely to <i>give the benefit of
+the doubt</i> to the non-flesh food; but even a <i>slight</i> preference for
+flesh foods was to be followed.</p>
+
+
+<h4><i>REFERENCES</i></h4>
+
+<p class="refs">Adami, J.&nbsp;G.: <i>Autointoxication and Sub-Infection</i>, British Medical
+Journal, January&nbsp;24, 1914, p.&nbsp;177; Jour. A.&nbsp;M.&nbsp;A., XII, No.&nbsp;9,
+p.&nbsp;701.</p>
+
+<p class="refs">Benedict, F.&nbsp;G., and Carpenter, Thorne M.: <i>The Metabolism and
+Energy Transformation of Healthy Man During Rest</i>, Carnegie
+Institution of Washington, D.&nbsp;C., 1910.</p>
+
+<p class="refs">Benedict, F.&nbsp;G.: <i>The Nutritive Requirements of the Body</i>, Amer.
+Jour. of Physiology, 1906, XVI, pp.&nbsp;409&ndash;437.</p>
+
+<p class="refs"><span class="pagenum" title="Page&nbsp;210">&nbsp;</span><a name="Page_210" id="Page_210"></a>Benedict, F.&nbsp;G.: <i>The Factors Affecting Normal Basal Metabolism</i>,
+Proc. Nat. Acad. Sc., 1915, I, p.&nbsp;105.</p>
+
+<p class="refs">Benedict, F.&nbsp;G., and Smith, H.&nbsp;M.: <i>The Influences of Athletic
+Training upon Basal Metabolism</i>, Proc. Nat. Acad. Sc., 1915, I,
+p.&nbsp;102.</p>
+
+<p class="refs">Benedict, F.&nbsp;G., and Emmes, L.&nbsp;E.: <i>A Comparison of the Basal
+Metabolism of Normal Men and Women</i>, Proc. Nat. Acad. Sc., 1915,
+I, p.&nbsp;104.</p>
+
+<p class="refs">Benedict, F.&nbsp;G., and Cathcart, Edward P.: <i>Muscular Work</i>, Carnegie
+Institution of Washington, D.&nbsp;C., 1913.</p>
+
+<p class="refs">Bryce, Alexander: <i>Modern Theories of Diet</i>, New York, Longmans,
+Green &amp; Company, 1912; London, Edward Arnold, 1912.</p>
+
+<p class="refs">Cannon, Walter B.: <i>Bodily Changes in Pain, Hunger, Fear and Rage</i>,
+D. Appleton &amp; Company, New York and London, 1915.</p>
+
+<p class="refs">Chittenden, Russell H.: <i>Physiological Economy in Nutrition</i>,
+Frederick A. Stokes &amp; Company, New York, 1904.</p>
+
+<p class="refs">Chittenden, Russell H.: <i>The Nutrition of Man</i>, Frederick A. Stokes
+&amp; Company, New York, 1907.</p>
+
+<p class="refs">Editorial: <i>Newer Aspects of Metabolism</i>, Jour. A.&nbsp;M.&nbsp;A., 1915,
+LXIV, p.&nbsp;1327.</p>
+
+<p class="refs">Fisher, Irving: <i>A Graphic Method in Practical Dietetics</i>, Jour.
+A.&nbsp;M.&nbsp;A., 1907, XLVIII, pp.&nbsp;1316&ndash;1324.</p>
+
+<p class="refs">Fisher, Irving: <i>The Effect of Diet on Endurance</i>, Transactions of
+the Connecticut Academy of Arts and Sciences, 1907, XIII,
+pp.&nbsp;1&ndash;46.</p>
+
+<p class="refs">Fisk, Eugene Lyman: <i>A Sensible Diet for the Average Man and Woman</i>,
+New York Medical Journal, July&nbsp;4, 1914.</p>
+
+<p class="refs">Gephart, F.&nbsp;C., and Lusk, Graham: <i>Analysis and Cost of
+Ready-to-Serve Foods</i>, Press of the American Medical
+Association, Chicago, 1915.</p>
+
+<p class="refs">Gouraud, F.&nbsp;X.: <i>What Shall I Eat?</i> Rebman Company, New York, 1911.</p>
+
+<p class="refs"><span class="pagenum" title="Page&nbsp;211">&nbsp;</span><a name="Page_211" id="Page_211"></a>Hall, Winfield S.: <i>Nutrition and Dietetics</i>, D. Appleton &amp; Company,
+New York and London, 1910.</p>
+
+<p class="refs">Higgins, Robert: <i>Is Man Poltophagic or Psomophagic?</i> The Lancet,
+London, 1905, I, pp.&nbsp;1334&ndash;1337.</p>
+
+<p class="refs">Hindhede, M.: <i>What to Eat and Why</i>, Ewart, Seymour &amp; Company, Ltd.,
+London, 1914.</p>
+
+<p class="refs">Hutchison, Robert: <i>Food and the Principles of Dietetics</i>, William
+Wood &amp; Company, New York, 1911, third edition.</p>
+
+<p class="refs">Kinne, Helen, and Cooley, Anna M.: <i>Foods and Household Management</i>,
+The Macmillan Company, New York, 1914.</p>
+
+<p class="refs">Lusk, Graham: <i>The Elements of the Science of Nutrition</i>, W.&nbsp;B.
+Saunders &amp; Company, Philadelphia and London, 1909, second
+edition.</p>
+
+<p class="refs">Mendel, Lafayette B.: <i>The Relation of Foodstuffs to Alimentary
+Functions</i>, Amer. Jour. of Med. Sciences, 1909, CXXXVIII,
+pp.&nbsp;522&ndash;526.</p>
+
+<p class="refs">Pavlov, I.&nbsp;P.: <i>The Work of the Digestive Glands</i>, Charles Griffin &amp;
+Company, Ltd., London, 1910, second English edition, translated
+by W.&nbsp;H. Thompson.</p>
+
+<p class="refs">Rose, Mary Swartz: <i>A Laboratory Hand-Book for Dietetics</i>,
+Macmillan &amp; Company, New York and London, 1914.</p>
+
+<p class="refs">Sherman, H.&nbsp;C.: <i>Chemistry of Food and Nutrition</i>, The Macmillan
+Company, New York, 1913.</p>
+
+<p class="refs">Sherman, H.&nbsp;C.: <i>Food Products</i>, The Macmillan Company, New York,
+1914.</p>
+
+<p class="refs">Stiles, Percy Goldthwaite: <i>Nutritional Physiology</i>, N.&nbsp;B. Saunders
+Company, Philadelphia and London, 1912.</p>
+
+<p class="refs">Tigerstedt, Robert: <i>A Text-Book of Human Physiology</i>, D. Appleton &amp;
+Company, New York and London, 1906, third German edition,
+translated by John N. Murlin.</p>
+
+<p class="refs">Taylor, Alonzo Englebert: <i>Digestion and Metabolism</i>, Lea &amp; Febiger,
+Philadelphia and New York, 1912.</p>
+
+<p class="refs">Von Noorden, Carl: <i>Metabolism and Practical Medicine</i>, William
+Heinemann, London, 1907.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;212">&nbsp;</span><a name="Page_212" id="Page_212"></a><a name="SECTION_II" id="SECTION_II"></a>SECTION&nbsp;II
+<br />
+NOTES ON OVERWEIGHT AND UNDERWEIGHT</h2>
+
+
+<p>How many people after age&nbsp;35 have a conformation of body that is in
+accord with proper ideals of health and symmetry? The average
+individual, as age progresses, gains weight until he reaches old age,
+when the weight usually decreases.</p>
+
+<p>This movement of weight is so universal that it has been accepted as
+normal, or physiological, whereas it is not normal, and is the result of
+disease-producing and life-shortening influences.</p>
+
+<p>The standards for weight at the various ages and heights have been
+established by life insurance experience, but these standards, which
+show an increase in weight as age advances, by no means reflect the
+standards of health and efficiency. They merely indicate the average
+condition of people accepted for life insurance, whose death rate&mdash;while
+covered by life insurance premiums&mdash;is yet far<span class="pagenum" title="Page&nbsp;213">&nbsp;</span><a name="Page_213" id="Page_213"></a> above that obtaining
+among people of the best physical type, who live a thoroughly hygienic
+life.</p>
+
+<h5>MEN&mdash;OVER AVERAGE WEIGHTS</h5>
+
+<table class="innercols" summary="Death rate in overweight men at various ages.">
+  <caption class="center">Experience of 43 American Companies&mdash;1885&ndash;1908.<a name="FNanchor_K_11" id="FNanchor_K_11"></a><a href="#Footnote_K_11" class="fnanchor">[K]</a><br />
+  Number of Policyholders 186,579</caption>
+<tr class="top">
+  <th rowspan="2">Ages at Entry</th>
+  <th colspan="2" class="dbl" abbr="5 to 10"><span class="smcap">Overweight</span>,<br />
+  5 to 10 lbs.</th>
+  <th colspan="2" class="dbl" abbr="15 to 20"><span class="smcap">Overweight</span>,<br />
+  15 to 20 lbs.</th>
+  <th colspan="2" class="dbl" abbr="25 to 45"><span class="smcap">Overweight</span>,<br />
+  25 to 45 lbs.</th>
+  <th colspan="2" abbr="50 to 80"><span class="smcap">Overweight</span>,<br />
+  50 to 80 lbs.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;" abbr="Below">Death Rate Below Stand-<br />ard.<a name="FNanchor_L_12" id=
+  "FNanchor_L_12"></a><a href="#Footnote_L_12" class=
+  "fnanchor">[L]</a></th>
+  <th class="dbl" abbr="Above">Death Rate Above Stand-<br />ard.</th>
+  <th abbr="Below">Death Rate Below Stand-<br />ard.</th>
+  <th class="dbl" abbr="Above">Death Rate Above Stand-<br />ard.</th>
+  <th abbr="Below">Death Rate Below Stand-<br />ard.</th>
+  <th class="dbl" abbr="Above">Death Rate Above Stand-<br />ard.</th>
+  <th abbr="Below">Death Rate Below Stand-<br />ard.</th>
+  <th abbr="Above">Death Rate Above Stand-<br />ard.</th>
+</tr>
+<tr>
+  <td>20&ndash;24</td>
+  <td>4%</td>
+  <td class="tdc dbl">...</td>
+  <td>4%</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="dbl">1%</td>
+  <td class="tdc">...</td>
+  <td>3%</td>
+</tr>
+<tr>
+  <td>25&ndash;29</td>
+  <td>7%</td>
+  <td class="tdc dbl">...</td>
+  <td>10%</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="dbl">12%</td>
+  <td class="tdc">...</td>
+  <td>17%</td>
+</tr>
+<tr>
+  <td>30&ndash;34</td>
+  <td>1%</td>
+  <td class="tdc dbl">...</td>
+  <td>14%</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="dbl">19%</td>
+  <td class="tdc">...</td>
+  <td>34%</td>
+</tr>
+<tr>
+  <td>35&ndash;39</td>
+  <td>0%</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="dbl">1%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">31%</td>
+  <td class="tdc">...</td>
+  <td>55%</td>
+</tr>
+<tr>
+  <td>40&ndash;44</td>
+  <td>6%</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="dbl">10%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">40%</td>
+  <td class="tdc">...</td>
+  <td>75%</td>
+</tr>
+<tr>
+  <td>45&ndash;49</td>
+  <td class="tdc">...</td>
+  <td class="dbl">3%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">9%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">31%</td>
+  <td class="tdc">...</td>
+  <td>51%</td>
+</tr>
+<tr>
+  <td>50&ndash;56</td>
+  <td class="tdc">...</td>
+  <td class="dbl">2%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">21%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">24%</td>
+  <td class="tdc">...</td>
+  <td>49%</td>
+</tr>
+<tr>
+  <td>57&ndash;62</td>
+  <td class="tdc">...</td>
+  <td class="dbl">2%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">25%</td>
+  <td class="tdc">...</td>
+  <td class="dbl">12%</td>
+  <td class="tdc">...</td>
+  <td>38%</td>
+</tr>
+</table>
+
+<blockquote><p>The heaviest mortality (75&nbsp;per&nbsp;cent. above the standard), is found among
+those aged 40 to 44 who are 50 to 80 pounds overweight.</p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_K_11" id="Footnote_K_11"></a><span class="label"><a href="#FNanchor_K_11">[K]</a></span> <i>Medico-Actuarial Mortality Investigation</i>, Volume&nbsp;II,
+page&nbsp;13, compiled and published by The Association of Life Insurance
+Medical Directors and The Actuarial Society of America.</p></div>
+
+<div class="footnote"><p><a name="Footnote_L_12" id="Footnote_L_12"></a><span class="label"><a href="#FNanchor_L_12">[L]</a></span> The standard death rate is that experienced by average
+insurance risks of the same age, according to the Medico-Actuarial
+Committee.</p></div>
+
+<p>It seems reasonable to deduce from these figures that the usual gain in
+weight with advancing years is not an advantage but a handicap. We
+should endeavor to keep our weight at approximately the average weight
+for age&nbsp;30, the period of full maturity, as experience<span class="pagenum" title="Page&nbsp;214">&nbsp;</span><a name="Page_214" id="Page_214"></a> shows that those
+so proportioned exhibit the most favorable mortality. This weight, for
+the various heights, is shown in the following table:</p>
+
+<table style="border-bottom:thin solid black;" summary="Table showing the weight giving the lowest mortality for each given age, in men.">
+<caption class="center">
+  <span class="smcap">Age 30&mdash;Men</span>
+</caption>
+<tr class="top">
+  <th colspan="2">Height.</th>
+  <th class="sgldbl">Pounds.</th>
+  <th colspan="2">Height.</th>
+  <th class="sgldbl">Pounds.</th>
+  <th colspan="2">Height.</th>
+  <th class="sgl">Pounds.</th>
+</tr>
+<tr>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgldbl"></th>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgldbl"></th>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgl"></th>
+</tr>
+<tr>
+  <td>5</td>
+  <td></td>
+  <td class="tdc sgldbl">126</td>
+  <td>5</td>
+  <td>7</td>
+  <td class="tdc sgldbl">148</td>
+  <td>6</td>
+  <td>1</td>
+  <td class="tdc sgl">178</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>1</td>
+  <td class="tdc sgldbl">128</td>
+  <td>5</td>
+  <td>8</td>
+  <td class="tdc sgldbl">152</td>
+  <td>6</td>
+  <td>2</td>
+  <td class="tdc sgl">184</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>2</td>
+  <td class="tdc sgldbl">130</td>
+  <td>5</td>
+  <td>9</td>
+  <td class="tdc sgldbl">156</td>
+  <td>6</td>
+  <td>3</td>
+  <td class="tdc sgl">190</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>3</td>
+  <td class="tdc sgldbl">133</td>
+  <td>5</td>
+  <td>10</td>
+  <td class="tdc sgldbl">161</td>
+  <td>6</td>
+  <td>4</td>
+  <td class="tdc sgl">196</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>4</td>
+  <td class="tdc sgldbl">136</td>
+  <td>5</td>
+  <td>11</td>
+  <td class="tdc sgldbl">166</td>
+  <td>6</td>
+  <td>5</td>
+  <td class="tdc sgl">201</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>5</td>
+  <td class="tdc sgldbl">140</td>
+  <td>6</td>
+  <td></td>
+  <td class="tdc sgldbl">172</td>
+  <td colspan="2" class="tdc">..........</td>
+  <td class="tdc sgl">.........</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>6</td>
+  <td class="tdc sgldbl">144</td>
+  <td colspan="2" class="tdc">.......</td>
+  <td class="tdc sgldbl">......</td>
+  <td colspan="2" class="tdc">..........</td>
+  <td class="tdc sgl">.........</td>
+</tr>
+</table>
+
+
+<table style="border-bottom:thin solid black;" summary="Table showing the weight giving the lowest mortality for each given age, in women.">
+<caption class="center">
+  <span class="smcap">Age 30&mdash;Women</span>
+</caption>
+<tr class="top">
+  <th colspan="2">Height.</th>
+  <th class="sgldbl">Pounds.</th>
+  <th colspan="2">Height.</th>
+  <th class="sgldbl">Pounds.</th>
+  <th colspan="2">Height.</th>
+  <th class="sgl">Pounds.</th>
+</tr>
+<tr>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgldbl"></th>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgldbl"></th>
+  <th>Ft.</th>
+  <th>In.</th>
+  <th class="sgl"></th>
+</tr>
+<tr>
+  <td>4</td>
+  <td>8</td>
+  <td class="tdc sgldbl">112</td>
+  <td>5</td>
+  <td>2</td>
+  <td class="tdc sgldbl">124</td>
+  <td>5</td>
+  <td>8</td>
+  <td class="tdc sgl">146</td>
+</tr>
+<tr>
+  <td>4</td>
+  <td>9</td>
+  <td class="tdc sgldbl">114</td>
+  <td>5</td>
+  <td>4</td>
+  <td class="tdc sgldbl">127</td>
+  <td>5</td>
+  <td>9</td>
+  <td class="tdc sgl">150</td>
+</tr>
+<tr>
+  <td>4</td>
+  <td>10</td>
+  <td class="tdc sgldbl">116</td>
+  <td>5</td>
+  <td>4</td>
+  <td class="tdc sgldbl">131</td>
+  <td>5</td>
+  <td>10</td>
+  <td class="tdc sgl">154</td>
+</tr>
+<tr>
+  <td>4</td>
+  <td>11</td>
+  <td class="tdc sgldbl">118</td>
+  <td>5</td>
+  <td>5</td>
+  <td class="tdc sgldbl">134</td>
+  <td>5</td>
+  <td>11</td>
+  <td class="tdc sgl">157</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td></td>
+  <td class="tdc sgldbl">120</td>
+  <td>5</td>
+  <td>6</td>
+  <td class="tdc sgldbl">138</td>
+  <td>6</td>
+  <td></td>
+  <td class="tdc sgl">161</td>
+</tr>
+<tr>
+  <td>5</td>
+  <td>1</td>
+  <td class="tdc sgldbl">122</td>
+  <td>5</td>
+  <td>7</td>
+  <td class="tdc sgldbl">142</td>
+  <td colspan="2" class="tdc">..........</td>
+  <td class="tdc sgl">.........</td>
+</tr>
+</table>
+
+<p>In fat people, the number of working cells is relatively less in
+proportion to the weight than in thin people, as fat cells do not work.
+Also, there is less body surface exposed in proportion to the body
+weight, and consequently less heat loss. Likewise, fat people are less
+active, and their little cell-engines do<span class="pagenum" title="Page&nbsp;215">&nbsp;</span><a name="Page_215" id="Page_215"></a> not call for so much fuel; but
+in most cases the fuel is furnished right along in the ordinary diet,
+and what is not burned up is stored up.</p>
+
+<div class="sidenote">Diet for Overweight</div>
+
+<p>For extreme overweight, diet should be prescribed accurately by the
+physician to suit the needs of each individual case. Certain general
+principles may be stated, however, as applicable to the average case.</p>
+
+<p>Meals should be light and frequent, rather than hearty and infrequent. A
+little fruit may be taken on rising and a glass of hot water.</p>
+
+<p>A light breakfast is advisable; one or two poached eggs, no sugar, bread
+and butter in small quantity.</p>
+
+<p>For dinner, choice may be made of chicken, game, lean meat, fish not
+cooked in fat, in moderate portions, and of such vegetables as celery,
+spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
+cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
+Tapioca or similar pudding may be used for desserts, and melon, and
+other cooked unsweetened fruits.</p>
+
+<p>A glass of hot water on retiring is advisable.</p>
+
+<p>It is surprising what an enormous fuel value certain foods have which
+are eaten very care<span class="pagenum" title="Page&nbsp;216">&nbsp;</span><a name="Page_216" id="Page_216"></a>lessly, and what a very low fuel value others have
+which are quite satisfying to hunger. For example: One would have to eat
+$9.00 worth of lettuce and tomato salad to furnish 2,500&nbsp;calories, the
+amount of fuel for the day&#8217;s requirements (Lusk), while about 30&nbsp;cents&#8217;
+worth of butter, or 10&nbsp;cents&#8217; worth of sugar would furnish the same
+amount of energy. No one would think of feeding exclusively on any one
+of these foods, but it is easy to see how the elimination of butter and
+sugar and the introduction of such foods as lettuce, tomatoes, celery,
+carrots, spinach and fruits, all of which have a low fuel value, would
+enormously reduce the available energy and therefore the fat-forming
+elements in the diet, yet fill the stomach and satisfy the
+hunger-craving. Hunger is largely dependent upon the contractions of the
+empty stomach and not upon a general bodily craving for food.</p>
+
+<div class="sidenote">Fat Forming Foods That Should, as a Rule, be Avoided by
+Overweights</div>
+
+<p>Foods to avoid, in cases of overweight, are sugar, fats, milk as a
+beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
+goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
+water at meals. Alcohol, which is not a food, although often so called,
+should be avoided, as it is a fuel.<span class="pagenum" title="Page&nbsp;217">&nbsp;</span><a name="Page_217" id="Page_217"></a> It is good to burn in a stove, but
+not in the human body.</p>
+
+<div class="sidenote">Exercise for Overweight</div>
+
+<p>Walking, swimming, golf, billiards, hill-climbing, are all beneficial
+forms of exercise for the middle-aged and elderly, who are chiefly
+affected by overweight.</p>
+
+<p>Irksome and monotonous forms of exercise, while difficult to follow
+regularly, are usually of more benefit, as they are less likely to
+create an appetite. Simple exercises, if repeated from twenty to forty
+times, night and morning, will accomplish much. No apparatus is
+required, and any movements that bring into play the entire muscular
+system, and especially the muscles of the trunk, with deep breathing,
+are sufficient. (See &ldquo;Setting-up&rdquo; exercises described in the &ldquo;Notes on
+Posture,&rdquo; page&nbsp;<a href="#Page_221">221</a>.) The main reliance should be upon dietetic
+regulation rather than upon exercise. A very moderate increase of
+exercise and a persistent adherence to a proper diet will work wonders
+in weight reduction.</p>
+
+<div class="sidenote">Avoidance of Sudden Reduction</div>
+
+<p>It is unwise to attempt a sudden reduction in weight. Profound nervous
+depression may be caused by too rapid reduction in people of nervous
+temperament, especially if they have long been overweight. By gradually
+modify<span class="pagenum" title="Page&nbsp;218">&nbsp;</span><a name="Page_218" id="Page_218"></a>ing the diet and moderately increasing the exercise, the results
+can be obtained with mathematical precision and without undue hardship.
+It may be necessary to forego certain pet dietetic indulgences, but such
+indulgences, are, after all, a mere matter of habit and a liking for new
+forms of food can usually be acquired. One can not have the cake and
+penny too. One can not safely reduce one&#8217;s weight by any mysterious
+method that will leave one at liberty to continue the indulgences,
+whether of sloth or of appetite, that are responsible for its
+accumulation.</p>
+
+<div class="sidenote">Summary</div>
+
+<p>The reduction of weight is really a very simple matter. No mysterious or
+elaborate &ldquo;systems&rdquo; or drugs are needed.</p>
+
+<p>If a reduction in the amount of energy food and an increase in the
+amount of exercise is made, no power on earth can prevent a reduction in
+weight.</p>
+
+<p>Even a sedentary worker uses up about 2,500&nbsp;calories a day. By reducing
+the food to 1,200&nbsp;calories (this can be done without decreasing its
+bulk) and increasing the exercise to the point of burning up
+3,000&nbsp;calories, the tissues are drawn upon for the difference, and a
+reduction in weight must be experienced just as<span class="pagenum" title="Page&nbsp;219">&nbsp;</span><a name="Page_219" id="Page_219"></a> surely as a reduction
+in a bank account is made by drawing checks on it.</p>
+
+<h5>MEN&mdash;UNDER AVERAGE WEIGHT</h5>
+
+<table class="innercols" summary="Death rate in underweight men at various ages.">
+<caption class="center">Experience of 43 American Companies<br />
+  Duration of Experience, 1885&ndash;1908<br />
+  Number of Policyholders, 530,108<a name="FNanchor_M_13" id=
+  "FNanchor_M_13"></a><a href="#Footnote_M_13" class=
+  "fnanchor">[M]</a></caption>
+<tr class="top">
+  <th rowspan="2">Ages at Entry</th>
+  <th colspan="2" class="dbl" abbr="5 to 10">Underweight,<br />
+  5 to 10 lbs.</th>
+  <th colspan="2" class="dbl" abbr="15 to 20">Underweight,<br />
+  15 to 20 lbs.</th>
+  <th colspan="2" abbr="25 to 45">Underweight,<br />
+  25 to 45 lbs.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;" abbr="Below">Death Rate Below Stand-<br />ard.<a name="FNanchor_N_14" id=
+  "FNanchor_N_14"></a><a href="#Footnote_N_14" class=
+  "fnanchor">[N]</a></th>
+  <th class="dbl" abbr="Above">Death Rate Above Stand-<br />ard.</th>
+  <th abbr="Below">Death Rate Below Stand-<br />ard.</th>
+  <th class="dbl" abbr="Above">Death Rate Above Stand-<br />ard.</th>
+  <th abbr="Below">Death Rate Below Stand-<br />ard.</th>
+  <th abbr="Above">Death Rate Above Stand-<br />ard.</th>
+</tr>
+<tr>
+  <td>20&ndash;24</td>
+  <td class="tdc">......</td>
+  <td class="dbl">7%</td>
+  <td class="tdc">......</td>
+  <td class="dbl">15%</td>
+  <td class="tdc">......</td>
+  <td>34%</td>
+</tr>
+<tr>
+  <td>25&ndash;29</td>
+  <td>1%</td>
+  <td class="tdc dbl">......</td>
+  <td class="tdc">......</td>
+  <td class="dbl">8%</td>
+  <td class="tdc">......</td>
+  <td>16%</td>
+</tr>
+<tr>
+  <td>30&ndash;34</td>
+  <td class="tdc">......</td>
+  <td class="dbl">4%</td>
+  <td class="tdc">......</td>
+  <td class="dbl">0%</td>
+  <td class="tdc">......</td>
+  <td>8%</td>
+</tr>
+<tr>
+  <td>35&ndash;39</td>
+  <td>9%</td>
+  <td class="tdc dbl">......</td>
+  <td class="tdc">......</td>
+  <td class="dbl">3%</td>
+  <td class="tdc">......</td>
+  <td>2%</td>
+</tr>
+<tr>
+  <td>40&ndash;44</td>
+  <td>15%</td>
+  <td class="tdc dbl">......</td>
+  <td>13%</td>
+  <td class="tdc dbl">......</td>
+  <td>3%</td>
+  <td class="tdc">......</td>
+</tr>
+<tr>
+  <td>45&ndash;49</td>
+  <td>3%</td>
+  <td class="tdc dbl">......</td>
+  <td>1%</td>
+  <td class="tdc dbl">......</td>
+  <td>11%</td>
+  <td class="tdc">......</td>
+</tr>
+<tr>
+  <td>50&ndash;56</td>
+  <td>10%</td>
+  <td class="tdc dbl">......</td>
+  <td>8%</td>
+  <td class="tdc dbl">......</td>
+  <td>9%</td>
+  <td class="tdc">......</td>
+</tr>
+<tr>
+  <td>57&ndash;62</td>
+  <td>7%</td>
+  <td class="tdc dbl">......</td>
+  <td>18%</td>
+  <td class="tdc dbl">......</td>
+  <td>19%</td>
+  <td class="tdc">......</td>
+</tr>
+</table>
+
+<blockquote><p>The most favorable mortality (19&nbsp;per&nbsp;cent. below the average) is
+found among those aged 57 to 62 who are extremely light in weight,
+compared with the average weight for those ages. The next lowest
+mortality in any other age group (15&nbsp;per&nbsp;cent. below the average) is
+among those aged 40 to 44 who are 5 to 10 pounds under the average
+weight.</p>
+
+<div class="footnote"><p><a name="Footnote_M_13" id="Footnote_M_13"></a><span class="label"><a href="#FNanchor_M_13">[M]</a></span> Medico-Actuarial Mortality Investigation, Volume&nbsp;11,
+page&nbsp;10.</p></div>
+
+<div class="footnote"><p><a name="Footnote_N_14" id="Footnote_N_14"></a><span class="label"><a href="#FNanchor_N_14">[N]</a></span> The standard death rate is that experienced by average
+insurance risks of the same age, according to the Medico-Actuarial
+Committee.</p></div>
+</blockquote>
+
+<div class="sidenote">Diet for Underweight</div>
+
+<p>Thin people lose heat more readily than stout people, as they have a
+larger percentage of active tissue and expose more skin surface in
+proportion to the body weight. They require, therefore, an abundant
+supply of<span class="pagenum" title="Page&nbsp;220">&nbsp;</span><a name="Page_220" id="Page_220"></a> energy food, or fuel foods, fats, starch and sugar. Butter
+and olive oil are better than other fats and less likely to disturb the
+digestion. Sugar is a valuable fuel food, but should not be taken in
+concentrated form into an empty stomach. Sweets are best taken at the
+end of a meal, but in such cases the teeth should be well cleansed.
+Fruit at the end of a meal tends to prevent any injury to the teeth from
+sugar and starches.</p>
+
+<p>Potatoes, cereals, bread and all starchy vegetables are fattening, but
+should be well chewed and tasted before swallowing. Thin, anemic people
+derive much benefit from egg lemonade or egg-nogs (without alcohol) made
+from the yolks, which contain fat, iron and other valuable elements.</p>
+
+<div class="sidenote">Exercise for Underweight</div>
+
+<p>Overfatigue and exhausting physical exertion should be avoided.</p>
+
+<p>Moderate systematic exercises, with deep breathing, and sleeping out of
+doors, or approaching as near to it as one can, are advisable. At middle
+life and after, underweight, unless extreme or accompanied by evidence
+of impaired health, should not give any concern. Other things being
+equal, the old motto &ldquo;A lean horse for a long race,&rdquo; holds good.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;221">&nbsp;</span><a name="Page_221" id="Page_221"></a><a name="SECTION_III" id="SECTION_III"></a>SECTION&nbsp;III
+<br />
+NOTES ON POSTURE</h2>
+
+
+<div class="sidenote">Corrective Exercises for Faulty Posture</div>
+
+<p>Among simple exercises recommended for strengthening the abdominal
+muscles and restoring the organs to normal position are the following:</p>
+
+<p>Lie flat on the back and rise to a sitting posture; squat until the
+thighs rest upon the calves of the legs. Lie flat on the back, head
+downward on an inclined plane (an ironing board, uptilted, will do) and
+make a bridge at intervals by arching the abdomen and resting on
+shoulders and heels.</p>
+
+<p>From the fundamental standing posture described in this section, a
+number of exercises can be developed.</p>
+
+<p>1. <i><span style="letter-spacing:0.25em;">Yard-arm</span>.</i>&mdash;While deeply inhaling (through
+the nose) slowly raise the arms to horizontal position, straight out
+from the sides; let the arms fall slowly to the sides while exhaling.
+The chest should be well<span class="pagenum" title="Page&nbsp;222">&nbsp;</span><a name="Page_222" id="Page_222"></a> arched forward, hips drawn backward and arms
+hung back of thighs while performing this exercise.</p>
+
+<p>These movements should be performed at the rate of about 10 per minute.</p>
+
+<p>3. <i>Tree-swaying.</i>&mdash;While in the standing position, thrust the arms
+straight above the head, then sway from side to side, moving from the
+hips upward, the arms loosely waving like the branches of a tree.
+(Sargent.)</p>
+
+<p>4. <i>Leg-lifting.</i>&mdash;Assume the standing position, but with hands resting
+on the hips. Raise the right thigh until at right angles with the body,
+leg at right angles with thigh, thrust the leg straightforward to a
+horizontal position, then sweep the leg back to standing posture. Repeat
+with the left leg. (Sargent.)</p>
+
+<p>5. <i>Signal Station.</i>&mdash;Assume the standing posture with hands on hips.
+Thrust the right arm straight upward, while lifting the left leg outward
+and upward and rigidly extended. Lower the limbs and repeat on other
+side. (Sargent.)</p>
+
+<p>6. <i>Crawling Position.</i>&mdash;Rest on hands and knees, thighs and arms at
+right angles to the body, spine straight. Reach forward with arm and
+follow with thigh and leg of same side;<span class="pagenum" title="Page&nbsp;223">&nbsp;</span><a name="Page_223" id="Page_223"></a> repeat on other side. Knee
+protectors can be worn during this exercise.</p>
+
+<div class="sidenote">Corrective Exercises for Flat Foot</div>
+
+<p>Draw two parallel chalk lines about three-fourths the length of one foot
+apart and practise walking on them until the habit of toeing straight is
+acquired.</p>
+
+<p>When standing, do not keep the heels together and toes out, as in the
+ordinary attitude prescribed by athletic manuals, and the military
+attitude of &ldquo;attention.&rdquo; Correct posture is more like the military
+attitude &ldquo;at rest&rdquo;&mdash;namely, heels apart, toes straight forward, the
+sides of the feet forming two sides of a square. This attitude gives
+stability and poise and insures a proper distribution of the weight of
+the body upon the structures of the feet.</p>
+
+<p>This straightforward direction of the feet with heels apart is also
+noted in Spartan sculpture.</p>
+
+<p>Those who stand a great deal should avoid distorted positions, such as
+resting the weight on the sides of the feet, or on one foot with the
+body sagging to one side. The body weight should be kept evenly
+supported on both feet.</p>
+
+<div class="sidenote">Consult Specialist</div>
+
+<p>When the condition of flat foot is found, the<span class="pagenum" title="Page&nbsp;224">&nbsp;</span><a name="Page_224" id="Page_224"></a> advice of an Orthopedic
+surgeon (specialist on bone deformities, etc.) should be sought, as
+often a plaster cast of the foot is required in order that a proper
+brace be adjusted to assist in the cure. In some cases, operative
+treatment may be needed.</p>
+
+<p>The condition is one which should be treated by a physician or surgeon,
+and not by a shoemaker. The ordinary arch supports supplied by
+shoemakers do not cure flat foot. Shoes for such feet should be made to
+order, and have a straight internal edge.</p>
+
+<p>All such measures must be supplemented by proper exercises, and the
+correction of faulty position of the feet while walking.</p>
+
+<p>Unless &ldquo;toeing out&rdquo; is corrected by exercise and a proper shoe, an arch
+brace will do more harm than good.</p>
+
+<p>The disturbances of health due to weak feet are manifold, just as are
+those due to eye-strain. Pain in the feet, legs and back, often mistaken
+for rheumatism, and improperly treated with drugs and liniment, chronic
+general fatigue and nervous depression are often due to this rather
+common affection.</p>
+
+<div class="sidenote">Detecting Weak Feet</div>
+
+<p>To detect weak feet, note whether there is a tendency to toe out when
+walking, and a<span class="pagenum" title="Page&nbsp;225">&nbsp;</span><a name="Page_225" id="Page_225"></a> bending inward of the ankles when standing or walking,
+or a disposition to walk on the inner side of the feet, as shown by the
+uneven wearing of the shoe. This condition may be present with a high
+instep, and no evidence of flat foot. As flat foot develops the inward
+bend of the ankle is easily apparent. The inner hollow of the foot
+disappears and the entire sole rests flat upon the ground when the shoes
+are removed.</p>
+
+<p>The earlier in life this condition of weak feet is detected, the better
+for the individual. After middle life, a cure, especially in extremely
+heavy people, may be difficult or impossible, if the arches are
+completely broken down. Much relief, however, can be afforded by proper
+braces, fitted scientifically, by means of a plaster cast.</p>
+
+<p>In young people, a cure can almost invariably be effected, and after a
+time braces and supports are not needed.</p>
+
+<p>It is a very grave mistake to suppose that in such cases so-called arch
+supports will either cure flat foot or that people with weak feet are
+necessarily condemned to wear such supports throughout life.</p>
+
+<p>The cure is sometimes effected in a short<span class="pagenum" title="Page&nbsp;226">&nbsp;</span><a name="Page_226" id="Page_226"></a> time, but it may take a year
+or two, and with proper management it can usually be accomplished,
+unless there is some unusual complication.</p>
+
+<p>The prevention of flat foot consists largely in affording due exercise
+of the leg and foot muscles and tendons by plenty of walking and
+running, especially in childhood, and especially on rough ground. Flat
+pavements are, indirectly, one cause of flat foot.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;227">&nbsp;</span><a name="Page_227" id="Page_227"></a><a name="SECTION_IV" id="SECTION_IV"></a>SECTION&nbsp;IV
+<br />
+NOTES ON ALCOHOL</h2>
+
+
+<p>The influence of alcohol on longevity can be most satisfactorily
+determined by the records of life insurance companies wherein the
+death-rates among those abstaining from alcohol have been computed as
+compared to those of the general class of insured lives. In considering
+such figures it is well to bear in mind that the general or
+non-abstaining class comprises only those who were accepted as standard
+healthy risks and so far as could be determined were moderate in their
+use of alcohol. Such experiences have been carefully compiled by the
+following companies:</p>
+
+<p>United Kingdom Temperance and General Provident Institution of
+London;<a name="FNanchor_1_17" id="FNanchor_1_17"></a><a href="#Footnote_1_17" class="fnanchor">[1]</a><a name="FNanchor_O_15" id="FNanchor_O_15"></a><a href="#Footnote_O_15" class="fnanchor">[O]</a> The Sceptre Life;<a name="FNanchor_2_18" id="FNanchor_2_18"></a><a href="#Footnote_2_18" class="fnanchor">[2]</a> The Scottish Temperance Life of
+Glasgow;<a name="FNanchor_3_19" id="FNanchor_3_19"></a><a href="#Footnote_3_19" class="fnanchor">[3]</a> The Abstainers and General Life of London;<a name="FNanchor_4_20" id="FNanchor_4_20"></a><a href="#Footnote_4_20" class="fnanchor">[4]</a> The
+Manufacturers&#8217; Life of<span class="pagenum" title="Page&nbsp;228">&nbsp;</span><a name="Page_228" id="Page_228"></a> Canada;<a name="FNanchor_5_21" id="FNanchor_5_21"></a><a href="#Footnote_5_21" class="fnanchor">[5]</a> Security Mutual Life of Binghamton,
+N.&nbsp;Y.<a name="FNanchor_6_22" id="FNanchor_6_22"></a><a href="#Footnote_6_22" class="fnanchor">[6]</a></p>
+
+<div class="footnote"><p><a name="Footnote_O_15" id="Footnote_O_15"></a><span class="label"><a href="#FNanchor_O_15">[O]</a></span> The notes (&ldquo;[1]&rdquo; etc.) refer to the publications listed at
+the close of the section.</p></div>
+
+<div class="sidenote">Comparative Mortality Among Abstainers and Non-Abstainers</div>
+
+<p>The comparative mortality among abstainers and non-abstainers in several
+of these companies is shown in the charts exhibited in this section.</p>
+
+<p>It is probable that the heavier mortality among non-abstainers as
+compared to abstainers is not wholly due to the chemical effect of
+alcohol on the tissues, but in some degree to collateral excesses
+(especially those resulting in infection from the diseases of vice) and
+a more careless general manner of living engendered by alcoholic
+indulgence; that, furthermore, those who indulge in so-called moderation
+are open to greater temptation to increased indulgence and final excess
+than those who abstain altogether.</p>
+
+<p>It has often been alleged, however, that the lower mortality among
+abstainers was due solely to a more conservative habit of living, and
+that this class is largely composed of people in favorable or preferred
+occupations, such as clergymen and teachers.</p>
+
+<p>The experience of the Security Mutual of Binghamton, N.&nbsp;Y., does not
+support such a postulate. During a twelve years&#8217; experience<span class="pagenum" title="Page&nbsp;229">&nbsp;</span><a name="Page_229" id="Page_229"></a> the
+mortality among the abstainers was one-third that of the tabular
+expectation, and their occupations were classified as follows:</p>
+
+<table summary="Among alcohol abstainers, the proportion working in various occupations">
+<tr><th>Clergymen                                  </th><td> 4</td><td>per&nbsp;cent.</td></tr>
+<tr><th>Farmers                                    </th><td>19</td><td class="tdc"> "&nbsp;&nbsp;&nbsp;&nbsp;"       </td></tr>
+<tr><th>Clerks                                     </th><td>15</td><td class="tdc"> "&nbsp;&nbsp;&nbsp;&nbsp;"       </td></tr>
+<tr><th>Miscellaneous (earning $15 to $25 per week)</th><td>62</td><td class="tdc"> "&nbsp;&nbsp;&nbsp;&nbsp;"       </td></tr>
+</table>
+
+<p>Mr. Roderick McKenzie Moore, Actuary of the United Kingdom Temperance
+and General Provident Institution,<a name="FNanchor_7_23" id="FNanchor_7_23"></a><a href="#Footnote_7_23" class="fnanchor">[7]</a> has this to say regarding the
+abstainers&#8217; class in that company:</p>
+
+<blockquote><p>The total abstainer class was not <ins class="correction" title="Transcriber&#8217;s note: The original had no closing quotation mark.">&ldquo;nursed&rdquo;</ins> or favored to produce
+a low mortality. So far as could be determined (and many of the
+risks came in personal contact with the officers) they were of the
+same general class as the non-abstainers. They were written by the
+same group of agents, for the same kind of policies, for the same
+average amounts, <i>and were in the same general walks of life</i>, and
+of the same general financial condition. They were almost equal in
+numbers to the general class and did not form a small high grade
+section of the policyholding body. On the contrary, greater care was
+exercised in the selection of the non-abstainers because of the less
+favorable experience anticipated on them, and many borderline risks
+were accepted in the abstaining class because of a feeling that
+their abstinence would neutralize some unfavorable factor. </p></blockquote>
+
+<div class="graph">
+<h5 class="graphtext"><span class="pagenum" title="Page&nbsp;230">&nbsp;</span><a name="Page_230" id="Page_230"></a>UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON<br />
+HEALTHY MALES&mdash;WHOLE LIFE POLICIES<br />
+1866&ndash;1910</h5>
+
+<div class="figcenter" style="width: 450px;">
+<img src="images/graph230.png" width="450" height="437" alt="graph" title="" />
+<table class="graphtext" summary="Key to graph">
+<tr><th>EXPECTED MORTALITY</th><td><hr style="width:5.5em; border:thin solid black;" /></td><td>100%</td></tr>
+
+<tr><th>NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;</td><td>91%</td></tr>
+
+<tr><th><a name="FNanchor_P_16" id="FNanchor_P_16"></a><a href="#Footnote_P_16" class="fnanchor">[P]</a>ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&mdash;&nbsp;-&nbsp;&mdash;&nbsp;-&nbsp;&mdash;</td><td>66%</td></tr>
+</table>
+</div>
+
+<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS&mdash;STANDARD RISKS&mdash;37.7% HIGHER THAN AMONG
+ABSTAINERS</p>
+
+<div class="footnote"><p><a name="Footnote_P_16" id="Footnote_P_16"></a><span class="label"><a href="#FNanchor_P_16">[P]</a></span> THAT IS, WHERE&mdash;ACCORDING TO THE MORTALITY TABLES UPON
+WHICH PREMIUMS ARE BASED&mdash;100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY
+DIED.</p></div>
+</div>
+
+
+<div class="graph">
+<h5 class="graphtext"><span class="pagenum" title="Page&nbsp;231">&nbsp;</span><a name="Page_231" id="Page_231"></a>SCEPTRE LIFE ASSOCIATION OF LONDON<br />
+WHOLE LIFE POLICIES<br />
+1884&ndash;1911</h5>
+
+<div class="figcenter" style="width: 450px;">
+<img src="images/graph231.png" width="450" height="536" alt="graph" title="" />
+<table class="graphtext" summary="Key to graph">
+<tr><th>EXPECTED MORTALITY</th><td><hr style="width:5.5em; border:thin solid black;" /></td><td>100%</td></tr>
+
+<tr><th>NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;</td><td>80%</td></tr>
+
+<tr><th>ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&mdash;&nbsp;-&nbsp;&mdash;&nbsp;-&nbsp;&mdash;</td><td>52%</td></tr>
+</table>
+</div>
+
+
+<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS&mdash;STANDARD RISKS&mdash;51.8% HIGHER THAN AMONG ABSTAINERS</p>
+
+<p class="graphtext center">THE LIFE EXTENSION INSTITUTE, INC.</p>
+</div>
+
+<div class="graph">
+<h5 class="graphtext"><span class="pagenum" title="Page&nbsp;232">&nbsp;</span><a name="Page_232" id="Page_232"></a>THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW<br />
+HEALTHY MALES&mdash;WHOLE LIFE POLICIES<br />
+1883&ndash;1912</h5>
+
+<div class="figcenter" style="width: 450px;">
+<img src="images/graph232.png" width="450" height="555" alt="graph" title="" />
+
+<table class="graphtext" summary="Key to graph">
+<tr><th>EXPECTED MORTALITY</th><td><hr style="width:5.5em; border:thin solid black;" /></td><td>100%</td></tr>
+
+<tr><th>NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;&nbsp;&ndash;</td><td>66%</td></tr>
+
+<tr><th>ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td>&nbsp;&mdash;&nbsp;-&nbsp;&mdash;&nbsp;-&nbsp;&mdash;</td><td>48%</td></tr>
+</table>
+</div>
+
+<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS&mdash;STANDARD RISKS&mdash;43.5% HIGHER THAN AMONG
+ABSTAINERS</p>
+</div>
+
+<h5 class="graphtext"><span class="pagenum" title="Page&nbsp;233">&nbsp;</span><a name="Page_233" id="Page_233"></a>COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE
+COMPANIES 1885&ndash;1908</h5>
+
+<table class="graphtext" style="text-align:left;" summary="Bar chart showing comparative mortality among people with various levels of alcohol consumption">
+<col /><col /><col width="50%" />
+<tr><th style="font-size:80%;">DEATH RATE AMONG INSURED LIVES GENERALLY&mdash;MEDICO ACTUARIAL TABLE</th>
+<td>100</td>
+<td style="font-size:170%; text-align:left; white-space: nowrap;">|||||||||||||||||||||||||</td>
+</tr>
+<tr><th style="font-size:80%;">DEATH RATE AMONG POLICYHOLDERS USING 2 GLASSES OF BEER OR 1&nbsp;GLASS OF
+WHISKEY DAILY</th>
+<td>118</td>
+<td style="font-size:170%; text-align:left; white-space: nowrap;">||||||||||||||||||||||||||||||</td>
+</tr>
+<tr><th style="font-size:80%;">DEATH RATE AMONG POLICYHOLDERS GIVING HISTORY OF PAST INTEMPERANCE, BUT
+APPARENTLY CURED</th>
+<td>150</td>
+<td style="font-size:170%; text-align:left; white-space: nowrap;">||||||||||||||||||||||||||||||||||||||</td>
+</tr>
+<tr>
+<th style="font-size:80%;">DEATH RATE AMONG POLICYHOLDERS USING MORE THAN 2&nbsp;GLASSES OF BEER OR
+1&nbsp;GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE &amp; STANDARD RISKS</th>
+<td>186</td>
+<td style="font-size:170%; text-align:left;">|||||||||||||||||||||||||||||||||||||||||||||||</td>
+</tr>
+</table>
+
+<p><span class="pagenum" title="Page&nbsp;234">&nbsp;</span><a name="Page_234" id="Page_234"></a>Now that accurate laboratory evidence is available regarding the
+physiological effect of alcohol in so-called moderate doses the
+insurance experience seems consistent, and the higher mortality among
+so-called moderate drinkers is only what we would naturally expect to
+find in the light of the most recent knowledge regarding its effects
+upon the human organism, not only in the direct causation of disease,
+but in lowering the defense to disease and increasing the liability to
+accident, and the tendency to careless living.</p>
+
+<div class="sidenote">Medico-Actuarial Mortality Investigation</div>
+
+<p>In the recent medico-actuarial investigation<ins class="correction" title="Transcriber&#8217;s note: This reference marker was absent; here seems to be the right place."><a name="FNanchor_8_24" id="FNanchor_8_24"></a><a href="#Footnote_8_24" class="fnanchor">[8]</a></ins>, including forty-three
+American life insurance companies, the combined experience on users of
+alcohol has been compiled, with very interesting results. It may be
+subdivided as follows:</p>
+
+<p>First: Those who were accepted as standard risks but who gave a history
+of occasional alcoholic excess in the past. The mortality in this group
+was 50&nbsp;per&nbsp;cent. in excess of the mortality of insured lives in general,
+equivalent to a reduction of over four years in the average lifetime of
+the group.</p>
+
+<p>Second: Individuals who took two glasses of beer, or a glass of whisky,
+or their alcoholic<span class="pagenum" title="Page&nbsp;235">&nbsp;</span><a name="Page_235" id="Page_235"></a> equivalent, each day. In this group the mortality
+was 18&nbsp;per&nbsp;cent. in excess of the average.</p>
+
+<p>Third: Men who indulge more freely than the preceding group, but who
+were considered acceptable as standard insurance risks. In this group
+the mortality was <i>86&nbsp;per&nbsp;cent.</i> in excess of the average. In short, we
+find the following increase of mortality over the average death rate
+among insured risks generally:</p>
+
+<table summary="Increase of mortality at various levels of alcohol consumption.">
+<tr>
+  <td class="tdl">Steady moderate drinkers but accepted as standard risks</td>
+  <td>86</td>
+  <td>per&nbsp;cent.</td>
+</tr>
+<tr>
+  <td class="tdl">Having past excesses</td>
+  <td>50</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <td class="tdl">Very moderate drinkers</td>
+  <td>18</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+</table>
+
+<p>This means that steady drinkers who exceed two glasses of beer or one
+glass of whisky daily are not, on the evidence, entitled to standard
+insurance, but should be charged a heavy extra premium.</p>
+
+<p>In these groups, the death rates from Bright&#8217;s disease, pneumonia and
+suicide were higher than the normal.</p>
+
+<div class="sidenote">Consumption of Alcohol</div>
+
+<p>The per capita consumption of alcohol has greatly increased in the
+United States in recent years, while in the United Kingdom it has
+materially decreased, as shown in the following table. This factor must
+be considered in assigning a cause for the increasing mor<span class="pagenum" title="Page&nbsp;236">&nbsp;</span><a name="Page_236" id="Page_236"></a>tality from
+degenerative diseases in this country as compared to a decreasing
+mortality from these maladies in Great Britain.</p>
+
+<table class="innercols" summary="Comparison of alcohol consumption in four countries over two time-periods.">
+<caption>
+  ANNUAL PER CAPITA CONSUMPTION (IMPERIAL GALS.) OF ALCOHOL IN VARIOUS
+  COUNTRIES 1896&ndash;1912<ins class="correction" title="Transcriber&#8217;s note: This reference marker was absent; here may not be the right place."><a name="FNanchor_9_25" id="FNanchor_9_25"></a><a href="#Footnote_9_25" class="fnanchor">[9]</a></ins>
+</caption>
+<tr class="top">
+  <th rowspan="2"></th>
+  <th colspan="4" class="dbl">1896&ndash;1900.</th>
+  <th colspan="4">1908&ndash;1912.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">Beer.</th>
+  <th>Wine.</th>
+  <th>Spirits.</th>
+  <th class="dbl">Total.</th>
+  <th>Beer.</th>
+  <th>Wine.</th>
+  <th>Spirits.</th>
+  <th>Total.</th>
+</tr>
+<tr>
+  <th>Germany</th>
+  <td>25.4&nbsp;&nbsp;</td>
+  <td>1.37</td>
+  <td>1.66</td>
+  <td class="dbl">28.43</td>
+  <td>22.4&nbsp;&nbsp;</td>
+  <td>1.09</td>
+  <td>1.29</td>
+  <td>24.78</td>
+</tr>
+<tr>
+  <th>United Kingdom</th>
+  <td>31.6&nbsp;&nbsp;</td>
+  <td>.39</td>
+  <td>1.05</td>
+  <td class="dbl">33.04</td>
+  <td>26.65</td>
+  <td>.26</td>
+  <td>.71</td>
+  <td>27.62</td>
+</tr>
+<tr>
+  <th>France</th>
+  <td>5.5&nbsp;&nbsp;</td>
+  <td>19.9&nbsp;&nbsp;</td>
+  <td>1.7&nbsp;&nbsp;</td>
+  <td class="dbl">27.1&nbsp;&nbsp;</td>
+  <td>8.6&nbsp;&nbsp;</td>
+  <td>24.7&nbsp;&nbsp;</td>
+  <td>1.42</td>
+  <td>34.72</td>
+</tr>
+<tr>
+  <th>United States</th>
+  <td>13.01</td>
+  <td>.30</td>
+  <td>.81</td>
+  <td class="dbl">14.12</td>
+  <td>16.62</td>
+  <td>.52</td>
+  <td>1.02</td>
+  <td>18.16</td>
+</tr>
+</table>
+
+<h3>Laboratory and Clinical Evidence Relating to the Physiological Effects
+of Alcohol</h3>
+
+<p>To interpret correctly the mortality statistics relating to moderate
+drinkers and total abstainers, one must have some knowledge of the
+physiological effects of alcohol in so-called moderate doses, a
+knowledge which is often lacking in those who assume to interpret such
+statistics.</p>
+
+<p>For example: If it could be shown that small doses of alcohol produce no
+ascertainable ill effects upon the human organism, the higher mortality
+among the moderate drinkers as compared to total abstainers might have
+to<span class="pagenum" title="Page&nbsp;237">&nbsp;</span><a name="Page_237" id="Page_237"></a> be explained as due to some as yet unrecognized cause or causes
+other than alcohol. But if laboratory and clinical evidence shows that
+alcohol in so-called moderate quantities (social moderation) produces
+definite ill effects, such as lowering the resistance to disease,
+increasing the liability to accident and interfering with the efficiency
+of mind and body and thus lessening the chances for success in life, to
+say nothing of any toxic degenerative effect upon liver, kidneys, brain
+and other organs, the excess mortality that unquestionably obtains among
+moderate drinkers as compared to total abstainers must be ascribed
+chiefly to alcohol.</p>
+
+<p>It is not possible here to give all the evidence, but the following
+items will serve to clarify these questions.</p>
+
+<div class="sidenote">Effect on Brain and Nervous System</div>
+
+<p>Kraepelin<a name="FNanchor_10_26" id="FNanchor_10_26"></a><a href="#Footnote_10_26" class="fnanchor">[10]</a> and his pupils have contributed most extensively to our
+knowledge on this subject. According to such authorities, a half to a
+whole liter of beer is sufficient to lower intellectual power, to impair
+memory, and to retard simple mental processes, such as the addition of
+simple figures. Habitual association of ideas, and free association of
+ideas are interfered with.</p>
+
+<p>As far back as 1895, Smith demonstrated the<span class="pagenum" title="Page&nbsp;238">&nbsp;</span><a name="Page_238" id="Page_238"></a> influence of small doses of
+alcohol in impairing memory, and these results have been confirmed by
+Kraepelin and quite recently by Vogt<a name="FNanchor_11_27" id="FNanchor_11_27"></a><a href="#Footnote_11_27" class="fnanchor">[11]</a> in experiments on his own
+person&mdash;15&nbsp;cc. (about 4&nbsp;teaspoonfuls) of whisky on an empty stomach, or
+25&nbsp;cc. with food, being sufficient to distinctly impair the power to
+memorize.</p>
+
+<p>Careful and exact experiments have shown the influence of moderate doses
+of alcohol in lessening the amount of work performed by printing
+compositors. There has also been shown a disturbance in the sequence of
+ideas. The time that elapses between an irritation and the beginning of
+a responsive movement can be measured within one one-thousandth of a
+second. According to Aschaffenburg,<a name="FNanchor_12_28" id="FNanchor_12_28"></a><a href="#Footnote_12_28" class="fnanchor">[12]</a> under the influence of even very
+small doses of alcohol this reaction period is disturbed and shortened.
+It is below the normal, the acceleration being attained at the expense
+of precision and reliability. Indeed, the reaction is often premature,
+and constitutes a false reaction&mdash;&ldquo;the judgment of the reason comes
+limping along after the hasty action.&rdquo;</p>
+
+<p>It is now conceded that alcohol is not a real brain stimulant, but acts
+by narrowing the<span class="pagenum" title="Page&nbsp;239">&nbsp;</span><a name="Page_239" id="Page_239"></a> field of consciousness. By gradually overcoming the
+higher brain elements the activities of the lower ones are released,
+hence the so-called stimulation and the lack of judgment and common
+sense often shown by those even slightly under the influence of alcohol.
+The man who wakes up under alcohol is really going to sleep, as far as
+his judgment and reason are concerned. Complete abolition of
+consciousness is brought about by sufficient doses as when ether or
+chloroform is taken.</p>
+
+<p>Under moderate doses, muscular efficiency is at first increased a little
+and then lowered, the total effect being a loss in working power, as
+shown by the experiments of Dubois, Schnyder,<a name="FNanchor_13_29" id="FNanchor_13_29"></a><a href="#Footnote_13_29" class="fnanchor">[13]</a> Hellsten,<a name="FNanchor_14_30" id="FNanchor_14_30"></a><a href="#Footnote_14_30" class="fnanchor">[14]</a> and
+others.</p>
+
+<div class="sidenote">Influence on Bodily Resistance to Disease</div>
+
+<p>Muller, Wirgin and others<a name="FNanchor_15_31" id="FNanchor_15_31"></a><a href="#Footnote_15_31" class="fnanchor">[15]</a> have shown that alcohol restricts the
+formation of antibodies (the function of which is to resist infection in
+the blood) in rabbits, and Laitinen<a name="FNanchor_16_32" id="FNanchor_16_32"></a><a href="#Footnote_16_32" class="fnanchor">[16]</a> has shown that the prolonged
+administration of small doses in men (15&nbsp;cc.) is sufficient to lower
+vital resistance, especially to typhoid fever.</p>
+
+<p>Rubin<a name="FNanchor_17_33" id="FNanchor_17_33"></a><a href="#Footnote_17_33" class="fnanchor">[17]</a> has demonstrated that alcohol, ether and chloroform, injected
+under the skin, render rabbits more vulnerable to streptococ<span class="pagenum" title="Page&nbsp;240">&nbsp;</span><a name="Page_240" id="Page_240"></a>cus (blood
+poison) and pneumnococcus infection (pneumonia); Stewart,<a name="FNanchor_18_34" id="FNanchor_18_34"></a><a href="#Footnote_18_34" class="fnanchor">[18]</a> that small
+amounts lower the resistance to tuberculosis and streptococcus
+infection; Craig and Nichols,<a name="FNanchor_19_35" id="FNanchor_19_35"></a><a href="#Footnote_19_35" class="fnanchor">[19]</a> that moderate doses of whisky were
+sufficient to cause a negative Wassermann reaction in syphilitic
+subjects; Fillinger<a name="FNanchor_20_36" id="FNanchor_20_36"></a><a href="#Footnote_20_36" class="fnanchor">[20]</a> found the resistance of red blood cells much
+reduced after the administration of champagne to healthy human subjects.
+Similar results were found in dogs and rabbits.</p>
+
+<p>Weinburg<a name="FNanchor_21_37" id="FNanchor_21_37"></a><a href="#Footnote_21_37" class="fnanchor">[21]</a> confirmed these results by the same methods, showing that
+20&nbsp;per&nbsp;cent. of the red cells lose their resistance after the
+administration of 450&nbsp;cc. of champagne.</p>
+
+<p>Parkinson,<a name="FNanchor_22_38" id="FNanchor_22_38"></a><a href="#Footnote_22_38" class="fnanchor">[22]</a> in a series of careful tests, failed to establish any
+influence on phagocytosis (capacity of the white blood cells to destroy
+bacteria), except when large doses or continuous moderate doses were
+taken.</p>
+
+<div class="sidenote">Effect on Circulation</div>
+
+<p>On the heart and circulation, alcohol acts as a depressant, increasing
+the rate, but not the force, of the pulse. It causes depression of the
+nerve center controlling the blood vessels and thus lowers blood
+pressure. Large doses cause paralysis of these nerves and of the heart.</p>
+
+<p><span class="pagenum" title="Page&nbsp;241">&nbsp;</span><a name="Page_241" id="Page_241"></a>Miller and Brooks<a name="FNanchor_23_39" id="FNanchor_23_39"></a><a href="#Footnote_23_39" class="fnanchor">[23]</a> found from small doses (6 to 12 cc. absolute
+alcohol) an increase in blood pressure in conscious (unanesthetized)
+animals, contrary to the findings of Crile,<a name="FNanchor_24_40" id="FNanchor_24_40"></a><a href="#Footnote_24_40" class="fnanchor">[24]</a> Cabot,<a name="FNanchor_25_41" id="FNanchor_25_41"></a><a href="#Footnote_25_41" class="fnanchor">[25]</a> Dennig,<a name="FNanchor_26_42" id="FNanchor_26_42"></a><a href="#Footnote_26_42" class="fnanchor">[26]</a>
+Hindelang and Gr&uuml;nbaum, Alexandroff<a name="FNanchor_27_43" id="FNanchor_27_43"></a><a href="#Footnote_27_43" class="fnanchor">[27]</a> and others, <i>in man</i>; but the
+amounts were small and variable, according to individual susceptibility,
+<i>thus showing the drug to be, even on such evidence, uncertain and
+unserviceable as a heart stimulant</i>.</p>
+
+<div class="sidenote">Food Value</div>
+
+<p>Atwater and Benedict,<a name="FNanchor_28_44" id="FNanchor_28_44"></a><a href="#Footnote_28_44" class="fnanchor">[28]</a> and Beebe<a name="FNanchor_29_45" id="FNanchor_29_45"></a><a href="#Footnote_29_45" class="fnanchor">[29]</a> and Mendel,<a name="FNanchor_30_46" id="FNanchor_30_46"></a><a href="#Footnote_30_46" class="fnanchor">[30]</a> have shown that
+alcohol is a &ldquo;protein sparer,&rdquo; and can, to some extent, take the place
+of fats and carbohydrates. This is what is meant by calling alcohol a
+&ldquo;food.&rdquo; Always, however, it fails to pass some test by which true foods
+are measured. Apart from its effect on the nervous system, among which
+must be figured its action on the blood vessels which causes a <i>loss of
+body heat</i>, Mendel has shown that in moderate doses (96&nbsp;cc. daily) it
+increases the output of uric acid and allied (purin) bodies derived from
+the tissues, a fact which distinguishes it from all other foods. These
+poisonous or drug effects must always be considered, together with any
+alleged nourishing effects. Alcohol is still used<span class="pagenum" title="Page&nbsp;242">&nbsp;</span><a name="Page_242" id="Page_242"></a> by some as a rapidly
+available fuel-food in fevers, and when ordinary foods cannot be readily
+digested and made available. But this is done to a much less degree than
+formerly, now that its narcotic and poisonous effects are more fully
+understood. Sugar and water often serve quite as useful a purpose.</p>
+
+<p>It seems reasonable, on the evidence herein presented, to class alcohol
+among the narcotic or &ldquo;deadening&rdquo; drugs, such as ether or chloroform.
+Indeed, Aschaffenburg<a name="FNanchor_31_47" id="FNanchor_31_47"></a><a href="#Footnote_31_47" class="fnanchor">[31]</a> has recently called attention to the growth of
+the ether habit in eastern Germany, where this drug is used as a
+so-called stimulant, while in reality the effects are well known to be
+narcotic, or deadening.</p>
+
+<p>The laboratory and the life insurance records simply give exact
+expression to what has long been a matter of common knowledge to the
+employer of labor and to leaders and commanders of men; to wit, that the
+influence of alcohol on any large group of men, whether they be artisans
+or soldiers, is harmful and lowers the efficiency of the group.
+Individual susceptibility varies, but the man who thinks he is an
+exception and can indulge with safety may find that he is mistaken only
+after serious<span class="pagenum" title="Page&nbsp;243">&nbsp;</span><a name="Page_243" id="Page_243"></a> damage to the body has been done and perhaps a definite
+loss sustained in happiness and achievement.</p>
+
+<div class="sidenote">Effect on Offspring</div>
+
+<p>Stockard,<a name="FNanchor_32_48" id="FNanchor_32_48"></a><a href="#Footnote_32_48" class="fnanchor">[32]</a> in his experiments on animals, has demonstrated
+conclusively that the germ cells of males can be so injured by allowing
+the subjects to inhale the fumes of alcohol that they give rise to
+defective offspring, although mated with vigorous untreated females. The
+offspring of those so treated when reaching maturity are usually nervous
+and slightly undersize. These effects are apparently conveyed through
+the descendants for at least three generations. Such evidence
+establishes at least the probability of the transmission of serious ill
+effects to human offspring through alcoholic indulgence of the male
+parent.</p>
+
+<p>Much of the statistical evidence that has been produced on both sides of
+this question of the transmissibility of the effect of alcohol is
+misleading unless very critically analyzed, but the results of exact
+laboratory experiments can hardly be gainsaid.</p>
+
+<p>Those who trifle with alcohol should at least take the precaution to be
+periodically examined in order to detect the earliest signs of
+ill-effect. One&#8217;s own feelings are not safe<span class="pagenum" title="Page&nbsp;244">&nbsp;</span><a name="Page_244" id="Page_244"></a> guides, and may fail to
+warn of danger until serious damage has been done.</p>
+
+<p>In 1914, at the annual meeting of the National Council of Safety, at
+which there were present representatives from several hundred large
+industries, the members unanimously voted to abolish liquor from their
+plants. It has been well stated by Quensel<a name="FNanchor_33_49" id="FNanchor_33_49"></a><a href="#Footnote_33_49" class="fnanchor">[33]</a> that &ldquo;work and alcohol do
+not belong together, especially when the work demands wideawakeness,
+attention, exactness and endurance.&rdquo;</p>
+
+<p>The restrictive and prohibitive measures of the French and Russian
+governments, the well known opposition of the Kaiser to alcohol and the
+warnings uttered by Lord Kitchener and leading British statesmen, are
+sufficient evidence that the condemnation of alcohol represents the
+deliberate judgment of the world&#8217;s strong men.</p>
+
+
+<h4><i>REFERENCES</i></h4>
+
+<div class="footnote"><p><a name="Footnote_1_17" id="Footnote_1_17"></a><span class="label"><a href="#FNanchor_1_17">[1]</a></span> United Kingdom Temperance and General Provident Institution
+of London, Annual Report, 1910.</p></div>
+
+<div class="footnote"><p><a name="Footnote_2_18" id="Footnote_2_18"></a><span class="label"><a href="#FNanchor_2_18">[2]</a></span> Sceptre Life Association, Annual Report, 1912.</p></div>
+
+<div class="footnote"><p><a name="Footnote_3_19" id="Footnote_3_19"></a><span class="label"><a href="#FNanchor_3_19">[3]</a></span> Scottish Temperance Life Assurance Company, Annual Report,
+1912.</p></div>
+
+<div class="footnote"><p><a name="Footnote_4_20" id="Footnote_4_20"></a><span class="label"><a href="#FNanchor_4_20">[4]</a></span> The Abstainers and General Insurance Company, Ltd., Annual
+Report, 1912.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;245">&nbsp;</span><a name="Page_245" id="Page_245"></a><a name="Footnote_5_21" id="Footnote_5_21"></a><span class="label"><a href="#FNanchor_5_21">[5]</a></span> McMahon, T.&nbsp;F.: <i>The Use of Alcohol and the Life Insurance
+Risk.</i> Proceedings of the Association of the Life Insurance Medical
+Directors of America, 1911, Twenty-second Annual Meeting, p.&nbsp;473;
+Medical Record, LXXX, p.&nbsp;1121.</p></div>
+
+<div class="footnote"><p><a name="Footnote_6_22" id="Footnote_6_22"></a><span class="label"><a href="#FNanchor_6_22">[6]</a></span> Lounsberry, R.&nbsp;L.: Proceedings of the Life Assurance
+Medical Directors. October, 1913.</p></div>
+
+<div class="footnote"><p><a name="Footnote_7_23" id="Footnote_7_23"></a><span class="label"><a href="#FNanchor_7_23">[7]</a></span> Moore, Roderick McKenzie: <i>On the Comparative Mortality
+Among Assured Lives of Abstainers and Non-Abstainers from Alcoholic
+Beverages.</i> Transactions of the Institute of Actuaries, 1913, XXXVIII,
+pp.&nbsp;248&ndash;272.</p></div>
+
+<div class="footnote"><p><a name="Footnote_8_24" id="Footnote_8_24"></a><span class="label"><a href="#FNanchor_8_24">[8]</a></span> Report of Medico-Actuarial Mortality Investigation, IV,
+pp.&nbsp;11&ndash;13.</p></div>
+
+<div class="footnote"><p><a name="Footnote_9_25" id="Footnote_9_25"></a><span class="label"><a href="#FNanchor_9_25">[9]</a></span> Statistical Abstract for the United Kingdom, Sixty-first
+Number, 1809&ndash;1913 (Wyman &amp; Sons), London, 1914, p.&nbsp;173; Statistical
+Abstract for the Principal and Other Foreign Countries, 1901&ndash;1912,
+Thirty-ninth Number, pp.&nbsp;505, 506, 507; Statistical Abstract of the
+United States, Thirty-sixth Number, 1913, p.&nbsp;516.</p></div>
+
+<div class="footnote"><p><a name="Footnote_10_26" id="Footnote_10_26"></a><span class="label"><a href="#FNanchor_10_26">[10]</a></span> Kraepelin, Emil: <i>Ueber die Beeinflussung einfacher
+psychischer Vorg&auml;nge durch einige Arzneimittel</i>, Verlag von Gustav
+Fisher, Jena, 1892; Aschaffenburg, Gustav: <i>Praktische Arbeit unter
+Alkoholwirkung, Psychologische Arbeiten</i>, 1896, I, pp.&nbsp;608&ndash;626; Kurz,
+Ernest, and Kraepelin, Emil: <i>Ueber die Beeinflussung psychischer
+Vorg&auml;nge durch regelm&auml;ssigen Alkoholgenuss, Psychologische Arbeiten</i>,
+1901, III, pp.&nbsp;417&ndash;457; Mayer, Martin: <i>Ueber die Beeinflussung der
+Schrift durch den Alkohol, Psychologische Arbeiten</i>, 1901, III,
+pp.&nbsp;535&ndash;586; Rudin, Ernst: <i>Ueber die Dauer der psychischen
+Alkoholwirkung, Psychologische Arbeiten</i>, IV, pp.&nbsp;1&ndash;44.</p></div>
+
+<div class="footnote"><p><a name="Footnote_11_27" id="Footnote_11_27"></a><span class="label"><a href="#FNanchor_11_27">[11]</a></span> Vogt, R.: <i>Om virkningen af 15&ndash;50 cm3 koncentrert spiritus
+paa erindringsevnen</i>, Norsk. Mag. f. Laegevidensh., 1910, LXXI,
+pp.&nbsp;605&ndash;626; The Lancet (London), 1910, II, p.&nbsp;1040.</p></div>
+
+<div class="footnote"><p><a name="Footnote_12_28" id="Footnote_12_28"></a><span class="label"><a href="#FNanchor_12_28">[12]</a></span> Aschaffenburg, Gustav: <i>Crime and Its Repression</i>, Little,
+Brown &amp; Company, Boston, 1913, p.&nbsp;84.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;246">&nbsp;</span><a name="Page_246" id="Page_246"></a><a name="Footnote_13_29" id="Footnote_13_29"></a><span class="label"><a href="#FNanchor_13_29">[13]</a></span> Schnyder, L.: <i>Alkohol und Muskelkraft</i>, Archiv f&uuml;r
+Physiologie,&nbsp;1902&ndash;3, XCIII, p.&nbsp;451.</p></div>
+
+<div class="footnote"><p><a name="Footnote_14_30" id="Footnote_14_30"></a><span class="label"><a href="#FNanchor_14_30">[14]</a></span> Hellsten, A.&nbsp;F.: <i>Ueber den Einfluss von Alkohol, Zucker
+und Thee auf die Leistungsf&auml;higkeit des Muskels</i>, Munchen Med.
+Wchnschr., 1914, LI, pp.&nbsp;18&ndash;94.</p></div>
+
+<div class="footnote"><p><a name="Footnote_15_31" id="Footnote_15_31"></a><span class="label"><a href="#FNanchor_15_31">[15]</a></span> Bastedo, Walter A.: <i>Materia Medica Pharmacology and
+Therapeutics</i>, W.&nbsp;B. Saunders Company, Philadelphia and London, 1913,
+p.&nbsp;333.</p></div>
+
+<div class="footnote"><p><a name="Footnote_16_32" id="Footnote_16_32"></a><span class="label"><a href="#FNanchor_16_32">[16]</a></span> Laitinen, T.: The Norman Kerr Lecture on <i>The Influence of
+Alcohol on Immunity</i>, Med. Rec., LXXVI, 1909, pp.&nbsp;445&ndash;446. Read before
+the Twelfth International Anti-Alcoholic Congress, held in London, July,
+1909; <i>Uber die Einwirkung der kleinsten Alkoholengen auf die
+Widerstandsf&auml;higkeit des tierischen Organismus mit besonderer
+Ber&uuml;cksichtigung der Nachkommenschaft</i>, <i>Ztschr. f. Hyg. u.
+Infections-krankheiten</i>, LVIII, 1907&ndash;8, p.&nbsp;139.</p></div>
+
+<div class="footnote"><p><a name="Footnote_17_33" id="Footnote_17_33"></a><span class="label"><a href="#FNanchor_17_33">[17]</a></span> Rubin, George: <i>The Influence of Alcohol, Ether, and
+Chloroform on Natural Immunity in its Relation to Leucocytosis and
+Phagocytosis</i>, Jour. Infct. Dis., 1904, I, pp.&nbsp;425&ndash;444.</p></div>
+
+<div class="footnote"><p><a name="Footnote_18_34" id="Footnote_18_34"></a><span class="label"><a href="#FNanchor_18_34">[18]</a></span> Stewart, Chas. E.: <i>The Influence of Alcohol on the
+Opsonic Power of the Blood</i>, Mod. Med., 1907, XVI, pp. 241&ndash;246. Read
+before the American Society for the Study of Alcohol and Drug Neuroses,
+Atlantic City, June&nbsp;4, 1907, and published in the Jour. of Inebriety.</p></div>
+
+<div class="footnote"><p><a name="Footnote_19_35" id="Footnote_19_35"></a><span class="label"><a href="#FNanchor_19_35">[19]</a></span> Craig, Chas. F., and Nichols, Henry J.: <i>The Effect of the
+Ingestion of Alcohol on the Result of the Complement Fixation Test in
+Syphilis</i>, Jour. A.&nbsp;M.&nbsp;A., 1911, LVII, pp.&nbsp;474&ndash;76.</p></div>
+
+<div class="footnote"><p><a name="Footnote_20_36" id="Footnote_20_36"></a><span class="label"><a href="#FNanchor_20_36">[20]</a></span> Fillinger, F.&nbsp;V.: <i>Weitere Mitteilungen &uuml;ber
+Resistenzverminderung der Erythrozyten nach Alkoholgenuss</i>, Deutsch.
+Med. Wchnschr., 1912, XXXVIII, p.&nbsp;999.</p></div>
+
+<div class="footnote"><p><a name="Footnote_21_37" id="Footnote_21_37"></a><span class="label"><a href="#FNanchor_21_37">[21]</a></span> Weinburg, W.&nbsp;W.: <i>The Lowering of Stability of
+Erythrocytes in Alcoholic Intoxication</i>, Russky Vratch, 1912, II,
+p.&nbsp;1324; New York Med. Jour., 1912, XCVI, p.&nbsp;1040.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;247">&nbsp;</span><a name="Page_247" id="Page_247"></a><a name="Footnote_22_38" id="Footnote_22_38"></a><span class="label"><a href="#FNanchor_22_38">[22]</a></span> Parkinson, P.&nbsp;R.: <i>The Relation of Alcohol to Immunity</i>,
+The Lancet (London), 1909, VII, pp.&nbsp;1580&ndash;82.</p></div>
+
+<div class="footnote"><p><a name="Footnote_23_39" id="Footnote_23_39"></a><span class="label"><a href="#FNanchor_23_39">[23]</a></span> Brooks, Clyde: <i>The Action of Alcohol on the Normal Intact
+Unanesthetized Animal</i>, Jour. A.&nbsp;M.&nbsp;A., 1910, LV, pp.&nbsp;372&ndash;73. Read in
+the Section on Pathology and Physiology of the A.&nbsp;M.&nbsp;A. at the
+Sixty-first Session, St. Louis, June, 1910.</p></div>
+
+<div class="footnote"><p><a name="Footnote_24_40" id="Footnote_24_40"></a><span class="label"><a href="#FNanchor_24_40">[24]</a></span> Crile, George W.: <i>Blood Pressure in Surgery</i>, J.&nbsp;B.
+Lippincott Company, Philadelphia, 1903. Cartwright Prize of the Alumni
+Ass&#8217;n of the College of Physicians and Surgeons, New York City.</p></div>
+
+<div class="footnote"><p><a name="Footnote_25_41" id="Footnote_25_41"></a><span class="label"><a href="#FNanchor_25_41">[25]</a></span> Cabot, Richard C.: <i>Studies of the Action of Alcohol in
+Disease, Especially upon the Circulation</i>, Med. News, LXXXIII, 1903,
+pp.&nbsp;145&ndash;153. Read before the Association of American Physicians, May&nbsp;13,
+1903.</p></div>
+
+<div class="footnote"><p><a name="Footnote_26_42" id="Footnote_26_42"></a><span class="label"><a href="#FNanchor_26_42">[26]</a></span> Dennig, Hindelang und <ins class="correction" title="Transcriber&#8217;s note: Original reads &lsquo;Gr&uuml;baum&rsquo;.">Gr&uuml;nbaum</ins>: <i>Uber den
+Einfluss des Alkohols auf den Blutdruck und die Herzarbeit in
+pathologischen Zust&auml;nden</i>, Namentlich beim Fieber, Deutsch. Arch. f.
+klin. Med., 1909, XCVI, pp.&nbsp;153&ndash;162.</p></div>
+
+<div class="footnote"><p><a name="Footnote_27_43" id="Footnote_27_43"></a><span class="label"><a href="#FNanchor_27_43">[27]</a></span> Alexandroff, Emilie: <i>Ueber die analeptische Wirkung des
+Alkohols bei pathologischen Zust&auml;nden</i>, Cor. Bl. f. schweiz. Aerzte.,
+1910, XL, pp.&nbsp;465&ndash;475; Action of Alcohol During Febrile and other
+Pathologic Conditions, Jour. A.&nbsp;M.&nbsp;A., 1910, LV, p.&nbsp;174.</p></div>
+
+<div class="footnote"><p><a name="Footnote_28_44" id="Footnote_28_44"></a><span class="label"><a href="#FNanchor_28_44">[28]</a></span> Atwater, W.&nbsp;A., and Benedict, F.&nbsp;G.: <i>An Experimental
+Inquiry Regarding the Nutritive Value of Alcohol</i>, National Academy of
+Science, 1902, Sixth Memoir.</p></div>
+
+<div class="footnote"><p><a name="Footnote_29_45" id="Footnote_29_45"></a><span class="label"><a href="#FNanchor_29_45">[29]</a></span> Beebe, L.&nbsp;B.: <i>The Effect of Alcohol and Alcoholic Fluids
+Upon the Excretion of Uric Acid in Man</i>, Amer. Jour. Physiol., 1904,
+XII, pp.&nbsp;13&ndash;37.</p></div>
+
+<div class="footnote"><p><a name="Footnote_30_46" id="Footnote_30_46"></a><span class="label"><a href="#FNanchor_30_46">[30]</a></span> Mendel, L.&nbsp;B., and Hilditch, Warren W.: <i>The Influence of
+Alcohol Upon Nitrogenous Metabolism in Men and Animals</i>, Amer. Jour.
+Physiol., 1910, XXVII, pp.&nbsp;1&ndash;23.</p></div>
+
+<div class="footnote"><p><a name="Footnote_31_47" id="Footnote_31_47"></a><span class="label"><a href="#FNanchor_31_47">[31]</a></span> Aschaffenburg, <i>Ibid.</i></p></div>
+
+<div class="footnote"><p><a name="Footnote_32_48" id="Footnote_32_48"></a><span class="label"><a href="#FNanchor_32_48">[32]</a></span> Stockard, C.&nbsp;R.: <i>A Study of Further Generations of
+Mammals from Ancestors Treated with Alcohol</i>, Proc. Soc. Exper. Biol.
+and Med., 1914, XI, p.&nbsp;136.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;248">&nbsp;</span><a name="Page_248" id="Page_248"></a><a name="Footnote_33_49" id="Footnote_33_49"></a><span class="label"><a href="#FNanchor_33_49">[33]</a></span> Quensel, Ulrik: <i>The Alcohol Question from a Medical
+Viewpoint&mdash;Studies in the Pathology of Alcoholism</i>, Year Book, United
+States Brewers&#8217; Association, 1914, p.&nbsp;168.</p></div>
+
+<hr class="minor" />
+
+<p class="refs">Bastedo, Walter A.: <i>Materiel Medico, Pharmacology and Therapeutics</i>,
+W.&nbsp;B. Saunders Company, Philadelphia and London, 1913, p.&nbsp;318.</p>
+
+<p class="refs">Bertillon, Jacques: <i>On Mortality and the Causes of Death According to
+Occupations</i>, Proceedings of the Fifteenth International Congress on
+Hygiene and Demography, Washington, 1912, I, p.&nbsp;345.</p>
+
+<p class="refs">Boos, William F.: <i>The Relation of Alcohol to Industrial Accidents and
+to Occupational Diseases</i>, Proceedings of the Fifteenth International
+Congress on Hygiene and Demography, Washington, 1912, I, p.&nbsp;829.</p>
+
+<p class="refs">Cabot, Richard C.: <i>The Consumption of Alcohol and of Other Medicines at
+the Massachusetts General Hospital</i>, Boston Med. Jour., CLX, 1909,
+pp.&nbsp;480&ndash;81.</p>
+
+<p class="refs">Dixon, W.&nbsp;E.: <i>Alcohol in Relation to Life</i>, The Nineteenth Century,
+1910, LXVII, pp.&nbsp;516, 523.</p>
+
+<p class="refs">&ldquo;Ethyl Alcohol,&rdquo; <i>The Dispensatory of the United States of America</i>,
+J.&nbsp;B. Lippincott &amp; Company, Philadelphia, 19th edition, p.&nbsp;102.</p>
+
+<p class="refs">Ewald: <i>Alcohol in Relation to Infectious Diseases</i>, Med. Rec., 1913,
+LXXXIV, p.&nbsp;75. Read before the Fourth National Congress on
+Physiotherapy, Berlin, March&nbsp;26, 1913.</p>
+
+<p class="refs">Horsley, Sir Victor: <i>Discussion on Alcohol in Therapeutics</i>, Med. Rec.,
+1912, LXXI, p.&nbsp;951. Read before the Hunterian Society.</p>
+
+<p class="refs">Hunter, Arthur: <i>Can Insurance Experience be Applied to Lengthen Life?</i>
+Proceedings of the Association of Life Insurance Presidents, Eighth
+Annual Meeting, 1914, pp.&nbsp;27&ndash;37.</p>
+
+<p class="refs">Kelynak, T.&nbsp;M.: <i>The Drink Problem</i>, London, Methuen &amp; Company, 1907.</p>
+
+<p class="refs"><span class="pagenum" title="Page&nbsp;249">&nbsp;</span><a name="Page_249" id="Page_249"></a>Landau, Anastazy: <i>Beitrage zur hehre vom Purinstoffwechsel und zur
+Frage &uuml;ber den Alkoholeinfluss auf die Harnsaureausscheidung</i>, Deutsch.
+Arch. f. klin. Med., XCV, 1908&ndash;9, pp.&nbsp;280&ndash;328.</p>
+
+<p class="refs">Miller, Joseph L.: <i>The Physiologic Action, Uses and Abuses of Alcohol
+in the Circulatory Disturbance of the Acute Infection</i>, Jour. A.&nbsp;M.&nbsp;A.,
+1910, LV, pp.&nbsp;2034&ndash;2037. Read in the joint session of the Sections of
+Practice of Medicine and Pharmacology and Therapeutics of the A.&nbsp;M.&nbsp;A.,
+Sixty-first Annual Session, held at St. Louis, June, 1910.</p>
+
+<p class="refs">Neff, Irwin H.: <i>The Problem of Drunkenness</i>, Proceedings of the
+Fifteenth International Congress on Hygiene and Demography, Washington,
+1912, IV, p.&nbsp;510.</p>
+
+<p class="refs">Phelps, Edward Bunnell: <i>The Mortality from Alcohol in the United
+States</i>, Proceedings of the Fifteenth International Congress on Hygiene
+and Demography, Washington, 1912, Vol.&nbsp;I, p.&nbsp;813.</p>
+
+<p class="refs">Proceedings: Association of Life Insurance Medical Directors, October,
+1911.</p>
+
+<p class="refs">Report of the Committee of Fifty on: Physiological Aspects of the Liquor
+Problem, Houghton, Mifflin &amp; Company, two volumes, 1903.</p>
+
+<p class="refs">Togel, O., Brezina, E., and Durig, A.: <i>Ueber die kohlenhydratsparende
+Wirkung des Alkohols</i>, Biochem. Ztschr., 1913, I, 296; Editorial, Jour.
+A.&nbsp;M.&nbsp;A., 1913, LXI, p.&nbsp;967.</p>
+
+<p class="refs">Williams, Henry Smith: <i>Alcohol, How it Affects the Individual, the
+Community and the Race</i>, The Century Company, New York, 1909.</p>
+
+<p class="refs">Woods, Robert A.: <i>The Prevention of Inebriety: Community Action</i>,
+Proceedings of the Fifteenth International Congress on Hygiene and
+Demography, Washington, 1912, IV, p.&nbsp;517.</p>
+
+
+<h3><span class="pagenum" title="Page&nbsp;249a">&nbsp;</span><a name="Page_249a" id="Page_249a"></a>Additional Notes on Alcohol</h3>
+
+<div class="sidenote">Nutrition Laboratory Experiments</div>
+
+<p>There has lately been undertaken at the Nutrition Laboratory of the
+Carnegie Institution at Washington a very broad and comprehensive study
+of the effect of moderate doses of alcohol on the healthy and normal
+human body. The immense scope of the investigation planned may be judged
+by the fact that under the physiological division of the research, as
+laid out by Professors Raymond Dodge and E.&nbsp;C. Benedict, there are seven
+main sections and one hundred and sixty subdivisions. The program has
+been arranged after conferences, either in person or by letter, with the
+leading physiologists of the world, and may take ten years to complete.</p>
+
+<div class="sidenote">Psychological Effects</div>
+
+<p>The psychological program, carried out with the co-operation of Dr. F.
+Lyman Wells, has already been completed and the results recently
+published.<a name="FNanchor_34_50" id="FNanchor_34_50"></a><a href="#Footnote_34_50" class="fnanchor">[34]</a> These results must be accepted as the testimony of pure
+science, free from all bias or even remote suggestion of propaganda.
+They were based upon experiments with moderate doses of alcohol
+(30&nbsp;cubic centimeters, or about 8&nbsp;teaspoon<span class="pagenum" title="Page&nbsp;249b">&nbsp;</span><a name="Page_249b" id="Page_249b"></a>fuls, and 45&nbsp;cubic
+centimeters) upon ten normal subjects, very moderate users of alcohol,
+and may be summarized as follows:</p>
+
+<div class="sidenote">Lower Levels Spinal Cord</div>
+
+<p>A very simple reflex act, the &ldquo;knee-jerk,&rdquo; a nervous mechanism
+controlled by a center at the lower level of the spinal cord, was
+markedly depressed, the time of response being increased 10&nbsp;per&nbsp;cent.
+and the thickening of the muscles concerned in the act decreased
+45&nbsp;per&nbsp;cent. In some subjects the larger dose, 45&nbsp;cubic centimeters,
+practically abolished the knee-jerk.</p>
+
+<p>The eye-lid reflex, elicited by a sudden noise, showed the next largest
+effect, the time of response being increased 7&nbsp;per&nbsp;cent. and the degree
+of movement decreased 19&nbsp;per&nbsp;cent.</p>
+
+<div class="sidenote">Higher Levels</div>
+
+<p>Other nervous mechanisms, or reflex arcs, at the higher levels of the
+cord, were next investigated: (1) eye-reaction to suddenly appearing
+stimulus, and (2) speech reaction to visual word stimuli. Dose&nbsp;A
+(30&nbsp;cubic centimeters), accelerated the eye-reaction, while dose&nbsp;B
+(45&nbsp;cubic centimeters) positively depressed it, agreeing with the simple
+reaction experiments of Kraepelin. This<span class="pagenum" title="Page&nbsp;249c">&nbsp;</span><a name="Page_249c" id="Page_249c"></a> was the only instance of
+acceleration of movement of the voluntary muscles through alcohol, all
+the other tests showing it to be a consistent depressant. The speech
+reaction showed a positive depressant effect of 3&nbsp;per&nbsp;cent.</p>
+
+<div class="sidenote">Memory</div>
+
+<p>Free association of ideas and memory tests were also made, and showed
+practically no effect from alcohol, but, unfortunately, the smaller dose
+only was used in these tests.</p>
+
+<p>The sensitiveness to electrical stimulation was decreased 14&nbsp;per&nbsp;cent.</p>
+
+<p>Motor co-ordination, as evidenced by eye-movements in fixating seen
+objects, was next investigated. The velocity of these movements was
+decreased 11&nbsp;per&nbsp;cent. Finger-movements, measured in an exceedingly
+delicate way, were reduced in speed 9&nbsp;per&nbsp;cent.</p>
+
+
+<div class="sidenote">Heart and Pulse</div>
+
+<p>The effect on the pulse while these tests were made was observed, and
+electrocardiograms taken. The pulse was found to be accelerated, but not
+increased in force, that is, the &ldquo;brake&rdquo; was taken off the heart, but no
+driving force supplied by alcohol. The condition of the circulation was
+impaired by the narcotic effect of alcohol on the cardio-<span class="pagenum" title="Page&nbsp;249d">&nbsp;</span><a name="Page_249d" id="Page_249d"></a>inhibitory
+center which holds the heart action in check.</p>
+
+<div class="sidenote">Decreases Organic Efficiency</div>
+
+<p>According to the investigators, the effect is to &ldquo;decrease organic
+efficiency.&rdquo; This should shut off such little debate as still persists
+with respect to alcohol having any value as a heart stimulant.</p>
+
+<div class="sidenote">Always a Depressant</div>
+
+<p>While these investigations only confirm in part the contention of the
+Kraepelin school that alcohol first acts by depressing the higher
+centers, and tend to show that its first and most profound effect is on
+the lower levels of the spinal cord and the simpler nervous mechanisms,
+it confirms the view of these and other investigators, that the total
+effect of alcohol is that of a narcotic, depressing drug, even in the
+smallest doses usually taken as a beverage.</p>
+
+<div class="sidenote">Resistance of Higher Brain Function</div>
+
+<p>The possible reactions are more complex than those supposed by
+Kraepelin, and there is evident in the higher centers (the effect on
+highest brain functions, were not measured by Dodge and Benedict) a
+power of &ldquo;autogenic reinforcement,&rdquo; which is well exemplified by the
+ability of a half-intoxicated person to sober up under some shock or
+strong incentive. When social conditions<span class="pagenum" title="Page&nbsp;249e">&nbsp;</span><a name="Page_249e" id="Page_249e"></a> do not stimulate this
+reinforcement, but, on the contrary, dull and retard it, as in convivial
+company, there is reinforcement of the lower, more animal mechanisms of
+the nervous system, and we have exhibited revolting and foolish
+reactions to alcohol, which are consistent with these findings.</p>
+
+<div class="sidenote">Explanation of Memory Effects</div>
+
+<p>The slight effect on memory and free association is explained partly by
+the methods used in the laboratory (difference in time of recognizing
+words suddenly exposed a second time), which are more in the nature of
+&ldquo;short cuts&rdquo; and perhaps not so accurate a reproduction of normal
+memorizing as those employed by Kraepelin and Vogt (memorizing numbers
+and verse), and partly by the power of &ldquo;autogenic reinforcement,&rdquo; which
+it is difficult to eliminate in a laboratory test.</p>
+
+<p>This, the latest contribution of science to the study of alcohol, gives
+added proof that the higher mortality among so-called moderate users of
+alcohol is largely due to the unfavorable effect on the protective
+mechanism of the body.</p>
+
+<div class="sidenote">Lower Resistance</div>
+
+<p>This has been further emphasized by the studies of Reich<a name="FNanchor_35_51" id="FNanchor_35_51"></a><a href="#Footnote_35_51" class="fnanchor">[35]</a> at the
+University of Munich, who found that the resistance of<span class="pagenum" title="Page&nbsp;249f">&nbsp;</span><a name="Page_249f" id="Page_249f"></a> blood cells to
+salt solution and to typhoid bacilli was less among alcohol users than
+among total abstainers.</p>
+
+<p>Konr&aacute;di<a name="FNanchor_36_52" id="FNanchor_36_52"></a><a href="#Footnote_36_52" class="fnanchor">[36]</a> has found that comparatively few antibodies against cholera
+germs develop in persons who consume alcohol daily in fairly large
+quantities and who had been inoculated against cholera. Pampoukis<a name="FNanchor_37_53" id="FNanchor_37_53"></a><a href="#Footnote_37_53" class="fnanchor">[37]</a>
+has observed that alcoholics are not favorable subjects for inoculation
+against rabies. The Pasteur Institute in Budapest has made similar
+observations, based on twenty-five years&#8217; experience.</p>
+
+
+<h4>Additional References</h4>
+
+<div class="footnote"><p><a name="Footnote_34_50" id="Footnote_34_50"></a><span class="label"><a href="#FNanchor_34_50">[34]</a></span> Benedict, E.&nbsp;C.: <i>The Psychological Effects of Alcohol</i>,
+The Carnegie Institution, Washington, D.&nbsp;C., 1916.
+</p><p>
+Benedict, E.&nbsp;C.: <i>The Psychologic Effect of Alcohol on Man</i>, The Journal
+A.&nbsp;M.&nbsp;A., 1916, lxvi, p.&nbsp;1424.</p></div>
+
+<div class="footnote"><p><a name="Footnote_35_51" id="Footnote_35_51"></a><span class="label"><a href="#FNanchor_35_51">[35]</a></span> Reich, H.&nbsp;W.: <i>Ueber den Einfluss des Alkoholgenusses auf
+Bakterizidie, Phagozytose und Resistenz der Erythrocyten, beim
+Menschen</i>, Arch. f. Hyg., 1916, lxxxiv, 337.</p></div>
+
+<div class="footnote"><p><a name="Footnote_36_52" id="Footnote_36_52"></a><span class="label"><a href="#FNanchor_36_52">[36]</a></span> Konradi: <i>Ueber den Wert der Choleraschutzimpfungen</i>,
+Centralbl. f. Bakteriol., I.&nbsp;O., 1916, lxxvii, 339.</p></div>
+
+<div class="footnote"><p><a name="Footnote_37_53" id="Footnote_37_53"></a><span class="label"><a href="#FNanchor_37_53">[37]</a></span> Alcohol and Immunity, Jour. A.&nbsp;M.&nbsp;A., 1916, lxvi, p.&nbsp;962,
+p.&nbsp;1122.</p></div>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;250">&nbsp;</span><a name="Page_250" id="Page_250"></a><a name="SECTION_V" id="SECTION_V"></a>SECTION&nbsp;V
+<br />
+NOTES ON TOBACCO</h2>
+
+<p>It is the purpose of this section to present as fairly as possible the
+evidence relating to the effects of tobacco on the human body, so that
+those who smoke may correctly measure the probable physical cost of the
+indulgence. The extremes of opinion on this subject are well expressed
+in the following verses:</p>
+
+<blockquote class="poem">
+<p class="hang">&ldquo;Hail! Social Pipe&mdash;Thou foe to care,<br />
+Companion of my elbow chair;<br />
+As forth thy curling fumes arise,<br />
+They seem an evening sacrifice&mdash;<br />
+An offering to my Maker&#8217;s praise<br />
+For all His benefits and grace.&rdquo;<br />
+</p>
+<p class="quotsig">Dr. Garth.</p>
+</blockquote>
+
+<blockquote class="poem"><p class="hang">&ldquo;A custom loathsome to the eye, hateful to the nose, harmful to the
+brain, dangerous to the lungs, and the black stinking fume thereof
+nearest resembling the horrible Stygian smoke of the pit that is
+bottomless.&rdquo;</p>
+
+<p class="quotsig">James&nbsp;I.</p>
+</blockquote>
+
+<div class="sidenote">What it Is</div>
+
+<p>Tobacco is a plant, Nicotiana Tabacum of<span class="pagenum" title="Page&nbsp;251">&nbsp;</span><a name="Page_251" id="Page_251"></a> the order Solanace&aelig;, which
+includes Atropa Belladonna, or &ldquo;Deadly Nightshade,&rdquo; Hyoscyamus, or
+&ldquo;Henbane,&rdquo; Solanum Dulcamara, or &ldquo;Bitter Sweet,&rdquo; all powerful poisons,
+and likewise the common potato and tomato, which are wholesome foods.
+The cured leaves are used for smoking and chewing, or when powdered, as
+snuff.</p>
+
+<div class="sidenote">History</div>
+
+<p>Prior to the middle of the 16th Century, the use of tobacco was confined
+to the American Indians. In 1560 the Spaniards began to cultivate
+tobacco as an ornamental plant, and Jean Nicot, the French Ambassador at
+Lisbon, introduced it at the court of Catherine de Medici in the form of
+snuff. Smoking subsequently became a custom which spread rapidly
+throughout the world, although often vigorously opposed by Governments.
+In the 17th Century, smoker&#8217;s noses were cut off in Russia.</p>
+
+<div class="sidenote">Composition</div>
+
+<p>Tobacco contains a powerful narcotic poison, nicotin, which resembles
+prussic acid in the rapidity of its action, when a fatal dose is taken.</p>
+
+<p>The percentage of nicotin present varies according to the brand and the
+conditions under which it is cultured.</p>
+
+<p><span class="pagenum" title="Page&nbsp;252">&nbsp;</span><a name="Page_252" id="Page_252"></a>The following figures have been given by the various authorities.</p>
+
+<table summary="The percentage of nicotin in tobacco.">
+<tr>
+  <td class="tdl">London Lancet<a name="FNanchor_38_55" id=
+  "FNanchor_38_55"></a><a href="#Footnote_38_55" class=
+  "fnanchor">[38]</a></td>
+  <td>.64 to &nbsp;&nbsp;5.3&nbsp;&nbsp;</td>
+  <td>per&nbsp;cent.</td>
+</tr>
+<tr>
+  <td class="tdl">French Dept. of Agriculture<a name="FNanchor_39_56" id=
+  "FNanchor_39_56"></a><a href="#Footnote_39_56" class=
+  "fnanchor">[39]</a></td>
+  <td>.22 to 10.5&nbsp;&nbsp;</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <td class="tdl">Connecticut Agricultural Experiment Station<a name=
+  "FNanchor_40_57" id="FNanchor_40_57"></a><a href="#Footnote_40_57"
+  class="fnanchor">[40]</a></td>
+  <td>2.89</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <th colspan="3" class="center">(Home grown&mdash;after fermentation.)</th>
+</tr>
+<tr>
+  <td class="tdl">U.&nbsp;S. Dept. of Agriculture<a href="#Footnote_40_57" class=
+  "fnanchor">[40]</a></td>
+  <td>.94 to &nbsp;&nbsp;5.&nbsp;&nbsp;&nbsp;&nbsp;</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <th colspan="3" class="center">(Domestic.)</th>
+</tr>
+</table>
+
+<p>Aside from nicotin it also contains small quantities of related
+substances&mdash;nicotellin, nicotein, a camphoraceous substance termed
+nicotianin, said to give tobacco its characteristic flavor, and likewise
+a volatile oil developed during the process preparation. On heating,
+pyridin (a substance often used to denature alcohol), picolin, collidin,
+and other bases are formed, as well as carbolic acid, ammonia, marsh
+gas, cyanogen and hydrocyanic acid, carbon monoxide (coal gas) and
+furfural. Furfural is a constituent of fusel oil, which is so much
+dreaded in poor whisky. The smoke of a single cigaret may contain as
+much furfural as two ounces of whisky.</p>
+
+<p>The complex constitution of tobacco and the smoke from its combustion
+has caused much debate as to the substances that are responsible for its
+charm and its ill effects,<span class="pagenum" title="Page&nbsp;253">&nbsp;</span><a name="Page_253" id="Page_253"></a> which are to be described. No one can doubt
+the serious injurious effects from such a powerful poison as nicotin if
+taken in any but the most minute quantities (one to three milligrams
+have produced profound poisoning in man).</p>
+
+<p>It has been maintained by some that nicotin is practically destroyed in
+the process of smoking, and that the effects of tobacco are limited to
+the decomposition products resulting from the burning tobacco,
+especially pyridin. But pyridin is also formed in the burning of cabbage
+leaves, and cabbage leaves do not possess any attractions for smokers,
+neither do they produce the well-known effects that smoking and chewing
+tobacco produce. No doubt pyridin and furfural are factors in the drug
+effects of tobacco, but recent painstaking experiments by high
+authorities have shown the presence of nicotin in tobacco smoke, and
+when we reflect that there is sometimes sufficient nicotin in an
+ordinary cigar to kill two men, it is not strange that enough of it may
+be absorbed from the smoke passing over the mucous membranes of the
+nose, throat and lungs to produce a distinct physiological effect.</p>
+
+<p>Investigators who claim to show by experi<span class="pagenum" title="Page&nbsp;254">&nbsp;</span><a name="Page_254" id="Page_254"></a>ments the absence of nicotin
+from tobacco smoke must explain why the palpable effects of smoking, in
+those who have not established a &ldquo;tolerance,&rdquo; are those of nicotin
+poisoning, and why the symptoms produced by chewing tobacco are
+identical with those following the smoking of tobacco, which are: mild
+collapse, pallor of the skin, nausea, sweating, and perhaps vomiting,
+diarrhea, muscular weakness, faintness, dizziness, and rise in blood
+pressure followed by lowered blood pressure.</p>
+
+<p>Nicotin is undoubtedly decomposed by burning, but it may become
+volatilized by heat and a certain amount absorbed before decomposition
+takes place.</p>
+
+<p>Lehmann,<a name="FNanchor_41_58" id="FNanchor_41_58"></a><a href="#Footnote_41_58" class="fnanchor">[41]</a> in 1908, found in tobacco smoke the following percentages of
+the nicotin contained in the tobacco:</p>
+
+<table summary="Percentage of nicotin in tobacco smoke, Lehmann's figures.">
+<tr>
+  <th>Cigaret smoke</th>
+  <td>82</td>
+  <td>per&nbsp;cent.</td>
+</tr>
+<tr>
+  <th>Cigar smoke</th>
+  <td>85 to 97</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+</table>
+
+<p>The London Lancet<a name="FNanchor_42_59" id="FNanchor_42_59"></a><a href="#Footnote_42_59" class="fnanchor">[42]</a> (1912) gives the following figures:</p>
+
+<table summary="Percentage of nicotin in tobacco smoke, The Lancet's figures.">
+<tr>
+  <th>Cigaret smoke</th>
+  <td>3.75 to 84</td>
+  <td>per&nbsp;cent.</td>
+</tr>
+<tr>
+  <th>Pipe mixture smoke, smoked as cigarets</th>
+  <td>79</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <th>Pipe smoke</th>
+  <td>77 to 92</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+<tr>
+  <th>Cigar smoke</th>
+  <td>31 to 63</td>
+  <td class="tdc">"&nbsp;&nbsp;&nbsp;&nbsp;"</td>
+</tr>
+</table>
+
+<p><span class="pagenum" title="Page&nbsp;255">&nbsp;</span><a name="Page_255" id="Page_255"></a>The United States Department of Agriculture<a name="FNanchor_43_60" id="FNanchor_43_60"></a><a href="#Footnote_43_60" class="fnanchor">[43]</a> found in tobacco smoke
+about 30&nbsp;per&nbsp;cent. of the nicotin originally present in the tobacco.</p>
+
+<p>Contrary to general opinion, Havana cigars contain less nicotin than the
+cheaper brands, which augurs ill for the large class of people who
+cannot afford to smoke higher priced brands. Many of the cheaper grades
+do, however, show a low percentage of nicotin.</p>
+
+<div class="sidenote">Effects on Animals and Man</div>
+
+<p>By means of an ingenious apparatus, Zhebrovski,<a name="FNanchor_44_61" id="FNanchor_44_61"></a><a href="#Footnote_44_61" class="fnanchor">[44]</a> a Russian
+investigator, compelled rabbits to smoke cigaret tobacco for a period of
+6 to 8 hours daily. Some died within a month, and showed changes in the
+nerve-ganglia of the heart. Others established a tolerance similar to
+that exhibited by habitual smokers, but upon being killed at the end of
+five months, degenerative changes similar to those produced by the
+injection of nicotin were found, viz., hardening of the blood vessels.
+There is, indeed, no difficulty in producing the characteristic effects
+of nicotin by administering tobacco smoke, either in man or in
+animals.<a name="FNanchor_45_62" id="FNanchor_45_62"></a><a href="#Footnote_45_62" class="fnanchor">[45]</a></p>
+
+<p>Nicotin causes brief stimulation of brain and spinal cord, followed by
+depression. There<span class="pagenum" title="Page&nbsp;256">&nbsp;</span><a name="Page_256" id="Page_256"></a> is an increased flow of saliva, followed by a
+decrease (large doses diminish it at once) and often nausea, vomiting
+and diarrhea. The heart action is at first slowed and the blood pressure
+increased. Subsequently there is a depression of the circulation, with
+rapid heart action and lowered blood pressure. In habitual smokers, this
+preliminary stimulation may not occur. The stimulating effect on the
+brain is so brief that tobacco can not properly be termed a stimulant.
+Its effect is narcotic or deadening. Those who fancy that their thoughts
+flow more readily under the use of tobacco are in the same case with any
+other habitu&eacute; whose thoughts can not flow serenely except under his
+accustomed indulgence. That a sound healthy man, who has never been
+accustomed to the use of tobacco, can do better mental or physical work
+with tobacco than without it has never been shown. Indeed, such
+experiments as have been made on students and others show to the
+contrary.<a name="FNanchor_46_63" id="FNanchor_46_63"></a><a href="#Footnote_46_63" class="fnanchor">[46]</a></p>
+
+<p>The statistics presented by Prof. Fred. J. Pack are of interest in this
+connection.</p>
+
+<p>In six educational institutions the students competing for places on the
+football team were grouped as follows:</p>
+
+<table class="innercols" summary="Comparison of the success of smokers and non-smokers at getting places on a football team.">
+<tr class="top">
+  <th><span class="pagenum" title=
+  "Page&nbsp;257">&nbsp;</span><a name="Page_257" id="Page_257"></a>
+  Institution.</th>
+  <th abbr="Competing">Number<br />
+  Competing<br />
+  for Places.</th>
+  <th abbr="Successful">Number<br />
+  Successful.</th>
+  <th>Per&nbsp;Cent.<br />
+  Successful.</th>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution A.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">11</td>
+  <td class="tdr">2</td>
+  <td class="tdr">18.2</td>
+</tr>
+<tr>
+  <td class="tdl">Non-smokers</td>
+  <td class="tdr">19</td>
+  <td class="tdr">11</td>
+  <td class="tdr">57.9</td>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution B.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">10</td>
+  <td class="tdr">4</td>
+  <td class="tdr">40&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="tdl">Non-smokers</td>
+  <td class="tdr">25</td>
+  <td class="tdr">17</td>
+  <td class="tdr">68&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution C.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">28</td>
+  <td class="tdr">7</td>
+  <td class="tdr">25&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <th>Non-Smokers</th>
+  <td class="tdr">17</td>
+  <td class="tdr">14</td>
+  <td class="tdr">82&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution D.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">28</td>
+  <td class="tdr">11</td>
+  <td class="tdr">39.3</td>
+</tr>
+<tr>
+  <td class="tdl">Non-smokers</td>
+  <td class="tdr">15</td>
+  <td class="tdr">10</td>
+  <td class="tdr">66.6</td>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution E.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">10</td>
+  <td class="tdr">7</td>
+  <td class="tdr">70&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="tdl">Non-smokers</td>
+  <td class="tdr">15</td>
+  <td class="tdr">12</td>
+  <td class="tdr">80&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <th class="tdc"><i>Institution F.</i></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <td class="tdl">Smokers</td>
+  <td class="tdr">6</td>
+  <td class="tdr">0</td>
+  <td class="tdr">0&nbsp;&nbsp;&nbsp;</td>
+</tr>
+<tr>
+  <td class="tdl">Non-smokers</td>
+  <td class="tdr">26</td>
+  <td class="tdr">15</td>
+  <td class="tdr">57.7</td>
+</tr>
+</table>
+
+<table class="innercols" style="margin-top:1em;" summary="Comparison of the scholastic standing of smokers and non-smokers in 12 institutions.">
+<caption class="center">
+  <span class="smcap">Scholastic Standing</span>
+</caption>
+<tr class="top">
+  <th>Institution.</th>
+  <th>Smoker.</th>
+  <th class="dbl">Non-smoker.</th>
+  <th>Institution.</th>
+  <th>Smoker.</th>
+  <th>Non-smoker.</th>
+</tr>
+<tr>
+  <th class="tdc">A</th>
+  <td class="tdc">65.2</td>
+  <td class="tdc dbl">69.8</td>
+  <th class="tdc">G</th>
+  <td class="tdc">74.0</td>
+  <td class="tdc">75.0</td>
+</tr>
+<tr>
+  <th class="tdc">B</th>
+  <td class="tdc">64.7</td>
+  <td class="tdc dbl">74.6</td>
+  <th class="tdc">H</th>
+  <td class="tdc">75.2</td>
+  <td class="tdc">79.4</td>
+</tr>
+<tr>
+  <th class="tdc">C</th>
+  <td class="tdc">78.8</td>
+  <td class="tdc dbl">81.1</td>
+  <th class="tdc">I</th>
+  <td class="tdc">81.6</td>
+  <td class="tdc">88.4</td>
+</tr>
+<tr>
+  <th class="tdc">D</th>
+  <td class="tdc">75.8</td>
+  <td class="tdc dbl">77.6</td>
+  <th class="tdc">J</th>
+  <td class="tdc">78.5</td>
+  <td class="tdc">81.3</td>
+</tr>
+<tr>
+  <th class="tdc">E</th>
+  <td class="tdc">84.6</td>
+  <td class="tdc dbl">84.8</td>
+  <th class="tdc">K</th>
+  <td class="tdc">74.0</td>
+  <td class="tdc">84.6</td>
+</tr>
+<tr>
+  <th class="tdc">F</th>
+  <td class="tdc">69.6</td>
+  <td class="tdc dbl">71.3</td>
+  <th class="tdc">L</th>
+  <td class="tdc">77.3</td>
+  <td class="tdc">77.6</td>
+</tr>
+</table>
+
+
+<p>The following table shows the relative scholastic standing of smokers
+and non-smokers:</p>
+
+<table class="innercols" summary="Average mark of smokers and non-smokers.">
+<tr class="top">
+  <th></th>
+  <th>Number<br />of Men.</th>
+  <th>Total<br />Mark.</th>
+  <th>Average<br />Mark.</th>
+</tr>
+<tr><th>Smokers    </th><td> 81</td><td>6,034</td><td>74.5</td></tr>
+<tr><th>Non-smokers</th><td>101</td><td>8,021</td><td>79.4</td></tr>
+</table>
+<p><span class="pagenum" title="Page&nbsp;258">&nbsp;</span><a name="Page_258" id="Page_258"></a>Twelve institutions reporting:</p>
+
+<table class="innercols" summary="Further comparison of marks of smokers and non-smokers.">
+<tr class="top">
+  <th></th>
+  <th>Number<br />
+  of Men.</th>
+  <th>Highest<br />
+  Marks.</th>
+  <th>Lowest<br />
+  Marks.</th>
+</tr>
+<tr>
+  <th>Smokers</th>
+  <td>81</td>
+  <td>4</td>
+  <td>12</td>
+</tr>
+<tr>
+  <th>Non-smokers</th>
+  <td>101</td>
+  <td>11</td>
+  <td>6</td>
+</tr>
+<tr class="top">
+  <td colspan="4">&nbsp;</td>
+</tr>
+<tr class="top">
+  <th colspan="2">Number<br />
+  of Men.</th>
+  <th>Highest<br />
+  Marks.</th>
+  <th>Lowest<br />
+  Marks.</th>
+</tr>
+<tr>
+  <th colspan="2">101 non-smokers furnish</th>
+  <td>11</td>
+  <td>6</td>
+</tr>
+<tr>
+  <th colspan="2">101 smokers would furnish</th>
+  <td>5</td>
+  <td>15</td>
+</tr>
+<tr class="top">
+  <td colspan="4">&nbsp;</td>
+</tr>
+<tr class="top">
+  <th></th>
+  <th>Number<br />
+  of Men.</th>
+  <th>Total<br />
+  Conditions<br />
+  and Failures.</th>
+  <th>Average</th>
+</tr>
+<tr>
+  <th>Smokers</th>
+  <td>82</td>
+  <td>70</td>
+  <td>.853</td>
+</tr>
+<tr>
+  <th>Non-smokers</th>
+  <td>98</td>
+  <td>48</td>
+  <td>.439</td>
+</tr>
+</table>
+
+<div class="sidenote">Tobacco Smoking Athletes</div>
+
+<p>Prof. Pack&#8217;s conclusions were as follows:</p>
+
+<ol>
+<li>Only half as many smokers as non-smokers are successful in the
+&ldquo;try outs&rdquo; for football squads.</li>
+<li>In the case of able-bodied men smoking is associated with loss of
+lung capacity amounting to practically 10&nbsp;per&nbsp;cent.</li>
+<li>Smoking is invariably associated with low scholarship.</li>
+</ol>
+
+<p>There have of course been many notable instances of high scholarship and
+prodigious mental achievement by heavy smokers. Such<span class="pagenum" title="Page&nbsp;259">&nbsp;</span><a name="Page_259" id="Page_259"></a> exceptions,
+however, do not affect conclusions derived from the study of average
+groups.</p>
+
+<p>Hitherto figures on smoking and athletics have been open to question
+because comparisons were made between groups that are not of necessity
+of the same physical and mental type, having no important difference
+except in the use of tobacco. But Prof. Pack has sought to avoid this
+objection. As he points out, the football squad is probably as nearly a
+homogeneous group as it is possible to find. It seems reasonable to
+account for the inferior physical and mental work of these particular
+groups of smokers on the theory that in the main the well known toxic
+effects of tobacco are sufficient to create this difference.</p>
+
+<p>Dr. George J. Fisher,<a name="FNanchor_47_64" id="FNanchor_47_64"></a><a href="#Footnote_47_64" class="fnanchor">[47]</a> in a series of careful tests found:</p>
+
+<ol>
+<li>Cigaret smoking caused an increase in the heart rate.</li>
+<li>Cigaret smoking maintained a blood pressure which, under the
+circumstances of the experiment, would otherwise have dropped.</li>
+<li>Cigar smoking caused a considerable increase in heart rate and
+blood pressure.</li>
+<li>In a number of instances, in the cigar test, the<span class="pagenum" title="Page&nbsp;260">&nbsp;</span><a name="Page_260" id="Page_260"></a> heart was
+unable to maintain, with a vertical position, the increased blood
+pressure found in the horizontal position, showing a disturbance of
+the control of the blood vessels. This latter effect was more
+pronounced in tests taken on non-smokers.</li>
+<li>It was also noted that smoking was not conducive to concentration
+upon the reading, which the men attempted during the tests.</li>
+</ol>
+
+<p>Bush,<a name="FNanchor_48_65" id="FNanchor_48_65"></a><a href="#Footnote_48_65" class="fnanchor">[48]</a> in a series of tests on each of 15&nbsp;men in several different
+psychic fields found the following conditions among smoking students
+immediately after the period of smoking was completed:</p>
+
+<ol>
+<li>A 10&frac12;&nbsp;per&nbsp;cent. decrease in mental efficiency.</li>
+<li>The greatest actual loss was in the field of imagery,
+22&nbsp;per&nbsp;cent.</li>
+<li>The three greatest losses were in the fields of imagery,
+perception and association.</li>
+<li>The greatest loss, in these experiments, occurred with cigarets.</li>
+</ol>
+
+<p>Bush ascribed these effects to pyridin, claiming that his experiments
+failed to reveal nicotin in the tobacco smoke, except in a very small
+proportion in that of cigarets.</p>
+
+<p>Tests for nicotin in smoke are beset with many difficulties and possible
+fallacies which have in the past misled investigators into apparently
+determining that tobacco smoke con<span class="pagenum" title="Page&nbsp;261">&nbsp;</span><a name="Page_261" id="Page_261"></a>tained no nicotin, but simply
+decomposition products.</p>
+
+<p>Pyridin is unquestionably present in tobacco smoke, and is a poisonous
+substance, although less so than nicotin. It is not found, however, in
+chewing tobacco, and as the clinical effects of chewing tobacco are
+apparently identical with those of smoking tobacco, very strong and
+universally accepted chemical proof of the absence of nicotin from
+tobacco smoke must be awaited before accepting such a conclusion.
+(See <a href="#Footnote_41_58">[41]</a>, <a href="#Footnote_42_59">[42]</a>, <a href="#Footnote_43_60">[43]</a> in bibliography.)</p>
+
+<p>Cigaret smoking is a time waster; that is, it breaks up the power of
+attention, as few smokers are satisfied with one cigaret and the mere
+physical act of lighting a fresh cigaret disturbs the continuity of
+thought and work. Dr. W.&nbsp;J. Mayo<a name="FNanchor_49_66" id="FNanchor_49_66"></a><a href="#Footnote_49_66" class="fnanchor">[49]</a> calls attention to the fact that
+according to his observations research scholars who smoke cigarets have
+not done well.</p>
+
+<div class="sidenote">Insurance Experience on Tobacco Smokers</div>
+
+<p>Only one insurance company, the New England Mutual,<a name="FNanchor_50_67" id="FNanchor_50_67"></a><a href="#Footnote_50_67" class="fnanchor">[50]</a> has published
+any experience on tobacco users. This covered a period of 60&nbsp;years and a
+body of 180,000&nbsp;policyholders, as follows:</p>
+
+<table class="innercols" summary="Comparison of relative mortality at various levels of tobacco and alcohol use.">
+<caption class="center"><span class="pagenum" title="Page&nbsp;262">&nbsp;</span><a name="Page_262" id="Page_262"></a>RATIO OF ACTUAL TO EXPECTED MORTALITY.<a name="FNanchor_Q_54" id="FNanchor_Q_54"></a><a href="#Footnote_Q_54" class="fnanchor">[Q]</a></caption>
+<tr class="top">
+  <th><span class="smcap">Abstainers.</span></th>
+  <th><span class="smcap">Rarely Use.</span></th>
+  <th><span class="smcap">Temperate.</span></th>
+  <th><span class="smcap">Moderate.</span></th>
+</tr>
+<tr><td>Tobacco, 59%</td><td>71%</td><td>84%</td><td> 93%</td></tr>
+<tr><td>Alcohol, 57%</td><td>72%</td><td>84%</td><td>125%</td></tr>
+</table>
+
+<div class="footnote"><p><a name="Footnote_Q_54" id="Footnote_Q_54"></a><span class="label"><a href="#FNanchor_Q_54">[Q]</a></span> The standard here used is the American Experience Table,
+which is largely an artificial table upon which premiums are based, but
+which provides for a much higher mortality than the average companies
+sustain. For example, the actual mortality of the New England Mutual in
+1913 was 57&nbsp;per&nbsp;cent. of the expected.</p></div>
+
+<div class="sidenote">Interpretation</div>
+
+<p>Fifty-nine per&nbsp;cent. of the expected mortality means that where,
+according to the premium tables, 100 were expected to die, only 59
+actually died.</p>
+
+<p>The general class of risks in this company were of excellent quality, as
+the figures show. Nevertheless, the abstainers exhibited a far lower
+mortality than that experienced by the general class.</p>
+
+<p>Dr. Edwin Wells Dwight, who presented the figures, urged caution in
+their interpretation, suggesting that the low mortality among
+abstainers, both from alcohol and tobacco, might well be due to a more
+conservative habit of living. Furthermore, as the abstainers from
+alcohol were not separated from the abstainers from tobacco in this
+analysis a perfect com<span class="pagenum" title="Page&nbsp;263">&nbsp;</span><a name="Page_263" id="Page_263"></a>parison can not be made; but our knowledge of the
+toxic effects of both these narcotics and the preceding statistics of
+Doctor Pack justify us in assigning to tobacco a positively unfavorable
+effect.</p>
+
+<div class="sidenote">Poisonous Effects</div>
+
+<p>Experiments on animals with nicotin extracts from tobacco and inhalation
+of tobacco smoke have produced hardening of the large arteries. Clinical
+observation by some of the world&#8217;s best authorities indicates that the
+same conditions are brought about in man by heavy smoking.<a name="FNanchor_51_68" id="FNanchor_51_68"></a><a href="#Footnote_51_68" class="fnanchor">[51]</a></p>
+
+<p>Disturbance of the blood pressure, rapid heart action, shortness of
+breath, palpitation of the heart, pain in the region of the heart, are
+important effects. Tobacco heart is often lightly spoken of because the
+abandonment of the habit will often restore the heart to its normal
+condition, but tobacco heart sometimes causes death, especially under
+severe physical strain or in the course of acute disease, such as
+typhoid or pneumonia. Surgeons<a name="FNanchor_52_69" id="FNanchor_52_69"></a><a href="#Footnote_52_69" class="fnanchor">[52]</a> have noted failure to rally after
+operation in tobacco users, who are, of course, deprived of their
+accustomed indulgence immediately before and after operation. It is
+probable that many such cases pass unrecognized, although<span class="pagenum" title="Page&nbsp;264">&nbsp;</span><a name="Page_264" id="Page_264"></a> the alcoholic
+is usually supplied the narcotic his system demands.</p>
+
+<p>Cannon, Aub, and Binger<a name="FNanchor_53_70" id="FNanchor_53_70"></a><a href="#Footnote_53_70" class="fnanchor">[53]</a> have also shown that nicotin stimulates the
+adrenal glands, small organs adjacent to the kidneys, which secrete a
+substance that in excess powerfully affects the blood vessels,
+constricting them and temporarily increasing the blood pressure. This
+influence may be partly responsible for the change in the blood vessels
+noted in heavy smokers.</p>
+
+<p>Excessive smoking is often an important factor in causing insomnia.</p>
+
+<p>Blindness or tobacco amblyopia, a form of neuritis, is not an uncommon
+affection among smokers. There is also often an irritant effect on the
+mucous membranes of eyes from the direct effect of the smoke.</p>
+
+<p>Catarrhal conditions of the nose, throat and ear have also been noted.</p>
+
+<p>Acid dyspepsia is a common affection among smokers.</p>
+
+<p>Few people realize that so many ingredients in tobacco and tobacco smoke
+are deadly poisons. Few people know that one drop of nicotin on the
+unbroken skin of a rabbit will produce death.<a name="FNanchor_54_71" id="FNanchor_54_71"></a><a href="#Footnote_54_71" class="fnanchor">[54]</a> Two drops on the
+tongue<span class="pagenum" title="Page&nbsp;265">&nbsp;</span><a name="Page_265" id="Page_265"></a> of a dog or cat will prove fatal; moreover, fatal poisonings
+have occurred in man from swallowing tobacco and even from external
+application of strong solutions. A case was recently reported from New
+Haven of fatal poisoning in a baby,<a name="FNanchor_55_72" id="FNanchor_55_72"></a><a href="#Footnote_55_72" class="fnanchor">[55]</a> who had been fed from a milk
+bottle and milk-mixture in which some tobacco had been accidentally
+spilled.</p>
+
+
+<h3>SUMMARY</h3>
+
+<p>From the mass of evidence and opinion with which medical literature is
+loaded, a few salient facts stand out:</p>
+
+<hr class="minor" />
+
+<p>First: Tobacco and its smoke contain powerful narcotic poisons.</p>
+
+<p>Second: It has never been shown to exert any beneficial influence on the
+human body in health, and it is not even included in the United States
+Pharmacop&#339;ia as a remedy for disease, notwithstanding the claims that
+are made for its sedative effects and its value as a solace to mankind.
+If these benefits are real and dependable, they should be made available
+in exact dosage and applied therapeutically. If they are not real and
+dependable in<span class="pagenum" title="Page&nbsp;266">&nbsp;</span><a name="Page_266" id="Page_266"></a> a medical sense, they are not real and safe as a mere
+drug indulgence.</p>
+
+<p>Third: The symptoms following tobacco-smoking are identical with the
+effects of tobacco-chewing among those not accustomed to its use; hence,
+any collateral psychic effect, such as the sight of smoke, the
+surrounding, etc., are of minor importance in establishing the habit.
+The main charm to the smoker is the drug effect, as in any other similar
+indulgence. Nicotinless tobacco is not popular, notwithstanding the
+efforts of the French and Austrian Governments to make it so.</p>
+
+<p>Fourth: Fortunately, the sedative drug effect is so slight, as compared
+to that of other narcotics&mdash;opium, alcohol, cocaine, etc.&mdash;that the
+tobacco habit is less seductive and may be broken with comparative ease
+and is therefore less harmful morally. Men who have smoked or chewed
+steadily for 40&nbsp;years have been known to give up the habit without
+experiencing much physical discomfort. Like any other habit, however,
+there is a tendency to increasing indulgence, and this is a risk that
+the smoker takes, just as does the alcohol user or the opium habitu&eacute; who
+begins with so-called moderate indulgence.</p>
+
+<p><span class="pagenum" title="Page&nbsp;267">&nbsp;</span><a name="Page_267" id="Page_267"></a>Fifth: The well-known effects of tobacco on the heart and circulation
+should lead one to pause and consider the possible cost of this
+indulgence, especially as&mdash;</p>
+
+<p>Sixth: It is difficult to determine, years in advance, whether or not
+one is endowed with sufficient resistance to render so-called moderate
+smoking comparatively harmless.</p>
+
+<p>Seventh: The vital statistics show that diseases of the heart and
+circulation are rapidly increasing in this country in which&mdash;</p>
+
+<p>Eighth: The per capita consumption has rapidly increased in recent
+years, while&mdash;</p>
+
+<p>Ninth: In the United Kingdom, where these diseases are decreasing, there
+has been no material increase in the use of tobacco, and the per capita
+consumption is less than one-third that of the United States.</p>
+
+<div class="sidenote">Increase of Smoking</div>
+
+<p>In 1880 the annual per capita consumption of tobacco in the United
+States was about 5&nbsp;lbs., while in 1914 it had risen to more than 7&nbsp;lbs.
+In the United Kingdom the per capita consumption is about 2&nbsp;lbs., and
+there has been no material increase in recent years.</p>
+
+<p>The cigaret bill, in particular, has grown enormously, having more than
+doubled in the past five years, while there has been a slight<span class="pagenum" title="Page&nbsp;268">&nbsp;</span><a name="Page_268" id="Page_268"></a> increase
+in the consumption of cigars, smoking tobacco, chewing tobacco and
+snuff, as shown in the following table:<a name="FNanchor_56_73" id="FNanchor_56_73"></a><a href="#Footnote_56_73" class="fnanchor">[56]</a></p>
+
+<table class="innercols" summary="Table showing the increase of spending on tobacco products from 1910 to 1914.">
+<tr class="top">
+  <th>Fiscal Year</th>
+  <th>Cigars</th>
+  <th>Cigarets</th>
+  <th abbr="Tobacco">Tobacco, Chewing<br />and Smoking</th>
+  <th>Snuff</th>
+</tr>
+<tr>
+  <th>1910</th>
+  <td>8,213,356,504</td>
+  <td>7,884,748,515</td>
+  <td>436,608,898</td>
+  <td>31,969,111</td>
+</tr>
+<tr>
+  <th>1911</th>
+  <td>8,474,962,786</td>
+  <td>9,254,351,722</td>
+  <td>380,794,673</td>
+  <td>28,146,833</td>
+</tr>
+<tr>
+  <th>1912</th>
+  <td>8,350,119,103</td>
+  <td>11,239,536,803</td>
+  <td>393,785,146</td>
+  <td>30,079,482</td>
+</tr>
+<tr>
+  <th>1913</th>
+  <td>8,732,815,703</td>
+  <td>14,294,895,471</td>
+  <td>404,362,620</td>
+  <td>33,209,468</td>
+</tr>
+<tr>
+  <th>1914</th>
+  <td>8,707,625,230</td>
+  <td>16,427,086,016</td>
+  <td>412,505,213</td>
+  <td>32,766,741</td>
+</tr>
+<tr>
+  <th>Total</th>
+  <td>42,478,879,326</td>
+  <td>59,100,618,527</td>
+  <td>2,028,056,550</td>
+  <td>156,171,635</td>
+</tr>
+</table>
+
+<p>Tenth: The poetic effusions of the lovers of the weed are no safer guide
+than the exaggerated and intemperate denouncements of people who have
+idiosyncrasies against tobacco and simply hate it.</p>
+
+<p>Eleventh: Those who now smoke should have a thorough physical
+examination to determine the condition of the heart and blood vessels.
+This examination should be repeated at least annually, in order to
+detect any adverse influence on the circulation.</p>
+
+
+<h4><i>REFERENCES</i></h4>
+
+<div class="footnote"><p><a name="Footnote_38_55" id="Footnote_38_55"></a><span class="label"><a href="#FNanchor_38_55">[38]</a></span> <i>The Toxic Factor in Tobacco</i>, The Lancet (London), 1912,
+I, p.&nbsp;944.</p></div>
+
+<div class="footnote"><p><a name="Footnote_39_56" id="Footnote_39_56"></a><span class="label"><a href="#FNanchor_39_56">[39]</a></span> French Department of Agriculture, Compt. Rend. Acad. de
+Science, CLI, p.&nbsp;23.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;269">&nbsp;</span><a name="Page_269" id="Page_269"></a><a name="Footnote_40_57" id="Footnote_40_57"></a><span class="label"><a href="#FNanchor_40_57">[40]</a></span> Garner, W.&nbsp;W.: <i>The Relation of Nicotin to the Burning
+Quality of Tobacco</i>, U.&nbsp;S. Department of Agriculture, Bureau of Plant
+Industry, Bulletin No.&nbsp;141, Sept.&nbsp;30, 1909, p.&nbsp;15; <i>A New Method for the
+Determination of Nicotin in Tobacco</i>, U.&nbsp;S. Department of Agriculture,
+Bureau of Plant Industry, Bulletin No.&nbsp;102, July&nbsp;6, 1907, p.&nbsp;12.</p></div>
+
+<div class="footnote"><p><a name="Footnote_41_58" id="Footnote_41_58"></a><span class="label"><a href="#FNanchor_41_58">[41]</a></span> Lehmann, K.&nbsp;B.: <i>Untersuchungen &uuml;ber das Tabakrauchen</i>,
+Munchen, med. Wchnschr., 1908, LV, pp.&nbsp;723&ndash;25; <i>The Physiological Action
+of Tobacco Smoke</i>, Med. Rec., 1908, LXXIII, pp.&nbsp;738, 739.</p></div>
+
+<div class="footnote"><p><a name="Footnote_42_59" id="Footnote_42_59"></a><span class="label"><a href="#FNanchor_42_59">[42]</a></span> <i>The Toxic Factor in Tobacco</i>, The Lancet (London), 1912,
+II, pp.&nbsp;944&ndash;947.</p></div>
+
+<div class="footnote"><p><a name="Footnote_43_60" id="Footnote_43_60"></a><span class="label"><a href="#FNanchor_43_60">[43]</a></span> Garner, W.&nbsp;W.: <i>The Relation of Nicotin to the Burning
+Quality of Tobacco</i>, U.&nbsp;S. Department of Agriculture, Bureau of Plant
+Industry, Bulletin No.&nbsp;141, Sept.&nbsp;30, 1909, p.&nbsp;15.</p></div>
+
+<div class="footnote"><p><a name="Footnote_44_61" id="Footnote_44_61"></a><span class="label"><a href="#FNanchor_44_61">[44]</a></span> Zhebrovsky, E.&nbsp;A.: <i>The Effect of Tobacco Smoke upon the
+Blood Vessels of Animals</i>, Russky Vratch, 1907, VI, p.&nbsp;189; 1908, VII,
+pp.&nbsp;429&ndash;431; Med. Rec, 1908, LXXXIV, pp.&nbsp;408, 409.</p></div>
+
+<div class="footnote"><p><a name="Footnote_45_62" id="Footnote_45_62"></a><span class="label"><a href="#FNanchor_45_62">[45]</a></span> John, H.: Editorial, Jour. A.&nbsp;M.&nbsp;A., 1914, LXII, pp.
+461&ndash;2; <i>Ueber die Beeinflussung des systolischen und diastolischen
+Blutdrucks durch Tabakrauchen</i>, Ztschr. f. exper. Path. u. Therap.,
+1913, XIV, pp.&nbsp;352&ndash;365; Pawinski, J.: <i>Ueber den Einfluss unmassigen
+Rauchens (des Nikotins) auf die Gef&auml;sse und das Herz</i>, Ztsch. f. klin.
+Med., Berl., 1914, LXXX, pp.&nbsp;284&ndash;305.</p></div>
+
+<div class="footnote"><p><a name="Footnote_46_63" id="Footnote_46_63"></a><span class="label"><a href="#FNanchor_46_63">[46]</a></span> Pack, Frederick J.: <i>Smoking and Football Men</i>, Popular
+Science Monthly, 1912, LXXXI, p.&nbsp;336.</p></div>
+
+<div class="footnote"><p><a name="Footnote_47_64" id="Footnote_47_64"></a><span class="label"><a href="#FNanchor_47_64">[47]</a></span> Fisher, George J. [Monograph not yet published.]</p></div>
+
+<div class="footnote"><p><a name="Footnote_48_65" id="Footnote_48_65"></a><span class="label"><a href="#FNanchor_48_65">[48]</a></span> Bush, Arthur D.: <i>Tobacco Smoking and Mental Efficiency</i>,
+N.&nbsp;Y. Med. Jour., 1914, XCIX, pp.&nbsp;519, 529.</p></div>
+
+<div class="footnote"><p><a name="Footnote_49_66" id="Footnote_49_66"></a><span class="label"><a href="#FNanchor_49_66">[49]</a></span> Mayo, Wm. J.: Personal communication.</p></div>
+
+<div class="footnote"><p><a name="Footnote_50_67" id="Footnote_50_67"></a><span class="label"><a href="#FNanchor_50_67">[50]</a></span> Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir.,
+Oct., 1911, II, p.&nbsp;474.</p></div>
+
+<div class="footnote"><p><span class="pagenum" title="Page&nbsp;270">&nbsp;</span><a name="Page_270" id="Page_270"></a><a name="Footnote_51_68" id="Footnote_51_68"></a><span class="label"><a href="#FNanchor_51_68">[51]</a></span> Favarger, Heinrich: <i>Experimentelle und klinische Beitr&auml;ge
+zur chronischen Tabakvergiftung</i>, Wien. klin. Wchnschr., 1914, XXVII,
+pp.&nbsp;497&ndash;501; <i>Experimental and Clinical Study of Chronic Tobacco
+Poisoning</i>, Jour. A.&nbsp;M.&nbsp;A., 1914, LXII, p.&nbsp;1764; Pekanovits. <i>Effects of
+Tobacco Smoking</i>, Jour. A.&nbsp;M.&nbsp;A., 1914, LXXII, p.&nbsp;1907.</p></div>
+
+<div class="footnote"><p><a name="Footnote_52_69" id="Footnote_52_69"></a><span class="label"><a href="#FNanchor_52_69">[52]</a></span> Bangs, L. Bolton: <i>Some Observations on the Effects of
+Tobacco in Surgical Practice</i>, Medical Record, LXXIII, March&nbsp;4, 1908,
+pp.&nbsp;421&ndash;23&ndash;51.</p></div>
+
+<div class="footnote"><p><a name="Footnote_53_70" id="Footnote_53_70"></a><span class="label"><a href="#FNanchor_53_70">[53]</a></span> Cannon, Aub. Binger: <i>Effect of Nicotin Injection on
+Adrenal Secretion</i>, Jour. Pharm. and Exper. Therap., 1912, p.&nbsp;381;
+Editorial, <i>Nicotin and Adrenals</i>, Jour. A.&nbsp;M.&nbsp;A., 1912, LXIII,
+p.&nbsp;1287.</p></div>
+
+<div class="footnote"><p><a name="Footnote_54_71" id="Footnote_54_71"></a><span class="label"><a href="#FNanchor_54_71">[54]</a></span> Hare, Hobart Amory: Fiske Prize Dissertation, No.&nbsp;34,
+p.&nbsp;1884. Dixon, A.&nbsp;S.: Proceedings of the Academy of Natural Sciences,
+Philadelphia, Nov.&nbsp;11, 1884.</p></div>
+
+<div class="footnote"><p><a name="Footnote_55_72" id="Footnote_55_72"></a><span class="label"><a href="#FNanchor_55_72">[55]</a></span> Reynolds, H.&nbsp;S.: Jour. A.&nbsp;M.&nbsp;A., May&nbsp;30, 1914, LXII,
+p.&nbsp;1723.</p></div>
+
+<div class="footnote"><p><a name="Footnote_56_73" id="Footnote_56_73"></a><span class="label"><a href="#FNanchor_56_73">[56]</a></span> Annual Report of the Commissioner of Internal Revenue,
+1914, p.&nbsp;34, Government Printing Office, Washington, D.&nbsp;C.</p></div>
+
+<hr class="minor" />
+
+<p class="refs">Bamberger, J.: <i>Hygiene of Cigar Smoking</i>, Abstr. Jour. A.&nbsp;M.&nbsp;A., 1904,
+XLIII, p.&nbsp;706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904,
+LI, pp. 1344&ndash;1345.</p>
+
+<p class="refs">Current Comment: <i>Some New Evidence on the Tobacco Question</i>, Jour.
+A.&nbsp;M.&nbsp;A., 1912, LIX, p.&nbsp;1798.</p>
+
+<p class="refs">Editorial: <i>The Pharmacology of Tobacco Smoke</i>, Jour. A.&nbsp;M.&nbsp;A.. 1909,
+LII, p.&nbsp;386.</p>
+
+<p class="refs">Editorial: <i>The Use of Tobacco</i>, Jour. A.&nbsp;M.&nbsp;A., 1910, LX, p.&nbsp;32.</p>
+
+<p class="refs">Editorial: <i>Tobacco-Smoking and Circulation</i>, Jour. A. M.&nbsp;A., 1914,
+XLII, p.&nbsp;461.</p>
+
+<p class="refs">Hochwart, L. Von Frankl: <i>Die Nerv&ouml;sen, Erkrankungen der Tabakraucher</i>,
+Deutsch. med. Wchnschr., 1911, XXXVII, pp.&nbsp;2273, 2321.</p>
+
+<p class="refs"><span class="pagenum" title="Page&nbsp;271">&nbsp;</span><a name="Page_271" id="Page_271"></a>Index Catalogue of the Library of the Surgeon-General&#8217;s Office, second
+series, XVIII, pp.&nbsp;297&ndash;306.</p>
+
+<p class="refs">Larrabee, R.&nbsp;C.: <i>Tobacco and the Heart</i>, Abstr. Jour. A.&nbsp;M.&nbsp;A., 1903,
+XLI, p.&nbsp;50. Read before the Massachusetts Medical Society, June, 1903.</p>
+
+<p class="refs">Pel: <i>Un cas de psychose tabagique</i>, Ann. med. Chir., 1911, XIX,
+p.&nbsp;171.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;272">&nbsp;</span><a name="Page_272" id="Page_272"></a><a name="SECTION_VI" id="SECTION_VI"></a>SECTION&nbsp;VI
+<br />
+AVOIDING COLDS</h2>
+
+<div class="sidenote">Infection</div>
+
+
+<p>Bacteria play a part in most colds. In some cases there is a general
+infection, with local symptoms, as in grippe; in others there is a local
+infection, with mixed classes of bacteria. It is probable that these
+various forms of bacteria are constantly present in the nasal
+secretions, but do not cause trouble until the local resistance or the
+general resistance is in some way lowered.</p>
+
+<div class="sidenote">Nasal Obstruction</div>
+
+<p>In many, the susceptibility to colds is due to abnormalities in the nose
+or throat. Nasal obstruction is a very common condition. The nose, like
+the eye, is usually an imperfect organ. These obstructions are often the
+result of adenoids in childhood, which interfere with the proper
+development of the internal nasal structures. Malformation of the teeth
+and dental arches in childhood are frequent and often neglected causes
+of nasal obstruction. Such malformations are caused by the arresting of
+the growth of the upper jaw and<span class="pagenum" title="Page&nbsp;273">&nbsp;</span><a name="Page_273" id="Page_273"></a> nasal structures. Correction of the
+deformity of the arches often renders nasal surgery unnecessary. Such
+conditions not only predispose to colds, but increase their severity and
+the danger of complicating infection of the bony cavities in the skull
+that communicate with the nose. They also increase the liability to
+involvement of the middle ear and of the mastoid cells which are located
+in the skull just behind the ear. The importance, therefore, of having
+the nose and throat carefully examined, and of having any diseased
+condition of the mucous membrane or any obstruction corrected must be
+apparent. All who suffer from recurrent colds should take this
+precaution before winter sets in.</p>
+
+<div class="sidenote">General Resistance</div>
+
+<p>If the nasal passages are put in a healthy condition, strict obedience
+to the rules of individual hygiene will almost wholly prevent colds. In
+fact, except where actual nasal defects exist, the frequency of colds is
+usually a fair indication of how hygienically a person is living. The
+following points need especial emphasis, though they repeat in some
+cases what has already been said in the text.</p>
+
+<div class="sidenote">Skin Training</div>
+
+<p>It is a familiar fact that exposure and chilling will often produce a
+cold. This is usually<span class="pagenum" title="Page&nbsp;274">&nbsp;</span><a name="Page_274" id="Page_274"></a> due to the fact that the nerve centers
+controlling the circulation of the skin are over-sensitive, and exhibit
+a sort of hair-trigger reaction to exposure, causing a disturbance of
+the circulation, and of the heat-regulating machinery of the body of
+which the spongy shelf-like turbinated bones in the nose are an
+important part. Skin training, then, appears to be the first hygienic
+steps toward establishing a resistance to colds.</p>
+
+<p>Such training for the skin may be secured by various means. One should
+first accustom himself to a gentle draft.</p>
+
+<p>Cool bathing, to a point that produces a healthy reaction, is another
+important feature of skin training.</p>
+
+<p>Cold bathing, by those affected with kidney trouble, is not advisable,
+but delicate individuals, who cannot react well to the cold bath, can
+greatly increase their resistance by graduated cool bathing performed as
+follows: Standing in about a foot of hot water, one may rub the body
+briskly with a wash cloth wrung out of water at about 80&nbsp;degrees&nbsp;F. and
+reduced day by day until it is down to 50&nbsp;degrees&nbsp;F. Following this the
+cold douche or affusion may be taken (water quickly<span class="pagenum" title="Page&nbsp;275">&nbsp;</span><a name="Page_275" id="Page_275"></a> dashed from a
+pitcher) beginning at 90&nbsp;degrees&nbsp;F. and daily reducing until
+50&nbsp;degrees&nbsp;F. is reached, or just before the point where an agreeable
+reaction ceases to follow.</p>
+
+<div class="sidenote">Light Clothing</div>
+
+<p>The wearing of loose, porous clothing, and the air bath&mdash;exercise in a
+cool room without clothing&mdash;are also valuable measures in skin training.
+Very heavy wraps and fur coats should be worn only during unusual
+exposure, as in driving or motoring. Outer clothing should be adapted to
+the changes in the weather, and medium-weight underclothing worn
+throughout the winter season. Office-workers and others employed indoors
+are, during the greater part of the day, living in a summer temperature.
+The wearing of heavy underclothing under such conditions is debilitating
+to the skin and impairs the resisting power.</p>
+
+<p>Overheated rooms should also be avoided for the same reason. In rooms
+where people are moving about, the temperature should not be allowed to
+rise above 65&nbsp;degrees. In ordinary offices or dwelling rooms, the
+temperature should not be allowed to rise above 68&nbsp;degrees and adequate
+ventilation should be provided.</p>
+
+<div class="sidenote">Fresh Air</div>
+
+<p><span class="pagenum" title="Page&nbsp;276">&nbsp;</span><a name="Page_276" id="Page_276"></a>Living out of doors, especially sleeping out, gives the skin exercise,
+and further keeps fresh air in the lungs. It is one of the foremost
+methods of prevention against colds. Army men remark that so long as
+they are out of doors, even if exposed to bad weather, they almost never
+catch cold, but do so often as soon as they resume living in houses.</p>
+
+<p>Long breaths taken slowly and rhythmically, say ten at a time and ten
+times a day are helpful.</p>
+
+<div class="sidenote">Constipation</div>
+
+<p>Constipation predisposes to colds, and should be vigorously combated by
+proper diet and exercise, and regular habits of attention to the bowel
+function.</p>
+
+<div class="sidenote">Overeating</div>
+
+<p>Overeating frequently leads to nasal congestion. Eat lightly, using
+little meat or other high protein foods such as white of eggs, and
+thoroughly masticate the food.</p>
+
+<div class="sidenote">Fatigue</div>
+
+<p>Avoiding undue fatigue will help greatly in preventing colds.</p>
+
+<div class="sidenote">Nasal Toilet</div>
+
+<p>The regular use of nasal douches is not advisable. The mucous membrane
+of the nose is intolerant of watery solutions, and a chronic congested
+condition or even infection of air cavities in the skull can be brought
+about by the constant use of sprays and douches.<span class="pagenum" title="Page&nbsp;277">&nbsp;</span><a name="Page_277" id="Page_277"></a> Where special
+conditions render it necessary, these should be used only on the advice
+of a physician. When the nose is clogged with soot or dust, a very
+gentle spray of a warm, weak solution of salt and water, in the anterior
+nostrils, may do no harm. Picking of the nose should be strictly
+avoided. This is a fertile cause of infection. In blowing the nose care
+should be taken to close one nostril completely and to blow through the
+other without undue force. Otherwise, infection may be carried into the
+ear passages or the cavities communicating with the nose and give rise
+to serious trouble. When suffering from a cold, gauze or cheese-cloth
+should be used instead of a handkerchief and burned after use. Sneeze
+into the gauze, and thus avoid spraying infection into the surrounding
+atmosphere.</p>
+
+<div class="sidenote">Emergency Treatment of Colds</div>
+
+<p>After one has actually caught cold the rules above given for preventing
+a cold are in most particulars reversed. One should then avoid drafts,
+variable temperature and any severe &ldquo;skin gymnastics.&rdquo; The paradox, that
+exposure to drafts is preventive of colds, but is likely to add to the
+cold after it is caught, is not more surprizing than the paradox that<span class="pagenum" title="Page&nbsp;278">&nbsp;</span><a name="Page_278" id="Page_278"></a>
+exercise keeps a man well, but that when he is sick it is better to
+rest.</p>
+
+<p>After a cold has actually been contracted, the great effort should be to
+keep the body thoroughly warm, especially the feet. To accomplish this
+it is often the wisest course for one who has a cold to remain in bed a
+full day at the outset.</p>
+
+<p>Medical treatment by a physician can always mitigate and shorten the
+duration of a cold and lessen the danger of complications, the symptoms
+of which can not always be appreciated by the patient.</p>
+
+<p>Among the most effective home remedies for a cold are the <ins class="correction" title="Transcriber&#8217;s note: Original reads &lsquo;hot-foot bath&rsquo;">hot foot-bath</ins>,
+110&ndash;115&nbsp;degrees F., a hot drink (e.g. hot flaxseed
+tea), a thorough purge, and rubbing the neck and chest with camphorated
+oil. The hot foot-bath should usually last 20&nbsp;minutes, and be taken in a
+very thorough manner, the body enveloped in a blanket. After taking the
+bath, the patient should go directly to bed, and not move about and
+neutralize its good results.</p>
+
+<p>A general neutral bath not above 100 or below 95&nbsp;degrees is very restful
+to the skin and nerves as they have absolutely nothing to do to cope
+with temperatures above or below<span class="pagenum" title="Page&nbsp;279">&nbsp;</span><a name="Page_279" id="Page_279"></a> that of the body, since the neutral
+bath has the same as that of the body. One can remain in such a bath
+even for hours, if one has the time, but in getting out, it is very
+important to be in a very warm room and to dress quickly. In fact there
+is very considerable danger of catching cold at this time if great care
+is not taken.</p>
+
+<p>If one does not remain in bed, it is generally safer to keep indoors.
+The air of the room should be kept as fresh as possible without
+subjecting one&#8217;s self to a draft and should also be kept humidified,
+especially in winter when it is apt to be exceedingly dry. Either
+excessive dryness or excessive moisture is a strain on the mucous
+membrane, which is the directly diseased organ in the case of a cold. If
+the day is still and sunny, being out of doors, if well protected from
+any chill, may help to get rid of one&#8217;s cold, but on a damp windy day
+the chances are one will add to the cold.</p>
+
+<p>As to eating, it is sometimes wise to absolutely fast by skipping a meal
+or two, using nothing but water or water with agar-agar, or food which
+has bulk but little food value, such as green vegetables or fruit. The
+common idea that one should &ldquo;stuff a cold and starve<span class="pagenum" title="Page&nbsp;280">&nbsp;</span><a name="Page_280" id="Page_280"></a> a fever&rdquo; is most
+erroneous and comes apparently from a misunderstanding of the meaning of
+this adage which, originally, it would appear, was not meant in the
+imperative sense at all, but as follows: &ldquo;If you stuff a cold, you will
+have to starve a fever.&rdquo;</p>
+
+<p>It should be added that whisky and heavy doses of quinine are distinctly
+deleterious and should be avoided, as should all quack remedies and
+catarrh cures; there are more effective remedies which carry no
+possibilities of harm.</p>
+
+<p>When one is getting over a cold it is a good time to resolve to avoid
+catching colds altogether, which for the average person can be
+substantially accomplished by following the above suggestions. The tax
+on one&#8217;s time thus required is far less than the tax required by the
+colds themselves. The authors of this book know of persons who have
+scarcely lost a day&#8217;s work from colds or other ailments for decades at a
+time simply by using a little self-control and common sense at critical
+times.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;281">&nbsp;</span><a name="Page_281" id="Page_281"></a><a name="SECTION_VII" id="SECTION_VII"></a>SECTION&nbsp;VII
+<br />
+SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES</h2>
+
+
+<p>The fact that in the United States the general death rate has steadily
+fallen for the past several decades, a phenomenon common to all
+civilized countries, is accepted by many as evidence of a steady gain in
+National Vitality. That there has been a gain in vitality in the younger
+age groups is unquestionably true, but this gain has served to mask a
+loss in vitality at the older age periods.</p>
+
+<p>This latter phenomenon, a rising mortality in elderly life, is something
+almost peculiar to the United States. It is not exhibited in the
+mortality statistics of the leading European countries. In those
+countries the fall in the death rate has not been due solely to a
+reduction of mortality in infancy and adult life through the conquest of
+diseases of children, tuberculosis and other communicable diseases.
+England and Wales, Denmark, Norway, Sweden and Prussia show improved
+mortality at every age period.</p>
+
+<p><span class="pagenum" title="Page&nbsp;282">&nbsp;</span><a name="Page_282" id="Page_282"></a>The charts in this section show the trend of mortality in this country
+during 30&nbsp;years at the various ages of life, and also the trend of
+mortality in the two great classes of diseases: the communicable, which
+affect more emphatically the young lives, and the degenerative or
+regressive class of diseases, which affect chiefly those in middle life
+and old age.</p>
+
+<p>It seems evident that unless this increased mortality is due to some
+unknown biologic influence or to the amalgamation of the various races
+that constitute our population, it must be ascribed, in a broad sense,
+to lack of adaptation to our rapidly developing civilization.</p>
+
+<p>Whether or not there is one principal cause that determines the
+unfavorable trend of mortality in this country as compared to other
+civilized nations has not yet been conclusively shown.</p>
+
+<div class="figcenter" style="width: 434px;">
+<span class="pagenum" title="Page&nbsp;283">&nbsp;</span><a name="Page_283" id="Page_283"></a>
+<img src="images/graph283.png" width="434" height="356" alt="INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+MASS. &amp; N.J. 1880&ndash;1910
+L.E.I. Inc.
+ENGLAND &amp; WALES IN BROKEN LINE" title="" />
+<p class="caption center">INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+<br />MASS. &amp; N.J. 1880&ndash;1910
+<br />L.E.I. Inc.
+<br />ENGLAND &amp; WALES IN BROKEN LINE</p>
+</div>
+
+<p>This chart exhibits the trend of the death rate from all causes, by age
+periods. The decreases are below the center line and the increases above
+it.</p>
+
+<p>It will be noted that the American decreases in the younger ages were
+not as great as in England and Wales, that they changed to <i>increases</i>
+about age&nbsp;45 and continued to increase in each age group thereafter,
+while in England and Wales the decline <i>occurred at all ages</i>.</p>
+
+<blockquote><p><span class="smcap">Note</span>.&mdash;Massachusetts and New Jersey are used as a basis because they
+were the only States in 1880 where sufficiently reliable comparative
+statistics could be had. These records were accepted by the national
+government, and these States really constituted the registration
+area in that year. There were also fifteen cities outside these
+States where comparisons were possible. </p></blockquote>
+
+<div class="figcenter" style="width: 449px;">
+<span class="pagenum" title="Page&nbsp;284">&nbsp;</span><a name="Page_284" id="Page_284"></a>
+<img src="images/graph284.png" width="449" height="380" alt="DEATH RATE REGISTRATION AREA
+(PER 10,000 LIVING)
+ORGANIC DISEASES
+L.E.I. INC
+ENGLAND &amp; WALES DOTTED LINES" title="" />
+<p class="caption center">DEATH RATE REGISTRATION AREA
+<br />
+(PER 10,000 LIVING)
+<br />
+ORGANIC DISEASES
+<br />
+L.E.I. INC
+<br />
+ENGLAND &amp; WALES DOTTED LINES</p>
+</div>
+
+<p>This chart shows that in the United States registration area, the
+mortality from diseases of the heart, blood vessels and kidneys
+increased 41&nbsp;per&nbsp;cent. during the period 1890&ndash;1910, while in England and
+Wales (shown by the dotted lines) during the same period there was a
+decrease in the mortality from these maladies.</p>
+
+<div class="figcenter" style="width: 486px;">
+<span class="pagenum" title="Page&nbsp;285">&nbsp;</span><a name="Page_285" id="Page_285"></a>
+<p class="graphtext center" style="margin-top:0.5em;">OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES</p>
+<img src="images/graph285.png"  style="margin-top:0;" width="486" height="296" alt="OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES" title="" />
+</div>
+
+<p>This chart comparing 1900 with 1890 (1900&ndash;1910 not yet available) shows
+the sharp upward trend in the mortality from organic disease among males
+in gainful occupations, and the downward trend in the mortality from
+communicable disease in the same group. This heavy and increasing loss
+from chronic disease occurs among our most valuable lives&mdash;those of the
+breadwinners.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;286">&nbsp;</span><a name="Page_286" id="Page_286"></a>
+<a name="SECTION_VIII" id="SECTION_VIII"></a>SECTION&nbsp;VIII
+<br />
+COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS</h2>
+
+<table class="innercols" summary="Comparison of death rates in five countries in people at various ages.">
+<caption class="center">
+  DEATH RATE PER 1,000 OF POPULATION BY AGE PERIODS IN THE UNITED
+  STATES<a name="FNanchor_R_74" id="FNanchor_R_74"></a><a href=
+  "#Footnote_R_74" class="fnanchor">[R]</a> AND IN VARIOUS EUROPEAN
+  COUNTRIES.<a name="FNanchor_S_75" id="FNanchor_S_75"></a><a href=
+  "#Footnote_S_75" class="fnanchor">[S]</a>
+</caption>
+<tr class="top">
+  <th rowspan="2">Ages</th>
+  <th rowspan="2" class="dbl" abbr="U.S.">U.&nbsp;S. Reg. Area 1900 P&#8217;sons</th>
+  <th colspan="2" class="dbl" abbr="Prussia"><span class="smcap">Prussia 1900&ndash;01</span></th>
+  <th colspan="2" class="dbl" abbr="France"><span class="smcap">France</span> 1899&ndash;1902</th>
+  <th colspan="2" class="dbl" abbr="Italy"><span class="smcap">Italy 1899&ndash;1902</span></th>
+  <th colspan="2" abbr="Sweden"><span class="smcap">Sweden 1891&ndash;00</span></th>
+</tr>
+<tr style="border-left:thin solid black;" class="top">
+  <th class="sgl">Males</th>
+  <th class="dbl">Fem.</th>
+  <th>Males</th>
+  <th class="dbl">Fem.</th>
+  <th>Males</th>
+  <th class="dbl">Fem.</th>
+  <th>Males</th>
+  <th>Fem.</th>
+</tr>
+<tr>
+  <th>Under 1</th>
+  <td class="dbl">165.4</td>
+  <td>221.8</td>
+  <td class="dbl">189.4</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td>174.8</td>
+  <td class="dbl">158.3</td>
+  <td class="tdc">...</td>
+  <td>101.6</td>
+</tr>
+<tr>
+  <th>1</th>
+  <td class="dbl">46.6</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>2</th>
+  <td class="dbl">20.5</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>3</th>
+  <td class="dbl">13.2</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>4</th>
+  <td class="dbl">9.4</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>Under 5</th>
+  <td class="dbl">52.1</td>
+  <td>24.3</td>
+  <td class="dbl">23.4</td>
+  <td>56.9</td>
+  <td class="dbl">48.5</td>
+  <td>38.4</td>
+  <td class="dbl">39.8</td>
+  <td class="tdc">...</td>
+  <td>36.9</td>
+</tr>
+<tr>
+  <th>5&ndash;9</th>
+  <td class="dbl">5.2</td>
+  <td>4.9</td>
+  <td class="dbl">5.1</td>
+  <td>4.6</td>
+  <td class="dbl">4.6</td>
+  <td>6.1</td>
+  <td class="dbl">6.7</td>
+  <td class="tdc">...</td>
+  <td>5.9</td>
+</tr>
+<tr>
+  <th>10&ndash;14</th>
+  <td class="dbl">3.3</td>
+  <td>2.7</td>
+  <td class="dbl">3.0</td>
+  <td>2.9</td>
+  <td class="dbl">3.5</td>
+  <td>3.2</td>
+  <td class="dbl">3.8</td>
+  <td class="tdc">...</td>
+  <td>3.6</td>
+</tr>
+<tr>
+  <th>15&ndash;19</th>
+  <td class="dbl">5.2</td>
+  <td>4.2</td>
+  <td class="dbl">3.7</td>
+  <td>4.9</td>
+  <td class="dbl">5.2</td>
+  <td>4.6</td>
+  <td class="dbl">5.4</td>
+  <td>4.6</td>
+  <td>4.7</td>
+</tr>
+<tr>
+  <th>20&ndash;24</th>
+  <td class="dbl">7.5</td>
+  <td>5.8</td>
+  <td class="dbl">4.7</td>
+  <td>7.8</td>
+  <td class="dbl">6.4</td>
+  <td>6.8</td>
+  <td class="dbl">7.0</td>
+  <td>6.7</td>
+  <td>5.7</td>
+</tr>
+<tr>
+  <th>25&ndash;29</th>
+  <td class="dbl">8.6</td>
+  <td>5.8</td>
+  <td class="dbl">6.0</td>
+  <td>8.0</td>
+  <td class="dbl">8.0</td>
+  <td>6.7</td>
+  <td class="dbl">7.6</td>
+  <td>6.6</td>
+  <td>6.1</td>
+</tr>
+<tr>
+  <th>30&ndash;34</th>
+  <td class="dbl">9.4</td>
+  <td>6.7</td>
+  <td class="dbl">6.7</td>
+  <td>8.5</td>
+  <td class="dbl">7.8</td>
+  <td>6.7</td>
+  <td class="dbl">7.9</td>
+  <td>6.7</td>
+  <td>6.5</td>
+</tr>
+<tr>
+  <th>35&ndash;39</th>
+  <td class="dbl">11.0</td>
+  <td>9.0</td>
+  <td class="dbl">7.8</td>
+  <td>10.5</td>
+  <td class="dbl">8.8</td>
+  <td>7.5</td>
+  <td class="dbl">8.6</td>
+  <td>7.6</td>
+  <td>7.2</td>
+</tr>
+<tr>
+  <th>40&ndash;44</th>
+  <td class="dbl">12.2</td>
+  <td>12.1</td>
+  <td class="dbl">8.6</td>
+  <td>12.7</td>
+  <td class="dbl">9.7</td>
+  <td>9.3</td>
+  <td class="dbl">9.1</td>
+  <td>8.8</td>
+  <td>7.9</td>
+</tr>
+<tr>
+  <th>45&ndash;49</th>
+  <td class="dbl">15.2</td>
+  <td>15.9</td>
+  <td class="dbl">10.0</td>
+  <td>15.1</td>
+  <td class="dbl">10.9</td>
+  <td>11.4</td>
+  <td class="dbl">9.6</td>
+  <td>10.7</td>
+  <td>8.6</td>
+</tr>
+<tr>
+  <th>50&ndash;54</th>
+  <td class="dbl">19.1</td>
+  <td>21.2</td>
+  <td class="dbl">13.8</td>
+  <td>19.1</td>
+  <td class="dbl">14.5</td>
+  <td>15.7</td>
+  <td class="dbl">12.9</td>
+  <td>13.7</td>
+  <td>10.9</td>
+</tr>
+<tr>
+  <th>55&ndash;59</th>
+  <td class="dbl">26.3</td>
+  <td>28.3</td>
+  <td class="dbl">20.4</td>
+  <td>26.6</td>
+  <td class="dbl">20.5</td>
+  <td>21.0</td>
+  <td class="dbl">17.7</td>
+  <td>18.6</td>
+  <td>14.3</td>
+</tr>
+<tr>
+  <th>60&ndash;64</th>
+  <td class="dbl">35.1</td>
+  <td>39.5</td>
+  <td class="dbl">31.4</td>
+  <td>37.4</td>
+  <td class="dbl">30.5</td>
+  <td>33.5</td>
+  <td class="dbl">30.9</td>
+  <td>26.1</td>
+  <td>21.3</td>
+</tr>
+<tr>
+  <th>65&ndash;69</th>
+  <td class="dbl">52.2</td>
+  <td>57.8</td>
+  <td class="dbl">50.3</td>
+  <td>54.5</td>
+  <td class="dbl">47.1</td>
+  <td>50.2</td>
+  <td class="dbl">48.8</td>
+  <td>39.5</td>
+  <td>33.8</td>
+</tr>
+<tr>
+  <th>70&ndash;74</th>
+  <td class="dbl">75.2</td>
+  <td>87.0</td>
+  <td class="dbl">78.9</td>
+  <td>86.9</td>
+  <td class="dbl">77.7</td>
+  <td>85.4</td>
+  <td class="dbl">87.4</td>
+  <td>62.0</td>
+  <td>54.8</td>
+</tr>
+<tr>
+  <th>75&ndash;79</th>
+  <td class="dbl">110.5</td>
+  <td>132.5</td>
+  <td class="dbl">125.3</td>
+  <td>130.7</td>
+  <td class="dbl">120.6</td>
+  <td>134.3</td>
+  <td class="dbl">138.5</td>
+  <td>101.3</td>
+  <td>90.1</td>
+</tr>
+<tr>
+  <th>80&ndash;84</th>
+  <td class="dbl">165.8</td>
+  <td>199.3</td>
+  <td class="dbl">186.6</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td>214.5</td>
+  <td class="dbl">215.6</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>85&ndash;89</th>
+  <td class="dbl">241.3</td>
+  <td>283.6</td>
+  <td class="dbl">271.4</td>
+  <td>221.9</td>
+  <td class="dbl">219.8</td>
+  <td>317.1</td>
+  <td class="dbl">307.3</td>
+  <td>197.8</td>
+  <td>179.6</td>
+</tr>
+<tr>
+  <th>90&ndash;94</th>
+  <td class="dbl">339.2</td>
+  <td>395.2</td>
+  <td class="dbl">345.6</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <th>95&ndash;over</th>
+  <td class="dbl">418.9</td>
+  <td>404.8</td>
+  <td class="dbl">402.1</td>
+  <td class="tdc">...</td>
+  <td class="tdc dbl">...</td>
+  <td>391.7</td>
+  <td class="dbl">369.1</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+</table>
+
+<blockquote><p><span class="smcap">Note</span>: In 1900 or thereabouts, the death rates at the middle ages of
+life were heavier in the United States than in Prussia, France,
+Italy, and Sweden. Since then the death rates in the United States
+at these ages have grown even greater.</p>
+
+<p>In the foreign countries the death rate by persons can be
+approximated by adding the rates for males and females of same age
+and dividing by two. </p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_R_74" id="Footnote_R_74"></a><span class="label"><a href="#FNanchor_R_74">[R]</a></span> 12th Census. U.&nbsp;S., 1900, iii. <i>Vital Statistics</i>,
+p.&nbsp;LXXIX.</p></div>
+
+<div class="footnote"><p><a name="Footnote_S_75" id="Footnote_S_75"></a><span class="label"><a href="#FNanchor_S_75">[S]</a></span> <i>F. Prinzing Medizinische Statistik</i>, Verlag von Gustav
+Fischer in Jena, 1906.</p></div>
+
+<table class="innercols" summary="">
+  <caption class="center"><span class="pagenum" title="Page&nbsp;287">&nbsp;</span><a name="Page_287" id="Page_287"></a>ENGLAND AND WALES<br />
+  Annual Standardized Death Rates, Death Rates at Twelve Groups of
+  Ages, and Infant Mortality, 1841&ndash;1910.<a name="FNanchor_T_76" id=
+  "FNanchor_T_76"></a><a href="#Footnote_T_76" class=
+  "fnanchor">[T]</a></caption>
+<tr class="top">
+  <th rowspan="2">Year</th>
+  <th rowspan="2" class="dbl" abbr="All">All Ages (Stand-<br />ard-<br />ized)</th>
+  <th colspan="13" abbr="Deaths per 1000"><span class="smcap">Deaths per 1,000 Persons at
+  Subjoined Ages</span></th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">0&ndash;5</th>
+  <th>5&ndash;10</th>
+  <th>10&ndash;15</th>
+  <th>15&ndash;20</th>
+  <th>20&ndash;25</th>
+  <th>25&ndash;30</th>
+  <th>35&ndash;45</th>
+  <th>45&ndash;55</th>
+  <th>55&ndash;65</th>
+  <th>65&ndash;75</th>
+  <th>75&ndash;85</th>
+  <th class="dbl">85 and up-<br />wards</th>
+  <th abbr="Infants">Deaths of Infants under 1 yr. of Age per 1,000 Births</th>
+</tr>
+<tr>
+  <th>1841&ndash;45</th>
+  <td class="dbl">20.6</td>
+  <td>63.7</td>
+  <td>8.7</td>
+  <td>5.0</td>
+  <td>7.2</td>
+  <td>8.8</td>
+  <td>9.7</td>
+  <td>12.1</td>
+  <td>16.1</td>
+  <td>28.7</td>
+  <td>62.0</td>
+  <td>137.1</td>
+  <td class="dbl">295.3</td>
+  <td>148</td>
+</tr>
+<tr>
+  <th>1846&ndash;50</th>
+  <td class="dbl">22.4</td>
+  <td>68.7</td>
+  <td>9.4</td>
+  <td>5.6</td>
+  <td>7.7</td>
+  <td>9.8</td>
+  <td>10.9</td>
+  <td>13.6</td>
+  <td>18.1</td>
+  <td>31.4</td>
+  <td>65.9</td>
+  <td>145.8</td>
+  <td class="dbl">306.6</td>
+  <td>157</td>
+</tr>
+<tr>
+  <th>1851&ndash;55</th>
+  <td class="dbl">21.7</td>
+  <td>68.9</td>
+  <td>8.6</td>
+  <td>5.2</td>
+  <td>7.4</td>
+  <td>9.0</td>
+  <td>10.1</td>
+  <td>12.7</td>
+  <td>17.2</td>
+  <td>29.6</td>
+  <td>62.9</td>
+  <td>143.2</td>
+  <td class="dbl">299.5</td>
+  <td>156</td>
+</tr>
+<tr>
+  <th>1856&ndash;60</th>
+  <td class="dbl">20.7</td>
+  <td>66.9</td>
+  <td>8.3</td>
+  <td>4.7</td>
+  <td>6.7</td>
+  <td>8.3</td>
+  <td>9.4</td>
+  <td>12.0</td>
+  <td>16.1</td>
+  <td>28.4</td>
+  <td>60.9</td>
+  <td>136.6</td>
+  <td class="dbl">293.4</td>
+  <td>152</td>
+</tr>
+<tr>
+  <th>1861&ndash;65</th>
+  <td class="dbl">21.4</td>
+  <td>69.1</td>
+  <td>8.4</td>
+  <td>4.7</td>
+  <td>6.6</td>
+  <td>8.4</td>
+  <td>9.8</td>
+  <td>12.6</td>
+  <td>17.1</td>
+  <td>30.2</td>
+  <td>62.4</td>
+  <td>139.1</td>
+  <td class="dbl">298.8</td>
+  <td>151</td>
+</tr>
+<tr>
+  <th>1866&ndash;70</th>
+  <td class="dbl">21.2</td>
+  <td>68.1</td>
+  <td>7.6</td>
+  <td>4.3</td>
+  <td>6.2</td>
+  <td>8.0</td>
+  <td>9.9</td>
+  <td>12.9</td>
+  <td>17.6</td>
+  <td>30.6</td>
+  <td>63.2</td>
+  <td>141.7</td>
+  <td class="dbl">294.3</td>
+  <td>157</td>
+</tr>
+<tr>
+  <th>1871&ndash;75</th>
+  <td class="dbl">20.9</td>
+  <td>64.9</td>
+  <td>6.9</td>
+  <td>4.0</td>
+  <td>5.8</td>
+  <td>7.7</td>
+  <td>9.6</td>
+  <td>13.1</td>
+  <td>18.0</td>
+  <td>31.6</td>
+  <td>65.3</td>
+  <td>141.6</td>
+  <td class="dbl">305.2</td>
+  <td>153</td>
+</tr>
+<tr>
+  <th>1876&ndash;80</th>
+  <td class="dbl">19.8</td>
+  <td>61.9</td>
+  <td>6.1</td>
+  <td>3.5</td>
+  <td>4.9</td>
+  <td>6.5</td>
+  <td>8.4</td>
+  <td>12.3</td>
+  <td>17.5</td>
+  <td>31.6</td>
+  <td>64.7</td>
+  <td>142.9</td>
+  <td class="dbl">311.5</td>
+  <td>145</td>
+</tr>
+<tr>
+  <th>1881&ndash;85</th>
+  <td class="dbl">18.7</td>
+  <td>56.6</td>
+  <td>5.7</td>
+  <td>3.2</td>
+  <td>4.6</td>
+  <td>6.0</td>
+  <td>8.0</td>
+  <td>11.8</td>
+  <td>17.2</td>
+  <td>31.0</td>
+  <td>63.5</td>
+  <td>136.1</td>
+  <td class="dbl">277.7</td>
+  <td>139</td>
+</tr>
+<tr>
+  <th>1886&ndash;90</th>
+  <td class="dbl">18.5</td>
+  <td>56.9</td>
+  <td>4.9</td>
+  <td>2.8</td>
+  <td>4.1</td>
+  <td>5.3</td>
+  <td>7.2</td>
+  <td>11.1</td>
+  <td>17.1</td>
+  <td>31.8</td>
+  <td>66.3</td>
+  <td>139.0</td>
+  <td class="dbl">290.3</td>
+  <td>143</td>
+</tr>
+<tr>
+  <th>1891&ndash;95</th>
+  <td class="dbl">18.5</td>
+  <td>57.8</td>
+  <td>4.6</td>
+  <td>2.6</td>
+  <td>4.0</td>
+  <td>5.0</td>
+  <td>6.8</td>
+  <td>11.0</td>
+  <td>17.3</td>
+  <td>32.5</td>
+  <td>67.3</td>
+  <td>140.8</td>
+  <td class="dbl">274.1</td>
+  <td>151</td>
+</tr>
+<tr>
+  <th>1896&ndash;1900</th>
+  <td class="dbl">17.6</td>
+  <td>57.6</td>
+  <td>4.1</td>
+  <td>2.4</td>
+  <td>3.5</td>
+  <td>4.5</td>
+  <td>6.0</td>
+  <td>10.1</td>
+  <td>16.2</td>
+  <td>30.5</td>
+  <td>64.1</td>
+  <td>133.6</td>
+  <td class="dbl">267.5</td>
+  <td>156</td>
+</tr>
+<tr>
+  <th>1901&ndash;05</th>
+  <td class="dbl">16.0</td>
+  <td>50.2</td>
+  <td>3.7</td>
+  <td>2.2</td>
+  <td>3.1</td>
+  <td>4.0</td>
+  <td>5.4</td>
+  <td>8.9</td>
+  <td>14.9</td>
+  <td>28.7</td>
+  <td>59.4</td>
+  <td>127.3</td>
+  <td class="dbl">258.6</td>
+  <td>138</td>
+</tr>
+<tr>
+  <th>1906&ndash;10</th>
+  <td class="dbl">14.4</td>
+  <td>41.7</td>
+  <td>3.4</td>
+  <td>2.0</td>
+  <td>2.9</td>
+  <td>3.6</td>
+  <td>4.8</td>
+  <td>7.8</td>
+  <td>13.7</td>
+  <td>27.5</td>
+  <td>58.1</td>
+  <td>127.0</td>
+  <td class="dbl">262.4</td>
+  <td>117</td>
+</tr>
+</table>
+
+<blockquote><p>Note improvement since 1890 in death rate at every age period of
+life.</p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_T_76" id="Footnote_T_76"></a><span class="label"><a href="#FNanchor_T_76">[T]</a></span> Seventy-fifth Annual Report of the Registrar General of the
+Births, Deaths, and Marriages in England and Wales, 1912, p.&nbsp;28.</p></div>
+
+
+<h5><span class="pagenum" title="Page&nbsp;288">&nbsp;</span><a name="Page_288" id="Page_288"></a>DEATH RATES CLASSIFIED BY SEX, AGE, AND GENERAL NATIVITY, NEW YORK
+STATE: 1900 AND 1910<a name="FNanchor_U_77" id="FNanchor_U_77"></a><a href="#Footnote_U_77" class="fnanchor">[U]</a></h5>
+<div class="footnote"><p><a name="Footnote_U_77" id="Footnote_U_77"></a><span class="label"><a href="#FNanchor_U_77">[U]</a></span> Willcox, Walter F., Special Report on Vital Statistics, 33d
+annual report, State Department of Health, State of New York, 1912.</p></div>
+
+<table class="innercols" summary="">
+<caption class="center">
+  MALE
+</caption>
+<tr class="top">
+  <th rowspan="2" abbr="Age">Age Period.</th>
+  <th colspan="2" class="dbl">Native White.</th>
+  <th colspan="2" class="dbl">Foreign Born White.</th>
+  <th colspan="2">Coloured.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;" abbr="1900">1900 Death Rate.</th>
+  <th class="dbl" abbr="1910">1910 Death Rate.</th>
+  <th abbr="1900">1900 Death Rate.</th>
+  <th class="dbl" abbr="1910">1910 Death Rate.</th>
+  <th abbr="1900">1900 Death Rate.</th>
+  <th abbr="1910">1910 Death Rate.</th>
+</tr>
+<tr>
+  <th>All ages</th>
+  <td>18.6</td>
+  <td class="dbl">17.3</td>
+  <td>20.6</td>
+  <td class="dbl">17.0</td>
+  <td>27.9</td>
+  <td>26.5</td>
+</tr>
+<tr>
+  <th>Under 1</th>
+  <td>180.3</td>
+  <td class="dbl">154.9</td>
+  <td>166.6</td>
+  <td class="dbl">104.6</td>
+  <td>410.5</td>
+  <td>313.2</td>
+</tr>
+<tr>
+  <th>1&ndash;4</th>
+  <td>23.0</td>
+  <td class="dbl">17.5</td>
+  <td>31.6</td>
+  <td class="dbl">21.7</td>
+  <td>57.0</td>
+  <td>46.6</td>
+</tr>
+<tr>
+  <th>5&ndash;9</th>
+  <td>5.0</td>
+  <td class="dbl">4.0</td>
+  <td>5.3</td>
+  <td class="dbl">3.4</td>
+  <td>11.0</td>
+  <td>7.4</td>
+</tr>
+<tr>
+  <th>10&ndash;14</th>
+  <td>3.0</td>
+  <td class="dbl">2.3</td>
+  <td>2.5</td>
+  <td class="dbl">2.5</td>
+  <td>8.1</td>
+  <td>7.1</td>
+</tr>
+<tr>
+  <th>15&ndash;19</th>
+  <td>4.6</td>
+  <td class="dbl">3.9</td>
+  <td>4.9</td>
+  <td class="dbl">4.3</td>
+  <td>10.2</td>
+  <td>11.3</td>
+</tr>
+<tr>
+  <th>20&ndash;24</th>
+  <td>7.4</td>
+  <td class="dbl">5.9</td>
+  <td>6.8</td>
+  <td class="dbl">5.2</td>
+  <td>13.8</td>
+  <td>11.2</td>
+</tr>
+<tr>
+  <th>25&ndash;29</th>
+  <td>9.4</td>
+  <td class="dbl">7.5</td>
+  <td>7.9</td>
+  <td class="dbl">5.6</td>
+  <td>14.0</td>
+  <td>11.8</td>
+</tr>
+<tr>
+  <th>30&ndash;34</th>
+  <td>11.3</td>
+  <td class="dbl">9.6</td>
+  <td>9.3</td>
+  <td class="dbl">6.9</td>
+  <td>15.5</td>
+  <td>19.6</td>
+</tr>
+<tr>
+  <th>35&ndash;39</th>
+  <td>12.4</td>
+  <td class="dbl">12.3</td>
+  <td>12.2</td>
+  <td class="dbl">9.8</td>
+  <td>15.1</td>
+  <td>19.8</td>
+</tr>
+<tr>
+  <th>40&ndash;44</th>
+  <td>13.6</td>
+  <td class="dbl">13.7</td>
+  <td>15.0</td>
+  <td class="dbl">13.2</td>
+  <td>19.3</td>
+  <td>23.9</td>
+</tr>
+<tr>
+  <th>45&ndash;49</th>
+  <td>14.7</td>
+  <td class="dbl">16.6</td>
+  <td>19.8</td>
+  <td class="dbl">17.7</td>
+  <td>30.9</td>
+  <td>28.7</td>
+</tr>
+<tr>
+  <th>50&ndash;54</th>
+  <td>17.2</td>
+  <td class="dbl">19.6</td>
+  <td>26.0</td>
+  <td class="dbl">23.6</td>
+  <td>32.0</td>
+  <td>32.4</td>
+</tr>
+<tr>
+  <th>55&ndash;59</th>
+  <td>22.3</td>
+  <td class="dbl">27.0</td>
+  <td>34.3</td>
+  <td class="dbl">35.4</td>
+  <td>43.8</td>
+  <td>45.3</td>
+</tr>
+<tr>
+  <th>60&ndash;64</th>
+  <td>31.0</td>
+  <td class="dbl">37.4</td>
+  <td>43.4</td>
+  <td class="dbl">46.9</td>
+  <td>40.5</td>
+  <td>57.4</td>
+</tr>
+<tr>
+  <th>65&ndash;69</th>
+  <td>46.3</td>
+  <td class="dbl">53.5</td>
+  <td>61.9</td>
+  <td class="dbl">65.6</td>
+  <td>72.4</td>
+  <td>76.5</td>
+</tr>
+<tr>
+  <th>70&ndash;74</th>
+  <td>67.5</td>
+  <td class="dbl">72.3</td>
+  <td>82.2</td>
+  <td class="dbl">85.2</td>
+  <td>90.2</td>
+  <td>77.5</td>
+</tr>
+<tr>
+  <th>75&ndash;79</th>
+  <td>109.4</td>
+  <td class="dbl">118.1</td>
+  <td>119.4</td>
+  <td class="dbl">115.7</td>
+  <td>125.0</td>
+  <td>130.6</td>
+</tr>
+<tr>
+  <th>80&ndash;84</th>
+  <td>156.1</td>
+  <td class="dbl">163.9</td>
+  <td>182.4</td>
+  <td class="dbl">190.7</td>
+  <td>163.1</td>
+  <td>163.5</td>
+</tr>
+<tr>
+  <th>85&ndash;89</th>
+  <td>243.8</td>
+  <td class="dbl">246.0</td>
+  <td>239.0</td>
+  <td class="dbl">243.3</td>
+  <td>122.8</td>
+  <td>183.7</td>
+</tr>
+<tr>
+  <th>90 &amp;over</th>
+  <td>366.7</td>
+  <td class="dbl">394.9</td>
+  <td>351.0</td>
+  <td class="dbl">367.6</td>
+  <td>280.0</td>
+  <td>263.2</td>
+</tr>
+</table>
+
+<table class="innercols" summary="">
+<caption class="center">
+  <span class="pagenum" title="Page&nbsp;289">&nbsp;</span><a name="Page_289" id="Page_289"></a>FEMALE
+</caption>
+<tr class="top">
+  <th rowspan="2" abbr="Age">Age Period.</th>
+  <th colspan="2" class="dbl">Native White.</th>
+  <th colspan="2" class="dbl">Foreign Born White.</th>
+  <th colspan="2">Coloured.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;" abbr="1900">1900 Death Rate.</th>
+  <th class="dbl" abbr="1910">1910 Death Rate.</th>
+  <th abbr="1900">1900 Death Rate.</th>
+  <th class="dbl" abbr="1910">1910 Death Rate.</th>
+  <th abbr="1900">1900 Death Rate.</th>
+  <th abbr="1910">1910 Death Rate.</th>
+</tr>
+<tr>
+  <th>All ages</th>
+  <td>16.1</td>
+  <td class="dbl">14.4</td>
+  <td>19.7</td>
+  <td class="dbl">16.2</td>
+  <td>24.7</td>
+  <td>21.7</td>
+</tr>
+<tr>
+  <th>Under 1</th>
+  <td>149.7</td>
+  <td class="dbl">128.7</td>
+  <td>160.1</td>
+  <td class="dbl">92.0</td>
+  <td>335.6</td>
+  <td>265.0</td>
+</tr>
+<tr>
+  <th>1&ndash;4</th>
+  <td>21.0</td>
+  <td class="dbl">16.3</td>
+  <td>30.5</td>
+  <td class="dbl">18.6</td>
+  <td>49.6</td>
+  <td>40.1</td>
+</tr>
+<tr>
+  <th>5&ndash;9</th>
+  <td>4.8</td>
+  <td class="dbl">3.8</td>
+  <td>5.0</td>
+  <td class="dbl">3.9</td>
+  <td>10.1</td>
+  <td>8.6</td>
+</tr>
+<tr>
+  <th>10&ndash;14</th>
+  <td>2.9</td>
+  <td class="dbl">2.3</td>
+  <td>2.7</td>
+  <td class="dbl">2.4</td>
+  <td>12.3</td>
+  <td>7.2</td>
+</tr>
+<tr>
+  <th>15&ndash;19</th>
+  <td>4.5</td>
+  <td class="dbl">3.2</td>
+  <td>3.6</td>
+  <td class="dbl">3.2</td>
+  <td>8.8</td>
+  <td>9.7</td>
+</tr>
+<tr>
+  <th>20&ndash;24</th>
+  <td>6.8</td>
+  <td class="dbl">4.9</td>
+  <td>5.8</td>
+  <td class="dbl">4.0</td>
+  <td>8.8</td>
+  <td>10.9</td>
+</tr>
+<tr>
+  <th>25&ndash;29</th>
+  <td>8.1</td>
+  <td class="dbl">6.1</td>
+  <td>7.6</td>
+  <td class="dbl">5.3</td>
+  <td>10.1</td>
+  <td>10.4</td>
+</tr>
+<tr>
+  <th>30&ndash;34</th>
+  <td>8.9</td>
+  <td class="dbl">7.0</td>
+  <td>9.3</td>
+  <td class="dbl">6.6</td>
+  <td>12.4</td>
+  <td>11.4</td>
+</tr>
+<tr>
+  <th>35&ndash;39</th>
+  <td>9.3</td>
+  <td class="dbl">7.7</td>
+  <td>11.0</td>
+  <td class="dbl">7.9</td>
+  <td>15.1</td>
+  <td>14.3</td>
+</tr>
+<tr>
+  <th>40&ndash;44</th>
+  <td>10.1</td>
+  <td class="dbl">9.6</td>
+  <td>13.3</td>
+  <td class="dbl">9.9</td>
+  <td>19.7</td>
+  <td>20.2</td>
+</tr>
+<tr>
+  <th>45&ndash;49</th>
+  <td>12.4</td>
+  <td class="dbl">11.3</td>
+  <td>16.9</td>
+  <td class="dbl">13.5</td>
+  <td>19.1</td>
+  <td>20.8</td>
+</tr>
+<tr>
+  <th>50&ndash;54</th>
+  <td>14.9</td>
+  <td class="dbl">15.0</td>
+  <td>22.2</td>
+  <td class="dbl">19.1</td>
+  <td>25.4</td>
+  <td>29.8</td>
+</tr>
+<tr>
+  <th>55&ndash;59</th>
+  <td>19.4</td>
+  <td class="dbl">19.8</td>
+  <td>31.3</td>
+  <td class="dbl">28.8</td>
+  <td>39.3</td>
+  <td>36.4</td>
+</tr>
+<tr>
+  <th>60&ndash;64</th>
+  <td>25.4</td>
+  <td class="dbl">27.5</td>
+  <td>41.7</td>
+  <td class="dbl">41.0</td>
+  <td>52.2</td>
+  <td>49.8</td>
+</tr>
+<tr>
+  <th>65&ndash;69</th>
+  <td>38.2</td>
+  <td class="dbl">42.7</td>
+  <td>57.0</td>
+  <td class="dbl">59.4</td>
+  <td>62.0</td>
+  <td>69.6</td>
+</tr>
+<tr>
+  <th>70&ndash;74</th>
+  <td>58.7</td>
+  <td class="dbl">64.5</td>
+  <td>83.1</td>
+  <td class="dbl">85.2</td>
+  <td>86.3</td>
+  <td>49.7</td>
+</tr>
+<tr>
+  <th>75&ndash;79</th>
+  <td>93.4</td>
+  <td class="dbl">96.0</td>
+  <td>117.5</td>
+  <td class="dbl">115.0</td>
+  <td>110.7</td>
+  <td>96.0</td>
+</tr>
+<tr>
+  <th>80&ndash;84</th>
+  <td>148.7</td>
+  <td class="dbl">152.7</td>
+  <td>167.5</td>
+  <td class="dbl">170.2</td>
+  <td>136.8</td>
+  <td>131.7</td>
+</tr>
+<tr>
+  <th>85&ndash;89</th>
+  <td>224.2</td>
+  <td class="dbl">223.9</td>
+  <td>246.9</td>
+  <td class="dbl">242.1</td>
+  <td>117.6</td>
+  <td>175.8</td>
+</tr>
+<tr>
+  <th>90 &amp; over</th>
+  <td>326.4</td>
+  <td class="dbl">339.0</td>
+  <td>355.0</td>
+  <td class="dbl">348.5</td>
+  <td>183.3</td>
+  <td>222.2</td>
+</tr>
+</table>
+
+
+<blockquote><p>The tables on this and the opposite page show the same general trend
+of mortality in New York State that is exhibited in the Registration
+States generally and wherever reliable statistics are obtainable. It
+will be noted, however, that there is little change in the mortality
+rate among women until age sixty, when a decidedly increased
+mortality rate is shown comparing 1910 with 1900. It will also be
+noted that this unfavorable trend in mortality in later life is
+manifested among native whites, foreign born and colored citizens
+alike. </p></blockquote>
+
+<table class="innercols" summary="">
+<caption>
+  <span class="pagenum" title="Page&nbsp;290">&nbsp;</span><a name="Page_290" id="Page_290"></a>COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITY,
+  ENGLAND AND WALES, AND LONDON
+</caption>
+<tr class="top">
+  <th rowspan="2">Ages</th>
+  <th colspan="2" class="dbl">New York City<a name="FNanchor_V_78" id=
+  "FNanchor_V_78"></a><a href="#Footnote_V_78" class=
+  "fnanchor">[V]</a><br />
+  1909&ndash;1911.</th>
+  <th colspan="2" class="dbl">England and Wales<a name="FNanchor_W_79" id=
+  "FNanchor_W_79"></a><a href="#Footnote_W_79" class=
+  "fnanchor">[W]</a><br />
+  1910&ndash;1912.</th>
+  <th colspan="2">London<a href="#Footnote_W_79" class=
+  "fnanchor">[W]</a><br />
+  1911&ndash;1912.</th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">Males</th>
+  <th class="dbl">Females</th>
+  <th>Males</th>
+  <th class="dbl">Females</th>
+  <th>Males</th>
+  <th>Females</th>
+</tr>
+<tr>
+  <td>At birth</td>
+  <td>44.55</td>
+  <td class="dbl">48.8</td>
+  <td>51.50</td>
+  <td class="dbl">55.35</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <td>10</td>
+  <td>46.95</td>
+  <td class="dbl">50.4</td>
+  <td>53.08</td>
+  <td class="dbl">55.91</td>
+  <td class="tdc">...</td>
+  <td class="tdc">...</td>
+</tr>
+<tr>
+  <td>20</td>
+  <td>38.26</td>
+  <td class="dbl">41.7</td>
+  <td>44.21</td>
+  <td class="dbl">47.10</td>
+  <td>42.35</td>
+  <td>46.71</td>
+</tr>
+<tr>
+  <td>30</td>
+  <td>30.34</td>
+  <td class="dbl">33.6</td>
+  <td>35.81</td>
+  <td class="dbl">38.54</td>
+  <td>33.87</td>
+  <td>37.94</td>
+</tr>
+<tr>
+  <td>40</td>
+  <td>23.34</td>
+  <td class="dbl">26.2</td>
+  <td>27.74</td>
+  <td class="dbl">30.30</td>
+  <td>26.03</td>
+  <td>29.67</td>
+</tr>
+<tr>
+  <td>50</td>
+  <td>17.11</td>
+  <td class="dbl">19.1</td>
+  <td>20.29</td>
+  <td class="dbl">22.51</td>
+  <td>19.09</td>
+  <td>22.17</td>
+</tr>
+<tr>
+  <td>60</td>
+  <td>11.71</td>
+  <td class="dbl">12.9</td>
+  <td>13.78</td>
+  <td class="dbl">15.48</td>
+  <td>13.09</td>
+  <td>15.39</td>
+</tr>
+<tr>
+  <td>70</td>
+  <td>7.66</td>
+  <td class="dbl">8.2</td>
+  <td>8.53</td>
+  <td class="dbl">9.58</td>
+  <td>8.17</td>
+  <td>9.57</td>
+</tr>
+<tr>
+  <td>80</td>
+  <td>4.66</td>
+  <td class="dbl">4.9</td>
+  <td>4.90</td>
+  <td class="dbl">5.49</td>
+  <td>4.79</td>
+  <td>5.39</td>
+</tr>
+<tr>
+  <td>90</td>
+  <td>2.24</td>
+  <td class="dbl">2.8</td>
+  <td>2.87</td>
+  <td class="dbl">3.16</td>
+  <td>2.75</td>
+  <td>3.10</td>
+</tr>
+</table>
+
+
+<blockquote><p>The above tables show, both among males and females, that the
+expectation of life is greater at every ago period in England and
+Wales and in London than in New York. </p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_V_78" id="Footnote_V_78"></a><span class="label"><a href="#FNanchor_V_78">[V]</a></span> Annual Report, Department of Health, City of New York,
+1912, pp.&nbsp;176&ndash;177.</p></div>
+
+<div class="footnote"><p><a name="Footnote_W_79" id="Footnote_W_79"></a><span class="label"><a href="#FNanchor_W_79">[W]</a></span> Supplement to the Seventy-Fifth Annual Report of the
+Registrar-General of Births, Deaths and Marriages in England and Wales.
+Part&nbsp;I&mdash;Life Tables, pp.&nbsp;56&ndash;85.</p></div>
+
+
+<table class="innercols" summary="">
+<caption>DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS
+<br />1875&ndash;80 TO 1901&ndash;1910</caption>
+<tr class="top">
+  <th rowspan="2">Ages</th>
+  <th colspan="2" class="dbl">1875&ndash;1880.<a href="#Footnote_X_80" class=
+  "fnanchor">[X]</a></th>
+  <th colspan="2" class="dbl">1881&ndash;1890.<a href="#Footnote_X_80" class=
+  "fnanchor">[X]</a></th>
+  <th colspan="2" class="dbl">1891&ndash;1900.<a name="FNanchor_X_80" id=
+  "FNanchor_X_80"></a><a href="#Footnote_X_80" class=
+  "fnanchor">[X]</a></th>
+  <th colspan="2">1901&ndash;1910.<a name="FNanchor_Y_81" id=
+  "FNanchor_Y_81"></a><a href="#Footnote_Y_81" class=
+  "fnanchor">[Y]</a></th>
+</tr>
+<tr class="top">
+  <th style="border-left:thin solid black;">Males</th>
+  <th class="dbl">Females</th>
+  <th>Males</th>
+  <th class="dbl">Females</th>
+  <th>Males</th>
+  <th class="dbl">Females</th>
+  <th>Males</th>
+  <th>Females</th>
+</tr>
+<tr>
+  <th>1&ndash;2</th>
+  <td>71.8</td>
+  <td class="dbl">69.1</td>
+  <td>70.2</td>
+  <td class="dbl">68.0</td>
+  <td>58.0</td>
+  <td class="dbl">55.5</td>
+  <td>45.3</td>
+  <td>43.1</td>
+</tr>
+<tr>
+  <th>2&ndash;3</th>
+  <td>37.1</td>
+  <td class="dbl">36.1</td>
+  <td>36.3</td>
+  <td class="dbl">34.6</td>
+  <td>24.7</td>
+  <td class="dbl">23.8</td>
+  <td>16.5</td>
+  <td>16.0</td>
+</tr>
+<tr>
+  <th>3&ndash;5</th>
+  <td>22.2</td>
+  <td class="dbl">21.7</td>
+  <td>20.8</td>
+  <td class="dbl">20.7</td>
+  <td>14.2</td>
+  <td class="dbl">13.9</td>
+  <td>8.9</td>
+  <td>8.8</td>
+</tr>
+<tr>
+  <th>5&ndash;10</th>
+  <td>9.3</td>
+  <td class="dbl">9.2</td>
+  <td>8.8</td>
+  <td class="dbl">9.0</td>
+  <td>5.9</td>
+  <td class="dbl">6.1</td>
+  <td>4.2</td>
+  <td>4.4</td>
+</tr>
+<tr>
+  <th>10&ndash;15</th>
+  <td>3.9</td>
+  <td class="dbl">4.3</td>
+  <td>3.8</td>
+  <td class="dbl">4.3</td>
+  <td>2.9</td>
+  <td class="dbl">3.3</td>
+  <td>2.4</td>
+  <td>2.7</td>
+</tr>
+<tr>
+  <th>15&ndash;20</th>
+  <td>5.1</td>
+  <td class="dbl">4.6</td>
+  <td>4.8</td>
+  <td class="dbl">4.5</td>
+  <td>4.3</td>
+  <td class="dbl">3.8</td>
+  <td>4.0</td>
+  <td>3.6</td>
+</tr>
+<tr>
+  <th>20&ndash;25</th>
+  <td>7.7</td>
+  <td class="dbl">6.3</td>
+  <td>7.0</td>
+  <td class="dbl">5.8</td>
+  <td>6.0</td>
+  <td class="dbl">5.1</td>
+  <td>5.2</td>
+  <td>4.6</td>
+</tr>
+<tr>
+  <th>25&ndash;30</th>
+  <td>8.6</td>
+  <td class="dbl">8.2</td>
+  <td>7.6</td>
+  <td class="dbl">7.5</td>
+  <td>6.1</td>
+  <td class="dbl">6.1</td>
+  <td>5.3</td>
+  <td>5.5</td>
+</tr>
+<tr>
+  <th>30&ndash;40</th>
+  <td>10.9</td>
+  <td class="dbl">10.3</td>
+  <td>10.6</td>
+  <td class="dbl">9.7</td>
+  <td>8.3</td>
+  <td class="dbl">7.9</td>
+  <td>7.0</td>
+  <td>6.7</td>
+</tr>
+<tr>
+  <th>40&ndash;50</th>
+  <td>16.7</td>
+  <td class="dbl">12.3</td>
+  <td>16.3</td>
+  <td class="dbl">11.7</td>
+  <td>14.3</td>
+  <td class="dbl">10.0</td>
+  <td>12.5</td>
+  <td>8.6</td>
+</tr>
+<tr>
+  <th><span class="pagenum" title="Page&nbsp;291">&nbsp;</span><a name="Page_291" id="Page_291"></a>50&ndash;60</th>
+  <td>27.6</td>
+  <td class="dbl">20.7</td>
+  <td>26.9</td>
+  <td class="dbl">19.8</td>
+  <td>24.2</td>
+  <td class="dbl">17.5</td>
+  <td>23.5</td>
+  <td>16.0</td>
+</tr>
+<tr>
+  <th>60&ndash;70</th>
+  <td>53.0</td>
+  <td class="dbl">46.3</td>
+  <td>51.4</td>
+  <td class="dbl">44.8</td>
+  <td>48.7</td>
+  <td class="dbl">42.0</td>
+  <td>45.5</td>
+  <td>37.4</td>
+</tr>
+<tr>
+  <th>70&ndash;80</th>
+  <td>113.3</td>
+  <td class="dbl">106.2</td>
+  <td>110.2</td>
+  <td class="dbl">113.9</td>
+  <td>102.5</td>
+  <td class="dbl">97.1</td>
+  <td>100.6</td>
+  <td>102.0</td>
+</tr>
+<tr>
+  <th>80 &amp; over</th>
+  <td>236.4</td>
+  <td class="dbl">227.2</td>
+  <td>238.2</td>
+  <td class="dbl">229.0</td>
+  <td>233.1</td>
+  <td class="dbl">223.3</td>
+  <td>214.4</td>
+  <td>202.6</td>
+</tr>
+</table>
+
+
+<blockquote><p>Note that in both sexes there was a steady and substantial decline
+in the death rate at all age periods of life after 1875. </p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_X_80" id="Footnote_X_80"></a><span class="label"><a href="#FNanchor_X_80">[X]</a></span> <i>K&ouml;niglich Statistisches Bureau in Berlin Preussische
+Statistik</i>. Hft.&nbsp;184, p.&nbsp;iv. ff., Berlin.</p></div>
+
+<div class="footnote"><p><a name="Footnote_Y_81" id="Footnote_Y_81"></a><span class="label"><a href="#FNanchor_Y_81">[Y]</a></span> <i>Zeitschrift des K&ouml;niglich Preussichen Statistichen
+Landesamts</i>, Berlin, 1912, p.&nbsp;xvii.</p></div>
+
+
+<table class="innercols" summary="">
+  <caption>
+    DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS
+    1880&ndash;1889&mdash;1890&ndash;1900
+  </caption>
+  <tr class="top">
+    <th rowspan="2">Ages</th>
+    <th colspan="2" class="dbl">1880&ndash;1889</th>
+    <th colspan="2">1890&ndash;1900</th>
+  </tr>
+  <tr class="top">
+    <th style="border-left:thin solid black;">Males</th>
+    <th class="dbl">Females</th>
+    <th>Males</th>
+    <th>Females</th>
+  </tr>
+  <tr>
+    <th>0&ndash;5</th>
+    <td>53.1</td>
+    <td class="dbl">46.0</td>
+    <td>48.5</td>
+    <td>40.8</td>
+  </tr>
+  <tr>
+    <th>5&ndash;10</th>
+    <td>7.2</td>
+    <td class="dbl">7.7</td>
+    <td>5.6</td>
+    <td>6.0</td>
+  </tr>
+  <tr>
+    <th>10&ndash;15</th>
+    <td>4.4</td>
+    <td class="dbl">5.6</td>
+    <td>3.6</td>
+    <td>4.6</td>
+  </tr>
+  <tr>
+    <th>15&ndash;20</th>
+    <td>4.9</td>
+    <td class="dbl">5.8</td>
+    <td>4.5</td>
+    <td>4.7</td>
+  </tr>
+  <tr>
+    <th>20&ndash;25</th>
+    <td>7.0</td>
+    <td class="dbl">6.1</td>
+    <td>6.0</td>
+    <td>4.9</td>
+  </tr>
+  <tr>
+    <th>25&ndash;30</th>
+    <td>6.5</td>
+    <td class="dbl">7.4</td>
+    <td>5.5</td>
+    <td>5.6</td>
+  </tr>
+  <tr>
+    <th>30&ndash;35</th>
+    <td>6.8</td>
+    <td class="dbl">7.9</td>
+    <td>6.1</td>
+    <td>6.5</td>
+  </tr>
+  <tr>
+    <th>35&ndash;40</th>
+    <td>7.8</td>
+    <td class="dbl">8.4</td>
+    <td>7.7</td>
+    <td>7.5</td>
+  </tr>
+  <tr>
+    <th>40&ndash;45</th>
+    <td>9.8</td>
+    <td class="dbl">9.3</td>
+    <td>9.3</td>
+    <td>8.2</td>
+  </tr>
+  <tr>
+    <th>45&ndash;50</th>
+    <td>12.6</td>
+    <td class="dbl">10.2</td>
+    <td>11.6</td>
+    <td>9.1</td>
+  </tr>
+  <tr>
+    <th>50&ndash;55</th>
+    <td>16.8</td>
+    <td class="dbl">12.2</td>
+    <td>15.7</td>
+    <td>11.8</td>
+  </tr>
+  <tr>
+    <th>55&ndash;60</th>
+    <td>22.6</td>
+    <td class="dbl">17.0</td>
+    <td>22.0</td>
+    <td>16.4</td>
+  </tr>
+  <tr>
+    <th>60&ndash;65</th>
+    <td>33.3</td>
+    <td class="dbl">26.1</td>
+    <td>30.7</td>
+    <td>24.2</td>
+  </tr>
+  <tr>
+    <th>65&ndash;70</th>
+    <td>46.9</td>
+    <td class="dbl">39.2</td>
+    <td>44.7</td>
+    <td>36.7</td>
+  </tr>
+  <tr>
+    <th>70&ndash;75</th>
+    <td>70.0</td>
+    <td class="dbl">58.3</td>
+    <td>74.5</td>
+    <td>65.0</td>
+  </tr>
+  <tr>
+    <th>75&ndash;80</th>
+    <td>104.9</td>
+    <td class="dbl">92.9</td>
+    <td>115.0</td>
+    <td>98.9</td>
+  </tr>
+  <tr>
+    <th>80&ndash;85</th>
+    <td>178.7</td>
+    <td class="dbl">157.4</td>
+    <td>169.4</td>
+    <td>151.6</td>
+  </tr>
+  <tr>
+    <th>85&ndash;90</th>
+    <td>246.7</td>
+    <td class="dbl">210.9</td>
+    <td>250.1</td>
+    <td>226.5</td>
+  </tr>
+  <tr>
+    <th>90-over</th>
+    <td>392.3</td>
+    <td class="dbl">350.1</td>
+    <td>425.6</td>
+    <td>373.2</td>
+  </tr>
+</table>
+
+
+
+<blockquote><p>Note the improvement in mortality at nearly every age period of
+life, in both sexes.</p>
+
+<p><i>Befolkningsforholdene i. Denmark</i> i.&nbsp;19. Arrhundrede, p.&nbsp;125.
+Denmark <i>Statistiske Tabelvaerk</i>, Ser.&nbsp;5, Litra&nbsp;A. no.&nbsp;5. </p></blockquote>
+
+<table class="innercols" summary="">
+<caption class="center"><span class="pagenum" title="Page&nbsp;292">&nbsp;</span><a name="Page_292" id="Page_292"></a>DEATH RATE PER 1000 IN SWEDEN BY AGE GROUPS<a name=
+"FNanchor_Z_82" id="FNanchor_Z_82"></a><a href="#Footnote_Z_82" class=
+"fnanchor">[Z]</a>
+<br />1801&ndash;10 to 1891&ndash;00
+</caption>
+<tr class="top">
+  <th style="text-align:right;" scope="row">Ages</th>
+  <th>0&ndash;5</th>
+  <th>5&ndash;10</th>
+  <th>10&ndash;15</th>
+  <th>15&ndash;25</th>
+  <th>25&ndash;35</th>
+  <th>35&ndash;45</th>
+  <th>45&ndash;55</th>
+  <th>55&ndash;65</th>
+  <th>65 over</th>
+</tr>
+<tr>
+  <th class="tdc" scope="col">Years</th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+  <th></th>
+</tr>
+<tr>
+  <th>1801&ndash;10</th>
+  <td>79.0</td>
+  <td>12.1</td>
+  <td>7.2</td>
+  <td>8.5</td>
+  <td>11.0</td>
+  <td>14.9</td>
+  <td>22.7</td>
+  <td>40.8</td>
+  <td>111.4</td>
+</tr>
+<tr>
+  <th>1811&ndash;20</th>
+  <td>76.0</td>
+  <td>9.7</td>
+  <td>5.6</td>
+  <td>7.2</td>
+  <td>9.9</td>
+  <td>14.3</td>
+  <td>21.0</td>
+  <td>37.6</td>
+  <td>102.9</td>
+</tr>
+<tr>
+  <th>1821&ndash;30</th>
+  <td>63.1</td>
+  <td>7.6</td>
+  <td>4.5</td>
+  <td>6.1</td>
+  <td>9.4</td>
+  <td>13.6</td>
+  <td>20.1</td>
+  <td>35.4</td>
+  <td>96.9</td>
+</tr>
+<tr>
+  <th>1831&ndash;40</th>
+  <td>60.3</td>
+  <td>7.5</td>
+  <td>4.7</td>
+  <td>6.0</td>
+  <td>9.8</td>
+  <td>14.3</td>
+  <td>20.8</td>
+  <td>35.6</td>
+  <td>102.1</td>
+</tr>
+<tr>
+  <th>1841&ndash;50</th>
+  <td>56.8</td>
+  <td>7.8</td>
+  <td>4.4</td>
+  <td>5.5</td>
+  <td>8.0</td>
+  <td>12.2</td>
+  <td>18.1</td>
+  <td>31.8</td>
+  <td>97.1</td>
+</tr>
+<tr>
+  <th>1851&ndash;60</th>
+  <td>60.5</td>
+  <td>10.9</td>
+  <td>5.5</td>
+  <td>6.1</td>
+  <td>8.4</td>
+  <td>11.9</td>
+  <td>17.9</td>
+  <td>32.1</td>
+  <td>91.6</td>
+</tr>
+<tr>
+  <th>1861&ndash;70</th>
+  <td>57.3</td>
+  <td>9.1</td>
+  <td>4.4</td>
+  <td>5.4</td>
+  <td>7.2</td>
+  <td>10.1</td>
+  <td>15.1</td>
+  <td>28.7</td>
+  <td>87.2</td>
+</tr>
+<tr>
+  <th>1871&ndash;80</th>
+  <td>52.3</td>
+  <td>8.5</td>
+  <td>4.2</td>
+  <td>5.3</td>
+  <td>7.4</td>
+  <td>9.3</td>
+  <td>13.1</td>
+  <td>23.6</td>
+  <td>79.4</td>
+</tr>
+<tr>
+  <th>1881&ndash;90</th>
+  <td>43.6</td>
+  <td>7.7</td>
+  <td>4.0</td>
+  <td>5.2</td>
+  <td>6.6</td>
+  <td>8.2</td>
+  <td>11.5</td>
+  <td>21.1</td>
+  <td>71.4</td>
+</tr>
+<tr>
+  <th>1891&ndash;00</th>
+  <td>36.9</td>
+  <td>6.0</td>
+  <td>3.6</td>
+  <td>5.4</td>
+  <td>6.5</td>
+  <td>7.8</td>
+  <td>10.9</td>
+  <td>19.7</td>
+  <td>71.3</td>
+</tr>
+</table>
+
+
+<blockquote><p>Note the pronounced fall in the death rate at every age period
+during the past century. </p></blockquote>
+
+<div class="footnote"><p><a name="Footnote_Z_82" id="Footnote_Z_82"></a><span class="label"><a href="#FNanchor_Z_82">[Z]</a></span> <i>F. Prinzing Medizinische Statistik</i>, Verlag von Gustav
+Fischer in Jena, 1906.</p></div>
+
+<div class="sidenote">The Remedies</div>
+
+<p>The remedies, however, are plainly indicated:</p>
+<ol>
+<li>Eugenics, to improve the stock.</li>
+<li>Periodic physical examinations to detect the earliest signs of
+disease, and especially infective foci in the head, such as
+diseased gums, tooth sockets, tonsils, nasal cavities, etc.</li>
+<li>The practice of personal hygiene along the lines of ascertained
+individual needs.</li>
+</ol>
+
+<p>Cancer, another disease heavily on the increase in all civilized
+countries, may be combated by similar measures.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;293">&nbsp;</span><a name="Page_293" id="Page_293"></a><a name="SECTION_IX" id="SECTION_IX"></a>SECTION&nbsp;IX
+<br />
+EUGENICS</h2>
+
+
+<p>&ldquo;How to Live&rdquo; deals mainly with personal hygiene, that is, the proper
+care of the individual. Hygienic improvement is limited, however, to the
+attainment of the best of which an individual is capable. Eugenics deals
+with the even more vital subject of improving the inherent type and
+capacities of the individuals of the future. It has been but briefly
+touched upon in this volume.</p>
+
+<p>Eugenic improvement is attainable through the control of heredity. By
+heredity is meant the action of elements which control the development
+of the individual, and determine his constitution or makeup. The laws of
+Nature governing this action are now known in part, so that advantage
+can be taken of them to bring about the hereditary improvement of the
+race, generation by generation.</p>
+
+<div class="sidenote">What Eugenics is Not</div>
+
+<p>Eugenics is not simply sex hygiene, as many have come to consider it,
+owing to the liberal use of the word Eugenics by the sex hygienists.<span class="pagenum" title="Page&nbsp;294">&nbsp;</span><a name="Page_294" id="Page_294"></a>
+Sex hygiene is, of course, one of the considerations in eugenic
+improvement.</p>
+
+<p>Eugenics is not, furthermore, the science of improving the physical
+organism only, as has been erroneously assumed by certain uninformed
+publicists, a point of view which has been promoted by cartoonists, who
+find it good sport for their pens.</p>
+
+<p>Eugenics does not require the old Spartan practise of infanticide, nor
+does Eugenics propose to do violence in any other way to humanitarian or
+religious feeling.</p>
+
+<p>Eugenics does not mean, as some have imagined, compulsory or
+government-made marriages.</p>
+
+<p>Nor is Eugenics the science of improving the human stock by matings that
+are academically ideal, but which lack the element of individual
+attraction and instinctive love.</p>
+
+<div class="sidenote">Discovery of Hereditary Laws</div>
+
+<p>There was a time when the inherent personality of a man, the color of
+his eyes, the capacity of his mind, the quality of his character, seemed
+clearly subject to the caprice of forces beyond the reach of mortal
+perception. In attempting to trace the source of a personality,
+hereditarily, no constancy could be detected in its relation to the
+lives<span class="pagenum" title="Page&nbsp;295">&nbsp;</span><a name="Page_295" id="Page_295"></a> from which it arose. A child was never absolutely like brother,
+sister, mother, father or grandparent.</p>
+
+<p>An epoch-making discovery in 1865 by an Austrian monk named Mendel,<a name="FNanchor_57_83" id="FNanchor_57_83"></a><a href="#Footnote_57_83" class="fnanchor">[57]</a>
+and later discoveries by a number of other scientists, revealed the
+subdivisibility of each individual into many distinct units or traits,
+the hereditary sources of which were clearly traceable, leading to
+various individuals of the family line, and not to one individual alone.
+Furthermore, it was found that the lack of a certain trait sometimes
+appears as a trait in itself, just as darkness seems like a condition in
+itself rather than as an absence of light.</p>
+
+<p>These discoveries changed the whole current of thought regarding
+heredity, and the constancy of its action, as well as its
+controllability. It also emphasized the fact that it does make a
+difference whom one marries as to the character of the resulting
+offspring. Their makeup is not subject to the caprice of forces beyond
+human perception, but is in some degree subject to control.</p>
+
+<p>Out of these discoveries has arisen the science of Eugenics. Sir Francis
+Galton, of England, was the first to start a world move<span class="pagenum" title="Page&nbsp;296">&nbsp;</span><a name="Page_296" id="Page_296"></a>ment for its
+application toward conscious betterment of the human stock.</p>
+
+<div class="sidenote">Rules of Eugenics</div>
+
+<p>From the known laws governing the inheritability of unit-traits, it is
+apparently necessary, in the betterment of the race, to follow a few
+important rules:</p>
+<ol>
+<li>Learn to analyze individuals into their inheritable traits&mdash;physical,
+mental and moral.</li>
+
+<li>Differentiate between socially noble and ignoble traits, between
+social and educational veneer and sterling inherent capacity.</li>
+
+<li>Do not expect physical, mental and moral perfection in any one
+individual, but look for a majority of sterling traits.</li>
+
+<li>Observe the presence or absence of specific traits in individuals at
+all ages of successive generations and fraternities of a family line.</li>
+
+<li>Learn how to estimate the inheritability of such traits in a family
+line, upon specific mating with another family line.</li>
+
+<li>Join your family line to one which is strong in respect to the traits
+in which yours is weak.</li>
+
+<li>But remember also that injuries can be inflicted on offspring by
+unhygienic living.</li>
+</ol>
+<div class="sidenote">Inheritable Traits</div>
+
+<p>Some of the characteristics in Man&#8217;s com<span class="pagenum" title="Page&nbsp;297">&nbsp;</span><a name="Page_297" id="Page_297"></a>plex known to act hereditarily
+and to be traceable to distinct sources on family lines are as
+follows:<a name="FNanchor_58_84" id="FNanchor_58_84"></a><a href="#Footnote_58_84" class="fnanchor">[58]</a></p>
+
+<p><i>Physical Traits.</i>&mdash;Character of the facial features, color of the eyes,
+hair and skin, stature, weight, energy, strength, endurance, quickness,
+commanding presence, vivacity of manner, general bodily soundness; also
+defects of many kinds, such as those of the nervous system, of the
+speech, eyes, ears, skin, also baldness, defects of the muscular system,
+blood, thyroid glands, vascular system, respiratory system, digestive
+system, reproductive organs; also defects and peculiarities of the
+skeleton, etc. This does not mean that all shortcomings are inherited.
+It does mean, however, that the type of organism is inheritable which
+lacks resistance to the germs and other precipitating factors in
+bringing about the disease.</p>
+
+<p><i>Mental Traits.</i>&mdash;Among the mental characteristics known to arise from
+traceable hereditary sources may be mentioned factors in musical
+ability, artistic composition, literary ability, mechanical skill,
+calculating ability, inventive ability, memory, ability to spell,
+fluency in conversation, aptness in languages,<span class="pagenum" title="Page&nbsp;298">&nbsp;</span><a name="Page_298" id="Page_298"></a> military talent,
+acquisitiveness, attention, story-telling, poetic ability; and, on the
+other hand, insanity, feeble-mindedness of many types, epilepsy. These
+are suggestive of the inheritability of many other mental traits not yet
+studied.</p>
+
+<p><i>Moral Traits.</i>&mdash;Among the moral traits known to possess inheritable
+elements are generosity, piousness, independence, industry, will-power,
+faithfulness, fairness, sociability, reliability, self-reliance,
+tendency to work hard, perseverance, carefulness, impulsiveness,
+temperance, high-spiritedness, joviality, benignity, quietness,
+cheerfulness, hospitality, sympathy, humorousness, love of fun,
+neighborliness, love of frontier life, love of travel and of adventure.
+The same may be said of immoral traits, such as criminality, pauperism,
+delinquency, irascibility, lying, truancy, superstition, clannishness,
+secretiveness, despondency, slyness, exclusiveness, vanity, cunning,
+cruelty, quickness to anger, revengefulness, etc.</p>
+
+<div class="sidenote">Distribution of Traits</div>
+
+<p>These physical, mental and moral peculiarities are not scattered evenly
+through the population, but exist on certain family lines only.</p>
+
+<p><span class="pagenum" title="Page&nbsp;299">&nbsp;</span><a name="Page_299" id="Page_299"></a>For instance, one-tenth of the deaths that occur in the United States
+are from tuberculosis. But this does not mean that one-tenth of all
+families die of the disease. On the contrary, some families lose more
+than half their numbers from it, while other families lose almost none
+at all. The 10&nbsp;per&nbsp;cent. is simply the average of all. The percentage is
+high among the Irish, and low among the Jews. Life insurance companies
+take consideration of this fact in examining applicants for insurance. A
+family history of tuberculosis counts against even a healthy applicant,
+not because of a belief that tuberculosis is directly inheritable, but
+because non-resistant types, especially light-weights, are known to be
+transmitted. A profound influence toward checking this malady would
+evidently be exerted if the matings on the family lines exhibiting the
+characteristic of susceptibility were to cease, and thus the
+perpetuation of susceptible types checked.</p>
+
+<p>The same is true of crime. The 80,000 prisoners constantly supported in
+the United States are recruited not evenly from the general population,
+but mainly from certain family breeds.<a name="FNanchor_59_85" id="FNanchor_59_85"></a><a href="#Footnote_59_85" class="fnanchor">[59]</a> Criminality among &ldquo;The<span class="pagenum" title="Page&nbsp;300">&nbsp;</span><a name="Page_300" id="Page_300"></a>
+Jukes&rdquo; is a rule, among Jonathan Edwards&#8217; descendants, the exception.
+The same is true of mental abilities of different kinds. Galton showed
+that the prominent English judges, statesmen, chancellors, etc., were
+furnished by certain family lines only, and were not drawn evenly from
+all families.<a name="FNanchor_60_86" id="FNanchor_60_86"></a><a href="#Footnote_60_86" class="fnanchor">[60]</a> The same is true of feeble-mindedness.<a name="FNanchor_61_87" id="FNanchor_61_87"></a><a href="#Footnote_61_87" class="fnanchor">[61]</a></p>
+
+<div class="sidenote">Socially Noble and Ignoble Traits</div>
+
+<p>The question of what traits are desirable and what traits are
+undesirable might seem, on first thought, rather a difficult matter to
+determine. Few of us would like to have our neighbor&#8217;s taste in the
+matter constituted as a standard of judgment upon our own traits. There
+is one standard of judgment, however, that is so broad and impersonal
+and so founded on the elements in society to which all individuals are
+subject, that it can justly serve as a line of division between the
+desirability and undesirability, broadly speaking, of individual traits
+for perpetuation. This is the measurement by the standard of social
+worth and service commonly designated as &ldquo;fitness.&rdquo;<a name="FNanchor_62_88" id="FNanchor_62_88"></a><a href="#Footnote_62_88" class="fnanchor">[62]</a> Above this
+dividing line may be roughly grouped the genius, the specially skilled,
+the mediocre, who are a service to society, or at least not a burden.
+Below this<span class="pagenum" title="Page&nbsp;301">&nbsp;</span><a name="Page_301" id="Page_301"></a> line may be grouped those feeble-minded, paupers, criminals,
+insane, weak and sick, who are a burden, economically and socially. That
+is, a person&#8217;s traits are desirable of perpetuation if so balanced as to
+render the individual not a burden to others.</p>
+
+<p>It must undoubtedly be true that many families possess, inherently,
+traits of ability which have never had an opportunity to exhibit
+themselves. This may account for the apparently sudden appearance of
+great men and women without obvious hereditary background. It is plainly
+possible, furthermore, to bring about a special combination of two
+family lines, the mental traits on neither of which exhibit
+remarkableness, but which, when combined, bring an extremely happy
+result.</p>
+
+<p>Mental ability does not depend upon education. Education can only enable
+an individual to utilize more fully his inherent ability; it cannot
+increase capacity.</p>
+
+<p>The same is true, of course, of physical capacity. Sandow has an
+extraordinary muscular ability, developed by certain exercises. Similar
+exercises will not, however, develop all men into Sandows, no matter<span class="pagenum" title="Page&nbsp;302">&nbsp;</span><a name="Page_302" id="Page_302"></a>
+how constant their faith and persistent their efforts. Sandow was, we
+may assume, hereditarily gifted with a superior muscular capacity, which
+his exercises have enabled him to fully develop. It is true, however,
+that few people ever realize their full physical and mental capacities,
+owing to lack of opportunity, inclination, etc., and that there
+generally exist untold possibilities for improvement for those who wish
+to get the most out of themselves.</p>
+
+<div class="sidenote">A Majority of Sterling Traits</div>
+
+<p>It is apparent that the make-up of an individual is the result of a very
+complex combination of traits. For this reason, the makeup is not likely
+to fall heir to all &ldquo;bad&rdquo; traits, any more than it is to all &ldquo;good&rdquo;
+traits. Even the feeble-minded, who have fallen heir to such an
+intensely undesirable trait&mdash;or rather, to the lack of intensely
+desirable traits&mdash;in many instances have simultaneously inherited many
+desirable traits, such as kindness, gentleness and generosity, often
+lacking in those possessed of scholarly capacities. Many women of the
+border-line type of feeble-mindedness, where mental incapacity often
+passes for innocence, possess the qualities of charm felt in children,
+and are consequently quickly selected<span class="pagenum" title="Page&nbsp;303">&nbsp;</span><a name="Page_303" id="Page_303"></a> in marriage. If a mentally able
+man possess as an ideal of womanhood other traits than mental capacity,
+no amount of schooling for his child can make up for the difference
+between the mental capacity of the offspring of such a mating, and the
+offspring of a mating with an able-minded woman. Although the trait of
+able-mindedness is dominant, so that the mating of an able and a feeble
+mind will result in fairly able-minded offspring, who may even be above
+the average, mentally, such offspring carry in their own germ plasm the
+defect derived from their feeble-minded parent, which defect may then be
+passed on to future generations through the germ plasm from which their
+children get their inheritance. A mother&#8217;s hereditary influence on the
+child is just as important a factor as the father&#8217;s, generally speaking.
+Where feeble-mindedness exists on a family line, care should be
+exercised by the able-minded members of that line not to mate with
+another line possessing cases of feeble-mindedness, lest the offspring
+then fall heir to feeble-mindedness, which can skip a generation. An
+appreciation of what is feeble-minded, and a realization of its
+inheritability can not help but modify a man or<span class="pagenum" title="Page&nbsp;304">&nbsp;</span><a name="Page_304" id="Page_304"></a> a woman&#8217;s admiration
+for the traits or lack of traits which it embraces.</p>
+
+<p>Persons possessing weak physical makeups may possess strong mental
+capacities, and vice-versa. Persons of superior mental capacities may
+lack loftiness of character. It might happen that in so mating as to
+prevent the perpetuation of an undesirable trait, physical, mental or
+moral, a desirable trait would be lost along with it. In any mating
+transaction, therefore, choice must necessarily compromise upon the
+favorable hereditary action of a majority of the traits on the two
+family lines. One must relinquish any quest for perfection. After
+eliminating the individuals possessing the grossly unsocial traits below
+the dividing line of social fitness, one must choose with respect to a
+majority of socially fit traits, in addition to the elements of personal
+congeniality and affinity. The two last-named elements, however,
+generally serve as useful narcotics in blinding the mating individuals
+to the existence of the compromise, and the real becomes the ideal.</p>
+
+<div class="sidenote">Successive Generations and Fraternities</div>
+
+<p>Each trait in the mosaic of one person is transmitted or not transmitted
+to a child according to the mating of that particular trait<span class="pagenum" title="Page&nbsp;305">&nbsp;</span><a name="Page_305" id="Page_305"></a>&mdash;mating
+with trait or lack of trait&mdash;rather than according to the mating of the
+two persons as a whole. That is, when a man and woman marry and bear
+offspring, it is not the mating of two units, but it is the mating of
+myriads of pairs of units&mdash;the units being the constituent traits and
+lack of traits (contained in some mysterious way in the germ plasm),
+each trait-mating producing its own trait-offspring. The collection of
+these trait-offspring makes up the child.</p>
+
+<p>It has been observed that traits differ with respect to their action in
+mating. Given a specific type of trait-mating, say of a trait with like
+trait, or trait with the lack of that trait, some types always reappear
+in the next generation or else are lost entirely from the family line
+unless reinfused, whereas other types of traits may not reappear in the
+next generation, but still appear in a generation further removed.
+Another type of trait is transmissible only by one sex of a family line,
+and can not be transmitted by the other sex.</p>
+
+<p>From these facts, it is readily understandable how important becomes the
+consideration of the marriage of relatives, such as cousins,<a name="FNanchor_63_89" id="FNanchor_63_89"></a><a href="#Footnote_63_89" class="fnanchor">[63]</a> who
+are, of course, individuals of the same<span class="pagenum" title="Page&nbsp;306">&nbsp;</span><a name="Page_306" id="Page_306"></a> family line, whose mating
+brings together like groups of traits, thus strengthening the existence
+of these traits, whether desirable or undesirable. Cousin marriages,
+when the family possess traits of mental ability, may result in children
+who are geniuses; but cousin marriages, when the family line possesses
+traits of mental inability, may result disastrously with respect to
+offspring. Family lines possessing traits of mental weakness should most
+assuredly join only to family lines possessing traits of strength in
+those regards.</p>
+
+<p>In calculating the inheritability of traits, it is also necessary to
+consider that certain physical, mental and moral traits flower at the
+arrival of certain ages only. It is necessary to look along the whole
+line of a life, as traits may exist at one age and not at another. A
+boy&#8217;s beard does not appear until puberty. Likewise, other physical and
+mental and moral traits sometimes do not manifest themselves until
+specific ages, according to the type of the family breed. Because a
+parent dies before the development of the trait does not preclude its
+transmissibility to his offspring. Huntington&#8217;s chorea, an extremely
+undesirable trait, does not develop until middle life, but<span class="pagenum" title="Page&nbsp;307">&nbsp;</span><a name="Page_307" id="Page_307"></a> is
+transmissible to offspring even though the father dies from some other
+cause before the period when the disease in his own person would be
+expected to appear.</p>
+
+<div class="sidenote">Results of Specific Matings</div>
+
+<div class="sidenote">Andalusian Fowl</div>
+
+<p>We can best understand the laws governing the inheritance of traits by
+taking a few concrete cases. The first case is that of an Andalusian
+fowl. We shall consider the two species, pure bred black and pure bred
+white, and confine ourselves to observing the inheritance of the single
+characteristic, plumage <i>color</i>. Of course, as long as the black mate
+only with the black their children will be black, and as long as the
+white mate with white the children will be white. But if a white mates
+with a black, the children will not be either black or white, but blue.
+All will be blue. But the most interesting facts appear in the next
+generation, when these hybrid blue fowls mate with black or white, or
+with each other. The original of the cross between the white and the
+black is an entirely new color blue, which may be considered a sort of
+amalgam of black and white. But a cross between the blue and the black
+will not be any new color, but will be either black or blue&mdash;and the
+chances are even. That is, in the long run<span class="pagenum" title="Page&nbsp;308">&nbsp;</span><a name="Page_308" id="Page_308"></a> about half of the children
+of the blue and black parents will be blue and half will be black. None
+of the children will be white. So also crossing the blue with the white
+will result in half of the children being blue and half, white. Still
+more curious is the result of mating blue with blue. One might imagine
+that in this case all the children would be blue, but only half will be
+blue, while a quarter will be black and a quarter white.</p>
+
+<div class="sidenote">Laws of Chance</div>
+
+<p>These laws are a curious mixture of chance and certainty. In certain
+circumstances, as we have seen, we can predict with certainty that the
+offspring will be black, white, blue, or whatever the case may be. In
+other circumstances we can only state what the <i>chances</i> are. But these
+chances can be definitely stated as one in two, one in four or whatever
+it may be, and where there are large numbers of offspring this amounts
+to a practical certainty that definite proportions will have this or
+that color, or other characteristics.</p>
+
+<p>Two parents are like two baskets or bundles of traits from which the
+child takes its traits at random. In the wonderful play of
+Maeterlinck&#8217;s, called the &ldquo;Bluebird,&rdquo; we are taken to the &ldquo;land before
+birth,&rdquo; where the children<span class="pagenum" title="Page&nbsp;309">&nbsp;</span><a name="Page_309" id="Page_309"></a> are waiting to be born, having selected
+their parents to be. Of course, this is only a pleasant fancy, like the
+advice of Oliver Wendell Holmes to children to choose good grandparents,
+but it is a useful fancy which will help us to understand the laws of
+heredity. The child of the Andalusian fowl takes its color from its two
+parents on the same principle as a lottery in which it would take two
+beans, white or black as the case might be, from each of two baskets.
+Every individual is a sort of basket containing two beans, as it were.
+It took one of these two beans from each parent and will give one to
+each child.</p>
+
+<p>With this picture of a bean lottery before us it is very easy to
+understand how the colors of Andalusian fowls are inherited. When two
+black fowls mate, the offspring must be black, because in this case each
+parent basket contains a pair of black beans, so to speak, so that the
+child taking one black bean from each basket will necessarily have a
+black pair. For the same reason the child of two white fowls must be
+white, but when a black and white fowl mate, the child takes a white
+bean from one parent and a black from the other, its own color being
+resultant or amalgam of the two,<span class="pagenum" title="Page&nbsp;310">&nbsp;</span><a name="Page_310" id="Page_310"></a> which in the case of the Andalusian
+fowl is blue. Since every such hybrid child has this same combination of
+a white and a black bean, all these hybrids are alike. All are blue. It
+is important to remember that this hybrid blue is only a sort of
+mechanical mixture of black and white, and that the black and white are
+still separate beans, as it were.</p>
+
+<p>But now suppose a hybrid or blue fowl to mate with a white. This means
+that the child takes from the white parent or basket one of the two
+white beans and from the blue parent or basket, one of the two beans, of
+which one is white and the other, black; the bean taken from the first
+or white basket must be white, but that taken from the second or blue or
+hybrid basket may be either white or black. It is a lottery with an even
+chance of drawing white or black. In the long run, half of the children
+will draw white and half, black. Those which draw the white will, since
+they also drew white from the other parent, be wholly white, but those
+which drew the black will be blue, since they will have one black and
+one white bean. We see, too, that the white child is just as truly white
+as though it had not had a hybrid parent; for of the two elements or
+beans<span class="pagenum" title="Page&nbsp;311">&nbsp;</span><a name="Page_311" id="Page_311"></a> which the hybrid carried, the black one was left behind untaken.
+We see that the blue child is a hybrid exactly like its hybrid parent,
+and not any new kind of cross between the blue and the white. In short,
+the children of a blue and white are either the one or the other and not
+a mixture. In the same way if a blue mates with a black, half of the
+children will be black and half blue.</p>
+
+<p>Finally we come to the mating of a blue with a blue. Here the lottery is
+to pick a bean from two baskets, each basket containing both white and
+black beans in equal numbers. When at random one is taken from either of
+these two baskets there is an even chance that the bean from the father
+is white or black and an even chance that the bean from the mother is
+white or black.</p>
+
+<p>Now, what is the chance that the child draws a white bean from both
+baskets? Evidently it is one chance in four; for there are four ways
+equally probable in which you can take these beans, viz.: (1) black from
+the father basket and black from the mother, (2) white from the father
+and white from the mother, (3) white from the father and black from the
+mother, (4) black from the father and white<span class="pagenum" title="Page&nbsp;312">&nbsp;</span><a name="Page_312" id="Page_312"></a> from the mother. So the
+children could draw both white once in four times, both black once in
+four, and a white and a black in the other two cases. And that is why
+from two blue Andalusian fowls, on the average you will have one-quarter
+of the children black, one-quarter white, and the other two-quarters,
+blue. Again let us stop to emphasize the fact that the black children of
+these hybrids are just as pure blooded as their black grandparent, and
+will mate with other pure-blooded black in exactly the same way as
+though there had never been any white in their ancestry. The white
+strain has been left behind, or been &ldquo;bred out.&rdquo;</p>
+
+<p>We have spoken of one character or characteristic&mdash;color. The same laws
+apply to other characters. Often different characters are inherited
+quite independently of one another. Each of us is a basket or bundle of
+very many qualities, each quality being a little compartment of the
+basket with two beans in it. There is, as it were, a pair of beans for
+every unit trait, whether that trait relates to color, to musical
+ability, or to any one of hundreds of other kinds.</p>
+
+<p>To summarize the laws of inheritance of the unit character called color,
+in Andalusian fowl,<span class="pagenum" title="Page&nbsp;313">&nbsp;</span><a name="Page_313" id="Page_313"></a> we have really six ways in which we can consider
+mating of the three colored fowls (black, white, blue): (1) black may
+mate with black, in which case all the offspring will be black, (2)
+white may mate with white, in which case all the offspring will be
+white, (3) a black may mate with a white, in which case the offspring
+will all be blue&mdash;a hybrid containing both black and blue elements, (4)
+blue may mate with a black, in which case half the offspring will be
+pure bred black, and half hybrid blue, (5) a blue may mate with a white,
+in which case half the offspring will be white and half blue, (6) blue
+may mate with blue in which case a quarter of the offspring will be
+white, a quarter black and a half blue.</p>
+
+<div class="sidenote">Guinea Pigs</div>
+
+<p>These results are the fundamental laws discovered by Mendel. But the
+results are not always as clear as in the case of the Andalusian fowl.
+In that case the hybrids were not like either parent, but were a new
+color, blue, so that they were labeled at once and recognizable as
+hybrids&mdash;but this is not generally the case. Take, for instance, guinea
+pigs. What will be the result of mating an &ldquo;albino&rdquo; white with a black
+guinea pig? Quite exactly the same principle applies as<span class="pagenum" title="Page&nbsp;314">&nbsp;</span><a name="Page_314" id="Page_314"></a> in the case of
+the Andalusian fowl, but the principle is not as clear to see. All the
+offspring are hybrid, but they will not be blue: they will be black.
+They will look like the black parent, but they are different. The black
+color predominates; i.e., black is &ldquo;dominant&rdquo; over white, while the
+white recedes out of sight, or is &ldquo;recessive.&rdquo; This hybrid black guinea
+pig is like the hybrid blue Andalusian fowl. It is a hybrid, a
+combination of white and black, but in the guinea pig the black covers
+up the white so that <i>nothing</i> in the color reveals the fact that it is
+a hybrid. Now if the hybrid black offspring of these black and white
+guinea pigs mate with each other, the result will follow exactly the
+same Mendelian law as applied to the Andalusian fowl. But this will not
+be so clear, because now we have two kinds of black instead of a black
+and a blue. One child in four will be <i>pure bred</i> black like the
+grandparent and two out of the four will be <i>hybrid</i> black. So to the
+eye we shall simply have, out of four children, one white and three
+black. But those three black are not all alike. One is a thoroughbred
+and two are half-breeds.</p>
+
+<p>But how then are we to distinguish between<span class="pagenum" title="Page&nbsp;315">&nbsp;</span><a name="Page_315" id="Page_315"></a> the one pure bred black, the
+thoroughbred, and the two blacks that are hybrids so that we can be sure
+which is which? The only way they can be distinguished is to wait to see
+what their offspring will be in the next succeeding generations.</p>
+
+<p>The one that is a thoroughbred will behave like a thoroughbred. For
+instance, if mated with white they will have nothing but black children.
+But if one that is hybrid black mate with one that is white, only half
+of the children will be white; these white children reveal the fact that
+their black parent was a half breed. Then we can put a tag on that black
+parent. If proper tags are put on the blacks so as to distinguish
+between the pure-blooded and the half-blooded&mdash;say a blue tag on the
+hybrids and a black on the thoroughbreds&mdash;we shall get exactly the same
+results as described in the case of the Andalusian fowl, in the six
+cases mentioned. The same principles apply to qualities of the guinea
+pigs other than color. Thus, if a long-haired guinea pig mates with a
+short-haired guinea pig, all the offspring will be short-haired, because
+short hair is dominant over long hair. Again, if a smooth-coated guinea
+pig mates<span class="pagenum" title="Page&nbsp;316">&nbsp;</span><a name="Page_316" id="Page_316"></a> with a rough-coated one, the result will be rough coated,
+because a rough coat is dominant over a smooth coat.</p>
+
+<div class="sidenote">&ldquo;Thoroughbred&rdquo; Humans</div>
+
+<p>The same principles undoubtedly apply to the human race, although as yet
+only a few traits have been carefully studied. Eye color is one of
+these. Imagine a marriage of a thoroughbred, black-eyed Italian with a
+thoroughbred, blue-eyed Irish. What will be the result? All the children
+will be black-eyed, black being dominant over blue; but these black eyes
+are not the genuine article that the Italian parent possessed. They are
+a blend, and it is only because the black element dominates over or
+conceals the blue element that we can not see on the surface that there
+is any blue there. But it may come out in the next generation; for, if
+these half-blooded individuals marry among themselves one-quarter of
+their children on the average will be blue-eyed. The other
+three-quarters will be black-eyed, but only one-quarter will be &ldquo;really
+and truly&rdquo; black-eyed, i.e., black-eyed like the Italian. The remaining
+half are hybrid black, like the parents. It is only a sort of imitation
+black so to speak.</p>
+
+<p>The appearance of blue eyes in the second<span class="pagenum" title="Page&nbsp;317">&nbsp;</span><a name="Page_317" id="Page_317"></a> generation is the long
+observed but formerly mysterious &ldquo;atavism,&rdquo; or reversion to the
+grandparent.</p>
+
+<p>Suppose the children of an Italian and an Irish parent intermarry with
+pure bred Italians. We immediately know what will be the result. All the
+children will be black-eyed, but among a large number only half will be
+thoroughbred black-eyed. The other half will be &ldquo;imitation&rdquo; black-eyed.
+The case is just like the mating of hybrid black guinea pigs with
+thoroughbred black guinea pigs, or of the blue fowl with the black.
+Similarly, if the Irish-Italian hybrids marry with pure Irish, half the
+offspring will be blue-eyed and half will be hybrid black-eyed.</p>
+
+<div class="sidenote">Dominants and Recessives</div>
+
+<p>Black eyes are &ldquo;dominant&rdquo; over blue eyes because the black color is due
+to a pigment, while the blue color is due to the absence of this
+pigment. In general a quality which is due to the presence of some
+positive element is dominant over a quality due to the absence of that
+element. A child inheriting from a blue-eyed person simply draws a blank
+from that side in the lottery.</p>
+
+<p>In order to understand how these principles of Mendel apply in any given
+case we need<span class="pagenum" title="Page&nbsp;318">&nbsp;</span><a name="Page_318" id="Page_318"></a> first to know what traits are &ldquo;dominant&rdquo; and what are
+&ldquo;recessive.&rdquo;</p>
+
+<p>Among traits known to be &ldquo;dominant&rdquo; are, besides pigmentation of the
+eye, certain peculiarities of the skeleton, such as short-fingeredness
+(two phalanges only on each digit), Huntington&#8217;s chorea, presenile
+cataract, congenital thickening of the skin, early absence of hair,
+diabetes insipidus, stationary night-blindness, liability to periodic
+outbreak of temper, etc.</p>
+
+<p>Among traits known to be &ldquo;recessive&rdquo; are albinism (or lack of
+pigmentation), a certain degenerative disease of the eye, deafmutism,
+imbecility, insanity of certain types, certain nervous diseases; also
+mental traits, such as musical ability.</p>
+
+<p>Suppose now that a normal or &ldquo;strong-minded&rdquo; person, if we may use that
+term as distinct from feeble-minded, marries a feeble-minded person.
+Assuming that the &ldquo;strong-minded&rdquo; person is a &ldquo;thoroughbred&rdquo; all of the
+children will be apparently normal. None will be feeble-minded.
+&ldquo;Strong-mindedness&rdquo; is dominant over weak-mindedness. Yet all these
+children that seem to be perfectly normal lack something in their
+bodies. This deficiency is simply covered up but can crop out in later<span class="pagenum" title="Page&nbsp;319">&nbsp;</span><a name="Page_319" id="Page_319"></a>
+generations. If two of these hybrids between the weak-minded and the
+strong-minded marry each other, one-quarter of the children will be
+feeble-minded, one-quarter thoroughbred strong-minded and the remaining
+half, though apparently strong-minded, will carry the taint in them just
+as their parents did. They are half-breeds. On the other hand, if two
+feeble-minded people marry, all of the children will be feeble-minded.
+Certainly we can and ought to forbid and prevent such marriages.</p>
+
+<p>But feeble-mindedness is a recessive quality, so that if the
+feeble-minded marry only with normal individuals, the feeble-mindedness
+does not blight the next generation, and if these apparently normal
+children of such marriages take pains to marry only really normal
+individuals, avoiding not only the feeble-minded but even those like
+themselves who have feeble-mindedness on one side of their family tree,
+there will be no feeble-mindedness cropping out in future generations.</p>
+
+<div class="sidenote">Instances of Eugenic Improvement</div>
+
+<p>But not all human abnormalities are recessive. Thus Huntington&#8217;s chorea
+is dominant, so that every child of the unfortunate victim of this
+malady will contract it when it reaches the right age. Marriages of such
+people<span class="pagenum" title="Page&nbsp;320">&nbsp;</span><a name="Page_320" id="Page_320"></a> should, therefore, never be allowed, even with normal
+individuals.</p>
+
+<p>But when we propose to restrict marriages or mating of those unfit to
+marry, people are apt to say, &ldquo;That is a dream. It can&#8217;t be done.&rdquo; But
+it can be done and it has been done. Every one has heard of the cretins
+in Switzerland. They are a kind of idiot who are short in stature and
+afflicted in all cases with goitre in the neck. Of course, many people
+have goitre who are not cretins, but there is no cretin who has not
+goitre. These cretins are peculiarly a feeble-minded people. They are
+common still in many towns of Switzerland; they are loathsome objects,
+helpless as children, with silly smiles, unable to take care of
+themselves in even the simplest toilet ways, and have to be looked after
+like domestic animals, or even more closely.</p>
+
+<p>A gentleman very much interested in Eugenics visited Aosta, in Italy,
+just outside of Switzerland, once in 1900 and again in 1910. In 1900 he
+found many of these creatures among the beggars in the streets, in the
+asylums, in the home, in the orphan asylum&mdash;everywhere he ran across
+these awful apologies for human beings. But in 1910 he found<span class="pagenum" title="Page&nbsp;321">&nbsp;</span><a name="Page_321" id="Page_321"></a> only one!
+What had happened? Simply that a few resolute intelligent reformers had
+changed the entire situation. An isolation institution, or rather two
+institutions, one for the men and the other for the women, were
+established. In these the best care of the inmates was taken as long as
+they lived, and they do not live long. But pains were taken to see that
+by no possibility could marriage or mating of those people take place.
+They forfeited any such rights in return for the care that they received
+from the State.</p>
+
+<p>Thus is it possible to apply the laws of heredity as laid down by Mendel
+in a thoroughly practical way and to get results <i>immediately</i> in one
+short generation. It seems, and it is, a colossal task to change average
+human nature one iota. Yet in the light of modern eugenics we could make
+a new human race in a hundred years if only people in positions of power
+and influence would wake up to the paramount importance of what eugenics
+means. And this could be done quietly and simply without violence to
+existing ideas of what is right and proper. It could be done by
+segregation of the sexes for defectives, feeble-minded, idiots,
+epileptics, insane, etc. By this kind of isola<span class="pagenum" title="Page&nbsp;322">&nbsp;</span><a name="Page_322" id="Page_322"></a>tion we can save the
+blood-stream of our race from a tremendous amount of needless
+contamination.</p>
+
+<p>And it is being done. The growing tendency to put defectives in
+institutions, though originally with no such object, will reduce the
+transmission of defects, especially when it is recognized that the sexes
+must be separated and that the inmates should be kept at the institution
+through the reproductive period of life.</p>
+
+<div class="sidenote">Educational Influence</div>
+
+<p>It is inconceivable that the average individual will deliberately and
+consciously make his calculations regarding the character of possible
+offspring before he allows himself to fall in love to the point of
+desiring marriage. Yet unconsciously an educational influence on love
+and on marriage selection has been operating through centuries. The
+sick, the feeble-minded, the immoral, and members of their families,
+have at all times been socially handicapped, and have always been the
+first to be eliminated in marriage selection. And it is conceivable that
+this already developed wisdom in mate-choosing can easily be augmented
+by a further knowledge of heredity which is now available. It
+unconsciously favorably modifies the individual taste.</p>
+
+<p><span class="pagenum" title="Page&nbsp;323">&nbsp;</span><a name="Page_323" id="Page_323"></a>Certain races of men, without consciousness of their action, have varied
+in the character of their choices (sex selection) in such a way as to
+bring about varied conditions in their races, with respect to resistance
+to disease, of mental capacity and to moral quality. The Mongolian
+differs from the Hebrew, the Anglo-Saxon differs from the African.</p>
+
+<p>It depends largely upon the action of those now upon the earth, who are
+now making their choices of marriage, as to whether the races of the
+future shall be physical, mental or moral weaklings, or whether they
+shall be physically brave and hardy, mentally broad and profound, and
+morally sterling.</p>
+
+<div class="sidenote">Summary</div>
+
+<p>To summarize: There are three main lines along which eugenic improvement
+of the race may be attained:</p>
+
+<p>(1) Education of all people on the inheritability of traits; (2)
+segregation of defectives so that they may not mingle their family
+traits with those on sound lines; (3) sterilization of certain gross and
+hopeless defectives, to preclude the propagation of their type.</p>
+
+<p>There would seem to be great need of State Eugenic Boards, to correlate
+and to promote these activities, in the interests of the future<span class="pagenum" title="Page&nbsp;324">&nbsp;</span><a name="Page_324" id="Page_324"></a>
+population, and to give expert advice as to how to legislate wisely, and
+individual advice as to how to mate wisely. The latter function now
+falls entirely upon the Eugenics Record Office at Cold Spring Harbor,
+where the work is being carried on with great efficiency with the funds
+at command.</p>
+
+
+<h4><i>REFERENCES</i></h4>
+
+<div class="footnote"><p><a name="Footnote_57_83" id="Footnote_57_83"></a><span class="label"><a href="#FNanchor_57_83">[57]</a></span> Darbishire, A.&nbsp;D.: <i>Breeding and the Mendelian Discovery</i>,
+Cassell &amp; Company, Ltd., London, New York, Toronto and Melbourne, 1911.</p></div>
+
+<div class="footnote"><p><a name="Footnote_58_84" id="Footnote_58_84"></a><span class="label"><a href="#FNanchor_58_84">[58]</a></span> Davenport, Chas. B.: <i>Heredity in Relation to Eugenics</i>,
+Henry Holt &amp; Company, New York, 1911.</p></div>
+
+<div class="footnote"><p><a name="Footnote_59_85" id="Footnote_59_85"></a><span class="label"><a href="#FNanchor_59_85">[59]</a></span> Dugdale, Robert L.: <i>The Jukes</i>, G.&nbsp;P. Putnam&#8217;s Sons, New
+York and London, 1910.</p></div>
+
+<div class="footnote"><p><a name="Footnote_60_86" id="Footnote_60_86"></a><span class="label"><a href="#FNanchor_60_86">[60]</a></span> Galton, Francis: <i>Hereditary Genius</i>, D. Appleton &amp;
+Company, New York, 1870.</p></div>
+
+<div class="footnote"><p><a name="Footnote_61_87" id="Footnote_61_87"></a><span class="label"><a href="#FNanchor_61_87">[61]</a></span> Goddard, Henry H.: <i>The Kallikak Family</i>, The Macmillan
+Company, New York, 1912.</p></div>
+
+<div class="footnote"><p><a name="Footnote_62_88" id="Footnote_62_88"></a><span class="label"><a href="#FNanchor_62_88">[62]</a></span> Kellicott, William E.: <i>The Social Direction of Human
+Evolution</i>, D. Appleton &amp; Company, New York and London, 1911.</p></div>
+
+<div class="footnote"><p><a name="Footnote_63_89" id="Footnote_63_89"></a><span class="label"><a href="#FNanchor_63_89">[63]</a></span> Huth, Alfred Henry: <i>Marriage of Near Kin</i>, Longmans,
+Green &amp; Company, London, 1887.</p></div>
+
+<div class="footnote"><p><a name="Footnote_64_90" id="Footnote_64_90"></a><span class="label"><ins class="correction" title="Transcriber&#8217;s note: No reference to this was found in the original text.">[64]</ins></span> Darwin, Charles: <i>The Descent of Man</i>, Thomas Y. Crowell &amp;
+Company, New York, 1874.</p></div>
+
+<p>For further bibliographic lists, see bulletins entitled &ldquo;Books and
+Journals,&rdquo; and &ldquo;Publications&rdquo; issued by the Eugenics Record Office, Cold
+Spring Harbor, N.&nbsp;Y.</p>
+
+
+
+<hr class="major" />
+<h2><span class="pagenum" title="Page&nbsp;325">&nbsp;</span><a name="Page_325" id="Page_325"></a><a name="INDEX" id="INDEX"></a>INDEX</h2>
+
+<table class="az" border="1" summary="Alphabetic jump-table for the index">
+        <tr>
+            <td><a href="#IX_A">A</a></td>
+            <td><a href="#IX_B">B</a></td>
+            <td><a href="#IX_C">C</a></td>
+            <td><a href="#IX_D">D</a></td>
+            <td><a href="#IX_E">E</a></td>
+            <td><a href="#IX_F">F</a></td>
+            <td><a href="#IX_G">G</a></td>
+            <td><a href="#IX_H">H</a></td>
+            <td><a href="#IX_I">I</a></td>
+            <td><a href="#IX_J">J</a></td>
+            <td><a href="#IX_K">K</a></td>
+            <td><a href="#IX_L">L</a></td>
+            <td><a href="#IX_M">M</a></td>
+        </tr>
+
+        <tr>
+            <td><a href="#IX_N">N</a></td>
+            <td><a href="#IX_O">O</a></td>
+            <td><a href="#IX_P">P</a></td>
+            <td><a href="#IX_Q">Q</a></td>
+            <td><a href="#IX_R">R</a></td>
+            <td><a href="#IX_S">S</a></td>
+            <td><a href="#IX_T">T</a></td>
+            <td><a href="#IX_U">U</a></td>
+            <td><a href="#IX_V">V</a></td>
+            <td><a href="#IX_W">W</a></td>
+            <td>X</td>
+            <td><a href="#IX_Y">Y</a></td>
+            <td><a href="#IX_Z">Z</a></td>
+        </tr>
+
+</table>
+
+<ul class="IX">
+<li><a name="IX_A" id="IX_A"></a>Abdominal muscles, beneficial effects of erect posture on, <a href="#Page_57">57</a>.</li>
+<li>Acids, excess of, from overabundance of animal proteins in diet, <a href="#Page_39">39</a>;
+  <ul class="IX">
+  <li>fruit and vegetable, in a mixed diet, <a href="#Page_43">43</a>.</li>
+  </ul></li>
+<li>Activity, necessary to living a hygienic life, <a href="#Page_89">89</a>;
+  <ul class="IX">
+  <li>work and play the two great forms, of, <a href="#Page_89">89</a>.</li>
+  </ul></li>
+<li>Adulterants in foods, harmful, <a href="#Page_65">65</a>.</li>
+<li>Advertising, measures of reform in, <a href="#Page_162">162</a>&ndash;<a href="#Page_163">163</a>.</li>
+<li>Agar-agar, a preventive of constipation, <a href="#Page_52">52</a>&ndash;<a href="#Page_53">53</a>;
+  <ul class="IX">
+  <li>for use in colds, <a href="#Page_279">279</a>.</li>
+  </ul></li>
+<li>Air, the first necessity of life, <a href="#Page_7">7</a>;
+  <ul class="IX">
+  <li>motion, coolness, humidity, and freshness of, important features of ventilation, <a href="#Page_7">7</a>;</li>
+  <li>the matter of drafts, <a href="#Page_8">8</a>&ndash;<a href="#Page_9">9</a>, <a href="#Page_123">123</a>&ndash;<a href="#Page_124">124</a>, <a href="#Page_274">274</a>, <a href="#Page_277">277</a>;</li>
+  <li>securing fresh, through windows, <a href="#Page_9">9</a>&ndash;<a href="#Page_10">10</a>;</li>
+  <li>prevention of stagnation of, by air-fans, <a href="#Page_10">10</a>;</li>
+  <li>action of different heating systems, <a href="#Page_10">10</a>;</li>
+  <li>importance of coolness of, <a href="#Page_10">10</a>&ndash;<a href="#Page_11">11</a>;</li>
+  <li>securing proper degrees of dryness and humidity, <a href="#Page_11">11</a>&ndash;<a href="#Page_12">12</a>;</li>
+  <li>lighting systems and, <a href="#Page_13">13</a>;</li>
+  <li>evils of tobacco smoke and of dust, <a href="#Page_13">13</a>;</li>
+  <li>bacteria in, carried by dust particles, <a href="#Page_13">13</a>&ndash;<a href="#Page_14">14</a>;</li>
+  <li>benefits of sunlight, <a href="#Page_14">14</a>;</li>
+  <li>wearing of clothing which admits, <a href="#Page_14">14</a>&ndash;<a href="#Page_15">15</a>, <a href="#Page_275">275</a>;</li>
+  <li>benefits of out-of-door, <a href="#Page_18">18</a>&ndash;<a href="#Page_20">20</a>, <a href="#Page_276">276</a>;</li>
+  <li>outdoor sleeping, <a href="#Page_20">20</a>&ndash;<a href="#Page_24">24</a>, <a href="#Page_104">104</a>, <a href="#Page_220">220</a>, <a href="#Page_276">276</a>;</li>
+  <li>deep breathing, <a href="#Page_24">24</a>&ndash;<a href="#Page_27">27</a>.</li>
+  </ul></li>
+<li>Air-baths, taking of, <a href="#Page_15">15</a>&ndash;<a href="#Page_16">16</a>, <a href="#Page_148">148</a>.</li>
+<li>Air-fans, use of, <a href="#Page_10">10</a>.</li>
+<li><a name="alcohol" id="alcohol"></a>Alcohol, modern movement against, <a href="#Page_3">3</a>;
+  <ul class="IX">
+  <li>poisons in, <a href="#Page_65">65</a>, <a href="#Page_241">241</a>;</li>
+  <li>ill effects of, <a href="#Page_67">67</a>&ndash;<a href="#Page_68">68</a>;</li>
+  <li>resistance to infectious diseases weakened by, <a href="#Page_68">68</a>;</li>
+  <li>social evil traceable to, <a href="#Page_123">123</a>;</li>
+  <li>to be avoided in cases of overweight, <a href="#Page_216">216</a>;</li>
+  <li>statistics of influence of, on longevity, <a href="#Page_227">227</a>&ndash;<a href="#Page_235">235</a>;</li>
+  <li>per capita consumption of, in various countries, <a href="#Page_235">235</a>&ndash;<a href="#Page_236">236</a>;</li>
+  <li>laboratory and clinical evidence relating to physiological effects of, <a href="#Page_236">236</a>&nbsp;ff.;</li>
+  <li>effect on brain and the nervous system, <a href="#Page_237">237</a>&ndash;<a href="#Page_239">239</a>;</li>
+  <li>influence on bodily resistance to disease, <a href="#Page_239">239</a>&ndash;<a href="#Page_240">240</a>;</li>
+  <li>effect on heart and circulation, <a href="#Page_240">240</a>&ndash;<a href="#Page_241">241</a>;</li>
+  <li>food value of, <a href="#Page_241">241</a>&ndash;<a href="#Page_242">242</a>;</li>
+  <li>effect <span class="pagenum" title="Page&nbsp;326">&nbsp;</span><a name="Page_326" id="Page_326"></a>on offspring, <a href="#Page_243">243</a>;</li>
+  <li>attitude of National Council of Safety toward, <a href="#Page_244">244</a>;</li>
+  <li>condemnation of, shown by restrictive and prohibitive measures of governments, <a href="#Page_244">244</a>;</li>
+  <li>references on subject of, <a href="#Page_244">244</a>&ndash;<a href="#Page_249">249</a>.</li>
+  </ul></li>
+<li>Alkaline dentifrices, <a href="#Page_86">86</a>.</li>
+<li>Amusements. See Recreation.</li>
+<li>Andalusian fowl, illustration from, of action of hereditary traits, <a href="#Page_307">307</a>&ndash;<a href="#Page_313">313</a>.</li>
+<li>Anglo-Saxon race, effects of indoor living upon, <a href="#Page_147">147</a>.</li>
+<li>Animal cells, apparent immortality of, <a href="#Page_142">142</a>&ndash;<a href="#Page_143">143</a>.</li>
+<li>Apoplexy, death rates from, <a href="#Page_284">284</a>, <a href="#Page_285">285</a>.</li>
+<li>Appetite, misleading of, by delicacies of civilization, <a href="#Page_151">151</a>&ndash;<a href="#Page_152">152</a>.</li>
+<li>Apples, food value of, <a href="#Page_30">30</a>, <a href="#Page_177">177</a>, <a href="#Page_179">179</a>.</li>
+<li>Arch supports for flat foot, <a href="#Page_224">224</a>, <a href="#Page_225">225</a>.</li>
+<li>Arteries, tobacco and diseases of the, <a href="#Page_69">69</a>, <a href="#Page_263">263</a>.</li>
+<li>Arthritis deformans, caused by focal infection, <a href="#Page_82">82</a>.</li>
+<li>Asparagus, food value of, <a href="#Page_41">41</a>, <a href="#Page_175">175</a>.</li>
+<li>Asthenic droop, cause of, <a href="#Page_58">58</a>.</li>
+<li>Athletes, effects of tobacco on, <a href="#Page_68">68</a>, <a href="#Page_69">69</a>, <a href="#Page_257">257</a>&ndash;<a href="#Page_259">259</a>.</li>
+<li>Athletics, ideals in, <a href="#Page_96">96</a>;
+  <ul class="IX">
+  <li>injuries from college, <a href="#Page_96">96</a>.</li>
+  </ul></li>
+<li>Attention, control of, essential to securing equanimity, <a href="#Page_115">115</a>.</li>
+<li>Autointoxication, meaning of, <a href="#Page_81">81</a>;
+  <ul class="IX">
+  <li>intestinal intoxication distinguished from, <a href="#Page_81">81</a>&ndash;<a href="#Page_82">82</a>.</li>
+  </ul></li>
+<li>Avocation, practise of an, <a href="#Page_98">98</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_B" id="IX_B"></a>Bacteria, carried on dust particles, <a href="#Page_13">13</a>&ndash;<a href="#Page_14">14</a>;
+  <ul class="IX">
+  <li>part played by, in colds, <a href="#Page_272">272</a>.</li>
+  <li><i>See</i> <a href="#germs">Germs</a>.</li>
+  </ul></li>
+<li>Balanced ration, classification of foods with view to a, <a href="#Page_171">171</a>, <a href="#Page_175">175</a>&ndash;<a href="#Page_183">183</a>.</li>
+<li>Bananas, food value of, <a href="#Page_30">30</a>, <a href="#Page_177">177</a>;
+  <ul class="IX">
+  <li>digestibility of, <a href="#Page_49">49</a>;</li>
+  <li>a cheap source of starch and sugar, <a href="#Page_131">131</a>.</li>
+  </ul></li>
+<li>Bank employ&eacute;s, unsuspected impairments among, <a href="#Page_136">136</a>&ndash;<a href="#Page_137">137</a>.</li>
+<li>Basal metabolism of the body, ascertaining the, <a href="#Page_196">196</a>&ndash;<a href="#Page_197">197</a>.</li>
+<li>Baseball, value as all-round exercise, <a href="#Page_98">98</a>.</li>
+<li>Bathing, importance of, for avoiding disease, <a href="#Page_75">75</a>&ndash;<a href="#Page_76">76</a>;
+  <ul class="IX">
+  <li>perspiring before, <a href="#Page_76">76</a>;</li>
+  <li>activity and relaxation combined in, <a href="#Page_101">101</a>&ndash;<a href="#Page_102">102</a>;</li>
+  <li>as a means of skin training, <a href="#Page_274">274</a>&ndash;<a href="#Page_275">275</a>.</li>
+  </ul></li>
+<li>Baths, different forms of, for different needs, <a href="#Page_102">102</a>;
+  <ul class="IX">
+  <li>nervous relaxation induced by neutral, <a href="#Page_102">102</a>;</li>
+  <li>for colds, <a href="#Page_278">278</a>&ndash;<a href="#Page_279">279</a>.</li>
+  </ul></li>
+<li>Beans, baked, food value of, <a href="#Page_29">29</a>, <a href="#Page_175">175</a>;
+  <ul class="IX">
+  <li>a high-protein food, <a href="#Page_38">38</a>;</li>
+  <li>protein in, a possible objection, <a href="#Page_39">39</a>&ndash;<a href="#Page_40">40</a>;</li>
+  <li>a cheap source of protein, <a href="#Page_131">131</a>.</li>
+  </ul></li>
+<li>Bedbugs, diseases spread by, <a href="#Page_74">74</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;327">&nbsp;</span><a name="Page_327" id="Page_327"></a>
+Beds, hard preferable to soft, <a href="#Page_104">104</a>.</li>
+<li>Beets, food value of, <a href="#Page_41">41</a>, <a href="#Page_175">175</a>.</li>
+<li>Belts, constriction from, <a href="#Page_16">16</a>.</li>
+<li>Benedict, F.&nbsp;G., experiments by, to ascertain basal metabolism, <a href="#Page_196">196</a>&ndash;<a href="#Page_197">197</a>.</li>
+<li>Berries, food value of, <a href="#Page_41">41</a>, <a href="#Page_177">177</a>.</li>
+<li>Blindness among tobacco smokers, <a href="#Page_264">264</a>.</li>
+<li>Blood pressure, influence of deep breathing on, <a href="#Page_25">25</a>.</li>
+<li>Bowels, foods the best regulators of the, <a href="#Page_52">52</a>.
+  <ul class="IX">
+  <li><i>See</i> <a href="#constip">Constipation.</a></li>
+  </ul></li>
+<li>Brain, effect of alcohol on, <a href="#Page_237">237</a>&ndash;<a href="#Page_239">239</a>.</li>
+<li>Brain workers, eating habits of, <a href="#Page_34">34</a>&ndash;<a href="#Page_35">35</a>.</li>
+<li>Bread, food value of, <a href="#Page_29">29</a>, <a href="#Page_180">180</a>;
+  <ul class="IX">
+  <li>stale and crusty preferable to soft fresh, <a href="#Page_41">41</a>;</li>
+  <li>a cheap source of starch and sugar, <a href="#Page_131">131</a>.</li>
+  </ul></li>
+<li>Breathing, deep, <a href="#Page_24">24</a>&ndash;<a href="#Page_25">25</a>;
+  <ul class="IX">
+  <li>influence of muscular exercises on, <a href="#Page_26">26</a>;</li>
+  <li>beneficial effect of singing, <a href="#Page_26">26</a>;</li>
+  <li>relation of, to one&#8217;s mental condition, <a href="#Page_26">26</a>&ndash;<a href="#Page_27">27</a>.</li>
+  </ul></li>
+<li>Bulk, a necessary quality in food, <a href="#Page_41">41</a>&ndash;<a href="#Page_42">42</a>, <a href="#Page_150">150</a>.</li>
+<li>Bush, A.&nbsp;D., tests by, as to smoking and mental efficiency, <a href="#Page_260">260</a>.</li>
+<li>Butter, food value of, <a href="#Page_30">30</a>, <a href="#Page_33">33</a>, <a href="#Page_181">181</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_C" id="IX_C"></a>Cabbage, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>food value of, <a href="#Page_131">131</a>, <a href="#Page_175">175</a>.</li>
+  </ul></li>
+<li>Cakes, table of food values of, <a href="#Page_179">179</a>.</li>
+<li>Calories, fuel-units for measuring food, <a href="#Page_28">28</a>.</li>
+<li>Cancer, measures for combating increase of, <a href="#Page_292">292</a>.</li>
+<li>Candy, over-indulgence in, <a href="#Page_48">48</a>.</li>
+<li>Cantaloupe, food value of, <a href="#Page_30">30</a>, <a href="#Page_177">177</a>.</li>
+<li>Carbohydrate, function of, as a constituent of food, <a href="#Page_35">35</a>&ndash;<a href="#Page_36">36</a>;
+  <ul class="IX">
+  <li>examples of, in common foods, <a href="#Page_36">36</a>;</li>
+  <li>suitable proportion of, in diet, <a href="#Page_40">40</a>;</li>
+  <li>in cheap foods, <a href="#Page_131">131</a>;</li>
+  <li>list of foods rich, moderate and deficient in, <a href="#Page_171">171</a>.</li>
+  </ul></li>
+<li>Card-playing, mental recreation from, in moderation, <a href="#Page_100">100</a>.</li>
+<li>Catarrh, sometimes caused by smoking, <a href="#Page_264">264</a>;
+  <ul class="IX">
+  <li>avoiding quack cures for, <a href="#Page_280">280</a>.</li>
+  </ul></li>
+<li>Cathartics, avoidance of, <a href="#Page_53">53</a>.</li>
+<li>Cauliflower, food value of, <a href="#Page_41">41</a>, <a href="#Page_175">175</a>.</li>
+<li>Celery, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>vitamins supplied by, <a href="#Page_42">42</a>;</li>
+  <li>food value of, <a href="#Page_175">175</a>.</li>
+  </ul></li>
+<li>Cellulose, a necessity in diet, <a href="#Page_41">41</a>.</li>
+<li>Cereals, laxative quality of, <a href="#Page_52">52</a>;
+  <ul class="IX">
+  <li>table of food values of, <a href="#Page_180">180</a>&ndash;<a href="#Page_181">181</a>;</li>
+  <li>for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Chairs, effect of, on sitting posture, <a href="#Page_60">60</a>&ndash;<a href="#Page_61">61</a>;
+  <ul class="IX">
+  <li>among the evils of civilization, <a href="#Page_152">152</a>.</li>
+  </ul></li>
+<li>Character, posture and, <a href="#Page_63">63</a>&ndash;<a href="#Page_64">64</a>;
+  <ul class="IX">
+  <li>influence of health on, <a href="#Page_105">105</a>&ndash;<a href="#Page_107">107</a>.</li>
+  </ul></li>
+<li>Charts, showing comparative mortality among abstainers and non-abstain<span class="pagenum" title="Page&nbsp;328">&nbsp;</span><a name="Page_328" id="Page_328"></a>ers, <a href="#Page_230">230</a>&ndash;<a href="#Page_233">233</a>;
+  <ul class="IX">
+  <li>of death rates in different countries and at different periods, <a href="#Page_283">283</a>&ndash;<a href="#Page_285">285</a>.</li>
+  </ul></li>
+<li>Cheese, food value of, <a href="#Page_29">29</a>, <a href="#Page_38">38</a>, <a href="#Page_131">131</a>, <a href="#Page_181">181</a>.</li>
+<li>Cheeses, putrefactive, among the worst foods, <a href="#Page_48">48</a>.</li>
+<li>Chewing, necessitated by hard foods, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>importance of thorough, <a href="#Page_44">44</a>&ndash;<a href="#Page_47">47</a>.</li>
+  <li><i>See</i> <a href="#mastic">Mastication</a>.</li>
+  </ul></li>
+<li>Children, results of faulty posture in, <a href="#Page_62">62</a>;
+  <ul class="IX">
+  <li>sleep required by, <a href="#Page_103">103</a>;</li>
+  <li>effects of alcoholic indulgence by parents on, <a href="#Page_243">243</a>.</li>
+  </ul></li>
+<li>Choice of foods, effect of slow eating habits on, <a href="#Page_47">47</a>.</li>
+<li>Cigaret smoking, special evils of, <a href="#Page_261">261</a>.</li>
+<li>Cigars and cigarets, nicotin in, <a href="#Page_254">254</a>&ndash;<a href="#Page_255">255</a>;
+  <ul class="IX">
+  <li>physical and mental effects of smoking, <a href="#Page_255">255</a>&ndash;<a href="#Page_267">267</a>;</li>
+  <li>increase in use of, <a href="#Page_267">267</a>&ndash;<a href="#Page_268">268</a>.</li>
+  </ul></li>
+<li>Circulation, effect of alcohol on, <a href="#Page_240">240</a>&ndash;<a href="#Page_241">241</a>;
+  <ul class="IX">
+  <li>effect of tobacco on, <a href="#Page_256">256</a>, <a href="#Page_259">259</a>&ndash;<a href="#Page_260">260</a>, <a href="#Page_263">263</a>, <a href="#Page_267">267</a>.</li>
+  </ul></li>
+<li>Circulatory system, death rates from diseases of the, <a href="#Page_284">284</a>, <a href="#Page_285">285</a>.</li>
+<li>Civilization, hygiene and, <a href="#Page_143">143</a>&ndash;<a href="#Page_156">156</a>.</li>
+<li>Cleanliness, importance of, for avoiding infections, <a href="#Page_75">75</a>&ndash;<a href="#Page_76">76</a>.</li>
+<li>Clerks, unsuspected impairments among, <a href="#Page_136">136</a>&ndash;<a href="#Page_137">137</a>.</li>
+<li>Clothing, relation of, to ventilation, <a href="#Page_14">14</a>;
+  <ul class="IX">
+  <li>hygiene of, <a href="#Page_14">14</a>;</li>
+  <li>desirability of porous, <a href="#Page_14">14</a>&ndash;<a href="#Page_15">15</a>, <a href="#Page_275">275</a>;</li>
+  <li>evils of tight, <a href="#Page_16">16</a>;</li>
+  <li>choice of cotton, linen, and woolen, <a href="#Page_17">17</a>;</li>
+  <li>color of, <a href="#Page_17">17</a>&ndash;<a href="#Page_18">18</a>;</li>
+  <li>artificial conditions as to, resulting from civilization, <a href="#Page_147">147</a>&ndash;<a href="#Page_148">148</a>.</li>
+  </ul></li>
+<li>Cocktail drinking, a harmful habit, <a href="#Page_67">67</a>.</li>
+<li>Colds, popular exaggeration of danger of, from drafts, <a href="#Page_8">8</a>, <a href="#Page_123">123</a>;
+  <ul class="IX">
+  <li>usual origin of, in germs, <a href="#Page_8">8</a>&ndash;<a href="#Page_9">9</a>, <a href="#Page_70">70</a>&ndash;<a href="#Page_71">71</a>;</li>
+  <li>measures for avoiding, <a href="#Page_9">9</a>;</li>
+  <li>sometimes indirectly caused by constipation, <a href="#Page_51">51</a>;</li>
+  <li>popular delusions concerning, <a href="#Page_123">123</a>&ndash;<a href="#Page_124">124</a>;</li>
+  <li>means of infection, <a href="#Page_272">272</a>;</li>
+  <li>sometimes due to abnormalities in nose or throat, <a href="#Page_272">272</a>&ndash;<a href="#Page_273">273</a>;</li>
+  <li>prevention of, by attention to rules of individual hygiene, <a href="#Page_273">273</a>;</li>
+  <li>chief preventive measures, <a href="#Page_273">273</a>&ndash;<a href="#Page_277">277</a>;</li>
+  <li>emergency treatment of, <a href="#Page_277">277</a>&ndash;<a href="#Page_280">280</a>;</li>
+  <li>possibility of avoiding, altogether, <a href="#Page_280">280</a>.</li>
+  </ul></li>
+<li>Color of clothes, <a href="#Page_17">17</a>&ndash;<a href="#Page_18">18</a>.</li>
+<li>Concentrated foods, objection to, <a href="#Page_41">41</a>, <a href="#Page_150">150</a>.</li>
+<li>Condiments, hot, to be used sparingly, <a href="#Page_48">48</a>.</li>
+<li><a name="constip" id="constip"></a>Constipation, evils of, <a href="#Page_51">51</a>&ndash;<a href="#Page_52">52</a>;
+  <ul class="IX">
+  <li>effects of water-drinking habits on, <a href="#Page_52">52</a>;</li>
+  <li>foods which prevent, <a href="#Page_52">52</a>;</li>
+  <li>use of mineral oils for, <a href="#Page_53">53</a>;</li>
+  <li>avoidance of drugs, <a href="#Page_53">53</a>;</li>
+  <li>an enema a temporary expedient, <a href="#Page_53">53</a>;</li>
+  <li>value of massage of the abdomen, <a href="#Page_53">53</a>&ndash;<a href="#Page_54">54</a>;</li>
+  <li>favored by high-seated water closets, <a href="#Page_54">54</a>;</li>
+  <li>importance of establishing <span class="pagenum" title="Page&nbsp;329">&nbsp;</span><a name="Page_329" id="Page_329"></a>proper habits, <a href="#Page_55">55</a>;</li>
+  <li>poisoning from decomposition of protein in the colon, and remedies, <a href="#Page_56">56</a>;</li>
+  <li>produced by a slouching posture, <a href="#Page_57">57</a>;</li>
+  <li>mental effects of, <a href="#Page_106">106</a>&ndash;<a href="#Page_107">107</a>;</li>
+  <li>effects of, ascribed to overwork, <a href="#Page_124">124</a>;</li>
+  <li>predisposition to colds caused by, <a href="#Page_276">276</a>.</li>
+  </ul></li>
+<li>Consumptive stoop, ill effects of, <a href="#Page_57">57</a>.</li>
+<li>Cooking, loss caused in certain foods by, <a href="#Page_42">42</a>;
+  <ul class="IX">
+  <li>necessary for some foods, <a href="#Page_43">43</a>.</li>
+  </ul></li>
+<li>Corn, food value of, <a href="#Page_29">29</a>, <a href="#Page_175">175</a>;
+  <ul class="IX">
+  <li>cellulose in, <a href="#Page_41">41</a>.</li>
+  </ul></li>
+<li>Cornaro, &ldquo;The Temperate Life&rdquo; by, <a href="#Page_142">142</a>.</li>
+<li>Corsets, constriction from, <a href="#Page_16">16</a>.</li>
+<li>Cost, of food, <a href="#Page_129">129</a>&ndash;<a href="#Page_131">131</a>, <a href="#Page_184">184</a>&ndash;<a href="#Page_190">190</a>;
+  <ul class="IX">
+  <li>wholesale, of uncooked ingredients of standard foods, <a href="#Page_192">192</a>&ndash;<a href="#Page_193">193</a>.</li>
+  </ul></li>
+<li>Cotton, use of, in clothing, <a href="#Page_17">17</a>.</li>
+<li>Cottonseed oil, a cheap source of fat, <a href="#Page_131">131</a>.</li>
+<li>Country life, advantages of, <a href="#Page_18">18</a>.</li>
+<li>Cousins, marriage of, <a href="#Page_305">305</a>&ndash;<a href="#Page_306">306</a>.</li>
+<li>Crawling exercise for faulty posture, <a href="#Page_222">222</a>&ndash;<a href="#Page_223">223</a>.</li>
+<li>Cream, food value of, <a href="#Page_30">30</a>, <a href="#Page_33">33</a>, <a href="#Page_181">181</a>.</li>
+<li>Crime, laws of heredity applied to, <a href="#Page_299">299</a>&ndash;<a href="#Page_300">300</a>.</li>
+<li>Cucumbers, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>food value of, <a href="#Page_175">175</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_D" id="IX_D"></a>Daily rhythm, observance of a, <a href="#Page_89">89</a>&ndash;<a href="#Page_90">90</a>.</li>
+<li>Dairy products, table of food values of, <a href="#Page_181">181</a>.</li>
+<li>Dampness of air, exaggeration of evils of, <a href="#Page_19">19</a>.</li>
+<li>Dancing, question of hygienic value of, <a href="#Page_99">99</a>&ndash;<a href="#Page_100">100</a>;
+  <ul class="IX">
+  <li>an obstacle to efficiency when overdone, <a href="#Page_100">100</a>.</li>
+  </ul></li>
+<li><a name="deathrate" id="deathrate"></a>Death rate, lowering of, by public hygiene, <a href="#Page_158">158</a>&ndash;<a href="#Page_159">159</a>;
+  <ul class="IX">
+  <li>statistics of overweight, <a href="#Page_213">213</a>;</li>
+  <li>influence of alcohol on, <a href="#Page_228">228</a>&ndash;<a href="#Page_235">235</a>, <a href="#Page_262">262</a>;</li>
+  <li>influence of tobacco on, <a href="#Page_262">262</a>;</li>
+  <li>fall of, in younger age groups, and rise at older age periods, in United States, <a href="#Page_281">281</a>;</li>
+  <li>cause of increase in, <a href="#Page_282">282</a>;</li>
+  <li>charts showing trend of, <a href="#Page_283">283</a>&ndash;<a href="#Page_285">285</a>;</li>
+  <li>comparison of, among different nations, <a href="#Page_286">286</a>&ndash;<a href="#Page_291">291</a>.</li>
+  </ul></li>
+<li>Defectives, segregation and sterilization of, <a href="#Page_321">321</a>&ndash;<a href="#Page_322">322</a>, <a href="#Page_323">323</a>.</li>
+<li>Degenerative tendencies among nations, comparison of, <a href="#Page_286">286</a>&ndash;<a href="#Page_292">292</a>.</li>
+<li>Delusions, certain popular, concerning diseases, <a href="#Page_123">123</a>&ndash;<a href="#Page_125">125</a>.</li>
+<li>Denmark, mortality statistics of, <a href="#Page_291">291</a>.</li>
+<li>Dental clinic, beneficial results of, <a href="#Page_88">88</a>.</li>
+<li>Dental decay, process of, <a href="#Page_79">79</a>.</li>
+<li>Dental floss, use of, <a href="#Page_85">85</a>.</li>
+<li>Desires, controlling intensity of one&#8217;s, <a href="#Page_117">117</a>&ndash;<a href="#Page_118">118</a>.</li>
+<li>Desk, posture in sitting at a, <a href="#Page_61">61</a>.</li>
+<li>Despondency, sometimes caused by a slouching posture, <a href="#Page_57">57</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;330">&nbsp;</span><a name="Page_330" id="Page_330"></a>Desserts, table of food values of, <a href="#Page_179">179</a>.</li>
+<li>Diabetes, in relation to focal infection, <a href="#Page_82">82</a>;
+  <ul class="IX">
+  <li>aggravations of, <a href="#Page_123">123</a>.</li>
+  </ul></li>
+<li>Discontent, physical sources of, <a href="#Page_105">105</a>&ndash;<a href="#Page_106">106</a>.</li>
+<li>Diseases, caused by absence of vitamins from food, <a href="#Page_42">42</a>;
+  <ul class="IX">
+  <li>carried by mosquitoes and flies, <a href="#Page_71">71</a>;</li>
+  <li>caused by focal infection, <a href="#Page_82">82</a>;</li>
+  <li>preventability of, <a href="#Page_135">135</a>&ndash;<a href="#Page_136">136</a>;</li>
+  <li>relation between consumption of alcohol and increase in degenerative, <a href="#Page_235">235</a>&ndash;<a href="#Page_236">236</a>;</li>
+  <li>effect of alcohol on bodily resistance to, <a href="#Page_239">239</a>&ndash;<a href="#Page_240">240</a>;</li>
+  <li>caused by smoking, <a href="#Page_263">263</a>&ndash;<a href="#Page_264">264</a>;</li>
+  <li>signs of increase of the degenerative, <a href="#Page_281">281</a>&ndash;<a href="#Page_285">285</a>.</li>
+  </ul></li>
+<li>Disinfection of foods, <a href="#Page_43">43</a>.</li>
+<li>Drafts, unreasonable prejudice against, <a href="#Page_8">8</a>;
+  <ul class="IX">
+  <li>exaggeration of idea that colds are derived from, <a href="#Page_8">8</a>&ndash;<a href="#Page_9">9</a>;</li>
+  <li>popular delusions concerning, <a href="#Page_123">123</a>&ndash;<a href="#Page_124">124</a>;</li>
+  <li>exposure to, a means of skin training, <a href="#Page_274">274</a>;</li>
+  <li>avoidance of, after catching cold, <a href="#Page_277">277</a>.</li>
+  </ul></li>
+<li>Drugs, avoidance of, for constipation, <a href="#Page_53">53</a>;
+  <ul class="IX">
+  <li>habit-forming, as poisons, <a href="#Page_65">65</a>;</li>
+  <li>alcohol to be classed among, <a href="#Page_242">242</a>.</li>
+  </ul></li>
+<li>Dryness of air, <a href="#Page_11">11</a>, <a href="#Page_19">19</a>;
+  <ul class="IX">
+  <li>question of ill effects from extreme, <a href="#Page_12">12</a>.</li>
+  </ul></li>
+<li>Duodenum, ulcer of, caused by focal infection, <a href="#Page_82">82</a>.</li>
+<li>Dust, air vitiation from, <a href="#Page_13">13</a>;
+  <ul class="IX">
+  <li>methods of removing, <a href="#Page_13">13</a>;</li>
+  <li>bacteria carried by, <a href="#Page_13">13</a>&ndash;<a href="#Page_14">14</a>.</li>
+  </ul></li>
+<li>Dusty trades, morbidity and mortality rates in, <a href="#Page_13">13</a>.</li>
+<li>Dyspepsia among smokers, <a href="#Page_264">264</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_E" id="IX_E"></a>Eating, before retiring, <a href="#Page_103">103</a>;
+  <ul class="IX">
+  <li>in case of colds, <a href="#Page_279">279</a>&ndash;<a href="#Page_280">280</a>.</li>
+  </ul></li>
+<li>Eating habits. <i>See</i> <a href="#food">Food</a>.</li>
+<li>Education on inheritability of traits, need of, <a href="#Page_323">323</a>.</li>
+<li>Eggs, food value of, <a href="#Page_29">29</a>, <a href="#Page_38">38</a>, <a href="#Page_183">183</a>;
+  <ul class="IX">
+  <li>for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Emetin, use of, in treating pyorrhea, <a href="#Page_85">85</a>&ndash;<a href="#Page_86">86</a>.</li>
+<li>Emotions, exercise of the, <a href="#Page_97">97</a>.</li>
+<li>Endurance, experiments to determine effect of different diets on, <a href="#Page_197">197</a>&ndash;<a href="#Page_199">199</a>;
+  <ul class="IX">
+  <li>experiments with mastication, and instinctive eating, <a href="#Page_200">200</a>&ndash;<a href="#Page_209">209</a>.</li>
+  </ul></li>
+<li>Enema, use of, for constipation, <a href="#Page_53">53</a>.</li>
+<li>England and Wales, trend of death rate in, <a href="#Page_283">283</a>&ndash;<a href="#Page_284">284</a>;
+  <ul class="IX">
+  <li>mortality statistics of, <a href="#Page_287">287</a>;</li>
+  <li>expectation of life in, <a href="#Page_290">290</a>.</li>
+  </ul></li>
+<li>Enjoyment of food, desirability of, <a href="#Page_46">46</a>&ndash;<a href="#Page_47">47</a>, <a href="#Page_201">201</a>&ndash;<a href="#Page_202">202</a>.</li>
+<li>Enthusiasm in exercise, <a href="#Page_95">95</a>&ndash;<a href="#Page_96">96</a>.</li>
+<li>Equanimity, secret of, <a href="#Page_115">115</a>.</li>
+<li>Ether, habit of using, as a stimulant, <a href="#Page_242">242</a>.</li>
+<li><a name="eugenics" id="eugenics"></a>Eugenics, importance of, <a href="#Page_157">157</a>;
+  <ul class="IX">
+  <li>distinction between other branches of hygiene and, <a href="#Page_157">157</a>;</li>
+  <li>aim of, <a href="#Page_163">163</a>&ndash;<span class="pagenum" title="Page&nbsp;331">&nbsp;</span><a name="Page_331" id="Page_331"></a><a href="#Page_165">165</a>;</li>
+  <li>implies right care of racial germ-plasm, <a href="#Page_165">165</a>;</li>
+  <li>and wisdom of choice in marriage, <a href="#Page_165">165</a>&ndash;<a href="#Page_166">166</a>;</li>
+  <li>ability of science of, to guide race to higher levels, <a href="#Page_166">166</a>&ndash;<a href="#Page_167">167</a>;</li>
+  <li>knowledge of, both a personal advantage and a social necessity, <a href="#Page_167">167</a>;</li>
+  <li>main features of thoroughgoing program of, <a href="#Page_167">167</a>;</li>
+  <li>importance for future generations, <a href="#Page_167">167</a>;</li>
+  <li>grandest service of science to the human race, <a href="#Page_167">167</a>&ndash;<a href="#Page_168">168</a>;</li>
+  <li>a remedy for degenerative tendencies, <a href="#Page_292">292</a>;</li>
+  <li>scope of, <a href="#Page_293">293</a>;</li>
+  <li>correction of popular misconceptions, <a href="#Page_293">293</a>&ndash;<a href="#Page_294">294</a>;</li>
+  <li>discovery of hereditary laws, resulting in science of, <a href="#Page_294">294</a>&ndash;<a href="#Page_295">295</a>;</li>
+  <li>rules of, <a href="#Page_296">296</a>;</li>
+  <li>instances of improvement from application of principles, <a href="#Page_319">319</a>&ndash;<a href="#Page_322">322</a>;</li>
+  <li>three main lines of eugenic improvement, <a href="#Page_323">323</a>;</li>
+  <li>need of State Eugenic Boards, <a href="#Page_323">323</a>&ndash;<a href="#Page_324">324</a>;</li>
+  <li>references on, <a href="#Page_324">324</a>.</li>
+  </ul></li>
+<li>Exercise, times for taking, and benefits, <a href="#Page_16">16</a>;
+  <ul class="IX">
+  <li>necessity for, to offset evils of a sedentary life, <a href="#Page_94">94</a>;</li>
+  <li>different forms of, <a href="#Page_94">94</a>;</li>
+  <li>after eating, <a href="#Page_94">94</a>;</li>
+  <li>outdoor, in winter, <a href="#Page_95">95</a>;</li>
+  <li>question of enthusiasm in, <a href="#Page_95">95</a>&ndash;<a href="#Page_96">96</a>;</li>
+  <li>ideals in, <a href="#Page_96">96</a>;</li>
+  <li>of mind, will and emotions, <a href="#Page_97">97</a>&ndash;<a href="#Page_98">98</a>;</li>
+  <li>dancing as, <a href="#Page_99">99</a>&ndash;<a href="#Page_100">100</a>;</li>
+  <li>for overweight, <a href="#Page_217">217</a>;</li>
+  <li>for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Exercises, breathing, <a href="#Page_25">25</a>&ndash;<a href="#Page_26">26</a>;
+  <ul class="IX">
+  <li>breathing, for correcting evils of bad posture, <a href="#Page_58">58</a>;</li>
+  <li>corrective, for faulty posture, <a href="#Page_62">62</a>, <a href="#Page_221">221</a>&ndash;<a href="#Page_223">223</a>;</li>
+  <li>for flat foot, <a href="#Page_223">223</a>.</li>
+  </ul></li>
+<li>Expectations of life, comparison of, in different localities, <a href="#Page_290">290</a>.</li>
+<li>Eye-strain, evils resulting from, <a href="#Page_93">93</a>;
+  <ul class="IX">
+  <li>preventive measures, <a href="#Page_93">93</a>&ndash;<a href="#Page_94">94</a>;</li>
+  <li>remote effects of, <a href="#Page_122">122</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_F" id="IX_F"></a>Fads, avoidance of, in matter of diet, <a href="#Page_50">50</a>.</li>
+<li>Fans for keeping air in motion, <a href="#Page_10">10</a>.</li>
+<li>Fat, function of, as a constituent of food, <a href="#Page_35">35</a>&ndash;<a href="#Page_36">36</a>;
+  <ul class="IX">
+  <li>examples of, in common foods, <a href="#Page_36">36</a>;</li>
+  <li>suitable proportion of, in diet, <a href="#Page_40">40</a>;</li>
+  <li>as laxative food, <a href="#Page_52">52</a>;</li>
+  <li>in cheap foods, <a href="#Page_131">131</a>;</li>
+  <li>list of foods poor and rich in, <a href="#Page_171">171</a>;</li>
+  <li>fat-forming food to avoid in cases of overweight, <a href="#Page_216">216</a>;</li>
+  <li>forms of, for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Fatigue, cautions regarding eating in a state of, <a href="#Page_35">35</a>;
+  <ul class="IX">
+  <li>relation of posture to, <a href="#Page_57">57</a>;</li>
+  <li>connection between colds and, <a href="#Page_70">70</a>, <a href="#Page_276">276</a>;</li>
+  <li>relaxation a remedy for, <a href="#Page_101">101</a>;</li>
+  <li>value of baths, for, <a href="#Page_102">102</a>;</li>
+  <li>avoidance of, in cases of underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Feet, misdirected, <a href="#Page_59">59</a>&ndash;<a href="#Page_60">60</a>;
+  <ul class="IX">
+  <li>correct position of, in standing and walking, <a href="#Page_60">60</a>;</li>
+  <li>exercises for the, <a href="#Page_223">223</a>;</li>
+  <li>disturbances of health due <span class="pagenum" title="Page&nbsp;332">&nbsp;</span><a name="Page_332" id="Page_332"></a>to weak, <a href="#Page_224">224</a>;</li>
+  <li>means of detecting weak, <a href="#Page_224">224</a>&ndash;<a href="#Page_225">225</a>.</li>
+  </ul></li>
+<li>Figs, laxative quality of, <a href="#Page_52">52</a>;
+  <ul class="IX">
+  <li>food value of, <a href="#Page_179">179</a>.</li>
+  </ul></li>
+<li>Fires, ventilation by wood or grate, <a href="#Page_10">10</a>.</li>
+<li>Fish, a high-protein food, <a href="#Page_38">38</a>;
+  <ul class="IX">
+  <li>special objections to an abundance of, <a href="#Page_39">39</a>.</li>
+  </ul></li>
+<li>Fisher, George J., smoking tests conducted by, <a href="#Page_259">259</a>&ndash;<a href="#Page_260">260</a>.</li>
+<li>Flat foot, cause of, <a href="#Page_59">59</a>&ndash;<a href="#Page_60">60</a>;
+  <ul class="IX">
+  <li>toeing-in and exercise of leg muscles as remedies for, <a href="#Page_60">60</a>;</li>
+  <li>corrective exercises for, <a href="#Page_223">223</a>;</li>
+  <li>consulting a specialist for, <a href="#Page_223">223</a>&ndash;<a href="#Page_224">224</a>;</li>
+  <li>means of detecting, <a href="#Page_224">224</a>&ndash;<a href="#Page_225">225</a>;</li>
+  <li>prevention of, <a href="#Page_226">226</a>.</li>
+  </ul></li>
+<li>Fleas, as spreaders of disease, <a href="#Page_74">74</a>.</li>
+<li>Flesh eaters versus flesh abstainers, tests of, <a href="#Page_197">197</a>&ndash;<a href="#Page_199">199</a>.</li>
+<li>Fletcher, Horace, interest in mastication revived by, <a href="#Page_46">46</a>;
+  <ul class="IX">
+  <li>experiment with method of, of thorough mastication, <a href="#Page_200">200</a>&ndash;<a href="#Page_209">209</a>.</li>
+  </ul></li>
+<li>Flies, diseases carried by, <a href="#Page_71">71</a>;
+  <ul class="IX">
+  <li>guarding against typhoid germs carried by, <a href="#Page_73">73</a>;</li>
+  <li>methods of destroying, <a href="#Page_73">73</a>&ndash;<a href="#Page_74">74</a>.</li>
+  </ul></li>
+<li>Focal infection, as a cause of disease, <a href="#Page_81">81</a>;
+  <ul class="IX">
+  <li>diseases traceable to, <a href="#Page_82">82</a>;</li>
+  <li>caution necessary in accepting principle too literally, <a href="#Page_83">83</a>;</li>
+  <li>physical examinations to detect, <a href="#Page_292">292</a>.</li>
+  </ul></li>
+<li><a name="food" id="food"></a>Food, quantity of, <a href="#Page_28">28</a>;
+  <ul class="IX">
+  <li>measurement of, by calories, <a href="#Page_28">28</a>;</li>
+  <li>values of common foods, <a href="#Page_29">29</a>&ndash;<a href="#Page_30">30</a>;</li>
+  <li>the daily amount needed per person, <a href="#Page_30">30</a>;</li>
+  <li>precautions regarding, in case of overweight, <a href="#Page_32">32</a>&ndash;<a href="#Page_33">33</a>, <a href="#Page_215">215</a>&ndash;<a href="#Page_216">216</a>;</li>
+  <li>rules regarding, in case of underweight, <a href="#Page_33">33</a>, <a href="#Page_219">219</a>&ndash;<a href="#Page_220">220</a>;</li>
+  <li>diet in middle life, <a href="#Page_33">33</a>&ndash;<a href="#Page_34">34</a>;</li>
+  <li>diet in hot weather, <a href="#Page_34">34</a>;</li>
+  <li>comparative amount needed by brain-workers, <a href="#Page_34">34</a>&ndash;<a href="#Page_35">35</a>;</li>
+  <li>eating when fatigued, <a href="#Page_35">35</a>;</li>
+  <li>protein foods, <a href="#Page_35">35</a>&ndash;<a href="#Page_40">40</a>;</li>
+  <li>advantages of hard foods, <a href="#Page_40">40</a>&ndash;<a href="#Page_41">41</a>;</li>
+  <li>bulk a necessity in, <a href="#Page_41">41</a>&ndash;<a href="#Page_42">42</a>, <a href="#Page_148">148</a>&ndash;<a href="#Page_150">150</a>;</li>
+  <li>objection to concentrated, <a href="#Page_41">41</a>;</li>
+  <li>value of raw foods, <a href="#Page_42">42</a>;</li>
+  <li>cooking necessary for some, <a href="#Page_43">43</a>;</li>
+  <li>thorough mastication of, important, <a href="#Page_44">44</a>&ndash;<a href="#Page_47">47</a>;</li>
+  <li>enjoyment of, desirable, <a href="#Page_46">46</a>&ndash;<a href="#Page_47">47</a>;</li>
+  <li>choice of foods influenced by slow eating, <a href="#Page_47">47</a>;</li>
+  <li>&ldquo;good&rdquo; and &ldquo;bad&rdquo; foods, <a href="#Page_47">47</a>&ndash;<a href="#Page_48">48</a>;</li>
+  <li>digestibility of so-called indigestible, <a href="#Page_49">49</a>;</li>
+  <li>avoidance of fads as to, <a href="#Page_50">50</a>;</li>
+  <li>consultation of physician regarding, <a href="#Page_50">50</a>;</li>
+  <li>regulation of bowels by, <a href="#Page_52">52</a>;</li>
+  <li>harmful preservatives and adulterants in, <a href="#Page_65">65</a>;</li>
+  <li>comparative cost of, <a href="#Page_129">129</a>&ndash;<a href="#Page_131">131</a>;</li>
+  <li>drawbacks of civilization illustrated by, <a href="#Page_148">148</a>;</li>
+  <li>soft and concentrated foods artificial, <a href="#Page_148">148</a>&ndash;<a href="#Page_150">150</a>;</li>
+  <li>the hurry habit and eating of, <a href="#Page_150">150</a>&ndash;<a href="#Page_151">151</a>;</li>
+  <li>misleading of appetites for, <a href="#Page_151">151</a>&ndash;<a href="#Page_152">152</a>;</li>
+  <li>tabular classification of common foods, <a href="#Page_171">171</a>;</li>
+  <li>ideal propor<span class="pagenum" title="Page&nbsp;333">&nbsp;</span><a name="Page_333" id="Page_333"></a>tion of the three elements in, <a href="#Page_173">173</a>;</li>
+  <li>tabular list of values of, in daily diet, <a href="#Page_175">175</a>&ndash;<a href="#Page_183">183</a>;</li>
+  <li>relative energy value and cost of ready-to-serve foods, <a href="#Page_184">184</a>&ndash;<a href="#Page_190">190</a>;</li>
+  <li>minimal cost of, <a href="#Page_190">190</a>&ndash;<a href="#Page_194">194</a>;</li>
+  <li>calories consumed daily by different classes of workers, <a href="#Page_195">195</a>;</li>
+  <li>experiments with mastication and instinctive eating, <a href="#Page_200">200</a>&ndash;<a href="#Page_209">209</a>;</li>
+  <li>references on, <a href="#Page_209">209</a>&ndash;<a href="#Page_211">211</a>;</li>
+  <li>negative value of alcohol as, <a href="#Page_241">241</a>&ndash;<a href="#Page_242">242</a>.</li>
+  </ul></li>
+<li>Fowl, a high-protein food, <a href="#Page_38">38</a>;
+  <ul class="IX">
+  <li>special objections to too great an amount of, <a href="#Page_39">39</a>.</li>
+  </ul></li>
+<li>France, consumption of alcohol in, <a href="#Page_236">236</a>;
+  <ul class="IX">
+  <li>mortality statistics of, <a href="#Page_286">286</a>.</li>
+  </ul></li>
+<li>Franklin, Benjamin, views of, concerning colds, <a href="#Page_124">124</a>.</li>
+<li>Fruit, to be eaten in middle life, <a href="#Page_33">33</a>;
+  <ul class="IX">
+  <li>suitable for eating when fatigued, <a href="#Page_35">35</a>;</li>
+  <li>cellulose supplied by fibrous, <a href="#Page_41">41</a>;</li>
+  <li>vitamins supplied by, <a href="#Page_42">42</a>;</li>
+  <li>acids supplied by, <a href="#Page_43">43</a>;</li>
+  <li>among the best foods, <a href="#Page_48">48</a>;</li>
+  <li>a laxative food, <a href="#Page_52">52</a>;</li>
+  <li>value to teeth at end of a meal, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Fruit acids, cleansing the mouth with, <a href="#Page_86">86</a>.</li>
+<li>Fruits, table of food values of, <a href="#Page_177">177</a>, <a href="#Page_179">179</a>.</li>
+<li>Fuel value, of common foods, <a href="#Page_171">171</a>, <a href="#Page_175">175</a>&ndash;<a href="#Page_183">183</a>;
+  <ul class="IX">
+  <li>of ready-to-serve foods, <a href="#Page_184">184</a>&ndash;<a href="#Page_190">190</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_G" id="IX_G"></a>Galton, Sir Francis, identified with eugenic movement, <a href="#Page_295">295</a>.</li>
+<li>Game as food, <a href="#Page_48">48</a>.</li>
+<li>Games, for giving exercise, <a href="#Page_95">95</a>;
+  <ul class="IX">
+  <li>advantages possessed by, as recreation, <a href="#Page_99">99</a>.</li>
+  </ul></li>
+<li>Garters, constriction from, <a href="#Page_16">16</a>.</li>
+<li>Germany, consumption of alcohol in, <a href="#Page_236">236</a>.
+  <ul class="IX">
+  <li><i>See</i> <a href="#prussia">Prussia</a>.</li>
+  </ul></li>
+<li><a name="germs" id="germs"></a>Germs, origin of colds in, <a href="#Page_8">8</a>&ndash;<a href="#Page_9">9</a>, <a href="#Page_70">70</a>&ndash;<a href="#Page_71">71</a>, <a href="#Page_272">272</a>;
+  <ul class="IX">
+  <li>destroyed by sunlight, <a href="#Page_14">14</a>;</li>
+  <li>clearing food of, <a href="#Page_43">43</a>;</li>
+  <li>infections through, <a href="#Page_69">69</a>&ndash;<a href="#Page_78">78</a>.</li>
+  </ul></li>
+<li>Gladstone, W.&nbsp;E., noted for mastication of food, <a href="#Page_46">46</a>.</li>
+<li>Glucose, a cheap source of starch and sugar, <a href="#Page_131">131</a>.</li>
+<li>Gonorrhea, sterilizing influence of, <a href="#Page_78">78</a>.</li>
+<li>Grate fires as ventilators, <a href="#Page_10">10</a>.</li>
+<li>Greeks, high ideals of ancient, <a href="#Page_4">4</a>;
+  <ul class="IX">
+  <li>perfect physical poise depicted in sculptures of, <a href="#Page_59">59</a>;</li>
+  <li>ideal of, in sports, <a href="#Page_96">96</a>.</li>
+  </ul></li>
+<li>Greens, laxative quality of, <a href="#Page_52">52</a>.</li>
+<li>Grippe, avoidance of exposure to infection from, <a href="#Page_70">70</a>.</li>
+<li>Guinea pigs, illustration from, of action of hereditary traits, <a href="#Page_313">313</a>&ndash;<a href="#Page_316">316</a>.</li>
+<li>Gums, cleansing the, <a href="#Page_84">84</a>&ndash;<a href="#Page_85">85</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_H" id="IX_H"></a>Habits, as to defecation, <a href="#Page_55">55</a>;
+  <ul class="IX">
+  <li>overcoming acquired, to lead a hygienic life, <a href="#Page_134">134</a>&ndash;<a href="#Page_135">135</a>.</li>
+  </ul></li>
+<li>&ldquo;Habitus enteroptoticus,&rdquo; posture called, <a href="#Page_58">58</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;334">&nbsp;</span><a name="Page_334" id="Page_334"></a>Happiness, habit of, <a href="#Page_115">115</a>.</li>
+<li>Hard foods, benefits of, <a href="#Page_40">40</a>&ndash;<a href="#Page_41">41</a>.</li>
+<li>Hats, ill effects of tight, <a href="#Page_16">16</a>.</li>
+<li>Headache, sometimes caused by constipation, <a href="#Page_51">51</a>;
+  <ul class="IX">
+  <li>sometimes due to a slouching posture, <a href="#Page_57">57</a>.</li>
+  </ul></li>
+<li>Health, present world-wide movement for conservation of, <a href="#Page_2">2</a>;
+  <ul class="IX">
+  <li>influence of, on character, <a href="#Page_105">105</a>&ndash;<a href="#Page_107">107</a>;</li>
+  <li>mental rewards from, <a href="#Page_107">107</a>&ndash;<a href="#Page_108">108</a>;</li>
+  <li>influence of the mind on, <a href="#Page_108">108</a>&ndash;<a href="#Page_109">109</a>;</li>
+  <li>cost of good, <a href="#Page_127">127</a>&ndash;<a href="#Page_128">128</a>;</li>
+  <li>possibilities of attainment, <a href="#Page_141">141</a>&ndash;<a href="#Page_142">142</a>.</li>
+  </ul></li>
+<li>Health foods and drinks, <a href="#Page_3">3</a>.</li>
+<li>Heart, diseases of, due to focal infection, <a href="#Page_82">82</a>;
+  <ul class="IX">
+  <li>common causes of troubles of, <a href="#Page_90">90</a>;</li>
+  <li>effect of alcohol on, <a href="#Page_240">240</a>&ndash;<a href="#Page_241">241</a>;</li>
+  <li>effect of tobacco on, <a href="#Page_250">250</a>, <a href="#Page_259">259</a>&ndash;<a href="#Page_260">260</a>, <a href="#Page_263">263</a>, <a href="#Page_267">267</a>;</li>
+  <li>death rates from diseases of, <a href="#Page_284">284</a>, <a href="#Page_285">285</a>.</li>
+  </ul></li>
+<li>Heat, enervating effect of, <a href="#Page_11">11</a>.</li>
+<li>Heating systems, ventilation and, <a href="#Page_10">10</a>&ndash;<a href="#Page_11">11</a>.</li>
+<li>Hens, influence of mind on health illustrated by, <a href="#Page_108">108</a>&ndash;<a href="#Page_109">109</a>.</li>
+<li>Heredity, dependence of health of individual on, <a href="#Page_164">164</a>&ndash;<a href="#Page_165">165</a>;
+  <ul class="IX">
+  <li>eugenic improvement attainable through control of, <a href="#Page_293">293</a>;</li>
+  <li>discovery of laws of, resulting in science of eugenics, <a href="#Page_293">293</a>&ndash;<a href="#Page_294">294</a>;</li>
+  <li>traits influenced by, <a href="#Page_297">297</a>&ndash;<a href="#Page_298">298</a>;</li>
+  <li>distribution of traits, <a href="#Page_298">298</a>&ndash;<a href="#Page_300">300</a>;</li>
+  <li>desirable and undesirable traits, <a href="#Page_300">300</a>&ndash;<a href="#Page_301">301</a>;</li>
+  <li>illustrations of laws of, by Andalusian fowl and by guinea pigs, <a href="#Page_307">307</a>&ndash;<a href="#Page_316">316</a>;</li>
+  <li>application of principles to human race, <a href="#Page_316">316</a>&ndash;<a href="#Page_322">322</a>.</li>
+  </ul></li>
+<li>Hill-climbing, as exercise, <a href="#Page_94">94</a>;
+  <ul class="IX">
+  <li>for overweight, <a href="#Page_217">217</a>.</li>
+  </ul></li>
+<li>Hodge, Clifton P., fly-trap invented by, <a href="#Page_73">73</a>&ndash;<a href="#Page_74">74</a>.</li>
+<li>Home exercise, <a href="#Page_94">94</a>.</li>
+<li>Hookworm disease, preventive measures, <a href="#Page_75">75</a>.</li>
+<li>Hot weather, diet in, <a href="#Page_34">34</a>.</li>
+<li>Houses, disadvantages attached to invention of, <a href="#Page_145">145</a>&ndash;<a href="#Page_147">147</a>.</li>
+<li>Housing, hygiene of, <a href="#Page_7">7</a>&ndash;<a href="#Page_14">14</a>;
+  <ul class="IX">
+  <li>disadvantages of the poor regarding, <a href="#Page_128">128</a>&ndash;<a href="#Page_129">129</a>.</li>
+  </ul></li>
+<li>Humidity of air, how to secure, <a href="#Page_11">11</a>&ndash;<a href="#Page_12">12</a>.</li>
+<li>Hurry, habit of, in modern life, <a href="#Page_114">114</a>;
+  <ul class="IX">
+  <li>as a promoter of indigestion, <a href="#Page_150">150</a>;</li>
+  <li>excessive use of flesh foods due to, <a href="#Page_151">151</a>.</li>
+  </ul></li>
+<li>Hygiene, individual, ideals implied by, <a href="#Page_1">1</a>;
+  <ul class="IX">
+  <li>medieval views contrasted with modern ideals, <a href="#Page_1">1</a>&ndash;<a href="#Page_2">2</a>;</li>
+  <li>good, ventilation the first rule, of, <a href="#Page_7">7</a>;</li>
+  <li>mental, <a href="#Page_105">105</a>&ndash;<a href="#Page_118">118</a>;</li>
+  <li>unity of, <a href="#Page_121">121</a>&ndash;<a href="#Page_126">126</a>;</li>
+  <li>obstacles to, <a href="#Page_126">126</a>&ndash;<a href="#Page_135">135</a>;</li>
+  <li>possibilities of, <a href="#Page_135">135</a>&ndash;<a href="#Page_143">143</a>;</li>
+  <li>and civilization, <a href="#Page_143">143</a>&ndash;<a href="#Page_156">156</a>;</li>
+  <li>public versus individual, <a href="#Page_157">157</a>&ndash;<a href="#Page_159">159</a>;</li>
+  <li>necessity for cooperation between public and individual, <a href="#Page_159">159</a>&ndash;<a href="#Page_161">161</a>;</li>
+  <li>race, <a href="#Page_163">163</a>&ndash;<a href="#Page_168">168</a>;</li>
+  <li>of immediate concern to the present generation, while eugenics <span class="pagenum" title="Page&nbsp;335">&nbsp;</span><a name="Page_335" id="Page_335"></a>is important for future generations, <a href="#Page_167">167</a>&ndash;<a href="#Page_168">168</a>.</li>
+  </ul></li>
+<li>Hypochondriacs, risk of becoming, <a href="#Page_111">111</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_I" id="IX_I"></a>Ice-cream, comparative food value of, <a href="#Page_33">33</a>.</li>
+<li>Ideal food proportions, <a href="#Page_173">173</a>.</li>
+<li>Ideals, of individual hygiene, <a href="#Page_1">1</a>;
+  <ul class="IX">
+  <li>contrast afforded by medieval, <a href="#Page_1">1</a>&ndash;<a href="#Page_2">2</a>;</li>
+  <li>present-day establishment of more wholesome, <a href="#Page_2">2</a>;</li>
+  <li>as to labor, <a href="#Page_3">3</a>&ndash;<a href="#Page_4">4</a>;</li>
+  <li>still further improvement needed in American, <a href="#Page_4">4</a>&ndash;<a href="#Page_6">6</a>.</li>
+  </ul></li>
+<li>Idleness, evils of, <a href="#Page_91">91</a>.</li>
+<li>Impairments, unsuspected physical, <a href="#Page_136">136</a>&ndash;<a href="#Page_139">139</a>.</li>
+<li>Inactivity, necessity for periods of, <a href="#Page_89">89</a>;
+  <ul class="IX">
+  <li>rest and sleep the two great forms of, <a href="#Page_89">89</a>.</li>
+  </ul></li>
+<li>Indians, bad effects of indoor living upon, <a href="#Page_146">146</a>&ndash;<a href="#Page_147">147</a>.</li>
+<li>Indigestible foods, digestibility of so-called, <a href="#Page_49">49</a>.</li>
+<li>Individual hygiene, public hygiene versus, <a href="#Page_157">157</a>&ndash;<a href="#Page_159">159</a>;
+  <ul class="IX">
+  <li>practice of, a remedy for degenerative tendencies, <a href="#Page_292">292</a>.</li>
+  </ul></li>
+<li>Indoor living, unnatural character and evils of, <a href="#Page_145">145</a>&ndash;<a href="#Page_147">147</a>.</li>
+<li>Industrial workers, unsuspected impairments among, <a href="#Page_137">137</a>&ndash;<a href="#Page_138">138</a>;
+  <ul class="IX">
+  <li>calories of food consumed daily by different classes of, <a href="#Page_195">195</a>;</li>
+  <li>powers of, lessened by use of alcohol, <a href="#Page_238">238</a>, <a href="#Page_244">244</a>.</li>
+  </ul></li>
+<li>Infections of the body, by germs, <a href="#Page_69">69</a>&ndash;<a href="#Page_75">75</a>;
+  <ul class="IX">
+  <li>importance of cleanliness for avoiding, <a href="#Page_75">75</a>;</li>
+  <li>through the mouth, <a href="#Page_78">78</a>&ndash;<a href="#Page_83">83</a>;</li>
+  <li>in colds, <a href="#Page_272">272</a>.</li>
+  </ul></li>
+<li>Infectious diseases, power of resistance to, weakened by alcohol, <a href="#Page_68">68</a>;
+  <ul class="IX">
+  <li>results regarding, from teeth hygiene, <a href="#Page_88">88</a>.</li>
+  </ul></li>
+<li>Insect-borne diseases, <a href="#Page_71">71</a>.</li>
+<li>Insomnia, remedial measures for, <a href="#Page_102">102</a>&ndash;<a href="#Page_103">103</a>;
+  <ul class="IX">
+  <li>often caused by excessive smoking, <a href="#Page_264">264</a>.</li>
+  </ul></li>
+<li>Instinctive eating, experiments with, <a href="#Page_200">200</a>&ndash;<a href="#Page_209">209</a>.</li>
+<li>Intestinal intoxication, distinguished from autointoxication, <a href="#Page_81">81</a>&ndash;<a href="#Page_82">82</a>.</li>
+<li>Intestinal poisoning, from insufficient mastication, <a href="#Page_45">45</a>.</li>
+<li>Introspection, one of the curses of idleness, <a href="#Page_91">91</a>.</li>
+<li>Iron, in vegetable foods, <a href="#Page_40">40</a>.</li>
+<li>Italy, mortality statistics of, <a href="#Page_286">286</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_J" id="IX_J"></a>James, William, on enjoyment of life, <a href="#Page_5">5</a>;
+  <ul class="IX">
+  <li>on religion of healthy-mindedness, <a href="#Page_114">114</a>.</li>
+  </ul></li>
+<li>Jews, effects of indoor living withstood by, <a href="#Page_147">147</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_K" id="IX_K"></a>Kidney, among the worst foods, <a href="#Page_48">48</a>.</li>
+<li>Kidneys, death rates from diseases of, <a href="#Page_284">284</a>, <a href="#Page_285">285</a>.</li>
+<li>Kipling, Rudyard, on concentrated foods, <a href="#Page_41">41</a>&ndash;<a href="#Page_42">42</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_L" id="IX_L"></a><a name="labor" id="labor"></a>Labor, modern ideals concerning, <a href="#Page_3">3</a>&ndash;<a href="#Page_4">4</a>;
+  <ul class="IX">
+  <li>turned from <span class="pagenum" title="Page&nbsp;336">&nbsp;</span><a name="Page_336" id="Page_336"></a>drudgery into play by proper development of health ideals, <a href="#Page_5">5</a>&ndash;<a href="#Page_6">6</a>;</li>
+  <li>division of, an evil of civilization, <a href="#Page_152">152</a>.</li>
+  <li><i>See</i> <a href="#wrk">Work</a>.</li>
+  </ul></li>
+<li>Lamb, food value of, <a href="#Page_29">29</a>, <a href="#Page_178">178</a>.</li>
+<li>Laxative drugs, avoidance of, <a href="#Page_53">53</a>.</li>
+<li>Laxative foods, <a href="#Page_52">52</a>.</li>
+<li>Leg-lifting exercise for faulty posture, <a href="#Page_222">222</a>.</li>
+<li>Lettuce, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>vitamins supplied by, <a href="#Page_42">42</a>;</li>
+  <li>food value of, <a href="#Page_175">175</a>.</li>
+  </ul></li>
+<li>Lice, diseases carried by, <a href="#Page_74">74</a>&ndash;<a href="#Page_75">75</a>.</li>
+<li>Life, no principle which limits, <a href="#Page_142">142</a>&ndash;<a href="#Page_143">143</a>;
+  <ul class="IX">
+  <li>shortening of, by unhygienic modes of living, <a href="#Page_155">155</a>.</li>
+  </ul></li>
+<li>Life Extension Institute, purpose of, <a href="#Page_1">1</a>.</li>
+<li>Lighting, electric preferable to gas, <a href="#Page_13">13</a>.</li>
+<li>Lime, deficiency of flesh foods in, <a href="#Page_39">39</a>.</li>
+<li>Linen, use of, in clothing, <a href="#Page_17">17</a>.</li>
+<li>Literature, avoidance of morbid, <a href="#Page_99">99</a>.</li>
+<li>Liver, excess of acids produced by eating, <a href="#Page_39">39</a>;
+  <ul class="IX">
+  <li>among the worst foods, <a href="#Page_48">48</a>.</li>
+  </ul></li>
+<li>Liver diseases, death rate from, <a href="#Page_285">285</a>.</li>
+<li>London, expectation of life in, <a href="#Page_289">289</a>.</li>
+<li>Lusk, Graham, quoted on minimal cost of food, <a href="#Page_190">190</a>&ndash;<a href="#Page_194">194</a>;
+  <ul class="IX">
+  <li>experiments by, to ascertain basal metabolism of body, <a href="#Page_196">196</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_M" id="IX_M"></a>Malaria, not caused by night air, <a href="#Page_22">22</a>;
+  <ul class="IX">
+  <li>carried by mosquitoes, <a href="#Page_71">71</a>.</li>
+  </ul></li>
+<li>Marriage, effect of health on opportunities for, <a href="#Page_2">2</a>;
+  <ul class="IX">
+  <li>exercising wisdom of choice in, <a href="#Page_165">165</a>&ndash;<a href="#Page_166">166</a>;</li>
+  <li>enactment of wise laws of, <a href="#Page_167">167</a>;</li>
+  <li>science of eugenics and, <a href="#Page_293">293</a>&ndash;<a href="#Page_323">323</a>.</li>
+  </ul></li>
+<li><a name="mastic" id="mastic"></a>Mastication, required by hard foods, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>value of thorough, and evils of insufficient, <a href="#Page_44">44</a>&ndash;<a href="#Page_47">47</a>;</li>
+  <li>a desirable means of tooth and gum hygiene, <a href="#Page_84">84</a>;</li>
+  <li>and mental attitude, <a href="#Page_110">110</a>;</li>
+  <li>experiment to test effects of, on endurance and strength, <a href="#Page_200">200</a>&ndash;<a href="#Page_209">209</a>.</li>
+  </ul></li>
+<li>Meat, decrease in amount eaten in middle life and in hot weather, <a href="#Page_33">33</a>&ndash;<a href="#Page_34">34</a>;
+  <ul class="IX">
+  <li>high-protein value of, <a href="#Page_38">38</a>;</li>
+  <li>too much, a common error of diet, <a href="#Page_38">38</a>&ndash;<a href="#Page_39">39</a>;</li>
+  <li>excess of acids produced by, <a href="#Page_39">39</a>;</li>
+  <li>endurance tests to ascertain value of, in diet, <a href="#Page_197">197</a>&ndash;<a href="#Page_199">199</a>;</li>
+  <li>sudden and complete exclusion from diet not desirable, <a href="#Page_208">208</a>;</li>
+  <li>indulgence of craving for, <a href="#Page_209">209</a>.</li>
+  </ul></li>
+<li>Meats, table of food values of cooked, <a href="#Page_178">178</a>.</li>
+<li>Mechanical diet indicator, <a href="#Page_202">202</a>.</li>
+<li>Medical examination, desirable for determining one&#8217;s diet, <a href="#Page_50">50</a>.</li>
+<li>Medical practise, modern radical revolution in, <a href="#Page_2">2</a>&ndash;<a href="#Page_3">3</a>.</li>
+<li>Medieval indifference to matters pertaining to human body, <a href="#Page_1">1</a>&ndash;<a href="#Page_2">2</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;337">&nbsp;</span><a name="Page_337" id="Page_337"></a>Melancholy, physical sources of, <a href="#Page_57">57</a>, <a href="#Page_105">105</a>&ndash;<a href="#Page_106">106</a>.</li>
+<li>Mendel, discovery of laws of heredity by, <a href="#Page_295">295</a>.</li>
+<li>Menstrual period in women, mental effects of, <a href="#Page_106">106</a>.</li>
+<li>Mental condition, relation of mode of breathing to, <a href="#Page_26">26</a>&ndash;<a href="#Page_27">27</a>;
+  <ul class="IX">
+  <li>effect on sleep, <a href="#Page_104">104</a>&ndash;<a href="#Page_105">105</a>;</li>
+  <li>learning to avoid abnormal, <a href="#Page_113">113</a>.</li>
+  </ul></li>
+<li>Milk, food value of, <a href="#Page_30">30</a>, <a href="#Page_181">181</a>;
+  <ul class="IX">
+  <li>protein value of human, <a href="#Page_37">37</a>;</li>
+  <li>vitamins supplied by raw, <a href="#Page_42">42</a>;</li>
+  <li>not cooked by pasteurization, <a href="#Page_42">42</a>&ndash;<a href="#Page_43">43</a>;</li>
+  <li>among the best foods, <a href="#Page_48">48</a>;</li>
+  <li>pasteurizing, for avoiding typhoid germs, <a href="#Page_73">73</a>;</li>
+  <li>skim milk a cheap source of protein, <a href="#Page_131">131</a>.</li>
+  </ul></li>
+<li>Mind, exercise of the, <a href="#Page_97">97</a>;
+  <ul class="IX">
+  <li>activity and rest needed by, <a href="#Page_105">105</a>;</li>
+  <li>serenity of, an important factor, <a href="#Page_105">105</a>;</li>
+  <li>interrelation of health and, <a href="#Page_105">105</a>&ndash;<a href="#Page_118">118</a>.</li>
+  </ul></li>
+<li>Mind-cure, proper and improper employment of, <a href="#Page_111">111</a>&ndash;<a href="#Page_112">112</a>.</li>
+<li>Mineral oils, as intestinal lubricants, <a href="#Page_53">53</a>.</li>
+<li>Mineral waters, not to be used habitually, <a href="#Page_53">53</a>.</li>
+<li>Minor ailments, as warning signals, <a href="#Page_138">138</a>&ndash;<a href="#Page_139">139</a>.</li>
+<li>Moistening of air, methods for, <a href="#Page_12">12</a>.</li>
+<li>Monotony and interruption, <a href="#Page_92">92</a>.</li>
+<li>Moore, R.&nbsp;M., quoted on mortality among abstainers and non-abstainers, <a href="#Page_229">229</a>.</li>
+<li>Mortality. <i>See</i> <a href="#deathrate">Death rate</a>.</li>
+<li>Mosquitoes, diseases communicated by, <a href="#Page_22">22</a>, <a href="#Page_71">71</a>;
+  <ul class="IX">
+  <li>preventive measures against, <a href="#Page_71">71</a>&ndash;<a href="#Page_72">72</a>.</li>
+  </ul></li>
+<li>Mouth, infection through the, <a href="#Page_78">78</a>&ndash;<a href="#Page_83">83</a>;
+  <ul class="IX">
+  <li>preventive measures against infection through, <a href="#Page_83">83</a>&ndash;<a href="#Page_88">88</a>.</li>
+  </ul></li>
+<li>Moving pictures, eye-strain caused by, <a href="#Page_93">93</a>;
+  <ul class="IX">
+  <li>hygienic value, in the way of recreation, <a href="#Page_99">99</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_N" id="IX_N"></a>Nasal congestion from overeating, <a href="#Page_276">276</a>.</li>
+<li>Nasal douches, use of, <a href="#Page_70">70</a>, <a href="#Page_276">276</a>.</li>
+<li>Nasal obstruction, a cause of colds, <a href="#Page_272">272</a>.</li>
+<li>National Council of Safety, attitude toward alcohol, <a href="#Page_244">244</a>.</li>
+<li>Nature, upsetting of equilibrium of, by civilized man, <a href="#Page_143">143</a>&ndash;<a href="#Page_156">156</a>.</li>
+<li>Neckwear, constriction from tight, <a href="#Page_16">16</a>.</li>
+<li>Negroes, bad effects of indoor living upon, <a href="#Page_146">146</a>&ndash;<a href="#Page_147">147</a>.</li>
+<li>Nervous system, effect of alcohol on, <a href="#Page_237">237</a>&ndash;<a href="#Page_239">239</a>.</li>
+<li>Nervous troubles, outdoor treatment for, <a href="#Page_21">21</a>.</li>
+<li>Neurasthenia, sometimes caused by a slouching posture, <a href="#Page_57">57</a>.</li>
+<li>New York City, expectation of life in, compared with England and Wales, and London, <a href="#Page_289">289</a>.</li>
+<li>New York State, death rate statistics of, <a href="#Page_287">287</a>, <a href="#Page_288">288</a>.</li>
+<li>Nicotin, percentage of, in to<span class="pagenum" title="Page&nbsp;338">&nbsp;</span><a name="Page_338" id="Page_338"></a>bacco, <a href="#Page_251">251</a>&ndash;<a href="#Page_254">254</a>;
+  <ul class="IX">
+  <li>amount of, in tobacco smoke, <a href="#Page_254">254</a>&ndash;<a href="#Page_255">255</a>, <a href="#Page_260">260</a>&ndash;<a href="#Page_261">261</a>;</li>
+  <li>effects of, <a href="#Page_255">255</a>&ndash;<a href="#Page_256">256</a>;</li>
+  <li>experiments with, on animals, <a href="#Page_263">263</a>.</li>
+  </ul></li>
+<li>Night air, mistaken ideas concerning, <a href="#Page_22">22</a>.</li>
+<li>Nose, cleaning the, <a href="#Page_70">70</a>, <a href="#Page_276">276</a>&ndash;<a href="#Page_277">277</a>.</li>
+<li>Nuts, vitamins supplied by, <a href="#Page_42">42</a>;
+  <ul class="IX">
+  <li>among the best foods, <a href="#Page_48">48</a>;</li>
+  <li>digestibility of, when properly chewed, <a href="#Page_49">49</a>;</li>
+  <li>table of food values of, <a href="#Page_183">183</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_O" id="IX_O"></a>Oatmeal, food value of, <a href="#Page_29">29</a>, <a href="#Page_180">180</a>.</li>
+<li>Obstacles, to hygiene, <a href="#Page_126">126</a>&ndash;<a href="#Page_135">135</a>.</li>
+<li>Oils, as laxative food, <a href="#Page_52">52</a>;
+  <ul class="IX">
+  <li>as intestinal lubricants, <a href="#Page_53">53</a>.</li>
+  </ul></li>
+<li>Oleomargarine, a cheap source of fat, <a href="#Page_131">131</a>.</li>
+<li>Olive oil, a concentrated food, <a href="#Page_28">28</a>&ndash;<a href="#Page_29">29</a>.</li>
+<li>Olives, food value of, <a href="#Page_30">30</a>, <a href="#Page_182">182</a>.</li>
+<li>Onions, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>food value of, <a href="#Page_176">176</a>.</li>
+  </ul></li>
+<li>Oranges, food value of, <a href="#Page_30">30</a>, <a href="#Page_177">177</a>.</li>
+<li>Outdoor living, benefits, of, <a href="#Page_18">18</a>&ndash;<a href="#Page_20">20</a>, <a href="#Page_276">276</a>.</li>
+<li>Outdoor schools, <a href="#Page_19">19</a>.</li>
+<li>Outdoor sleeping, <a href="#Page_20">20</a>&ndash;<a href="#Page_24">24</a>, <a href="#Page_104">104</a>.</li>
+<li>Overeating, causes of, <a href="#Page_154">154</a>;
+  <ul class="IX">
+  <li>nasal congestion from, <a href="#Page_276">276</a>.</li>
+  </ul></li>
+<li>Overheating of rooms, <a href="#Page_11">11</a>.</li>
+<li>Overnourishment, from too free use of sugar, <a href="#Page_48">48</a>.</li>
+<li>Overstrain, results of, <a href="#Page_90">90</a>;
+  <ul class="IX">
+  <li>prevention of, <a href="#Page_91">91</a>&ndash;<a href="#Page_92">92</a>.</li>
+  </ul></li>
+<li><a name="overweight" id="overweight"></a>Overweight, influence of, on longevity, <a href="#Page_30">30</a>&ndash;<a href="#Page_31">31</a>;
+  <ul class="IX">
+  <li>life insurance estimates as to, <a href="#Page_31">31</a>&ndash;<a href="#Page_32">32</a>, <a href="#Page_213">213</a>;</li>
+  <li>determination of, <a href="#Page_31">31</a>;</li>
+  <li>importance of checking tendency to, <a href="#Page_32">32</a>;</li>
+  <li>eating-habits that cause, <a href="#Page_32">32</a>&ndash;<a href="#Page_33">33</a>;</li>
+  <li>diet for, <a href="#Page_215">215</a>&ndash;<a href="#Page_216">216</a>;</li>
+  <li>fats to avoid, <a href="#Page_216">216</a>;</li>
+  <li>exercise for, <a href="#Page_217">217</a>;</li>
+  <li>main reliance to be placed on dietetic regulation rather than on exercise, <a href="#Page_217">217</a>;</li>
+  <li>avoidance of sudden reduction in weight, <a href="#Page_217">217</a>&ndash;<a href="#Page_218">218</a>;</li>
+  <li>reduction of weight a simple matter, <a href="#Page_218">218</a>&ndash;<a href="#Page_219">219</a>.</li>
+  </ul></li>
+<li>Overwork, popular delusions concerning, <a href="#Page_124">124</a>&ndash;<a href="#Page_125">125</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_P" id="IX_P"></a>Pack, Fred. J., statistics by, on effects of tobacco, <a href="#Page_256">256</a>&ndash;<a href="#Page_259">259</a>.</li>
+<li>Paraffin oil, an intestinal lubricant, <a href="#Page_53">53</a>.</li>
+<li>Parsnips, food value of, <a href="#Page_41">41</a>, <a href="#Page_176">176</a>.</li>
+<li>Pasteurization, milk left uncooked by, <a href="#Page_42">42</a>&ndash;<a href="#Page_43">43</a>.</li>
+<li>Pastry, table of food values of, <a href="#Page_179">179</a>.</li>
+<li>Patent medicines, habit-forming drugs in, <a href="#Page_65">65</a>.</li>
+<li>Peanuts, food value of, <a href="#Page_30">30</a>, <a href="#Page_183">183</a>;
+  <ul class="IX">
+  <li>digestibility of, <a href="#Page_49">49</a>;</li>
+  <li>a cheap source of protein, <a href="#Page_131">131</a>.</li>
+  </ul></li>
+<li>Peas, a high-protein food, <a href="#Page_38">38</a>;
+  <ul class="IX">
+  <li>protein in, a possible objection, <a href="#Page_39">39</a>&ndash;<a href="#Page_40">40</a>.</li>
+  </ul></li>
+<li>Pecans, food value of, <a href="#Page_30">30</a>, <a href="#Page_183">183</a>.</li>
+<li>Pepper, to be used sparingly, <a href="#Page_48">48</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;339">&nbsp;</span><a name="Page_339" id="Page_339"></a>Peroxide of hydrogen, for disinfecting raw foods, <a href="#Page_43">43</a>.</li>
+<li>Personal equation, hygienic living and the, <a href="#Page_139">139</a>&ndash;<a href="#Page_140">140</a>.</li>
+<li>Perspiration, benefits of, <a href="#Page_76">76</a>.</li>
+<li>Philosophy, help to be obtained from, in field of mental hygiene, <a href="#Page_114">114</a>;
+  <ul class="IX">
+  <li>Oriental superior to Occidental in training in control of attention, <a href="#Page_115">115</a>&ndash;<a href="#Page_116">116</a>.</li>
+  </ul></li>
+<li>Physical examinations, a remedy for degenerative tendencies, <a href="#Page_292">292</a>.</li>
+<li>Physiological effects of alcohol, <a href="#Page_236">236</a>&ndash;<a href="#Page_244">244</a>.</li>
+<li>Pickles, table of food values of, <a href="#Page_182">182</a>.</li>
+<li>Pie, food value of, <a href="#Page_29">29</a>, <a href="#Page_179">179</a>.</li>
+<li>Pillows, use of, in sleeping, <a href="#Page_104">104</a>.</li>
+<li>Plague, spread by fleas and lice, <a href="#Page_74">74</a>&ndash;<a href="#Page_75">75</a>.</li>
+<li>Play, the halfway stage between work and rest, <a href="#Page_100">100</a>&ndash;<a href="#Page_101">101</a>.
+  <ul class="IX">
+  <li><i>See</i> <a href="#workandplay">Work and play</a>.</li>
+  </ul></li>
+<li>Playgrounds, outdoor, <a href="#Page_19">19</a>.</li>
+<li>Plays, hygienic value of, as recreation, <a href="#Page_99">99</a>.</li>
+<li>Pneumonia, outdoor treatment for, <a href="#Page_21">21</a>;
+  <ul class="IX">
+  <li>trend of death rate from, <a href="#Page_285">285</a>.</li>
+  </ul></li>
+<li>Poisons, from constipation, <a href="#Page_51">51</a>&ndash;<a href="#Page_56">56</a>;
+  <ul class="IX">
+  <li>relation of posture to, <a href="#Page_57">57</a>&ndash;<a href="#Page_64">64</a>;</li>
+  <li>habit-forming drugs and patent medicines, <a href="#Page_65">65</a>;</li>
+  <li>substitution of milder for the more injurious, <a href="#Page_65">65</a>&ndash;<a href="#Page_66">66</a>;</li>
+  <li>alcohol, <a href="#Page_67">67</a>&ndash;<a href="#Page_68">68</a>, <a href="#Page_227">227</a>&ndash;<a href="#Page_249">249</a>;</li>
+  <li>tobacco, <a href="#Page_68">68</a>&ndash;<a href="#Page_69">69</a>, <a href="#Page_250">250</a>&ndash;<a href="#Page_271">271</a>;</li>
+  <li>infections with germs, <a href="#Page_69">69</a>&ndash;<a href="#Page_78">78</a>;</li>
+  <li>teeth and gums as a source of infection, <a href="#Page_78">78</a>&ndash;<a href="#Page_81">81</a>;</li>
+  <li>focal infection and autointoxication, <a href="#Page_81">81</a>&ndash;<a href="#Page_83">83</a>.</li>
+  </ul></li>
+<li>Poor, disadvantages of the, in opportunities to live a healthy life, <a href="#Page_128">128</a>.</li>
+<li>Posture, physical value of an erect, <a href="#Page_57">57</a>;
+  <ul class="IX">
+  <li>breathing exercises for correcting evils of, <a href="#Page_58">58</a>;</li>
+  <li>in standing and walking, <a href="#Page_58">58</a>&ndash;<a href="#Page_59">59</a>;</li>
+  <li>of the feet, <a href="#Page_59">59</a>&ndash;<a href="#Page_60">60</a>;</li>
+  <li>in sitting, <a href="#Page_60">60</a>&ndash;<a href="#Page_62">62</a>;</li>
+  <li>pains due to faulty, <a href="#Page_62">62</a>;</li>
+  <li>effects of faulty, in children, <a href="#Page_62">62</a>;</li>
+  <li>teaching of correct, <a href="#Page_63">63</a>;</li>
+  <li>relation to character, <a href="#Page_63">63</a>&ndash;<a href="#Page_64">64</a>;</li>
+  <li>corrective exercises for faulty, <a href="#Page_221">221</a>&ndash;<a href="#Page_223">223</a>;</li>
+  <li>in cases of flat foot, <a href="#Page_223">223</a>.</li>
+  </ul></li>
+<li>Potatoes, food value of, <a href="#Page_29">29</a>, <a href="#Page_176">176</a>;
+  <ul class="IX">
+  <li>valuable because of alkalinity, <a href="#Page_43">43</a>;</li>
+  <li>among the best foods, <a href="#Page_48">48</a>;</li>
+  <li>a cheap source of starch and sugar, <a href="#Page_131">131</a>;</li>
+  <li>for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Preservatives, harmful, <a href="#Page_65">65</a>.</li>
+<li>Preventability of disease and death, <a href="#Page_135">135</a>&ndash;<a href="#Page_136">136</a>.</li>
+<li>Preventive dental treatment, <a href="#Page_86">86</a>&ndash;<a href="#Page_87">87</a>.</li>
+<li>Preventive medicine, practise of, <a href="#Page_2">2</a>&ndash;<a href="#Page_3">3</a>;
+  <ul class="IX">
+  <li>application of methods by people themselves, <a href="#Page_3">3</a>.</li>
+  </ul></li>
+<li>Program, constructing a day&#8217;s, <a href="#Page_120">120</a>;
+  <ul class="IX">
+  <li>main features of a eugenic, <a href="#Page_167">167</a>.</li>
+  </ul></li>
+<li>Prostitutes, disease among, <a href="#Page_77">77</a>.</li>
+<li>Prostitution. <i>See</i> <a href="#socialevil">Social evil</a>.</li>
+<li>Protein, function of, as a constituent of food, <a href="#Page_35">35</a>&ndash;<span class="pagenum" title="Page&nbsp;340">&nbsp;</span><a name="Page_340" id="Page_340"></a><a href="#Page_36">36</a>;
+  <ul class="IX">
+  <li>examples of, <a href="#Page_36">36</a>;</li>
+  <li>question of right proportion of, <a href="#Page_36">36</a>&ndash;<a href="#Page_37">37</a>;</li>
+  <li>common error of diet in using too much, <a href="#Page_38">38</a>;</li>
+  <li>injuries from overabundance of, <a href="#Page_38">38</a>&ndash;<a href="#Page_39">39</a>;</li>
+  <li>poisoning caused by decomposition of, in the colon, <a href="#Page_56">56</a>;</li>
+  <li>in cheap foods, <a href="#Page_131">131</a>;</li>
+  <li>list of foods high, moderate and deficient in, <a href="#Page_171">171</a>;</li>
+  <li>experiments to determine value of, in diet, <a href="#Page_197">197</a>&ndash;<a href="#Page_199">199</a>.</li>
+  </ul></li>
+<li>Prunes, food value of, <a href="#Page_30">30</a>, <a href="#Page_179">179</a>;
+  <ul class="IX">
+  <li>laxative quality of, <a href="#Page_52">52</a>.</li>
+  </ul></li>
+<li><a name="prussia" id="prussia"></a>Prussia, mortality statistics of, <a href="#Page_286">286</a>, <a href="#Page_290">290</a>&ndash;<a href="#Page_291">291</a>.</li>
+<li>Public hygiene, <a href="#Page_157">157</a>;
+  <ul class="IX">
+  <li>what is included under, <a href="#Page_157">157</a>&ndash;<a href="#Page_158">158</a>;</li>
+  <li>progress made in, <a href="#Page_158">158</a>;</li>
+  <li>various important measures of, <a href="#Page_161">161</a>&ndash;<a href="#Page_163">163</a>.</li>
+  </ul></li>
+<li>Puddings, table of food values of, <a href="#Page_179">179</a>.</li>
+<li>Pumpkins, cellulose in, <a href="#Page_41">41</a>.</li>
+<li>Purins, in flesh food, leading to production of uric acid, <a href="#Page_39">39</a>;
+  <ul class="IX">
+  <li>found in some vegetable foods, <a href="#Page_40">40</a>.</li>
+  </ul></li>
+<li>Pyorrhea, action of, <a href="#Page_79">79</a>&ndash;<a href="#Page_80">80</a>;
+  <ul class="IX">
+  <li>treatment for, <a href="#Page_85">85</a>&ndash;<a href="#Page_86">86</a>.</li>
+  </ul></li>
+<li>Pyridin in tobacco smoke, <a href="#Page_260">260</a>&ndash;<a href="#Page_261">261</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_Q" id="IX_Q"></a>Quack remedies, to be avoided in case of colds, <a href="#Page_280">280</a>.</li>
+<li>Quacks and quack advertising, movement against, <a href="#Page_162">162</a>&ndash;<a href="#Page_163">163</a>.</li>
+<li>Quarantine, included in public hygiene, <a href="#Page_158">158</a>.</li>
+<li>Quensel, Ulrik, on disagreement of work and alcohol, <a href="#Page_244">244</a>.</li>
+<li>Quick lunches, an institution of civilization, <a href="#Page_150">150</a>;
+  <ul class="IX">
+  <li>relative energy values and cost of different orders at, <a href="#Page_184">184</a>&ndash;<a href="#Page_190">190</a>.</li>
+  </ul></li>
+<li>Quinine, use of, deleterious in case of colds, <a href="#Page_280">280</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_R" id="IX_R"></a>Race hygiene. <i>See</i> <a href="#eugenics">Eugenics</a>.</li>
+<li>Races, effects of indoor living on different, <a href="#Page_146">146</a>&ndash;<a href="#Page_147">147</a>;
+  <ul class="IX">
+  <li>varied conditions in different, with respect to resistance to disease, <a href="#Page_323">323</a>.</li>
+  </ul></li>
+<li>Raw foods, value of, <a href="#Page_42">42</a>.</li>
+<li>Reading, choice of, for recreation, <a href="#Page_99">99</a>.</li>
+<li>Reading on trains, eye-strain caused by, <a href="#Page_93">93</a>.</li>
+<li>Ready-to-serve foods, analysis and cost of, <a href="#Page_184">184</a>&ndash;<a href="#Page_190">190</a>.</li>
+<li>Recreation, outdoor, <a href="#Page_19">19</a>;
+  <ul class="IX">
+  <li>necessity for, <a href="#Page_89">89</a>, <a href="#Page_98">98</a>;</li>
+  <li>importance of enjoyment of, <a href="#Page_98">98</a>&ndash;<a href="#Page_99">99</a>;</li>
+  <li>forms of, <a href="#Page_99">99</a>;</li>
+  <li>advantages possessed by games, <a href="#Page_99">99</a>;</li>
+  <li>reading, dancing and card-playing, <a href="#Page_99">99</a>&ndash;<a href="#Page_100">100</a>;</li>
+  <li>suicidal amusements, <a href="#Page_100">100</a>.</li>
+  </ul></li>
+<li>R&eacute;gime, demand for a well-balanced, <a href="#Page_125">125</a>&ndash;<a href="#Page_126">126</a>.</li>
+<li>Relatives, marriage of, <a href="#Page_305">305</a>&ndash;<a href="#Page_306">306</a>.</li>
+<li>Relaxation, cultivation of power of, <a href="#Page_101">101</a>;
+  <ul class="IX">
+  <li>bathing a help to, <a href="#Page_102">102</a>.</li>
+  </ul></li>
+<li>Religion, as a help in field of mental hygiene, <a href="#Page_114">114</a>;
+  <ul class="IX">
+  <li><span class="pagenum" title="Page&nbsp;341">&nbsp;</span><a name="Page_341" id="Page_341"></a>of healthy-mindedness, <a href="#Page_114">114</a>&ndash;<a href="#Page_115">115</a>.</li>
+  </ul></li>
+<li>Reproduction, rules of, under a eugenic program, <a href="#Page_167">167</a>.</li>
+<li>Rest and sleep, the two great forms of inactivity, <a href="#Page_89">89</a>.</li>
+<li>Rheumatism, traceable to focal infection, <a href="#Page_82">82</a>.</li>
+<li>Rice, not a laxative food, <a href="#Page_52">52</a>;
+  <ul class="IX">
+  <li>food value of, <a href="#Page_180">180</a>.</li>
+  </ul></li>
+<li>Richards, Mrs., on cost of food, <a href="#Page_130">130</a>.</li>
+<li>Roosevelt Conservation Commission on National Vitality, report of, <a href="#Page_136">136</a>.</li>
+<li>Rosenau, Dr., on sex instruction, <a href="#Page_77">77</a>.</li>
+<li>Rowing-machine, home exercise on, <a href="#Page_94">94</a>.</li>
+<li>Rubner, Prof., on injuries from overabundance of protein, <a href="#Page_38">38</a>&ndash;<a href="#Page_39">39</a>.</li>
+<li>Running, a beneficial exercise, <a href="#Page_94">94</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_S" id="IX_S"></a>Saccharin, harmful in foods, <a href="#Page_65">65</a>.</li>
+<li>Salt, to be used sparingly, <a href="#Page_48">48</a>.</li>
+<li>Salts, inorganic, in mixed diet, <a href="#Page_43">43</a>.</li>
+<li>Sandals, benefits and risks in wearing, <a href="#Page_17">17</a>.</li>
+<li>School, teaching correct posture in, <a href="#Page_63">63</a>.</li>
+<li>Schools, outdoor, <a href="#Page_19">19</a>.</li>
+<li>Segregation of defective classes, <a href="#Page_321">321</a>&ndash;<a href="#Page_322">322</a>, <a href="#Page_323">323</a>.</li>
+<li>Self-respect, relation between erect posture and, <a href="#Page_63">63</a>&ndash;<a href="#Page_64">64</a>.</li>
+<li>Serenity, to be practised as an art, <a href="#Page_113">113</a>.</li>
+<li>Setting-up exercises, <a href="#Page_221">221</a>&ndash;<a href="#Page_224">224</a>.</li>
+<li>Sex hygiene, eugenics not limited to, <a href="#Page_293">293</a>&ndash;<a href="#Page_294">294</a>.</li>
+<li>Sex instruction, <a href="#Page_77">77</a>&ndash;<a href="#Page_78">78</a>.</li>
+<li>Shaler, N.&nbsp;S., &ldquo;Man and the Earth,&rdquo; quoted, <a href="#Page_143">143</a>&ndash;<a href="#Page_144">144</a>.</li>
+<li>Shell-fish, a high-protein food, <a href="#Page_38">38</a>;
+  <ul class="IX">
+  <li>special objections to too great an amount of, <a href="#Page_39">39</a>.</li>
+  </ul></li>
+<li>Shoes, care necessary in choosing proper, <a href="#Page_16">16</a>&ndash;<a href="#Page_17">17</a>.</li>
+<li>Shredded wheat biscuit, food value of, <a href="#Page_29">29</a>, <a href="#Page_181">181</a>.</li>
+<li>Signal-station exercise, for faulty posture, <a href="#Page_222">222</a>.</li>
+<li>Singing, as a hygienic practise, <a href="#Page_26">26</a>.</li>
+<li>Sitting, correct posture in, <a href="#Page_60">60</a>&ndash;<a href="#Page_62">62</a>.</li>
+<li>Skim milk, a cheap source of protein, <a href="#Page_131">131</a>.</li>
+<li>Skin training, establishing resistance to colds by, <a href="#Page_273">273</a>&ndash;<a href="#Page_274">274</a>;
+  <ul class="IX">
+  <li>means of, <a href="#Page_274">274</a>&ndash;<a href="#Page_275">275</a>;</li>
+  <li>by wearing light, porous clothing, <a href="#Page_275">275</a>.</li>
+  </ul></li>
+<li>Sleep, one of the two great forms of inactivity, <a href="#Page_89">89</a>;
+  <ul class="IX">
+  <li>means of inducing, <a href="#Page_102">102</a>&ndash;<a href="#Page_103">103</a>;</li>
+  <li>importance of, to health, <a href="#Page_103">103</a>;</li>
+  <li>hours of, <a href="#Page_103">103</a>;</li>
+  <li>eating before, <a href="#Page_103">103</a>&ndash;<a href="#Page_104">104</a>;</li>
+  <li>use of pillows, <a href="#Page_104">104</a>;</li>
+  <li>type of bed, <a href="#Page_104">104</a>;</li>
+  <li>effect of mental attitude on, <a href="#Page_104">104</a>&ndash;<a href="#Page_105">105</a>.</li>
+  </ul></li>
+<li>Sleeping, out-of-door, <a href="#Page_3">3</a>, <a href="#Page_20">20</a>&ndash;<a href="#Page_24">24</a>, <a href="#Page_104">104</a>;
+  <ul class="IX">
+  <li>a preventive of colds, <a href="#Page_9">9</a>, <a href="#Page_276">276</a>;</li>
+  <li>for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li><span class="pagenum" title="Page&nbsp;342">&nbsp;</span><a name="Page_342" id="Page_342"></a>Sleeping porches, arrangement of, <a href="#Page_22">22</a>&ndash;<a href="#Page_23">23</a>.</li>
+<li>Sleeping tents, <a href="#Page_23">23</a>&ndash;<a href="#Page_24">24</a>.</li>
+<li><a name="socialevil" id="socialevil"></a>Social evil, remote causes of, <a href="#Page_123">123</a>;
+  <ul class="IX">
+  <li>cooperation needed in movement against, <a href="#Page_163">163</a>.</li>
+  </ul></li>
+<li>Soups, food values of, <a href="#Page_183">183</a>.</li>
+<li>Sour milk, among the best foods, <a href="#Page_48">48</a>;
+  <ul class="IX">
+  <li>a means of reducing decomposition of protein in the colon, <a href="#Page_56">56</a>.</li>
+  </ul></li>
+<li>Specialists, medical, &ldquo;one idea&rdquo; doctrines of, <a href="#Page_122">122</a>.</li>
+<li>Spinach, cellulose in, <a href="#Page_41">41</a>.</li>
+<li>Spinal curvature, sometimes caused by faulty posture, <a href="#Page_62">62</a>.</li>
+<li>Sponge-cake, food value of, <a href="#Page_29">29</a>, <a href="#Page_179">179</a>.</li>
+<li>Squash, cellulose in, <a href="#Page_41">41</a>.</li>
+<li>Standing, correct posture in, <a href="#Page_58">58</a>&ndash;<a href="#Page_59">59</a>.</li>
+<li>Starch, cheap sources of, <a href="#Page_131">131</a>.</li>
+<li>Sterilization of defectives, <a href="#Page_323">323</a>.</li>
+<li>Stevenson, R.&nbsp;L., on duty of being happy, <a href="#Page_115">115</a>.</li>
+<li>Sugar, food value of, <a href="#Page_30">30</a>, <a href="#Page_182">182</a>;
+  <ul class="IX">
+  <li>danger from overuse of, <a href="#Page_48">48</a>;</li>
+  <li>cheap sources of, <a href="#Page_131">131</a>;</li>
+  <li>taking of, for underweight, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Sunlight, benefits of, to air, <a href="#Page_14">14</a>.</li>
+<li>Sweden, American ideals of perfect manhood and womanhood inferior to those of, <a href="#Page_4">4</a>;
+  <ul class="IX">
+  <li>attention to individual hygiene in, and decline in death rate, <a href="#Page_159">159</a>;</li>
+  <li>mortality statistics of, <a href="#Page_286">286</a>, <a href="#Page_292">292</a>.</li>
+  </ul></li>
+<li>Sweetbreads, excess of acids produced by, <a href="#Page_39">39</a>;
+  <ul class="IX">
+  <li>among the worst foods, <a href="#Page_48">48</a>.</li>
+  </ul></li>
+<li>Sweets, table of food values of, <a href="#Page_182">182</a>;
+  <ul class="IX">
+  <li>time for taking, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li>Swimming, as exercise, <a href="#Page_94">94</a>;
+  <ul class="IX">
+  <li>an example of healthful activity and relaxation, <a href="#Page_101">101</a>&ndash;<a href="#Page_102">102</a>;</li>
+  <li>for overweight, <a href="#Page_217">217</a>.</li>
+  </ul></li>
+<li>Syphilis, destructive effect of, <a href="#Page_78">78</a>;
+  <ul class="IX">
+  <li>resistance to, weakened by alcohol, <a href="#Page_240">240</a>.</li>
+  </ul></li>
+<li>Systemic injuries from mouth infection, <a href="#Page_80">80</a>&ndash;<a href="#Page_81">81</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_T" id="IX_T"></a>Table, posture in sitting at a, <a href="#Page_61">61</a>.</li>
+<li>Tea, degree of injury from, <a href="#Page_66">66</a>.</li>
+<li>Teeth, benefits to, from hard foods, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>evils of insufficient mastication, <a href="#Page_44">44</a>;</li>
+  <li>infection from decayed, <a href="#Page_78">78</a>&ndash;<a href="#Page_83">83</a>;</li>
+  <li>danger from over-dentistried, <a href="#Page_83">83</a>;</li>
+  <li>method of cleansing, <a href="#Page_84">84</a>&ndash;<a href="#Page_85">85</a>;</li>
+  <li>periodic examinations and cleanings, <a href="#Page_86">86</a>&ndash;<a href="#Page_87">87</a>;</li>
+  <li>question of saving, at expense of other parts of body, <a href="#Page_87">87</a>;</li>
+  <li>correction of irregularities, <a href="#Page_87">87</a>&ndash;<a href="#Page_88">88</a>;</li>
+  <li>care of temporary, <a href="#Page_88">88</a>;</li>
+  <li>results of teeth hygiene, <a href="#Page_88">88</a>;</li>
+  <li>malformation of, a cause of nasal obstruction and colds, <a href="#Page_272">272</a>.</li>
+  </ul></li>
+<li>Temperature of living-rooms and work-rooms, <a href="#Page_11">11</a>.</li>
+<li>Tents for outdoor sleeping, <a href="#Page_23">23</a>&ndash;<a href="#Page_24">24</a>.</li>
+<li>Thinking, exercise in, <a href="#Page_97">97</a>.</li>
+<li><span class="pagenum" title="Page&nbsp;343">&nbsp;</span><a name="Page_343" id="Page_343"></a>Thoughts, effect of character of, on sleep, <a href="#Page_104">104</a>&ndash;<a href="#Page_105">105</a>.</li>
+<li>Ticks, diseases spread by, <a href="#Page_74">74</a>.</li>
+<li>Time, taking of, for hygienic living, <a href="#Page_132">132</a>&ndash;<a href="#Page_133">133</a>.</li>
+<li>Tobacco, injury from poison in, <a href="#Page_65">65</a>;
+  <ul class="IX">
+  <li>ill effects of, <a href="#Page_68">68</a>&ndash;<a href="#Page_69">69</a>;</li>
+  <li>derivation of, <a href="#Page_250">250</a>&ndash;<a href="#Page_251">251</a>;</li>
+  <li>composition of, <a href="#Page_251">251</a>&ndash;<a href="#Page_255">255</a>;</li>
+  <li>effects on animals and on man, <a href="#Page_255">255</a>&ndash;<a href="#Page_265">265</a>;</li>
+  <li>increase in use of, <a href="#Page_267">267</a>&ndash;<a href="#Page_268">268</a>;</li>
+  <li>references concerning, <a href="#Page_268">268</a>&ndash;<a href="#Page_271">271</a>.</li>
+  </ul></li>
+<li>Tobacco heart, risks accompanying, <a href="#Page_263">263</a>.</li>
+<li>Tobacco smoke, air vitiation from, <a href="#Page_13">13</a>;
+  <ul class="IX">
+  <li>amount of nicotin in, <a href="#Page_254">254</a>&ndash;<a href="#Page_255">255</a>, <a href="#Page_260">260</a>&ndash;<a href="#Page_261">261</a>.</li>
+  </ul></li>
+<li>Toeing out and toeing in, <a href="#Page_60">60</a>, <a href="#Page_223">223</a>.</li>
+<li>Tomatoes, cellulose in, <a href="#Page_41">41</a>;
+  <ul class="IX">
+  <li>vitamins supplied by, <a href="#Page_42">42</a>;</li>
+  <li>food value of, <a href="#Page_176">176</a>.</li>
+  </ul></li>
+<li>Tongue, cleansing, with tooth-brush, <a href="#Page_85">85</a>.</li>
+<li>Tooth powders and pastes, use of, <a href="#Page_85">85</a>.</li>
+<li>Tox&aelig;mia, autointoxication distinguished from, <a href="#Page_81">81</a>&ndash;<a href="#Page_82">82</a>.</li>
+<li>Traits, subdivisibility of each individual into, according to Mendelian discovery, <a href="#Page_295">295</a>;
+  <ul class="IX">
+  <li>rules resulting from inheritability of, <a href="#Page_296">296</a>;</li>
+  <li>physical, known to act hereditarily, <a href="#Page_297">297</a>;</li>
+  <li>mental, <a href="#Page_297">297</a>&ndash;<a href="#Page_298">298</a>;</li>
+  <li>moral, <a href="#Page_298">298</a>;</li>
+  <li>laws governing inheritance of, <a href="#Page_293">293</a>;</li>
+  <li>distribution of, <a href="#Page_298">298</a>&ndash;<a href="#Page_300">300</a>;</li>
+  <li>socially noble and ignoble, <a href="#Page_300">300</a>&ndash;<a href="#Page_301">301</a>;</li>
+  <li>mating of, in marriages, <a href="#Page_304">304</a>&ndash;<a href="#Page_305">305</a>;</li>
+  <li>maturing of, at certain ages, <a href="#Page_306">306</a>;</li>
+  <li>dominant and recessive, <a href="#Page_317">317</a>&ndash;<a href="#Page_319">319</a>;</li>
+  <li>need of education on inheritability of, <a href="#Page_323">323</a>.</li>
+  </ul></li>
+<li>Tree-swaying exercise for faulty posture, <a href="#Page_222">222</a>.</li>
+<li>Tuberculosis, outdoor sleeping as a remedy for, <a href="#Page_21">21</a>;
+  <ul class="IX">
+  <li>sometimes produced by the &ldquo;consumptive stoop,&rdquo; <a href="#Page_57">57</a>;</li>
+  <li>infection from germs of, <a href="#Page_71">71</a>;</li>
+  <li>remote causes of, <a href="#Page_123">123</a>;</li>
+  <li>primarily a house disease, <a href="#Page_146">146</a>;</li>
+  <li>liability of different races to, <a href="#Page_147">147</a>;</li>
+  <li>public and individual hygiene invoked in fight against, <a href="#Page_159">159</a>;</li>
+  <li>resistance to, weakened by alcohol, <a href="#Page_240">240</a>;</li>
+  <li>trend of death rate from, <a href="#Page_285">285</a>;</li>
+  <li>application of science of eugenics to, <a href="#Page_299">299</a>.</li>
+  </ul></li>
+<li>Typhoid fever, death rate from, <a href="#Page_285">285</a>.</li>
+<li>Typhoid germs, guarding against, <a href="#Page_72">72</a>&ndash;<a href="#Page_73">73</a>.</li>
+<li>Typhus, carried by lice, <a href="#Page_75">75</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_U" id="IX_U"></a>Ulcer of the stomach, sometimes caused by focal infection, <a href="#Page_82">82</a>.</li>
+<li>Underclothes, benefits of loose, porous, <a href="#Page_14">14</a>;
+  <ul class="IX">
+  <li>suitable material for, <a href="#Page_17">17</a>.</li>
+  </ul></li>
+<li><a name="underweight" id="underweight"></a>Underweight, relation of, to longevity, <a href="#Page_30">30</a>&ndash;<a href="#Page_32">32</a>;
+  <ul class="IX">
+  <li>determination of, <a href="#Page_31">31</a>;</li>
+  <li>remedy for, <a href="#Page_33">33</a>;</li>
+  <li>life insurance statistics as to, <a href="#Page_219">219</a>;</li>
+  <li>diet for, <a href="#Page_219">219</a>&ndash;<a href="#Page_220">220</a>;</li>
+  <li>exercise for, <a href="#Page_220">220</a>.</li>
+  </ul></li>
+<li><span class="pagenum" title="Page&nbsp;344">&nbsp;</span><a name="Page_344" id="Page_344"></a>United Kingdom, consumption of alcohol in, <a href="#Page_235">235</a>, <a href="#Page_236">236</a>.</li>
+<li>United States, consumption of alcohol in, <a href="#Page_235">235</a>, <a href="#Page_236">236</a>;
+  <ul class="IX">
+  <li>trend of death rate in, <a href="#Page_281">281</a>&ndash;<a href="#Page_285">285</a>;</li>
+  <li>comparison of death rate with those of other countries, <a href="#Page_286">286</a>.</li>
+  </ul></li>
+<li>Unity of hygiene, <a href="#Page_121">121</a>&ndash;<a href="#Page_126">126</a>.</li>
+<li>Uric acid, caused by purins in diet, <a href="#Page_39">39</a>.</li>
+<li>Urinary system, death rates from diseases of, <a href="#Page_284">284</a>, <a href="#Page_285">285</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_V" id="IX_V"></a>Vaccination, overcoming prejudice against, <a href="#Page_163">163</a>.</li>
+<li>Vacuum cleaners, advantages of, <a href="#Page_13">13</a>.</li>
+<li>Variety, need of, in work, <a href="#Page_92">92</a>.</li>
+<li>Vegetables, bulky foods, <a href="#Page_29">29</a>;
+  <ul class="IX">
+  <li>suitable diet for middle life, <a href="#Page_33">33</a>&ndash;<a href="#Page_34">34</a>;</li>
+  <li>objection to some, on account of richness in protein, <a href="#Page_39">39</a>&ndash;<a href="#Page_40">40</a>;</li>
+  <li>cellulose supplied by, <a href="#Page_41">41</a>;</li>
+  <li>vitamins supplied by, <a href="#Page_42">42</a>;</li>
+  <li>acids supplied by, <a href="#Page_43">43</a>;</li>
+  <li>among the best foods, <a href="#Page_48">48</a>;</li>
+  <li>laxative food, <a href="#Page_52">52</a>;</li>
+  <li>table of food values of, <a href="#Page_175">175</a>&ndash;<a href="#Page_176">176</a>.</li>
+  </ul></li>
+<li>Venereal diseases, infections from, <a href="#Page_77">77</a>&ndash;<a href="#Page_78">78</a>;
+  <ul class="IX">
+  <li>resistance to, weakened by alcohol, <a href="#Page_240">240</a>.</li>
+  </ul></li>
+<li>Ventilation, importance of, <a href="#Page_7">7</a>;
+  <ul class="IX">
+  <li>motion, coolness, humidity, and freshness, of air chief features of, <a href="#Page_7">7</a>;</li>
+  <li>overemphasis of danger from drafts, <a href="#Page_8">8</a>&ndash;<a href="#Page_9">9</a>;</li>
+  <li>by means of windows, <a href="#Page_9">9</a>;</li>
+  <li>use of window-boards, <a href="#Page_9">9</a>&ndash;<a href="#Page_10">10</a>;</li>
+  <li>air-fans as a help in, <a href="#Page_10">10</a>;</li>
+  <li>heating systems and, <a href="#Page_10">10</a>&ndash;<a href="#Page_11">11</a>;</li>
+  <li>importance of cool air and enervating effect of hot, <a href="#Page_10">10</a>&ndash;<a href="#Page_11">11</a>;</li>
+  <li>dryness and humidity of air, <a href="#Page_11">11</a>&ndash;<a href="#Page_12">12</a>;</li>
+  <li>relation of clothing to, <a href="#Page_14">14</a>&ndash;<a href="#Page_18">18</a>;</li>
+  <li>necessitated by conditions of civilization, <a href="#Page_147">147</a>;</li>
+  <li>as a preventive of colds, <a href="#Page_275">275</a>.</li>
+  </ul></li>
+<li>Vermin, diseases spread by, <a href="#Page_74">74</a>&ndash;<a href="#Page_75">75</a>.</li>
+<li>Vertigo, causes of, <a href="#Page_123">123</a>.</li>
+<li>Vital resistance, increased by outdoor sleeping, <a href="#Page_21">21</a>&ndash;<a href="#Page_22">22</a>.</li>
+<li>Vital surplus, conservation of, <a href="#Page_5">5</a>.</li>
+<li>Vitamins in foods, <a href="#Page_42">42</a>;
+  <ul class="IX">
+  <li>importance of well-being of body, <a href="#Page_42">42</a>.</li>
+  </ul></li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_W" id="IX_W"></a>Walking, correct posture in, <a href="#Page_58">58</a>&ndash;<a href="#Page_59">59</a>;
+  <ul class="IX">
+  <li>as exercise, <a href="#Page_94">94</a>;</li>
+  <li>pleasures of, as recreation, <a href="#Page_99">99</a>;</li>
+  <li>for overweight, <a href="#Page_217">217</a>.</li>
+  </ul></li>
+<li>Water, drinking, with meals, <a href="#Page_48">48</a>;
+  <ul class="IX">
+  <li>varying effects of habits of drinking, on constipation, <a href="#Page_52">52</a>;</li>
+  <li>freeing from typhoid germs, <a href="#Page_72">72</a>;</li>
+  <li>importance of pure supply of, <a href="#Page_162">162</a>.</li>
+  </ul></li>
+<li>Water closets, height of seats of, <a href="#Page_54">54</a>.</li>
+<li>Weak feet, causes of, <a href="#Page_60">60</a>;
+  <ul class="IX">
+  <li>disturbances of health due to, <a href="#Page_224">224</a>;</li>
+  <li>means of detecting, <a href="#Page_224">224</a>&ndash;<a href="#Page_225">225</a>.</li>
+  </ul></li>
+<li>Weight, relation of, to longevity, <a href="#Page_30">30</a>&ndash;<a href="#Page_32">32</a>;
+  <ul class="IX">
+  <li>the correct average, <a href="#Page_213">213</a>&ndash;<a href="#Page_214">214</a>;</li>
+  <li>stand<span class="pagenum" title="Page&nbsp;345">&nbsp;</span><a name="Page_345" id="Page_345"></a>ards for, at various ages and heights, <a href="#Page_214">214</a>;</li>
+  <li>avoidance of sudden reduction in, <a href="#Page_217">217</a>&ndash;<a href="#Page_218">218</a>.</li>
+  <li><i>See</i> <a href="#overweight">Overweight</a> <i>and</i> <a href="#underweight">Underweight</a>.</li>
+  </ul></li>
+<li>Wheat-bran, a preventive of constipation, <a href="#Page_52">52</a>.</li>
+<li>Whisky, not to be taken for colds, <a href="#Page_280">280</a>.
+  <ul class="IX">
+  <li><i>See</i> <a href="#alcohol">Alcohol</a>.</li>
+  </ul></li>
+<li>Wholesale costs of uncooked ingredients of standard foods, <a href="#Page_192">192</a>&ndash;<a href="#Page_193">193</a>.</li>
+<li>Will, exercise of the, <a href="#Page_97">97</a>&ndash;<a href="#Page_98">98</a>;
+  <ul class="IX">
+  <li>effort of, necessary to hygienic living, <a href="#Page_126">126</a>&ndash;<a href="#Page_127">127</a>.</li>
+  </ul></li>
+<li>Window-boards, use of, <a href="#Page_9">9</a>&ndash;<a href="#Page_10">10</a>.</li>
+<li>Windows, best ventilation to be had through, <a href="#Page_9">9</a>.</li>
+<li>Wood fires as ventilators, <a href="#Page_10">10</a>.</li>
+<li>Woody fiber necessary in diet, <a href="#Page_41">41</a>.</li>
+<li>Wool, use of, in clothing, <a href="#Page_17">17</a>.</li>
+<li><a name="wrk" id="wrk"></a>Work, normal, one of the great blessings of life, <a href="#Page_91">91</a>;
+  <ul class="IX">
+  <li>arrangement of hours for, <a href="#Page_92">92</a>;</li>
+  <li>need of variety of, <a href="#Page_92">92</a>.</li>
+  <li><i>See</i> <a href="#labor">Labor</a>.</li>
+  </ul></li>
+<li><a name="workandplay" id="workandplay"></a>Work and play, the two great forms of activity, <a href="#Page_89">89</a>;
+  <ul class="IX">
+  <li>adjusting the proportion of, <a href="#Page_90">90</a>.</li>
+  </ul></li>
+<li>Working conditions, disadvantages of the poor regarding, <a href="#Page_128">128</a>&ndash;<a href="#Page_129">129</a>.</li>
+<li>Worry, physical sources of, <a href="#Page_105">105</a>&ndash;<a href="#Page_106">106</a>;
+  <ul class="IX">
+  <li>physical effects of, <a href="#Page_112">112</a>;</li>
+  <li>practising art of serenity as an offset to, <a href="#Page_113">113</a>;</li>
+  <li>ailments aggravated by, <a href="#Page_123">123</a>.</li>
+  </ul></li>
+<li>Writer&#8217;s cramp, cause of, <a href="#Page_62">62</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_Y" id="IX_Y"></a>Yard-arm exercise for faulty posture, <a href="#Page_221">221</a>&ndash;<a href="#Page_222">222</a>.</li>
+<li>Yellow fever, carried by mosquitoes, <a href="#Page_71">71</a>.</li>
+</ul>
+
+<ul class="IX">
+<li><a name="IX_Z" id="IX_Z"></a>Zhebrovski, E.&nbsp;A., experiments of, with cigaret-smoking rabbits, <a href="#Page_255">255</a>.</li>
+</ul>
+
+<p class="transnote" style="text-indent:0;"><b>Transcriber&#8217;s note:</b> Three typographical errors have been corrected, which are marked in the text by <ins class="correction" title="Like this.">underlining and mouse hovers</ins>.  The same has been done with missing footnote or reference marks.  The inconsistent hyphenation of the words <i>borderline, cooperation, coordination, cornstarch, healthymindedness, makeup</i> and <i>smallpox</i>, and the inconsistent accenting of <i>Beiträge, employes</i> and <i>regimé</i> has been left as in the original.</p>
+
+
+
+
+
+
+
+
+<pre>
+
+
+
+
+
+End of Project Gutenberg's How to Live, by Irving Fisher and Eugene Fisk
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+The Project Gutenberg EBook of How to Live, by Irving Fisher and Eugene Fisk
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever.  You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: How to Live
+       Rules for Healthful Living Based on Modern Science
+
+Author: Irving Fisher and Eugene Fisk
+
+Release Date: October 21, 2006 [EBook #19598]
+
+Language: English
+
+Character set encoding: ASCII
+
+*** START OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE ***
+
+
+
+
+Produced by Audrey Longhurst, Laura Wisewell and the Online
+Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+PREVENT LIFE-WASTE--UPBUILD NATIONAL VITALITY
+
+
+  [Illustration: LIVE!
+  THE LIFE EXTENSION INSTITUTE INC.
+  NEW YORK. N. Y.
+  25 WEST 45th STREET]
+
+
+  _Directors_
+
+  Hon. William H. Taft
+  Henry H. Bowman
+  Francis R. Cooley
+  Robert W. de Forest
+  Irving Fisher
+  Eugene Lyman Fisk
+  Harold A. Ley
+  Elmer E. Rittenhouse
+  Charles H. Sabin
+  Frank A. Vanderlip
+
+
+  HON. WILLIAM H. TAFT
+  _Chairman, Board of Directors_
+
+  ELMER E. RITTENHOUSE
+  _President_
+
+  GEN. W. C. GORGAS
+  _Consultant, Sanitation_
+
+  PROF. IRVING FISHER
+  _Chairman, Hygiene Reference Board_
+
+  EUGENE L. FISK, M.D.
+  _Director of Hygiene_
+
+  HAROLD A. LEY
+  _Vice-president and Treasurer_
+
+  JAMES D. LENNEHAN
+  _Secretary_
+
+
+The Institute was established by a group of scientists, publicists, and
+business men, who desired to provide a self-supporting central
+institution of national scope devoted to the science of disease
+prevention--a responsible and authoritative source from which the public
+might draw knowledge and inspiration in the great war of civilization
+against needless sickness and premature death.
+
+
+  LIFE EXTENSION INSTITUTE, Inc.
+  25 WEST 45th STREET :: NEW YORK CITY
+
+
+
+
+HOW TO LIVE
+
+
+
+
+  [Illustration: Hon. William Howard Taft
+  Chairman, Board of Directors Life Extension Institute, Inc.
+  COPYRIGHT MOFFETT STUDIO]
+
+
+
+
+                             HOW TO LIVE
+
+
+                      RULES FOR HEALTHFUL LIVING
+                       BASED ON MODERN SCIENCE
+
+            _AUTHORIZED BY AND PREPARED IN COLLABORATION_
+              _WITH THE HYGIENE REFERENCE BOARD OF THE_
+                   _LIFE EXTENSION INSTITUTE, INC._
+
+                                  BY
+
+                      IRVING FISHER, _Chairman_,
+           PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY
+
+                                 AND
+
+                       EUGENE LYMAN FISK, M.D.,
+                 DIRECTOR OF HYGIENE OF THE INSTITUTE
+
+                           _NINTH EDITION_
+
+                       FUNK & WAGNALLS COMPANY
+                         NEW YORK AND LONDON
+                                 1916
+
+
+
+
+                         COPYRIGHT, 1915, BY
+                       FUNK & WAGNALLS COMPANY
+              (Printed in the United States of America.)
+
+                   *       *       *       *       *
+
+                      _Published, October, 1915_
+                   _Second Edition, November, 1915_
+                   _Third Edition, December, 1915_
+                    _Fourth Edition, March, 1916_
+                     _Fifth Edition, April, 1916_
+                      _Sixth Edition, May, 1916_
+                    _Seventh Edition, June, 1916_
+              _Eighth Revised Edition, September, 1916_
+                   _Ninth Edition, September, 1916_
+
+
+
+
+FOREWORD
+
+
+To one who has been an eye-witness of the wonderful achievements of
+American medical science in the conquest of acute communicable and
+pestilential diseases in those regions of the earth where they were
+supposed to be impregnably entrenched, there is the strongest possible
+appeal in the present rapidly growing movement for the improvement of
+physical efficiency and the conquest of chronic diseases of the vital
+organs.
+
+Through the patient, intelligent and often heroic work of our army
+medical men, and the staff of the United States Public Health Service,
+death-rates supposedly fixed have been cut in half.
+
+While it is true that to the public mind there is a more lurid and
+spectacular menace in such diseases as small-pox, yellow fever and
+plague, medical men and public health workers are beginning to realize
+that, with the warfare against such maladies well organized, it is now
+time to give attention to the heavy loss from lowered physical
+efficiency and chronic, preventable disease, a loss exceeding in
+magnitude that sustained from the more widely feared communicable
+diseases.
+
+The insidious encroachment of the chronic diseases that sap the vitality
+of the individual and impair the efficiency of the race is a matter of
+increasing importance. The mere extension of human life is not only in
+itself an end to be desired, but the well digested scientific facts
+presented in this volume clearly show that the most direct and effective
+means of lengthening human life are at the same time those that make it
+more livable and add to its power and capacity for achievement.
+
+Many years ago, Disraeli, keenly alive to influences affecting national
+prosperity, stated: "Public Health is the foundation on which reposes
+the happiness of the people and the power of a country. The care of the
+public health is the first duty of a statesman." It may well be claimed
+that the care of individual and family health is the first and most
+patriotic duty of a citizen.
+
+These are the considerations that have influenced me to co-operate with
+the life extension movement, and to commend this volume to the earnest
+consideration of all who desire authoritative guidance in improving
+their own physical condition or in making effective the knowledge now
+available for bringing health and happiness to our people.
+
+  WM. H. TAFT.
+  New Haven, June 12, 1915.
+
+
+
+
+PREFACE
+
+
+The purpose of this book is to spread knowledge of _Individual Hygiene_
+and thus to promote the aims of the Life Extension Institute. These may
+be summarized briefly as: (1) to provide the individual and the
+physician with the latest and best conclusions on individual hygiene;
+(2) to ascertain the exact and special needs of the individual through
+periodic health examinations; (3) to induce all persons who are found to
+be in need of medical attention to visit their physicians.
+
+A sad commentary on the low health-ideals which now exist is that to
+most people the expression "_to keep well_" means no more than _to keep
+out of a sick-bed_. Hitherto, the subject-matter of hygiene has been
+considered in its relation to disease rather than to health. In this
+manual, on the other hand, it is treated in its relation to (1) the
+preservation of health; (2) the improvement in the physical condition of
+the individual, and (3) the increase of his vitality. In short, the
+objects of the manual are positive rather than negative. It aims to
+include every practical procedure that, according to the present state
+of our knowledge, an athlete needs in order to make himself superbly
+"fit," or that a mental worker needs in order to keep his wits sharpened
+to a razor-edge. For this reason some suggestions, which might otherwise
+be regarded as of minor importance, have been included and emphasized.
+While it is true that a moderate infraction of some of the minor rules
+of health is not inconsistent with maintaining good health in the sense
+of keeping out of a sick-bed, such infraction, be it ever so moderate,
+is utterly inconsistent with good health in the sense of attaining the
+highest physical and mental efficiency and power.
+
+Future advances of knowledge will doubtless occasion additions to, or
+modifications of, the conclusions stated herein, and these will form the
+subject of subsequent publications by the Institute.
+
+In order that the Institute may have at its disposal the latest and most
+authoritative results of scientific investigations, its Hygiene
+Reference Board was created. The present book is the first general
+statement of the conclusions of this Board after a year of careful
+consideration. These conclusions are the joint product of the members of
+the Board, with the active co-operation of the Director of Hygiene of
+the Institute. They may fairly be said to constitute the most
+authoritative epitome thus far available in the great, but hitherto
+neglected, realm of individual hygiene.
+
+The Chairman of the Board has exercised the function of editor, and is
+responsible for the order and arrangement of the material.
+
+Friends of the Institute may help its work by spreading the ideas given
+in the following pages and by increasing the number of its readers. Such
+profits as may be received by the Institute from the sale of this book
+will be devoted to further philanthropic effort by the Institute.
+
+  IRVING FISHER,
+  EUGENE L. FISK.
+
+  New York, Sept., 1915.
+
+
+
+
+CONTENTS
+
+
+                                                           PAGE
+
+INTRODUCTION                                                  1
+
+
+CHAPTER I
+
+AIR
+
+  SECTION
+  1. HOUSING                                                  7
+  2. CLOTHING                                                14
+  3. OUTDOOR LIVING                                          18
+  4. OUTDOOR SLEEPING                                        20
+  5. DEEP BREATHING                                          24
+
+
+CHAPTER II
+
+FOOD
+
+  1. QUANTITY OF FOOD                                        28
+  2. PROTEIN FOODS                                           35
+  3. HARD, BULKY, AND UNCOOKED FOODS                         40
+  4. THOROUGH MASTICATION                                    44
+
+
+CHAPTER III
+
+POISONS
+
+  1. CONSTIPATION                                            51
+  2. POSTURE                                                 57
+  3. POISONS FROM WITHOUT                                    64
+  4. TEETH AND GUMS                                          78
+
+
+CHAPTER IV
+
+ACTIVITY
+
+  1. WORK, PLAY, REST AND SLEEP                              89
+  2. SERENITY AND POISE                                     105
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+  1. THE FIFTEEN RULES OF HYGIENE                           119
+  2. THE UNITY OF HYGIENE                                   121
+  3. THE OBSTACLES TO HYGIENE                               126
+  4. THE POSSIBILITIES OF HYGIENE                           135
+  5. HYGIENE AND CIVILIZATION                               143
+  6. THE FIELDS OF HYGIENE                                  157
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+  1. NOTES ON FOOD                                          171
+  2. NOTES ON OVERWEIGHT AND UNDERWEIGHT                    212
+  3. NOTES ON POSTURE                                       221
+  4. NOTES ON ALCOHOL                                       227
+  5. NOTES ON TOBACCO                                       250
+  6. AVOIDING COLDS                                         272
+  7. SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES         281
+  8. COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS    286
+  9. EUGENICS                                               293
+
+
+INDEX                                                       325
+
+
+
+
+                       HYGIENE REFERENCE BOARD
+
+                OF THE LIFE EXTENSION INSTITUTE, Inc.
+
+                       IRVING FISHER, Chairman
+
+                    Professor of Political Economy
+                           Yale University
+
+
+#Statistics#
+
+WILLIAM J. HARRIS, Federal Trade Commission, United States Government.
+
+CRESSY L. WILBUR, M.D., Director, Division of Vital Statistics, Dept. of
+Health, State of New York.
+
+WALTER F. WILLCOX, Professor of Economics and Statistics, Cornell
+University.
+
+
+#Public Health Administration#
+
+HERMANN M. BIGGS, M.D., Commissioner of Health, State of New York.
+
+RUPERT BLUE, M.D., Surgeon General, U. S. Public Health Service.
+
+H. M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.
+
+J. B. GREGG CUSTIS, President Board of Medical Supervisors, District of
+Columbia.
+
+SAMUEL G. DIXON, M.D., Commissioner of Health, State of Pennsylvania.
+
+OSCAR DOWLING, M.D., President Board of Health, State of Louisiana.
+
+JOHN S. FULTON, M.D., Secretary Dept. of Health, State of Maryland.
+
+S. S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.
+
+WILLIAM C. GORGAS, Major General U. S. Army.
+
+CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.
+
+J. N. HURTY, M.D., Secretary Board of Health, State of Indiana.
+
+W. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of
+North Carolina.
+
+THEO. B. SACHS, M.D., President The Chicago Tuberculosis Institute.
+
+JOSEPH W. SCHERESCHEWSKY, M.D., U. S. Public Health Service.
+
+GUILFORD H. SUMNER, M.D., Secretary--Executive Officer, Dept. of Health
+and Medical Examiners, State of Iowa.
+
+GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.
+
+C. E. A. WINSLOW, Professor of Public Health, Yale Medical School.
+
+
+#Medicine and Surgery#
+
+LEWELLYS F. BARKER, M.D., Professor of Medicine, Johns Hopkins
+University.
+
+GEORGE BLUMER, M.D., Dean Tale Medical School.
+
+GEORGE W. CRILE, M.D., Professor Clinical Surgery, Western Reserve
+University.
+
+DAVID L. EDSALL, M.D., Professor Clinical Medicine, Harvard University.
+
+HENRY, B. FAVILL, M.D., Professor Clinical Medicine, Rush Medical
+College.
+
+J. H. KELLOGG, M.D., Superintendent Battle Creek Sanitarium.
+
+S. ADOLPHUS KNOPF, M.D., Professor of Medicine, Department of
+Phthisiotherapy, New York Post Graduate Medical School.
+
+WILLIAM J. MAYO, M.D., Ex-President American Medical Association.
+
+VICTOR C. VAUGHAN, M.D., Dean, Dept. of Medicine and Surgery, University
+of Michigan, Ex-President American Medical Association.
+
+HUGH HAMPTON YOUNG, M.D., Assoc. Professor of Urological Surgery, Johns
+Hopkins University and Hospital.
+
+
+#Chemistry, Bacteriology, Pathology, Physiology, Biology#
+
+JOHN F. ANDERSON, M.D., Director Hygienic Laboratory, United States
+Government.
+
+HENRY G. BEYER, M.D., Medical Director, U. S. Navy.
+
+WALTER B. CANNON, M.D., Professor of Physiology, Harvard University.
+
+RUSSELL H. CHITTENDEN, Professor of Physiological Chemistry, Director
+Sheffield Scientific School, Yale University.
+
+OTTO FOLIN, Professor of Biological Chemistry, Harvard Medical School.
+
+M. E. JAFFA, M.S., Professor of Nutrition, University of California.
+
+LAFAYETTE B. MENDEL, Professor of Physiological Chemistry, Sheffield
+Scientific School, Yale University.
+
+RICHARD M. PEARCE, M.D., Professor of Research Medicine, University of
+Pennsylvania.
+
+MAZYCK P. RAVENEL, M.D., Director Laboratory of Hygiene, Professor of
+Preventive Medicine and Bacteriology, University of Missouri.
+
+LEO P. RETTGER, Professor of Bacteriology and Hygiene, Sheffield
+Scientific School, Yale University.
+
+M. J. ROSENAU, M.D., Professor of Preventive Medicine, Harvard Medical
+School.
+
+WILLIAM T. SEDGWICK, Professor of Biology and Public Health,
+Massachusetts Institute of Technology.
+
+HENRY C. SHERMAN, Professor of Food Chemistry, Columbia University.
+
+THEOBALD SMITH, M.D., Director Division of Animal Pathology, Rockefeller
+Institute for Medical Research.
+
+CHARLES W. STILES, M.D., U. S. Public Health Service; Scientific
+Secretary International Health Commission.
+
+A. E. TAYLOR, M.D., Professor Physiological Chemistry, University of
+Pennsylvania.
+
+WILLIAM H. WELCH, M.D., Professor of Pathology, Johns Hopkins
+University; President Board of Health, State of Maryland.
+
+
+#Eugenics#
+
+ALEXANDER GRAHAM BELL, M.D., Board of Scientific Directors, Eugenics
+Record Office.
+
+C. B. DAVENPORT, Director Carnegie Station for Experimental Evolution;
+Director Eugenics Record Office.
+
+DAVID STARR JORDAN, Chancellor Leland Stanford Junior University; Chief
+Director World Peace Foundation.
+
+ELMER E. SOUTHARD, M.D., Professor of Neuropathology, Harvard Medical
+School; Pathologist to Massachusetts State Board of Insanity.
+
+
+#Organized Philanthropy#
+
+MRS. S. S. CROCKETT, Ex-Chairman Committee on Health, General Federation
+of Women's Clubs.
+
+HENRY W. FARNAM, Professor of Economics, Yale University.
+
+LEE K. FRANKEL, 6th Vice-President and Head of Welfare Department,
+Metropolitan Life Insurance Company.
+
+LUTHER H. GULICK, M.D., President Camp Fire Girls of America.
+
+THOMAS N. HEPBURN, M.D., Secretary Connecticut Society for Social
+Hygiene.
+
+WICKLIFFE ROSE, Director International Health Commission.
+
+WM. JAY SCHIEFFELIN, Chairman Executive Committee, Committee of One
+Hundred on National Health.
+
+MAJOR LOUIS LIVINGSTON SEAMAN, M.D., President The China Society.
+
+WILLIAM F. SNOW, M.D., General Secretary, The American Social Hygiene
+Association, Inc.
+
+LAWRENCE VEILLER, Secretary and Director, National Housing Association.
+
+
+#Educational#
+
+SAMUEL HOPKINS ADAMS, Author.
+
+W. H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark
+University.
+
+CHARLES H. CASTLE, M.D., Editor Lancet Clinic.
+
+W. A. EVANS, M.D., Professor Sanitary Science, Northwestern University
+Medical School; Health Editor, Chicago Tribune.
+
+BURNSIDE FOSTER, M.D., Editor St. Paul Medical Journal.
+
+FREDERICK R. GREEN, M.D., Secretary Council on Health and Public
+Instruction, American Medical Association.
+
+NORMAN HAPGOOD, Editor Harper's Weekly.
+
+ARTHUR P. KELLOGG, Managing Editor, The Survey.
+
+J. N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of
+Kentucky.
+
+M. V. O'SHEA, Professor of Education, University of Wisconsin.
+
+HON. WALTER H. PAGE, Ambassador to England.
+
+GEORGE H. SIMMONS, M.D., Editor Journal American Medical Association.
+
+HARVEY W. WILEY, M.D., Director Bureau of Foods, Sanitation and Health,
+Good Housekeeping Magazine.
+
+HENRY SMITH WILLIAMS, M.D., Author.
+
+
+#Industrial Hygiene#
+
+JOHN B. ANDREWS, Secretary American Association for Labor Legislation.
+
+THOMAS DARLINGTON, M.D., Secretary American Iron and Steel Institute.
+
+NORMAN E. DITMAN, M.D., Trustee, American Museum of Safety.
+
+GEORGE M. KOBER, M.D., Dean Medical School of Georgetown University.
+
+W. GILMAN THOMPSON, M.D., Professor of Medicine, Cornell University
+Medical School.
+
+WILLIAM H. TOLMAN, Director The American Museum of Safety.
+
+
+#Mouth Hygiene#
+
+W. G. EBERSOLE, M.D., D.D.S., Secretary-Treasurer, The National Mouth
+Hygiene Association.
+
+ALFRED C. FONES, D.D.S., Chairman Dental Committee, Bridgeport Board of
+Health.
+
+
+#Physical Training#
+
+WM. G. ANDERSON, M.D., Director Gymnasium, Yale University.
+
+GEORGE J. FISHER, M.D., Secretary International Committee, Y. M. C. A.
+
+R. TAIT MCKENZIE, M.D., Professor of Physical Education and Director of
+the Department, University of Pennsylvania.
+
+EDWARD A. RUMELY, M.D., President The Interlaken School.
+
+DUDLEY A. SARGENT, M.D., Director Gymnasium, Harvard University.
+
+PROF. ALONZO A. STAGG, Director Gymnasium, University of Chicago.
+
+THOMAS A. STOREY, M.D., Professor of Hygiene, College of the City of New
+York.
+
+
+#Foreign Advisory Board#
+
+AUSTRIA
+
+LUDWIG TELEKY, M.D., Department of Social Medicine, Vienna University.
+
+CANADA
+
+JOHN GEORGE ADAMI, M.D., Professor of Pathology and Bacteriology, McGill
+University, Montreal.
+
+ENGLAND
+
+SIR THOMAS OLIVER, Professor of Physiology, Durham University.
+
+FRANCE
+
+ARMAND GAUTIER, M.D., Professor of Chemistry, Faculty of Medicine,
+Paris.
+
+GERMANY
+
+PROF. DR. KARL FLUeGGE, Director Hygienic Institute, Berlin.
+
+ITALY
+
+LEONARDO BIANCHI, Professor of Psychiatry, University of Naples.
+
+JAPAN
+
+PROF. DR. S. KITASATO, Chief of the Kitasato Institute for Infectious
+Diseases, Tokyo.
+
+RUSSIA
+
+IVAN PETROVIC PAVLOV, Prof. of Physiology, Imperial Military Academy of
+Medicine, Petrograd.
+
+
+
+
+                         PORTRAITS OF MEMBERS
+                                OF THE
+                       HYGIENE REFERENCE BOARD
+
+
+[Illustration: Dr. Lewellys F. Barker]
+
+[Illustration: Dr. John F. Anderson]
+
+[Illustration: Dr. Hermann M. Biggs]
+
+[Illustration: Dr. Alexander Graham Bell]
+
+[Illustration: Dr. William G. Anderson]
+
+[Illustration: Dr. John B. Andrews]
+
+[Illustration: Samuel Hopkins Adams]
+
+[Illustration: Prof. W. H. Burnham]
+
+[Illustration: Prof. Russell H. Chittenden]
+
+[Illustration: Dr. George W. Crile]
+
+[Illustration: Dr. Rupert Blue]
+
+[Illustration: Dr. Chas. H. Castle]
+
+[Illustration: Dr. George Blumer]
+
+[Illustration: Mrs. S. S. Crockett]
+
+[Illustration: Dr. Samuel G. Dixon]
+
+[Illustration: Prof. Henry W. Farnam]
+
+[Illustration: Dr. W. A. Evans]
+
+[Illustration: Dr. C. B. Davenport]
+
+[Illustration: Dr. W. G. Ebersole]
+
+[Illustration: Dr. Norman E. Ditman]
+
+[Illustration: Dr. Oscar Dowling]
+
+[Illustration: Dr. Eugene L. Fisk]
+
+[Illustration: Dr. Otto Folin]
+
+[Illustration: Dr. George J. Fisher]
+
+[Illustration: Prof. Irving Fisher]
+
+[Illustration: Dr. Alfred C. Fones]
+
+[Illustration: Dr. Burnside Foster]
+
+[Illustration: Dr. Henry B. Favill]
+
+[Illustration: Dr. Luther H. Gulick]
+
+[Illustration: Mr. Norman Hapgood]
+
+[Illustration: Mr. Lee K. Frankel]
+
+[Illustration: Gen. Wm. C. Gorgas]
+
+[Illustration: Dr. Frederick R. Green]
+
+[Illustration: Dr. S. S. Goldwater]
+
+[Illustration: Dr. John S. Fulton]
+
+[Illustration: Dr. J. H. Kellogg]
+
+[Illustration: Dr. S. Adolphus Knopf]
+
+[Illustration: Dr. J. N. Hurty]
+
+[Illustration: Chancellor David Starr Jordan]
+
+[Illustration: Prof. M. E. Jaffa]
+
+[Illustration: Mr. Calvin W. Hendrick]
+
+[Illustration: Mr. William J. Harris]
+
+[Illustration: Hon. Walter H. Page]
+
+[Illustration: Dr. Geo. M. Kober]
+
+[Illustration: Dr. J. N. McCormack]
+
+[Illustration: Prof. Lafayette B. Mendel]
+
+[Illustration: Dr. W. S. Rankin]
+
+[Illustration: Mr. Edward Bunnell Phelps]
+
+[Illustration: Prof. R. Tait McKenzie]
+
+[Illustration: Dr. Dudley A. Sargent]
+
+[Illustration: Dr. M. J. Rosenau]
+
+[Illustration: Prof. Leo. F. Rettger]
+
+[Illustration: Mr. Wickliffe Rose]
+
+[Illustration: Dr. Theodore B. Sachs]
+
+[Illustration: Dr. Edward A. Rumely]
+
+[Illustration: Prof. Mazyck P. Ravenel]
+
+[Illustration: Dr. J. W. Schereschewsky]
+
+[Illustration: Dr. Wm. Jay Schieffelin]
+
+[Illustration: Dr. Elmer E. Southard]
+
+[Illustration: Prof. Alonzo A. Stagg]
+
+[Illustration: Major Louis L. Seaman]
+
+[Illustration: Dr. W. F. Snow]
+
+[Illustration: Prof. A. E. Taylor]
+
+[Illustration: Dr. Chas. W. Stiles]
+
+[Illustration: Dr. Victor C. Vaughan]
+
+[Illustration: Dr. Thomas A. Storey]
+
+[Illustration: Prof. George C. Whipple]
+
+[Illustration: Dr. William H. Tolman]
+
+[Illustration: Prof. Walter E. Willcox]
+
+[Illustration: Dr. Henry Smith Williams]
+
+[Illustration: Dr. Cressy L. Wilbur]
+
+[Illustration: Prof. C. E. A. Winslow]
+
+[Illustration: Dr. Hugh Young]
+
+[Illustration: Dr. Harvey W. Wiley]
+
+
+
+
+HOW TO LIVE
+
+INTRODUCTION
+
+
+The purpose of the Life Extension Institute embraces the extension of
+human life, not only as to length, but also, if we may so express it, as
+to breadth and depth. It endeavors to accomplish this purpose in many
+ways, but especially through individual hygiene.
+
+Thoroughly carried out, individual hygiene implies high ideals of
+health, strength, endurance, symmetry, and beauty; it enormously
+increases our capacity to work, to be happy, and to be useful; it
+develops, not only the body, but the mind and the heart; it ennobles the
+man as a whole.
+
+[Sidenote: Medieval Ideals]
+
+We in America inherit, through centuries of European tradition, the
+medieval indifference to the human body, often amounting to contempt.
+This attitude was a natural outgrowth of the theological doctrine that
+the "flesh is in league with the devil" and so is the enemy of the
+soul. In the Middle Ages saintliness was often associated with
+sickliness. Artists, in portraying saints, often chose as their models
+pale and emaciated consumptives.
+
+We are beginning to cut loose from this false tradition and are working
+toward the establishment of more wholesome ideals. It is probably true,
+for instance, that the man or the woman who is unhealthy is now
+handicapped in opportunities for marriage, which may be considered an
+index to the ideals of society.
+
+[Sidenote: The Present Health Movement]
+
+A great health movement is sweeping over the entire world. Hygiene has
+repudiated the outworn doctrine that mortality is fatality and must
+exact year after year a fixed and inevitable sacrifice. It aims instead
+to set free human life by applying modern science. Science, which has
+revolutionized every other field of human endeavor, is at last
+revolutionizing the field of health conservation.
+
+[Sidenote: Medical Practise]
+
+The practise of medicine, which for ages has been known as the "healing
+art," is undergoing a gradual but radical revolution. This is due to the
+growing realization that an ounce of prevention is worth a pound of
+cure. As teachers and writers on hygiene, as trainers for college
+athletes, as advisers for the welfare departments of large industrial
+plants, and in many other directions, physicians are finding fields for
+practising preventive medicine. Even the family physician is in some
+cases being asked by his patients to keep them well instead of curing
+them after they have fallen sick.
+
+Furthermore, the preventive methods of modern medicine are being applied
+by the people themselves, as witness the great vogue to-day of sleeping
+out of doors; the popularity, not always deserved, of health foods and
+drinks; the demand for uncontaminated water supplies, certified milk,
+inspected meat and pure foods generally; the world-wide movement against
+alcohol, and the legislation to correct wrong conditions of labor and to
+safeguard the laborer.
+
+Labor itself to-day is being held in honor, and idleness in dishonor.
+Ideals are being shifted from those of "leisure" to those of "service."
+Work was once considered simply a curse of the poor. The real gentleman
+was supposed to be one who was able to live without it. The king, who
+set the styles, was envied because he "did not have to work," but had
+innumerable people to do work for him. His ability to work, his
+efficiency, his endurance, were the last things to which he gave
+consideration. To-day kings, emperors, presidents are trying to find out
+how they can keep in the fittest condition and accomplish the greatest
+possible amount of work. Even among society women, some kind of work is
+now "the thing."
+
+[Sidenote: High Ideals]
+
+One of the most satisfying tasks for any man or woman to-day is to take
+part in this movement toward truer ideals of perfect manhood and
+womanhood. Our American ideals, though improving, are far inferior to
+those, for instance, of Sweden; and these, in turn, are not yet worthy
+to be compared with those of ancient Greece, still preserved for our
+admiration in imperishable marble. With our superior scientific
+knowledge, our health ideals ought, as a matter of fact, to excel those
+of any other age. They should not stop with the mere negation of
+disease, degeneracy, delinquency, and dependency. They should be
+positive and progressive. They should include the love of a perfect
+muscular development, of integrity of mental and moral fiber.
+
+There should be a keen sense of enjoyment of all life's activities. As
+William James once said, simply to live, breathe and move should be a
+delight. The thoroughly healthy person is full of optimism; "he
+rejoiceth like a strong man to run a race." We seldom see such
+overflowing vitality except among children. When middle life is reached,
+or before, our vital surplus has usually been squandered. Yet it is in
+this vital surplus that the secret of personal magnetism lies. Vital
+surplus should not only be safeguarded, but accumulated. It is the
+balance in the savings bank of life. Our health ideals must not stop at
+the avoidance of invalidism, but should aim at exuberant and exultant
+health. They should savor not of valetudinarianism, but of athletic
+development. Our aim should be not to see how much strain our strength
+can stand, but how great we can make that strength. With such an aim we
+shall, incidentally and naturally, find ourselves accomplishing more
+work than if we aimed directly at the work itself. Moreover, when such
+ideals are attained, work instead of turning into drudgery tends to
+turn into play, and the hue of life seems to turn from dull gray to the
+bright tints of well-remembered childhood. In short, our health ideals
+should rise from the mere wish to keep out of a sick bed to an eagerness
+to become a well-spring of energy. Only then can we realize the
+intrinsic wholesomeness and beauty of human life.
+
+
+
+
+CHAPTER I
+
+AIR
+
+
+Section I--Housing
+
+Air is the first necessity of life. We may live without food for days
+and without water for hours; but we cannot live without air more than a
+few minutes. Our air supply is therefore of more importance than our
+water or food supply, and good ventilation becomes the first rule of
+hygiene.
+
+Living and working rooms should be ventilated both before occupancy and
+while occupied.
+
+It must be remembered that the mere construction of the proper kind of
+buildings does not insure ventilation. We may have model dwellings, with
+ideal window-space and ventilating apparatus, but unless these are
+actually used, we do not benefit thereby.
+
+[Sidenote: Features of Ventilation]
+
+The most important features of ventilation are motion, coolness, and the
+proper degree of humidity and freshness.
+
+[Sidenote: Drafts]
+
+There is an unreasonable prejudice against air in motion. A gentle draft
+is, as a matter of fact, one of the best friends which the seeker after
+health can have. Of course, a strong draft directed against some exposed
+part of the body, causing a local chill for a prolonged time, is not
+desirable; but a gentle draft, such as ordinarily occurs in good
+ventilation, is extremely wholesome.
+
+[Sidenote: Air and Catching Colds]
+
+It goes without saying that persons unaccustomed to ventilation, and
+consequently over-sensitive to drafts, should avoid over-exposure while
+they are in process of changing their habits. But after even a few days
+of enjoyment of air in motion, with cautious exposure to it, the
+likelihood of cold is greatly diminished; and persons who continue to
+make friends with moving air soon become almost immune to colds.
+
+The popular idea that colds are derived from drafts is greatly
+exaggerated. A cold of any kind is usually a catarrhal disease of germ
+origin, to which a lowered vital resistance is a predisposing cause.
+
+The germs are almost always present in the nose and throat. It is
+exposure to a draft plus the presence of germs and a lowered resistance
+of the body which produces the usual cold. Army men have often noted
+that as long as they are on the march and sleep outdoors, they seldom or
+never have colds, but they develop them as soon as they get indoors
+again. See SUPPLEMENTARY NOTES, "Avoiding Colds."
+
+Of course, one must always use common sense and never grow foolhardy. It
+is never advisable that a person in a perspiration should sit in a
+strong draft.
+
+[Sidenote: Windows]
+
+The best ventilation is usually to be had through the windows. We advise
+keeping windows open almost always in summer; and often open in winter.
+
+One should have a cross-current of air whenever practicable; that is, an
+entrance for fresh air and an exit for used air at opposite sides of the
+room. Where there can not be such a cross-current, some circulation can
+be secured by having a window open both top and bottom.
+
+[Sidenote: Window-boards]
+
+In winter, ventilation is best secured by means of a window-board. This
+is a board the edge of which rests on the edge of the window-sill, the
+ends being attached firmly to the window-frame. It affords a vertical
+surface three or four inches high and situated three or four inches in
+front of the window, so as to deflect the cold air upward when the
+window is slightly opened. The air will then reach the breathing-zone,
+instead of flowing on to the floor and chilling the feet, which is the
+usual consequence of opening a window in winter. It seems tragic to
+think that for lack of some such simple device, which anyone can make or
+buy, there is now an almost complete absence of winter ventilation in
+most houses.
+
+[Sidenote: Air-fans]
+
+Air should never be allowed to become stagnant. When there is no natural
+movement in the air, it should be put in motion by artificial means.
+This important method of practising air-hygiene is becoming quite
+generally available through the introduction of electric currents into
+dwellings and other buildings and the use of electric fans. Even a hand
+fan is of distinct hygienic value.
+
+[Sidenote: Heating Systems]
+
+A wood or grate fire is an excellent ventilator. A heating-system which
+introduces warmed new air is better than one acting by direct radiation,
+provided the furnace is well constructed and gas-proof.
+
+[Sidenote: Cool Air]
+
+The importance of coolness is almost as little appreciated as the
+importance of motion. Most people enervate themselves by heat,
+especially in winter. The temperature of living-rooms and work-rooms
+should not be above 70 degrees, and, for people who have not already
+lost largely in vigor, a temperature of 5 to 10 degrees lower is
+preferable. Heat is depressing. It lessens both mental and muscular
+efficiency. Among the employes of a large commercial organization in New
+York who were examined by the Life Extension Institute, some of the men
+in one particular room were suffering from an increase of body
+temperature and a skin rash. On investigation it was found that the room
+in which they worked was overheated. There was no special provision for
+ventilation. A window-board was installed, with the result that the men
+recovered and no other cases of skin rash occurred in that room.
+
+[Sidenote: Dry air]
+
+As to dryness of air, there is little which the individual can do except
+to choose a dry climate in which to live or spend his vacations.
+Unfortunately, there is not as yet any simple and cheap way of drying
+house air which is too moist, as is often the case in warm weather.
+
+[Sidenote: Humidity]
+
+In the cold season, indoor air is often too dry and may be moistened
+with advantage. This may be done, to some extent, by heating water in
+large pans or open vessels. But for efficient moistening of the air,
+either a very large evaporating-surface or steam jets are required. The
+small open vessels or saucers on which some people rely, even when
+located in the air-passages of a hot-air furnace, have only an
+infinitesimal influence. Vertical wicks of felt with their lower ends in
+water kept hot by the heating apparatus yield a rapid supply of
+moisture. Evaporation is greatly facilitated if the water or wicks are
+placed in the current of heated air entering the room. By a suitable
+construction, the water may be replenished automatically. In very cold
+dry weather, the air-supply of an ordinary medium-sized house requires
+the addition of not less than 10 gallons of moisture every 24 hours, and
+sometimes much more.
+
+Some authorities doubt any ill effects from extreme dryness. This is a
+subject yet to be cleared by experimental research.
+
+[Sidenote: Freshness]
+
+It is obvious that fresh pure air is preferable to impure air. Air may
+be vitiated by poisonous gases, by dust and smoke, or by germs. Dust and
+smoke often go together.
+
+Lighting by electricity is preferable to lighting by gas, as some of the
+gas is liable to escape and vitiate the air.
+
+[Sidenote: Tobacco Smoke]
+
+A very common and at the same time injurious form of air-vitiation is
+that from tobacco smoke. Smoking, especially in a closed space such as a
+smoking-room or smoking-car, vitiates the air very seriously, for smoker
+and non-smoker alike.
+
+[Sidenote: Dust]
+
+As to dust, the morbidity and mortality rates in certain occupations,
+particularly those known as the dusty trades, are appreciably and even
+materially greater than in dustless trades.
+
+An accumulation of house-dust should be avoided. The dust should be
+removed--not by the old-fashioned feather duster which scatters the dust
+into the air--but by a damp or oiled cloth. Dust-catching furniture and
+hangings of plush, lace, etc., are not hygienic. A carpet-sweeper is
+more hygienic than a broom, and a vacuum cleaner is better than a
+carpet-sweeper. The removable rug is an improvement hygienically over
+the fixed carpet.
+
+[Sidenote: Bacteria]
+
+The bacteria in air ride on the dust-particles. In a clean hospital
+ward, when air was agitated by dry sweeping, the number of colonies of
+bacteria collected on a given exposure rose twenty-fold, showing the
+effect of ordinary broom-sweeping.
+
+[Sidenote: Sunlight]
+
+The air we breathe should be sunlit when possible. Many of our germ
+enemies do not long survive in sunlight.
+
+
+Section II--Clothing
+
+Air may be shut out not only by tight houses but also by tight clothes.
+It follows that the question of clothing is closely related to the
+question of ventilation. In fact it is a reasonable inference from
+modern investigations that air-hygiene concerns the skin quite as much
+as the lungs. Therefore the hygiene of clothing assumes a new and
+hitherto unsuspected importance. A truly healthy skin is not the waxy
+white which is so common, but one which glows with color, just as do
+healthy cheeks exposed to the open air.
+
+[Sidenote: Porous Clothes]
+
+The hygiene of clothing includes ventilation and freedom from pressure,
+moderate warmth, and cleanliness. Loose, porous underclothes are already
+coming into vogue. But effective ventilation, namely such as will allow
+free access of air to the skin, requires that our outer
+clothes--including women's gowns and men's shirts, vests, vest-linings,
+and coat-linings--should also be loose and porous. Here is one of the
+most important but almost wholly neglected clothing reforms. Most
+linings and many fabrics used in outer clothes are so tightly woven as
+to be impervious to air. Yet porous fabrics are always available,
+including porous alpacas for lining. To test a fabric it is only
+necessary to place it over the mouth and observe whether it is possible
+or easy to blow the breath through it.
+
+[Sidenote: Air-baths]
+
+At times we can enjoy relief from clothing altogether. An air-bath
+promotes a healthy skin and aids it in the performance of its normal
+functions. Not every one can visit air-bath establishments or outdoor
+gymnasia or take the modern nude cure by which juvenile consumptives are
+sometimes treated (even in winter, after becoming gradually accustomed
+to the cold); but any one can spend at least a little time in a state of
+nature. Both at the time of rising in the morning and upon retiring at
+night, there are many things which are usually done while one's clothes
+are on which could be done just as well while they are off. Brushing the
+teeth, washing the hands, shaving, etc., necessarily consume some time
+during which the luxury of an air-bath can be enjoyed. Exercises should
+also be taken at these times. Exercising in cold air, _if not too cold_,
+with clothing removed, is an excellent means of hardening the skin and
+promoting good digestion.
+
+[Sidenote: Tight Clothing]
+
+[Sidenote: Shoes]
+
+The constriction from rigid or tight corsets, belts (the latter in men
+as well as in women), tight neckwear, garters, etc., interferes with the
+normal functions of the organs which they cover. All such constriction
+should be carefully avoided. The tight hats generally worn by men check
+the circulation in the scalp. Tight shoes with extremely high heels
+deform the feet and interfere with their health. The barefoot cure is
+not always practicable, but any one can wear broad-toed shoes with a
+straight inner edge and do his part to help drive pointed toes out of
+fashion. Such a reform should not be so difficult as to rid the women of
+China of their particular form of foot-binding. Several anatomical types
+of shoes, that is, shoes made to fit the normal foot instead of to force
+the foot to fit them, are now available. In all except cold weather, low
+shoes are preferable to high shoes. When possible, sandals, now
+fortunately coming into fashion, are preferable to shoes, especially in
+early childhood (but the adult, whose calf-muscles and foot-structure
+are not often adapted to such foot-gear, must be cautious in their use
+lest flat-foot result).
+
+[Sidenote: Cottons, Linens, Woolens]
+
+Only the minimum amount of clothing that will secure warmth should be
+worn. Woolens protect most, but they require the least exercise of the
+temperature-regulating apparatus of the body. While wool is also highly
+absorbent of moisture, it does not give off that moisture quickly
+enough. Hence, if worn next to the skin, it becomes saturated with
+perspiration, which it long retains to the disadvantage of the skin.
+Consequently woolen clothing is best confined to overcoats and outer
+garments, designed especially for cold weather. The underclothes should
+be made of some better conducting and more quickly drying material, such
+as cotton or linen. In winter light linen-mesh and medium wool over
+that, or "double-deck" linen and wool underclothes, can be worn by those
+who object to either linen or wool alone.
+
+[Sidenote: Color]
+
+As to color, the more nearly white the clothes the better. This is
+especially true in summer, but there is believed to be some advantage in
+white at all seasons.
+
+Those who have learned to clothe themselves properly find that they have
+grown far more independent of changing weather conditions. They do not
+suffer greatly from extreme summer heat nor extreme winter cold.
+Especially do they note that "raw" or damp cold days no longer tax their
+strength.
+
+
+Section III--Outdoor Living
+
+[Sidenote: Out-of-door Air]
+
+But we must not depend altogether on ventilating our houses and our
+clothes. We must turn our thoughts toward an outdoor life. The air of
+the best ventilated house is not as good as outdoor air. Those who spend
+much of their lives in the open enjoy the best health and the greatest
+longevity. It is a great advantage to go into camp in summer and to live
+in the country as much as possible.
+
+Climate, of itself, is a secondary consideration. Not every one can
+choose the best climate in the world, and, after all, the main
+advantages of fresh air can be enjoyed in almost any locality. Even in a
+city, outdoor air is, under ordinary circumstances, wonderfully
+invigorating.
+
+[Sidenote: Dampness]
+
+The common prejudice against damp air greatly exaggerates its evils.
+While moderate dryness of air is advantageous, it seems nevertheless
+true that to live in damp, even foggy, air out-of-doors is, in general,
+more healthful than to live shut up indoors.
+
+[Sidenote: Outdoor Schools]
+
+Observations have shown that the pupils in outdoor and open-window
+schools are not only kept more healthy but learn more quickly than those
+in the ordinary schools. It is even claimed that tuberculous children in
+an outdoor school may make more rapid progress in their studies than the
+more normal children in a badly ventilated school. Parents should insist
+on fresh air for their children when at school. They should also insist
+on outdoor playgrounds.
+
+[Sidenote: Outdoor Recreations]
+
+For themselves, also, they should not neglect outings, picnics, and
+visits to parks. Whenever practicable, outdoor recreation should be
+chosen in preference to indoor recreation.
+
+[Sidenote: Occupations]
+
+Above all, outdoor occupations should, when possible, be chosen in
+preference to indoor occupations, such as working on a farm rather than
+in a factory. It would help solve some of the greatest problems of
+civilization, if, in consequence of an increased liking for outdoor life,
+larger numbers of our population should join the "back-to-the-farm"
+movement. Leaving the country for the city is often disastrous even for
+the purpose in view, namely to gain wealth. For wealth gained at the
+expense of health always proves in the end a bitter joke. The victim
+proceeds through the rest of his life to spend wealth in pursuit of
+health.
+
+
+Section IV--Outdoor Sleeping
+
+Unfortunately most people can not live out of doors all of the time, and
+many are so situated that they can not even secure ventilation, granted
+that they want it. But there is one important part of the twenty-four
+hours when most people can completely control their own air supply. This
+is at night. We spend a third of our time in bed. Most of us live such
+confined lives during the day that we should all the more avail
+ourselves of our opportunities to practise air hygiene at night.
+
+[Sidenote: Tuberculosis]
+
+[Sidenote: Well Persons]
+
+It is the universal testimony of those who have slept out-of-doors that
+the best ventilated sleeping-room is far inferior in healthfulness to an
+outdoor sleeping-porch, open tent, or window tent (large enough to
+include the whole bed). For generations, outdoor sleeping has
+occasionally been used as a health measure in certain favorable climates
+and seasons. But only in the last two decades has it been used in
+ordinary climates and all the year round. Dr. Millet, a Brockton
+physician, began some years ago to prescribe outdoor sleeping for some
+shoe-factory workmen who were suffering from tuberculosis. As a
+consequence, in spite of their insanitary working-places (where they
+still continued to work while being treated for tuberculosis), they
+often conquered the disease in a few months. It was largely this
+experience which led to the general adoption, irrespective of climate,
+of outdoor sleeping for the treatment of tuberculosis. The practise has
+since been introduced for nervous troubles and for other diseases,
+including pneumonia. Latterly the value of outdoor sleeping for _well_
+persons of all classes, infants and children as well as adults, has come
+to be widely recognized.
+
+[Sidenote: Vital Resistance]
+
+Outdoor sleeping increases the power to resist disease, and greatly
+promotes physical vigor, endurance, and working power.
+
+[Sidenote: Night Air]
+
+Many people are still deterred from sleeping out by a mistaken fear of
+night air and of the malaria which they imagine this dreaded night air
+may bring. To-day we know that malaria is communicated by the bite of
+the anopheles mosquito and never by the air. The moral of this is not to
+shut out the night air, but, when necessary, to shut out the mosquito by
+screens. The experiment has been made of sleeping out-of-doors _in
+screened cages_ in the most malarial of places and no malarial infection
+resulted, though those who were unprotected and were consequently bitten
+by mosquitoes contracted malaria as usual. The truth is that night air,
+especially in cities, is distinctly purer than day air, on account of
+the fact that there is much less traffic at night to stir up dust.
+
+[Sidenote: Protection From Cold]
+
+It is very important, in any sleeping balcony, to be protected from the
+wind by a sash on one or two or--in very windy places--three sides. But
+of course sleeping out-of-doors does not reach its maximum efficiency if
+there is too much protection, that is, if the sleeping-out place is so
+shut in that very free currents of air are not secured. An outdoor
+porch really ceases to be an outdoor porch, when enclosed on four sides.
+
+A roll curtain (preferably rolling from the bottom) can be arranged on
+the open side or sides, to be used in case of storms only. In cold
+weather a thick mattress, or two mattresses, should be used. It is not
+only what is over the sleeper, but also what is under him, that keeps
+him warm. The body should be warmly clad, and the head and neck
+protected by a warm cap or helmet or hood. To prevent the entrance of
+cold air under the bedclothes, one or more blankets should be extended
+at least two feet beyond the head, with a central slit for the head.
+Early awakening by the light may, if necessary, be prevented by touching
+the eyelids with burnt cork, or by bandaging the eyes with a black cloth
+or stocking. Sheets should be well warmed in the winter-time before
+being used. They can easily be warmed with a hot-water bag, flat-iron,
+or soapstone. Blankets next to the skin are not hygienic.
+
+[Sidenote: Sleeping-tents]
+
+Sleeping out is really much easier than most people imagine. In fact,
+few, if any, of the other cardinal rules of hygiene are so easy to
+obey. Where a sleeping-porch is not available, an inward window tent can
+always be had which puts the sleeper practically out-of-doors and at the
+same time cuts off his tent from the rest of the room.
+
+[Sidenote: Outdoor Tents]
+
+An outdoor tent must be kept well opened. Otherwise it fails of its
+purpose. The common opinion that a tent is ventilated through the
+"meshes" of the canvas is erroneous. Canvas is a tightly woven fabric
+and impervious to air. That is why it makes good sails. One of the most
+modern boys' camps has given up the use of tents altogether, employing
+instead open wooden "shacks," because of the difficulty of keeping the
+tents sufficiently open, especially in rainy weather.
+
+Complete directions for convenient out-of-door sleeping will be
+furnished, upon application, by the Life Extension Institute.
+
+
+Section V--Deep Breathing
+
+Ordinarily breathing should be unconscious, but every day deep breathing
+exercises should be employed. "A hundred deep breaths a day" is one
+physician's recipe for avoiding tuberculosis. A Russian author, who
+suffered a nervous breakdown, found--after trying many other aids to
+health without success--that a retired life for several months in the
+mountains in which simple deep-breathing exercises practised
+systematically every day formed the central theme, effected a permanent
+cure. Deep breathing is a great resource for people who are shut in most
+of the day. If they will seize the chance, whenever it offers, to step
+out-of-doors and take a dozen deep breaths, they can partly compensate
+for the evils of indoor living.
+
+In ordinary breathing only about 10 per cent. of the lung contents is
+changed at each breath. In deep breathing a much larger percentage is
+changed, the whole lung is forced into action, and the circulation of
+the blood in the abdomen is more efficiently maintained, thus equalizing
+the circulation throughout the body. The blood-pressure is also
+favorably influenced, especially where increased pressure is due to
+nervous or emotional causes.
+
+[Sidenote: Breathing Exercises]
+
+Breathing exercises should be deep, slow, rhythmic, and through the
+nose, not through the mouth. A certain Oriental deep-breathing exercise
+is particularly valuable to insure slowness and evenness of the breath.
+It consists of pressing a finger on the side of the nose, so as to
+close one nostril, breathing in through the other nostril, breathing out
+of the first nostril in the same manner and then reversing the process.
+Attention to the slight sound of the air, as it passes through the nose,
+enables one to know whether the breathing is regular or is slightly
+irregular. Such breathing exercises can be taken at the rate of three
+breaths per minute, and the rate gradually reduced until it is only two
+or even less per minute.
+
+[Sidenote: Muscular Exercise]
+
+Muscular exercises stimulate deep breathing, and, in general, the two
+should go together. But deep breathing by itself is also beneficial, if
+very slow. Forced _rapid_ breathing is comparatively valueless, and
+indeed may be positively harmful. Oxygen is absorbed only according to
+the demand for it in the body and not according to the supply.
+
+[Sidenote: Singing]
+
+Singing requires deep breathing, and is for that and other reasons an
+excellent hygienic practise.
+
+[Sidenote: Mental State]
+
+The mode of our breathing is closely related to our mental condition;
+either influences the other. Agitation makes us catch our breath, and
+sadness makes us sigh. Conversely, slow, even breathing calms mental
+agitation. It is not without reason that, in the East, breathing
+exercises are used as a means of cultivating mental poise and as an aid
+to religious life.
+
+
+
+
+CHAPTER II
+
+FOOD
+
+
+Section I--Quantity of Food
+
+The body has often been compared to a blacksmith's forge, the lungs
+being the bellows and food the coal. The comparison is a good one, for
+food is actually burned in the body by the aid of the air we breathe.
+
+[Sidenote: Calories]
+
+All food is capable of being used as body-fuel and by far the greater
+part of it is so used. Consequently, food is measured in fuel-units,
+called calories. Many people eat too much, that is, too many calories;
+some eat too little, that is, too few calories. In both cases the person
+is usually unaware of the fact, because he makes the mistake of
+measuring his food by its weight or bulk. Some foods are concentrated,
+that is, contain many calories of food value in a given bulk; others are
+bulky, that is, contain few calories in a given bulk. For instance,
+olive oil is concentrated, and most vegetables are bulky. A third of an
+ounce of olive oil contains 100 calories, which is as much as is
+contained in a pound or more of tomatoes, lettuce, celery, cucumbers,
+string beans, asparagus, or watermelon.
+
+It will help to give a picture of food values if, before going further,
+we note how much it takes of some of the common foods to make a given
+amount of food value, say 100 calories. It is surprising in how many
+cases the ordinary amount of food served at table happens to contain
+about 100 calories. We find 100 calories in a small lamb chop (weighing
+about an ounce); in a large egg (about 2 ounces); in a small side-dish
+of baked beans (about 3 ounces); in 11/2 cubic inches of cheese (about an
+ounce); in an ordinary side-dish of sweet corn (about 31/2 ounces); in one
+large-sized potato (if baked, about 3 ounces; if boiled, about
+4 ounces); in an ordinary thick slice of bread (about 11/2 ounces); in one
+shredded wheat biscuit (about an ounce); in a very large dish of oatmeal
+(about 6 ounces); in a small piece of sponge-cake (about an ounce); in a
+third of an ordinary piece of pie (about 11/2 ounces); in three
+teaspoonfuls or 11/2 lumps of sugar (about 1 ounce); in a dozen peanuts
+(about 1/3 of an ounce); in eight pecans (about 1/2 an ounce); in four
+prunes (about 1 ounce); in two apples (about 7 ounces); in a large
+banana (about 4 ounces) in half a cantaloup (about 9 ounces); in seven
+olives (about 11/2 ounces); in a very large orange (about 10 ounces); in
+an ordinary pat of butter (about 1/2 an ounce); in a quarter of a glass of
+cream (about 2 ounces); in a small glass of milk (about 5 ounces). (See
+SUPPLEMENTARY NOTES for "Table of Food Values.")
+
+The ordinary sedentary man needs about 2,500 calories per day. But the
+larger the person (provided the bulk is due to muscle and active tissue
+and not to fat) or the more muscular the work he does, the more food he
+needs. It has been found that the number and activity of cells forming
+the organs and muscles and blood affect the food requirement.
+
+[Sidenote: Favorable Weight]
+
+Life insurance experience has clearly shown that weight, especially in
+relation to age, is an important factor in influencing longevity.
+
+Except in the earlier ages of life, overweight (reckoned relatively to
+the average for that age) is a more unfavorable condition, in its
+influence on longevity, than underweight.
+
+The question of whether an individual is really underweight or
+overweight can not be determined solely by the life insurance tables.
+(See SUPPLEMENTARY NOTES, "Influence of Build on Longevity.") Some types
+who are of average weight according to the table, may be either
+underweight or overweight when considered with regard to their framework
+and general physical structure. Nevertheless, it should be remembered
+that notwithstanding the effort of life insurance companies to carefully
+select the favorable types of overweight and underweight, the mortality
+experience on youthful underweights has been unfavorable, and the
+mortality experience on middle aged and elderly overweights has been
+decidedly unfavorable. The lowest mortality is found among those who
+average, as a group, a few pounds over the average weight before age 35,
+and a few pounds under the average weight after age 35. That is, after
+the age of 35, overweight is associated with an increasingly high death
+rate, and at middle life it becomes a real menace to health, either by
+reason of its mere presence as a physical handicap or because of the
+faulty living habits that are often responsible for its development.
+
+[Sidenote: Overweight]
+
+If there is a family tendency to overweight, one should begin early to
+form habits that will check this tendency. If considerable overweight is
+already present, caution is necessary in bringing about a reduction.
+Barring actual disease, this can usually be done without drugs if the
+person will be persevering and faithful to a certain regime.
+
+Constant vigilance is necessary, yet it is worth while when one
+considers the inconvenience as well as the menace of obesity.
+
+After the age of 35, 15 to 20 pounds over the average weight should
+prompt one to take careful measures for reducing weight. Habits should
+be formed that will keep the weight down automatically, instead of
+relying upon intermittent attempts that are more than likely to fail. No
+matter how well one feels, one should take steps to keep out of the
+class that life insurance companies have found to be undesirable as
+risks.
+
+[Sidenote: Accessories]
+
+One reason why many people eat great quantities of food without
+realizing it, is the common delusion that many articles such as candy,
+fruits, nuts, peanuts, popcorn, often eaten between meals, "do not
+count." Another common oversight is to overlook accessories, such as
+butter and cream, which may contain more actual food value than all the
+rest of a meal put together. Ice-cream and other desserts also have more
+food value than is usually realized. Nature counts every calory very
+carefully. If the number of calories taken in exceeds the number used by
+the body (or excreted unused), the excess accumulates in fat or tissue.
+Thus, if some 3,000 calories are taken in each day and the calories used
+up or excreted are only 2,800, then 200 must be retained and accumulated
+in the body.
+
+[Sidenote: Underweight]
+
+A person who is not heavy enough can usually gain weight by following
+the general rules of hygiene, especially in the matter of increasing the
+fuel or energy foods. But he should not force himself to eat beyond his
+natural capacity to digest and assimilate the food, while overfatigue
+and exhausting physical exertion should be carefully avoided.
+
+[Sidenote: Diet in Middle Life]
+
+As age advances, the consumption of meat and all flesh foods should be
+decreased and that of fruit and vegetables, especially those of bulky
+character and low food value, such as lettuce, tomatoes, carrots,
+turnips, salsify, oyster-plant, watercress, celery, parsnips, should be
+increased.
+
+[Sidenote: Diet in Hot Weather]
+
+Generally the quantity of food should be slightly decreased in hot
+weather, when fewer calories are needed to sustain the heat of the body.
+In particular, less meat should be eaten in the summer, on account of
+what is called the "specific dynamic action of protein," that is, the
+special tendency of meats and like foods to produce immediate heat.
+
+Each individual must decide for himself what is the right amount of food
+to eat. In general, that amount is right which will maintain the most
+favorable condition of weight. If the weight, endurance, and general
+feeling of well-being are maintained, one may assume that sufficient
+food is taken.
+
+[Sidenote: Brainwork and Eating]
+
+It is physical, not mental work, which uses up the greater part of our
+food. The common impression that brain-work or expenditure of mental
+energy creates a special need for food is erroneous. The sedentary
+brain-worker often gains weight without eating very much. What he really
+needs is exercise, to use up the food, but if he will not take
+exercise, then he should reduce his food even below the small amount on
+which he gains weight.
+
+[Sidenote: Eating When Fatigued]
+
+Which meal in the day should be heavy and which light depends largely on
+one's daily program of work, the aim being to avoid heavy meals just
+before heavy work. When very tired it is sometimes advisable to skip a
+meal or to eat only lightly, as of fruits and salads. A man who eats
+heartily when he is very tired is likely to be troubled afterward with
+indigestion.
+
+(See SUPPLEMENTARY NOTES for specific directions regarding diet for
+underweight and overweight.)
+
+
+Section II--Protein Foods
+
+[Sidenote: Protein, Fat, and Carbohydrate]
+
+In the last section it was stated that food is fuel. But there is one
+constituent of food which, while it _can_ be used as fuel, is especially
+fitted for an entirely different purpose, namely, to build tissue, that
+is, to serve for the growth and repair of the body. This tissue-building
+constituent in food is called protein. The two other chief constituents
+in food are fat and carbohydrate, the last term embracing what are
+familiarly known as starch and sugar. Fats and carbohydrates are only
+for fuel and contain carbon as the essential element. Protein contains
+nitrogen as the essential element in tissue-building. The white of egg
+and the lean of meat afford the most familiar examples of protein. They
+consist entirely of protein and water. But meat and eggs are not the
+only foods high in protein. In fact, most ordinary foods contain more or
+less protein. The chief exceptions are butter, oleomargarine, oil, lard,
+and cream--which consist of fat (and water)--and sugar, sirups, and
+starch, which consist of carbohydrate (and water).
+
+[Sidenote: Proportion of Protein]
+
+Foods should be so selected as to give to the ration the right amount of
+protein, or repair-foods, on the one hand, and of fats and
+carbohydrates, or fuel-foods, on the other. A certain amount of protein
+is absolutely essential. While, for a few days, protein may be reduced
+to little or nothing without harm, if the body be long deprived of the
+needed protein it will waste away and ultimately death will result.
+Therefore, too little protein would be a worse mistake than too much.
+
+The right proportion of protein has been the subject of much
+controversy. According to what are regarded as the best investigations,
+it is generally about 10 per cent. of the total number of heat-units
+consumed. This does not, of course, mean 10 per cent. of the total
+weight nor 10 per cent. of the total bulk, but 10 per cent. of the total
+nutriment, that is, 10 calories of protein out of every 100 calories of
+food.
+
+[Sidenote: Human Milk]
+
+Most persons in America eat much more protein than this. But that
+10 calories out of 100 is not too small an allowance is evidenced by the
+analysis of human milk. The growing infant needs the maximum proportion
+of protein. In the dietary of the domestic animals, the infant's food,
+the mother's milk, is richer in protein than the food of the grown
+animal. Consequently an analysis of human mother's milk affords a clue
+to the maximum protein suitable for human beings. Of this milk
+7 calories out of every 100 calories are protein. If all protein were as
+thoroughly utilized as milk-protein or meat-protein, 7 calories out of
+100 would be ample, but all vegetable proteins are not so completely
+available. Making proper allowance for this fact, we reach the
+conclusion that 10 calories out of every 100 are sufficient.
+
+[Sidenote: Excessive Use of High-Protein Foods]
+
+A chief and common error of diet consists, then, in using too much
+protein. Instead of 10 calories out of every 100, many people in America
+use something like 20 to 30. That is, they use more than double what is
+known to be ample. This excessive proportion of protein is usually due
+to the extensive use of meat and eggs, although precisely the same
+dietetic error is sometimes committed by the excessive use of other
+high-protein foods such as fish, shell-fish, fowl, cheese, peas and
+beans, or even, in exceptional cases, by the use of foods less high in
+protein when combined with the absence of any foods very low in protein.
+The idea of reducing the protein in our diet is still new to most
+people.
+
+[Sidenote: Injuries From Over-abundance of Protein]
+
+Prof. Rubner of Berlin, one of the world's foremost students of hygiene,
+said, in a paper on "The Nutrition of the People," read before the
+recent International Congress on Hygiene and Demography:
+
+   "It is a fact that the diet of the well-to-do is not in itself
+    physiologically justified; it is not even healthful. For, on account
+    of false notions of the strengthening effect of meat, too much meat
+    is used by young and old, and by children, and this is harmful. But
+    this meat is publicly sanctioned; it is found in all hotels; it has
+    become international and has supplanted, almost everywhere, the
+    characteristic local culinary art. It has also been adopted in
+    countries where the European culinary art was unknown. Long ago the
+    medical profession started an opposition to the exaggerated meat
+    diet, long before the vegetarian propaganda was started. It was
+    maintained that flour foods, vegetables, and fruits should be eaten
+    in place of the overlarge quantities of meat."
+
+When protein is taken in great excess of the body's needs, as is usually
+the case in the diet of Americans, added work is given the liver and
+kidneys, and their "factor of safety" may be exceeded.
+
+[Sidenote: Animal Proteins]
+
+Flesh food--fish, shell-fish, meat, fowl--when used in great abundance,
+are subject to additional objections. They tend to produce an excess of
+acids, are very prone to putrefaction, and contain "purins" which lead
+to the production of uric acid. This is especially true of sweetbreads,
+liver and kidney. The well-known deficiency in flesh foods of lime often
+needs to be taken into consideration in the dietary. Some of the
+vegetable foods, such as peas and beans, rich in protein, are likewise
+not free from objection. Their protein is not always easily digested and
+is, therefore, likewise liable to putrefaction. Unlike most vegetable
+foods, they contain some purins. These foods are, however, rich in iron,
+which renders them a more valuable source of protein for children and
+anemic people than meat. Also, an excess of protein is not so likely to
+be derived from such bulky foods as from meat, which is a concentrated
+form of protein.
+
+We have spoken thus far only of the needed proportion of protein. The
+remainder of the diet, say 90 per cent. of the calories, may be divided
+according to personal preference between fats and carbohydrates in
+almost any proportion, provided some amount of each is used. A good
+proportion is 30 per cent. fat and 60 per cent. carbohydrate.
+
+
+Section III--Hard, Bulky, and Uncooked Foods
+
+The wise choice of foods does not consist entirely in balancing the
+ration as to protein, fat, and carbohydrate.
+
+[Sidenote: Hard Foods]
+
+Hard foods, that is, foods that resist the pressure of the teeth, like
+crusts, toast, hard biscuits or crackers, hard fruits, fibrous
+vegetables and nuts, are an extremely important feature of a hygienic
+diet. Hard foods require chewing. This exercises and so preserves the
+teeth, and insures the flow of saliva and gastric juice. If the food is
+not only hard, but also dry, it still further invites the flow of
+saliva. Stale and crusty bread is preferable to soft fresh bread and
+rolls on which so many people insist. The Igorots of the Philippines
+have perfect teeth so long as they live on hard, coarse foods. But
+civilization ruins their teeth when they change to our soft foods.
+
+[Sidenote: Bulk Versus Concentrated Foods]
+
+Most of the ordinary foods lack bulk; they are too concentrated. For
+this purpose it is found that we need daily, at the very least, an ounce
+of cellulose, or "woody fiber." This is contained in largest measure in
+fibrous fruits and vegetables--lettuce, celery, spinach, asparagus,
+cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
+tomatoes, cucumbers, berries, etc.
+
+Until recently would-be food reformers have made the mistake of seeking
+to secure concentrated dietaries, especially for army rations. It was
+this tendency that caused Kipling to say, "compressed vegetables and
+meat biscuits may be nourishing, but what Tommy Atkins needs is bulk in
+his inside."
+
+[Sidenote: Raw Foods]
+
+[Sidenote: Vitamins]
+
+Cooking is an important art; but some foods when cooked lose certain
+small components called vitamins, which are also found in the skin or
+coating of grains, especially rice, also in yolk of egg, raw milk, fresh
+fruit, and fresh vegetables, especially peas and beans. These vitamins
+are very important to the well-being of the body. Their absence is
+probably responsible for certain diseases, such as beriberi, scurvy, and
+possibly pellagra, as well as much ill health of a less definite sort.
+Some raw or uncooked foods, therefore, such as lettuce or tomatoes,
+celery, fruits, nuts, and milk, should be used in order to supply these
+minute and as yet not well-understood substances which are destroyed by
+the prolonged cooking at the temperature which is employed in order to
+sterilize canned foods. They are also diminished and often destroyed by
+ordinary cooking, except in acid fruits and acid vegetables.
+
+[Sidenote: Raw Milk]
+
+It is true that only very clean milk is entirely safe in an absolutely
+raw state, and that heat is usually needed to kill the germs. But this
+heat, even at the comparatively low temperature of pasteurization, has
+been found to destroy the vitamins that prevent scurvy. Orange juice
+should always be given to infants over one month old who are fed
+pasteurized milk.
+
+Not all foods can be taken raw with advantage. Most starchy foods, such
+as cereals and potatoes and unripe fruit must, of course, be cooked in
+order to be made fit to eat.
+
+[Sidenote: Disinfection]
+
+Raw foods have dangers of their own in carrying germs and parasites, and
+it is extremely advisable that all raw foods should be very thoroughly
+washed before eating.
+
+[Sidenote: Acids and Inorganic Salts]
+
+In addition to protein, fat, carbohydrate, and vitamins, there are other
+elements which the body requires to maintain chemical equilibrium, and
+for the proper maintenance of organic functions. These are the fruit and
+vegetable acids and inorganic salts, especially lime, phosphorus, and
+iron. These substances are usually supplied, in ample amounts, in a
+mixed diet, containing a variety of fruits and vegetables and an
+adequate amount of milk and cream. Potatoes, feared by some in acid
+condition (such as gout), are actually valuable because of their
+alkalinity.
+
+
+Section IV--Thorough Mastication
+
+Whether it be from lack of hard foods, requiring prolonged chewing, or
+from the nervous hurry of modern life, or from other causes, it is
+undoubtedly a fact that most people in America eat too rapidly. The
+correction of this habit will go far toward reforming an individual's
+diet in every way.
+
+Thorough mastication means masticating up to the point of involuntary
+swallowing. It does not mean forcibly holding the food in the mouth,
+counting the chews, or otherwise making a bore of eating. It merely
+means giving up the habit of forcing food down, and applies to all
+foods, even to liquid foods, which should be sipped.
+
+[Sidenote: Evils of Insufficient Mastication]
+
+The consequences and evils of insufficient mastication are many, and may
+be enumerated as follows: Insufficient use of the teeth and jaws (and
+hence dental decay as well as other and worse dental evils);
+insufficient saliva mixed with the food (and hence imperfect digestion
+of the starchy substances); insufficient subdivision of food by
+mastication (and hence slow digestion); the failure of the taste nerves
+to telegraph ahead, as it were, to the stomach and other digestive
+organs an intimation of the kind and amount of digestive juices required
+(and hence indigestion); the overseasoning of food to make it relishable
+even when bolted (and hence overeating and irritation of the mucous
+lining); the excessive use of meat and eggs and like foods, which can be
+eaten rapidly with relative impunity, and the corresponding neglect of
+other foods, like bread, grains, vegetables, and salads, which require
+more mastication (and hence intestinal poisoning).
+
+[Sidenote: Prolonged Relish of Food]
+
+The habit of insufficient mastication is subtle, because it has become
+"second nature" with most of us. To free ourselves of it we must first
+of all allow plenty of time for our meals and rid our minds of the
+thought of hurry. A boy's school in which the principal is endeavoring
+to fight the habit of food-bolting has wisely ordained that no boy may
+leave the dining-room until a certain hour, even if he has finished
+eating long before. In this way the boy soon learns that there is
+nothing to be gained by fast eating, and, in fact, that the pleasantest
+way of spending the meal-time is to prolong the relish of the food. It
+would be well if all of us would adopt a similar rule for ourselves.
+Mr. Gladstone did something of the sort and was noted for the slow
+mastication of his food. Latterly Mr. Horace Fletcher set such a rule
+for himself, and revived the interest of the public in the subject.
+
+[Sidenote: The First Three Mouthfuls]
+
+At first one must give some conscious attention to his efforts to
+reform; but if one will merely attend carefully to the first three
+mouthfuls of a meal, the slow pace can often be established for the rest
+of the meal without further thought.
+
+[Sidenote: Careful Tasting]
+
+Slow eating is important not merely as a matter of mastication, but also
+as a matter of taste and enjoyment. Food must have a pleasing taste and
+flavor and then must be enjoyed in order to be most readily assimilated.
+
+[Sidenote: Increased Enjoyment]
+
+There is a mistaken notion that the hygiene of food means "giving up all
+the things that taste good." While it is true that, in many cases,
+sacrifices have to be made, the net result of reforming one's diet is
+not to diminish but to increase the enjoyment of food. In general, it is
+extremely unhygienic to eat foods which are not relished. Experiments by
+Pavlov and others have shown that the taste and enjoyment of food
+stimulate the flow of digestive juices.
+
+[Sidenote: Choosing Foods]
+
+Finally, slow eating is a great aid in the proper choice of foods. Some
+suggestions have already been given as to the wise choice of foods, but
+no rules can be formulated which will completely insure such a choice.
+Even the wisest physiologist can not depend altogether on his knowledge
+of food values, while, to the layman, the problem is so complicated that
+his main reliance must be on his own instincts. Animals depend
+exclusively on instinct except when under domestication. Civilized man
+should not and can not altogether depend upon instinct, but his food
+instincts are far more keen and correct if he obeys the rule of eating
+slowly than if he bolts his food.
+
+[Sidenote: "Good" and "Bad" Foods]
+
+In the choice of foods it is as difficult to distinguish absolutely
+between what are "good" and "bad" foods as it is to classify human
+beings into "good" and "bad." All we can say is that some foods are
+better than others, remembering that it is usually more important to be
+_satisfied_, even if the foods are not "ideal," than to be unsatisfied
+with what in the abstract seem "ideal" foods.
+
+Among the best foods for most people are fruits, potatoes, nuts (if well
+masticated), milk, sour milk, and vegetables. Among the worst foods are
+putrefactive cheeses, sweetbreads, liver, kidneys, "high" game or
+poultry.
+
+But a fastidious study of foods will find some faults as well as some
+virtues in almost any food. The best way to help the ordinary man choose
+his foods is to advise him to use as much as possible of the "better"
+and as little as possible of the "worse" without attempting to draw a
+hard and fast line between the "good" and "bad."
+
+[Sidenote: Salt, Pepper, Spices]
+
+Salt, pepper, and hot condiments should be used very sparingly, if at
+all.
+
+[Sidenote: Sugar and Candy]
+
+A great cause of ill health is overuse of sugar in concentrated form,
+candy, etc., especially by the sedentary. One reason why sugar has a
+high food value is that it is readily utilized for combustion, and if
+taken between meals greatly increases the calories and may lead to
+_overnourishment_.
+
+[Sidenote: Water with Meals]
+
+There is, for normal people, no objection to drinking a moderate amount
+of water at meals--say one or two glassfuls--provided it is not taken
+when food is in the mouth and used for washing it down.
+
+[Sidenote: The Digestibility of So-called "Indigestible" Foods]
+
+The science of dietetics will develop rapidly in the future, and in a
+few years it will probably be possible to be more definite than we have
+been here. At present there is much unknown, especially as to how far
+our rules have to be modified for the particular individual. Personal
+idiosyncrasies have to be taken into account. Sometimes "What is one
+man's meat is another man's poison." On the other hand, many have
+mistaken ideas as to their own idiosyncrasies. For instance, many people
+think that nuts never agree with them, when the trouble really is that
+they do not masticate them properly. Many think peanuts indigestible,
+not realizing either the importance of mastication or the importance of
+avoiding over-roasting. The ordinary peanuts are over-roasted. Peanuts
+very slightly roasted and very thoroughly masticated seldom disagree
+with one. Others believe that bananas never agree with them, when the
+fact is they eat them too green. The banana vender usually finds that
+the ignorant public buys his fruit best when its color is an even
+yellow, and he puts aside for himself the only bananas ripe and fit to
+eat, namely those which are mottled with black.
+
+[Sidenote: Avoidance of Fads]
+
+Each individual must use his own intelligence and common sense, avoiding
+so far as he can the mistake of following a "fad" and accepting a theory
+without sufficient evidence; and the opposite mistake of accepting as
+hygienic the customs about him simply because they are customs, and thus
+mistaking for fads any conclusions of science which are discordant with
+current custom.
+
+[Sidenote: Necessity of Medical Examination]
+
+It is a good idea to consult a physician in regard to one's diet, and
+endeavor intelligently to follow his advice and not insist on one's own
+diet, selected from the standpoint of mere self-indulgence or custom.
+Moreover, since many, without being aware of the fact, are affected with
+Bright's disease, diabetes, etc., in their early stages, in which
+dietetic precautions are especially necessary, it is well, even for
+those who are apparently in good health, to be medically examined as a
+preliminary to a rearrangement of their diet along the best lines.
+
+
+
+
+CHAPTER III
+
+POISONS
+
+
+Section I--Constipation
+
+If the human body be likened to a steam-engine, its wastes correspond to
+the ashes.
+
+[Sidenote: Retention of Body Wastes]
+
+The injury which comes from the retention of the body's waste products
+is of the greatest importance. The intestinal contents become dangerous
+by being too long retained, as putrefying fecal matter contains poisons
+which are harmful to the body. Abnormal conditions of the intestines are
+largely responsible for the common headache malady, and for a generally
+lowered resistance, resulting in colds and even more serious ailments.
+Constipation is extremely prevalent, partly because our diet usually
+lacks bulk or other needed constituents, but partly also because we fail
+to eliminate regularly, thoroughly, and often.
+
+Constipation, long continued, is by no means a trifling matter. It
+represents a constant and cumulative tax which often ends in very
+serious consequences.
+
+[Sidenote: Water-Drinking]
+
+Free water-drinking when the stomach is empty, especially before
+breakfast, is beneficial in constipation. Free water-drinking at meals
+may prove constipating. Excess of water should be avoided by the very
+feeble or those suffering from heart trouble or dropsy.
+
+[Sidenote: Laxative Foods]
+
+The best regulators of the bowels are foods. Foods should possess
+sufficient bulk to promote the action of the intestines and should
+contain a due amount of laxative elements. Foods which are especially
+laxative are prunes, figs, most fruits except bananas, fruit juices, all
+fresh vegetables, especially greens of all sorts, wheat, bran, and the
+whole grain cereals. Oils and fats are also laxative but can not be used
+in sufficiently large quantities to produce very laxative effects
+without producing loss of appetite. Foods which have the opposite
+tendency are rice, boiled milk, fine wheat-flour in bread, corn-starch,
+white of egg.
+
+[Sidenote: Bran and Agar-Agar]
+
+The use of wheat-bran in cereals, in bread, and even in vegetables is a
+preventive of constipation, as is also the use of agar-agar, a Japanese
+seaweed product. This is not digested and absorbed, but acts as a
+water-carrier and a sweep to the intestinal tract. It should be taken
+without admixture with laxative drugs.
+
+[Sidenote: Mineral Oils]
+
+Paraffin oil is especially good as an intestinal lubricant to assist the
+food to slip through the intestinal tube at the proper rate of progress,
+provided the oil is first freed, by long-continued shaking with water,
+from certain dangerous impurities. Many refined preparations are on the
+market for use in constipation. Underweight people should not use these
+oils unless properly prescribed by a physician.
+
+[Sidenote: Avoiding Drugs]
+
+It is advisable, in general, to avoid cathartics except under medical
+supervision, since certain drugs are often very harmful when their use
+is long continued and the longer they are used the more dependent on
+them the user becomes. Laxative drugs, even mineral waters, should never
+be used habitually.
+
+[Sidenote: Enemas]
+
+The occasional, but not habitual, use of an enema (with warm water
+followed always by a second enema of cool water, to prevent relaxation)
+is a temporary expedient.
+
+[Sidenote: Massage of the Colon]
+
+Massage of the abdomen, deep and thorough, with a creeping movement of
+the ends of the fingers on the left side of the abdomen from above
+downward, also promotes the process of defecation.
+
+The normal man and woman should find no difficulty in having complete
+movements regularly two or three times a day by merely living a
+reasonable life, being careful especially to avoid overfatigue, to
+include sufficient bulk in the food, to take regular exercise,
+including, in particular, breathing exercises, and to maintain an erect
+carriage.
+
+[Sidenote: Low Seated Water Closets]
+
+High-seated water closets, so often found in institutions, hotels and
+private houses, often favor constipation, as they do not permit of the
+proper physiological attitude in defecation. They prevent the individual
+from exercising abdominal pressure so essential for this function. Such
+seats should be made much lower than they are, or the feet should rest
+on a foot stool, in order to attain the proper attitude for thorough
+emptying of the intestine.
+
+[Sidenote: Number of Defecations]
+
+Observations on the manlike apes show that they defecate three or four
+times a day. Few of the human family have such ideal movements. Millions
+are conscious of some shortcoming in this regard, and doubtless
+millions more suffer from some shortcomings of which they are not
+conscious. Many believe they have free movements when actually they are
+suffering from a sluggishness in the rectum and other parts of the lower
+intestine. A rectal examination often reveals unsuspected fecal
+residues.
+
+[Sidenote: Establishing Proper Habits]
+
+The natural instinct to defecate, like many other natural instincts, is
+usually deadened by failure to exercise it. Civilized life makes it
+inconvenient to follow this instinct as promptly as, for instance, a
+horse does. The impulse to go to stool, if neglected even five minutes,
+may disappear. There are few health measures more simple and effective
+than restoring the normal sensitiveness of this important impulse. It
+may require a few weeks of special care, during which cold water enemas
+at night, following evacuation by paraffin oil injection, may be needed.
+It would be an excellent rule to visit the closet immediately after the
+noon and evening meals, as faithfully as most people do after the
+morning meal, until the reflex is trained to act at those, the most
+natural, times for its action.
+
+Before leaving the subject of intestinal poisoning, we may here again
+mention the importance of avoiding the poisoning which comes from too
+much protein. This poisoning is probably due largely to the
+decomposition of protein in the colon.
+
+[Sidenote: Use of Sour Milk]
+
+One proposed method for reducing this decomposition of protein is
+through the use of sour milk. Lactic acid, the acid of sour milk,
+constitutes a medium in which putrefactive germs do not thrive. Hence,
+if sufficient sour-milk germs can be kept in the intestines to
+constantly manufacture lactic acid, putrefaction will be reduced. But,
+as Professor Rettger and others have shown, the mere swallowing of a
+little sour milk or of sour-milk tablets is seldom sufficient. The "good
+germs" swallowed die of starvation before they do much good. To keep
+them alive and enable them to multiply, we must feed them. The free use
+of milk and of milk sugar, a little raw starch, or partially cooked
+cereal such as Scotch brose (oatmeal cooked only ten minutes) will feed
+the germs.
+
+[Sidenote: Evidences of Injury]
+
+The odor and character of the stools are indicative of the extent to
+which our diet is injuring us. The odor is less offensive if the diet is
+low in protein and thoroughly masticated.
+
+
+Section II--Posture
+
+One of the simplest and most effective methods of avoiding
+self-poisoning is by maintaining an erect posture. In an erect posture
+the abdominal muscles tend to remain taut and to afford proper support
+or pressure to the abdomen, including the great splanchnic circulation
+of large blood-vessels. In an habitual slouching posture, the blood of
+the abdomen tends to stagnate in the liver and the splanchnic
+circulation, causing a feeling of despondency and mental confusion,
+headache, coldness of the hands and feet, and chronic fatigue or
+neurasthenia, and often constipation.
+
+A slouching attitude is often the result of disease or lack of vitality;
+but it is also a cause.
+
+[Sidenote: The "Consumptive Stoop"]
+
+There is some reason to believe that "the consumptive stoop" leads to
+tuberculosis partly through the lowering of resistance resulting from
+the poisoning produced by a chronically relaxed abdomen.
+
+Many persons who have suffered for years from the above-named symptoms
+have been relieved of them after a few weeks of correct posture,
+sometimes reenforced by the artificial pressure of an abdominal
+supporter and by special exercises to strengthen the abdominal muscles.
+
+Lying face downward with a pillow under the abdomen presses the blood
+out of the congested splanchnic circulation.
+
+[Sidenote: Breathing and Posture]
+
+Breathing exercises are also very useful for correcting the chronic
+evils of bad posture. Exercises taken when lying on the back, by raising
+the legs or head, strengthen the abdominal muscles. Slow, deep
+breathing, through the nose, while lying on the back, with a weight on
+the abdomen, such as a bag of sand--2 to 4 lbs.--is beneficial.
+
+[Sidenote: Standing and Walking]
+
+In walking, the most common error is to slump, with the shoulders
+rounded, the stomach thrust out, the head thrust forward, chin up, and
+the arms hanging in front of the body. To those who walk or stand in
+this fashion, let it be known that this is the "habitus enteroptoticus,"
+or asthenic droop. It is characteristic of those with weak muscular and
+nervous systems.
+
+To set the shoulders back and square them evenly, to keep the chest high
+and well arched forward, the stomach in and the neck perpendicular,
+like a column, and the chin in, are simple fundamental measures that
+most people know and many people disregard.
+
+One should have a sense of the firmness or tautness of the abdominal
+muscles and not of flabby relaxation. When one changes a slouching
+posture into an erect posture, there is a sense of having reversed the
+way the body hangs, as it were, on the spinal column.
+
+Whether sitting, standing, or walking, these principles, that involve a
+correct and pleasing carriage and a healthful relation of the organs and
+structures of the body, should be observed by both men and women.
+
+This perfect physical poise which places the muscles, organs,
+circulation, and even the brain and nervous system in harmonious
+relationship, adjusted for the best achievement, is well expressed in
+sculpture dating back to 500-600 B. C., when the Spartans attained
+supremacy in Greece. This same poise and symmetry is shown in modern
+sculpture of fine types of manhood and womanhood.
+
+[Sidenote: The Feet]
+
+It is not enough to have an erect carriage and a well-poised head. We
+must also have well-directed feet. It is pitiable to think how the work
+of a fine head may be spoiled by misdirected feet. Weak foot, and its
+final stage, flat foot, are more common among women than they are among
+men, because it is not a purely local condition in the arch of the foot,
+as so many suppose, but primarily due to a general weakened condition of
+the leg muscles that support the arch. The more vigorous exercise of
+boys as compared to that of girls protects them in some degree from this
+malady.
+
+[Sidenote: Toeing Straightforward]
+
+Weak feet are gradually converted into flat feet by faulty standing and
+walking posture and lack of leg exercise. Toeing out, whether walking or
+standing, so commonly noted among girls and women, places a great strain
+upon the arches of the foot. The correction of this fault by persistent
+toeing in, Indian fashion, and daily exercise of the leg muscles (rising
+on the toes twenty to forty times night and morning), will do much to
+prevent flat foot.
+
+[Sidenote: Chairs]
+
+Not only in standing, but in sitting, erect posture has been found to be
+a much more important factor in the maintenance of good health than is
+generally supposed. A rocker, or any other chair which tilts, is restful
+to the abdominal circulation, if the lower back is properly supported.
+Bad posture is common among sedentary people. The ordinary chair
+invites it. Every chair should be modeled like most modern automobile
+seats, on a curve to fit the back. Almost any chair can be corrected by
+placing a cushion so as to support the hollow of the back of the sitter.
+The responsibility for correct posture rests, however, on the individual
+and not on the chair.
+
+[Sidenote: Sitting]
+
+In sitting at a desk or table, when reading or working, the common fault
+is to adopt a sprawling attitude, with the shoulders hunched up, the
+elbows stretched outward, the body too far away from the desk or table,
+and the weight resting on the buttocks. Very often the desk or table is
+too high and the arms can not rest easily upon it, thus causing a
+continuous strain on the structures around the shoulder-joints.
+
+To correct this fault, use if possible a chair with a back that curves
+forward. Sit well back in the chair, but close to the desk, so that the
+fleshy inner part of the forearms may rest easily upon its surface
+without pushing up the shoulders.
+
+When it is necessary to lean over a desk, acquire the habit of inclining
+the body forward by bending at the hips and not by distorting the
+chest.
+
+The arms should hang easily from the shoulder and the elbows should not
+rest upon the table. The shoulders should be evenly square, as in the
+correct standing posture. In right-handed people, the light should fall
+over the left shoulder or directly from above. The body should rest upon
+the full length of the thighs, not solely on the buttocks, and the feet
+(not legs) be crossed and resting lightly on the ground on their outer
+edges. In other words, the position should be freed from strain,
+especially strain of special groups of muscles.
+
+Pains, erroneously ascribed to rheumatism or sciatica, are often due to
+faulty posture. Writer's cramp and many other needless miseries are
+caused by neglect to develop proper postural habits in working or
+reading.
+
+[Sidenote: Posture in Children]
+
+In children faulty posture may mar the future of the individual by
+causing spinal curvature and physical deformities that interfere with
+physical and mental efficiency throughout life, and often lower the
+resistance to disease. Deep breathing through the nose and "setting up"
+exercises are of incalculable importance in such cases.
+
+The various types of faulty posture are so numerous that they can not be
+listed here. Having once grasped the meaning of correct posture,
+however, we can form a standard for ourselves, and any departure from
+this standard should be looked upon as a menace to health. As in the
+case of eye-strain, flat foot, work, worry, and drink, much depends on
+the original physical and mental endowment of the individual as to how
+much harm results from faulty posture. But always some harm results.
+
+[Sidenote: Teaching Correct Posture]
+
+The teaching of proper standing, proper walking and proper sitting
+should be a part of all school discipline as it is at military schools,
+especially as there is the temptation to crouch over the
+school-desk--which is usually the source of the first deviation from
+natural posture. An infant before it goes to school usually has a
+beautiful, erect carriage, with the head resting squarely on the
+shoulders.
+
+[Sidenote: Posture and Character]
+
+An erect posture is attractive from an esthetic point of view, and for
+that reason is sure again to become fashionable with women, after a due
+reaction from the present slouching vagary. It is also closely
+associated with self-respect. We know that any physical expression of
+an emotion tends reflexly to produce that emotion. Therefore, not only
+does self-respect naturally tend to brace a man's shoulders and
+straighten his spine, but, conversely, the assumption of such a
+braced-up attitude tends to "brace up" the man's mind also. Tramps and
+other persons who have lost their self-respect almost invariably slouch,
+while an erect carriage usually accompanies those feeling their
+respectability. We jokingly refer to those whose self-respect verges on
+conceit as "chesty," while we compliment one who is not so extreme by
+saying, "He is no slouch."
+
+Between the slouch and slink of the derelict and the pompous strut of
+the pharisee, or the swagger of the bully or the dandy, there is the
+golden mean in posture, which stands for self-respect and
+self-confidence, combined with courtesy and consideration for others.
+
+
+Section III--Poisons from Without
+
+The poisons which hitherto have been mentioned are those developed
+within the body, especially in the intestine. It is not alone important
+to keep down the total amount of poisons produced within the body. It is
+equally important to exclude the entrance of any additional poisons from
+outside.
+
+[Sidenote: Habit-forming Drugs and Patent Medicines]
+
+Among the poisons which must be kept out of the body should be mentioned
+habit-forming drugs, such as opium, morphine, cocain, heroin, chloral,
+acetanilid, alcohol, caffein, and nicotin. The best rule for those who
+wish to attain the highest physical and mental efficiency is total
+abstinence from all substances which contain poisons, including spirits,
+wine, beer, tobacco, many much-advertised patent drinks served at
+soda-water fountains, most patent medicines, and even coffee and tea.
+Many so-called patent or proprietary medicines contain habit-forming
+drugs, especially morphine, coal-tar preparations, caffein, and alcohol,
+and depend largely for their sale upon the effects of these harmful
+substances. Harmful preservatives and adulterants in foods, such as
+saccharin, should also be avoided.
+
+[Sidenote: Reducing the Habit]
+
+For some persons the inevitable mode of improvement will be by
+substituting the milder drugs for the stronger--beer for spirits, weak
+tea for beer. The exact extent to which the milder poisons are injurious
+has not yet been scientifically settled. Tea, for instance, if very weak
+and used moderately, is, presumably, not injurious to any marked degree
+to healthy persons. The trouble is, however, that sensitive people do
+not keep moderate. In fact, the natural tendency of drug-craving is in
+the opposite direction, from weak drugs to strong ones, as from beer to
+spirits. In actual fact, it is much easier to abstain than to be
+moderate. It should also be noted that the lax spirit in which many
+people make an exception to the rules of health in favor of some mild
+indulgence is very likely to lead to the making of many other exceptions
+until they are, without knowing it, carrying a heavy load made up of
+scores of little items of harmful indulgence. Moreover, experiments at
+the Pasteur Institute have shown that the long-continued use of very
+minute doses of poison ultimately produces appreciable harm. Each person
+must decide for himself how far he chooses to depart from previous
+habits or common customs for the sake of physical efficiency. The object
+here is to state exactly what, in our present state of knowledge, is
+believed to be the truth.
+
+Those with feeble digestions or unstable nervous systems are especially
+harmed by these poisons. A family history of nervously inclined people
+calls for rigid care in such matters.
+
+[Sidenote: Alcohol]
+
+Scientific experiments have resulted in the interesting discovery that
+the alleged "strength" obtained from beer, ales, and all intoxicating
+beverages is a delusion and a snare. The poison simply gives a temporary
+feeling of greater strength through paralysis of the sense of fatigue.
+But the strength does not exist. On the contrary, the user of alcohol in
+excess is weaker after taking it. Special classes of workmen have been
+tested as to their efficiency under liquor in small amounts and without
+it entirely, and it was invariably found that the liquor was a handicap,
+but that, also invariably, the workmen _thought_ they could work harder
+by its aid! Alcohol numbs the sense of fatigue and so deceives the user.
+It is not a stimulant but a narcotic. The habit of taking a cocktail
+before meals is doubly harmful, because it is often taken on an empty
+stomach and because it poisons the system more quickly than when mixed
+with food and retained in the intestines.
+
+[Sidenote: Alcohol and Infectious Diseases]
+
+It is well known that people who indulge in alcohol show less resistance
+to infectious diseases than abstemious individuals. The paralysis of the
+white blood-corpuscles is one of the strong arguments against the use of
+alcohol. The experience of life insurance companies in England and
+America has clearly shown that even the "moderate" use of alcoholic
+beverages shortens human life. (See "Alcohol" in SUPPLEMENTARY NOTES.)
+
+Dr. Stockard has also shown in mice, on which he has experimented, that
+the effect of alcohol on the germ-plasm is distinctly injurious. It is a
+fair inference that the use of alcohol by parents tends to damage their
+offspring.
+
+[Sidenote: Tobacco]
+
+The evils of tobacco have not been so much studied and are not so well
+understood as those of alcohol. But every athletic trainer observes that
+the use of tobacco lessens physical fitness. The ordinary smoker is
+unconscious of this and often denies it. He sometimes says, "I'll stop
+smoking when I find it hurting me; it doesn't hurt me now." The
+delusive impression that one is well may continue long after something
+has been lost from the fitness of the body, just as the teeth do not
+ache until the decay has gone far enough to reach the nerve.
+
+At Yale and at Amherst it has been found, by actual measurement, that
+students not using tobacco during the college course had gained over the
+users of tobacco in weight, height, growth of chest, and lung capacity.
+
+Prof. Pack, of the University of Utah, finds that tobacco-using athletes
+are distinctly inferior to those who abstain. Prof. Lombard, of the
+University of Michigan, finds that tobacco lessens the power of the
+voluntary muscles, presumably because of the depressing effect on the
+central nervous system. There is also much experimental evidence to show
+that tobacco in animals induces arterial changes. The present
+well-marked upward trend of mortality from diseases of the arteries
+offers a good reason for heeding such evidence and taking the safe side
+in every controversy regarding it. (See "Tobacco" in SUPPLEMENTARY
+NOTES.)
+
+[Sidenote: Germs]
+
+The poisons so far mentioned are limited to the amounts taken.
+Infections with germs, however, bring in poisons, the quantities of
+which tend to increase with the multiplication of the germs. It is,
+therefore, especially important to avoid infections. We should not
+depend altogether on the protection of our health officers. We must
+guard our own individual bodies.
+
+[Sidenote: Colds and La Grippe Germs]
+
+Infections enter the body through the skin or mucous lining. The common
+cold is believed to enter by the nose. We may avoid exposure to
+infection from grippe and common colds by keeping away from congested
+public places when there is an epidemic of grippe or colds, or when we
+are ourselves fatigued or for any reason likely to catch cold.
+
+The infections of common colds are always to be found in the nasal
+passages and become active when the individual is subject to fatigue or
+indigestion or both. The liability of catching cold is greater when the
+mucous lining is injured. Nasal douches are injurious and impair the
+protective ability of the mucous membrane. They should be used only on
+prescription. A very gentle, warm spray of weak salt and water may be
+used when the nose is filled with soot and dust. The fingers should be
+kept from the nose. Handkerchiefs should be frequently changed, or
+small squares of gauze used and subsequently burned.
+
+[Sidenote: Tuberculosis Germs]
+
+The germ of tuberculosis is probably conveyed oftenest through the
+sputum of consumptives, when this sputum has been allowed to dry, has
+become pulverized and is breathed into the system. All sputum should be
+burned. It is well to avoid rooms occupied by consumptives who are not
+careful with their sputum.
+
+[Sidenote: Mosquito-borne Malaria and Yellow Fever]
+
+Suitable wire netting will guard us from malaria and yellow fever, the
+infections brought by mosquitoes and flies. The mosquito often carries
+malaria, and in the tropics carries yellow fever and other diseases. As
+some one has said: "A yard of screen in the window is better than a yard
+of crape on the door." The greatest triumph in connection with the
+building of the Panama Canal was not the engineering but the reduction
+in the death-rate among the workers, which, on account of these
+insect-borne diseases, had previously prevented the successful execution
+of the undertaking.
+
+Not only is it desirable to screen from mosquitoes, but to put oil on
+any body of water where they breed. Even a small puddle can breed
+millions of mosquitoes. No empty tin cans should be allowed to collect
+about the kitchen door; they gather rain-water and soon breed
+mosquitoes.
+
+[Sidenote: Typhoid-free Water]
+
+We take in many disease germs through food or drink. Every year 300,000
+people in the United States enlist under the typhoid banner. To elude
+the typhoid-germ we need first of all pure water. But when one is in
+doubt as to the purity of water, it is advisable to boil water in order
+to destroy possible typhoid germs and other dangerous germs and
+impurities. Where hygienic water has been used a very large proportion
+of the deaths from typhoid has been eliminated. Where this is not
+feasible, it is desirable to use chlorinated lime (ordinary bleaching
+powder) in the drinking water (one part to 200,000--shake up and leave
+several minutes). If water of doubtful quality has to be drunk, it
+should be at the middle or end of a meal when the healthy stomach
+contains plenty of gastric juice, which to a limited extent has the
+power to kill germs.
+
+It is safer to keep out of swimming tanks that are not filtered or
+refilled constantly, or chemically purified as by chlorinated lime.
+
+[Sidenote: Typhoid-free Milk]
+
+Another measure for avoiding typhoid is to pasteurize milk. Food that is
+liable to contain typhoid or other dangerous germs, such as raw oysters,
+and milk from typhoid-infected localities, should be avoided.
+
+[Sidenote: The "Typhoid-fly"]
+
+In protecting the food against all kinds of impurities which injure the
+body, we must remember that the carrier of typhoid fever, the common
+house-fly, deposits typhoid germs on the food, through which the germ is
+taken into the system. The most effective method of fighting flies is by
+preventing their breeding. Their favorite places for this are
+horse-manure, but they will breed in almost any mass of fermenting
+organic material. Manure piles and stables should be screened, and the
+manure removed at least once in seven days. Garbage-pails should be kept
+tightly covered. Fly-paper and fly-traps should be used. Houses should
+be screened, and, in particular in the pantry, the food itself should be
+screened. Flies are usually thirsty in the morning. By exposing a saucer
+of one per cent. of formalin solution, the flies will be tempted to
+drink this morning cocktail and pay the death-penalty.
+
+A fly-trap has been invented by Professor Clifton F. Hodge, of the
+University of Oregon, Eugene, Ore., which any one is free to construct
+and which, if used universally about stables early in the season, would
+greatly help toward banishing the fly altogether.
+
+Flies occasionally gain entrance to the house in spite of the most
+careful screening. The fumes of burning Pyrethrum powder (Persian insect
+powder), used in the proportion of 2 lbs. per 1,000 cubic feet of air
+space, will either kill or stupefy flies and mosquitoes, so that they
+may be swept up and effectually destroyed. It may be distributed in pots
+and pans, and ignited after sprinkling with alcohol.
+
+[Sidenote: Other Vermin]
+
+Ticks should also be carefully exterminated, as they are sometimes
+responsible for such diseases as Rocky Mountain spotted fever, African
+tick fever, and other infections. The bedbug is also by no means the
+harmless creature which it is generally regarded. To its credit are
+placed such maladies as relapsing fever. The flea has been responsible
+for such terrible diseases as the plague. It often operates by means of
+rats as its carrier to the human being. The louse is one of the direst
+offenders in the insect line, as it must take the responsibility not
+only for many cases of typhoid fever, but for the dread plague of
+typhus, which is ravaging the European armies.
+
+[Sidenote: Hookworm]
+
+Hookworm disease is to be avoided by not treading barefoot on ground
+polluted by victims of the disease, by preventing soil-pollution through
+the proper disposal of human excrement, and by screening all
+water-closets.
+
+[Sidenote: Cleanliness]
+
+Cleanliness is important for avoiding infections, and bathing is
+important for cleanliness. The hands, the face, and finger-nails should
+be kept clean, especially before meals. Any cut or crack in the skin or
+mucous membrane may let in germs when the spot is dirty or is touched by
+dirty hands. This is why surgeons are so scrupulously clean.
+Super-cleanliness probably also explains the extraordinarily low
+mortality of Jewish rabbis as a class.
+
+The need of cleanliness is particularly great for those who work in
+factories, mines, and other places where dirt is likely to be carried to
+the mouth by the hands. Probably many diseases get a foothold in this
+way without the victim realizing in the least that they were due to his
+carelessness and lack of cleanliness.
+
+Here, as elsewhere, esthetics and health go hand in hand. A person who
+does not bathe daily is pretty certain to carry on his skin some
+perspiration which, while he may be unaware of it, gives forth an
+offensive odor.
+
+[Sidenote: Perspiration]
+
+Cleanliness is promoted by perspiring prior to bathing. Every one knows
+the exhilaration which follows a healthy perspiration. Of course, the
+most beneficial method of securing perspiration is the method applied to
+the trotting horse--vigorous exercise. In fact, one of the benefits of
+exercise is perspiration. When a person can not or will not take
+exercise, perspiration can be induced by hot baths. Such extreme
+measures ought not, however, to be taken too often. How often will
+depend on the corpulence and other circumstances of each individual.
+Sweating may be overdone, and should never be pushed to the extent of
+exhaustion. The function of the skin in removing wastes from the body is
+much less important than formerly supposed. The advice of a physician is
+desirable. It should be remembered that all of us perspire insensibly as
+well as visibly.
+
+[Sidenote: Sex Infection]
+
+Some of the most serious and widespread although usually unmentioned
+infections are those from the venereal diseases, with a whole train of
+terrible consequences, such as blindness, joint-diseases with
+heart-complications, peritonitis, paralysis, and insanity. They are to
+be avoided by living a life hygienic and clean, not only in body but in
+mind and heart. From even the narrowest interpretation of hygiene, a
+decent life is necessary for the maintenance of health. This is a
+special subject on which most people are extremely ignorant. It is
+seldom realized, for instance, that _all prostitutes are diseased_. This
+was found to be the case in an investigation in Glasgow.
+
+Dr. Rosenau says: "Every boy and girl, before reaching the age of
+puberty should have a knowledge of sex, and every man and woman before
+the marriageable age should be informed on the subject of reproduction
+and the dangers of venereal diseases. Superficial information is not
+true education. On the other hand, it is a mistake to dwell unduly upon
+the subject, for in many instances the imagination and passion of youth
+are inflamed by simply calling attention to the subject."
+
+The Life Extension Institute can furnish special pamphlets covering
+this important topic.
+
+The loss of citizens to the State from the sterilizing influence of
+gonorrhea upon the productive energy of the family, and the blighting
+destructive effect of syphilis upon the offspring offer extremely
+serious problems for preventive work.
+
+
+Section IV--Teeth and Gums
+
+There is one source of poisoning and infection so universal as to need
+special mention. This is infection through the mouth. Considered from
+the standpoint of efficiency, the modern mouth is out of adjustment with
+modern conditions--or, perhaps we should say, modern conditions are out
+of adjustment with it. Notwithstanding the numerous bacteria that
+flourish within its portals, mouth secretions and the mucous membranes
+do not seem to have the protecting power which is often manifest in
+other regions of the body and which protects an animal in a state of
+nature. Wild animals are not subject to caries or dental decay, as are
+man and domesticated animals.
+
+[Sidenote: Mouth-dangers]
+
+There are two forms of mouth-danger that should be clearly
+differentiated. Dental caries, or decay, is at first largely a chemical
+process and affects the tooth proper. Pyorrhea, or Riggs's disease,
+affects the tissues surrounding the root of the tooth, and is
+accompanied with infection by pus bacteria, and possibly also by animal
+parasites, termed endameba. Scrupulous cleanliness of the mouth largely
+prevents both of these maladies.
+
+[Sidenote: Dental Decay]
+
+In caries, or dental decay, plaques or films of mucin from the saliva
+form on the tooth-surfaces and enclose bacteria and particles of
+carbohydrate food, which undergo fermentation with the formation of
+lactic acid, which dissolves the lime salts on the surface of the teeth,
+leaving only the organic matter. This organic matter is then attacked by
+bacteria. Putrefaction sets in, and you have a cavity. This cavity is,
+of course, a menace, as it harbors various forms of bacteria, which may
+infect the general system through the root canals, or the digestive
+system by being swallowed with the food, and also gives rise to
+abscesses at the root-tips.
+
+[Sidenote: Pyorrhea]
+
+Pyorrhea is an infection of the gums or tooth-sockets. It begins beneath
+the edges of the gums that have been injured and especially where there
+has been an accumulation of tartar or lime-deposit. As the infection
+progresses and destroys the membranes that attach the root of the tooth
+to the socket, a pocket is formed around the root, and the tooth becomes
+loosened. It is said that this disease is responsible for far more loss
+of teeth than is decay.
+
+[Sidenote: Systemic Injuries from Mouth Infection]
+
+But this is not the only evil. In the pocket pus is continually being
+formed and discharged into the mouth and swallowed. Also, as the teeth
+rise and fall in their diseased sockets in ordinary chewing, bacteria
+are forced into the circulation and may be carried to distant parts,
+where they work harm according to their nature, selecting tissues for
+their operation in which they can best thrive.
+
+[Sidenote: Focal Infection]
+
+It was formerly supposed that the ill effects from such conditions as
+dental abscess and other pus foci were wholly due to the toxins or
+poisonous products thrown into the blood-stream by the bacteria at the
+focus. It is now known, however, that the bacteria migrate into outside
+tissues through the blood- and lymph-streams. In joint affections, they
+clog and obstruct the small blood-vessels, interfering with the
+nutrition of the joint-tissues, causing deformity and enlargement, as in
+arthritis deformans, as well as in acute inflammation, such as rheumatic
+fever. Indeed, this condition of subinfection, or "focal infection," is
+coming to be recognized as a far more important cause of disease than
+the time-honored autointoxication, a term which has been greatly abused
+and misused.
+
+[Sidenote: Autointoxication]
+
+The term "autointoxication" should properly be restricted to conditions
+where poison arises from changes in the tissues or in the activities of
+cells or organs, whereby substances are released into the circulation in
+quantities harmful to the organism; in other words, where the secretions
+of the body are altered, either in character or quantity, to such a
+degree as to cause injurious effects, such as overactivity or
+underactivity of the thyroid gland, or suprarenal gland.
+
+The poison from undigested food, or from decomposing intestinal
+contents, should be termed "intestinal intoxication," or "toxaemia,"
+rather than "autointoxication," or "self-poisoning," as it is actually
+due to infection from outside sources. Intestinal toxemia is, no doubt,
+a fairly frequent cause of illness, but it has lately been shown that
+stagnant bowels may cause true infection by micro-organisms that
+penetrate the tissues, and that many conditions ascribed to intestinal
+stagnation and the resultant chemical poisoning may actually be due to
+focal infection, or subinfection, arising in other regions.
+
+The light that has lately been thrown on chronic sources of focal
+infection has cleared up many of the mysteries surrounding the causation
+of certain obscure affections--chronic rheumatism, arthritis deformans,
+certain forms of anemia, goitre, chronic heart and kidney troubles,
+diabetes, ulcer of the stomach, duodenum, etc., and other forms of
+chronic disease, especially those that have proved resistant to known
+methods of treatment.
+
+[Sidenote: Lowered Resistance]
+
+There are many cases where the so-called focus has apparently become
+established because of general bodily neglect and a general lowering of
+resistance, in which the focus, even though it be the mouth, has
+participated, and permitted the successful activities of germs or
+parasites. After the focus has been established, however, it is often an
+important and may be a deciding factor in keeping up the general
+diseased condition of the body.
+
+This principle of focal infection, well established as it is, should not
+be accepted too literally, or given too wide an application, but no one
+can question the importance of preventing the bacterial hosts of the
+mouth from getting into the system, or the importance of getting them
+out, if we have unwarily permitted them to enter.
+
+All the ills that flesh is heir to are not caused by mouth-infection,
+but enough of them are to more than justify a vigorous and world-wide
+campaign for the better care of the teeth and for a thorough search for
+mouth-infection in every case of obscure disease.
+
+[Sidenote: Keeping the Mouth Aseptic]
+
+[Sidenote: Over-dentistried Teeth]
+
+Gum infection is not always due to conscious neglect. Some people do not
+know how to properly cleanse the teeth. Others have tissues of low
+resistance, and need to give extra care to tooth- and gum-cleansing
+under the closest dental supervision. Others have spent large sums for
+dental work that has filled the mouth with crowns and bridges difficult
+to keep aseptic or surgically clean. There are various means which the
+individual can use to prevent or cure these dental evils.
+
+[Sidenote: General Hygiene]
+
+First, the importance of thorough attention to general personal hygiene,
+in order that a general resistance to mouth-infection may be built up,
+can not be overemphasized.
+
+[Sidenote: Vigorous Use of Jaws]
+
+The cultivation of normal eating habits with respect to the vigorous use
+of the jaws by thorough mastication, and the eating of hard, resistant,
+crusty foods every day is the next desirable means of tooth and gum
+hygiene.
+
+[Sidenote: Cleansing]
+
+A leading dentist expresses the hope that some day the human animal,
+like other animals, will, through a correct diet, be able to get along
+without the aid of the tooth-brush; but he adds that, in the meantime,
+we need to advocate more tooth-, gum- and tongue-cleaning rather than
+less. They should be cleaned night and morning and after each meal if
+possible by rapid rotary brushing. Strong pressure is not advisable.
+Rapidity of movement is the important point. This stimulates the
+circulation and increases the resistance of the gums and cleanses the
+teeth at the gum margins from the accumulations of tartar which are at
+first soft and easily removable by a brush.
+
+[Sidenote: Kind of Brush]
+
+A brush should be used with bristles that are stiff and of different
+lengths, so that the innermost crevices of the teeth may be reached. If
+the gums are sensitive, a moderately stiff brush can be used until the
+gums can bear the more vigorous treatment.
+
+[Sidenote: Tongue Brushing]
+
+The tongue should also be carefully cleansed with the tooth-brush. By
+taking care not to hit the roof of the mouth, gagging is avoided.
+
+[Sidenote: Tooth-Powders and -Pastes]
+
+Tooth-powders and -pastes may be used, but should not be the main
+reliance. Perhaps once a day for their use is often enough. Some
+powders, if used too freely, are liable to unduly thin the enamel of the
+teeth.
+
+[Sidenote: Dental Floss]
+
+The use of dental floss silk between the teeth, provided care is taken
+not to press it against the gums, is also helpful.
+
+[Sidenote: Emetin]
+
+A number of investigators have reported the presence of an animal
+parasite, the _endameba buccalis_, in all cases of pyorrhea, and it is
+thought that this parasite may be one of the principal causes of this
+disease. Emetin, the active principle of ipecac, which has been
+successfully used in amebic dysentery, is now employed in the treatment
+of this trouble. Such a remedy should only be used in connection with
+thorough surgical treatment and dental prophylaxis. It is claimed that
+in the early stages of pyorrhea a mouth-wash composed of two drops of
+fluid extract of ipecac to a half-glass of water is very serviceable,
+and as at that stage a mouth-wash is entirely harmless, it should be
+tried, especially as it is now claimed that some degree of pyorrhea or
+of endamebic infection is almost universally present.
+
+[Sidenote: Alkaline Dentifrice]
+
+[Sidenote: Food Acids]
+
+For an alkaline dentifrice, there is nothing better than lime-water,
+made from coarse, unslaked lime. Alkaline washes are very superficial in
+their action, however, while fruit acids curdle and thus render
+removable the mucin plaques and prevent the formation of tartar. They
+also cleanse the tongue and membranes of the mouth generally, which may
+be important sources of infection. These acids are found in grape-juice,
+orange-juice, apples, and vinegar. Such mechanical cleansing is
+particularly important before retiring, as it is usually during the
+night that the most damage is wrought.
+
+[Sidenote: Erosion]
+
+The advice of the dentist should be sought as to the condition of the
+teeth, especially as to whether there is any erosion or destruction of
+enamel, before using either acid or alkaline washes exclusively.
+
+[Sidenote: Periodic Examination]
+
+Periodic examinations and cleanings by the dentist are the only safe
+measures. If the dentist has facilities for giving _preventive_
+treatment by specially cleaning the teeth, he should be visited every
+other month. If such a program is adopted, it will generally be found
+unnecessary to visit him for any other purpose.
+
+[Sidenote: Saving Teeth]
+
+Some dentists and physicians have until lately given too much attention
+to the saving of teeth, without fully realizing the dangers of infection
+from the mechanical devices employed. The teeth should not be extracted
+on mere suspicion and without proper effort to save them, but it is far
+more important to save a heart or a kidney or a set of joints than it is
+to save a tooth. This is not to say that all bridge- and crown-work is
+improper, but that such work should only be of a character that will
+permit of surgical cleanliness in the mouth, and that such teeth should
+always be examined by the X-Ray, when there is evidence of systemic
+disease in order to be sure that the roots and sockets are not infected.
+
+[Sidenote: Irregularities of Teeth]
+
+In early life the jaws should be carefully examined by both dentist and
+doctor in order to determine whether or not the proper development is
+taking place. If upper and lower teeth fail to fit well together, extra
+strain is placed upon certain teeth and the sockets are liable to injury
+and infection. Faulty development can often be corrected and deformities
+that interfere with proper mastication and place a strain on certain
+teeth can thus be avoided.
+
+[Sidenote: The Temporary Teeth]
+
+The temporary teeth should not be allowed to be removed by decay.
+Thorough dental and home care should prevent this. If cavities form,
+they should be filled under proper precautions and the teeth should be
+saved until the last minute, unless they are causing infection.
+
+[Sidenote: Teeth and Infectious Diseases]
+
+Amazingly good results from teeth-hygiene have been shown in a Boston
+asylum, which cares for over 300 children. Before the introduction of a
+dental clinic into this asylum, infectious diseases--diphtheria, mumps,
+scarlet fever, pneumonia, measles, whooping cough, tonsillitis,
+chicken-pox, croup, etc.--had been occurring for four years at the rate
+of over 80 cases per year, but for three years after the dental clinic
+was established the average was only 3 per year.
+
+
+
+
+CHAPTER IV
+
+ACTIVITY
+
+
+Section I--Work, Play, Rest and Sleep
+
+In order to live a hygienic life it is not only necessary, as shown in
+the foregoing three chapters, to supply the body with wholesome
+substances and to exclude unwholesome substances, but it is also
+necessary that the body should at times act, and at other times be
+inactive. There are two great forms of activity, work and play; and two
+great forms of inactivity, rest and sleep. All four of these are needed
+in the healthy life and in due relation to each other.
+
+[Sidenote: The Daily Rhythm]
+
+The whole personality should be utilized and energized in a daily
+rhythm. When, as too often happens, the equilibrium and mutual
+proportions of the various wholesome elements in a well-rounded life
+have been lost, the balance should be restored if possible the next day.
+If a physician has had his sleep broken, he should aim to make it up at
+the earliest opportunity. If the afternoon exercise has had to be
+omitted, an extra amount should be taken as soon as possible. Some
+people find that while it is difficult to live a complete life every
+single day, it is quite within their power to give every element its due
+proportion in each week, taken as a whole. To go a step farther, when
+the balance has not been kept even in a week as a whole, the next week
+should be modified to compensate. But it is ideal to make the day, not
+the week, the unit. It is almost as absurd to relegate all our exercise
+to Saturday afternoon as to do all our eating on Sunday.
+
+[Sidenote: Adjusting the Proportion of Work and Play]
+
+It is distinctly unhealthful either to overdo or to underdo work, play,
+rest, or sleep. "Moderation in all things" is a rule that is
+particularly important in this realm. Not all people are in need of
+exercise, nor are all in need of rest; but almost every one needs to
+change his proportion between the two. To-day many people are suffering
+from too much or too little work. For instance, the increase in diseases
+of the heart is often due to nervous overstrain combined with either too
+much or too little physical exertion.
+
+The remedy for the evils of idleness is obviously to find some useful
+work which will inspire real interest and enthusiasm. There are few
+things more necessary to a normal healthy life than to have purposeful
+work. A great dream or ambition in life often obviates personal ailments
+and nullifies their potency. Work, when done with zest, is a wonderful
+tonic. Exertion of any kind is usually pleasurable at first, and becomes
+drudgery only when too far protracted.
+
+[Sidenote: Need of Work]
+
+Normal work is one of the greatest blessings of life, but too many miss
+the joy of it, some because their work has gone to the extreme of
+drudgery and others because it has shrunk into nothingness and futility.
+Sometimes people become ill because their personality, hungry for work,
+is given nothing but introspection to feed upon. This is the
+self-imposed curse of the idle rich.
+
+[Sidenote: Prevention of Overstrain]
+
+Methods of preventing or correcting overstrain vary greatly, according
+to the kinds of overstrain. In general, overstrain of any kind tends to
+overfatigue. Overstrain is to be avoided, therefore, by paying heed to
+Nature's fatigue-signals as soon as they appear. A very moderate degree
+of fatigue is perhaps normal, but anything that approaches exhaustion
+should be avoided with the utmost care.
+
+[Sidenote: Working Hours]
+
+Working hours should be so arranged as to enable the worker to fully
+recuperate overnight, partly from sleep and partly from the recreation
+enjoyed in leisure between work and sleep.
+
+[Sidenote: Variety of Work]
+
+Variety of work is especially needed in modern times, when
+specialization tends to lead men to extremes. Changes in work which
+prevent a sense of monotony will greatly increase the power to work. A
+clerk will do more work, and do it more effectively, if he is
+occasionally allowed something else to do than to foot up columns.
+
+[Sidenote: Monotony and Interruption]
+
+If the monotonous strain of performing numerical additions is
+interrupted a few times daily, the adding faculty of the brain is given
+much needed rest. Many men in the higher rank of workers complain of the
+many interruptions which they suffer, but if they would welcome these
+interruptions instead of allowing themselves to be irritated by them,
+each interruption would serve the purpose of a vacation. It is in this
+way that some of the greatest workers, like Gladstone, have been enabled
+to accomplish so much.
+
+The strain of modern life is sometimes special rather than general.
+Often the strain comes on some one muscle or organ. Modern industry is
+so constituted that the individual strains one part of the body while
+other parts are in need of exercise.
+
+[Sidenote: Eye-strain]
+
+One of the organs which is most commonly strained in modern life is the
+eye. In its modern use, the eye is constantly focusing at a short
+distance. To look at the horizon is a rest. The reflex evils from
+eye-strain are great and numerous and are often incorrectly ascribed to
+entirely different causes. Headaches, nausea, and dizziness are
+especially frequent results of eye-strain. Probably some of the
+breakdowns in middle life are due primarily to the reflex effect of
+eye-strain.
+
+Eye-strain is to be prevented by scientifically adapted spectacles, by
+care to secure the right kind of illumination, and in some cases by
+systematically resting the eyes. Reading on moving trains or looking for
+a long time at moving pictures may overstrain the eye. One should be
+especially careful not to read in a waning light or, on the other hand,
+to read in the glare of the sun. If one works facing a window, it is
+advisable to wear an eye-shade; otherwise there is a struggle between
+the tendency of the bright light to close the pupil and the tendency of
+the work requirement to keep it open.
+
+To offset the evils of a sedentary life, it is advisable to spend one
+hour daily, or at least 15 minutes, in some kind of vigorous physical
+exercises.
+
+[Sidenote: Mechanical Home Exerciser]
+
+The rowing-machine is probably the most beneficial form of mechanical
+home exercise that is likely to be followed faithfully. Simple
+stretching in bed when one wakes up is helpful, especially if combined
+with breathing exercises.
+
+[Sidenote: Stimulating Heart and Lungs]
+
+The most beneficial exercise, as a rule, is that which stimulates the
+heart and lungs, such as running, rapid walking, hill-climbing and
+swimming. These should, of course, be graduated in intensity with
+varying age and varying degrees of vitality.
+
+[Sidenote: Exercise after Meals]
+
+Gentle muscular activity after meals promotes normal digestion and
+should be practised for a quarter or half an hour after each meal, but
+violent exercises immediately after meals should be avoided, as a large
+amount of blood is then engaged by the digestive system.
+
+[Sidenote: Outdoor Exercise in Winter]
+
+A very important fact for the average man to take into consideration is
+that, whereas he naturally gets considerable out-of-door exercise in
+summer, he allows it to lapse in the winter. Such a decided change in
+the amount of exercise is dangerous and should be avoided by taking
+regular gymnasium exercise. Even though a gymnasium is not elaborately
+equipped, use can be made of such games as hand-ball, volley-ball and
+other available games.
+
+[Sidenote: Enthusiasm in Exercise]
+
+Systematic exercise is important and beneficial, even when the
+individual finds it uninteresting. The idea, which is now spread abroad,
+that exercise in which one is not emotionally interested is of no
+benefit, is quite incorrect. A gentleman who had this opinion was
+challenged to test it and speedily changed his mind. For an entire
+winter he faithfully attended a gymnasium, though it was an unceasing
+bore to him. To his surprise, he found that he had never spent a winter
+in such good health.
+
+But, although exercise when self-imposed is wholesome, exercise to which
+one is naturally attracted is more so. Golf, horse-back riding, tennis,
+usually inspire enthusiasm, and enthusiasm itself is healthful. Walking
+may also do so, if the walk has an object, as in mountain-climbing,
+when often the artistic feelings may be enlisted in the sport. Working
+out an ideal stroke in rowing, perfecting one's game in polo or other
+sports, are other examples.
+
+[Sidenote: The Greek Ideal]
+
+[Sidenote: Injuries from College Athletics]
+
+The Greeks lifted their sports to a higher level than ours by
+surrounding them with imagination and making them a training in
+esthetics as well as in physical excellence. The American idea is too
+closely connected with the mere wish to win and the performance of mere
+"stunts" and not enough with the idea of beauty of physique and control
+of the body. There is accumulating considerable evidence that college
+athletics often seriously injure those who engage in them, although they
+were originated and encouraged for precisely the opposite effect. The
+value of exercise consists not in developing large muscles nor in
+accomplishing athletic feats, but in attaining physical poise, symmetry
+of form, and the harmonious adjustment of the various parts of the body,
+as well as in furthering the proper activity of cell-tissues and organs
+and the elimination of waste products.
+
+Even those whose work is largely muscular, unless it involves most of
+the muscular system, may do well to exercise the unused
+muscles--although Nature herself produces to some extent the necessary
+compensation by what is known as the "law of synergic movement," by
+which unused muscles profit by the exercise of those which are used.
+
+[Sidenote: Exercise of the Mind, Will and Emotions]
+
+Not only the functions of the body but those of the mind require
+exercise--exercise in thinking, feeling, and willing. A person who does
+not read or think loses some of his ability to read or think. The
+physical worker, for instance, often allows his mind to become dull and
+sodden. The accountant adds up figures all day and has no chance to
+exercise his judgment or other mental faculties. In the same way a
+person who does not exercise his artistic, poetic, or affectional side
+will suffer its atrophy. The plaint of Darwin that he had allowed his
+taste for music and poetry to atrophy could to-day be made by many
+intellectual specialists. Good music is especially healthful.
+
+The exercise of the will is of first importance. Many young people
+to-day are brought up so well protected that they have lost the power to
+decide for themselves. Will is exercised every time a decision is made.
+One of the advantages of all games is that they require decision by the
+players. A game like baseball calls out the exercise of almost every
+power. It requires the mind to play, the emotions to enjoy, the will to
+decide, the muscles to act, and all in mutual coordination.
+
+[Sidenote: The Avocation]
+
+Since the work of most people is likely to produce some unhygienic
+element which can not be avoided, a compensation should be sought in an
+avocation or "hobby," to be practised out of regular working hours. The
+avocation should be far removed from the nature of the regular work.
+Often the avocation can serve a productive purpose. Gladstone and Horace
+Greeley sawed wood or chopped down trees for recreation. A well-known
+engineer divided his recreation between writing stories and painting
+pictures.
+
+[Sidenote: Enjoy Recreation]
+
+But one should beware of turning his play itself into work. Some people
+read Shakespeare to "improve their mind," and make as hard work of it as
+though they were studying geometry. We should enjoy our recreations for
+their own sake, or else they are not recreations. All work and no play
+make not only dull boys but dull men and women.
+
+[Sidenote: Pleasures of Walking]
+
+In some form, every one can secure recreation. If one can not play golf,
+or polo, or tennis, or swim, or climb the Alps, at least he can walk,
+and, if he tries, he can do so in good company on interesting highways
+and byways.
+
+[Sidenote: Games]
+
+Recreations in which more persons than one take part are far superior in
+this respect to those of a solitary nature. They require a give and
+take, a matching of wits, a feeling of rivalry, and at the same time,
+companionship.
+
+Plays and moving pictures of the right character and free from morbid
+suggestions, if enjoyed in moderation, are hygienic. Comedy is generally
+more wholesome than tragedy. Laughter lengthens life; tears do not.
+
+The proper kind of reading is often a most beneficial type of
+recreation.
+
+[Sidenote: Morbid Literature]
+
+It is best for the average individual to avoid literature that deals
+with the morbid and pathological, that depicts and analyzes abnormal
+psychological conditions. Such studies are better left for alienists.
+Literature of mawkish sentimentality should also be avoided. Within the
+range of sound literature there is a wide choice of abundant material
+affording healthful mental suggestions.
+
+[Sidenote: Dancing]
+
+Dancing combines wholesome exercise, social enjoyment, and the
+acquirement of skill and grace, but it is seldom of much hygienic value
+because it is frequently overdone, and often involves bad air and loss
+of sleep. In one large plant where the employes were examined by the
+Life Extension Institute, the management regarded the harmful effect of
+dancing as their chief obstacle to efficiency. Many of the large force
+of girls and women were accustomed to dance until late in the night,
+bringing on a condition of chronic fatigue.
+
+[Sidenote: Card-playing]
+
+Card-playing and similar games afford wholesome mental recreation for
+some persons. However, they, too, are liable to be associated with late
+hours, and other disadvantages even when they do not degenerate into
+gambling. Card-playing, dancing, and many other popular forms of
+amusement often border on dissipation.
+
+[Sidenote: Suicidal Amusement]
+
+Amusements which weaken and degrade are not hygienic. Many who need
+amusement make the fatal mistake of getting it in suicidal ways, in the
+saloons, dives, and the low dance-halls.
+
+Play is simply a half way stage between work and rest. In a hygienic
+life there must be a certain amount of actual rest. Every bodily power
+requires rest after exertion. The heart rests between beats. The muscles
+require relaxation after every contraction. The man who is always tense
+in muscle and nerve is wearing himself out.
+
+[Sidenote: Relaxation]
+
+The power to relax, when fatigue requires it, is one of the most
+important safeguards one can possess. Lying down when tired is a good
+rule. A very hard-working college president when asked about the secret
+of his working-power and length of life replied, "My secret is that I
+never ran when I could walk, never walked when I could stand, never
+stood when I could sit, and never sat when I could lie down."
+
+[Sidenote: A Rule for the Lazy]
+
+Such rules as these are valuable, of course, only when the requirements
+of one's occupation tend toward ceaseless activity. For idle and lazy
+people the rule should be reversed--never to lie down when one could
+sit, never to sit when one could stand, never to stand when one could
+walk, and never to walk when one could run! A complete life must have
+all in due proportion. Relaxation is only a short vacation, as it were,
+between two activities.
+
+[Sidenote: Bathing and Swimming]
+
+Bathing and swimming supply, in their numerous forms, examples of both
+healthful activity and relaxation. A cold spray or shower, alternated
+with hot, affords excellent gymnastics for the skin. A very hot bath,
+lasting only a minute, or even a hot foot-bath, is restful in cases of
+general fatigue. The most restful of all is a neutral, that is, tepid,
+bath of about the body-heat (beginning at 97 or 98 degrees and not
+allowed to drop more than 5 degrees and continued as long as
+convenient).
+
+[Sidenote: How to Induce Sleep]
+
+The wonderful nervous relaxation induced by neutral baths is an
+excellent substitute for sleep in case of sleeplessness, and often
+induces sleep as well. Neutral baths are now used not only in cases of
+insomnia and extreme nervous irritability, but also in cases of acute
+mania. When sleep occurs in a neutral bath, it is particularly restful.
+A physician who often sleeps in the bath tub expresses this fact by
+saying that "he sleeps faster" there than in bed.
+
+Sleep may also be induced by monotonous sound, or lack of sound, or the
+monotonous holding of the attention. Keeping awake is due to continued
+change and interruption or arrest of the attention.
+
+Exercise taken in the afternoon will often promote sleep at night in
+those who find sleep difficult. Slow, deep, rhythmic breathing is useful
+when wakeful, partly as a substitute for sleep, partly as an inducer of
+sleep.
+
+Sleep is Nature's great rejuvenator, and the health-seeker should avail
+himself of it to the full. Our sleep should not only be sufficient in
+duration but also in intensity, and should be regular.
+
+[Sidenote: Hours of Sleep]
+
+The number of hours of sleep generally needed varies with circumstances.
+The average is seven to nine. In general one should sleep when sleepy
+and not try to sleep more. Growing children require more sleep than
+grown-ups. Parents often foolishly sacrifice their children's sleep by
+compelling them to rise early for farm "chores," or in order to sell
+papers, or for other "useful" purposes.
+
+[Sidenote: Eating before Retiring]
+
+One's best sleep is with the stomach empty. It is true that food puts
+one to sleep at first, by diverting blood from the head; but it disturbs
+sleep later. Water, unless it induces bladder-action during the night,
+or even fruit, may be taken without injury before retiring. If one goes
+to bed with an empty stomach, he can often get along well with six or
+seven hours' sleep, but if he goes to bed soon after a hearty meal, he
+usually needs from eight to ten hours' sleep.
+
+[Sidenote: Place of Sleep]
+
+It has already been pointed out that sleeping outdoors is more restful
+than sleeping indoors.
+
+[Sidenote: Pillows]
+
+A pillow is not a necessity if one sleeps lying prone with one arm
+extended above the head and the leg opposite drawn up. This sleeping
+attitude can easily be reversed to the opposite side. It has one
+advantage over pillow-sleeping, that of not tending to round shoulders.
+This prone position is often used now for infants, but is seldom enjoyed
+by adults.
+
+[Sidenote: Type of Bed]
+
+A modern "hard" bed is far preferable to the old-fashioned soft (and
+hot) feather bed.
+
+[Sidenote: Character of Thoughts]
+
+The character of sleep depends largely on the mental attitude on going
+to bed. One should get into the habit of absolutely dropping work and
+cares at bed-time. If then one suggests to himself the pleasantest
+thought which memory or imagination can conjure up, his sleep is likely
+to be far more peaceful and restful than if he takes his worries to bed,
+to keep him awake until sleep comes in spite of them, and to continue to
+plague him in his dreams. If one is worried, it is a good plan to read
+something diverting, but not exciting, just before retiring.
+
+
+Section II--Serenity and Poise
+
+As we have seen, not only the body but the mind needs its due activity
+and rest. As to the mind, the important question is the quality of the
+activity rather than the quantity. If we are to be really healthy, our
+mental attitude must be healthy. A healthy mental attitude implies many
+elements, but they are all roughly summed up in the word "serenity."
+Probably no other one hygienic requirement is of greater importance than
+this. Moreover, the attitude of "healthymindedness" should be striven
+for not only in order to produce health, but as an end in itself, for
+which, in fact, even health itself is properly sought. In short the
+health of the body and the health of the mind act and react on each
+other.
+
+[Sidenote: Influence of the Health on the Character]
+
+We may generally keep serene through following the other measures
+already described. Discontent is undoubtedly very often the consequence
+of wrong conditions in the body, and though melancholy, worry,
+peevishness, fear generally appear as arising from outward conditions,
+there are usually real physical sources, existing within the body
+itself. These are at times most difficult of recognition. A person who
+is physically ill is likely to be ill-satisfied with everything, without
+suspecting the fundamental cause of the discontent. When the apparent
+"cause" is removed, the discontent remains none the less, and fastens
+itself on the next thing that comes along.
+
+[Sidenote: The "Cause"]
+
+Although some little event such as the mistake of a tradesman or a cross
+word of a friend may seemingly "cause" a disagreeable reaction in a man
+if he is ill (whether he knows he is or not), the same "cause" does not
+necessarily produce that same reaction at all times. When he is in a
+healthy mood, the "cause" may be entirely inadequate to bring about the
+same result.
+
+[Sidenote: Approach of Menstrual Period]
+
+The near approach to the menstrual period in women is often accompanied
+by mental depression and physical fatigue which it is almost impossible
+for the sufferer to recognize at the time as caused by anything but
+"real" or outside misfortunes.
+
+[Sidenote: Hidden Causes]
+
+Other physical conditions act in the same way. The hidden cause may be
+constipation, eye-strain, or the effects of alcohol or other drugs, a
+sedentary life, a bad posture, or weak abdominal muscles; and the proper
+remedy may be an enema, a pair of glasses, a vigorous swim, deep
+breathing exercises or an abdominal supporter, an erect carriage or a
+general change of daily habits. A young man returning from a surveying
+trip in the mountains of Colorado in which an ideal hygienic out-of-door
+life was lived, said, "I never saw so good-natured a crowd of rough men.
+Nothing ever seemed to make them angry. They were too full of exultant
+health."
+
+[Sidenote: Mental Rewards from Health]
+
+Health for the body awakens mental capacities where they exist. Failure
+in mental work can often be traced to failure in physical health; and
+the restoration of bodily health is often essential to success in the
+tasks of the mind. This is especially true of the artistic professions,
+where the kind of product is dependent so largely upon the state of the
+emotions, upon exhilaration and enthusiasm. A noted sculptor who, a
+number of years ago, was "down and out" in the artistic world, after a
+period of years "came back" with a masterpiece, having adopted a more
+hygienic life.
+
+Epictetus taught that no one could be the highest type of philosopher
+unless in exuberant health. Expressions of Emerson's and Walt Whitman's
+show how much their spiritual exaltation was bound up with their health
+conditions and ideals. "Give me health and a day," said Emerson, "and I
+will make the pomp of emperors ridiculous."
+
+[Sidenote: Influence of the Mind on Health]
+
+But what most concerns us in this section is that the mind has an
+important influence over the condition of the body. A Kansas poultryman,
+who owns a hen which he claims to value at $10,000 because of her
+qualities as a breeder, a few years ago knew a great deal more about how
+to maintain the health of his poultry than he did about how to maintain
+his own health. Long and bitter experience had taught him that he
+obtained freedom from sickness among hens only by being very careful to
+feed them on a special diet; to give them drinking water at regular
+intervals--warmed in winter; to supply them with well ventilated and
+cleanly houses, and so on. But, after all this, he found there was one
+condition, which, if unfulfilled, still precluded the realization of
+maximum possibilities. "A discontented hen won't lay eggs," was the
+startling discovery. "When I see a man go into the yard and 'holler'
+loudly at the hens, and wave his arms, making them scatter, frightened,
+in all directions, I say to that man: 'You call at the office and get
+your pay and go.' But when I see a man go into the yard, and call gently
+to the hens, so that they all gather around him and coo and cluck and
+eat out of his hand, I raise that man's pay."
+
+[Sidenote: Physical Manifestations]
+
+It can not be too much emphasized that mental perturbation affects the
+body in many ways. Shame fills our cheeks with blood. Fear drives the
+blood away. Excitement quickens the heart-beat. Grief brings tears, the
+reaction of glands about the eyes, and sighs, the disturbances of
+regular breathing. A great shock to the mind may cause fainting, the
+rush of blood from the head into the abdomen. Worry will interfere with
+digestion and sleep. The X-ray has detected the arrest of the
+peristaltic movement of the stomach and intestines because of a strong
+emotion. Some peculiarly constituted people, who take their work and
+obligations with a kind of seriousness that amounts almost to fear, can
+not eat anything of consequence until their day's work is ended. The
+digestive processes seem to be at a standstill until then. A curious
+fact is that strong emotion may lead to a great increase in the sugar in
+the blood, sometimes enough to cause its appearance in the urine as
+though the person had diabetes. One man expresses this by saying,
+"bitterness of soul banishes sweetness even from the body."
+
+[Sidenote: The Demands on the Mind]
+
+It is doubtless on account of such influences of the mind on the body
+that some persons who have attempted to improve their health by what
+they call "thoroughly masticating" their food--but who have interpreted
+this phrase as having a purely mechanical meaning--have wondered why
+they were not benefited when they forcibly held their food in their
+mouths until they performed a certain number of chews, while in fact
+they were making a bore of eating and were forgetting to taste and
+enjoy. The mind and the emotions refuse to be ignored in this way, and
+exact due penalty from the body when they are not satisfied. To attain
+the desired results from any hygienic measure, it is apparently
+necessary, in some degree at least, to satisfy the mind along with the
+body.
+
+[Sidenote: Hypochondriacs]
+
+There is in fact a danger to which some people are especially
+subject--the danger of becoming hypochondriacs from paying too much
+attention to physical hygiene. Such a person becomes fearful lest he is
+not doing exactly the right thing. He looks suspiciously at every
+article of food and fears that it will disagree. He fears that he has
+strained his heart; he worries over the loss of an hour's sleep; he
+chafes because his employer has not given him a vacation at the right
+time or of the right length. The hypochondriac thus neutralizes
+practically all the benefit of other hygienic measures by disregarding
+this special measure of keeping serene. It might, in many cases, be
+better to disregard some rules of hygiene than to worry over them.
+
+[Sidenote: "Mind-cure"]
+
+On this theory the devotees of mind-cure cults have derided every
+hygienic measure but one--their "mind-cure." They sometimes succeed in
+the "real cure of imaginary ailments," and the "imaginary cure of real
+ailments." In the latter case, the mental contentment lasts only until
+the real ailment becomes too aggressive to be ignored. But it is a great
+mistake to stake everything on the simple resource of mental
+equanimity. In some cases it is criminal, as for instance to refuse
+surgery for cancer, or outdoor living for tuberculosis.
+
+In its proper place, "mind-cure" is an essential part of individual
+hygiene. In order to get the benefit of the other rules, there must be
+no worrying or watching of symptoms. After the regimen of exercise,
+baths, diet, etc., has been selected, it must be followed as a matter of
+course, with confidence that it will help, and with patience as to the
+rate of improvement which will follow.
+
+[Sidenote: Worry]
+
+It would seem that incessant, even if mild, worry is more exhausting
+than occasional fits of intense anger or fright or overexcitement, just
+as we waste more water from a spigot left slightly open all the time
+than from one which is alternately closed and wide open. Worry, if
+unceasing, will often drain away the largest store of nervous energy.
+Worry seems, as it were, to short-circuit nerve currents in the brain,
+which normally form a long circuit through the body. One man, with this
+simile before him, has found he can stop worrying almost at will, avoid
+the supposed continuous short circuit and save up his nervous energy
+until it is needed.
+
+[Sidenote: Rejoice at Things as They Are]
+
+We must rejoice at things as they are; they might be worse! If we should
+count up we should be surprised to find how seldom the things we fear or
+worry about really happen. It is a true proverb that "half the trouble
+never comes."
+
+[Sidenote: Serenity an Art]
+
+Each must learn for himself how best to avoid anger, fear, worry,
+excitement, hate, envy, jealousy, grief, and all depressing or abnormal
+mental states. To do so is an art which must be practised, like skating
+or bicycle-riding. It can not be imparted merely by reading about it.
+
+[Sidenote: "One Day at a Time"]
+
+When, as unfortunately is often the case, the difficulty of maintaining
+one's serenity seems insuperable, the battle can often be won by "living
+one day at a time." Almost any one in ordinary conditions of adversity
+has it within his or her power, for merely one day or at any rate one
+hour, or one minute, to eliminate the fear, worry, anger, or other
+unwholesome emotions clamoring to take possession. At the expiration of
+say the hour, or minute, the same power can be exercised for the next
+ensuing period, and so on until one is caught napping, after which he
+must pick himself up and patiently try again.
+
+[Sidenote: The Hurry Habit]
+
+In modern life, which has been gradually speeded to the breaking-point,
+many people are suffering from a constant oppressive sense of hurry.
+Most people have "so much to do," that they can not do it. This fact is
+of much annoyance and at the same time spurs them on in the vain
+endeavor to catch up. When once it is realized that the sense of hurry
+actually reduces the effective speed of work--in other words, that "the
+more haste, the less speed"--the situation has been reached in which the
+individual can teach himself some practical philosophy.
+
+[Sidenote: Religion and Philosophy]
+
+An immense help in the field of mental hygiene is to be obtained from
+religion and philosophy, although this is not the place to advocate any
+particular form of either, and from the standpoint of hygiene, it does
+not greatly matter! One may get his chief help from the Bible, from
+faith-healing cults, from writers like Emerson, from Tagore and other
+Orientals, or from Marcus Aurelius and Epictetus.
+
+[Sidenote: "Religion of Healthymindedness"]
+
+Professor William James commends the adoption of a "religion of
+healthymindedness" in which we renounce all wrong or diseased mental
+states, cultivating only the healthy ones, such as courage, patience,
+optimism, and reverence.
+
+[Sidenote: The Habit of Happiness]
+
+When the mind turns from shadow to sunshine, the body will tend also to
+assume the radiance of health. Stevenson said that there is no duty we
+so much underrate as the duty of being happy. The habit of being happy
+enables one to be freed, or largely freed, from the domination of
+outward conditions. Though the trait is apparently totally lacking in
+some, while existing to a high degree in others, experience has shown
+that conscious cultivation will develop it to an appreciable degree,
+even in very stubborn cases. As in little Pollyanna's "Glad Game," it is
+possible to find something to be glad about in every situation in life.
+
+[Sidenote: Control of Attention]
+
+The secret of equanimity consists not so much in repressing the fear or
+worry, as in _dropping_ or ignoring it--that is, diverting and
+controlling the attention. It does no good to carry a mental burden.
+"Forget it!" The main art of mental hygiene consists in the control of
+attention. Perhaps the worst defect in the Occidental philosophy of life
+is the failure to learn this control. The Oriental is superior in such
+self-training. The exceptional man in Western civilization who learns
+this control can do the most work and carry the most responsibility. On
+much the same principle as the Indians used when their young men were
+trained to endure pain self-inflicted, we might well devote a few
+minutes each day to the difficult task of changing at will our attention
+from the thing which is engrossing it to anything else we choose; or,
+what is more difficult still, to blank nothingness. When we have
+sufficiently strengthened this power, we can turn off the current of our
+thoughts as we turn off the lights and lie down to sleep in peace, as a
+trained sailor does in a storm.
+
+[Sidenote: Making Up One's Mind]
+
+If a person's work is drudgery but has to be endured, the making up of
+the mind to endure it cheerfully, the relinquishment of the doubtful but
+fascinating pleasure of dwelling upon one's misery, is found to largely
+obviate the burden. It is the making up of the mind which presents the
+difficulty. The truth is that we instinctively shrink from making,
+_without reservation_, important decisions as to our future course of
+conduct. We balk even at really committing ourselves not to worry. A man
+who, when he complained of his lot, was advised to "grin and bear it,"
+replied that he'd have to bear it, but he'd be hanged if he'd grin!
+
+[Sidenote: Intensity of Desires]
+
+The decision which is perhaps the hardest to make and, at the same time,
+the most important from the standpoint of health and working-power, is
+the decision _not to care too much_ about the objects we are seeking to
+achieve. We need not subscribe to the Nirvana philosophy. A certain
+intensity of desire is normal, but modern life tends to a morbid
+frenzied intensity. Most of us need, in the interest of mental health or
+sanity, to moderate our desires. A business man who had set his heart on
+fulfilling a large responsibility nearly wrecked his health from worry
+over the outcome. His wise physician prescribed that, before sitting
+down to his desk each day, he should spend five minutes repeating and
+impressing on his mind the words, "I don't give a hang! I don't give a
+hang!" The truth is many people fail because of over-anxiety lest they
+fail. Some invalids die from an exaggerated desire not to die.
+
+[Sidenote: Ruling Ourselves]
+
+A helpful precept, when one is failing in some crucial undertaking from
+his very over-anxiety to succeed, is to replace the ambition to succeed
+by a determination to pass the crisis unruffled, whether one succeeds or
+fails, "He that ruleth himself is greater than he that taketh a city,"
+and incidentally if we rule ourselves we are far more likely than
+otherwise to take the city, if that be possible at all.
+
+An ideal course of conduct implies a constant readiness, after all has
+been done which can be done, to renounce one's feverish desires and
+accept whatever higher powers decree, even if it be death. This is one
+of the supreme aims of every great philosophy or religion. Job (13:15)
+said, "Though He slay me, yet will I put my trust in Him," and Christ
+exclaimed, "If it be possible let this cup pass from me; nevertheless,
+not as I will, but as Thou wilt."
+
+
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+
+Section I--The Fifteen Rules of Hygiene
+
+The aids to health discussed in the preceding chapters may be summarized
+in specific formulas classified under the four heads, Air, Food,
+Poisons, and Activity, corresponding to the four chapters, and under
+fifteen sub-heads, corresponding to the fifteen sections.
+
+  I. AIR.
+    1. Ventilate every room you occupy.
+    2. Wear light, loose and porous clothes.
+    3. Seek out-of-door occupations and recreations.
+    4. Sleep out, if you can.
+    5. Breathe deeply.
+
+  II. FOOD.
+    6. Avoid overeating and overweight.
+    7. Eat sparingly of meats and eggs.
+    8. Eat some hard, some bulky, some raw foods.
+    9. Eat slowly.
+
+  III. POISONS.
+    10. Evacuate thoroughly, regularly and frequently.
+    11. Stand, sit and walk erect.
+    12. Do not allow poisons and infections to enter the body.
+    13. Keep the teeth, gums and tongue clean.
+
+  IV. ACTIVITY.
+    14. Work, play, rest and sleep in moderation.
+    15. Keep serene.
+
+The application of these rules to one's daily life must be varied with
+each individual. The most practical method is for the individual to
+begin the improvement he would seek by constructing a typical day's
+program in which time is provided for, say, breathing and other
+exercises in bed, bath, toilet, walk to business, meals, amusement,
+etc., with special notes and memoranda as to the particular faults of
+omission and commission to be corrected. One might also, as Benjamin
+Franklin records in his autobiography, keep a daily record for a week as
+to how nearly the program is lived up to. By dint of such and other
+stimuli, the transition in habits can be made, after which the "rules"
+cease to be rules, as carrying any sense of restriction, and become
+automatic like putting on or taking off one's clothes.
+
+
+Section II--The Unity of Hygiene
+
+[Sidenote: The Rules Interrelated]
+
+The above rules embody our preachment on individual hygiene. We have
+stated them as fifteen separate kinds of procedure. In actual life,
+however, our acts can not be so separated. The neglect or observance of
+one rule carries with it, to some extent, the neglect or observance of
+other rules. For instance, one can not take muscular exercise without,
+to some extent, taking breathing exercises. Swimming serves as a means
+of cleanliness, of skin gymnastics, of general exercise and of
+amusement. A game of tennis implies the practise, to some extent, of at
+least five of the fifteen rules.
+
+The human body is a "harp of a thousand strings," which are intended to
+harmonize. If one of them is out of tune, it is likely to cause discord
+throughout, while to tune up one helps the harmony of all.
+
+[Sidenote: Medical Specialists]
+
+Any one ailment has a far-reaching effect throughout the system. It is
+because of this far-reaching effect that the "one idea" specialist in
+medicine has so often thought his particular specialty to be the one and
+only gateway to all therapeutics and hygiene. The oculist is liable to
+look at all ailments as related to the eyes; the dentist as related to
+the teeth; the mental hygienist as related to wrong attitudes of mind.
+If we examine their claims, we find that they are usually right in their
+affirmations, though wrong in their denials. It is their affirmations in
+which we are here interested. They find that the ailments within their
+own special province extend in unsuspected ways, and to a surprising
+degree into seemingly remote fields; and that to remedy the special
+defect which they can treat, will often go a long way toward remedying
+numerous other ailments.
+
+[Sidenote: Remote Effects of Ailments]
+
+It has already been noted that eye-strain leads to an astonishing number
+of serious nervous affections, and that corrective eyeglasses will often
+work wonders for remedying those ailments and improving the general
+health. There may be other unhygienic conditions equally responsible for
+these symptoms, and the correction of which may produce equally
+wonderful improvement. Vertigo may be due to eye-strain, or it may be
+due to wrong posture or to pressure of wax on the ear-drum. Diabetes may
+be aggravated by too much sugar, by infected tooth-sockets, or by too
+much worry. Tuberculosis may be due jointly to indoor-living, lack of
+exercise, wrong diet, wrong posture, sexual excess, alcohol,
+nerve-strain, and numerous other preconditions, besides infection with
+the tubercle bacillus. The social evil can be fought not only directly
+by attack on prostitution, and by appeals to self-control and moral
+ideals, but also indirectly by diminishing the consumption of alcohol
+and other drugs, for alcohol not only produces abnormal sexual desire
+but reduces the strength of will by which that desire is repressed.
+Forel asserts that the social evil can not be controlled until the use
+of alcohol as a beverage is abolished.
+
+[Sidenote: Popular Delusions]
+
+It is not uncommon for people to attribute their ailments to the less
+important rather than the more important cause, and so fail to get the
+best benefits of hygiene. Many people bemoan the fact that they sat in a
+draft and "therefore" caught cold, when what they most needed was not to
+keep out of drafts but to keep in such condition that drafts would do
+them good, not harm. Benjamin Franklin, a century ago, believed, what we
+now know to be true, "that people who live in the forest, in open barns,
+or with open windows, do not catch cold, and that the disease called 'a
+cold' is generally caused by impure air, lack of exercise, or
+overeating."
+
+[Sidenote: So-called "Overwork"]
+
+Most people who are "overworked" are, more properly speaking, simply the
+victims of bad air, bad diet, poisons, or worry. They believe that
+because they are tired it must be work which is hurting them. The man
+who breaks down in middle life commonly imagines that he has ruined his
+health by overwork. The college girl thinks she has ruined her health by
+study. All these "overworked" people prove their case by showing that
+they improve in health when given a vacation. This simply shows that a
+bad condition can often be remedied by improving the general health in
+any way whatever, even if the primary source of the difficulty is not
+reached. They are undoubtedly working beyond their working capacity; but
+their working capacity is only a fraction of what it would be if they
+took exercise, were not constipated, did not eat too much, abjured
+alcohol, or ceased to worry continually. If they lived hygienically in
+these respects, the work which was a drag might be an inspiration. A
+physician of wide experience says that every day men come to him broken
+down in health, invariably telling him that they have overworked; and
+yet upon questioning them he finds that none of them works as hard as
+he. Their breakdown was due to the terrible load of unphysiological
+habits which they had been carrying--a load so great that scarcely any
+work could be carried in addition.
+
+[Sidenote: An All-round Regime]
+
+Other examples might be given of ascribing ailments and disabilities to
+the less important instead of the more important causes. The error is
+almost always made of resting the blame on only one cause. In
+consequence most health-seekers make the mistake of making only one
+correction in their daily regime of life. One will cease alcohol
+drinking, another will give up tobacco smoking, another will give up
+coffee; a third will cease using all "red meats," another turns
+vegetarian, another adopts a raw food diet; another takes up outdoor
+sleeping; another adopts a daily game of golf; another embraces a mental
+healing cult; another takes up mastication. But great and permanent
+results require the adoption of an all-round, well-balanced regime.
+
+
+Section III--The Obstacles to Hygiene
+
+[Sidenote: Effort of the Will]
+
+It is not enough that the individual should know how to live. Knowledge
+is of no avail without practise. Mr. Moody, the evangelist, once said of
+religious conversion, "Merely to know is not to be converted. I once
+boarded a train going in the wrong direction. Some one told me my
+mistake. I then had knowledge, but I did not have 'conversion' until I
+acted on that knowledge--seized my traveling-bag, got off that train,
+and boarded one going in the opposite direction." Many people are on the
+wrong train in hygiene, as in religion, and know it. They are traveling
+fast to that kind of perdition which in the end unhygienic living always
+brings. In fact, a great many people practise unhygienic habits more
+through indifference than through ignorance. Most people have acquired,
+by imitation of their neighbors, a great number of unhygienic habits and
+have continued in these habits for so many years, that they can not get
+rid of them, except through a great effort of will. This effort they are
+usually unable or unwilling to put forth unless very strong incentives
+are brought to bear. Often--in fact, if the truth were known,
+usually--they wait until ill health supplies the incentive. The man who
+is most receptive on the subject of health conservation, is, in the
+majority of cases, the man who has just had some ominous warning of
+coming ill health; although there is now a small but increasing number
+who do not wait so long, men who pride themselves on keeping "in the
+pink of condition." These are the men who are rewarded for their efforts
+by enjoying the highest reaches of working-power.
+
+[Sidenote: Cost of Good Health]
+
+The ordinary man, in ordinary good health, does not want or thinks he
+does not want to live hygienically. He sees all sorts of imaginary
+objections to adopting a hygienic life, and closes his eyes to its real
+and great advantages. One of the objections often trumped up is that the
+practise of hygiene costs too much--that it can only be a luxury of the
+rich. It is quite true that here, as elsewhere in human life, wealth
+confers great advantages. The death-rate among the rich is always less
+than that among the poor. And yet the rich have unhygienic temptations
+of their own, while the poor, on their part, are far from living up to
+their opportunities.
+
+[Sidenote: Missionaries]
+
+There are really only two material disadvantages from which the poor
+suffer in their opportunities to live a healthy life: One is unhygienic
+housing, both at home and at work; the other is unhygienic toil. It must
+be admitted that millions of unfortunates are unable individually to
+remedy these two disadvantages in their lot in life. Yet they can, even
+in these two respects, accomplish much if they take an intelligent
+interest in hygiene. The graduates of tuberculosis sanatoria are largely
+among the poor and they are doing much good missionary work in securing
+better ventilation, both in the home and in the workroom. They find this
+possible partly by insisting on more open windows in home and workshops,
+partly by changing their home to one better equipped with windows or
+situated in the suburbs instead of in the city, partly by changing their
+occupations, partly by getting the cooperation of their employer or
+simply by cooperating with him when he is ready to do his part. The
+workman can also accomplish something through the Trades Unions,
+especially in regard to hours of work. Employers will increasingly
+cooperate in this movement, as they come to realize that the securing of
+efficiency in their workmen is to their interest, and that monotony,
+long hours, and other unhygienic elements which are now, through sheer
+carelessness, often imposed on their workmen, bring back in the end big
+financial losses on themselves.
+
+Except for the evils mentioned--those of housing and working
+conditions--there are few people so poor that they can not buy the means
+of living a healthy life. In fact, hygiene is one of the few precious
+gifts which can be had almost for the asking. Most people can sleep
+out-of-doors, if they will--if in no other way than by the so-called
+indoor window-tent--or can take deep-breathing exercises without cost.
+It costs nothing to stand, sit, and walk erect, to evacuate thoroughly,
+regularly, and frequently. It costs less than nothing to avoid
+overeating and overweight, and to be totally abstinent from alcohol and
+tobacco.
+
+[Sidenote: Cost of Food]
+
+Almost all can allow enough time for meals to eat slowly. Coarse and raw
+foods are always to be had and are usually cheaper than the
+conventional soft, concentrated cooked foods. In fact, meat, eggs, and
+like foods are among the most expensive and the least desirable. If we
+compare the cost of flour and of the other cheapest food materials, with
+the cost of oysters, one of the dearest, we find that the latter is
+fifty times as expensive as the former for the same food value. This
+takes no account, of course, of the expenses involved in cooking either
+of them. It has been proved by actual experience that one can live in
+the best of health on food costing as low as ten cents a day, exclusive
+of the labor of preparing, cooking and serving. Mrs. Richards, in her
+"Cost of Food," says that this is possible anywhere in America within
+fifty miles of a railroad. The only real objection to living on this
+minimum expense is the lack of variety. The following is a brief list of
+foods in ascending order of cost per 100 calories of food value, the
+cheapest being at the beginning and the dearest at the end: glucose,
+corn-meal, wheat-flour, oatmeal, cane-sugar, salt pork, rice, wheat
+bread, oleomargarine, beans, peas, potatoes, butter, milk, cheese,
+beef-stew, ham, mutton-chops, beef, eggs, and oysters. If the foods in
+this list be looked up in the table given in the SUPPLEMENTARY NOTES for
+their protein, fat, and carbohydrate contents, it will be seen that a
+well-balanced ration is possible without the use of expensive foods. In
+fact, among the cheap foods are some consisting mostly of protein, some
+consisting mostly of fat, and some consisting mostly of carbohydrate.
+For instance, cheap sources of protein are skim milk, beans, cheese, and
+peanuts. Cheap sources of fat are oleomargarine and cottonseed-oil.
+Cheap sources of carbohydrate, i.e., starch and sugar, are bread,
+bananas, potatoes, glucose, and even ordinary sugar. If a diet, selected
+for cheapness, is not at first well balanced, a judicious admixture of
+one or more of the foods just mentioned, will restore equilibrium. A
+cheap bulky food is cabbage.
+
+[Sidenote: Repaid Cost]
+
+Most of the rules of hygiene cost nothing to observe. But even when
+hygiene is costly at first, the cost is usually repaid in the end many
+times over. To ventilate a house in winter always costs a certain
+additional expenditure for coal, but it is better to pay the coal bill
+than the doctor's bills. To sleep out-of-doors costs some extra
+blankets, bedding, clothing, and roll curtains, but these not only save
+the cost of heating an indoor sleeping-room, but save also the cost of
+ill-health. There is no better economy than to keep one's working-power.
+To lose it means to lose its earnings and to have, in addition, the
+heavy expenses of medical attendance, medicines, and nursing, and often
+to lose life itself with its potential earnings of every sort. In short,
+an unhygienic life, for the sake of economy, is "penny-wise and
+pound-foolish."
+
+[Sidenote: "I Have No Time"]
+
+Many busy men object to hygiene because, they say, they have no time for
+it. They imagine that to devote an hour each day to exercise or
+relaxation is a waste of time and that they are really economizing their
+time by working that hour instead. We are here referring, not to those
+who can not control their working-time, but to those who deliberately
+choose to work when hygiene would require them to play. It is often
+those who fix their own working-hours, rather than those whose
+working-hours are fixed for them, who overwork the most. If these could
+know the suffering which sooner or later follows inevitably as the
+consequence of this mistaken policy, they would not pursue it for a
+single day. A slight loss of working-power comes immediately. A careful
+observer of mental workers found that an hour invested in exercise in
+the afternoon often pays for itself within a day, by rendering possible
+more rapid work. He also found an improvement in the quality of his
+work. The razor-edge of the mind needs daily honing through physical
+exercise. The same principle applies to all work. It is just as
+necessary to stop, at intervals, our physical and mental machinery for
+oiling and repairs, as to stop the machinery of a factory.
+
+[Sidenote: "Too Much Trouble"]
+
+Another objection is that the practise of hygiene is "too much trouble."
+It is undoubtedly true, that no one who has unhygienic habits can
+overcome them without a certain amount of "trouble." The people who get
+the best results are those who are never deterred by trouble so long as
+the trouble is worth while. For those who have not the necessary
+enthusiasm or self-control to break their unwholesome habits by sheer
+will power, the best advice is to so arrange their lives as to make the
+practise of hygiene inevitable. One physician in Chicago deliberately
+got rid of his automobile and other means of locomotion in order to
+force himself to walk to all his patients, and so secure enough physical
+exercise. Another man in New York City, with the same object in view,
+selected the location for his dwelling so that there was no rapid
+transportation available to take him to his office, making the walking
+back and forth a necessity from which he could not escape.
+
+[Sidenote: Simplicity of Hygienic Living]
+
+The only difficulty lies in overcoming the inertia of acquired habits.
+After one has changed his habits, it is just as easy to live rightly as
+to live wrongly. The rules of hygiene are not restrictive, but
+liberating. They may seem at first restrictive, for they prohibit many
+things which we have been in the habit of doing; but they are really
+liberating, for the things we were doing were unrealized restrictions on
+our own power to work, to be useful, or even to enjoy life. The "rules"
+of hygiene are thus simply the means of emancipating us from our real
+limitations. These so-called rules, when tried, will prove to be not
+artificial but natural, not difficult but easy, not complicated but
+simple. They are almost as simple as the direction to bathe in the river
+Jordan. It is, in fact, their very simplicity and availability to which
+is largely due their deplorable neglect and the failure to realize the
+wonderful benefits following their careful and continued observance.
+
+[Sidenote: The Evil of Romancing]
+
+Not only a healthy mental attitude toward life, but a healthy mental
+attitude toward one's own unhygienic habits is essential. It is a very
+common thing for a man to romance over his shortcomings, or his
+unhealthy physical conditions, to make humor of them to his friends.
+Very often the first step toward a better physical condition is a change
+in this mental attitude.
+
+
+Section IV--The Possibilities of Hygiene
+
+[Sidenote: The Preventability of Disease and Death]
+
+Certain it is that more people would practise hygiene if they could be
+made to realize in some vivid way how much they needed it. Few persons,
+even when they read and accept the statistics on the subject, really
+have a picture of the imperative need of hygiene as an integral part of
+every human life. It is not brought home to them how widespread is
+illness, how numerous are preventable deaths, how many are the
+tendencies toward individual and racial deterioration.
+
+The report of the Roosevelt Conservation Commission on National
+Vitality, indicates that annually there are in the United States over
+600,000 deaths which might be prevented if existing knowledge of hygiene
+were properly applied; that at least half of the 3,000,000 and more
+sick-beds constantly kept filled in the United States are unnecessary;
+that the financial loss from earnings cut off by preventable disease and
+premature death amounts to over $1,500,000,000 annually; and that over
+15 years are lost to the average life through the lack of application of
+knowledge which already exists but which simply has not yet been
+disseminated and applied.
+
+[Sidenote: Impairments Unsuspected]
+
+The health examinations of the Life Extension Institute have revealed
+unsuspected ailments in persons who considered themselves well, and to
+an extent which has astonished even those who have long been familiar
+with these subjects. Among large groups of clerks and employes of banks
+and commercial houses in New York City with an average age of 27 and all
+supposedly picked men and women, only 1 per cent. were found free of
+impairment or of habits of living inviting impairment. Of those with
+important physical impairments, 89 per cent. were, prior to the
+examination, unaware of impairment; 16 per cent. of the total number
+examined were affected with organic heart trouble, 42 per cent. with
+arterial changes, ranging from slight thickening to advanced
+arteriosclerosis, 26 per cent. with high or low blood pressure,
+40 per cent. had sugar, casts, or albumin in the urine, 24 per cent. had
+a combination of urinary and other serious impairment, 47 per cent. had
+decayed teeth or infected gums, 31 per cent. had faulty vision
+uncorrected.
+
+Among industrial groups, not exposed to any special occupational hazard
+or poisoning, the figures were as follows: With an average age of 33,
+none were found to be free of impairment or habits of living inviting
+impairment. Of those with important physical impairments, 89 per cent.
+were, prior to the examination, unaware of impairment; 3 per cent. of
+the total number examined were affected with organic heart trouble;
+53 per cent. with arterial changes, ranging from slight thickening to
+advanced arteriosclerosis; 23 per cent. with high or low blood
+pressure; 45 per cent. had sugar, albumin or casts in their urine;
+26 per cent. had a combination of urinary and other serious impairment;
+69 per cent. had decayed teeth or infected gums; 41 per cent. had faulty
+vision uncorrected.
+
+[Sidenote: Minor Ailments]
+
+There are few persons in America to-day who reach the age of forty sound
+and normal in every part of the body, especially if we include among
+abnormalities the minor ailments. The extent to which minor ills are
+prevalent among those who pass for "well" people is not generally
+appreciated. Once we penetrate beneath conventional acquaintance we
+almost invariably learn of some functional trouble, such as impairment
+of heart, circulation, liver, kidneys, stomach; or gallstones,
+constipation, diarrhea; or insomnia, neurasthenia, neuritis, neuralgia,
+sick-headache; or tonsillitis, bronchitis, hay fever, catarrh, grippe,
+colds, sore throat; or rupture, enlarged glands, skin eruptions; or
+rheumatism, lumbago, gout, obesity; or decayed teeth, baldness,
+deafness, eye ailments, spinal curvature, flat foot, lameness; or sundry
+other "troubles."
+
+These ailments, though regarded as "minor," should be recognized
+promptly and accepted as the signal that the person is moving in the
+wrong direction. There is no need for alarm provided this warning is
+heeded. Otherwise disaster is almost certain sooner or later to follow.
+The laws of physiology are just as inexorable as the laws of physics.
+There is no compromising with Nature. No man can disobey the laws of
+health to which he has been bred by Nature without paying for it--any
+more than a man can sign a check against his bank account without
+reducing the amount. He may not be immediately bankrupt, and until he
+exhausts his account he may not experience any inconvenience from his
+great extravagance, but Nature keeps her balances very accurately, and
+in the end all claims must be paid.
+
+[Sidenote: The Personal Equation]
+
+It is true, of course, that some persons have greater resistance than
+others. If we had a convenient barometer by which to measure daily the
+state of our vitality, we might register the effect of every unhygienic
+act. But it is so seldom that endurance is accurately measured that few
+people appreciate the enormous differences in people and the variations
+of the same person at different times. These differences and variations
+have a range of many hundred per cent. Some people can not walk upstairs
+or run across the street without being out of breath, while others will
+climb the Matterhorn without overstrain. The fact that certain people
+have lived to the century-mark in spite of unhygienic living is
+sometimes cited to prove that hygiene is ineffective. One might as well
+cite the fact that certain trees are not blown down in a gale or are not
+quickly destroyed by insect-pests to prove that gales have no tendency
+to blow down or insects to destroy trees.
+
+[Sidenote: Over-confidence]
+
+The truth is that a person who has so much vitality as to lead him to
+defy the laws of health and to boast that he pays no price no matter how
+he lives, is likely to be the very man to exhaust his account of health
+prematurely. There was, a few years ago, a famous American, possessed of
+prodigious bodily vigor. He ought to have lived a century. Unfortunately
+he had this "insolence of health." He was warned several times against
+overwork, lack of sleep, and abuse of his digestion. But he merely
+smiled and claimed that such warnings were for others, not for him. He
+met an untimely end, due as his physicians believed and as he himself
+acknowledged, when too late, to his abuse of the great powers with which
+Nature had endowed him and to the neglect of personal hygiene.
+
+[Sidenote: Possible Health Attainment]
+
+Conversely, an observance of the laws of hygiene affords wonderful
+results in producing vitality and endurance. Insurance companies are
+discovering that even weak and sick people, will, if they take good care
+of themselves, outlive those with robust constitutions who abuse them.
+
+To those unfamiliar with the subject in its larger aspects, the
+possibilities seem almost beyond belief. As an example of the wonderful
+gains which can be secured by obeying the laws of hygiene may be cited
+the case of a young man who a few years ago was scarcely able to drag
+himself into the sun in Colorado, where he was endeavoring to rid
+himself of tuberculosis. He not only succeeded, but subsequently, by
+dint of following substantially all of the rules of hygiene here laid
+down, became an athlete and capable of running twenty-five miles for
+sheer love of sport and apparently without the overstrain experienced by
+"Marathon" runners. Kant and Humboldt are cases typical in different
+fields of achievement of many of the world's most vital men who have
+actually made over their constitutions from weakness to strength.
+Cornaro says that it was the neglect of hygienic laws which made him all
+but a dead man at thirty-seven, and that the thoroughgoing reform of his
+habits which he then effected made him a centenarian. His rules, drawn
+up four hundred years ago and described in his interesting work "The
+Temperate Life," are, so far as they are explained, almost identical
+with those given in this book. It is difficult to assign a limit to the
+good which can be accomplished by practising these rules and so
+minimizing the poisons which usually narrow and shorten our lives.
+
+[Sidenote: Immortal Animal Cells]
+
+So far as science can reveal, there seems to be no principle limiting
+life. There are many good and bad reasons why men die, but no underlying
+necessary reason why they must die. The brilliant Carrel has kept tissue
+cells of animals alive outside of the body for the past three years.
+These cells are multiplying and growing, apparently unchanged by time,
+to all appearances immortal so long as they are periodically washed of
+poison and nourished in a proper medium. If we could at intervals
+thoroughly wash man free of his poisons and nourish him, there seems to
+be no reason why he should not live indefinitely.
+
+
+Section V--Hygiene and Civilization
+
+In view of the vast extent of human misery from ill health, the question
+naturally arises, How does it happen that the world is burdened with so
+colossal a load? Is it no more than is biologically normal? Is it true
+that in other organisms, animals and plants, ill health is the rule
+rather than the exception? Are all races of men subject to the same
+heavy load?
+
+[Sidenote: Natural Adjustments Upset]
+
+These questions have not yet received sufficient attention. The answer
+seems to be that man is suffering from his own mistakes made
+unconsciously and in ignorance. He has upset the equilibrium which
+Nature had established among the various powers and activities of his
+body, and between himself and the outside world. Man has done mischief
+for his own body similar to what he has done for the natural resources
+on which he lives. In Professor Shaler's epoch-making little book, "Man
+and the Earth," he shows, for instance, that the little layer of soil
+on the surface of the earth from which plants and animals derive their
+nutriment was, before the advent of man, replenished quite as fast as it
+was washed away, but that after man had put his plow into it and had
+taken off the protective mat of vegetation, he unconsciously despoiled
+the accumulation of ages. "In a plowed field, an hour's torrential rain
+may wash off to the sea more than would pass off in a thousand years in
+the slow process of erosion which the natural state of the earth
+permits." He also shows that the constant croppings of the soil rob it
+of nitrogen, phosphorus, and other elements faster than Nature restores
+them. The problem of conservation is to reestablish the balance which
+has been lost through the depredations of man, for instance, to lessen
+soil-wash by terracing, and to restore to the soil the lost elements by
+supplying nitrates and phosphates and by other methods of scientific
+farming.
+
+In the same way man has upset his pristine animal mode of living and
+needs to find scientific ways to restore the equilibrium. Most of the
+present-day problems of hygiene arise from introducing, uncompensated,
+the effects of certain devices of civilization. The inventions of
+civilization have done so much for man that he is apt to unduly glorify
+them and to overlook the injurious by-products. These by-products are
+often of prodigious significance to the race. The invention of houses
+introduced the problem of house hygiene; the invention of clothing, the
+problem of clothing hygiene; that of cooking, the problem of food
+hygiene; that of division of labor, the problem of industrial hygiene;
+and so on. To make these statements more concrete, we may consider some
+of them in more detail.
+
+[Sidenote: Houses Artificial]
+
+The invention of houses has made it possible for men to live in all
+climates, yet this indoor living is responsible for much disease. The
+houses give comfortable shelter and warmth and protect us from the
+elements and from wild animals. But the protection has been overdone.
+Like his cousin, the anthropoid ape, man is biologically an outdoor
+animal. His attempt at indoor living has worked him woe, but so
+gradually and subtly has it done so that only recently have we come to
+realize the fact. At first, dwellings were really outdoor affairs,
+caves, lean-tos, tents, huts with holes in the roof and the walls.
+These holes served to ventilate, though they were not intended for that
+purpose. The hole in the roof was to let out the smoke and the holes in
+the walls to let in the light. Gradually the roof-hole developed into a
+chimney with an open fireplace, which, in turn, gradually changed into a
+small flue for stoves whereupon it almost ceased to serve any
+ventilating function. The stove in turn has largely gone and is replaced
+in many cases by the hot-water or steam radiator, without any attempt at
+ventilation. The holes in the wall gave way, after the invention of
+glass, to windows which let in the light without letting in the air.
+Weather-strips, double windows, vestibule-doors, interior rooms,
+completed the process of depriving man of his outdoor air, shutting him
+into a cell in which he now lives--a sickened but complaisant
+prisoner--often twenty hours of the twenty-four. Tuberculosis, one of
+the worst scourges of mankind, is primarily a house disease. It is
+prevalent as indoor living is prevalent, and reaches its maximum in the
+tenement quarter of a great city.
+
+[Sidenote: Effects on Different Races]
+
+Only by generations of natural selection could we expect to make man
+immune to the evils of bad air. The robust Indian and the Negro, whose
+races, until the last generation or two, roamed in the open, fell easy
+prey to tuberculosis as soon as they adopted the white man's houses and
+clothes. The Anglo-Saxons who have withstood the influence of indoor
+living for several generations have, probably by the survival of the
+fittest, become a little better able to endure it, while the Jews, a
+race which has lived indoors longer than any other existing race, are
+now, probably by the same law of survival, the least liable to
+tuberculosis, except when exposed to especially unfavorable conditions
+of life.
+
+[Sidenote: Compensation for Civilization]
+
+But we, of this generation, can not afford to wait for natural selection
+to fit the race to an indoor environment; hence the supreme importance
+to us of air hygiene. We must compensate for the construction of our
+houses by insisting on open windows, or forced drafts, or electric fans,
+or open-air outings, or sleeping porches, or the practise of deep
+breathing, or all of these things.
+
+[Sidenote: Clothing Artificial]
+
+In the same way, clothing has protected our bodies from the cold but
+enervated or constricted them as well. The aboriginal tribes, even in
+cold climates, seldom used clothing. The Eskimo is an exception. The
+tribes toward the South Pole in similarly cold climates often have
+little more clothing than a blanket which they hang over their shoulders
+toward the wind. The weak, pale skin--to whose lack of adaptability we
+owe the chilling preceding a cold--the bald head, the distorted foot,
+the corns upon it, the cramped waist, are among the results of clothing
+ourselves wrongly. Hence we are discovering the need of restoring, as
+far as we can, the original conditions by making our clothes more light,
+more loose, and more porous, and, when possible, by taking the "barefoot
+cure," or the air bath.
+
+[Sidenote: Cooking Artificial]
+
+We come next to foods, and note that civilization has invented cooking
+and artificial foods. These inventions have greatly widened the variety
+of man's diet, but the foods of civilization are largely responsible for
+the decay of our teeth and the abuse of our digestive and eliminating
+organs.
+
+[Sidenote: Soft Foods Artificial]
+
+Judging from man's teeth and digestive apparatus as well as his general
+kinship to the anthropoid ape, it is reasonable to believe that, before
+fire was discovered, man was primarily a frugivorous animal, whose
+ordinary diet consisted of fruits, nuts, and tender shoots. While man
+still uses these fruits, nuts, and salads, his chief reliance is on
+prepared food, bread, butter, meat, and cooked vegetables. The diet of
+our progenitors must have been largely one requiring chewing,
+consisting, as it did, of hard fruits and stalks and perhaps also grains
+and flesh. Observation of manlike apes shows that they chew their food
+more thoroughly than man. Doubtless nuts constituted a considerable part
+of primitive food and required cracking by the teeth. The work we now do
+in flour-mills or the kitchen or with the knife and fork, was then done
+with the teeth. We even have our cook mash our potatoes and make
+puddings and pap of our food after it reaches the kitchen. Having
+already shirked most of the task of mastication by softening and cutting
+our food before it reaches our mouths, we shirk the rest of it by
+washing it down with water, or worse. An Italian dentist, who has had a
+wide range of observation, says that the knife and fork have committed
+"unpardonable crimes" by robbing the front teeth of their work of
+cutting. He sometimes prescribes for loose teeth the task of cutting a
+pound of bread daily. Whether any of it is swallowed or not is not
+important, but he insists that it must be cut by the teeth.
+
+[Sidenote: Concentrated Food Artificial]
+
+The deplorable lack of residue in modern food is one of the consequences
+of civilized life, for the bulky foods have been crowded out by
+concentrated foods, and, in many cases, the concentrated foods have been
+formed by getting rid of residue. Instead of chewing the sugar-cane, we
+use sugar, a concentrated extract which leaves no residue. We crush the
+juices from our fruits and throw away the pulp. We take the bran out of
+our grain and with it the vitamins essential to health. The bulky
+foods--fruits and fibrous vegetables--are often dropped from our menus.
+
+[Sidenote: Hurry Artificial]
+
+The hurry habit, another unfortunate by-product of civilized life, is
+one of the chief promoters of indigestion. In civilization we live by
+the clock. We schedule our trains and crowd our meal-time to catch them.
+We make engagements in neglect of the requirements of digestion. We
+have, in consequence, as one of the institutions of civilization, the
+"quick-lunch counter." At first we bolted a meal purposely and
+consciously. Later we formed the habit of food-bolting, and it now seems
+quite natural.
+
+[Sidenote: Use of Flesh Food]
+
+[Sidenote: Misled Appetites]
+
+To the door of the hurry habit may also be laid the excessive use of
+flesh foods. Carnivorous animals bolt their food. Frugivorous animals,
+to which class the human race properly belongs, eat slowly. But when,
+through the perversions of civilized life, frugivorous man is forced to
+eat as fast as the carnivores, he instinctively adopts a similar diet.
+As someone has expressed it "when we eat as fast as a dog, we naturally
+crave the food of a dog." Our apelike progenitors had few, if any, flesh
+foods and only those which they could catch with the hand and eat raw.
+Our eliminating organs, the liver and the kidneys, have been framed to
+meet the demands of man's natural diet, but not adapted to handle the
+diet of civilized men in the excessive use of flesh foods and the use of
+alcohol. These organs are, fortunately or unfortunately, provided with a
+large factor of safety and can stand a great deal of abuse, but the
+cumulative effect of this abuse, especially when combined with an
+unhygienic life in general, sooner or later leads to disaster. Our
+tastes have also been perverted. The appetite is very likely to be
+innocently misled by the delicacies which civilization has invented, as
+well as by the tricks of cooking, seasoning, and preparing. For this
+reason, we can not trust, as thoroughly as we would like, the ordinary
+leadings of taste. The solution of this problem of nutrition, like the
+solution of the housing problem, must be sought by retaining the
+advantageous food customs which we now find about us and substituting
+scientific customs for the disadvantageous ones.
+
+[Sidenote: Other Evils of Civilization]
+
+It would be impossible to enumerate all the inventions of civilization
+which have brought us difficult problems of individual hygiene. We shall
+name only a few more. The invention of chairs, though adding to human
+convenience, has tended to produce wrong posture, from which spinal,
+nervous and digestive disturbances follow. The invention of the alphabet
+and of printing has made possible the accumulation of knowledge, but has
+promoted eye-strain with a great train of attendant evils. The device of
+division of labor has created much wealth, but destroyed the normal
+balance of mental and physical work, recreation and rest. From this
+follow occupational diseases of overstrain, bad posture, industrial
+poisons, and a craving for narcotics. A combination of conditions has
+lessened the opportunities for prompt discharge of the body waste, and
+so led to dulling of the reflex which promotes defecation. We are only
+just beginning to realize how serious are the consequences.
+
+[Sidenote: "Remedies" that are Worse than the Evils]
+
+We have described many of the unhygienic practises common to-day as
+direct results of upsetting Nature's equilibrium. Others are indirect
+results. These latter practises may be described as attempts to remedy
+the evils of the former, the "remedies," however, being often worse than
+the diseases. Much of our drugging, some of our wrong food habits and
+not a little of our immorality are simply crude and unscientific
+attempts to compensate for disturbances or deviations from a normal
+life. We wake ourselves up, as it were, with caffein, move our bowels
+with a cathartic, induce an appetite with a cocktail, seek rest from the
+day's fatigue and worries in nicotin, and put ourselves to sleep with an
+opiate. In these practises we are evidently trying in wrong ways to
+compensate respectively for insufficient sleep, insufficient
+peristalsis, indigestion, overfatigue, and insomnia--evils due, as
+previously explained, to upsetting Nature's balance, between work,
+play, rest and sleep.
+
+So also our overeating is largely an unscientific effort to compensate
+for overconcentration of diet,--that is, an effort to get bulk. Again,
+too much protein is in large measure due to the need of compensating for
+rapid eating, for as has been remarked, protein is the one kind of food
+which can be eaten fast with impunity.
+
+Again, a large part of our moral derelictions is due to an unbalanced
+life from which amusements are largely omitted. The "bad" boy in the
+city streets is usually following his instinct for amusement, of which
+the lack of playgrounds has deprived him. Dissipations of many kinds are
+explained in a similar way. It is largely because workmen are so often
+drudges and lack normal recreations that they seek amusement in the
+concentrated form they find in saloons, gambling places, dives and dance
+halls.
+
+Finally those economic and social conditions of civilization which have
+resulted in deferring marriage beyond the best physiological age, lie
+behind prostitution and its terrible train of consequences including the
+venereal diseases.
+
+The worst of it is that these wrong remedies, instead of helping,
+aggravate the disease. They become part of a vicious circle, which
+continues in an endless round.
+
+[Sidenote: Shortened Human Life]
+
+The combined effects of all the unhygienic modes of living are
+undoubtedly greatly to shorten human life. Most other mammals live about
+five times the growing period. In man, this would mean that the normal
+life-span should be about a century and a quarter, an age which is now
+reached only in one case out of millions.
+
+[Sidenote: No Return to Nature]
+
+Yet it would be foolish, even if it were possible, to attempt a complete
+"return to Nature" by abolishing all the ways and conventions of
+civilization. This would be throwing away our social inheritance and
+returning to barbarism. We must go forward, not backward. Just as the
+cure for the evils of Democracy is said to be more Democracy; so the
+cure for the evils of civilization must be more civilization. The
+equilibrium of Nature having been upset by civilization, science, one of
+the great products of civilization, must now work out the remedies. Just
+as the waste of the soil which civilization has brought is to be
+compensated by that great product of civilization, scientific
+agriculture, so the waste of vital resources is to be compensated by
+scientific hygiene. The saving of civilization depends on following not
+those who repudiate it, like Thoreau, but those who make use of it, like
+Pasteur. What the world needs is not to abolish houses, but to ventilate
+them; not to go naked, but to devise better clothes, which have all the
+advantages and none of the disadvantages of those we now wear; not to
+return to the diet of the anthropoid apes, but to remodel that which we
+have; not to give up chairs, but to improve the form of chairs; not to
+abandon reading, but to employ corrective eyeglasses and clear printing;
+not to abrogate division of labor, but to shorten the hours of labor and
+provide wholesome recreations and special compensating advantages when
+needed. When, in future centuries, these come to be reckoned among the
+great triumphs of civilization, we may expect human life to be longer
+and perhaps stronger than in any primitive state of Nature, just as
+where modern scientific forestry has been applied we find longer lived
+and better trees than ever grew in Nature's jungles.
+
+
+Section VI--The Fields of Hygiene
+
+[Sidenote: Public Versus Individual Hygiene]
+
+The object of this book is primarily to instruct the individual as to
+what he can do to maintain his own individual health. But individual
+hygiene is only one particular branch of hygiene, and it is well for the
+individual, partly out of public spirit, partly in self-defense, to have
+some idea of the other important branches, namely, public hygiene, the
+hygiene practised by the health officer, semipublic hygiene, the hygiene
+of schools, institutions, and industrial establishments, and race
+hygiene or eugenics, the most important of all.
+
+All these branches are so closely related that it is impossible to mark
+any exact dividing-line. But, in a general way, there is a broad
+distinction between eugenics, which is the hygiene of future
+generations, and the other two, which relate to the present generation,
+as also between these two themselves. Thus public hygiene is that which
+is practised by the government for its citizens, while individual
+hygiene is that which is practised by the citizens for themselves.
+Public hygiene consists chiefly in efforts by the government to
+maintain a wholesome environment in which to live, including good
+outdoor air--without smoke or foul odors--clean streets, pure water,
+good sewers, quarantine, and legal regulations concerning houses,
+schools, prisons, hospitals, and other public institutions, foods sold
+in markets, and conditions of employment. It is chiefly useful in
+preventing _acute_ or infectious diseases, such as typhoid fever,
+scarlet fever, measles, whooping-cough, small-pox, yellow fever, and
+diphtheria, and in preventing accidents and occupational diseases.
+Individual hygiene is chiefly useful in preventing the _chronic_ or
+degenerative diseases, that is, diseases of nutrition and of
+circulation, such as heart and kidney affections, nervous prostration,
+insanity.
+
+Public hygiene has made much progress during recent years. In
+consequence, the number of deaths from the acute or infectious diseases
+has been greatly diminished. Health officers are beginning to
+demonstrate the truth of Pasteur's words, "It is within the power of man
+to rid himself of every parasitic disease."
+
+It is this work which has reduced the general death-rate in civilized
+countries and sometimes cut it in two, as at Panama. The United States
+Public Health Service, on invitation of the Peruvian Government,
+recently cut the death-rate in two in one of Peru's disease-ridden
+cities.
+
+Individual hygiene, on the other hand, has been greatly neglected,
+especially in the United States, and, doubtless largely as a
+consequence, the death-rates from the chronic or degenerative diseases
+are increasing rapidly. A further consequence is that, in the United
+States, while the death-rate in the early years of life (when infectious
+diseases do most of the killing) has been decreasing, the death-rate in
+later life (when the chronic diseases do most of the killing) is
+increasing. In Sweden, on the other hand, where individual hygiene is
+more generally applied, the death-rate is declining at all times of
+life. (See "Signs of Increase of the Degenerative Diseases,"
+SUPPLEMENTARY NOTES.)
+
+Both public and individual hygiene are being invoked in the fight
+against tuberculosis, a disease at once infectious and chronic, due to
+germs and to wrong methods of living.
+
+[Sidenote: Cooperation Necessary]
+
+No matter how thoroughly an individual attempts to care for his own
+health, he will find it almost impossible to avoid infections, at
+times, without the organized help of the community in which he lives. A
+man may do his best to keep his windows open, to breathe deeply, to eat
+hygienically, to hold his activities within the limits of overfatigue,
+to screen his house against flies and leave no tin cans about his
+kitchen door to breed mosquitoes; but if the city in which he lives has
+no good air for him to breathe, if his city's water supply is
+contaminated, if neighboring malarial swamps are not drained or covered
+with oil, if flies alight on the food before it comes to his own house,
+if the food contains disease germs or dangerous preservatives, or if his
+next-door neighbor visits him and leaves infection behind him, mere
+personal defenses will hardly be adequate.
+
+Even in so private a matter as moving the bowels, sometimes the fault
+lies partly with circumstances beyond the control of the individual.
+Unfortunately in most of our cities and small towns "Comfort Stations"
+are rare or unknown, and when they are available they are often in such
+an insanitary condition as to be a source of danger through the spread
+of communicable disease. Constipation, as we have seen, is a far more
+serious matter than it is sometimes thought to be.
+
+It is therefore incumbent on the individual to contribute his share to
+the hygienic work of society as a whole, in particular to take an active
+interest in health legislation and administration. A man can not live to
+the best advantage in a life isolated from all social obligations, any
+more than could Robinson Crusoe, who was unable to launch his canoe in
+the ocean, after he had been at great pains to construct it, because he
+had no one to help him. Each man should take part in the great social
+hygienic struggle, if he is to reap the highest rewards in his own
+personal hygienic struggle. And he can do a great deal if he will be
+patient and persistent. If, for instance, he would always insist on
+suitable air conditions in public buildings, electric cars, theaters,
+and churches, and encourage others to do so, it would not take long to
+make air reform general.
+
+[Sidenote: The Consumer's Duty]
+
+In fact, it is the common public, constituting the consumer, who has it
+in his power to bring about most of the necessary reforms in public
+hygiene. When the consumer really values hygienic environment, the
+producer will supply it. The great improvement in recent years in
+drinking water was brought about through the appreciation, by the
+consumer, of the danger from impure water. His complaints produced the
+change. Hotels found it profitable to provide and advertise pure water.
+So also the education of the public as to the dangers of a common public
+drinking cup led to the invention of bubbling fountains and cheap
+individual cups and to the introduction of these conveniences in railway
+stations and other public places.
+
+We need to concern ourselves particularly with the character of our
+public water supply, air supply and food supply, the number of bacteria
+in milk, the fitness for human consumption of the meat, fowl, fish, and
+shell-fish sold in the public markets, and the use of adulterants and
+preservatives in canned and bottled goods.
+
+[Sidenote: Quacks and Quackery]
+
+Quacks and quackery should be vigorously fought by laymen as well as
+physicians. Quacks live by lying and misleading advertisements. Every
+one should cooperate to encourage the movement by which newspapers and
+magazines are giving up quack and immoral advertisements and the
+advertisements of alcoholic beverages. Especially should we refuse to
+patronize the quack advertiser. When no one is deceived by him, he will
+cease to advertise. A more immediate method is to change from the
+newspaper containing such advertising to one which does not. We should
+also appeal to the editors to reform their advertising, as many of them
+are now doing.
+
+[Sidenote: Vaccination]
+
+Vaccination is now a known preventive against smallpox, typhoid fever,
+and other germ maladies. Its use should be advocated and the ignorant
+prejudice against it should be overcome.
+
+[Sidenote: Social Evil]
+
+Last but not least, the individual should cooperate in the great
+movement against the social evil.
+
+As soon as an individual becomes interested in caring for his own health
+and for the health of his family, his interest will not cease at
+individual hygiene; he will wish to improve the efficiency of the public
+health service by increased appropriations, improved equipment and
+personnel; and to cooperate with the health officer.
+
+[Sidenote: Eugenics]
+
+Race hygiene or eugenics, which has been mentioned as the third and most
+important branch of hygiene, aims to conserve the health of _future_
+generations, through the action of those now living. Hygiene (individual
+and public) teaches us how to create for ourselves healthful conditions
+of living, but on every side we see evidences of the fact that we cannot
+entirely control conditions of health through hygiene only. Not all
+maladies by any means can be attributed to unnatural or unhygienic
+conditions of living. It is true that if followed out faithfully, the
+rules of hygiene will enable a man to live out his maximum natural
+life-span, with the maximum of well-being, and to run no risk of
+allowing any inherent weakness to be brought out. But some persons, even
+if they followed what is very nearly the normal code for the human
+being, would scarcely be able to avoid dire physical and mental fates.
+In short, we find that besides the hygienic factor in life which we may
+call environment, there is something else on which the health of the
+individual depends. This something else is heredity, or "the nature of
+the breed." Back of all the individual can do by hygiene lies his
+inheritance. To change this the individual can do nothing, but the
+parents of the individual can affect his inheritance, and we as parents
+can affect the inheritance of our offspring.
+
+[Sidenote: Trustees of the Racial Germ-plasm]
+
+First, we can carry through life uninjured the essential germ plasm
+which has been entrusted to our care. We should never forget that this
+germ plasm, which we receive and transmit, really belongs, not to us,
+but to the race; and that we have no right, through alcoholic or other
+unhygienic practises, to damage it; but that, on the contrary, we are
+under the most solemn obligation to keep it up to the highest level
+within our power. We are the trustees of the racial germ plasm that we
+carry.
+
+[Sidenote: Wise Combinations of Germinal Traits]
+
+Second, we can affect the life of our offspring by our choice in
+marriage. The basis of the development of desirable or undesirable
+tendencies or traits lies, of course, in the mating from which the
+individual springs. On the kind of combinations of germinal traits that
+are made by marriage depends whether or not undesirable traits shall
+reappear in the offspring. For instance, a man may inherit a defect from
+his father because his father married a certain type of woman. Had the
+father selected a different type, the children might not have inherited
+the father's defect. The importance of choice in marriage results from
+certain laws of inheritance, which make it clear that by proper
+combinations of individuals certain bad traits may be entirely "bred
+out."
+
+[Sidenote: Choice in Marriage]
+
+As soon as men and women acquire the knowledge that their choices in
+marriage largely determine whether or not their physical and mental
+faults and virtues will reappear in children, they feel a sacred
+responsibility in that act of choosing. A little conscious knowledge of
+what kind of combinations of traits bring about their reappearance in
+offspring can not help but modify a person's taste, and thus
+automatically direct the choice of a mate, which choice will still be,
+and rightfully, an instinctive one. Upon the wisdom with which choices
+in marriage are now made depends in large degree the health and
+efficiency of all the individuals who will constitute society in the
+coming generations. As the science of eugenics gathers a greater wealth
+of evidence and subjects it to vigorous analysis, its ability to guide
+the race to higher levels will become more positive and far-reaching.
+This can be done without surrendering the general principle of
+individual freedom. It will not reduce but increase the number of
+natural love-marriages. The errors of crude and superficial or
+overenthusiastic eugenists should not obscure the enormous possibilities
+of the science for the human race. Eugenic knowledge is, therefore, not
+only a personal advantage but a social necessity.
+
+[Sidenote: Social Progress]
+
+For society as a whole, a thoroughgoing eugenic program must include:
+
+(1) The prevention of reproduction by the markedly unfit, such as the
+feeble-minded, by sterilization of the most unfit and by segregating the
+remainder in public institutions.
+
+(2) The enactment of wise marriage laws.
+
+(3) The development of an enlightened sentiment against improper
+marriages and the putting at the disposal of individuals contemplating
+marriage the data accumulated and principles worked out by eugenic
+students.
+
+The Eugenics Record Office of Cold Spring Harbor, Long Island, N. Y., is
+now engaged in collecting such material.
+
+For us of the present generation, hygiene is of immediate concern; but
+if we are to build for future generations, hygiene must give way to, or
+grow into, eugenics. The accomplishment of a true eugenic program will
+be the crowning work of the health movement and the grandest service of
+science to the human race. (For further comments on this subject see
+"Eugenics" in SUPPLEMENTARY NOTES.)
+
+
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+
+
+
+SECTION I
+
+NOTES ON FOOD
+
+
+[Sidenote: Balancing the Diet]
+
+It will help to balance the ration and to avoid an excess of protein and
+also to avoid a deficiency of either fat or carbohydrate, if we take a
+bird's-eye view of the various common foods in respect to the protein,
+fat and carbohydrate they contain. For this purpose the following table
+has been constructed.
+
+[Sidenote: Common Foods Classified]
+
+  COMMON FOODS CLASSIFIED
+  ---------------+-----------------+-------------+--------------
+                 |     Poor in     |   Rich in   | Very rich in
+                 |       Fat.      |     Fat.    |     Fat.
+  ---------------+-----------------+-------------+--------------
+   Very high in  | White of Eggs   |             |
+    Protein      | Cod Fish        |             |
+                 | Lean Beef       |             |
+                 | Chicken         |             |
+                 | Veal            |             |
+  ---------------+-----------------+-------------+--------------
+   High in       | Shell-fish      | Most Fish   |
+    Protein      | Skim Milk       | Most Meats  |
+                 | Lentils         | Most Fowl   |
+                 | Peas            | Whole Egg   |
+                 | Beans           | Cheese      |
+  ---------------+-----------------+-------------+--------------
+   Moderate or   | Most Vegetables | Peanuts     | Fat Meats
+    Deficient in | Bread           | Milk        | Yolk of Eggs
+    Protein      | Potatoes        | Cream Soups | Most Nuts
+                 | Fruits          | Most Pies   | Cream
+                 | Sugar           | Doughnuts   | Butter
+  ---------------+-----------------+-------------+--------------
+
+The foods given in the uppermost compartment are those "very high" in
+protein (above 40 per cent. of their total calories, or food value,
+being protein). Those in the two compartments next below are merely
+"high" in protein (20 to 40 per cent.), while the lowest three
+compartments contain those "moderate or deficient" in protein (zero to
+20 per cent.).
+
+The compartment farthest to the right contains a list of those foods
+"very rich in fat." The two compartments next to the left contain those
+"rich in fat," and the three compartments to the extreme left contain
+those "poor in fat."
+
+With reference to carbohydrates (starch or sugar), we can say that the
+foods in the lower left compartment are very rich in carbohydrate. Those
+in the two neighboring compartments (the one beginning "shell-fish" and
+the one beginning "peanuts") are moderate, and those in the remaining
+compartments are those poorest in carbohydrate.
+
+Thus, practically, the nearer the name of any food is to the upper
+corner of this triangular table, the more protein that food contains;
+the nearer it is to the right hand corner, the more fat; and the nearer
+to the remaining corner (lower left), the more carbohydrate (starch and
+sugar).
+
+[Sidenote: Ideal Food Proportions]
+
+An ideal proportion of the three food elements is to be had only in the
+middle compartment of the lowest row. But it is by no means necessary or
+advisable to confine one's diet to the few foods which happen to fall in
+that compartment, provided foods chosen from other compartments
+_balance_ each other. Thus, fruit and nuts balance each other, the one
+being at the left and the other at the right of the ideal compartment.
+In the same way, potatoes and cream balance each other, as do bread and
+butter. Instinctively these combinations have been chosen, especially
+bread and butter. This combination is, however, slightly too low in
+protein, and a better balance is obtained by adding a little from the
+compartment vertically above the ideal. In this way we obtain the
+familiar meat-, egg-, or cheese-sandwich, constituting of itself a
+fairly well-balanced meal.
+
+In short, in order to maintain a diet correct as to protein, it is only
+necessary to make our main choices from the lowest row and, in case the
+foods so chosen are near the bottom, to supplement these by a moderate
+use from the row above and a still more sparing use of those in the top
+compartment.
+
+The following more detailed and specific table of food values will prove
+helpful to those who desire intelligently to balance their diet or to
+provide balanced menus for their families. A very little attention to
+this subject will enable one to acquire sufficient knowledge of dietetic
+needs to successfully govern the diet in a general way without weighing
+or measuring the food. In the following table the number of calories
+available in ordinary food portions is stated. Such a table should not,
+of course, be memorized, but an occasional reference to it will enable
+one soon to acquire a working knowledge of the food values of the main
+articles in the dietary.
+
+  TABLE OF FOOD VALUES
+
+  THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING
+  100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE
+  FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]
+  -----------------------------+----------------+-----+-----+------------------
+                               | "Portion"      |Wgt. of 100|   Percent of
+         Name of Food          | Containing     | Calories  |
+                               | 100 Calories   +-----+-----+-----+----+-------
+                               | Roughly        |     |     |Pro- |Fat |Carbo-
+                               | Described      |Gram |Ounce|tein |    |hydrate
+  -----------------------------------------------------------------------------
+                                VEGETABLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Artichokes, as purchased,   |                |     |     |     |    |
+    average, canned            |                |430  |15.  | 14  | 0  |  86
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, canned            |                |540  |19.  | 33  | 5  |  62
+  *Asparagus, as purchased,    |                |     |     |     |    |
+    average, cooked            |                |206  | 7.19| 18  |63  |  19
+  *Beans, baked, canned        |Small side dish | 75  | 2.66| 21  |18  |  61
+  *Beans, Lima, canned         |Large side dish |126  | 4.44| 21  | 4  |  75
+  *Beans, string, cooked       |Five servings   |480  |16.66| 15  |48  |  37
+  *Beets, edible portion,      |                |     |     |     |    |
+    cooked                     |Three servings  |245  | 8.7 |  2  |23  |  75
+  *Cabbage, edible portion     |                |310  |17.  | 20  | 8  |  72
+  *Carrots, edible portion,    |                |     |     |     |    |
+    average, fresh             |                |215  | 7.6 | 10  | 8  |  82
+   Carrots, cooked             |Two servings    |164  | 5.81| 10  |34  |  56
+  *Cauliflower, as purchased,  |                |     |     |     |    |
+    average                    |                |312  |11.  | 23  |15  |  62
+  *Celery, edible portion,     |                |     |     |     |    |
+    average                    |                |540  |19.  | 24  | 5  |  71
+   Corn, sweet, cooked         |One side dish   | 99  | 3.5 | 13  |10  |  77
+  *Cucumbers, edible portion,  |                |     |     |     |    |
+    average                    |                |565  |20.  | 18  |10  |  72
+  *Egg plant, edible portion,  |                |     |     |     |    |
+    average                    |                |350  |12.  | 17  |10  |  73
+   Lentils, cooked             |                | 89  | 3.15| 27  | 1  |  72
+  *Lettuce, edible portion,    |                |     |     |     |    |
+    average                    |                |505  |18.  | 25  |14  |  61
+  *Mushrooms, as purchased,    |                |     |     |     |    |
+    average                    |                |215  | 7.6 | 31  | 8  |  61
+  *Onions, fresh, edible       |                |     |     |     |    |
+    portion, average           |                |200  | 7.1 | 13  | 5  |  82
+  *Onions, cooked              |Two large       |     |     |     |    |
+                               | servings       | 240 | 8.4 | 12  |40  |  48
+  *Parsnips, edible portion,   |One and a half  |     |     |     |    |
+    average                    | servings       | 152 | 5.3 | 10  | 7  |  83
+   Parsnips, cooked            |                | 163 | 5.74| 10  |34  |  56
+  *Peas, green, canned         |Two servings    | 178 | 6.3 | 25  | 3  |  72
+  *Peas, green, cooked         |One serving     |  85 | 3.  | 23  |27  |  50
+   Potatoes, baked             |One good sized  |  86 | 3.05| 11  | 1  |  88
+  *Potatoes, boiled            |One large sized | 102 | 3.62| 11  | 1  |  88
+  *Potatoes, mashed (creamed)  |One serving     |  89 | 3.14| 10  |25  |  65
+  *Potatoes, steamed           |One serving     | 101 | 3.57| 11  | 1  |  88
+  *Potatoes, chips             |One-half serving|  17 |  .6 |  4  |63  |  33
+  *Potatoes, sweet, cooked     |Half of average |     |     |     |    |
+                               | potato         |  49 | 1.7 |  6  | 9  |  85
+  *Pumpkins, edible portion,   |                |     |     |     |    |
+    average                    |                | 380 |13.  | 15  | 4  |  81
+   Radishes, as purchased      |                | 480 |17.  | 18  | 3  |  79
+   Rhubarb, edible portion,    |                |     |     |     |    |
+    average                    |                | 430 |15.  | 10  |27  |  63
+  *Spinach, cooked, as         |Two ordinary    |     |     |     |    |
+    purchased                  | servings       | 174 | 6.1 | 15  |66  |  19
+  *Squash, edible portion,     |                |     |     |     |    |
+    average                    |                | 210 | 7.4 | 12  |10  |  78
+  *Succotash, canned, as       |Ordinary serving|     |     |     |    |
+    purchased, average         |                | 100 | 3.5 | 15  | 9  |  76
+  *Tomatoes, fresh, as         |Four average    |     |     |     |    |
+    purchased, average         | tomatoes       | 430 |15.  | 15  |16  |  69
+  *Tomatoes, canned            |                | 431 |15.2 | 21  | 7  |  72
+  *Turnips, edible portion,    |Two large       |     |     |     |    |
+    average                    | servings       | 246 | 8.7 | 13  | 4  |  83
+   Vegetable oysters           |                | 273 | 9.62| 10  |51  |  39
+  -----------------------------------------------------------------------------
+                                FRUITS (FRESH OR COOKED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased        |Two apples      |206  | 7.3 |  3  | 7  |  90
+   Apples, baked               |                | 94  | 3.3 |  2  | 5  |  93
+   Apples, sauce               |Ordinary serving|111  | 3.9 |  2  | 5  |  93
+  *Apricots, edible portion,   |                |     |     |     |    |
+    average                    |                |168  | 5.92|  8  | 0  |  92
+   Apricots, cooked            |Large serving   |131  | 4.61|  6  | 0  |  94
+  *Bananas, yellow, edible     |                |     |     |     |    |
+    portion, average           |One large       |100  | 3.5 |  5  | 5  |  90
+  *Blackberries, as purchased, |                |     |     |     |    |
+    average                    |                |170  | 5.9 |  9  |16  |  75
+   Blueberries                 |                |128  | 4.6 |  3  | 8  |  89
+  *Blueberries, canned, as     |                |     |     |     |    |
+    purchased                  |                |165  | 5.8 |  4  | 9  |  87
+   Cantaloupe                  |Half ordinary   |     |     |     |    |
+                               |serving         |243  | 8.6 |  6  | 0  |  94
+  *Cherries, edible portion,   |                |     |     |     |    |
+    average                    |                |124  | 4.4 |  5  |10  |  85
+  *Cranberries, as purchased,  |                |     |     |     |    |
+    average                    |                |210  | 7.5 |  3  |12  |  85
+  *Grapes, as purchased,       |                |     |     |     |    |
+    average                    |                |136  | 4.8 |  5  |15  |  80
+   Grape fruit                 |                |215  | 7.57|  7  | 4  |  89
+   Grape juice                 |Small glass     |120  | 4.2 |  0  | 0  | 100
+   Gooseberries                |                |261  | 9.2 |  5  | 0  |  95
+  *Lemons                      |                |215  | 7.57|  9  |14  |  77
+   Lemon juice                 |                |246  | 8.77|  0  | 0  | 100
+   Nectarines                  |                |147  | 5.18|  4  | 0  |  96
+   Olives, ripe                |About seven     |     |     |     |    |
+                               | olives         |37   | 1.31|  2  |91  |   7
+  *Oranges, as purchased,      |                |     |     |     |    |
+    average                    |One very large  |270  | 9.4 |  6  | 3  |  91
+   Oranges, juice              |Large glass     |188  | 6.62|  0  | 0  | 100
+  *Peaches, as purchased,      |                |     |     |     |    |
+    average                    |Three ordinary  |290  |10.  |  7  | 2  |  91
+   Peaches, sauce              |Ordinary serving|136  | 4.78|  4  | 2  |  94
+   Peaches, juice              |Ordinary glass  |136  | 4.80|  0  | 0  | 100
+  *Pears                       |One large pear  |173  | 5.40|  4  | 7  |  89
+   Pears, sauce                |                |113  | 3.98|  3  | 4  |  93
+  *Pineapples, edible portion, |                |     |     |     |    |
+    average                    |                |226  | 8.  |  4  | 6  |  90
+   Raspberries, black          |                |146  | 5.18| 10  |14  |  76
+   Raspberries, red            |                |178  | 6.29|  8  | 0  |  92
+  *Strawberries, as purchased, |                |     |     |     |    |
+    average                    |Two servings    |260  | 9.1 | 10  |15  |  75
+  *Watermelon, as purchased,   |                |     |     |     |    |
+    average                    |                |760  |27.  |  6  | 6  |  88
+  -----------------------------------------------------------------------------
+                                COOKED MEATS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  +Beef, round, boiled (fat),  |                |     |     |     |    |
+    1099++                     |Small serving   | 36  | 1.3 | 40  |60  |  00
+  +Beef, round, boiled (lean), |                |     |     |     |    |
+    1206++                     |Large serving   | 62  | 2.2 | 90  |10  |  00
+  +Beef, round, boiled (med.), |                |     |     |     |    |
+    1188++                     |Small serving   | 44  | 1.6 | 60  |40  |  00
+  +Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1538++            |Half serving    | 18.5|  .65| 12  |88  |  00
+  +Beef, 5th right rib,        |                |     |     |     |    |
+    roasted, 1616++            |Small serving   | 32  | 1.2 | 25  |75  |  00
+  +Beef, 5th right rib,        |Very small      |     |     |     |    |
+    roasted, 1615++            | serving        | 25  |  .88| 18  |82  |  00
+  +Beef, ribs, boiled, 1169++  |Small serving   | 30  | 1.1 | 27  |73  |  00
+  +Beef, ribs, boiled, 1170++  |Very small      |     |     |     |    |
+                               | serving        | 25  |  .87| 21  |79  |  00
+  *Calves foot jelly, as       |                |     |     |     |    |
+    purchased                  |                |112  | 4.  | 19  |00  |  81
+  *Chicken, as purchased,      |                |     |     |     |    |
+    canned                     |One thin slice  | 27  |  .96| 23  |77  |  00
+  *Lamb chops, boiled, edible  |                |     |     |     |    |
+    portion, average           |One small chop  | 27  |  .96| 24  |76  |  00
+  *Lamb, leg, roast            |Ordinary serving| 50  | 1.8 | 40  |60  |  00
+  +Mutton, leg, boiled, 1184++ |Large serving   | 34  | 1.2 | 35  |65  |  00
+  +Pork, ham, boiled (fat),    |                |     |     |     |    |
+    1174++                     |Small serving   | 20.5|  .73| 14  |86  |  00
+  +Pork, ham, boiled, 1192++   |Ordinary serving| 32.5| 1.1 | 28  |72  |  00
+  +Pork, ham, roasted (fat),   |                |     |     |     |    |
+    1484++                     |Small serving   | 27  |  .96| 19  |81  |  00
+  +Pork, ham, roasted (lean),  |                |     |     |     |    |
+    1511++                     |Small serving   | 34  | 1.2 | 33  |67  |  00
+  *Turkey, as purchased,       |                |     |     |     |    |
+    canned                     |Small serving   | 28  |  .99| 23  |77  |  00
+  +Veal, leg, boiled, 1182++   |Large serving   | 67.5| 2.4 | 73  |27  |  00
+  -----------------------------------------------------------------------------
+                                CAKES, PASTRY, PUDDING AND DESSERTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Cake, chocolate layer, as   |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 28  |  .98|  7  |22  |  71
+  *Cake, gingerbread, as       |Half ordinary   |     |     |     |    |
+    purchased                  | square piece   | 27  |  .96|  6  |23  |  71
+  *Cake, sponge, as purchased  |Small piece     | 25  |  .89|  7  |25  |  68
+   Custard, caramel            |                | 71  | 2.51| 19  |10  |  71
+   Custard, milk               |Ordinary cup    |122  | 4.29| 26  |56  |  18
+   Custard, tapioca            |Two-thirds      |     |     |     |    |
+                               | ordinary       | 69.5| 2.45|  9  |12  |  79
+  *Doughnuts, as purchased     |Half a doughnut | 23  |  .8 |  6  |45  |  49
+  *Lady fingers, as purchased  |                | 27  |  .95| 10  |12  |  78
+  *Macaroons, as purchased     |                | 23  |  .82|  6  |33  |  61
+   Pie, apple, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.3 |  5  |32  |  63
+  *Pie, cream, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 30  | 1.1 |  5  |32  |  63
+  *Pie, custard, as purchased  |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 |  9  |32  |  59
+  *Pie, lemon, as purchased    |One-third       |     |     |     |    |
+                               | ordinary piece | 38  | 1.35|  6  |36  |  58
+  *Pie, mince, as purchased    |One-fourth      |     |     |     |    |
+                               | ordinary piece | 35  | 1.2 |  8  |38  |  54
+  *Pie, squash, as purchased   |One-third       |     |     |     |    |
+                               | ordinary piece | 55  | 1.9 | 10  |42  |  48
+   Pudding, apple sago         |                | 81  | 3.02|  6  | 3  |  91
+   Pudding, brown betty        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  |  7  |12  |  81
+   Pudding, cream rice         |Very small      |     |     |     |    |
+                               | serving        | 75  | 2.65|  8  |13  |  79
+   Pudding, Indian meal        |Half ordinary   |     |     |     |    |
+                               | serving        | 56.6| 2.  | 12  |25  |  63
+   Pudding, apple tapioca      |Small serving   | 79  | 2.8 |  1  | 1  |  98
+   Tapioca, cooked             |Ordinary serving|108  | 3.85|  1  | 1  |  98
+  -----------------------------------------------------------------------------
+                                FRUITS (DRIED)
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Apples, as purchased,       |                |     |     |     |    |
+    average                    |                | 34  | 1.2 |  3  | 7  |  90
+   Apricots, as purchased,     |                |     |     |     |    |
+    average                    |                | 35  | 1.24|  7  | 3  |  90
+  *Dates, edible portion,      |                |     |     |     |    |
+    average                    |Three large     | 28  |  .99|  2  | 7  |  91
+  *Dates, as purchased         |                | 31  | 1.1 |  2  | 7  |  91
+  *Figs, edible portion,       |                |     |     |     |    |
+    average                    |One large       | 31  | 1.1 |  5  | 0  |  95
+  *Prunes, edible portion,     |                |     |     |     |    |
+    average                    |Three large     | 32  | 1.14|  3  | 0  |  97
+  *Prunes, as purchased        |                | 38  | 1.35|  3  | 0  |  97
+  *Raisins, edible portion,    |                |     |     |     |    |
+    average                    |                | 28  | 1.  |  3  | 9  |  88
+  *Raisins, as purchased       |                | 31  | 1.1 |  3  | 9  |  88
+  -----------------------------------------------------------------------------
+                                CEREALS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Bread, brown, as purchased, |Ordinary thick  |     |     |     |    |
+    average                    | slice          | 43  | 1.5 |  9  | 7  |  84
+  *Bread, corn (johnnycake)    |                |     |     |     |    |
+    as purchased, average      |Small square    | 38  | 1.3 | 12  |10  |  72
+  *Bread, white, home made, as |Ordinary thick  |     |     |     |    |
+    purchased                  | slice          | 38  | 1.3 | 13  | 6  |  81
+   Corn flakes, toasted        |Ordinary cereal |     |     |     |    |
+                               | dishful        | 27  |  .97| 11  | 1  |  88
+  *Corn meal, granular,        |                |     |     |     |    |
+    average                    |                | 27  |  .96| 10  | 5  |  85
+  *Corn meal, unbolted,        |                |     |     |     |    |
+    edible portion, average    |                | 26  |  .92|  9  |11  |  80
+  *Crackers, graham, as        |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .82|  9  |20  |  71
+  *Crackers, oatmeal, as       |                |     |     |     |    |
+    purchased                  |Two crackers    | 23  |  .81| 11  |24  |  65
+  *Hominy, cooked              |Large serving   |120  | 4.2 | 11  | 2  |  87
+  *Macaroni, average           |                | 27  |  .96| 16  | 2  |  83
+  *Macaroni, average, cooked   |Ordinary        |     |     |     |    |
+                               | serving        |110  | 3.85| 14  |15  |  71
+  *Oatmeal, average, boiled    |One and a half  |     |     |     |    |
+                               | serving        |159  | 5.6 | 18  | 7  |  75
+  *Popcorn, average            |                | 24  |  .86| 11  |11  |  78
+  *Rice, uncooked              |                | 28  |  .98|  9  | 1  |  90
+  *Rice, boiled, average       |Ordinary cereal |     |     |     |    |
+                               | dish           | 87  | 3.1 | 10  | 1  |  89
+  *Rice, flakes                |Ordinary cereal |     |     |     |    |
+                               | dish           | 27  |  .94|  8  | 1  |  91
+  *Rolls, Vienna, as           |                |     |     |     |    |
+    purchased, average         |One large roll  | 35  | 1.2 | 12  | 7  |  81
+  *Shredded wheat              |One biscuit     |  27 |  .94| 13  | 4.5|  82.5
+  *Spaghetti, average          |                |  28 |  .97| 12  | 1  |  87
+  *Wheat flour, entire wheat   |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, graham,        |                |     |     |     |    |
+    average                    |                |  27 |  .96| 15  | 5  |  80
+  *Wheat flour, patent roller  |                |     |     |     |    |
+    process, family and        |                |     |     |     |    |
+    straight grade spring      |                |     |     |     |    |
+    wheat, average             |                |  27 |  .97| 12  | 3  |  85
+  *Zwieback                    |Size of thick   |     |     |     |    |
+                               | slice bread    |  23 |  .81|  9  |21  |  70
+  -----------------------------------------------------------------------------
+                                DAIRY PRODUCTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Butter, as purchased        |Ordinary pat or |     |     |     |    |
+                               | ball           | 12.5|  .44|   .5|99.5|  00
+  *Buttermilk, as purchased    |One and a half  |     |     |     |    |
+                               | glass          |275  | 9.7 | 34  |12  |  54
+  *Cheese, American, pale, as  |One and a half  |     |     |     |    |
+    purchased                  | cubic in       | 22  |  .77| 25  |73  |   2
+  *Cheese, cottage, as         |                |     |     |     |    |
+    purchased                  |Four cubic in   | 89  | 3.12| 76  | 8  |  16
+  *Cheese, full cream, as      |One and a half  |     |     |     |    |
+   purchased                   | cubic in.      | 23  |  .82| 25  |73  |   2
+  *Cheese, Neufchatel, as      |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 29.5| 1.05| 22  |76  |   2
+  *Cheese, Swiss, as           |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 23  |  .8 | 25  |74  |   1
+  *Cheese, pineapple, as       |One and a half  |     |     |     |    |
+    purchased                  | cubic in.      | 20  |  .72| 25  |73  |   2
+  *Cream                       |One quarter     |     |     |     |    |
+                               | ordinary glass | 49  | 1.7 |  5  |86  |   9
+   Kumyss                      |                |188  | 6.7 | 21  |37  |  42
+  *Milk, condensed, sweetened, |                |     |     |     |    |
+    as purch.                  |                | 30  | 1.06| 10  |23  |  67
+  *Milk, condensed,            |                |     |     |     |    |
+    unsweetened (evap. cream)  |                |     |     |     |    |
+    as purchased               |                | 59  | 2.05| 24  |50  |  26
+  *Milk, skimmed, as           |One and a half  |     |     |     |    |
+    purchased                  | glasses        |255  | 9.4 | 37  | 7  |  56
+  *Milk, whole, as purchased   |Small glass     |140  | 4.9 | 19  |52  |  29
+   Whey, as purchased          |Two glasses     |360  |13   | 15  |10  |  75
+  -----------------------------------------------------------------------------
+                                SWEETS AND PICKLES
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Catsup, tomato, as          |                |     |     |     |    |
+    purchased, average         |                |170  | 6.  | 10  | 3  |  87
+  *Honey, as purchased         |4 teaspoonfuls  | 30  | 1.05|  1  | 0  |  99
+  *Marmalade (orange peel)     |                | 28.3| 1.  |   .5| 2.5|  97
+  *Molasses, cane              |                | 35  | 1.2 |   .5| 0  |  99.5
+  *Olives, green, edible       |                |     |     |     |    |
+    portion                    |Seven olives    | 32  | 1.1 |  1  |84  |  15
+  *Olives, ripe, edible        |                |     |     |     |    |
+    portion                    |Seven olives    | 38  | 1.3 |  2  |91  |   7
+  *Pickles, mixed, as          |                |     |     |     |    |
+    purchased                  |                |415  |14.6 | 18  |15  |  67
+  *Sugar, granulated           |3 teaspoonfuls  |     |     |     |    |
+                               |or one and a    |     |     |     |    |
+                               |half lumps      | 24  |  .86|  0  | 0  | 100
+  *Sugar, maple                |4 teaspoonfuls  | 29  | 1.03|  0  | 0  | 100
+  *Sirup, maple                |4 teaspoonfuls  | 35  | 1.2 |  0  | 0  | 100
+  -----------------------------------------------------------------------------
+                                NUTS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Almonds, edible portion,    |                |     |     |     |    |
+    average                    |About eight     | 15  |  .53| 13  |77  |  10
+  *Beechnuts                   |                | 14.8|  .52| 13  |79  |   8
+  *Brazil nuts, edible         |Three ordinary  |     |     |     |    |
+    portion                    | size           | 14  |  .49| 10  |86  |   4
+  *Butternuts                  |                | 14  |  .50| 16  |82  |   2
+  *Cocoanuts                   |                | 16  |  .57|  4  |77  |  19
+  *Chestnuts, fresh, edible    |                |     |     |     |    |
+    portion, average           |                | 40  | 1.4 | 10  |20  |  70
+  *Filberts, edible portion,   |                |     |     |     |    |
+    average                    |Ten nuts        | 14  |  .48|  9  |84  |   7
+  *Hickory nuts                |                | 13  |  .47|  9  |85  |   6
+  *Peanuts, edible portion,    |                |     |     |     |    |
+    average                    |Thirteen double | 18  |  .62| 20  |63  |  17
+  *Pecans, polished, edible    |                |     |     |     |    |
+    portion                    |About eight     | 13  |  .46|  6  |87  |   7
+  *Pine nuts (pignolias),      |                |     |     |     |    |
+    edible portion             |About eighty    | 16  |  .56| 22  |74  |   4
+  *Walnuts, California,        |                |     |     |     |    |
+    edible portion             |About six       | 14  | .48 | 10  |83  |   7
+  -----------------------------------------------------------------------------
+                                MISCELLANEOUS
+  -----------------------------+----------------+-----+-----+-----+----+-------
+  *Eggs, hen's, boiled         |One large egg   | 59  | 2.1 | 32  |68  |  00
+  *Eggs, hen's whites          |                |181  | 6.4 |100  | 0  |  00
+  *Eggs, hen's, yolks          |Two yolks       | 27  |  .94| 17  |83  |  00
+  *Omelet                      |                | 94  | 3.3 | 34  |60  |   6
+  *Soup, beef, as purchased,   |                |     |     |     |    |
+    average                    |                |380  |13.  | 69  |14  |  17
+  *Soup, bean, as purchased,   |                |     |     |     |    |
+    average                    |Very large plate|150  | 5.4 | 20  |20  |  60
+  *Soup, cream of celery, as   |                |     |     |     |    |
+    purch., average            |Two plates      |180  | 6.3 | 16  |47  |  37
+  *Consomme, as purchased      |                |830  |29.  | 85  |00  |  15
+  *Clam chowder, as purchased  |Two plates      |230  | 8.25| 17  |18  |  65
+  -----------------------------+----------------+-----+-----+-----+----+-------
+
+[A] Abstracted from A Graphic Method of Practical Dietetics, Irving
+Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316-1324.
+
+[*] Chemical Composition of American Food Materials. Atwater and Bryant.
+U. S. Department of Agriculture Bulletin, No. 28.
+
+[+] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.
+Department of Agriculture Bulletin, No. 141.)
+
+[++] Laboratory number of specimen, as per Experiments on Losses in
+Cooking Meat.
+
+[Sidenote: Cost of Ready to Serve Foods]
+
+The following table, adapted from one compiled by Gephart and Lusk
+("Analysis and Cost of Ready to Serve Foods"), shows in convenient form
+the relative energy values and cost of the more commonly used articles
+of food.
+
+A brief glance at this table will show how easily one might slowly
+starve on very expensive food, and yet how easily the energy food needed
+can be secured at a very low cost.
+
+It would, of course, be a great mistake to regulate the diet solely with
+regard to fuel value. Digestibility, as well as protein, mineral and
+vitamin requirements, must also be considered. Nevertheless, the main
+requirement is for fuel, and this, as the table shows, can be secured at
+a surprizingly low cost.
+
+  ===========================================================================
+                                             |  No. of       |  Cost of One
+   Name of Food.                             |  Calories in  |  Order "Quick
+                                             |  One Order.[B]|    Lunch"
+                                             |               |  Restaurant.
+  -------------------------------------------+---------------+---------------
+      Napoleon                               |     418.6     |     $0.05
+      Crullers                               |     416.6     |       .05
+      Cabinet pudding and vanilla sauce      |     416.6     |       .05
+      Cocoanut pie                           |     357       |       .05
+  CD--Roast beef sandwich with roll          |     357       |       .05
+      Bath buns                              |     357       |       .05
+      Bread custard pudding                  |     357       |       .05
+      Pineapple pie                          |     357       |       .05
+      Corn muffins                           |     357       |       .05
+      Apple pie                              |     357       |       .05
+      New England pudding with vanilla sauce |     312.5     |       .05
+      Chocolate spiced cakes.                |     312.5     |       .05
+      Walnut layer cake with marshmallow     |               |
+       icing                                 |     312.5     |       .05
+      Milk crackers                          |     312.5     |       .05
+      Bread pudding with vanilla sauce       |     312.5     |       .05
+      Pumpkin pie                            |     312.5     |       .05
+   D--Lamb croquettes and mashed potatoes    |     833.3     |       .15
+      Coffee cake                            |     277.7     |       .05
+      Rhubarb pie                            |     277.7     |       .05
+   D--German meat cakes and French fried     |               |
+       potatoes                              |     833.3     |       .15
+      Old-fashioned molasses cake            |     277.7     |       .05
+      Lemon pie                              |     277.7     |       .05
+  CD--Vienna roast with French fried potatoes|     833.3     |       .15
+      Butter cakes                           |     277.7     |       .05
+      Minced ham sandwich                    |     277.7     |       .05
+      Pork and Boston beans                  |     833.3     |       .15
+      Cornmeal cakes with maple cane sirup   |     500       |       .10
+   D--Ham croquettes                         |     500       |       .10
+      Cold rice pudding                      |     277.7     |       .05
+      Ham sandwich with roll                 |     250       |       .05
+      Banana layer cake                      |     250       |       .05
+  CD--Creamed chipped beef on toast          |     833.3     |       .15
+      Cocoa                                  |     250       |       .05
+  CD--Roast beef cutlet with tomato sauce    |     833.3     |       .15
+  CD--German meat cakes with lyonnaise       |               |
+       potatoes                              |     833.3     |       .15
+  CD--Swiss cheese sandwich                  |     250       |       .05
+  C --Boston baked beans                     |     500       |       .10
+   D--Vienna roast, spaghetti and potatoes   |     625       |       .15
+      Chocolate cornstarch with cream        |     227.2     |       .05
+      Wheat cakes with maple cane sirup      |     500       |       .10
+      Milk crackers and milk                 |     500       |       .10
+  CD--American cheese sandwich               |     227.2     |       .05
+  C --New York baked beans                   |     500       |       .10
+      Hot corn bread                         |     416.6     |       .10
+  CD--Country sausage                        |     227.2     |       .05
+      Indian pudding with maple sauce        |     227.2     |       .05
+  CD--Minced tongue sandwich with tea        |               |
+       biscuits                              |     227.2     |       .05
+      Cream roll                             |     227.2     |       .05
+   D--Beef cakes with brown gravy and        |               |
+       macaroni                              |     625       |       .15
+  C --New York beans, on the side            |     227.2     |       .05
+      Graham crackers                        |     227.2     |       .05
+   D--Broiled ham                            |     833.3     |       .20
+   D--Roast beef hash, browned               |     625       |       .15
+      Oyster pie                             |     625       |       .15
+  CD--Minced chicken sandwich                |     227.2     |       .05
+      Apple tapioca pudding                  |     227.2     |       .05
+      Potato salad                           |     416.6     |       .10
+      Chocolate layer cake                   |     208.3     |       .05
+  CD--Breaded veal cutlet and tomato sauce   |     833.3     |       .20
+      Egg plant fried in butter              |     625       |       .15
+      Buckwheat cakes with maple cane sirup  |     417.6     |       .10
+   D--Roast beef croquettes with macaroni    |     625       |       .15
+   D--Fried bacon with French fried potatoes |     833.3     |       .20
+   D--Sardine sandwich                       |     208.3     |       .05
+  CD--Minced ham sandwich with olives        |     208.3     |       .05
+  CD--Ham and New York Beans                 |     625       |       .15
+      Vanilla cornstarch with cream          |     208.3     |       .05
+  CD--Roast beef cutlet and mashed potatoes  |     625       |       .15
+   D--Lamb cutlet and mashed potatoes        |     625       |       .15
+      Cocoanut cake                          |     208.3     |       .05
+      Cream cheese walnut sandwich           |     208.3     |       .05
+  C --New York baked beans with tomato sauce |     416.6     |       .10
+   D--Ham and Boston beans                   |     625       |       .15
+   D--Liver and onions with French fried     |               |
+       potatoes                              |     833.3     |       .20
+  CD--Beef stew                              |     625       |       .15
+  CD--Pork and New York beans                |     625       |       .15
+  CD--Ham sandwich                           |     192.3     |       .05
+      Rice croquette with bacon              |     625       |       .15
+      Baked apple with cream                 |     416.6     |       .10
+   D--Frankfurters and potato salad          |     625       |       .15
+      Baked beans with macaroni              |     625       |       .15
+      Cup of coffee (containing cream and    |               |
+       sugar)                                |     192.3     |       .05
+   D--Mince pie                              |     417.6     |       .10
+  CD--Lamb stew                              |     625       |       .15
+  CD--Broiled salt mackerel with mashed      |               |
+       potatoes                              |     833.3     |       .20
+      Cherry pie                             |     357       |       .10
+      Pound cake                             |     357       |       .10
+   D--Chicken cutlet and mashed potatoes     |     625       |       .20
+  CD--Shredded wheat and milk                |     357       |       .10
+      Cream tapioca pudding                  |     192.3     |       .05
+      Soda crackers and milk                 |     357       |       .10
+      Strawberry pie                         |     357       |       .10
+      Chocolate eclair                       |     192.3     |       .05
+  CD--Baked lamb pie (individual)            |     625       |       .15
+  CD--Corned beef sandwich                   |     192.3     |       .05
+   D--Broiled bacon                          |     833.3     |       .20
+      Rice cakes with maple cane sirup       |     625       |       .15
+   D--Cold ham                               |     500       |       .15
+   D--Roast beef croquettes and spaghetti    |     500       |       .15
+  CD--Chipped beef and scrambled egg         |     833.3     |       .20
+   D--Minced ham with scrambled eggs         |     833.3     |       .20
+      Peach pie                              |     357       |       .10
+   D--Baked macaroni and cheese              |     357       |       .10
+      Huckleberry pie                        |     357       |       .10
+      French toast with maple cane sirup.    |     625       |       .15
+  CD--Corned beef and New York beans         |     500       |       .15
+      Blackberry pie                         |     357       |       .10
+  CD--Veal pot pie with dumplings            |     500       |       .15
+  CD--Creamed codfish on toast               |     500       |       .15
+   D--Vienna roast with stewed tomatoes      |     500       |       .15
+  CD--Tomato omelet                          |     625       |       .20
+   D--Small oyster fry                       |     625       |       .20
+      Hot rice with cream                    |     500       |       .15
+   D--Plain oyster fry with bacon            |     625       |       .20
+  CD--Hamburger steak                        |     625       |       .20
+   D--Corned beef hash, browned in pan       |     500       |       .15
+   D--Corned beef hash, steamed              |     500       |       .15
+      Cream                                  |     500       |       .15
+  CD--Chicken wings on toast                 |     625       |       .20
+   D--Country sausage and French fried       |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef and Boston beans           |     500       |       .15
+  CD--Two fried eggs                         |     500       |       .15
+  CA--Ham omelet                             |     625       |       .20
+  CD--Plain omelet                           |     500       |       .15
+  CA--Fried liver and mashed potatoes        |     500       |       .15
+  CD--Creamed chipped beef                   |     500       |       .15
+   D--Large oyster fry                       |     833.3     |       .25
+      Apple fritters with fruit sauce        |     312.5     |       .10
+   D--Fish cakes with tomato sauce           |     500       |       .15
+      French fried potatoes, extra order     |     312.5     |       .10
+      Chocolate cornstarch with whipped cream|     156.25    |       .05
+      Shredded wheat and cream               |     416.6     |       .15
+   D--Chicken croquette and French fried     |               |
+       potatoes                              |     500       |       .15
+  CD--Corned beef hash with poached egg      |     625       |       .20
+  CD--Ham and eggs                           |     833.3     |       .25
+   D--Ham and potato salad                   |     625       |       .20
+  CD--Baked shad and dressing                |     625       |       .20
+  CD--Hamburger steak with Spanish sauce     |     625       |       .20
+      Charlotte russe                        |     156.25    |       .05
+  CD--Creamed eggs on toast                  |     625       |       .20
+   D--Bacon and eggs                         |     833.3     |       .25
+      Strawberry fruit jelly with whipped    |               |
+       cream                                 |     156.25    |       .05
+  CD--Buckwheat cakes with country sausage   |     625       |       .20
+   D--Oyster sandwich                        |     312.5     |       .10
+  C --Chicken giblets on toast               |     625       |       .20
+      Hot rice with butter                   |     312.5     |       .10
+      Pimento olive cheese sandwich          |     156.25    |       .05
+  CD--Liver and bacon with lyonnaise potatoes|     833.3     |       .25
+  CD--Corned beef hash, browned, with two    |               |
+       poached eggs                          |     833.3     |       .25
+      Buttered toast                         |     312.5     |       .10
+  CD--Liver and bacon                        |     833.3     |       .25
+  CD--Chicken hash                           |     416.6     |       .15
+   D--Two scrambled eggs                     |     416.6     |       .15
+  CD--Milk                                   |     277.7     |       .10
+      Apple sauce with whipped cream         |     147.05    |       .05
+      Hot rice with poached egg              |     416.6     |       .15
+  CD--Corned beef with potato salad          |     416.6     |       .15
+      Fish cakes with poached egg            |     625       |       .20
+  CD--Cold roast beef                        |     416.6     |       .15
+   D--Hot rice with milk                     |     277.7     |       .10
+  CD--Small steak                            |     833.3     |       .30
+      Baked apple                            |     138.8     |       .05
+      Baked apple with ice cream             |     277.7     |       .10
+   D--Two lamb chops                         |     833.3     |       .30
+   D--Chicken salad sandwich                 |     277.7     |       .10
+  CD--Corned beef hash, steamed, with        |               |
+       poached egg                           |     500       |       .20
+  C --Boston beans on side                   |     131.57    |       .05
+      Tomato sandwich                        |     131.57    |       .05
+   D--Lamb chops, breaded, with mashed       |               |
+       potatoes                              |     500       |       .20
+  CD--Maple flakes with milk                 |     277.7     |       .10
+  CD--Corned beef                            |     416.6     |       .15
+  CD--Bulgarzoon                             |     131.57    |       .05
+   D--Spanish omelet with French fried       |               |
+       potatoes                              |     625       |       .25
+      Baked apple custard with whipped cream |     250       |       .10
+      Boiled rice, side order                |     131.57    |       .05
+  CD--Fried egg sandwich                     |     250       |       .10
+  CD--Onion omelet                           |     500       |       .20
+  CD--Baked weak fish with dressing          |     500       |       .20
+  CD--Sirloin steak                          |    1250       |       .50
+      Fresh cooked oatmeal with cream        |     416.6     |       .15
+  CD--Fish cakes with macaroni               |     500       |       .20
+      Sliced bananas with cream              |     250       |       .10
+  C --Macaroni, side order                   |     125       |       .05
+  CD--Roast sirloin of beef and mashed       |               |
+       potatoes                              |     500       |       .20
+   D--Tomato omelet with potatoes            |     625       |       .25
+  CD--Two boiled eggs                        |     357       |       .15
+  CD--Fish cakes with spaghetti              |     500       |       .20
+  CD--Macaroni omelet and tomato sauce       |     625       |       .25
+  CD--Small steak with onions                |     833.3     |       .35
+  CD--Fish cake sandwich                     |     227.2     |       .10
+  CD--Egg salad                              |     500       |       .20
+  CD--Parsley omelet                         |     500       |       .20
+      Green split pea soup                   |     227.2     |       .10
+      Vanilla ice cream                      |     227.2     |       .10
+  CD--Tenderloin steak with onions           |    1250       |       .55
+  CD--Cornflakes and milk                    |     227.2     |       .10
+      Strawberry tart                        |     227.2     |       .10
+  CD--Tuna fish salad                        |     500       |       .25
+  CD--Sirloin steak with onions              |    1250       |       .55
+      Pineapple fruit jelly with whipped     |               |
+       cream                                 |     108.69    |       .05
+  CD--Cup custard                            |     227.2     |       .10
+  CD--Roast beef with potato salad           |     500       |       .25
+  CD--Tenderloin steak                       |    1250       |       .60
+   D--Milk toast                             |     312.5     |       .15
+      Strawberry cornstarch with whipped     |               |
+       cream                                 |     104.16    |       .05
+      Strawberry ice cream                   |     208.3     |       .10
+  CD--Clam chowder                           |     416.6     |       .20
+  C --Chicken soup                           |     312.5     |       .15
+  CD--Crab meat salad                        |     416.6     |       .20
+      Vegetable soup                         |     192.3     |       .10
+      Stewed rhubarb                         |      92.59    |       .05
+  CD--Creamed chicken on toast               |     357       |       .20
+      Strawberries with cream                |     277.7     |       .15
+      Strawberry short cake                  |     277.7     |       .15
+  CD--Chicken omelet                         |     416.6     |       .20
+  CD--Deviled crab                           |     277.7     |       .20
+      Sliced bananas                         |      89.28    |       .05
+  CD--Spaghetti and cheese                   |     178.57    |       .10
+  CD--Fried ham                              |     416.6     |       .25
+   D--Minced chicken sandwich with lettuce   |     166.66    |       .10
+  C --Bean soup with croutons                |     166.66    |       .10
+  CD--Hot roast beef sandwich                |     250       |       .15
+  CD--Club sandwich                          |     416.6     |       .25
+  CD--Sliced chicken sandwich                |     156.25    |       .10
+  CD--Poached eggs on toast                  |     500       |       .20
+      Strawberries with ice cream            |     192.3     |       .15
+  C --Cream of wheat                         |     125       |       .10
+      Blackberries and cream                 |     113.63    |       .10
+      Stewed corn                            |      52.08    |       .05
+  C --Creamed asparagus on toast             |     192.3     |       .20
+      Watermelon                             |     125       |       .15
+  C --Tomato soup with rice                  |      73.52    |       .10
+      Sliced pineapple                       |      35.21    |       .05
+      Grape Fruit                            |      78.12    |       .15
+  CD--Raw oysters                            |      55.55    |       .15
+      Sliced tomatoes with lettuce           |      50       |       .15
+  C --Sliced tomatoes                        |      30.48    |       .10
+      Tomatoes and lettuce with dressing     |      53.19    |       .20
+      Cantaloupe                             |      36.23    |       .15
+      Champagne[E]                           |      357      |      1.00
+  ---------------------------------------------------------------------------
+
+[B] These values cover the whole portion as served, including bread and
+butter.
+
+[C] Contains 15 per cent. or over of heat in protein.
+
+[D] Contains the protein of meat, milk, eggs or cheese.
+
+[E] Not purchased in the restaurant.
+
+[Sidenote: The Minimal Cost of Food]
+
+Professor Graham Lusk has very kindly contributed the following comments
+and additional table, derived from this material:
+
+"The above are analyses of 350 different samples of foods purchased over
+the counters of a company which maintains a chain of restaurants in New
+York City, and obtained without knowledge on the part of these
+restaurants that the analyses were contemplated.
+
+"One may reliably assume that for the man of ordinary size, who lives
+without doing any special muscular exercise, the fuel requirement of the
+body each day amounts to 2,500 calories of heat. Translated into common
+terms, this is the quantity of heat which would be required to raise
+about 25 quarts of water from the freezing to the boiling point. Miss
+Cauble, a special investigator of the Association for the Improvement of
+the Condition of the Poor, kindly estimated the cost at wholesale prices
+of the ingredients of different portions sold in the restaurants. These
+are given in Table 9 beginning on page 64 of the pamphlet from which the
+above table was derived. The data enable one to construct a new table
+which gives the estimated wholesale cost of 2,500 calories in the
+various familiar forms of food sold in the restaurant. This represents
+the minimum cost of fuel for the support of an adult during twenty-four
+hours without taking into consideration labor, fuel or rent which, in
+the case of the restaurant, must be included in the cost of the foods
+when they are eaten. It represents the minimal cost of food in the home.
+
+"It appears from the table given below that the cost of 2,500 calories
+in the wholesale market varies from $.04 in the case of boiled rice to
+$.61 for shad. About half of the dishes can be obtained at wholesale at
+a price less than $.25 for 2,500 calories, or less than a cent per
+hundred calories, a cost which is the standard striven for in school
+lunches. The table is given on the next page.
+
+  ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES
+  CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
+   Apple tapioca pudding                                $.04
+   Rice, boiled (side order)                             .04
+   Bath buns                                             .06
+   Pie, apple                                            .07
+   Pie, rhubarb                                          .08
+   Apple, baked                                          .09
+   Pie, strawberry                                       .09
+   Cocoa                                                 .09
+   Crullers                                              .10
+  *Fish cakes with tomato sauce                          .13
+   Muffins, corn                                         .13
+  *Lamb croquette and mashed potatoes                    .14
+  *Beans, Boston baked                                   .15
+  *Beef, corned                                          .15
+   Pie, lemon                                            .15
+   Chicken wings on toast                                .16
+   Napoleon                                              .16
+  *Salad, potato                                         .16
+   Toast, buttered                                       .16
+   Cream roll                                            .17
+  *Beef, creamed, chipped, on toast                      .18
+   Cakes, butter                                         .19
+  *Roast, Vienna, and spaghetti and potatoes             .19
+   Pudding, tapioca, creamed                             .20
+   Sandwich, oyster                                      .20
+  *Veal cutlet, breaded and tomato sauce                 .20
+  *Beef, corned, hash browned in pan                     .21
+  *Liver and bacon                                       .21
+  *Roast, Vienna, with French fried potatoes             .21
+  *Stew, lamb                                            .21
+  *Beans, New York, baked                                .22
+   Cakes, buckwheat, with maple cane sirup               .22
+   Coffee, cup of (contained cream and sugar)            .22
+   Pudding, bread, with vanilla sauce                    .24
+  *Beef, corned, hashed, steamed                         .25
+   Oatmeal, fresh cooked, with cream                     .25
+  *Stew, beef                                            .25
+   Pie, oyster                                           .26
+   Potatoes, French fried, extra order                   .26
+  *Sandwich, ham                                         .26
+  *Beef, creamed, chipped                                .27
+  *Sandwich, corned beef                                 .27
+  *Beef, corned, hashed, steamed, with poached egg       .28
+  *Mackerel, broiled salt, with mashed potatoes          .28
+   Milk                                                  .29
+   Pudding, rice, cold                                   .29
+  *Rice, hot, with poached egg                           .29
+   Soup, bean, with croutons                             .29
+  *Sandwich, minced chicken                              .30
+   Cornstarch, chocolate, with cream                     .31
+   Ice cream, strawberry                                 .31
+  *Omelet, ham                                           .32
+   Sandwich, cream cheese walnut                         .32
+  *Omelet, plain                                         .33
+   Cornstarch, vanilla, with cream                       .34
+  *Omelet, onion                                         .34
+  *Oyster fry, small                                     .34
+  *Eggs, fried (2)                                       .35
+  *Sandwich, fried egg                                   .35
+   Sausage, country                                      .35
+  *Chicken croquette and French fried potatoes           .36
+  *Eggs, creamed, on toast                               .36
+  *Omelet, parsley                                       .37
+  *Omelet, Spanish, with French fried potatoes           .37
+  *Sandwich, tomato                                      .39
+  *Eggs, scrambled (2)                                   .40
+  *Lamb chops (2)                                        .40
+   Sandwich, club                                        .40
+  *Salad, tuna fish                                      .41
+   Custard                                               .43
+  *Sandwich, chicken, sliced                             .43
+  *Steak, tenderloin                                     .43
+  *Ham, fried                                            .44
+  *Sandwich, roast beef, hot                             .44
+   Strawberries with cream                               .44
+   Toast, milk                                           .45
+  *Eggs, boiled (2)                                      .47
+  *Omelet, chicken                                       .47
+  *Sandwich, minced chicken with lettuce                 .49
+  *Eggs, poached on toast (2)                            .59
+  *Shad, baked, and dressing                             .61
+
+[*] These orders contained bread and butter, which are figured in the
+food values. Of the orders containing bread the fractional part of the
+nutritional energy of the order from this source averaged 43.7 per cent.
+of the total.
+
+"Contemplation of these results may be made after the housekeeper has
+carefully gone through the monthly hills for food, divided the cost of
+the total food by the number of days in the month and then divided this
+figure by the number of people in the family, counting children between
+five and fifteen years of age at two-thirds of an adult.
+
+"It would be interesting to know whether the cost of food for the adult
+as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever
+the higher values are reached it is certain that extravagant profits are
+paid to middlemen or great waste exists in the kitchen.
+
+"The theme might still further be elaborated, but the essential data for
+those interested in food economics can be obtained from the table
+itself. Wholesale prices are used for the reason that retail prices are
+subject to great variation. The fluctuation of retail prices does not
+make it feasible to give their equivalents for the wholesale list, but
+the relationship can be judged by noting the equivalents for the
+extremes. In this table, for example, the retail price of 2500 calories
+of rice would be about 13 cents as against 4 cents wholesale, and for
+shad about $1.50, retail as against 61 cents wholesale."
+
+CALORIES OF FOOD CONSUMED DAILY[F]
+
+[F] _Skandinavisches Archiv fuer Physiologie_ XXXI. Band. 1., 2 u. 3.
+Heft, Leipzig, Verlag Von Veit & Comp., 1914.
+
+The following table is derived from data produced by Becker and
+Hamalainen of the University of Helsingfors, Finland, from actual
+experiment with individuals alternately resting and working at their
+respective trades while in the "respiration calorimeter."
+
+  --------------+----+---------+-----+-----------------+--------+---------
+                |    |         |     |      During     | During | Total
+                |    |         |     |       Rest      |  Work  | Calories
+                |    |         |     +-----------------+--------+ per Day
+  Occupation    | Age| Height  | Wgt.|Calories|Calories|Calories| (8 Hrs.
+                |    | Ft.-Ins.| Lbs.|per Hour|per Hour|per Hour| Work.
+                |    |         |     |        |per Lb. |        | 16 Hrs.
+                |    |         |     |        |of Body |        | Rest)
+                |    |         |     |        |Weight  |        |
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 MEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Shoemaker     | 56 | 5-0     | 145 |   73   |  .50   |  172   | 2544
+  Shoemaker     | 30 | 5-8     | 143 |   87   |  .60   |  171   | 2760
+  Tailor        | 39 | 5-5     | 141 |   72   |  .50   |  124   | 2144
+  Tailor        | 46 | 5-101/2   | 161 |  102   |  .63   |  135   | 2712
+  Bookbinder    | 19 | 6-0     | 150 |   87   |  .58   |  164   | 2704
+  Bookbinder    | 23 | 5-41/2    | 143 |   85   |  .59   |  163   | 2664
+  Metalworker   | 34 | 5-4     | 139 |   81   |  .58   |  216   | 3024
+  Metalworker   | 27 | 5-5     | 130 |   99   |  .76   |  219   | 3336
+  Painter       | 25 | 5-11    | 154 |  104   |  .67   |  231   | 3512
+  Painter       | 27 | 5-8     | 147 |  111   |  .79   |  230   | 3616
+  Joiner        | 42 | 5-7     | 154 |   81   |  .50   |  204   | 2928
+  Joiner        | 24 | 5-51/2    | 141 |   85   |  .60   |  244   | 3312
+  Stone-worker  | 27 | 5-11    | 156 |   90   |  .57   |  408   | 4704
+  Stone-worker  | 22 | 5-8     | 141 |   85   |  .60   |  366   | 4288
+  Sawyer        | 42 | 5-5     | 167 |   86   |  .50   |  501   | 5384
+  Sawyer        | 43 | 5-5     | 143 |   84   |  .59   |  451   | 4952
+  --------------+----+---------+-----+--------+--------+--------+---------
+                                 WOMEN
+  --------------+----+---------+-----+--------+--------+--------+---------
+  Hand-sewer    | 53 | 5-3     | 139 |   75   |  .54   |   83   | 1864
+  Hand-sewer    | 35 | 5-6     | 143 |   64   |  .45   |   88   | 1728
+  Machine-sewer | 53 | 5-3     | 139 |   75   |  .54   |  103   | 2024
+  Machine-sewer | 19 | 5-3     | 110 |   64   |  .58   |  119   | 1976
+  Wash-woman    | 43 | 5-3     | 125 |   75   |  .60   |  285   | 3480
+  Wash-woman    | 19 | 5-3     | 110 |   64   |  .58   |  186   | 2512
+  Waitress      | 43 | 5-3     | 125 |   75   |  .60   |  228   | 3024
+  Waitress      | 19 | 5-3     | 110 |   64   |  .58   |  143   | 2168
+  Bookbinder    | 22 | 5-4     | 105 |   70   |  .65   |   98   | 1904
+  Bookbinder    | 22 | 5-3     | 112 |   61   |  .54   |  127   | 1992
+  --------------+----+---------+-----+--------+--------+--------+---------
+
+For example, for sawyers (an active occupation), the heat production and
+consequent requirement in calories worked out as follows:
+
+  During rest 84 calories x 16 h.    1344
+  During work 451 calories x 8 h.    3608
+                                     ----
+           Total calories            4952
+
+The tailor (sedentary occupation) showed the following heat production
+and calorific requirement:
+
+   72 calories x 16 h.               1152
+  124 calories x  8 h.                992
+                                     ----
+           Total calories            2144
+
+These figures show the wide variation in food requirements according to
+age, weight and occupation.
+
+[Sidenote: Basal Metabolism]
+
+Francis G. Benedict and his co-workers at the Nutrition Laboratory of
+the Carnegie Institution of Washington, and Prof. Graham Lusk of Cornell
+University, have also made a large number of experiments to ascertain
+what is termed the basal metabolism or heat production of the body at
+perfect rest, and also that under varying degrees of activity. The
+results are closely in agreement with the above.
+
+Benedict has lately produced evidence to show that the basal metabolism,
+or heat production, at rest is not governed entirely by such factors as
+body weight and body surface, but by the amount and activity of the
+active protoplasmic cells of the body--the cells that compose the organs
+and muscles and blood. The condition of these cells when the
+measurements are taken (which may be influenced by age, sleep, previous
+muscular exercise and diet) materially affects the amount of heat
+production and the requirements in energy food. Such experiments show
+why a man must literally burn up his own body, if he takes in no fuel in
+the form of food. Benedict's views also account for the higher energy
+requirement of men as compared to women, who, as a rule, have more fat
+and less muscular tissue than men.
+
+[Sidenote: Diet and Endurance]
+
+We have quoted Rubner (_vide_ page 38) as condemning the very old
+popular idea that meat is very "strengthening." Actual experiments on
+this point have shown exactly the opposite to be the case. Meat eating
+and a high-protein diet instead of increasing one's endurance, have been
+shown, like alcohol, to actually reduce it.
+
+An experiment was made by one of the authors to determine this question.
+The experiment consisted of endurance tests made on 49 persons
+representing the two types of dietetic habits. The persons experimented
+upon constituted three classes: first, athletes accustomed to
+high-protein and full-flesh dietary; second, athletes accustomed to a
+low-protein and non-flesh dietary; third, sedentary persons accustomed
+to a low-protein and non-flesh dietary. The subjects consisted of Yale
+students and instructors, a Connecticut physician, and several other
+physicians and nurses. All of the low-protein and non-flesh subjects
+except one had abstained from flesh foods for periods of 4 to 20 years,
+and 5 of them had never eaten such foods.
+
+The experiments furnished a severe test of the claims of the
+flesh-abstainers. Two comparisons were planned, one between flesh-eating
+athletes and flesh-abstaining athletes, and the other between
+flesh-eating athletes and flesh-abstaining sedentary workers. The
+results would indicate that the users of low-protein and the non-flesh
+dietaries have far greater endurance than those who are accustomed to
+the ordinary American diet.
+
+In the absence of any exact mechanical method of measuring endurance,
+simple endurance tests were employed, such as holding the arms
+horizontally as long as possible and deep knee bending. The tests were
+made before witnesses.
+
+The comparison for arm holding shows a great superiority on the side of
+the flesh-abstainers. Only 2 of the 15 flesh-eaters succeeded in holding
+their arms out over a quarter of an hour, whereas 22 of the 32
+abstainers surpassed that limit. None of the flesh-eaters reached half
+an hour, but 15 of the 32 abstainers exceeded that limit. Of these 9
+exceeded an hour, 4 exceeded 2 hours and 1 exceeded 3 hours.
+
+In respect to deep knee bending, if we take the number 325 for
+reference, we find that, of the 9 flesh-eaters only 3 surpassed this
+figure, while of the 21 abstainers, 17 surpassed it. Only 1 of the 9
+flesh-eaters reached 1,000 as against 6 of the 21 abstainers. None of
+the former surpassed 2,000 as against 2 of the latter.
+
+Similar results have been found in other investigations. It is probable
+that the inferiority of meat-eaters in staying power is due primarily to
+high protein, not to meat _per se_.
+
+In 1906, nine Yale students under the direction of one of the authors
+experimented with Mr. Horace Fletcher's method of thorough mastication
+and instinctive eating. The experiment began with an endurance test on
+January 14, and consisted mainly of two parts, each of which lasted
+about ten weeks.
+
+The object of the first half of the experiment was to test the claims
+which have been made as to the effects upon endurance of thorough
+mastication combined with implicit obedience to appetite. Our conclusion
+in brief is that these claims, so far as they relate to endurance, are
+justified.
+
+The method may be briefly expressed in two rules.
+
+1. _Mastication._--Thorough mastication of all food up to the point of
+involuntary swallowing, with the attention directed, however, not on the
+mechanical act of chewing, but on the tasting and enjoyment of the food;
+liquid foods to be sipped and tasted, not drunk down like water. There
+should be no artificial holding of food in the mouth beyond the time of
+natural swallowing, even if, as is to be expected at the start, that
+swallowing is premature. It is not intended to "count the chews," or to
+hold the food forcibly in the front of the mouth, or to allow the tongue
+muscles to become fatigued by any unnatural effort or position, or in
+any other way to make eating a bore. On the contrary, every such effort
+distracts one from the natural enjoyment of food. Pavlov has shown that
+without such attention and enjoyment of the taste of food, the secretion
+of gastric juice is lessened. The point of involuntary swallowing is
+thus a variable point, gradually coming later and later as the practise
+of thorough mastication proceeds, until the result is reached that the
+food remains in the mouth without effort and becomes practically
+tasteless. Thus the food, so to speak, swallows itself, and the person
+eats without thought either of swallowing or of not swallowing it;
+swallowing is put into the same category of physiological functions as
+breathing, which ordinarily is involuntary.
+
+2. _Following instinct._--Never to eat when not hungry, even if a meal
+(or more than one, for that matter) is skipped. And when a meal is
+taken, not to be guided by the quantity of food offered, or by past
+habit, or by any theories as to the amount of food needed. The natural
+taste or appetite is alone consulted, and the subject selects, from the
+food available, only those kinds and amounts which are actually craved
+by the appetite. After practise, the appetite gradually becomes more
+definite and discriminating in its indications.
+
+During the second half of the experiment the two rules above mentioned
+were continued in force, but a third rule was added, namely, when the
+appetite was in doubt, to give the benefit of that doubt to low-protein
+and non-flesh foods. In other words, the influence of suggestion was
+invoked to hasten the change which had been inaugurated by arousing the
+natural appetite. Suggestion was introduced merely because the
+experiment was limited in time. In no case was it allowed to override
+the dictates of appetite.
+
+Careful records of the amount of food taken and the constituents in (1)
+protein, (2) fats and (3) starches and sugars, were kept for each man
+for each day. In order to avoid weighing the food at the table and the
+annoyance which such a procedure involves, the food was all weighed in
+the kitchen and served in definite portions of known food value. From
+the records thus supplied, it was easy, by means of a "mechanical diet
+indicator" devised for the purpose, to find the proportions of food
+elements. The first result of the experiment was a reduction in the
+amount of protein consumed.
+
+During the first four weeks, the men consumed an average of from 2,760
+to 3,030 calories per day, of which 120 to 240 were in the flesh foods,
+such as meats, poultry, fish and shell-fish, and that 2.4 to 2.7
+calories of protein were ingested for each pound of body-weight.
+Translating Professor Chittenden's figures for the physiological
+requirement of ingested protein, we find it to be from 1.3 to 1.7
+calories per pound of body-weight. Thus the men were at this time
+consuming nearly double the Chittenden allowance. During the last four
+weeks of the experiment all these magnitudes were lower. The per capita
+calories ranged from 2,220 to 2,620, of which only 40 were in flesh
+foods, and the protein had fallen to 1.4 to 1.9 calories per pound of
+body-weight, which corresponds closely to the Chittenden standard.
+
+Gymnasium tests were made at the beginning, middle and end of the
+experiment. These tests were of two kinds--tests of strength and tests
+of endurance.
+
+During the first period there was a slight increase in strength (from an
+average "total" strength of 1,076 to 1,118), and during the second
+period a slight fall to 995, which is about 12 per cent. from the
+mid-year's 1,118, and about 8 per cent. from the original 1,076. Thus
+the strength of the men remained nearly stationary throughout the
+experiment.
+
+It is fortunate that the strength of the men remained so nearly
+stationary; for it demonstrates the more clearly that the increase in
+endurance which will be shown below was an increase in endurance
+_per se_, and not in any degree due to an increase in strength. Strength
+and endurance are entirely distinct and should be separately measured.
+The strength of a muscle is measured by the utmost force which it can
+exert _once_; its endurance by the number of times it can repeat a given
+exertion _well within its strength_.
+
+After much consideration and consultation it was decided not to place
+reliance on the ordinary ergographs as a means of measuring endurance.
+Instead, seven simple gymnastic tests of physical endurance were
+employed, and one of mental endurance. The seven physical tests were:
+
+(1) Rising on the toes as many times as possible.
+
+(2) Deep knee bending, or squatting as far as possible and rising to the
+standing posture, repeating as often as possible.
+
+(3) While lying on the back, raising the legs from the floor to a
+vertical position and lowering them again, repeating to the point of
+physical exhaustion.
+
+(4) Raising a 5-lb. dumb-bell (with the triceps) in each hand from the
+shoulder up to the highest point above the head, repeating to the point
+of physical exhaustion.
+
+(5) Holding the arms from the sides horizontally for as long a time as
+possible.
+
+(6) Raising a dumb-bell (with the biceps) in one hand from a position in
+which the arm hangs down, up to the shoulder and lowering it again,
+repeating the motion to the point of physical exhaustion. This test was
+taken with four successive dumb-bells of decreasing weight, viz., 50,
+25, 10 and 5 lbs. respectively.
+
+(7) Running on the gymnasium track at a speed to suit the subject, to as
+great a distance as possible.
+
+The mental test consisted of adding specified columns of figures as
+rapidly as possible, the object being to find out whether the rapidity
+of performing such work tended to improve during the experiment.
+
+  PERCENTAGE OF IMPROVEMENT IN ENDURANCE (EXACT OR UNDERSTATED) OF EIGHT
+  MEN.
+
+  AVERAGE.
+              B   Lq.  Lw.   M   P    R    T     W
+  Jan.-Mar.  33+  36    50  --  26   18+  66+   33
+  Jan.-June  84+  84+  181  29  56+  89+  80+  107+
+
+The figures of this table show an undoubted increase in endurance, both
+for the first half and more especially for the whole period of the
+experiment.
+
+Three methods of estimating the increase of endurance between January
+and June were used. These may be put together in the following table:
+
+  PERCENTAGE OF INCREASE OF ENDURANCE, JANUARY TO JUNE, BY THREE METHODS.
+
+  AVERAGE SIX TESTS.
+   B    E   Lq.   Lw.    M     P     R    T    W
+  85   13   194    95   212   56+   73   66   109
+
+  OMITTING DOUBTFUL CASES "+"
+  84+  ...   84+  181    29+  56+   89+  80+  107+
+
+  "PURE" ENDURANCE OF BICEPS.
+  ...  ...   62   ...    50   ...  170  200   100+
+
+The first line of this table tells us the average of the recorded
+improvement in endurance shown for each man. The average of these
+averages is 101 per cent. for the entire club, and is probably within
+the truth; for most of the individual figures which go to make up this
+result are understatements, not overstatements.
+
+The second line shows the average improvement in tests in which there is
+no doubt that the figure is at least not too high, though it may be too
+low. The average of these is 89 per cent., and is therefore certainly
+too low an estimate of the average improvement for the eight men who
+improved at all.
+
+The third line shows the increase of _pure_ endurance (that is,
+endurance considered apart from strength) for the five men for whom the
+figures were available. The average of these is 116 per cent.
+
+We are quite safe in saying, therefore, that the average improvement of
+the eight men who improved was 90 per cent.
+
+The phenomena observed during the experiment may be summarized as a
+slight reduction of total food consumed, a large reduction of the
+protein element, especially of flesh foods, a lessened excretion of
+nitrogen, a reduction in the odor, putrefaction, fermentation and
+quantity of the feces, a slight loss of weight, a slight loss of
+strength, an enormous increase of physical endurance, a slight increase
+in mental quickness. These phenomena varied somewhat with different
+individuals, the variations corresponding in general to the varying
+degree in which the men adhered to the rules of the experiment.
+
+That we are correct in ascribing the results, especially in endurance,
+to dietetic causes alone, cannot reasonably be doubted when it is
+considered that no other factors of known significance were allowed to
+aid in this result.
+
+While the results of the present experiment lean toward "vegetarianism,"
+they are only incidentally related to its propaganda. Meat was by no
+means excluded; on the contrary, the subjects were urged to eat it if
+their appetite distinctly preferred it to other foods.
+
+The sudden and complete exclusion of meat is not always desirable,
+unless more skill and knowledge in food matters are employed than most
+persons possess. On the contrary, disaster has repeatedly overtaken many
+who have made this attempt. Pavlov has shown that meat is one of the
+most and perhaps the most "peptogenic" of foods. Whether the stimulus it
+gives to the stomach is natural, or in the nature of an improper goad or
+whip, certain it is that some stomachs which are accustomed to this
+daily whip have failed, for a time at least, to act when it was
+withdrawn.
+
+Nor is it necessary that meat should be permanently abjured, even when
+it ceases to become a daily necessity. The safer course, at least, is to
+indulge the craving whenever one is "meat hungry," even if, as in many
+cases, this be not oftener than once in several months. The rule of
+selection employed in the experiment was merely to _give the benefit of
+the doubt_ to the non-flesh food; but even a _slight_ preference for
+flesh foods was to be followed.
+
+
+_REFERENCES_
+
+Adami, J. G.: _Autointoxication and Sub-Infection_, British Medical
+    Journal, January 24, 1914, p. 177; Jour. A. M. A., XII, No. 9,
+    p. 701.
+
+Benedict, F. G., and Carpenter, Thorne M.: _The Metabolism and Energy
+    Transformation of Healthy Man During Rest_, Carnegie Institution of
+    Washington, D. C., 1910.
+
+Benedict, F. G.: _The Nutritive Requirements of the Body_, Amer. Jour.
+    of Physiology, 1906, XVI, pp. 409-437.
+
+Benedict, F. G.: _The Factors Affecting Normal Basal Metabolism_, Proc.
+    Nat. Acad. Sc., 1915, I, p. 105.
+
+Benedict, F. G., and Smith, H. M.: _The Influences of Athletic Training
+    upon Basal Metabolism_, Proc. Nat. Acad. Sc., 1915, I, p. 102.
+
+Benedict, F. G., and Emmes, L. E.: _A Comparison of the Basal Metabolism
+    of Normal Men and Women_, Proc. Nat. Acad. Sc., 1915, I, p. 104.
+
+Benedict, F. G., and Cathcart, Edward P.: _Muscular Work_, Carnegie
+    Institution of Washington, D. C., 1913.
+
+Bryce, Alexander: _Modern Theories of Diet_, New York, Longmans, Green &
+    Company, 1912; London, Edward Arnold, 1912.
+
+Cannon, Walter B.: _Bodily Changes in Pain, Hunger, Fear and Rage_, D.
+    Appleton & Company, New York and London, 1915.
+
+Chittenden, Russell H.: _Physiological Economy in Nutrition_, Frederick
+    A. Stokes & Company, New York, 1904.
+
+Chittenden, Russell H.: _The Nutrition of Man_, Frederick A. Stokes &
+    Company, New York, 1907.
+
+Editorial: _Newer Aspects of Metabolism_, Jour. A. M. A., 1915, LXIV,
+    p. 1327.
+
+Fisher, Irving: _A Graphic Method in Practical Dietetics_, Jour.
+    A. M. A., 1907, XLVIII, pp. 1316-1324.
+
+Fisher, Irving: _The Effect of Diet on Endurance_, Transactions of the
+    Connecticut Academy of Arts and Sciences, 1907, XIII, pp. 1-46.
+
+Fisk, Eugene Lyman: _A Sensible Diet for the Average Man and Woman_, New
+    York Medical Journal, July 4, 1914.
+
+Gephart, F. C., and Lusk, Graham: _Analysis and Cost of Ready-to-Serve
+    Foods_, Press of the American Medical Association, Chicago, 1915.
+
+Gouraud, F. X.: _What Shall I Eat?_ Rebman Company, New York, 1911.
+
+Hall, Winfield S.: _Nutrition and Dietetics_, D. Appleton & Company, New
+    York and London, 1910.
+
+Higgins, Robert: _Is Man Poltophagic or Psomophagic?_ The Lancet,
+    London, 1905, I, pp. 1334-1337.
+
+Hindhede, M.: _What to Eat and Why_, Ewart, Seymour & Company, Ltd.,
+    London, 1914.
+
+Hutchison, Robert: _Food and the Principles of Dietetics_, William Wood
+    & Company, New York, 1911, third edition.
+
+Kinne, Helen, and Cooley, Anna M.: _Foods and Household Management_, The
+    Macmillan Company, New York, 1914.
+
+Lusk, Graham: _The Elements of the Science of Nutrition_, W. B. Saunders
+    & Company, Philadelphia and London, 1909, second edition.
+
+Mendel, Lafayette B.: _The Relation of Foodstuffs to Alimentary
+    Functions_, Amer. Jour. of Med. Sciences, 1909, CXXXVIII,
+    pp. 522-526.
+
+Pavlov, I. P.: _The Work of the Digestive Glands_, Charles Griffin &
+    Company, Ltd., London, 1910, second English edition, translated by
+    W. H. Thompson.
+
+Rose, Mary Swartz: _A Laboratory Hand-Book for Dietetics_,
+    Macmillan & Company, New York and London, 1914.
+
+Sherman, H. C.: _Chemistry of Food and Nutrition_, The Macmillan
+    Company, New York, 1913.
+
+Sherman, H. C.: _Food Products_, The Macmillan Company, New York, 1914.
+
+Stiles, Percy Goldthwaite: _Nutritional Physiology_, N. B. Saunders
+    Company, Philadelphia and London, 1912.
+
+Tigerstedt, Robert: _A Text-Book of Human Physiology_, D. Appleton &
+    Company, New York and London, 1906, third German edition, translated
+    by John N. Murlin.
+
+Taylor, Alonzo Englebert: _Digestion and Metabolism_, Lea & Febiger,
+    Philadelphia and New York, 1912.
+
+Von Noorden, Carl: _Metabolism and Practical Medicine_, William
+    Heinemann, London, 1907.
+
+
+
+
+SECTION II
+
+NOTES ON OVERWEIGHT AND UNDERWEIGHT
+
+
+How many people after age 35 have a conformation of body that is in
+accord with proper ideals of health and symmetry? The average
+individual, as age progresses, gains weight until he reaches old age,
+when the weight usually decreases.
+
+This movement of weight is so universal that it has been accepted as
+normal, or physiological, whereas it is not normal, and is the result of
+disease-producing and life-shortening influences.
+
+The standards for weight at the various ages and heights have been
+established by life insurance experience, but these standards, which
+show an increase in weight as age advances, by no means reflect the
+standards of health and efficiency. They merely indicate the average
+condition of people accepted for life insurance, whose death rate--while
+covered by life insurance premiums--is yet far above that obtaining
+among people of the best physical type, who live a thoroughly hygienic
+life.
+
+  MEN--OVER AVERAGE WEIGHTS
+  Experience of 43 American Companies--1885-1908.[G]
+  Number of Policyholders 186,579
+  -------+---------------+---------------+---------------+---------------
+   Ages  |   Overweight  |  Overweight   |  Overweight   |  Overweight
+    at   |  5 to 10 lbs. | 15 to 20 lbs. | 25 to 45 lbs. | 50 to 80 lbs.
+   Entry |               |               |               |
+  -------+---------------+---------------+---------------+---------------
+         | Death | Death | Death | Death | Death | Death | Death | Death
+         | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate  | Rate
+         | Below | Above | Below | Above | Below | Above | Below | Above
+         |Std.[H]| Std.  | Std.  | Std.  | Std.  | Std.  | Std.  | Std.
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+   20-24 |   4%  |  ...  |   4%  |  ...  |  ...  |   1%  |  ...  |   3%
+   25-29 |   7   |  ...  |  10   |  ...  |  ...  |  12   |  ...  |  17
+   30-34 |   1   |  ...  |  14   |  ...  |  ...  |  19   |  ...  |  34
+   35-39 |   0   |  ...  |  ...  |   1%  |  ...  |  31   |  ...  |  55
+   40-44 |   6   |  ...  |  ...  |  10   |  ...  |  40   |  ...  |  75
+   45-49 |  ...  |   3%  |  ...  |   9   |  ...  |  31   |  ...  |  51
+   50-56 |  ...  |   2   |  ...  |  21   |  ...  |  24   |  ...  |  49
+   57-62 |  ...  |   2   |  ...  |  25   |  ...  |  12   |  ...  |  38
+  -------+-------+-------+-------+-------+-------+-------+-------+-------
+
+The heaviest mortality (75 per cent. above the standard), is found among
+those aged 40 to 44 who are 50 to 80 pounds overweight.
+
+[G] _Medico-Actuarial Mortality Investigation_, Volume II, page 13,
+compiled and published by The Association of Life Insurance Medical
+Directors and The Actuarial Society of America.
+
+[H] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+It seems reasonable to deduce from these figures that the usual gain in
+weight with advancing years is not an advantage but a handicap. We
+should endeavor to keep our weight at approximately the average weight
+for age 30, the period of full maturity, as experience shows that those
+so proportioned exhibit the most favorable mortality. This weight, for
+the various heights, is shown in the following table:
+
+  AGE 30--MEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||   Height.  |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   5         |   126    ||  5     7  |    148   ||   6     1  |    178
+   5     1   |   128    ||  5     8  |    152   ||   6     2  |    184
+   5     2   |   130    ||  5     9  |    156   ||   6     3  |    190
+   5     3   |   133    ||  5    10  |    161   ||   6     4  |    196
+   5     4   |   136    ||  5    11  |    166   ||   6     5  |    201
+   5     5   |   140    ||  6        |    172   || .......... | .........
+   5     6   |   144    ||  .......  |  ......  || .......... | .........
+  ------------------------------------------------------------------------
+
+  AGE 30--WOMEN
+  ------------------------------------------------------------------------
+    Height.  |  Pounds. ||  Height.  |  Pounds. ||  Height.   |  Pounds.
+  -----------|----------||-----------|----------||------------|-----------
+   Ft.   In. |          || Ft.   In. |          ||  Ft.   In. |
+   4     8   |   112    ||  5     2  |    124   ||   5     8  |    146
+   4     9   |   114    ||  5     4  |    127   ||   5     9  |    150
+   4    10   |   116    ||  5     4  |    131   ||   5    10  |    154
+   4    11   |   118    ||  5     5  |    134   ||   5    11  |    157
+   5         |   120    ||  5     6  |    138   ||   6        |    161
+   5     1   |   122    ||  5     7  |    142   || .......... | .........
+  ------------------------------------------------------------------------
+
+In fat people, the number of working cells is relatively less in
+proportion to the weight than in thin people, as fat cells do not work.
+Also, there is less body surface exposed in proportion to the body
+weight, and consequently less heat loss. Likewise, fat people are less
+active, and their little cell-engines do not call for so much fuel; but
+in most cases the fuel is furnished right along in the ordinary diet,
+and what is not burned up is stored up.
+
+[Sidenote: Diet for Overweight]
+
+For extreme overweight, diet should be prescribed accurately by the
+physician to suit the needs of each individual case. Certain general
+principles may be stated, however, as applicable to the average case.
+
+Meals should be light and frequent, rather than hearty and infrequent. A
+little fruit may be taken on rising and a glass of hot water.
+
+A light breakfast is advisable; one or two poached eggs, no sugar, bread
+and butter in small quantity.
+
+For dinner, choice may be made of chicken, game, lean meat, fish not
+cooked in fat, in moderate portions, and of such vegetables as celery,
+spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
+cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
+Tapioca or similar pudding may be used for desserts, and melon, and
+other cooked unsweetened fruits.
+
+A glass of hot water on retiring is advisable.
+
+It is surprising what an enormous fuel value certain foods have which
+are eaten very carelessly, and what a very low fuel value others have
+which are quite satisfying to hunger. For example: One would have to eat
+$9.00 worth of lettuce and tomato salad to furnish 2,500 calories, the
+amount of fuel for the day's requirements (Lusk), while about 30 cents'
+worth of butter, or 10 cents' worth of sugar would furnish the same
+amount of energy. No one would think of feeding exclusively on any one
+of these foods, but it is easy to see how the elimination of butter and
+sugar and the introduction of such foods as lettuce, tomatoes, celery,
+carrots, spinach and fruits, all of which have a low fuel value, would
+enormously reduce the available energy and therefore the fat-forming
+elements in the diet, yet fill the stomach and satisfy the
+hunger-craving. Hunger is largely dependent upon the contractions of the
+empty stomach and not upon a general bodily craving for food.
+
+[Sidenote: Fat Forming Foods That Should, as a Rule, be Avoided by
+Overweights]
+
+Foods to avoid, in cases of overweight, are sugar, fats, milk as a
+beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
+goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
+water at meals. Alcohol, which is not a food, although often so called,
+should be avoided, as it is a fuel. It is good to burn in a stove, but
+not in the human body.
+
+[Sidenote: Exercise for Overweight]
+
+Walking, swimming, golf, billiards, hill-climbing, are all beneficial
+forms of exercise for the middle-aged and elderly, who are chiefly
+affected by overweight.
+
+Irksome and monotonous forms of exercise, while difficult to follow
+regularly, are usually of more benefit, as they are less likely to
+create an appetite. Simple exercises, if repeated from twenty to forty
+times, night and morning, will accomplish much. No apparatus is
+required, and any movements that bring into play the entire muscular
+system, and especially the muscles of the trunk, with deep breathing,
+are sufficient. (See "Setting-up" exercises described in the "Notes on
+Posture," page 221.) The main reliance should be upon dietetic
+regulation rather than upon exercise. A very moderate increase of
+exercise and a persistent adherence to a proper diet will work wonders
+in weight reduction.
+
+[Sidenote: Avoidance of Sudden Reduction]
+
+It is unwise to attempt a sudden reduction in weight. Profound nervous
+depression may be caused by too rapid reduction in people of nervous
+temperament, especially if they have long been overweight. By gradually
+modifying the diet and moderately increasing the exercise, the results
+can be obtained with mathematical precision and without undue hardship.
+It may be necessary to forego certain pet dietetic indulgences, but such
+indulgences, are, after all, a mere matter of habit and a liking for new
+forms of food can usually be acquired. One can not have the cake and
+penny too. One can not safely reduce one's weight by any mysterious
+method that will leave one at liberty to continue the indulgences,
+whether of sloth or of appetite, that are responsible for its
+accumulation.
+
+[Sidenote: Summary]
+
+The reduction of weight is really a very simple matter. No mysterious or
+elaborate "systems" or drugs are needed.
+
+If a reduction in the amount of energy food and an increase in the
+amount of exercise is made, no power on earth can prevent a reduction in
+weight.
+
+Even a sedentary worker uses up about 2,500 calories a day. By reducing
+the food to 1,200 calories (this can be done without decreasing its
+bulk) and increasing the exercise to the point of burning up
+3,000 calories, the tissues are drawn upon for the difference, and a
+reduction in weight must be experienced just as surely as a reduction
+in a bank account is made by drawing checks on it.
+
+  MEN--UNDER AVERAGE WEIGHT
+
+  Experience of 43 American Companies
+  Duration of Experience, 1885-1908
+  Number of Policyholders, 530,108[I]
+
+  --------+-------------------------------------------------------------
+          |    Underweight,   ||    Underweight,   ||    Underweight,
+          |    5 to 10 lbs.   ||   15 to 20 lbs.   ||   25 to 45 lbs.
+    Ages  |-------------------||---------+---------||---------+---------
+     at   |  Death  |  Death  ||  Death  |  Death  ||  Death  |  Death
+   Entry. |  Rate   |  Rate   ||  Rate   |  Rate   ||  Rate   |  Rate
+          |  Below  |  Above  ||  Below  |  Above  ||  Below  |  Above
+          |  Std.[J]|  Std.   ||  Std.   |  Std.   ||  Std.   |  Std.
+  --------+---------+---------||---------+---------||---------+---------
+   20-24  |   ...   |    7%   ||   ...   |   15%   ||   ...   |   34%
+   25-29  |    1%   |   ...   ||   ...   |    8    ||   ...   |   16
+   30-34  |   ...   |    4    ||   ...   |    0    ||   ...   |    8
+   35-39  |    9    |   ...   ||   ...   |    3    ||   ...   |    2
+   40-44  |   15    |   ...   ||   13%   |   ...   ||    3%   |   ...
+   45-49  |    3    |   ...   ||    1    |   ...   ||   11    |   ...
+   50-56  |   10    |   ...   ||    8    |   ...   ||    9    |   ...
+   57-62  |    7    |   ...   ||   18    |   ...   ||   19    |   ...
+  --------+---------+--------------------+--------------------+---------
+
+[I] Medico-Actuarial Mortality Investigation, Volume 11, page 10.
+
+[J] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+The most favorable mortality (19 per cent. below the average) is found
+among those aged 57 to 62 who are extremely light in weight, compared
+with the average weight for those ages. The next lowest mortality in any
+other age group (15 per cent. below the average) is among those aged 40
+to 44 who are 5 to 10 pounds under the average weight.
+
+[Sidenote: Diet for Underweight]
+
+Thin people lose heat more readily than stout people, as they have a
+larger percentage of active tissue and expose more skin surface in
+proportion to the body weight. They require, therefore, an abundant
+supply of energy food, or fuel foods, fats, starch and sugar. Butter
+and olive oil are better than other fats and less likely to disturb the
+digestion. Sugar is a valuable fuel food, but should not be taken in
+concentrated form into an empty stomach. Sweets are best taken at the
+end of a meal, but in such cases the teeth should be well cleansed.
+Fruit at the end of a meal tends to prevent any injury to the teeth from
+sugar and starches.
+
+Potatoes, cereals, bread and all starchy vegetables are fattening, but
+should be well chewed and tasted before swallowing. Thin, anemic people
+derive much benefit from egg lemonade or egg-nogs (without alcohol) made
+from the yolks, which contain fat, iron and other valuable elements.
+
+[Sidenote: Exercise for Underweight]
+
+Overfatigue and exhausting physical exertion should be avoided.
+
+Moderate systematic exercises, with deep breathing, and sleeping out of
+doors, or approaching as near to it as one can, are advisable. At middle
+life and after, underweight, unless extreme or accompanied by evidence
+of impaired health, should not give any concern. Other things being
+equal, the old motto "A lean horse for a long race," holds good.
+
+
+
+
+SECTION III
+
+NOTES ON POSTURE
+
+
+[Sidenote: Corrective Exercises for Faulty Posture]
+
+Among simple exercises recommended for strengthening the abdominal
+muscles and restoring the organs to normal position are the following:
+
+Lie flat on the back and rise to a sitting posture; squat until the
+thighs rest upon the calves of the legs. Lie flat on the back, head
+downward on an inclined plane (an ironing board, uptilted, will do) and
+make a bridge at intervals by arching the abdomen and resting on
+shoulders and heels.
+
+From the fundamental standing posture described in this section, a
+number of exercises can be developed.
+
+1. _Yard-arm._--While deeply inhaling (through the nose) slowly raise
+the arms to horizontal position, straight out from the sides; let the
+arms fall slowly to the sides while exhaling. The chest should be well
+arched forward, hips drawn backward and arms hung back of thighs while
+performing this exercise.
+
+These movements should be performed at the rate of about 10 per minute.
+
+3. _Tree-swaying._--While in the standing position, thrust the arms
+straight above the head, then sway from side to side, moving from the
+hips upward, the arms loosely waving like the branches of a tree.
+(Sargent.)
+
+4. _Leg-lifting._--Assume the standing position, but with hands resting
+on the hips. Raise the right thigh until at right angles with the body,
+leg at right angles with thigh, thrust the leg straightforward to a
+horizontal position, then sweep the leg back to standing posture. Repeat
+with the left leg. (Sargent.)
+
+5. _Signal Station._--Assume the standing posture with hands on hips.
+Thrust the right arm straight upward, while lifting the left leg outward
+and upward and rigidly extended. Lower the limbs and repeat on other
+side. (Sargent.)
+
+6. _Crawling Position._--Rest on hands and knees, thighs and arms at
+right angles to the body, spine straight. Reach forward with arm and
+follow with thigh and leg of same side; repeat on other side. Knee
+protectors can be worn during this exercise.
+
+[Sidenote: Corrective Exercises for Flat Foot]
+
+Draw two parallel chalk lines about three-fourths the length of one foot
+apart and practise walking on them until the habit of toeing straight is
+acquired.
+
+When standing, do not keep the heels together and toes out, as in the
+ordinary attitude prescribed by athletic manuals, and the military
+attitude of "attention." Correct posture is more like the military
+attitude "at rest"--namely, heels apart, toes straight forward, the
+sides of the feet forming two sides of a square. This attitude gives
+stability and poise and insures a proper distribution of the weight of
+the body upon the structures of the feet.
+
+This straightforward direction of the feet with heels apart is also
+noted in Spartan sculpture.
+
+Those who stand a great deal should avoid distorted positions, such as
+resting the weight on the sides of the feet, or on one foot with the
+body sagging to one side. The body weight should be kept evenly
+supported on both feet.
+
+[Sidenote: Consult Specialist]
+
+When the condition of flat foot is found, the advice of an Orthopedic
+surgeon (specialist on bone deformities, etc.) should be sought, as
+often a plaster cast of the foot is required in order that a proper
+brace be adjusted to assist in the cure. In some cases, operative
+treatment may be needed.
+
+The condition is one which should be treated by a physician or surgeon,
+and not by a shoemaker. The ordinary arch supports supplied by
+shoemakers do not cure flat foot. Shoes for such feet should be made to
+order, and have a straight internal edge.
+
+All such measures must be supplemented by proper exercises, and the
+correction of faulty position of the feet while walking.
+
+Unless "toeing out" is corrected by exercise and a proper shoe, an arch
+brace will do more harm than good.
+
+The disturbances of health due to weak feet are manifold, just as are
+those due to eye-strain. Pain in the feet, legs and back, often mistaken
+for rheumatism, and improperly treated with drugs and liniment, chronic
+general fatigue and nervous depression are often due to this rather
+common affection.
+
+[Sidenote: Detecting Weak Feet]
+
+To detect weak feet, note whether there is a tendency to toe out when
+walking, and a bending inward of the ankles when standing or walking,
+or a disposition to walk on the inner side of the feet, as shown by the
+uneven wearing of the shoe. This condition may be present with a high
+instep, and no evidence of flat foot. As flat foot develops the inward
+bend of the ankle is easily apparent. The inner hollow of the foot
+disappears and the entire sole rests flat upon the ground when the shoes
+are removed.
+
+The earlier in life this condition of weak feet is detected, the better
+for the individual. After middle life, a cure, especially in extremely
+heavy people, may be difficult or impossible, if the arches are
+completely broken down. Much relief, however, can be afforded by proper
+braces, fitted scientifically, by means of a plaster cast.
+
+In young people, a cure can almost invariably be effected, and after a
+time braces and supports are not needed.
+
+It is a very grave mistake to suppose that in such cases so-called arch
+supports will either cure flat foot or that people with weak feet are
+necessarily condemned to wear such supports throughout life.
+
+The cure is sometimes effected in a short time, but it may take a year
+or two, and with proper management it can usually be accomplished,
+unless there is some unusual complication.
+
+The prevention of flat foot consists largely in affording due exercise
+of the leg and foot muscles and tendons by plenty of walking and
+running, especially in childhood, and especially on rough ground. Flat
+pavements are, indirectly, one cause of flat foot.
+
+
+
+
+SECTION IV
+
+NOTES ON ALCOHOL
+
+
+The influence of alcohol on longevity can be most satisfactorily
+determined by the records of life insurance companies wherein the
+death-rates among those abstaining from alcohol have been computed as
+compared to those of the general class of insured lives. In considering
+such figures it is well to bear in mind that the general or
+non-abstaining class comprises only those who were accepted as standard
+healthy risks and so far as could be determined were moderate in their
+use of alcohol. Such experiences have been carefully compiled by the
+following companies:
+
+United Kingdom Temperance and General Provident Institution of
+London;[1][K] The Sceptre Life;[2] The Scottish Temperance Life of
+Glasgow;[3] The Abstainers and General Life of London;[4] The
+Manufacturers' Life of Canada;[5] Security Mutual Life of Binghamton,
+N. Y.[6]
+
+[K] The notes ("[1]" etc.) refer to the publications listed at the close
+of the section.
+
+[Sidenote: Comparative Mortality Among Abstainers and Non-Abstainers]
+
+The comparative mortality among abstainers and non-abstainers in several
+of these companies is shown in the charts exhibited in this section.
+
+It is probable that the heavier mortality among non-abstainers as
+compared to abstainers is not wholly due to the chemical effect of
+alcohol on the tissues, but in some degree to collateral excesses
+(especially those resulting in infection from the diseases of vice) and
+a more careless general manner of living engendered by alcoholic
+indulgence; that, furthermore, those who indulge in so-called moderation
+are open to greater temptation to increased indulgence and final excess
+than those who abstain altogether.
+
+It has often been alleged, however, that the lower mortality among
+abstainers was due solely to a more conservative habit of living, and
+that this class is largely composed of people in favorable or preferred
+occupations, such as clergymen and teachers.
+
+The experience of the Security Mutual of Binghamton, N. Y., does not
+support such a postulate. During a twelve years' experience the
+mortality among the abstainers was one-third that of the tabular
+expectation, and their occupations were classified as follows:
+
+  Clergymen                                       4 per cent.
+  Farmers                                        19  "    "
+  Clerks                                         15  "    "
+  Miscellaneous (earning $15 to $25 per week)    62  "    "
+
+Mr. Roderick McKenzie Moore, Actuary of the United Kingdom Temperance
+and General Provident Institution,[7] has this to say regarding the
+abstainers' class in that company:
+
+    The total abstainer class was not "nursed" or favored to produce
+    a low mortality. So far as could be determined (and many of the
+    risks came in personal contact with the officers) they were of the
+    same general class as the non-abstainers. They were written by the
+    same group of agents, for the same kind of policies, for the same
+    average amounts, _and were in the same general walks of life_, and
+    of the same general financial condition. They were almost equal in
+    numbers to the general class and did not form a small high grade
+    section of the policyholding body. On the contrary, greater care was
+    exercised in the selection of the non-abstainers because of the less
+    favorable experience anticipated on them, and many borderline risks
+    were accepted in the abstaining class because of a feeling that
+    their abstinence would neutralize some unfavorable factor.
+
+  UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1866-1910
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 91%
+
+  [L]ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--. 66%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--37.7% HIGHER THAN AMONG
+  ABSTAINERS
+
+[L] THAT IS, WHERE--ACCORDING TO THE MORTALITY TABLES UPON WHICH
+PREMIUMS ARE BASED--100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY DIED.
+
+       *       *       *       *       *
+
+  SCEPTRE LIFE ASSOCIATION OF LONDON
+  WHOLE LIFE POLICIES
+  1884-1911
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 80%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 52%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--51.8% HIGHER THAN AMONG
+  ABSTAINERS
+
+  THE LIFE EXTENSION INSTITUTE, INC.
+
+       *       *       *       *       *
+
+  THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW
+  HEALTHY MALES--WHOLE LIFE POLICIES
+  1883-1912
+
+  [Illustration: graph]
+
+  EXPECTED MORTALITY________________________________________100%
+
+  NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 66%
+
+  ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 48%
+
+  MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--43.5% HIGHER THAN AMONG
+  ABSTAINERS
+
+       *       *       *       *       *
+
+  COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE
+  COMPANIES 1885-1908
+
+  DEATH RATE AMONG INSURED LIVES GENERALLY--MEDICO ACTUARIAL TABLE
+  100 |||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING 2 GLASSES OF BEER OR 1 GLASS OF
+  WHISKEY DAILY
+  118 ||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS GIVING HISTORY OF PAST INTEMPERANCE, BUT
+  APPARENTLY CURED
+  150 ||||||||||||||||||||||||||||||||||||||
+
+  DEATH RATE AMONG POLICYHOLDERS USING MORE THAN 2 GLASSES OF BEER OR
+  1 GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE & STANDARD RISKS
+  186 |||||||||||||||||||||||||||||||||||||||||||||||
+
+       *       *       *       *       *
+
+Now that accurate laboratory evidence is available regarding the
+physiological effect of alcohol in so-called moderate doses the
+insurance experience seems consistent, and the higher mortality among
+so-called moderate drinkers is only what we would naturally expect to
+find in the light of the most recent knowledge regarding its effects
+upon the human organism, not only in the direct causation of disease,
+but in lowering the defense to disease and increasing the liability to
+accident, and the tendency to careless living.
+
+[Sidenote: Medico-Actuarial Mortality Investigation]
+
+In the recent medico-actuarial investigation[8], including forty-three
+American life insurance companies, the combined experience on users of
+alcohol has been compiled, with very interesting results. It may be
+subdivided as follows:
+
+First: Those who were accepted as standard risks but who gave a history
+of occasional alcoholic excess in the past. The mortality in this group
+was 50 per cent. in excess of the mortality of insured lives in general,
+equivalent to a reduction of over four years in the average lifetime of
+the group.
+
+Second: Individuals who took two glasses of beer, or a glass of whisky,
+or their alcoholic equivalent, each day. In this group the mortality
+was 18 per cent. in excess of the average.
+
+Third: Men who indulge more freely than the preceding group, but who
+were considered acceptable as standard insurance risks. In this group
+the mortality was _86 per cent._ in excess of the average. In short, we
+find the following increase of mortality over the average death rate
+among insured risks generally:
+
+  Steady moderate drinkers but accepted
+      as standard risks                     86 per cent.
+  Having past excesses                      50  "    "
+  Very moderate drinkers                    18  "    "
+
+This means that steady drinkers who exceed two glasses of beer or one
+glass of whisky daily are not, on the evidence, entitled to standard
+insurance, but should be charged a heavy extra premium.
+
+In these groups, the death rates from Bright's disease, pneumonia and
+suicide were higher than the normal.
+
+[Sidenote: Consumption of Alcohol]
+
+The per capita consumption of alcohol has greatly increased in the
+United States in recent years, while in the United Kingdom it has
+materially decreased, as shown in the following table. This factor must
+be considered in assigning a cause for the increasing mortality from
+degenerative diseases in this country as compared to a decreasing
+mortality from these maladies in Great Britain.
+
+  ANNUAL PER CAPITA CONSUMPTION (IMPERIAL GALS.) OF ALCOHOL IN VARIOUS
+  COUNTRIES[9] 1896-1912
+
+  --------+------------------------------+--------------------------------
+          |           1896-1900.         |           1908-1912.
+          +------+------+--------+-------+------+------+--------+---------
+          | Beer.| Wine.|Spirits.| Total.| Beer.| Wine.|Spirits.|  Total.
+  --------+------+------+--------+-------+------+------+--------+---------
+  Germany | 25.4 |  1.37|  1.66  | 28.43 | 22.4 |  1.09|  1.29  | 24.78
+  U. K.   | 31.6 |   .39|  1.05  | 33.04 | 26.65|   .26|   .71  | 27.62
+  France  |  5.5 | 19.9 |  1.7   | 27.1  |  8.6 | 24.7 |  1.42  | 34.72
+  U. S.   | 13.01|  .30 |   .81  | 14.12 | 16.62|   .52|  1.02  | 18.16
+  --------+------+------+--------+-------+------+------+--------+---------
+
+
+#Laboratory and Clinical Evidence Relating to the Physiological Effects
+of Alcohol#
+
+To interpret correctly the mortality statistics relating to moderate
+drinkers and total abstainers, one must have some knowledge of the
+physiological effects of alcohol in so-called moderate doses, a
+knowledge which is often lacking in those who assume to interpret such
+statistics.
+
+For example: If it could be shown that small doses of alcohol produce no
+ascertainable ill effects upon the human organism, the higher mortality
+among the moderate drinkers as compared to total abstainers might have
+to be explained as due to some as yet unrecognized cause or causes
+other than alcohol. But if laboratory and clinical evidence shows that
+alcohol in so-called moderate quantities (social moderation) produces
+definite ill effects, such as lowering the resistance to disease,
+increasing the liability to accident and interfering with the efficiency
+of mind and body and thus lessening the chances for success in life, to
+say nothing of any toxic degenerative effect upon liver, kidneys, brain
+and other organs, the excess mortality that unquestionably obtains among
+moderate drinkers as compared to total abstainers must be ascribed
+chiefly to alcohol.
+
+It is not possible here to give all the evidence, but the following
+items will serve to clarify these questions.
+
+[Sidenote: Effect on Brain and Nervous System]
+
+Kraepelin[10] and his pupils have contributed most extensively to our
+knowledge on this subject. According to such authorities, a half to a
+whole liter of beer is sufficient to lower intellectual power, to impair
+memory, and to retard simple mental processes, such as the addition of
+simple figures. Habitual association of ideas, and free association of
+ideas are interfered with.
+
+As far back as 1895, Smith demonstrated the influence of small doses of
+alcohol in impairing memory, and these results have been confirmed by
+Kraepelin and quite recently by Vogt[11] in experiments on his own
+person--15 cc. (about 4 teaspoonfuls) of whisky on an empty stomach, or
+25 cc. with food, being sufficient to distinctly impair the power to
+memorize.
+
+Careful and exact experiments have shown the influence of moderate doses
+of alcohol in lessening the amount of work performed by printing
+compositors. There has also been shown a disturbance in the sequence of
+ideas. The time that elapses between an irritation and the beginning of
+a responsive movement can be measured within one one-thousandth of a
+second. According to Aschaffenburg,[12] under the influence of even very
+small doses of alcohol this reaction period is disturbed and shortened.
+It is below the normal, the acceleration being attained at the expense
+of precision and reliability. Indeed, the reaction is often premature,
+and constitutes a false reaction--"the judgment of the reason comes
+limping along after the hasty action."
+
+It is now conceded that alcohol is not a real brain stimulant, but acts
+by narrowing the field of consciousness. By gradually overcoming the
+higher brain elements the activities of the lower ones are released,
+hence the so-called stimulation and the lack of judgment and common
+sense often shown by those even slightly under the influence of alcohol.
+The man who wakes up under alcohol is really going to sleep, as far as
+his judgment and reason are concerned. Complete abolition of
+consciousness is brought about by sufficient doses as when ether or
+chloroform is taken.
+
+Under moderate doses, muscular efficiency is at first increased a little
+and then lowered, the total effect being a loss in working power, as
+shown by the experiments of Dubois, Schnyder,[13] Hellsten,[14] and
+others.
+
+[Sidenote: Influence on Bodily Resistance to Disease]
+
+Muller, Wirgin and others[15] have shown that alcohol restricts the
+formation of antibodies (the function of which is to resist infection in
+the blood) in rabbits, and Laitinen[16] has shown that the prolonged
+administration of small doses in men (15 cc.) is sufficient to lower
+vital resistance, especially to typhoid fever.
+
+Rubin[17] has demonstrated that alcohol, ether and chloroform, injected
+under the skin, render rabbits more vulnerable to streptococcus (blood
+poison) and pneumnococcus infection (pneumonia); Stewart,[18] that small
+amounts lower the resistance to tuberculosis and streptococcus
+infection; Craig and Nichols,[19] that moderate doses of whisky were
+sufficient to cause a negative Wassermann reaction in syphilitic
+subjects; Fillinger[20] found the resistance of red blood cells much
+reduced after the administration of champagne to healthy human subjects.
+Similar results were found in dogs and rabbits.
+
+Weinburg[21] confirmed these results by the same methods, showing that
+20 per cent. of the red cells lose their resistance after the
+administration of 450 cc. of champagne.
+
+Parkinson,[22] in a series of careful tests, failed to establish any
+influence on phagocytosis (capacity of the white blood cells to destroy
+bacteria), except when large doses or continuous moderate doses were
+taken.
+
+[Sidenote: Effect on Circulation]
+
+On the heart and circulation, alcohol acts as a depressant, increasing
+the rate, but not the force, of the pulse. It causes depression of the
+nerve center controlling the blood vessels and thus lowers blood
+pressure. Large doses cause paralysis of these nerves and of the heart.
+
+Miller and Brooks[23] found from small doses (6 to 12 cc. absolute
+alcohol) an increase in blood pressure in conscious (unanesthetized)
+animals, contrary to the findings of Crile,[24] Cabot,[25] Dennig,[26]
+Hindelang and Gruenbaum, Alexandroff[27] and others, _in man_; but the
+amounts were small and variable, according to individual susceptibility,
+_thus showing the drug to be, even on such evidence, uncertain and
+unserviceable as a heart stimulant_.
+
+[Sidenote: Food Value]
+
+Atwater and Benedict,[28] and Beebe[29] and Mendel,[30] have shown that
+alcohol is a "protein sparer," and can, to some extent, take the place
+of fats and carbohydrates. This is what is meant by calling alcohol a
+"food." Always, however, it fails to pass some test by which true foods
+are measured. Apart from its effect on the nervous system, among which
+must be figured its action on the blood vessels which causes a _loss of
+body heat_, Mendel has shown that in moderate doses (96 cc. daily) it
+increases the output of uric acid and allied (purin) bodies derived from
+the tissues, a fact which distinguishes it from all other foods. These
+poisonous or drug effects must always be considered, together with any
+alleged nourishing effects. Alcohol is still used by some as a rapidly
+available fuel-food in fevers, and when ordinary foods cannot be readily
+digested and made available. But this is done to a much less degree than
+formerly, now that its narcotic and poisonous effects are more fully
+understood. Sugar and water often serve quite as useful a purpose.
+
+It seems reasonable, on the evidence herein presented, to class alcohol
+among the narcotic or "deadening" drugs, such as ether or chloroform.
+Indeed, Aschaffenburg[31] has recently called attention to the growth of
+the ether habit in eastern Germany, where this drug is used as a
+so-called stimulant, while in reality the effects are well known to be
+narcotic, or deadening.
+
+The laboratory and the life insurance records simply give exact
+expression to what has long been a matter of common knowledge to the
+employer of labor and to leaders and commanders of men; to wit, that the
+influence of alcohol on any large group of men, whether they be artisans
+or soldiers, is harmful and lowers the efficiency of the group.
+Individual susceptibility varies, but the man who thinks he is an
+exception and can indulge with safety may find that he is mistaken only
+after serious damage to the body has been done and perhaps a definite
+loss sustained in happiness and achievement.
+
+[Sidenote: Effect on Offspring]
+
+Stockard,[32] in his experiments on animals, has demonstrated
+conclusively that the germ cells of males can be so injured by allowing
+the subjects to inhale the fumes of alcohol that they give rise to
+defective offspring, although mated with vigorous untreated females. The
+offspring of those so treated when reaching maturity are usually nervous
+and slightly undersize. These effects are apparently conveyed through
+the descendants for at least three generations. Such evidence
+establishes at least the probability of the transmission of serious ill
+effects to human offspring through alcoholic indulgence of the male
+parent.
+
+Much of the statistical evidence that has been produced on both sides of
+this question of the transmissibility of the effect of alcohol is
+misleading unless very critically analyzed, but the results of exact
+laboratory experiments can hardly be gainsaid.
+
+Those who trifle with alcohol should at least take the precaution to be
+periodically examined in order to detect the earliest signs of
+ill-effect. One's own feelings are not safe guides, and may fail to
+warn of danger until serious damage has been done.
+
+In 1914, at the annual meeting of the National Council of Safety, at
+which there were present representatives from several hundred large
+industries, the members unanimously voted to abolish liquor from their
+plants. It has been well stated by Quensel[33] that "work and alcohol do
+not belong together, especially when the work demands wideawakeness,
+attention, exactness and endurance."
+
+The restrictive and prohibitive measures of the French and Russian
+governments, the well known opposition of the Kaiser to alcohol and the
+warnings uttered by Lord Kitchener and leading British statesmen, are
+sufficient evidence that the condemnation of alcohol represents the
+deliberate judgment of the world's strong men.
+
+
+_REFERENCES_
+
+[1] United Kingdom Temperance and General Provident Institution of
+London, Annual Report, 1910.
+
+[2] Sceptre Life Association, Annual Report, 1912.
+
+[3] Scottish Temperance Life Assurance Company, Annual Report, 1912.
+
+[4] The Abstainers and General Insurance Company, Ltd., Annual Report,
+1912.
+
+[5] McMahon, T. F.: _The Use of Alcohol and the Life Insurance Risk._
+Proceedings of the Association of the Life Insurance Medical Directors
+of America, 1911, Twenty-second Annual Meeting, p. 473; Medical Record,
+LXXX, p. 1121.
+
+[6] Lounsberry, R. L.: Proceedings of the Life Assurance Medical
+Directors. October, 1913.
+
+[7] Moore, Roderick McKenzie: _On the Comparative Mortality Among
+Assured Lives of Abstainers and Non-Abstainers from Alcoholic
+Beverages._ Transactions of the Institute of Actuaries, 1913, XXXVIII,
+pp. 248-272.
+
+[8] Report of Medico-Actuarial Mortality Investigation, IV, pp. 11-13.
+
+[9] Statistical Abstract for the United Kingdom, Sixty-first Number,
+1809-1913 (Wyman & Sons), London, 1914, p. 173; Statistical Abstract for
+the Principal and Other Foreign Countries, 1901-1912, Thirty-ninth
+Number, pp. 505, 506, 507; Statistical Abstract of the United States,
+Thirty-sixth Number, 1913, p. 516.
+
+[10] Kraepelin, Emil: _Ueber die Beeinflussung einfacher psychischer
+Vorgaenge durch einige Arzneimittel_, Verlag von Gustav Fisher, Jena,
+1892; Aschaffenburg, Gustav: _Praktische Arbeit unter Alkoholwirkung,
+Psychologische Arbeiten_, 1896, I, pp. 608-626; Kurz, Ernest, and
+Kraepelin, Emil: _Ueber die Beeinflussung psychischer Vorgaenge durch
+regelmaessigen Alkoholgenuss, Psychologische Arbeiten_, 1901, III,
+pp. 417-457; Mayer, Martin: _Ueber die Beeinflussung der Schrift durch
+den Alkohol, Psychologische Arbeiten_, 1901, III, pp. 535-586; Rudin,
+Ernst: _Ueber die Dauer der psychischen Alkoholwirkung, Psychologische
+Arbeiten_, IV, pp. 1-44.
+
+[11] Vogt, R.: _Om virkningen af 15-50 cm3 koncentrert spiritus paa
+erindringsevnen_, Norsk. Mag. f. Laegevidensh., 1910, LXXI, pp. 605-626;
+The Lancet (London), 1910, II, p. 1040.
+
+[12] Aschaffenburg, Gustav: _Crime and Its Repression_, Little, Brown &
+Company, Boston, 1913, p. 84.
+
+[13] Schnyder, L.: _Alkohol und Muskelkraft_, Archiv fuer
+Physiologie, 1902-3, XCIII, p. 451.
+
+[14] Hellsten, A. F.: _Ueber den Einfluss von Alkohol, Zucker und Thee
+auf die Leistungsfaehigkeit des Muskels_, Munchen Med. Wchnschr., 1914,
+LI, pp. 18-94.
+
+[15] Bastedo, Walter A.: _Materia Medica Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 333.
+
+[16] Laitinen, T.: The Norman Kerr Lecture on _The Influence of Alcohol
+on Immunity_, Med. Rec., LXXVI, 1909, pp. 445-446. Read before the
+Twelfth International Anti-Alcoholic Congress, held in London, July,
+1909; _Uber die Einwirkung der kleinsten Alkoholengen auf die
+Widerstandsfaehigkeit des tierischen Organismus mit besonderer
+Beruecksichtigung der Nachkommenschaft_, _Ztschr. f. Hyg. u.
+Infections-krankheiten_, LVIII, 1907-8, p. 139.
+
+[17] Rubin, George: _The Influence of Alcohol, Ether, and Chloroform on
+Natural Immunity in its Relation to Leucocytosis and Phagocytosis_,
+Jour. Infct. Dis., 1904, I, pp. 425-444.
+
+[18] Stewart, Chas. E.: _The Influence of Alcohol on the Opsonic Power
+of the Blood_, Mod. Med., 1907, XVI, pp. 241-246. Read before the
+American Society for the Study of Alcohol and Drug Neuroses, Atlantic
+City, June 4, 1907, and published in the Jour. of Inebriety.
+
+[19] Craig, Chas. F., and Nichols, Henry J.: _The Effect of the
+Ingestion of Alcohol on the Result of the Complement Fixation Test in
+Syphilis_, Jour. A. M. A., 1911, LVII, pp. 474-76.
+
+[20] Fillinger, F. V.: _Weitere Mitteilungen ueber Resistenzverminderung
+der Erythrozyten nach Alkoholgenuss_, Deutsch. Med. Wchnschr., 1912,
+XXXVIII, p. 999.
+
+[21] Weinburg, W. W.: _The Lowering of Stability of Erythrocytes in
+Alcoholic Intoxication_, Russky Vratch, 1912, II, p. 1324; New York Med.
+Jour., 1912, XCVI, p. 1040.
+
+[22] Parkinson, P. R.: _The Relation of Alcohol to Immunity_, The Lancet
+(London), 1909, VII, pp. 1580-82.
+
+[23] Brooks, Clyde: _The Action of Alcohol on the Normal Intact
+Unanesthetized Animal_, Jour. A. M. A., 1910, LV, pp. 372-73. Read in
+the Section on Pathology and Physiology of the A. M. A. at the
+Sixty-first Session, St. Louis, June, 1910.
+
+[24] Crile, George W.: _Blood Pressure in Surgery_, J. B. Lippincott
+Company, Philadelphia, 1903. Cartwright Prize of the Alumni Ass'n of the
+College of Physicians and Surgeons, New York City.
+
+[25] Cabot, Richard C.: _Studies of the Action of Alcohol in Disease,
+Especially upon the Circulation_, Med. News, LXXXIII, 1903, pp. 145-153.
+Read before the Association of American Physicians, May 13, 1903.
+
+[26] Dennig, Hindelang und Gruenbaum: _Uber den Einfluss des
+Alkohols auf den Blutdruck und die Herzarbeit in pathologischen
+Zustaenden_, Namentlich beim Fieber, Deutsch. Arch. f. klin. Med., 1909,
+XCVI, pp. 153-162.
+
+[27] Alexandroff, Emilie: _Ueber die analeptische Wirkung des Alkohols
+bei pathologischen Zustaenden_, Cor. Bl. f. schweiz. Aerzte., 1910, XL,
+pp. 465-475; Action of Alcohol During Febrile and other Pathologic
+Conditions, Jour. A. M. A., 1910, LV, p. 174.
+
+[28] Atwater, W. A., and Benedict, F. G.: _An Experimental Inquiry
+Regarding the Nutritive Value of Alcohol_, National Academy of Science,
+1902, Sixth Memoir.
+
+[29] Beebe, L. B.: _The Effect of Alcohol and Alcoholic Fluids Upon the
+Excretion of Uric Acid in Man_, Amer. Jour. Physiol., 1904, XII,
+pp. 13-37.
+
+[30] Mendel, L. B., and Hilditch, Warren W.: _The Influence of Alcohol
+Upon Nitrogenous Metabolism in Men and Animals_, Amer. Jour. Physiol.,
+1910, XXVII, pp. 1-23.
+
+[31] Aschaffenburg, _Ibid._
+
+[32] Stockard, C. R.: _A Study of Further Generations of Mammals from
+Ancestors Treated with Alcohol_, Proc. Soc. Exper. Biol. and Med., 1914,
+XI, p. 136.
+
+[33] Quensel, Ulrik: _The Alcohol Question from a Medical
+Viewpoint--Studies in the Pathology of Alcoholism_, Year Book, United
+States Brewers' Association, 1914, p. 168.
+
+       *       *       *       *       *
+
+Bastedo, Walter A.: _Materiel Medico, Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 318.
+
+Bertillon, Jacques: _On Mortality and the Causes of Death According to
+Occupations_, Proceedings of the Fifteenth International Congress on
+Hygiene and Demography, Washington, 1912, I, p. 345.
+
+Boos, William F.: _The Relation of Alcohol to Industrial Accidents and
+to Occupational Diseases_, Proceedings of the Fifteenth International
+Congress on Hygiene and Demography, Washington, 1912, I, p. 829.
+
+Cabot, Richard C.: _The Consumption of Alcohol and of Other Medicines at
+the Massachusetts General Hospital_, Boston Med. Jour., CLX, 1909,
+pp. 480-81.
+
+Dixon, W. E.: _Alcohol in Relation to Life_, The Nineteenth Century,
+1910, LXVII, pp. 516, 523.
+
+"Ethyl Alcohol," _The Dispensatory of the United States of America_,
+J. B. Lippincott & Company, Philadelphia, 19th edition, p. 102.
+
+Ewald: _Alcohol in Relation to Infectious Diseases_, Med. Rec., 1913,
+LXXXIV, p. 75. Read before the Fourth National Congress on
+Physiotherapy, Berlin, March 26, 1913.
+
+Horsley, Sir Victor: _Discussion on Alcohol in Therapeutics_, Med. Rec.,
+1912, LXXI, p. 951. Read before the Hunterian Society.
+
+Hunter, Arthur: _Can Insurance Experience be Applied to Lengthen Life?_
+Proceedings of the Association of Life Insurance Presidents, Eighth
+Annual Meeting, 1914, pp. 27-37.
+
+Kelynak, T. M.: _The Drink Problem_, London, Methuen & Company, 1907.
+
+Landau, Anastazy: _Beitrage zur hehre vom Purinstoffwechsel und zur
+Frage ueber den Alkoholeinfluss auf die Harnsaureausscheidung_, Deutsch.
+Arch. f. klin. Med., XCV, 1908-9, pp. 280-328.
+
+Miller, Joseph L.: _The Physiologic Action, Uses and Abuses of Alcohol
+in the Circulatory Disturbance of the Acute Infection_, Jour. A. M. A.,
+1910, LV, pp. 2034-2037. Read in the joint session of the Sections of
+Practice of Medicine and Pharmacology and Therapeutics of the A. M. A.,
+Sixty-first Annual Session, held at St. Louis, June, 1910.
+
+Neff, Irwin H.: _The Problem of Drunkenness_, Proceedings of the
+Fifteenth International Congress on Hygiene and Demography, Washington,
+1912, IV, p. 510.
+
+Phelps, Edward Bunnell: _The Mortality from Alcohol in the United
+States_, Proceedings of the Fifteenth International Congress on Hygiene
+and Demography, Washington, 1912, Vol. I, p. 813.
+
+Proceedings: Association of Life Insurance Medical Directors, October,
+1911.
+
+Report of the Committee of Fifty on: Physiological Aspects of the Liquor
+Problem, Houghton, Mifflin & Company, two volumes, 1903.
+
+Togel, O., Brezina, E., and Durig, A.: _Ueber die kohlenhydratsparende
+Wirkung des Alkohols_, Biochem. Ztschr., 1913, I, 296; Editorial, Jour.
+A. M. A., 1913, LXI, p. 967.
+
+Williams, Henry Smith: _Alcohol, How it Affects the Individual, the
+Community and the Race_, The Century Company, New York, 1909.
+
+Woods, Robert A.: _The Prevention of Inebriety: Community Action_,
+Proceedings of the Fifteenth International Congress on Hygiene and
+Demography, Washington, 1912, IV, p. 517.
+
+
+#Additional Notes on Alcohol#
+
+[Sidenote: Nutrition Laboratory Experiments]
+
+There has lately been undertaken at the Nutrition Laboratory of the
+Carnegie Institution at Washington a very broad and comprehensive study
+of the effect of moderate doses of alcohol on the healthy and normal
+human body. The immense scope of the investigation planned may be judged
+by the fact that under the physiological division of the research, as
+laid out by Professors Raymond Dodge and E. C. Benedict, there are seven
+main sections and one hundred and sixty subdivisions. The program has
+been arranged after conferences, either in person or by letter, with the
+leading physiologists of the world, and may take ten years to complete.
+
+[Sidenote: Psychological Effects]
+
+The psychological program, carried out with the co-operation of Dr. F.
+Lyman Wells, has already been completed and the results recently
+published.[34] These results must be accepted as the testimony of pure
+science, free from all bias or even remote suggestion of propaganda.
+They were based upon experiments with moderate doses of alcohol
+(30 cubic centimeters, or about 8 teaspoonfuls, and 45 cubic
+centimeters) upon ten normal subjects, very moderate users of alcohol,
+and may be summarized as follows:
+
+[Sidenote: Lower Levels Spinal Cord]
+
+A very simple reflex act, the "knee-jerk," a nervous mechanism
+controlled by a center at the lower level of the spinal cord, was
+markedly depressed, the time of response being increased 10 per cent.
+and the thickening of the muscles concerned in the act decreased
+45 per cent. In some subjects the larger dose, 45 cubic centimeters,
+practically abolished the knee-jerk.
+
+The eye-lid reflex, elicited by a sudden noise, showed the next largest
+effect, the time of response being increased 7 per cent. and the degree
+of movement decreased 19 per cent.
+
+[Sidenote: Higher Levels]
+
+Other nervous mechanisms, or reflex arcs, at the higher levels of the
+cord, were next investigated: (1) eye-reaction to suddenly appearing
+stimulus, and (2) speech reaction to visual word stimuli. Dose A
+(30 cubic centimeters), accelerated the eye-reaction, while dose B
+(45 cubic centimeters) positively depressed it, agreeing with the simple
+reaction experiments of Kraepelin. This was the only instance of
+acceleration of movement of the voluntary muscles through alcohol, all
+the other tests showing it to be a consistent depressant. The speech
+reaction showed a positive depressant effect of 3 per cent.
+
+[Sidenote: Memory]
+
+Free association of ideas and memory tests were also made, and showed
+practically no effect from alcohol, but, unfortunately, the smaller dose
+only was used in these tests.
+
+The sensitiveness to electrical stimulation was decreased 14 per cent.
+
+Motor co-ordination, as evidenced by eye-movements in fixating seen
+objects, was next investigated. The velocity of these movements was
+decreased 11 per cent. Finger-movements, measured in an exceedingly
+delicate way, were reduced in speed 9 per cent.
+
+[Sidenote: Heart and Pulse]
+
+The effect on the pulse while these tests were made was observed, and
+electrocardiograms taken. The pulse was found to be accelerated, but not
+increased in force, that is, the "brake" was taken off the heart, but no
+driving force supplied by alcohol. The condition of the circulation was
+impaired by the narcotic effect of alcohol on the cardio-inhibitory
+center which holds the heart action in check.
+
+[Sidenote: Decreases Organic Efficiency]
+
+According to the investigators, the effect is to "decrease organic
+efficiency." This should shut off such little debate as still persists
+with respect to alcohol having any value as a heart stimulant.
+
+[Sidenote: Always a Depressant]
+
+While these investigations only confirm in part the contention of the
+Kraepelin school that alcohol first acts by depressing the higher
+centers, and tend to show that its first and most profound effect is on
+the lower levels of the spinal cord and the simpler nervous mechanisms,
+it confirms the view of these and other investigators, that the total
+effect of alcohol is that of a narcotic, depressing drug, even in the
+smallest doses usually taken as a beverage.
+
+[Sidenote: Resistance of Higher Brain Function]
+
+The possible reactions are more complex than those supposed by
+Kraepelin, and there is evident in the higher centers (the effect on
+highest brain functions, were not measured by Dodge and Benedict) a
+power of "autogenic reinforcement," which is well exemplified by the
+ability of a half-intoxicated person to sober up under some shock or
+strong incentive. When social conditions do not stimulate this
+reinforcement, but, on the contrary, dull and retard it, as in convivial
+company, there is reinforcement of the lower, more animal mechanisms of
+the nervous system, and we have exhibited revolting and foolish
+reactions to alcohol, which are consistent with these findings.
+
+[Sidenote: Explanation of Memory Effects]
+
+The slight effect on memory and free association is explained partly by
+the methods used in the laboratory (difference in time of recognizing
+words suddenly exposed a second time), which are more in the nature of
+"short cuts" and perhaps not so accurate a reproduction of normal
+memorizing as those employed by Kraepelin and Vogt (memorizing numbers
+and verse), and partly by the power of "autogenic reinforcement," which
+it is difficult to eliminate in a laboratory test.
+
+This, the latest contribution of science to the study of alcohol, gives
+added proof that the higher mortality among so-called moderate users of
+alcohol is largely due to the unfavorable effect on the protective
+mechanism of the body.
+
+[Sidenote: Lower Resistance]
+
+This has been further emphasized by the studies of Reich[35] at the
+University of Munich, who found that the resistance of blood cells to
+salt solution and to typhoid bacilli was less among alcohol users than
+among total abstainers.
+
+Konradi[36] has found that comparatively few antibodies against cholera
+germs develop in persons who consume alcohol daily in fairly large
+quantities and who had been inoculated against cholera. Pampoukis[37]
+has observed that alcoholics are not favorable subjects for inoculation
+against rabies. The Pasteur Institute in Budapest has made similar
+observations, based on twenty-five years' experience.
+
+
+#Additional References#
+
+[34] Benedict, E. C.: _The Psychological Effects of Alcohol_, The
+Carnegie Institution, Washington, D. C., 1916.
+
+Benedict, E. C.: _The Psychologic Effect of Alcohol on Man_, The Journal
+A. M. A., 1916, lxvi, p. 1424.
+
+[35] Reich, H. W.: _Ueber den Einfluss des Alkoholgenusses auf
+Bakterizidie, Phagozytose und Resistenz der Erythrocyten, beim
+Menschen_, Arch. f. Hyg., 1916, lxxxiv, 337.
+
+[36] Konradi: _Ueber den Wert der Choleraschutzimpfungen_, Centralbl. f.
+Bakteriol., I. O., 1916, lxxvii, 339.
+
+[37] Alcohol and Immunity, Jour. A. M. A., 1916, lxvi, p. 962, p. 1122.
+
+
+
+
+SECTION V
+
+NOTES ON TOBACCO
+
+
+It is the purpose of this section to present as fairly as possible the
+evidence relating to the effects of tobacco on the human body, so that
+those who smoke may correctly measure the probable physical cost of the
+indulgence. The extremes of opinion on this subject are well expressed
+in the following verses:
+
+    "Hail! Social Pipe--Thou foe to care,
+    Companion of my elbow chair;
+    As forth thy curling fumes arise,
+    They seem an evening sacrifice--
+    An offering to my Maker's praise
+    For all His benefits and grace."
+                                      DR. GARTH.
+
+
+   "A custom loathsome to the eye, hateful to
+   the nose, harmful to the brain, dangerous to
+   the lungs, and the black stinking fume
+   thereof nearest resembling the horrible
+   Stygian smoke of the pit that is bottomless."
+                                        JAMES I.
+
+[Sidenote: What it Is]
+
+Tobacco is a plant, Nicotiana Tabacum of the order Solanaceae, which
+includes Atropa Belladonna, or "Deadly Nightshade," Hyoscyamus, or
+"Henbane," Solanum Dulcamara, or "Bitter Sweet," all powerful poisons,
+and likewise the common potato and tomato, which are wholesome foods.
+The cured leaves are used for smoking and chewing, or when powdered, as
+snuff.
+
+[Sidenote: History]
+
+Prior to the middle of the 16th Century, the use of tobacco was confined
+to the American Indians. In 1560 the Spaniards began to cultivate
+tobacco as an ornamental plant, and Jean Nicot, the French Ambassador at
+Lisbon, introduced it at the court of Catherine de Medici in the form of
+snuff. Smoking subsequently became a custom which spread rapidly
+throughout the world, although often vigorously opposed by Governments.
+In the 17th Century, smoker's noses were cut off in Russia.
+
+[Sidenote: Composition]
+
+Tobacco contains a powerful narcotic poison, nicotin, which resembles
+prussic acid in the rapidity of its action, when a fatal dose is taken.
+
+The percentage of nicotin present varies according to the brand and the
+conditions under which it is cultured.
+
+The following figures have been given by the various authorities.
+
+  London Lancet[38]                                 .64 to  5.3  per cent.
+  French Dept. of Agriculture[39]                   .22 to 10.5    "   "
+  Connecticut Agricultural Experiment Station[40]           2.89   "   "
+                     (Home grown--after fermentation.)
+  U. S. Dept. of Agriculture[40]                    .94 to  5.     "   "
+                               (Domestic.)
+
+Aside from nicotin it also contains small quantities of related
+substances--nicotellin, nicotein, a camphoraceous substance termed
+nicotianin, said to give tobacco its characteristic flavor, and likewise
+a volatile oil developed during the process preparation. On heating,
+pyridin (a substance often used to denature alcohol), picolin, collidin,
+and other bases are formed, as well as carbolic acid, ammonia, marsh
+gas, cyanogen and hydrocyanic acid, carbon monoxide (coal gas) and
+furfural. Furfural is a constituent of fusel oil, which is so much
+dreaded in poor whisky. The smoke of a single cigaret may contain as
+much furfural as two ounces of whisky.
+
+The complex constitution of tobacco and the smoke from its combustion
+has caused much debate as to the substances that are responsible for its
+charm and its ill effects, which are to be described. No one can doubt
+the serious injurious effects from such a powerful poison as nicotin if
+taken in any but the most minute quantities (one to three milligrams
+have produced profound poisoning in man).
+
+It has been maintained by some that nicotin is practically destroyed in
+the process of smoking, and that the effects of tobacco are limited to
+the decomposition products resulting from the burning tobacco,
+especially pyridin. But pyridin is also formed in the burning of cabbage
+leaves, and cabbage leaves do not possess any attractions for smokers,
+neither do they produce the well-known effects that smoking and chewing
+tobacco produce. No doubt pyridin and furfural are factors in the drug
+effects of tobacco, but recent painstaking experiments by high
+authorities have shown the presence of nicotin in tobacco smoke, and
+when we reflect that there is sometimes sufficient nicotin in an
+ordinary cigar to kill two men, it is not strange that enough of it may
+be absorbed from the smoke passing over the mucous membranes of the
+nose, throat and lungs to produce a distinct physiological effect.
+
+Investigators who claim to show by experiments the absence of nicotin
+from tobacco smoke must explain why the palpable effects of smoking, in
+those who have not established a "tolerance," are those of nicotin
+poisoning, and why the symptoms produced by chewing tobacco are
+identical with those following the smoking of tobacco, which are: mild
+collapse, pallor of the skin, nausea, sweating, and perhaps vomiting,
+diarrhea, muscular weakness, faintness, dizziness, and rise in blood
+pressure followed by lowered blood pressure.
+
+Nicotin is undoubtedly decomposed by burning, but it may become
+volatilized by heat and a certain amount absorbed before decomposition
+takes place.
+
+Lehmann,[41] in 1908, found in tobacco smoke the following percentages of
+the nicotin contained in the tobacco:
+
+  Cigaret smoke                     82 per cent.
+  Cigar smoke                 85 to 97  "    "
+
+The London Lancet[42] (1912) gives the following figures:
+
+  Cigaret smoke                            3.75 to 84 per cent.
+  Pipe mixture smoke, smoked as cigarets           79   "    "
+  Pipe smoke                                 77 to 92   "    "
+  Cigar smoke                                31 to 63   "    "
+
+The United States Department of Agriculture[43] found in tobacco smoke
+about 30 per cent. of the nicotin originally present in the tobacco.
+
+Contrary to general opinion, Havana cigars contain less nicotin than the
+cheaper brands, which augurs ill for the large class of people who
+cannot afford to smoke higher priced brands. Many of the cheaper grades
+do, however, show a low percentage of nicotin.
+
+[Sidenote: Effects on Animals and Man]
+
+By means of an ingenious apparatus, Zhebrovski,[44] a Russian
+investigator, compelled rabbits to smoke cigaret tobacco for a period of
+6 to 8 hours daily. Some died within a month, and showed changes in the
+nerve-ganglia of the heart. Others established a tolerance similar to
+that exhibited by habitual smokers, but upon being killed at the end of
+five months, degenerative changes similar to those produced by the
+injection of nicotin were found, viz., hardening of the blood vessels.
+There is, indeed, no difficulty in producing the characteristic effects
+of nicotin by administering tobacco smoke, either in man or in
+animals.[45]
+
+Nicotin causes brief stimulation of brain and spinal cord, followed by
+depression. There is an increased flow of saliva, followed by a
+decrease (large doses diminish it at once) and often nausea, vomiting
+and diarrhea. The heart action is at first slowed and the blood pressure
+increased. Subsequently there is a depression of the circulation, with
+rapid heart action and lowered blood pressure. In habitual smokers, this
+preliminary stimulation may not occur. The stimulating effect on the
+brain is so brief that tobacco can not properly be termed a stimulant.
+Its effect is narcotic or deadening. Those who fancy that their thoughts
+flow more readily under the use of tobacco are in the same case with any
+other habitue whose thoughts can not flow serenely except under his
+accustomed indulgence. That a sound healthy man, who has never been
+accustomed to the use of tobacco, can do better mental or physical work
+with tobacco than without it has never been shown. Indeed, such
+experiments as have been made on students and others show to the
+contrary.[46]
+
+The statistics presented by Prof. Fred. J. Pack are of interest in this
+connection.
+
+In six educational institutions the students competing for places on the
+football team were grouped as follows:
+
+  ------------------------+-----------+-----------+------------
+                          |  Number   |  Number   | Per Cent.
+        Institution.      | Competing |Successful.|Successful.
+                          |for Places.|           |
+  ------------------------+-----------+-----------+------------
+     _Institution A._     |           |           |
+   Smokers                |    11     |     2     |   18.2
+   Non-smokers            |    19     |    11     |   57.9
+     _Institution B._     |           |           |
+   Smokers                |    10     |     4     |    40
+   Non-smokers            |    25     |    17     |    68
+     _Institution C._     |           |           |
+   Smokers                |    28     |     7     |    25
+   Non-Smokers            |    17     |    14     |    82
+     _Institution D._     |           |           |
+   Smokers                |    28     |    11     |   39.3
+   Non-smokers            |    15     |    10     |   66.6
+     _Institution E._     |           |           |
+   Smokers                |    10     |     7     |    70
+   Non-smokers            |    15     |    12     |    80
+     _Institution F._     |           |           |
+   Smokers                |     6     |     0     |     0
+   Non-smokers            |    26     |    15     |   57.7
+  ------------------------+-----------+-----------+------------
+
+
+  SCHOLASTIC STANDING
+
+  ---------+-------+-------++--------+-------+--------
+   Institu-|Smoker.| Non-  ||Institu-|Smoker.| Non-
+    tion.  |       |smoker.|| tion.  |       |smoker.
+  ---------+-------+-------||--------+-------+--------
+      A    | 65.2  | 69.8  ||   G    | 74.0  | 75.0
+      B    | 64.7  | 74.6  ||   H    | 75.2  | 79.4
+      C    | 78.8  | 81.1  ||   I    | 81.6  | 88.4
+      D    | 75.8  | 77.6  ||   J    | 78.5  | 81.3
+      E    | 84.6  | 84.8  ||   K    | 74.0  | 84.6
+      F    | 69.6  | 71.3  ||   L    | 77.3  | 77.6
+  ---------+-------+-------++--------+-------+--------
+
+The following table shows the relative scholastic standing of smokers
+and non-smokers:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |   Total   |   Average
+              |   of Men.    |   Mark.   |    Mark.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |   6,034   |    74.5
+   Non-smokers|     101      |   8,021   |    79.4
+  ------------+--------------+-----------+-------------
+
+Twelve institutions reporting:
+
+  ------------+--------------+-----------+-------------
+              |   Number     |  Highest  |   Lowest
+              |   of Men.    |  Marks.   |   Marks.
+  ------------+--------------+-----------+-------------
+   Smokers    |      81      |      4    |     12
+   Non-smokers|     101      |     11    |      6
+  ------------+--------------+-----------+-------------
+
+  ---------------------------+-----------+-------------
+           Number of         |  Highest  |   Lowest
+             Men.            |  Marks.   |   Marks.
+  ---------------------------+-----------+-------------
+   101 non-smokers furnish   |     11    |      6
+   101 smokers would furnish |      5    |     15
+  ---------------------------+-----------+-------------
+
+  ------------+------------+----------------+----------
+              |   Number   |     Total      |
+              |   of Men.  |   Conditions   | Average.
+              |            | and Failures.  |
+  ------------+------------+----------------+----------
+   Smokers    |     82     |       70       |   .853
+   Non-smokers|     98     |       48       |   .439
+  ------------+------------+----------------+----------
+
+[Sidenote: Tobacco Smoking Athletes]
+
+Prof. Pack's conclusions were as follows:
+
+    1. Only half as many smokers as non-smokers are successful in the
+       "try outs" for football squads.
+
+    2. In the case of able-bodied men smoking is associated with loss of
+       lung capacity amounting to practically 10 per cent.
+
+    3. Smoking is invariably associated with low scholarship.
+
+There have of course been many notable instances of high scholarship and
+prodigious mental achievement by heavy smokers. Such exceptions,
+however, do not affect conclusions derived from the study of average
+groups.
+
+Hitherto figures on smoking and athletics have been open to question
+because comparisons were made between groups that are not of necessity
+of the same physical and mental type, having no important difference
+except in the use of tobacco. But Prof. Pack has sought to avoid this
+objection. As he points out, the football squad is probably as nearly a
+homogeneous group as it is possible to find. It seems reasonable to
+account for the inferior physical and mental work of these particular
+groups of smokers on the theory that in the main the well known toxic
+effects of tobacco are sufficient to create this difference.
+
+Dr. George J. Fisher,[47] in a series of careful tests found:
+
+    1. Cigaret smoking caused an increase in the heart rate.
+
+    2. Cigaret smoking maintained a blood pressure which, under the
+       circumstances of the experiment, would otherwise have dropped.
+
+    3. Cigar smoking caused a considerable increase in heart rate and
+       blood pressure.
+
+    4. In a number of instances, in the cigar test, the heart was
+       unable to maintain, with a vertical position, the increased blood
+       pressure found in the horizontal position, showing a disturbance of
+       the control of the blood vessels. This latter effect was more
+       pronounced in tests taken on non-smokers.
+
+    5. It was also noted that smoking was not conducive to concentration
+       upon the reading, which the men attempted during the tests.
+
+Bush,[48] in a series of tests on each of 15 men in several different
+psychic fields found the following conditions among smoking students
+immediately after the period of smoking was completed:
+
+    1. A 101/2 per cent. decrease in mental efficiency.
+
+    2. The greatest actual loss was in the field of imagery,
+       22 per cent.
+
+    3. The three greatest losses were in the fields of imagery,
+       perception and association.
+
+    4. The greatest loss, in these experiments, occurred with cigarets.
+
+Bush ascribed these effects to pyridin, claiming that his experiments
+failed to reveal nicotin in the tobacco smoke, except in a very small
+proportion in that of cigarets.
+
+Tests for nicotin in smoke are beset with many difficulties and possible
+fallacies which have in the past misled investigators into apparently
+determining that tobacco smoke contained no nicotin, but simply
+decomposition products.
+
+Pyridin is unquestionably present in tobacco smoke, and is a poisonous
+substance, although less so than nicotin. It is not found, however, in
+chewing tobacco, and as the clinical effects of chewing tobacco are
+apparently identical with those of smoking tobacco, very strong and
+universally accepted chemical proof of the absence of nicotin from
+tobacco smoke must be awaited before accepting such a conclusion.
+(See([41]), ([42]), ([43]) in bibliography.)
+
+Cigaret smoking is a time waster; that is, it breaks up the power of
+attention, as few smokers are satisfied with one cigaret and the mere
+physical act of lighting a fresh cigaret disturbs the continuity of
+thought and work. Dr. W. J. Mayo[49] calls attention to the fact that
+according to his observations research scholars who smoke cigarets have
+not done well.
+
+[Sidenote: Insurance Experience on Tobacco Smokers]
+
+Only one insurance company, the New England Mutual,[50] has published
+any experience on tobacco users. This covered a period of 60 years and a
+body of 180,000 policyholders, as follows:
+
+RATIO OF ACTUAL TO EXPECTED MORTALITY.[M]
+
+  -------------------------------------------------------
+    ABSTAINERS. | RARELY USE. | TEMPERATE. |  MODERATE.
+  --------------|-------------|------------|-------------
+   Tobacco, 59% |     71%     |    84%     |     93%
+   Alcohol, 57% |     72%     |    84%     |    125%
+  -------------------------------------------------------
+
+[M] The standard here used is the American Experience Table, which is
+largely an artificial table upon which premiums are based, but which
+provides for a much higher mortality than the average companies sustain.
+For example, the actual mortality of the New England Mutual in 1913 was
+57 per cent. of the expected.
+
+[Sidenote: Interpretation]
+
+Fifty-nine per cent. of the expected mortality means that where,
+according to the premium tables, 100 were expected to die, only 59
+actually died.
+
+The general class of risks in this company were of excellent quality, as
+the figures show. Nevertheless, the abstainers exhibited a far lower
+mortality than that experienced by the general class.
+
+Dr. Edwin Wells Dwight, who presented the figures, urged caution in
+their interpretation, suggesting that the low mortality among
+abstainers, both from alcohol and tobacco, might well be due to a more
+conservative habit of living. Furthermore, as the abstainers from
+alcohol were not separated from the abstainers from tobacco in this
+analysis a perfect comparison can not be made; but our knowledge of the
+toxic effects of both these narcotics and the preceding statistics of
+Doctor Pack justify us in assigning to tobacco a positively unfavorable
+effect.
+
+[Sidenote: Poisonous Effects]
+
+Experiments on animals with nicotin extracts from tobacco and inhalation
+of tobacco smoke have produced hardening of the large arteries. Clinical
+observation by some of the world's best authorities indicates that the
+same conditions are brought about in man by heavy smoking.[51]
+
+Disturbance of the blood pressure, rapid heart action, shortness of
+breath, palpitation of the heart, pain in the region of the heart, are
+important effects. Tobacco heart is often lightly spoken of because the
+abandonment of the habit will often restore the heart to its normal
+condition, but tobacco heart sometimes causes death, especially under
+severe physical strain or in the course of acute disease, such as
+typhoid or pneumonia. Surgeons[52] have noted failure to rally after
+operation in tobacco users, who are, of course, deprived of their
+accustomed indulgence immediately before and after operation. It is
+probable that many such cases pass unrecognized, although the alcoholic
+is usually supplied the narcotic his system demands.
+
+Cannon, Aub, and Binger[53] have also shown that nicotin stimulates the
+adrenal glands, small organs adjacent to the kidneys, which secrete a
+substance that in excess powerfully affects the blood vessels,
+constricting them and temporarily increasing the blood pressure. This
+influence may be partly responsible for the change in the blood vessels
+noted in heavy smokers.
+
+Excessive smoking is often an important factor in causing insomnia.
+
+Blindness or tobacco amblyopia, a form of neuritis, is not an uncommon
+affection among smokers. There is also often an irritant effect on the
+mucous membranes of eyes from the direct effect of the smoke.
+
+Catarrhal conditions of the nose, throat and ear have also been noted.
+
+Acid dyspepsia is a common affection among smokers.
+
+Few people realize that so many ingredients in tobacco and tobacco smoke
+are deadly poisons. Few people know that one drop of nicotin on the
+unbroken skin of a rabbit will produce death.[54] Two drops on the
+tongue of a dog or cat will prove fatal; moreover, fatal poisonings
+have occurred in man from swallowing tobacco and even from external
+application of strong solutions. A case was recently reported from New
+Haven of fatal poisoning in a baby,[55] who had been fed from a milk
+bottle and milk-mixture in which some tobacco had been accidentally
+spilled.
+
+
+SUMMARY
+
+From the mass of evidence and opinion with which medical literature is
+loaded, a few salient facts stand out:
+
+First: Tobacco and its smoke contain powerful narcotic poisons.
+
+Second: It has never been shown to exert any beneficial influence on the
+human body in health, and it is not even included in the United States
+Pharmacopoeia as a remedy for disease, notwithstanding the claims that
+are made for its sedative effects and its value as a solace to mankind.
+If these benefits are real and dependable, they should be made available
+in exact dosage and applied therapeutically. If they are not real and
+dependable in a medical sense, they are not real and safe as a mere
+drug indulgence.
+
+Third: The symptoms following tobacco-smoking are identical with the
+effects of tobacco-chewing among those not accustomed to its use; hence,
+any collateral psychic effect, such as the sight of smoke, the
+surrounding, etc., are of minor importance in establishing the habit.
+The main charm to the smoker is the drug effect, as in any other similar
+indulgence. Nicotinless tobacco is not popular, notwithstanding the
+efforts of the French and Austrian Governments to make it so.
+
+Fourth: Fortunately, the sedative drug effect is so slight, as compared
+to that of other narcotics--opium, alcohol, cocaine, etc.--that the
+tobacco habit is less seductive and may be broken with comparative ease
+and is therefore less harmful morally. Men who have smoked or chewed
+steadily for 40 years have been known to give up the habit without
+experiencing much physical discomfort. Like any other habit, however,
+there is a tendency to increasing indulgence, and this is a risk that
+the smoker takes, just as does the alcohol user or the opium habitue who
+begins with so-called moderate indulgence.
+
+Fifth: The well-known effects of tobacco on the heart and circulation
+should lead one to pause and consider the possible cost of this
+indulgence, especially as--
+
+Sixth: It is difficult to determine, years in advance, whether or not
+one is endowed with sufficient resistance to render so-called moderate
+smoking comparatively harmless.
+
+Seventh: The vital statistics show that diseases of the heart and
+circulation are rapidly increasing in this country in which--
+
+Eighth: The per capita consumption has rapidly increased in recent
+years, while--
+
+Ninth: In the United Kingdom, where these diseases are decreasing, there
+has been no material increase in the use of tobacco, and the per capita
+consumption is less than one-third that of the United States.
+
+[Sidenote: Increase of Smoking]
+
+In 1880 the annual per capita consumption of tobacco in the United
+States was about 5 lbs., while in 1914 it had risen to more than 7 lbs.
+In the United Kingdom the per capita consumption is about 2 lbs., and
+there has been no material increase in recent years.
+
+The cigaret bill, in particular, has grown enormously, having more than
+doubled in the past five years, while there has been a slight increase
+in the consumption of cigars, smoking tobacco, chewing tobacco and
+snuff, as shown in the following table:[56]
+
+  ------------------------------------------------------------------------
+   Fiscal |                |                |    Tobacco,   |
+   Year   |     Cigars     |   Cigarets     |  Chewing and  |   Snuff
+          |                |                |    Smoking    |
+  --------+----------------+----------------+---------------+-------------
+    1910  |  8,213,356,504 |  7,884,748,515 |   436,608,898 |  31,969,111
+    1911  |  8,474,962,786 |  9,254,351,722 |   380,794,673 |  28,146,833
+    1912  |  8,350,119,103 | 11,239,536,803 |   393,785,146 |  30,079,482
+    1913  |  8,732,815,703 | 14,294,895,471 |   404,362,620 |  33,209,468
+    1914  |  8,707,625,230 | 16,427,086,016 |   412,505,213 |  32,766,741
+          |----------------+----------------+---------------+-------------
+   Total  | 42,478,879,326 | 59,100,618,527 | 2,028,056,550 | 156,171,635
+  ------------------------------------------------------------------------
+
+Tenth: The poetic effusions of the lovers of the weed are no safer guide
+than the exaggerated and intemperate denouncements of people who have
+idiosyncrasies against tobacco and simply hate it.
+
+Eleventh: Those who now smoke should have a thorough physical
+examination to determine the condition of the heart and blood vessels.
+This examination should be repeated at least annually, in order to
+detect any adverse influence on the circulation.
+
+
+_REFERENCES_
+
+[38] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, I,
+p. 944.
+
+[39] French Department of Agriculture, Compt. Rend. Acad. de Science,
+CLI, p. 23.
+
+[40] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15; _A New Method for the
+Determination of Nicotin in Tobacco_, U. S. Department of Agriculture,
+Bureau of Plant Industry, Bulletin No. 102, July 6, 1907, p. 12.
+
+[41] Lehmann, K. B.: _Untersuchungen ueber das Tabakrauchen_, Munchen,
+med. Wchnschr., 1908, LV, pp. 723-25; _The Physiological Action of
+Tobacco Smoke_, Med. Rec., 1908, LXXIII, pp. 738, 739.
+
+[42] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, II,
+pp. 944-947.
+
+[43] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15.
+
+[44] Zhebrovsky, E. A.: _The Effect of Tobacco Smoke upon the Blood
+Vessels of Animals_, Russky Vratch, 1907, VI, p. 189; 1908, VII,
+pp. 429-431; Med. Rec, 1908, LXXXIV, pp. 408, 409.
+
+[45] John, H.: Editorial, Jour. A. M. A., 1914, LXII, pp. 461-2; _Ueber
+die Beeinflussung des systolischen und diastolischen Blutdrucks durch
+Tabakrauchen_, Ztschr. f. exper. Path. u. Therap., 1913, XIV,
+pp. 352-365; Pawinski, J.: _Ueber den Einfluss unmassigen Rauchens (des
+Nikotins) auf die Gefaesse und das Herz_, Ztsch. f. klin. Med., Berl.,
+1914, LXXX, pp. 284-305.
+
+[46] Pack, Frederick J.: _Smoking and Football Men_, Popular Science
+Monthly, 1912, LXXXI, p. 336.
+
+[47] Fisher, George J. [Monograph not yet published.]
+
+[48] Bush, Arthur D.: _Tobacco Smoking and Mental Efficiency_, N. Y.
+Med. Jour., 1914, XCIX, pp. 519, 529.
+
+[49] Mayo, Wm. J.: Personal communication.
+
+[50] Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir., Oct., 1911,
+II, p. 474.
+
+[51] Favarger, Heinrich: _Experimentelle und klinische Beitraege zur
+chronischen Tabakvergiftung_, Wien. klin. Wchnschr., 1914, XXVII,
+pp. 497-501; _Experimental and Clinical Study of Chronic Tobacco
+Poisoning_, Jour. A. M. A., 1914, LXII, p. 1764; Pekanovits. _Effects of
+Tobacco Smoking_, Jour. A. M. A., 1914, LXXII, p. 1907.
+
+[52] Bangs, L. Bolton: _Some Observations on the Effects of Tobacco in
+Surgical Practice_, Medical Record, LXXIII, March 4, 1908,
+pp. 421-23-51.
+
+[53] Cannon, Aub. Binger: _Effect of Nicotin Injection on Adrenal
+Secretion_, Jour. Pharm. and Exper. Therap., 1912, p. 381; Editorial,
+_Nicotin and Adrenals_, Jour. A. M. A., 1912, LXIII, p. 1287.
+
+[54] Hare, Hobart Amory: Fiske Prize Dissertation, No. 34, p. 1884.
+Dixon, A. S.: Proceedings of the Academy of Natural Sciences,
+Philadelphia, Nov. 11, 1884.
+
+[55] Reynolds, H. S.: Jour. A. M. A., May 30, 1914, LXII, p. 1723.
+
+[56] Annual Report of the Commissioner of Internal Revenue, 1914, p. 34,
+Government Printing Office, Washington, D. C.
+
+       *       *       *       *       *
+
+Bamberger, J.: _Hygiene of Cigar Smoking_, Abstr. Jour. A. M. A., 1904,
+XLIII, p. 706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904,
+LI, pp. 1344-1345.
+
+Current Comment: _Some New Evidence on the Tobacco Question_, Jour.
+A. M. A., 1912, LIX, p. 1798.
+
+Editorial: _The Pharmacology of Tobacco Smoke_, Jour. A. M. A.. 1909,
+LII, p. 386.
+
+Editorial: _The Use of Tobacco_, Jour. A. M. A., 1910, LX, p. 32.
+
+Editorial: _Tobacco-Smoking and Circulation_, Jour. A. M. A., 1914,
+XLII, p. 461.
+
+Hochwart, L. Von Frankl: _Die Nervoesen, Erkrankungen der Tabakraucher_,
+Deutsch. med. Wchnschr., 1911, XXXVII, pp. 2273, 2321.
+
+Index Catalogue of the Library of the Surgeon-General's Office, second
+series, XVIII, pp. 297-306.
+
+Larrabee, R. C.: _Tobacco and the Heart_, Abstr. Jour. A. M. A., 1903,
+XLI, p. 50. Read before the Massachusetts Medical Society, June, 1903.
+
+Pel: _Un cas de psychose tabagique_, Ann. med. Chir., 1911, XIX,
+p. 171.
+
+
+
+
+SECTION VI
+
+AVOIDING COLDS
+
+
+[Sidenote: Infection]
+
+Bacteria play a part in most colds. In some cases there is a general
+infection, with local symptoms, as in grippe; in others there is a local
+infection, with mixed classes of bacteria. It is probable that these
+various forms of bacteria are constantly present in the nasal
+secretions, but do not cause trouble until the local resistance or the
+general resistance is in some way lowered.
+
+[Sidenote: Nasal Obstruction]
+
+In many, the susceptibility to colds is due to abnormalities in the nose
+or throat. Nasal obstruction is a very common condition. The nose, like
+the eye, is usually an imperfect organ. These obstructions are often the
+result of adenoids in childhood, which interfere with the proper
+development of the internal nasal structures. Malformation of the teeth
+and dental arches in childhood are frequent and often neglected causes
+of nasal obstruction. Such malformations are caused by the arresting of
+the growth of the upper jaw and nasal structures. Correction of the
+deformity of the arches often renders nasal surgery unnecessary. Such
+conditions not only predispose to colds, but increase their severity and
+the danger of complicating infection of the bony cavities in the skull
+that communicate with the nose. They also increase the liability to
+involvement of the middle ear and of the mastoid cells which are located
+in the skull just behind the ear. The importance, therefore, of having
+the nose and throat carefully examined, and of having any diseased
+condition of the mucous membrane or any obstruction corrected must be
+apparent. All who suffer from recurrent colds should take this
+precaution before winter sets in.
+
+[Sidenote: General Resistance]
+
+If the nasal passages are put in a healthy condition, strict obedience
+to the rules of individual hygiene will almost wholly prevent colds. In
+fact, except where actual nasal defects exist, the frequency of colds is
+usually a fair indication of how hygienically a person is living. The
+following points need especial emphasis, though they repeat in some
+cases what has already been said in the text.
+
+[Sidenote: Skin Training]
+
+It is a familiar fact that exposure and chilling will often produce a
+cold. This is usually due to the fact that the nerve centers
+controlling the circulation of the skin are over-sensitive, and exhibit
+a sort of hair-trigger reaction to exposure, causing a disturbance of
+the circulation, and of the heat-regulating machinery of the body of
+which the spongy shelf-like turbinated bones in the nose are an
+important part. Skin training, then, appears to be the first hygienic
+steps toward establishing a resistance to colds.
+
+Such training for the skin may be secured by various means. One should
+first accustom himself to a gentle draft.
+
+Cool bathing, to a point that produces a healthy reaction, is another
+important feature of skin training.
+
+Cold bathing, by those affected with kidney trouble, is not advisable,
+but delicate individuals, who cannot react well to the cold bath, can
+greatly increase their resistance by graduated cool bathing performed as
+follows: Standing in about a foot of hot water, one may rub the body
+briskly with a wash cloth wrung out of water at about 80 degrees F. and
+reduced day by day until it is down to 50 degrees F. Following this the
+cold douche or affusion may be taken (water quickly dashed from a
+pitcher) beginning at 90 degrees F. and daily reducing until
+50 degrees F. is reached, or just before the point where an agreeable
+reaction ceases to follow.
+
+[Sidenote: Light Clothing]
+
+The wearing of loose, porous clothing, and the air bath--exercise in a
+cool room without clothing--are also valuable measures in skin training.
+Very heavy wraps and fur coats should be worn only during unusual
+exposure, as in driving or motoring. Outer clothing should be adapted to
+the changes in the weather, and medium-weight underclothing worn
+throughout the winter season. Office-workers and others employed indoors
+are, during the greater part of the day, living in a summer temperature.
+The wearing of heavy underclothing under such conditions is debilitating
+to the skin and impairs the resisting power.
+
+Overheated rooms should also be avoided for the same reason. In rooms
+where people are moving about, the temperature should not be allowed to
+rise above 65 degrees. In ordinary offices or dwelling rooms, the
+temperature should not be allowed to rise above 68 degrees and adequate
+ventilation should be provided.
+
+[Sidenote: Fresh Air]
+
+Living out of doors, especially sleeping out, gives the skin exercise,
+and further keeps fresh air in the lungs. It is one of the foremost
+methods of prevention against colds. Army men remark that so long as
+they are out of doors, even if exposed to bad weather, they almost never
+catch cold, but do so often as soon as they resume living in houses.
+
+Long breaths taken slowly and rhythmically, say ten at a time and ten
+times a day are helpful.
+
+[Sidenote: Constipation]
+
+Constipation predisposes to colds, and should be vigorously combated by
+proper diet and exercise, and regular habits of attention to the bowel
+function.
+
+[Sidenote: Overeating]
+
+Overeating frequently leads to nasal congestion. Eat lightly, using
+little meat or other high protein foods such as white of eggs, and
+thoroughly masticate the food.
+
+[Sidenote: Fatigue]
+
+Avoiding undue fatigue will help greatly in preventing colds.
+
+[Sidenote: Nasal Toilet]
+
+The regular use of nasal douches is not advisable. The mucous membrane
+of the nose is intolerant of watery solutions, and a chronic congested
+condition or even infection of air cavities in the skull can be brought
+about by the constant use of sprays and douches. Where special
+conditions render it necessary, these should be used only on the advice
+of a physician. When the nose is clogged with soot or dust, a very
+gentle spray of a warm, weak solution of salt and water, in the anterior
+nostrils, may do no harm. Picking of the nose should be strictly
+avoided. This is a fertile cause of infection. In blowing the nose care
+should be taken to close one nostril completely and to blow through the
+other without undue force. Otherwise, infection may be carried into the
+ear passages or the cavities communicating with the nose and give rise
+to serious trouble. When suffering from a cold, gauze or cheese-cloth
+should be used instead of a handkerchief and burned after use. Sneeze
+into the gauze, and thus avoid spraying infection into the surrounding
+atmosphere.
+
+[Sidenote: Emergency Treatment of Colds]
+
+After one has actually caught cold the rules above given for preventing
+a cold are in most particulars reversed. One should then avoid drafts,
+variable temperature and any severe "skin gymnastics." The paradox, that
+exposure to drafts is preventive of colds, but is likely to add to the
+cold after it is caught, is not more surprizing than the paradox that
+exercise keeps a man well, but that when he is sick it is better to
+rest.
+
+After a cold has actually been contracted, the great effort should be to
+keep the body thoroughly warm, especially the feet. To accomplish this
+it is often the wisest course for one who has a cold to remain in bed a
+full day at the outset.
+
+Medical treatment by a physician can always mitigate and shorten the
+duration of a cold and lessen the danger of complications, the symptoms
+of which can not always be appreciated by the patient.
+
+Among the most effective home remedies for a cold are the hot foot-bath,
+110-115 degrees F., a hot drink (e.g. hot flaxseed tea), a thorough
+purge, and rubbing the neck and chest with camphorated oil. The hot
+foot-bath should usually last 20 minutes, and be taken in a very
+thorough manner, the body enveloped in a blanket. After taking the bath,
+the patient should go directly to bed, and not move about and neutralize
+its good results.
+
+A general neutral bath not above 100 or below 95 degrees is very restful
+to the skin and nerves as they have absolutely nothing to do to cope
+with temperatures above or below that of the body, since the neutral
+bath has the same as that of the body. One can remain in such a bath
+even for hours, if one has the time, but in getting out, it is very
+important to be in a very warm room and to dress quickly. In fact there
+is very considerable danger of catching cold at this time if great care
+is not taken.
+
+If one does not remain in bed, it is generally safer to keep indoors.
+The air of the room should be kept as fresh as possible without
+subjecting one's self to a draft and should also be kept humidified,
+especially in winter when it is apt to be exceedingly dry. Either
+excessive dryness or excessive moisture is a strain on the mucous
+membrane, which is the directly diseased organ in the case of a cold. If
+the day is still and sunny, being out of doors, if well protected from
+any chill, may help to get rid of one's cold, but on a damp windy day
+the chances are one will add to the cold.
+
+As to eating, it is sometimes wise to absolutely fast by skipping a meal
+or two, using nothing but water or water with agar-agar, or food which
+has bulk but little food value, such as green vegetables or fruit. The
+common idea that one should "stuff a cold and starve a fever" is most
+erroneous and comes apparently from a misunderstanding of the meaning of
+this adage which, originally, it would appear, was not meant in the
+imperative sense at all, but as follows: "If you stuff a cold, you will
+have to starve a fever."
+
+It should be added that whisky and heavy doses of quinine are distinctly
+deleterious and should be avoided, as should all quack remedies and
+catarrh cures; there are more effective remedies which carry no
+possibilities of harm.
+
+When one is getting over a cold it is a good time to resolve to avoid
+catching colds altogether, which for the average person can be
+substantially accomplished by following the above suggestions. The tax
+on one's time thus required is far less than the tax required by the
+colds themselves. The authors of this book know of persons who have
+scarcely lost a day's work from colds or other ailments for decades at a
+time simply by using a little self-control and common sense at critical
+times.
+
+
+
+
+SECTION VII
+
+SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES
+
+
+The fact that in the United States the general death rate has steadily
+fallen for the past several decades, a phenomenon common to all
+civilized countries, is accepted by many as evidence of a steady gain in
+National Vitality. That there has been a gain in vitality in the younger
+age groups is unquestionably true, but this gain has served to mask a
+loss in vitality at the older age periods.
+
+This latter phenomenon, a rising mortality in elderly life, is something
+almost peculiar to the United States. It is not exhibited in the
+mortality statistics of the leading European countries. In those
+countries the fall in the death rate has not been due solely to a
+reduction of mortality in infancy and adult life through the conquest of
+diseases of children, tuberculosis and other communicable diseases.
+England and Wales, Denmark, Norway, Sweden and Prussia show improved
+mortality at every age period.
+
+The charts in this section show the trend of mortality in this country
+during 30 years at the various ages of life, and also the trend of
+mortality in the two great classes of diseases: the communicable, which
+affect more emphatically the young lives, and the degenerative or
+regressive class of diseases, which affect chiefly those in middle life
+and old age.
+
+It seems evident that unless this increased mortality is due to some
+unknown biologic influence or to the amalgamation of the various races
+that constitute our population, it must be ascribed, in a broad sense,
+to lack of adaptation to our rapidly developing civilization.
+
+Whether or not there is one principal cause that determines the
+unfavorable trend of mortality in this country as compared to other
+civilized nations has not yet been conclusively shown.
+
+  [Illustration: INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+  MASS. & N.J. 1880-1910
+  L.E.I. Inc.
+  ENGLAND & WALES IN BROKEN LINE]
+
+This chart exhibits the trend of the death rate from all causes, by age
+periods. The decreases are below the center line and the increases above
+it.
+
+It will be noted that the American decreases in the younger ages were
+not as great as in England and Wales, that they changed to _increases_
+about age 45 and continued to increase in each age group thereafter,
+while in England and Wales the decline _occurred at all ages_.
+
+    NOTE.--Massachusetts and New Jersey are used as a basis because they
+    were the only States in 1880 where sufficiently reliable comparative
+    statistics could be had. These records were accepted by the national
+    government, and these States really constituted the registration
+    area in that year. There were also fifteen cities outside these
+    States where comparisons were possible.
+
+  [Illustration: DEATH RATE REGISTRATION AREA
+  (PER 10,000 LIVING)
+  ORGANIC DISEASES
+  L.E.I. INC
+  ENGLAND & WALES DOTTED LINES]
+
+This chart shows that in the United States registration area, the
+mortality from diseases of the heart, blood vessels and kidneys
+increased 41 per cent. during the period 1890-1910, while in England and
+Wales (shown by the dotted lines) during the same period there was a
+decrease in the mortality from these maladies.
+
+[Illustration: OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES]
+
+This chart comparing 1900 with 1890 (1900-1910 not yet available) shows
+the sharp upward trend in the mortality from organic disease among males
+in gainful occupations, and the downward trend in the mortality from
+communicable disease in the same group. This heavy and increasing loss
+from chronic disease occurs among our most valuable lives--those of the
+breadwinners.
+
+
+
+
+SECTION VIII
+
+COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS
+
+
+  DEATH RATE PER 1,000 OF POPULATION BY AGE PERIODS IN THE UNITED
+  STATES[N] AND IN VARIOUS EUROPEAN COUNTRIES.[O]
+  +-------+------+--------------+--------------+--------------+--------------+
+  |       |      |              |              |              |              |
+  |       | U. S.|   PRUSSIA    |    FRANCE    |    ITALY     |   SWEDEN     |
+  |       | Reg. |   1900-01    |  1899-1902   |   1899-1902  |   1891-00    |
+  | Ages  | Area |              |              |              |              |
+  |       | 1900 |              |              |              |              |
+  |       |P'sons|--------------+------+-------+------+-------+------+-------+
+  |       |      | Males| Fem.  | Males| Fem.  | Males| Fem.  | Males| Fem.  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+  |Under 1|165.4 | 221.8| 189.4 |  ... |  ...  | 174.8| 158.3 |  ... | 101.6 |
+  |1      | 46.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |2      | 20.5 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |3      | 13.2 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |4      |  9.4 |  ... |  ...  |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |Under 5| 52.1 |  24.3|  23.4 |  56.9|  48.5 |  38.4|  39.8 |  ... |  36.9 |
+  | 5-9   |  5.2 |   4.9|   5.1 |   4.6|   4.6 |   6.1|   6.7 |  ... |   5.9 |
+  |10-14  |  3.3 |   2.7|   3.0 |   2.9|   3.5 |   3.2|   3.8 |  ... |   3.6 |
+  |15-19  |  5.2 |   4.2|   3.7 |   4.9|   5.2 |   4.6|   5.4 |   4.6|   4.7 |
+  |20-24  |  7.5 |   5.8|   4.7 |   7.8|   6.4 |   6.8|   7.0 |   6.7|   5.7 |
+  |25-29  |  8.6 |   5.8|   6.0 |   8.0|   8.0 |   6.7|   7.6 |   6.6|   6.1 |
+  |30-34  |  9.4 |   6.7|   6.7 |   8.5|   7.8 |   6.7|   7.9 |   6.7|   6.5 |
+  |35-39  | 11.0 |   9.0|   7.8 |  10.5|   8.8 |   7.5|   8.6 |   7.6|   7.2 |
+  |40-44  | 12.2 |  12.1|   8.6 |  12.7|   9.7 |   9.3|   9.1 |   8.8|   7.9 |
+  |45-49  | 15.2 |  15.9|  10.0 |  15.1|  10.9 |  11.4|   9.6 |  10.7|   8.6 |
+  |50-54  | 19.1 |  21.2|  13.8 |  19.1|  14.5 |  15.7|  12.9 |  13.7|  10.9 |
+  |55-59  | 26.3 |  28.3|  20.4 |  26.6|  20.5 |  21.0|  17.7 |  18.6|  14.3 |
+  |60-64  | 35.1 |  39.5|  31.4 |  37.4|  30.5 |  33.5|  30.9 |  26.1|  21.3 |
+  |65-69  | 52.2 |  57.8|  50.3 |  54.5|  47.1 |  50.2|  48.8 |  39.5|  33.8 |
+  |70-74  | 75.2 |  87.0|  78.9 |  86.9|  77.7 |  85.4|  87.4 |  62.0|  54.8 |
+  |75-79  |110.5 | 132.5| 125.3 | 130.7| 120.6 | 134.3| 138.5 | 101.3|  90.1 |
+  |80-84  |165.8 | 199.3| 186.6 |  ... |  ...  | 214.5| 215.6 |  ... |  ...  |
+  |85-89  |241.3 | 283.6| 271.4 | 221.9| 219.8 | 317.1| 307.3 | 197.8| 179.6 |
+  |90-94  |339.2 | 395.2| 345.6 |  ... |  ...  |  ... |  ...  |  ... |  ...  |
+  |95-over|418.9 | 404.8| 402.1 |  ... |  ...  | 391.7| 369.1 |  ... |  ...  |
+  +-------+------+------+-------+------+-------+------+-------+------+-------+
+
+NOTE: In 1900 or thereabouts, the death rates at the middle ages of life
+were heavier in the United States than in Prussia, France, Italy, and
+Sweden. Since then the death rates in the United States at these ages
+have grown even greater.
+
+In the foreign countries the death rate by persons can be approximated
+by adding the rates for males and females of same age and dividing by
+two.
+
+[N] 12th Census. U. S., 1900, iii. _Vital Statistics_, p. LXXIX.
+
+[O] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+  ENGLAND AND WALES
+
+  Annual Standardized Death Rates, Death Rates at Twelve Groups of Ages,
+  and Infant Mortality, 1841-1910.[P]
+  -----+----+-------------------------------------------------------------
+       |All |
+       |Ages|
+       |(S  |         DEATHS PER 1,000 PERSONS AT SUBJOINED AGES
+       | t  |
+       | a  |
+       | n  |
+       | d  |----+----+----+----+----+----+----+----+----+----+-----+-----
+  Year | a  |0-  |5-  |10- |15- |20- |25- |35- |45- |55- |65- |75-  |85
+       | r  |  -5| -10| -15| -20| -25| -30| -45| -55| -65| -75|  -85|and
+       | d  |    |    |    |    |    |    |    |    |    |    |     |up-
+       | i  |    |    |    |    |    |    |    |    |    |    |     |wards
+       | z  |    |    |    |    |    |    |    |    |    |    |     |
+       | e  |    |    |    |    |    |    |    |    |    |    |     |
+       | d) |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+  1841-|20.6|63.7| 8.7| 5.0| 7.2| 8.8| 9.7|12.1|16.1|28.7|62.0|137.1|295.3
+   45  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1846-|22.4|68.7| 9.4| 5.6| 7.7| 9.8|10.9|13.6|18.1|31.4|65.9|145.8|306.6
+   50  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1851-|21.7|68.9| 8.6| 5.2| 7.4| 9.0|10.1|12.7|17.2|29.6|62.9|143.2|299.5
+   55  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1856-|20.7|66.9| 8.3| 4.7| 6.7| 8.3| 9.4|12.0|16.1|28.4|60.9|136.6|293.4
+   60  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1861-|21.4|69.1| 8.4| 4.7| 6.6| 8.4| 9.8|12.6|17.1|30.2|62.4|139.1|298.8
+   65  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1866-|21.2|68.1| 7.6| 4.3| 6.2| 8.0| 9.9|12.9|17.6|30.6|63.2|141.7|294.3
+   70  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1871-|20.9|64.9| 6.9| 4.0| 5.8| 7.7| 9.6|13.1|18.0|31.6|65.3|141.6|305.2
+   75  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1876-|19.8|61.9| 6.1| 3.5| 4.9| 6.5| 8.4|12.3|17.5|31.6|64.7|142.9|311.5
+   80  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1881-|18.7|56.6| 5.7| 3.2| 4.6| 6.0| 8.0|11.8|17.2|31.0|63.5|136.1|277.7
+   85  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1886-|18.5|56.9| 4.9| 2.8| 4.1| 5.3| 7.2|11.1|17.1|31.8|66.3|139.0|290.3
+   90  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1891-|18.5|57.8| 4.6| 2.6| 4.0| 5.0| 6.8|11.0|17.3|32.5|67.3|140.8|274.1
+   95  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1896-|17.6|57.6| 4.1| 2.4| 3.5| 4.5| 6.0|10.1|16.2|30.5|64.1|133.6|267.5
+   1900|    |    |    |    |    |    |    |    |    |    |    |     |
+  1901-|16.0|50.2| 3.7| 2.2| 3.1| 4.0| 5.4| 8.9|14.9|28.7|59.4|127.3|258.6
+   05  |    |    |    |    |    |    |    |    |    |    |    |     |
+  1906-|14.4|41.7| 3.4| 2.0| 2.9| 3.6| 4.8| 7.8|13.7|27.5|58.1|127.0|262.4
+   10  |    |    |    |    |    |    |    |    |    |    |    |     |
+  -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+
+
+  -----------+--------------------
+    Year     | Deaths of Infants
+             | under 1 yr. of Age
+             | per 1,000 Births
+  -----------+--------------------
+   1841-45   |     148
+   1846-50   |     157
+   1851-55   |     156
+   1856-60   |     152
+   1861-65   |     151
+   1866-70   |     157
+   1871-75   |     153
+   1876-80   |     145
+   1881-85   |     139
+   1886-90   |     143
+   1891-95   |     151
+   1896-1900 |     156
+   1901-05   |     138
+   1906-10   |     117
+  -----------+--------------------
+
+Note improvement since 1890 in death rate at every age period of life.
+
+[P] Seventy-fifth Annual Report of the Registrar General of the Births,
+Deaths, and Marriages in England and Wales, 1912, p. 28.
+
+  DEATH RATES CLASSIFIED BY SEX, AGE, AND GENERAL NATIVITY, NEW YORK
+  STATE: 1900 AND 1910[Q]
+
+  MALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+            +---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   18.6  |   17.3  |   20.6  |   17.0  |   27.9  |   26.5
+   Under 1  |  180.3  |  154.9  |  166.6  |  104.6  |  410.5  |  313.2
+   1-4      |   23.0  |   17.5  |   31.6  |   21.7  |   57.0  |   46.6
+   5-9      |    5.0  |    4.0  |    5.3  |    3.4  |   11.0  |    7.4
+   10-14    |    3.0  |    2.3  |    2.5  |    2.5  |    8.1  |    7.1
+   15-19    |    4.6  |    3.9  |    4.9  |    4.3  |   10.2  |   11.3
+   20-24    |    7.4  |    5.9  |    6.8  |    5.2  |   13.8  |   11.2
+   25-29    |    9.4  |    7.5  |    7.9  |    5.6  |   14.0  |   11.8
+   30-34    |   11.3  |    9.6  |    9.3  |    6.9  |   15.5  |   19.6
+   35-39    |   12.4  |   12.3  |   12.2  |    9.8  |   15.1  |   19.8
+   40-44    |   13.6  |   13.7  |   15.0  |   13.2  |   19.3  |   23.9
+   45-49    |   14.7  |   16.6  |   19.8  |   17.7  |   30.9  |   28.7
+   50-54    |   17.2  |   19.6  |   26.0  |   23.6  |   32.0  |   32.4
+   55-59    |   22.3  |   27.0  |   34.3  |   35.4  |   43.8  |   45.3
+   60-64    |   31.0  |   37.4  |   43.4  |   46.9  |   40.5  |   57.4
+   65-69    |   46.3  |   53.5  |   61.9  |   65.6  |   72.4  |   76.5
+   70-74    |   67.5  |   72.3  |   82.2  |   85.2  |   90.2  |   77.5
+   75-79    |  109.4  |  118.1  |  119.4  |  115.7  |  125.0  |  130.6
+   80-84    |  156.1  |  163.9  |  182.4  |  190.7  |  163.1  |  163.5
+   85-89    |  243.8  |  246.0  |  239.0  |  243.3  |  122.8  |  183.7
+   90 & over|  366.7  |  394.9  |  351.0  |  367.6  |  280.0  |  263.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+[Q] Willcox, Walter F., Special Report on Vital Statistics, 33d annual
+report, State Department of Health, State of New York, 1912.
+
+
+  FEMALE
+  ----------+-------------------+-------------------+-------------------
+            |   Native White.   |      Foreign      |      Colored.
+            |                   |    Born White.    |
+  ----------+---------+---------+---------+---------+---------+---------
+      Age   |  1900   |  1910   |  1900   |  1910   |  1900   |  1910
+    Period. |  Death  |  Death  |  Death  |  Death  |  Death  |  Death
+            |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.  |  Rate.
+  ----------+---------+---------+---------+---------+---------+---------
+   All ages |   16.1  |   14.4  |   19.7  |   16.2  |   24.7  |   21.7
+   Under 1  |  149.7  |  128.7  |  160.1  |   92.0  |  335.6  |  265.0
+   1-4      |   21.0  |   16.3  |   30.5  |   18.6  |   49.6  |   40.1
+   5-9      |    4.8  |    3.8  |    5.0  |    3.9  |   10.1  |    8.6
+   10-14    |    2.9  |    2.3  |    2.7  |    2.4  |   12.3  |    7.2
+   15-19    |    4.5  |    3.2  |    3.6  |    3.2  |    8.8  |    9.7
+   20-24    |    6.8  |    4.9  |    5.8  |    4.0  |    8.8  |   10.9
+   25-29    |    8.1  |    6.1  |    7.6  |    5.3  |   10.1  |   10.4
+   30-34    |    8.9  |    7.0  |    9.3  |    6.6  |   12.4  |   11.4
+   35-39    |    9.3  |    7.7  |   11.0  |    7.9  |   15.1  |   14.3
+   40-44    |   10.1  |    9.6  |   13.3  |    9.9  |   19.7  |   20.2
+   45-49    |   12.4  |   11.3  |   16.9  |   13.5  |   19.1  |   20.8
+   50-54    |   14.9  |   15.0  |   22.2  |   19.1  |   25.4  |   29.8
+   55-59    |   19.4  |   19.8  |   31.3  |   28.8  |   39.3  |   36.4
+   60-64    |   25.4  |   27.5  |   41.7  |   41.0  |   52.2  |   49.8
+   65-69    |   38.2  |   42.7  |   57.0  |   59.4  |   62.0  |   69.6
+   70-74    |   58.7  |   64.5  |   83.1  |   85.2  |   86.3  |   49.7
+   75-79    |   93.4  |   96.0  |  117.5  |  115.0  |  110.7  |   96.0
+   80-84    |  148.7  |  152.7  |  167.5  |  170.2  |  136.8  |  131.7
+   85-89    |  224.2  |  223.9  |  246.9  |  242.1  |  117.6  |  175.8
+   90 & over|  326.4  |  339.0  |  355.0  |  348.5  |  183.3  |  222.2
+  ----------+---------+---------+---------+---------+---------+---------
+
+The tables on this and the opposite page show the same general trend of
+mortality in New York State that is exhibited in the Registration States
+generally and wherever reliable statistics are obtainable. It will be
+noted, however, that there is little change in the mortality rate among
+women until age sixty, when a decidedly increased mortality rate is
+shown comparing 1910 with 1900. It will also be noted that this
+unfavorable trend in mortality in later life is manifested among native
+whites, foreign born and colored citizens alike.
+
+
+COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITY, ENGLAND AND WALES,
+AND LONDON
+
+  ---------+-------------------------------------------------------------
+           |  New York City[R] ||    England and    ||     London[S]
+           |    1909-1911.     ||     Wales[S]      ||     1911-1912.
+     Ages  |                   ||    1910-1912.     ||
+           +---------+---------||---------+---------||---------+---------
+           |  Males  | Females ||  Males  | Females ||  Males  | Females
+  ---------+---------+---------||---------+---------||---------+---------
+   At birth|  44.55  |  48.8   ||  51.50  |  55.35  ||   ...   |   ...
+   10      |  46.95  |  50.4   ||  53.08  |  55.91  ||   ...   |   ...
+   20      |  38.26  |  41.7   ||  44.21  |  47.10  ||  42.35  |  46.71
+   30      |  30.34  |  33.6   ||  35.81  |  38.54  ||  33.87  |  37.94
+   40      |  23.34  |  26.2   ||  27.74  |  30.30  ||  26.03  |  29.67
+   50      |  17.11  |  19.1   ||  20.29  |  22.51  ||  19.09  |  22.17
+   60      |  11.71  |  12.9   ||  13.78  |  15.48  ||  13.09  |  15.39
+   70      |   7.66  |   8.2   ||   8.53  |   9.58  ||   8.17  |   9.57
+   80      |   4.66  |   4.9   ||   4.90  |   5.49  ||   4.79  |   5.39
+   90      |   2.24  |   2.8   ||   2.87  |   3.16  ||   2.75  |   3.10
+  ---------+---------+--------------------+--------------------+---------
+
+The above tables show, both among males and females, that the
+expectation of life is greater at every ago period in England and Wales
+and in London than in New York.
+
+[R] Annual Report, Department of Health, City of New York, 1912,
+pp. 176-177.
+
+[S] Supplement to the Seventy-Fifth Annual Report of the
+Registrar-General of Births, Deaths and Marriages in England and Wales.
+Part I--Life Tables, pp. 56-85.
+
+
+  DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS
+  1875-80 TO 1901-1910
+  -----+-----------------+-----------------+-----------------+-----------------
+       |  1875-1880.[T]  |  1881-1890.[T]  |  1891-1900.[T]  |  1901-1910.[U]
+  Ages |-------+---------+-------+---------+-------+---------+-------+---------
+       | Males | Females | Males | Females | Males | Females | Males | Females
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+  1-2  | 71.8  |  69.1   | 70.2  |  68.0   | 58.0  |  55.5   | 45.3  |  43.1
+  2-3  | 37.1  |  36.1   | 36.3  |  34.6   | 24.7  |  23.8   | 16.5  |  16.0
+  3-5  | 22.2  |  21.7   | 20.8  |  20.7   | 14.2  |  13.9   |  8.9  |   8.8
+  5-10 |  9.3  |   9.2   |  8.8  |   9.0   |  5.9  |   6.1   |  4.2  |   4.4
+  10-15|  3.9  |   4.3   |  3.8  |   4.3   |  2.9  |   3.3   |  2.4  |   2.7
+  15-20|  5.1  |   4.6   |  4.8  |   4.5   |  4.3  |   3.8   |  4.0  |   3.6
+  20-25|  7.7  |   6.3   |  7.0  |   5.8   |  6.0  |   5.1   |  5.2  |   4.6
+  25-30|  8.6  |   8.2   |  7.6  |   7.5   |  6.1  |   6.1   |  5.3  |   5.5
+  30-40| 10.9  |  10.3   | 10.6  |   9.7   |  8.3  |   7.9   |  7.0  |   6.7
+  40-50| 16.7  |  12.3   | 16.3  |  11.7   | 14.3  |  10.0   | 12.5  |   8.6
+  50-60|  27.6 |   20.7  |  26.9 |  19.8   | 24.2  |  17.5   |  23.5 |  16.0
+  60-70|  53.0 |   46.3  |  51.4 |  44.8   | 48.7  |  42.0   |  45.5 |  37.4
+  70-80| 113.3 |  106.2  | 110.2 | 113.9   |102.5  |  97.1   | 100.6 | 102.0
+  80 & |       |         |       |         |       |         |       |
+   over| 236.4 |  227.2  | 238.2 | 229.0   |233.1  | 223.3   | 214.4 | 202.6
+  -----+-------+---------+-------+---------+-------+---------+-------+---------
+
+Note that in both sexes there was a steady and substantial decline in
+the death rate at all age periods of life after 1875.
+
+[T] _Koeniglich Statistisches Bureau in Berlin Preussische Statistik_.
+Hft. 184, p. iv. ff., Berlin.
+
+[U] _Zeitschrift des Koeniglich Preussichen Statistichen Landesamts_,
+Berlin, 1912, p. xvii.
+
+  DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS 1880-1889--1890-1900
+  --------+-------------------++-------------------
+          |     1880-1889     ||     1890-1900
+    Ages  +---------+---------++---------+---------
+          |  Males  | Females ||  Males  | Females
+  --------+---------+---------++---------+---------
+   0-5    |   53.1  |   46.0  ||   48.5  |   40.8
+   5-10   |    7.2  |    7.7  ||    5.6  |    6.0
+   10-15  |    4.4  |    5.6  ||    3.6  |    4.6
+   15-20  |    4.9  |    5.8  ||    4.5  |    4.7
+   20-25  |    7.0  |    6.1  ||    6.0  |    4.9
+   25-30  |    6.5  |    7.4  ||    5.5  |    5.6
+   30-35  |    6.8  |    7.9  ||    6.1  |    6.5
+   35-40  |    7.8  |    8.4  ||    7.7  |    7.5
+   40-45  |    9.8  |    9.3  ||    9.3  |    8.2
+   45-50  |   12.6  |   10.2  ||   11.6  |    9.1
+   50-55  |   16.8  |   12.2  ||   15.7  |   11.8
+   55-60  |   22.6  |   17.0  ||   22.0  |   16.4
+   60-65  |   33.3  |   26.1  ||   30.7  |   24.2
+   65-70  |   46.9  |   39.2  ||   44.7  |   36.7
+   70-75  |   70.0  |   58.3  ||   74.5  |   65.0
+   75-80  |  104.9  |   92.9  ||  115.0  |   98.9
+   80-85  |  178.7  |  157.4  ||  169.4  |  151.6
+   85-90  |  246.7  |  210.9  ||  250.1  |  226.5
+   90-over|  392.3  |  350.1  ||  425.6  |  373.2
+  --------+---------+---------++---------+---------
+
+Note the improvement in mortality at nearly every age period of life, in
+both sexes.
+
+_Befolkningsforholdene i. Denmark_ i. 19. Arrhundrede, p. 125. Denmark
+_Statistiske Tabelvaerk_, Ser. 5, Litra A. no. 5.
+
+
+  DEATH RATE PER 1000 IN SWEDEN BY AGE GROUPS[V]
+  1801-10 to 1891-00
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Ages  | 0-5  | 5-10 | 10-15 |15-25 |25-35 | 35-45 | 45-55 | 55-65 |65 over
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+   Years |      |      |       |      |      |       |       |       |
+  1801-10| 79.0 | 12.1 |  7.2  | 8.5  | 11.0 | 14.9  | 22.7  | 40.8  | 111.4
+  1811-20| 76.0 |  9.7 |  5.6  | 7.2  |  9.9 | 14.3  | 21.0  | 37.6  | 102.9
+  1821-30| 63.1 |  7.6 |  4.5  | 6.1  |  9.4 | 13.6  | 20.1  | 35.4  |  96.9
+  1831-40| 60.3 |  7.5 |  4.7  | 6.0  |  9.8 | 14.3  | 20.8  | 35.6  | 102.1
+  1841-50| 56.8 |  7.8 |  4.4  | 5.5  |  8.0 | 12.2  | 18.1  | 31.8  |  97.1
+  1851-60| 60.5 | 10.9 |  5.5  | 6.1  |  8.4 | 11.9  | 17.9  | 32.1  |  91.6
+  1861-70| 57.3 |  9.1 |  4.4  | 5.4  |  7.2 | 10.1  | 15.1  | 28.7  |  87.2
+  1871-80| 52.3 |  8.5 |  4.2  | 5.3  |  7.4 |  9.3  | 13.1  | 23.6  |  79.4
+  1881-90| 43.6 |  7.7 |  4.0  | 5.2  |  6.6 |  8.2  | 11.5  | 21.1  |  71.4
+  1891-00| 36.9 |  6.0 |  3.6  | 5.4  |  6.5 |  7.8  | 10.9  | 19.7  |  71.3
+  -------+------+------+-------+------+------+-------+-------+-------+-------
+
+Note the pronounced fall in the death rate at every age period during
+the past century.
+
+[V] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+[Sidenote: The Remedies]
+
+The remedies, however, are plainly indicated:
+
+1. Eugenics, to improve the stock.
+
+2. Periodic physical examinations to detect the earliest signs of
+   disease, and especially infective foci in the head, such as diseased
+   gums, tooth sockets, tonsils, nasal cavities, etc.
+
+3. The practice of personal hygiene along the lines of ascertained
+   individual needs.
+
+Cancer, another disease heavily on the increase in all civilized
+countries, may be combated by similar measures.
+
+
+
+
+SECTION IX
+
+EUGENICS
+
+
+"How to Live" deals mainly with personal hygiene, that is, the proper
+care of the individual. Hygienic improvement is limited, however, to the
+attainment of the best of which an individual is capable. Eugenics deals
+with the even more vital subject of improving the inherent type and
+capacities of the individuals of the future. It has been but briefly
+touched upon in this volume.
+
+Eugenic improvement is attainable through the control of heredity. By
+heredity is meant the action of elements which control the development
+of the individual, and determine his constitution or makeup. The laws of
+Nature governing this action are now known in part, so that advantage
+can be taken of them to bring about the hereditary improvement of the
+race, generation by generation.
+
+[Sidenote: What Eugenics is Not]
+
+Eugenics is not simply sex hygiene, as many have come to consider it,
+owing to the liberal use of the word Eugenics by the sex hygienists.
+Sex hygiene is, of course, one of the considerations in eugenic
+improvement.
+
+Eugenics is not, furthermore, the science of improving the physical
+organism only, as has been erroneously assumed by certain uninformed
+publicists, a point of view which has been promoted by cartoonists, who
+find it good sport for their pens.
+
+Eugenics does not require the old Spartan practise of infanticide, nor
+does Eugenics propose to do violence in any other way to humanitarian or
+religious feeling.
+
+Eugenics does not mean, as some have imagined, compulsory or
+government-made marriages.
+
+Nor is Eugenics the science of improving the human stock by matings that
+are academically ideal, but which lack the element of individual
+attraction and instinctive love.
+
+[Sidenote: Discovery of Hereditary Laws]
+
+There was a time when the inherent personality of a man, the color of
+his eyes, the capacity of his mind, the quality of his character, seemed
+clearly subject to the caprice of forces beyond the reach of mortal
+perception. In attempting to trace the source of a personality,
+hereditarily, no constancy could be detected in its relation to the
+lives from which it arose. A child was never absolutely like brother,
+sister, mother, father or grandparent.
+
+An epoch-making discovery in 1865 by an Austrian monk named Mendel,[57]
+and later discoveries by a number of other scientists, revealed the
+subdivisibility of each individual into many distinct units or traits,
+the hereditary sources of which were clearly traceable, leading to
+various individuals of the family line, and not to one individual alone.
+Furthermore, it was found that the lack of a certain trait sometimes
+appears as a trait in itself, just as darkness seems like a condition in
+itself rather than as an absence of light.
+
+These discoveries changed the whole current of thought regarding
+heredity, and the constancy of its action, as well as its
+controllability. It also emphasized the fact that it does make a
+difference whom one marries as to the character of the resulting
+offspring. Their makeup is not subject to the caprice of forces beyond
+human perception, but is in some degree subject to control.
+
+Out of these discoveries has arisen the science of Eugenics. Sir Francis
+Galton, of England, was the first to start a world movement for its
+application toward conscious betterment of the human stock.
+
+[Sidenote: Rules of Eugenics]
+
+From the known laws governing the inheritability of unit-traits, it is
+apparently necessary, in the betterment of the race, to follow a few
+important rules:
+
+1. Learn to analyze individuals into their inheritable traits--physical,
+mental and moral.
+
+2. Differentiate between socially noble and ignoble traits, between
+social and educational veneer and sterling inherent capacity.
+
+3. Do not expect physical, mental and moral perfection in any one
+individual, but look for a majority of sterling traits.
+
+4. Observe the presence or absence of specific traits in individuals at
+all ages of successive generations and fraternities of a family line.
+
+5. Learn how to estimate the inheritability of such traits in a family
+line, upon specific mating with another family line.
+
+6. Join your family line to one which is strong in respect to the traits
+in which yours is weak.
+
+7. But remember also that injuries can be inflicted on offspring by
+unhygienic living.
+
+[Sidenote: Inheritable Traits]
+
+Some of the characteristics in Man's complex known to act hereditarily
+and to be traceable to distinct sources on family lines are as
+follows:[58]
+
+_Physical Traits._--Character of the facial features, color of the eyes,
+hair and skin, stature, weight, energy, strength, endurance, quickness,
+commanding presence, vivacity of manner, general bodily soundness; also
+defects of many kinds, such as those of the nervous system, of the
+speech, eyes, ears, skin, also baldness, defects of the muscular system,
+blood, thyroid glands, vascular system, respiratory system, digestive
+system, reproductive organs; also defects and peculiarities of the
+skeleton, etc. This does not mean that all shortcomings are inherited.
+It does mean, however, that the type of organism is inheritable which
+lacks resistance to the germs and other precipitating factors in
+bringing about the disease.
+
+_Mental Traits._--Among the mental characteristics known to arise from
+traceable hereditary sources may be mentioned factors in musical
+ability, artistic composition, literary ability, mechanical skill,
+calculating ability, inventive ability, memory, ability to spell,
+fluency in conversation, aptness in languages, military talent,
+acquisitiveness, attention, story-telling, poetic ability; and, on the
+other hand, insanity, feeble-mindedness of many types, epilepsy. These
+are suggestive of the inheritability of many other mental traits not yet
+studied.
+
+_Moral Traits._--Among the moral traits known to possess inheritable
+elements are generosity, piousness, independence, industry, will-power,
+faithfulness, fairness, sociability, reliability, self-reliance,
+tendency to work hard, perseverance, carefulness, impulsiveness,
+temperance, high-spiritedness, joviality, benignity, quietness,
+cheerfulness, hospitality, sympathy, humorousness, love of fun,
+neighborliness, love of frontier life, love of travel and of adventure.
+The same may be said of immoral traits, such as criminality, pauperism,
+delinquency, irascibility, lying, truancy, superstition, clannishness,
+secretiveness, despondency, slyness, exclusiveness, vanity, cunning,
+cruelty, quickness to anger, revengefulness, etc.
+
+[Sidenote: Distribution of Traits]
+
+These physical, mental and moral peculiarities are not scattered evenly
+through the population, but exist on certain family lines only.
+
+For instance, one-tenth of the deaths that occur in the United States
+are from tuberculosis. But this does not mean that one-tenth of all
+families die of the disease. On the contrary, some families lose more
+than half their numbers from it, while other families lose almost none
+at all. The 10 per cent. is simply the average of all. The percentage is
+high among the Irish, and low among the Jews. Life insurance companies
+take consideration of this fact in examining applicants for insurance. A
+family history of tuberculosis counts against even a healthy applicant,
+not because of a belief that tuberculosis is directly inheritable, but
+because non-resistant types, especially light-weights, are known to be
+transmitted. A profound influence toward checking this malady would
+evidently be exerted if the matings on the family lines exhibiting the
+characteristic of susceptibility were to cease, and thus the
+perpetuation of susceptible types checked.
+
+The same is true of crime. The 80,000 prisoners constantly supported in
+the United States are recruited not evenly from the general population,
+but mainly from certain family breeds.[59] Criminality among "The
+Jukes" is a rule, among Jonathan Edwards' descendants, the exception.
+The same is true of mental abilities of different kinds. Galton showed
+that the prominent English judges, statesmen, chancellors, etc., were
+furnished by certain family lines only, and were not drawn evenly from
+all families.[60] The same is true of feeble-mindedness.[61]
+
+[Sidenote: Socially Noble and Ignoble Traits]
+
+The question of what traits are desirable and what traits are
+undesirable might seem, on first thought, rather a difficult matter to
+determine. Few of us would like to have our neighbor's taste in the
+matter constituted as a standard of judgment upon our own traits. There
+is one standard of judgment, however, that is so broad and impersonal
+and so founded on the elements in society to which all individuals are
+subject, that it can justly serve as a line of division between the
+desirability and undesirability, broadly speaking, of individual traits
+for perpetuation. This is the measurement by the standard of social
+worth and service commonly designated as "fitness."[62] Above this
+dividing line may be roughly grouped the genius, the specially skilled,
+the mediocre, who are a service to society, or at least not a burden.
+Below this line may be grouped those feeble-minded, paupers, criminals,
+insane, weak and sick, who are a burden, economically and socially. That
+is, a person's traits are desirable of perpetuation if so balanced as to
+render the individual not a burden to others.
+
+It must undoubtedly be true that many families possess, inherently,
+traits of ability which have never had an opportunity to exhibit
+themselves. This may account for the apparently sudden appearance of
+great men and women without obvious hereditary background. It is plainly
+possible, furthermore, to bring about a special combination of two
+family lines, the mental traits on neither of which exhibit
+remarkableness, but which, when combined, bring an extremely happy
+result.
+
+Mental ability does not depend upon education. Education can only enable
+an individual to utilize more fully his inherent ability; it cannot
+increase capacity.
+
+The same is true, of course, of physical capacity. Sandow has an
+extraordinary muscular ability, developed by certain exercises. Similar
+exercises will not, however, develop all men into Sandows, no matter
+how constant their faith and persistent their efforts. Sandow was, we
+may assume, hereditarily gifted with a superior muscular capacity, which
+his exercises have enabled him to fully develop. It is true, however,
+that few people ever realize their full physical and mental capacities,
+owing to lack of opportunity, inclination, etc., and that there
+generally exist untold possibilities for improvement for those who wish
+to get the most out of themselves.
+
+[Sidenote: A Majority of Sterling Traits]
+
+It is apparent that the make-up of an individual is the result of a very
+complex combination of traits. For this reason, the makeup is not likely
+to fall heir to all "bad" traits, any more than it is to all "good"
+traits. Even the feeble-minded, who have fallen heir to such an
+intensely undesirable trait--or rather, to the lack of intensely
+desirable traits--in many instances have simultaneously inherited many
+desirable traits, such as kindness, gentleness and generosity, often
+lacking in those possessed of scholarly capacities. Many women of the
+border-line type of feeble-mindedness, where mental incapacity often
+passes for innocence, possess the qualities of charm felt in children,
+and are consequently quickly selected in marriage. If a mentally able
+man possess as an ideal of womanhood other traits than mental capacity,
+no amount of schooling for his child can make up for the difference
+between the mental capacity of the offspring of such a mating, and the
+offspring of a mating with an able-minded woman. Although the trait of
+able-mindedness is dominant, so that the mating of an able and a feeble
+mind will result in fairly able-minded offspring, who may even be above
+the average, mentally, such offspring carry in their own germ plasm the
+defect derived from their feeble-minded parent, which defect may then be
+passed on to future generations through the germ plasm from which their
+children get their inheritance. A mother's hereditary influence on the
+child is just as important a factor as the father's, generally speaking.
+Where feeble-mindedness exists on a family line, care should be
+exercised by the able-minded members of that line not to mate with
+another line possessing cases of feeble-mindedness, lest the offspring
+then fall heir to feeble-mindedness, which can skip a generation. An
+appreciation of what is feeble-minded, and a realization of its
+inheritability can not help but modify a man or a woman's admiration
+for the traits or lack of traits which it embraces.
+
+Persons possessing weak physical makeups may possess strong mental
+capacities, and vice-versa. Persons of superior mental capacities may
+lack loftiness of character. It might happen that in so mating as to
+prevent the perpetuation of an undesirable trait, physical, mental or
+moral, a desirable trait would be lost along with it. In any mating
+transaction, therefore, choice must necessarily compromise upon the
+favorable hereditary action of a majority of the traits on the two
+family lines. One must relinquish any quest for perfection. After
+eliminating the individuals possessing the grossly unsocial traits below
+the dividing line of social fitness, one must choose with respect to a
+majority of socially fit traits, in addition to the elements of personal
+congeniality and affinity. The two last-named elements, however,
+generally serve as useful narcotics in blinding the mating individuals
+to the existence of the compromise, and the real becomes the ideal.
+
+[Sidenote: Successive Generations and Fraternities]
+
+Each trait in the mosaic of one person is transmitted or not transmitted
+to a child according to the mating of that particular trait--mating
+with trait or lack of trait--rather than according to the mating of the
+two persons as a whole. That is, when a man and woman marry and bear
+offspring, it is not the mating of two units, but it is the mating of
+myriads of pairs of units--the units being the constituent traits and
+lack of traits (contained in some mysterious way in the germ plasm),
+each trait-mating producing its own trait-offspring. The collection of
+these trait-offspring makes up the child.
+
+It has been observed that traits differ with respect to their action in
+mating. Given a specific type of trait-mating, say of a trait with like
+trait, or trait with the lack of that trait, some types always reappear
+in the next generation or else are lost entirely from the family line
+unless reinfused, whereas other types of traits may not reappear in the
+next generation, but still appear in a generation further removed.
+Another type of trait is transmissible only by one sex of a family line,
+and can not be transmitted by the other sex.
+
+From these facts, it is readily understandable how important becomes the
+consideration of the marriage of relatives, such as cousins,[63] who
+are, of course, individuals of the same family line, whose mating
+brings together like groups of traits, thus strengthening the existence
+of these traits, whether desirable or undesirable. Cousin marriages,
+when the family possess traits of mental ability, may result in children
+who are geniuses; but cousin marriages, when the family line possesses
+traits of mental inability, may result disastrously with respect to
+offspring. Family lines possessing traits of mental weakness should most
+assuredly join only to family lines possessing traits of strength in
+those regards.
+
+In calculating the inheritability of traits, it is also necessary to
+consider that certain physical, mental and moral traits flower at the
+arrival of certain ages only. It is necessary to look along the whole
+line of a life, as traits may exist at one age and not at another. A
+boy's beard does not appear until puberty. Likewise, other physical and
+mental and moral traits sometimes do not manifest themselves until
+specific ages, according to the type of the family breed. Because a
+parent dies before the development of the trait does not preclude its
+transmissibility to his offspring. Huntington's chorea, an extremely
+undesirable trait, does not develop until middle life, but is
+transmissible to offspring even though the father dies from some other
+cause before the period when the disease in his own person would be
+expected to appear.
+
+[Sidenote: Results of Specific Matings]
+
+[Sidenote: Andalusian Fowl]
+
+We can best understand the laws governing the inheritance of traits by
+taking a few concrete cases. The first case is that of an Andalusian
+fowl. We shall consider the two species, pure bred black and pure bred
+white, and confine ourselves to observing the inheritance of the single
+characteristic, plumage _color_. Of course, as long as the black mate
+only with the black their children will be black, and as long as the
+white mate with white the children will be white. But if a white mates
+with a black, the children will not be either black or white, but blue.
+All will be blue. But the most interesting facts appear in the next
+generation, when these hybrid blue fowls mate with black or white, or
+with each other. The original of the cross between the white and the
+black is an entirely new color blue, which may be considered a sort of
+amalgam of black and white. But a cross between the blue and the black
+will not be any new color, but will be either black or blue--and the
+chances are even. That is, in the long run about half of the children
+of the blue and black parents will be blue and half will be black. None
+of the children will be white. So also crossing the blue with the white
+will result in half of the children being blue and half, white. Still
+more curious is the result of mating blue with blue. One might imagine
+that in this case all the children would be blue, but only half will be
+blue, while a quarter will be black and a quarter white.
+
+[Sidenote: Laws of Chance]
+
+These laws are a curious mixture of chance and certainty. In certain
+circumstances, as we have seen, we can predict with certainty that the
+offspring will be black, white, blue, or whatever the case may be. In
+other circumstances we can only state what the _chances_ are. But these
+chances can be definitely stated as one in two, one in four or whatever
+it may be, and where there are large numbers of offspring this amounts
+to a practical certainty that definite proportions will have this or
+that color, or other characteristics.
+
+Two parents are like two baskets or bundles of traits from which the
+child takes its traits at random. In the wonderful play of
+Maeterlinck's, called the "Bluebird," we are taken to the "land before
+birth," where the children are waiting to be born, having selected
+their parents to be. Of course, this is only a pleasant fancy, like the
+advice of Oliver Wendell Holmes to children to choose good grandparents,
+but it is a useful fancy which will help us to understand the laws of
+heredity. The child of the Andalusian fowl takes its color from its two
+parents on the same principle as a lottery in which it would take two
+beans, white or black as the case might be, from each of two baskets.
+Every individual is a sort of basket containing two beans, as it were.
+It took one of these two beans from each parent and will give one to
+each child.
+
+With this picture of a bean lottery before us it is very easy to
+understand how the colors of Andalusian fowls are inherited. When two
+black fowls mate, the offspring must be black, because in this case each
+parent basket contains a pair of black beans, so to speak, so that the
+child taking one black bean from each basket will necessarily have a
+black pair. For the same reason the child of two white fowls must be
+white, but when a black and white fowl mate, the child takes a white
+bean from one parent and a black from the other, its own color being
+resultant or amalgam of the two, which in the case of the Andalusian
+fowl is blue. Since every such hybrid child has this same combination of
+a white and a black bean, all these hybrids are alike. All are blue. It
+is important to remember that this hybrid blue is only a sort of
+mechanical mixture of black and white, and that the black and white are
+still separate beans, as it were.
+
+But now suppose a hybrid or blue fowl to mate with a white. This means
+that the child takes from the white parent or basket one of the two
+white beans and from the blue parent or basket, one of the two beans, of
+which one is white and the other, black; the bean taken from the first
+or white basket must be white, but that taken from the second or blue or
+hybrid basket may be either white or black. It is a lottery with an even
+chance of drawing white or black. In the long run, half of the children
+will draw white and half, black. Those which draw the white will, since
+they also drew white from the other parent, be wholly white, but those
+which drew the black will be blue, since they will have one black and
+one white bean. We see, too, that the white child is just as truly white
+as though it had not had a hybrid parent; for of the two elements or
+beans which the hybrid carried, the black one was left behind untaken.
+We see that the blue child is a hybrid exactly like its hybrid parent,
+and not any new kind of cross between the blue and the white. In short,
+the children of a blue and white are either the one or the other and not
+a mixture. In the same way if a blue mates with a black, half of the
+children will be black and half blue.
+
+Finally we come to the mating of a blue with a blue. Here the lottery is
+to pick a bean from two baskets, each basket containing both white and
+black beans in equal numbers. When at random one is taken from either of
+these two baskets there is an even chance that the bean from the father
+is white or black and an even chance that the bean from the mother is
+white or black.
+
+Now, what is the chance that the child draws a white bean from both
+baskets? Evidently it is one chance in four; for there are four ways
+equally probable in which you can take these beans, viz.: (1) black from
+the father basket and black from the mother, (2) white from the father
+and white from the mother, (3) white from the father and black from the
+mother, (4) black from the father and white from the mother. So the
+children could draw both white once in four times, both black once in
+four, and a white and a black in the other two cases. And that is why
+from two blue Andalusian fowls, on the average you will have one-quarter
+of the children black, one-quarter white, and the other two-quarters,
+blue. Again let us stop to emphasize the fact that the black children of
+these hybrids are just as pure blooded as their black grandparent, and
+will mate with other pure-blooded black in exactly the same way as
+though there had never been any white in their ancestry. The white
+strain has been left behind, or been "bred out."
+
+We have spoken of one character or characteristic--color. The same laws
+apply to other characters. Often different characters are inherited
+quite independently of one another. Each of us is a basket or bundle of
+very many qualities, each quality being a little compartment of the
+basket with two beans in it. There is, as it were, a pair of beans for
+every unit trait, whether that trait relates to color, to musical
+ability, or to any one of hundreds of other kinds.
+
+To summarize the laws of inheritance of the unit character called color,
+in Andalusian fowl, we have really six ways in which we can consider
+mating of the three colored fowls (black, white, blue): (1) black may
+mate with black, in which case all the offspring will be black, (2)
+white may mate with white, in which case all the offspring will be
+white, (3) a black may mate with a white, in which case the offspring
+will all be blue--a hybrid containing both black and blue elements, (4)
+blue may mate with a black, in which case half the offspring will be
+pure bred black, and half hybrid blue, (5) a blue may mate with a white,
+in which case half the offspring will be white and half blue, (6) blue
+may mate with blue in which case a quarter of the offspring will be
+white, a quarter black and a half blue.
+
+[Sidenote: Guinea Pigs]
+
+These results are the fundamental laws discovered by Mendel. But the
+results are not always as clear as in the case of the Andalusian fowl.
+In that case the hybrids were not like either parent, but were a new
+color, blue, so that they were labeled at once and recognizable as
+hybrids--but this is not generally the case. Take, for instance, guinea
+pigs. What will be the result of mating an "albino" white with a black
+guinea pig? Quite exactly the same principle applies as in the case of
+the Andalusian fowl, but the principle is not as clear to see. All the
+offspring are hybrid, but they will not be blue: they will be black.
+They will look like the black parent, but they are different. The black
+color predominates; i.e., black is "dominant" over white, while the
+white recedes out of sight, or is "recessive." This hybrid black guinea
+pig is like the hybrid blue Andalusian fowl. It is a hybrid, a
+combination of white and black, but in the guinea pig the black covers
+up the white so that _nothing_ in the color reveals the fact that it is
+a hybrid. Now if the hybrid black offspring of these black and white
+guinea pigs mate with each other, the result will follow exactly the
+same Mendelian law as applied to the Andalusian fowl. But this will not
+be so clear, because now we have two kinds of black instead of a black
+and a blue. One child in four will be _pure bred_ black like the
+grandparent and two out of the four will be _hybrid_ black. So to the
+eye we shall simply have, out of four children, one white and three
+black. But those three black are not all alike. One is a thoroughbred
+and two are half-breeds.
+
+But how then are we to distinguish between the one pure bred black, the
+thoroughbred, and the two blacks that are hybrids so that we can be sure
+which is which? The only way they can be distinguished is to wait to see
+what their offspring will be in the next succeeding generations.
+
+The one that is a thoroughbred will behave like a thoroughbred. For
+instance, if mated with white they will have nothing but black children.
+But if one that is hybrid black mate with one that is white, only half
+of the children will be white; these white children reveal the fact that
+their black parent was a half breed. Then we can put a tag on that black
+parent. If proper tags are put on the blacks so as to distinguish
+between the pure-blooded and the half-blooded--say a blue tag on the
+hybrids and a black on the thoroughbreds--we shall get exactly the same
+results as described in the case of the Andalusian fowl, in the six
+cases mentioned. The same principles apply to qualities of the guinea
+pigs other than color. Thus, if a long-haired guinea pig mates with a
+short-haired guinea pig, all the offspring will be short-haired, because
+short hair is dominant over long hair. Again, if a smooth-coated guinea
+pig mates with a rough-coated one, the result will be rough coated,
+because a rough coat is dominant over a smooth coat.
+
+[Sidenote: "Thoroughbred" Humans]
+
+The same principles undoubtedly apply to the human race, although as yet
+only a few traits have been carefully studied. Eye color is one of
+these. Imagine a marriage of a thoroughbred, black-eyed Italian with a
+thoroughbred, blue-eyed Irish. What will be the result? All the children
+will be black-eyed, black being dominant over blue; but these black eyes
+are not the genuine article that the Italian parent possessed. They are
+a blend, and it is only because the black element dominates over or
+conceals the blue element that we can not see on the surface that there
+is any blue there. But it may come out in the next generation; for, if
+these half-blooded individuals marry among themselves one-quarter of
+their children on the average will be blue-eyed. The other
+three-quarters will be black-eyed, but only one-quarter will be "really
+and truly" black-eyed, i.e., black-eyed like the Italian. The remaining
+half are hybrid black, like the parents. It is only a sort of imitation
+black so to speak.
+
+The appearance of blue eyes in the second generation is the long
+observed but formerly mysterious "atavism," or reversion to the
+grandparent.
+
+Suppose the children of an Italian and an Irish parent intermarry with
+pure bred Italians. We immediately know what will be the result. All the
+children will be black-eyed, but among a large number only half will be
+thoroughbred black-eyed. The other half will be "imitation" black-eyed.
+The case is just like the mating of hybrid black guinea pigs with
+thoroughbred black guinea pigs, or of the blue fowl with the black.
+Similarly, if the Irish-Italian hybrids marry with pure Irish, half the
+offspring will be blue-eyed and half will be hybrid black-eyed.
+
+[Sidenote: Dominants and Recessives]
+
+Black eyes are "dominant" over blue eyes because the black color is due
+to a pigment, while the blue color is due to the absence of this
+pigment. In general a quality which is due to the presence of some
+positive element is dominant over a quality due to the absence of that
+element. A child inheriting from a blue-eyed person simply draws a blank
+from that side in the lottery.
+
+In order to understand how these principles of Mendel apply in any given
+case we need first to know what traits are "dominant" and what are
+"recessive."
+
+Among traits known to be "dominant" are, besides pigmentation of the
+eye, certain peculiarities of the skeleton, such as short-fingeredness
+(two phalanges only on each digit), Huntington's chorea, presenile
+cataract, congenital thickening of the skin, early absence of hair,
+diabetes insipidus, stationary night-blindness, liability to periodic
+outbreak of temper, etc.
+
+Among traits known to be "recessive" are albinism (or lack of
+pigmentation), a certain degenerative disease of the eye, deafmutism,
+imbecility, insanity of certain types, certain nervous diseases; also
+mental traits, such as musical ability.
+
+Suppose now that a normal or "strong-minded" person, if we may use that
+term as distinct from feeble-minded, marries a feeble-minded person.
+Assuming that the "strong-minded" person is a "thoroughbred" all of the
+children will be apparently normal. None will be feeble-minded.
+"Strong-mindedness" is dominant over weak-mindedness. Yet all these
+children that seem to be perfectly normal lack something in their
+bodies. This deficiency is simply covered up but can crop out in later
+generations. If two of these hybrids between the weak-minded and the
+strong-minded marry each other, one-quarter of the children will be
+feeble-minded, one-quarter thoroughbred strong-minded and the remaining
+half, though apparently strong-minded, will carry the taint in them just
+as their parents did. They are half-breeds. On the other hand, if two
+feeble-minded people marry, all of the children will be feeble-minded.
+Certainly we can and ought to forbid and prevent such marriages.
+
+But feeble-mindedness is a recessive quality, so that if the
+feeble-minded marry only with normal individuals, the feeble-mindedness
+does not blight the next generation, and if these apparently normal
+children of such marriages take pains to marry only really normal
+individuals, avoiding not only the feeble-minded but even those like
+themselves who have feeble-mindedness on one side of their family tree,
+there will be no feeble-mindedness cropping out in future generations.
+
+[Sidenote: Instances of Eugenic Improvement]
+
+But not all human abnormalities are recessive. Thus Huntington's chorea
+is dominant, so that every child of the unfortunate victim of this
+malady will contract it when it reaches the right age. Marriages of such
+people should, therefore, never be allowed, even with normal
+individuals.
+
+But when we propose to restrict marriages or mating of those unfit to
+marry, people are apt to say, "That is a dream. It can't be done." But
+it can be done and it has been done. Every one has heard of the cretins
+in Switzerland. They are a kind of idiot who are short in stature and
+afflicted in all cases with goitre in the neck. Of course, many people
+have goitre who are not cretins, but there is no cretin who has not
+goitre. These cretins are peculiarly a feeble-minded people. They are
+common still in many towns of Switzerland; they are loathsome objects,
+helpless as children, with silly smiles, unable to take care of
+themselves in even the simplest toilet ways, and have to be looked after
+like domestic animals, or even more closely.
+
+A gentleman very much interested in Eugenics visited Aosta, in Italy,
+just outside of Switzerland, once in 1900 and again in 1910. In 1900 he
+found many of these creatures among the beggars in the streets, in the
+asylums, in the home, in the orphan asylum--everywhere he ran across
+these awful apologies for human beings. But in 1910 he found only one!
+What had happened? Simply that a few resolute intelligent reformers had
+changed the entire situation. An isolation institution, or rather two
+institutions, one for the men and the other for the women, were
+established. In these the best care of the inmates was taken as long as
+they lived, and they do not live long. But pains were taken to see that
+by no possibility could marriage or mating of those people take place.
+They forfeited any such rights in return for the care that they received
+from the State.
+
+Thus is it possible to apply the laws of heredity as laid down by Mendel
+in a thoroughly practical way and to get results _immediately_ in one
+short generation. It seems, and it is, a colossal task to change average
+human nature one iota. Yet in the light of modern eugenics we could make
+a new human race in a hundred years if only people in positions of power
+and influence would wake up to the paramount importance of what eugenics
+means. And this could be done quietly and simply without violence to
+existing ideas of what is right and proper. It could be done by
+segregation of the sexes for defectives, feeble-minded, idiots,
+epileptics, insane, etc. By this kind of isolation we can save the
+blood-stream of our race from a tremendous amount of needless
+contamination.
+
+And it is being done. The growing tendency to put defectives in
+institutions, though originally with no such object, will reduce the
+transmission of defects, especially when it is recognized that the sexes
+must be separated and that the inmates should be kept at the institution
+through the reproductive period of life.
+
+[Sidenote: Educational Influence]
+
+It is inconceivable that the average individual will deliberately and
+consciously make his calculations regarding the character of possible
+offspring before he allows himself to fall in love to the point of
+desiring marriage. Yet unconsciously an educational influence on love
+and on marriage selection has been operating through centuries. The
+sick, the feeble-minded, the immoral, and members of their families,
+have at all times been socially handicapped, and have always been the
+first to be eliminated in marriage selection. And it is conceivable that
+this already developed wisdom in mate-choosing can easily be augmented
+by a further knowledge of heredity which is now available. It
+unconsciously favorably modifies the individual taste.
+
+Certain races of men, without consciousness of their action, have varied
+in the character of their choices (sex selection) in such a way as to
+bring about varied conditions in their races, with respect to resistance
+to disease, of mental capacity and to moral quality. The Mongolian
+differs from the Hebrew, the Anglo-Saxon differs from the African.
+
+It depends largely upon the action of those now upon the earth, who are
+now making their choices of marriage, as to whether the races of the
+future shall be physical, mental or moral weaklings, or whether they
+shall be physically brave and hardy, mentally broad and profound, and
+morally sterling.
+
+[Sidenote: Summary]
+
+To summarize: There are three main lines along which eugenic improvement
+of the race may be attained:
+
+(1) Education of all people on the inheritability of traits; (2)
+segregation of defectives so that they may not mingle their family
+traits with those on sound lines; (3) sterilization of certain gross and
+hopeless defectives, to preclude the propagation of their type.
+
+There would seem to be great need of State Eugenic Boards, to correlate
+and to promote these activities, in the interests of the future
+population, and to give expert advice as to how to legislate wisely, and
+individual advice as to how to mate wisely. The latter function now
+falls entirely upon the Eugenics Record Office at Cold Spring Harbor,
+where the work is being carried on with great efficiency with the funds
+at command.
+
+
+_REFERENCES_
+
+[57] Darbishire, A. D.: _Breeding and the Mendelian Discovery_, Cassell
+& Company, Ltd., London, New York, Toronto and Melbourne, 1911.
+
+[58] Davenport, Chas. B.: _Heredity in Relation to Eugenics_, Henry Holt
+& Company, New York, 1911.
+
+[59] Dugdale, Robert L.: _The Jukes_, G. P. Putnam's Sons, New York and
+London, 1910.
+
+[60] Galton, Francis: _Hereditary Genius_, D. Appleton & Company, New
+York, 1870.
+
+[61] Goddard, Henry H.: _The Kallikak Family_, The Macmillan Company,
+New York, 1912.
+
+[62] Kellicott, William E.: _The Social Direction of Human Evolution_,
+D. Appleton & Company, New York and London, 1911.
+
+[63] Huth, Alfred Henry: _Marriage of Near Kin_, Longmans, Green &
+Company, London, 1887.
+
+[64] Darwin, Charles: _The Descent of Man_, Thomas Y. Crowell & Company,
+New York, 1874.
+
+For further bibliographic lists, see bulletins entitled "Books and
+Journals," and "Publications" issued by the Eugenics Record Office, Cold
+Spring Harbor, N. Y.
+
+
+
+
+INDEX
+
+
+  Abdominal muscles, beneficial effects of erect posture on, 57.
+
+  Acids, excess of, from overabundance of animal proteins in diet, 39;
+    fruit and vegetable, in a mixed diet, 43.
+
+  Activity, necessary to living a hygienic life, 89;
+    work and play the two great forms, of, 89.
+
+  Adulterants in foods, harmful, 65.
+
+  Advertising, measures of reform in, 162-163.
+
+  Agar-agar, a preventive of constipation, 52-53;
+    for use in colds, 279.
+
+  Air, the first necessity of life, 7;
+    motion, coolness, humidity, and freshness of, important features
+          of ventilation, 7;
+    the matter of drafts, 8-9, 123-124, 274, 277;
+    securing fresh, through windows, 9-10;
+    prevention of stagnation of, by air-fans, 10;
+    action of different heating systems, 10;
+    importance of coolness of, 10-11;
+    securing proper degrees of dryness and humidity, 11-12;
+    lighting systems and, 13;
+    evils of tobacco smoke and of dust, 13;
+    bacteria in, carried by dust particles, 13-14;
+    benefits of sunlight, 14;
+    wearing of clothing which admits, 14-15, 275;
+    benefits of out-of-door, 18-20, 276;
+    outdoor sleeping, 20-24, 104, 220, 276;
+    deep breathing, 24-27.
+
+  Air-baths, taking of, 15-16, 148.
+
+  Air-fans, use of, 10.
+
+  Alcohol, modern movement against, 3;
+    poisons in, 65, 241;
+    ill effects of, 67-68;
+    resistance to infectious diseases weakened by, 68;
+    social evil traceable to, 123;
+    to be avoided in cases of overweight, 216;
+    statistics of influence of, on longevity, 227-235;
+    per capita consumption of, in various countries, 235-236;
+    laboratory and clinical evidence relating to physiological effects
+          of, 236 ff.;
+    effect on brain and the nervous system, 237-239;
+    influence on bodily resistance to disease, 239-240;
+    effect on heart and circulation, 240-241;
+    food value of, 241-242;
+    effect on offspring, 243;
+    attitude of National Council of Safety toward, 244;
+    condemnation of, shown by restrictive and prohibitive measures of
+          governments, 244;
+    references on subject of, 244-249.
+
+  Alkaline dentifrices, 86.
+
+  Amusements. See Recreation.
+
+  Andalusian fowl, illustration from, of action of hereditary traits,
+          307-313.
+
+  Anglo-Saxon race, effects of indoor living upon, 147.
+
+  Animal cells, apparent immortality of, 142-143.
+
+  Apoplexy, death rates from, 284, 285.
+
+  Appetite, misleading of, by delicacies of civilization, 151-152.
+
+  Apples, food value of, 30, 177, 179.
+
+  Arch supports for flat foot, 224, 225.
+
+  Arteries, tobacco and diseases of the, 69, 263.
+
+  Arthritis deformans, caused by focal infection, 82.
+
+  Asparagus, food value of, 41, 175.
+
+  Asthenic droop, cause of, 58.
+
+  Athletes, effects of tobacco on, 68, 69, 257-259.
+
+  Athletics, ideals in, 96;
+    injuries from college, 96.
+
+  Attention, control of, essential to securing equanimity, 115.
+
+  Autointoxication, meaning of, 81;
+    intestinal intoxication distinguished from, 81-82.
+
+  Avocation, practise of an, 98.
+
+
+  Bacteria, carried on dust particles, 13-14;
+    part played by, in colds, 272.
+    _See_ Germs.
+
+  Balanced ration, classification of foods with view to a, 171, 175-183.
+
+  Bananas, food value of, 30, 177;
+    digestibility of, 49;
+    a cheap source of starch and sugar, 131.
+
+  Bank employes, unsuspected impairments among, 136-137.
+
+  Basal metabolism of the body, ascertaining the, 196-197.
+
+  Baseball, value as all-round exercise, 98.
+
+  Bathing, importance of, for avoiding disease, 75-76;
+    perspiring before, 76;
+    activity and relaxation combined in, 101-102;
+    as a means of skin training, 274-275.
+
+  Baths, different forms of, for different needs, 102;
+    nervous relaxation induced by neutral, 102;
+    for colds, 278-279.
+
+  Beans, baked, food value of, 29, 175;
+    a high-protein food, 38;
+    protein in, a possible objection, 39-40;
+    a cheap source of protein, 131.
+
+  Bedbugs, diseases spread by, 74.
+
+  Beds, hard preferable to soft, 104.
+
+  Beets, food value of, 41, 175.
+
+  Belts, constriction from, 16.
+
+  Benedict, F. G., experiments by, to ascertain basal metabolism, 196-197.
+
+  Berries, food value of, 41, 177.
+
+  Blindness among tobacco smokers, 264.
+
+  Blood pressure, influence of deep breathing on, 25.
+
+  Bowels, foods the best regulators of the, 52.
+    _See_ Constipation.
+
+  Brain, effect of alcohol on, 237-239.
+
+  Brain workers, eating habits of, 34-35.
+
+  Bread, food value of, 29, 180;
+    stale and crusty preferable to soft fresh, 41;
+    a cheap source of starch and sugar, 131.
+
+  Breathing, deep, 24-25;
+    influence of muscular exercises on, 26;
+    beneficial effect of singing, 26;
+    relation of, to one's mental condition, 26-27.
+
+  Bulk, a necessary quality in food, 41-42, 150.
+
+  Bush, A. D., tests by, as to smoking and mental efficiency, 260.
+
+  Butter, food value of, 30, 33, 181.
+
+
+  Cabbage, cellulose in, 41;
+    food value of, 131, 175.
+
+  Cakes, table of food values of, 179.
+
+  Calories, fuel-units for measuring food, 28.
+
+  Cancer, measures for combating increase of, 292.
+
+  Candy, over-indulgence in, 48.
+
+  Cantaloupe, food value of, 30, 177.
+
+  Carbohydrate, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    in cheap foods, 131;
+    list of foods rich, moderate and deficient in, 171.
+
+  Card-playing, mental recreation from, in moderation, 100.
+
+  Catarrh, sometimes caused by smoking, 264;
+    avoiding quack cures for, 280.
+
+  Cathartics, avoidance of, 53.
+
+  Cauliflower, food value of, 41, 175.
+
+  Celery, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Cellulose, a necessity in diet, 41.
+
+  Cereals, laxative quality of, 52;
+    table of food values of, 180-181;
+    for underweight, 220.
+
+  Chairs, effect of, on sitting posture, 60-61;
+    among the evils of civilization, 152.
+
+  Character, posture and, 63-64;
+    influence of health on, 105-107.
+
+  Charts, showing comparative mortality among abstainers and
+          non-abstainers, 230-233;
+    of death rates in different countries and at different periods,
+          283-285.
+
+  Cheese, food value of, 29, 38, 131, 181.
+
+  Cheeses, putrefactive, among the worst foods, 48.
+
+  Chewing, necessitated by hard foods, 41;
+    importance of thorough, 44-47.
+    _See_ Mastication.
+
+  Children, results of faulty posture in, 62;
+    sleep required by, 103;
+    effects of alcoholic indulgence by parents on, 243.
+
+  Choice of foods, effect of slow eating habits on, 47.
+
+  Cigaret smoking, special evils of, 261.
+
+  Cigars and cigarets, nicotin in, 254-255;
+    physical and mental effects of smoking, 255-267;
+    increase in use of, 267-268.
+
+  Circulation, effect of alcohol on, 240-241;
+    effect of tobacco on, 256, 259-260, 263, 267.
+
+  Circulatory system, death rates from diseases of the, 284, 285.
+
+  Civilization, hygiene and, 143-156.
+
+  Cleanliness, importance of, for avoiding infections, 75-76.
+
+  Clerks, unsuspected impairments among, 136-137.
+
+  Clothing, relation of, to ventilation, 14;
+    hygiene of, 14;
+    desirability of porous, 14-15, 275;
+    evils of tight, 16;
+    choice of cotton, linen, and woolen, 17;
+    color of, 17-18;
+    artificial conditions as to, resulting from civilization, 147-148.
+
+  Cocktail drinking, a harmful habit, 67.
+
+  Colds, popular exaggeration of danger of, from drafts, 8, 123;
+    usual origin of, in germs, 8-9, 70-71;
+    measures for avoiding, 9;
+    sometimes indirectly caused by constipation, 51;
+    popular delusions concerning, 123-124;
+    means of infection, 272;
+    sometimes due to abnormalities in nose or throat, 272-273;
+    prevention of, by attention to rules of individual hygiene, 273;
+    chief preventive measures, 273-277;
+    emergency treatment of, 277-280;
+    possibility of avoiding, altogether, 280.
+
+  Color of clothes, 17-18.
+
+  Concentrated foods, objection to, 41, 150.
+
+  Condiments, hot, to be used sparingly, 48.
+
+  Constipation, evils of, 51-52;
+    effects of water-drinking habits on, 52;
+    foods which prevent, 52;
+    use of mineral oils for, 53;
+    avoidance of drugs, 53;
+    an enema a temporary expedient, 53;
+    value of massage of the abdomen, 53-54;
+    favored by high-seated water closets, 54;
+    importance of establishing proper habits, 55;
+    poisoning from decomposition of protein in the colon, and remedies,
+          56;
+    produced by a slouching posture, 57;
+    mental effects of, 106-107;
+    effects of, ascribed to overwork, 124;
+    predisposition to colds caused by, 276.
+
+  Consumptive stoop, ill effects of, 57.
+
+  Cooking, loss caused in certain foods by, 42;
+    necessary for some foods, 43.
+
+  Corn, food value of, 29, 175;
+    cellulose in, 41.
+
+  Cornaro, "The Temperate Life" by, 142.
+
+  Corsets, constriction from, 16.
+
+  Cost, of food, 129-131, 184-190;
+    wholesale, of uncooked ingredients of standard foods, 192-193.
+
+  Cotton, use of, in clothing, 17.
+
+  Cottonseed oil, a cheap source of fat, 131.
+
+  Country life, advantages of, 18.
+
+  Cousins, marriage of, 305-306.
+
+  Crawling exercise for faulty posture, 222-223.
+
+  Cream, food value of, 30, 33, 181.
+
+  Crime, laws of heredity applied to, 299-300.
+
+  Cucumbers, cellulose in, 41;
+    food value of, 175.
+
+
+  Daily rhythm, observance of a, 89-90.
+
+  Dairy products, table of food values of, 181.
+
+  Dampness of air, exaggeration of evils of, 19.
+
+  Dancing, question of hygienic value of, 99-100;
+    an obstacle to efficiency when overdone, 100.
+
+  Death rate, lowering of, by public hygiene, 158-159;
+    statistics of overweight, 213;
+    influence of alcohol on, 228-235, 262;
+    influence of tobacco on, 262;
+    fall of, in younger age groups, and rise at older age periods, in
+          United States, 281;
+    cause of increase in, 282;
+    charts showing trend of, 283-285;
+    comparison of, among different nations, 286-291.
+
+  Defectives, segregation and sterilization of, 321-322, 323.
+
+  Degenerative tendencies among nations, comparison of, 286-292.
+
+  Delusions, certain popular, concerning diseases, 123-125.
+
+  Denmark, mortality statistics of, 291.
+
+  Dental clinic, beneficial results of, 88.
+
+  Dental decay, process of, 79.
+
+  Dental floss, use of, 85.
+
+  Desires, controlling intensity of one's, 117-118.
+
+  Desk, posture in sitting at a, 61.
+
+  Despondency, sometimes caused by a slouching posture, 57.
+
+  Desserts, table of food values of, 179.
+
+  Diabetes, in relation to focal infection, 82;
+    aggravations of, 123.
+
+  Discontent, physical sources of, 105-106.
+
+  Diseases, caused by absence of vitamins from food, 42;
+    carried by mosquitoes and flies, 71;
+    caused by focal infection, 82;
+    preventability of, 135-136;
+    relation between consumption of alcohol and increase in degenerative,
+          235-236;
+    effect of alcohol on bodily resistance to, 239-240;
+    caused by smoking, 263-264;
+    signs of increase of the degenerative, 281-285.
+
+  Disinfection of foods, 43.
+
+  Drafts, unreasonable prejudice against, 8;
+    exaggeration of idea that colds are derived from, 8-9;
+    popular delusions concerning, 123-124;
+    exposure to, a means of skin training, 274;
+    avoidance of, after catching cold, 277.
+
+  Drugs, avoidance of, for constipation, 53;
+    habit-forming, as poisons, 65;
+    alcohol to be classed among, 242.
+
+  Dryness of air, 11, 19;
+    question of ill effects from extreme, 12.
+
+  Duodenum, ulcer of, caused by focal infection, 82.
+
+  Dust, air vitiation from, 13;
+    methods of removing, 13;
+    bacteria carried by, 13-14.
+
+  Dusty trades, morbidity and mortality rates in, 13.
+
+  Dyspepsia among smokers, 264.
+
+
+  Eating, before retiring, 103;
+    in case of colds, 279-280.
+
+  Eating habits. _See_ Food.
+
+  Education on inheritability of traits, need of, 323.
+
+  Eggs, food value of, 29, 38, 183;
+    for underweight, 220.
+
+  Emetin, use of, in treating pyorrhea, 85-86.
+
+  Emotions, exercise of the, 97.
+
+  Endurance, experiments to determine effect of different diets on,
+          197-199;
+    experiments with mastication, and instinctive eating, 200-209.
+
+  Enema, use of, for constipation, 53.
+
+  England and Wales, trend of death rate in, 283-284;
+    mortality statistics of, 287;
+    expectation of life in, 290.
+
+  Enjoyment of food, desirability of, 46-47, 201-202.
+
+  Enthusiasm in exercise, 95-96.
+
+  Equanimity, secret of, 115.
+
+  Ether, habit of using, as a stimulant, 242.
+
+  Eugenics, importance of, 157;
+    distinction between other branches of hygiene and, 157;
+    aim of, 163-165;
+    implies right care of racial germ-plasm, 165;
+    and wisdom of choice in marriage, 165-166;
+    ability of science of, to guide race to higher levels, 166-167;
+    knowledge of, both a personal advantage and a social necessity, 167;
+    main features of thoroughgoing program of, 167;
+    importance for future generations, 167;
+    grandest service of science to the human race, 167-168;
+    a remedy for degenerative tendencies, 292;
+    scope of, 293;
+    correction of popular misconceptions, 293-294;
+    discovery of hereditary laws, resulting in science of, 294-295;
+    rules of, 296;
+    instances of improvement from application of principles, 319-322;
+    three main lines of eugenic improvement, 323;
+    need of State Eugenic Boards, 323-324;
+    references on, 324.
+
+  Exercise, times for taking, and benefits, 16;
+    necessity for, to offset evils of a sedentary life, 94;
+    different forms of, 94;
+    after eating, 94;
+    outdoor, in winter, 95;
+    question of enthusiasm in, 95-96;
+    ideals in, 96;
+    of mind, will and emotions, 97-98;
+    dancing as, 99-100;
+    for overweight, 217;
+    for underweight, 220.
+
+  Exercises, breathing, 25-26;
+    breathing, for correcting evils of bad posture, 58;
+    corrective, for faulty posture, 62, 221-223;
+    for flat foot, 223.
+
+  Expectations of life, comparison of, in different localities, 290.
+
+  Eye-strain, evils resulting from, 93;
+    preventive measures, 93-94;
+    remote effects of, 122.
+
+
+  Fads, avoidance of, in matter of diet, 50.
+
+  Fans for keeping air in motion, 10.
+
+  Fat, function of, as a constituent of food, 35-36;
+    examples of, in common foods, 36;
+    suitable proportion of, in diet, 40;
+    as laxative food, 52;
+    in cheap foods, 131;
+    list of foods poor and rich in, 171;
+    fat-forming food to avoid in cases of overweight, 216;
+    forms of, for underweight, 220.
+
+  Fatigue, cautions regarding eating in a state of, 35;
+    relation of posture to, 57;
+    connection between colds and, 70, 276;
+    relaxation a remedy for, 101;
+    value of baths, for, 102;
+    avoidance of, in cases of underweight, 220.
+
+  Feet, misdirected, 59-60;
+    correct position of, in standing and walking, 60;
+    exercises for the, 223;
+    disturbances of health due to weak, 224;
+    means of detecting weak, 224-225.
+
+  Figs, laxative quality of, 52;
+    food value of, 179.
+
+  Fires, ventilation by wood or grate, 10.
+
+  Fish, a high-protein food, 38;
+    special objections to an abundance of, 39.
+
+  Fisher, George J., smoking tests conducted by, 259-260.
+
+  Flat foot, cause of, 59-60;
+    toeing-in and exercise of leg muscles as remedies for, 60;
+    corrective exercises for, 223;
+    consulting a specialist for, 223-224;
+    means of detecting, 224-225;
+    prevention of, 226.
+
+  Fleas, as spreaders of disease, 74.
+
+  Flesh eaters versus flesh abstainers, tests of, 197-199.
+
+  Fletcher, Horace, interest in mastication revived by, 46;
+    experiment with method of, of thorough mastication, 200-209.
+
+  Flies, diseases carried by, 71;
+    guarding against typhoid germs carried by, 73;
+    methods of destroying, 73-74.
+
+  Focal infection, as a cause of disease, 81;
+    diseases traceable to, 82;
+    caution necessary in accepting principle too literally, 83;
+    physical examinations to detect, 292.
+
+  Food, quantity of, 28;
+    measurement of, by calories, 28;
+    values of common foods, 29-30;
+    the daily amount needed per person, 30;
+    precautions regarding, in case of overweight, 32-33, 215-216;
+    rules regarding, in case of underweight, 33, 219-220;
+    diet in middle life, 33-34;
+    diet in hot weather, 34;
+    comparative amount needed by brain-workers, 34-35;
+    eating when fatigued, 35;
+    protein foods, 35-40;
+    advantages of hard foods, 40-41;
+    bulk a necessity in, 41-42, 148-150;
+    objection to concentrated, 41;
+    value of raw foods, 42;
+    cooking necessary for some, 43;
+    thorough mastication of, important, 44-47;
+    enjoyment of, desirable, 46-47;
+    choice of foods influenced by slow eating, 47;
+    "good" and "bad" foods, 47-48;
+    digestibility of so-called indigestible, 49;
+    avoidance of fads as to, 50;
+    consultation of physician regarding, 50;
+    regulation of bowels by, 52;
+    harmful preservatives and adulterants in, 65;
+    comparative cost of, 129-131;
+    drawbacks of civilization illustrated by, 148;
+    soft and concentrated foods artificial, 148-150;
+    the hurry habit and eating of, 150-151;
+    misleading of appetites for, 151-152;
+    tabular classification of common foods, 171;
+    ideal proportion of the three elements in, 173;
+    tabular list of values of, in daily diet, 175-183;
+    relative energy value and cost of ready-to-serve foods, 184-190;
+    minimal cost of, 190-194;
+    calories consumed daily by different classes of workers, 195;
+    experiments with mastication and instinctive eating, 200-209;
+    references on, 209-211;
+    negative value of alcohol as, 241-242.
+
+  Fowl, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  France, consumption of alcohol in, 236;
+    mortality statistics of, 286.
+
+  Franklin, Benjamin, views of, concerning colds, 124.
+
+  Fruit, to be eaten in middle life, 33;
+    suitable for eating when fatigued, 35;
+    cellulose supplied by fibrous, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    a laxative food, 52;
+    value to teeth at end of a meal, 220.
+
+  Fruit acids, cleansing the mouth with, 86.
+
+  Fruits, table of food values of, 177, 179.
+
+  Fuel value, of common foods, 171, 175-183;
+    of ready-to-serve foods, 184-190.
+
+
+  Galton, Sir Francis, identified with eugenic movement, 295.
+
+  Game as food, 48.
+
+  Games, for giving exercise, 95;
+    advantages possessed by, as recreation, 99.
+
+  Garters, constriction from, 16.
+
+  Germany, consumption of alcohol in, 236.
+    _See_ Prussia.
+
+  Germs, origin of colds in, 8-9, 70-71, 272;
+    destroyed by sunlight, 14;
+    clearing food of, 43;
+    infections through, 69-78.
+
+  Gladstone, W. E., noted for mastication of food, 46.
+
+  Glucose, a cheap source of starch and sugar, 131.
+
+  Gonorrhea, sterilizing influence of, 78.
+
+  Grate fires as ventilators, 10.
+
+  Greeks, high ideals of ancient, 4;
+    perfect physical poise depicted in sculptures of, 59;
+    ideal of, in sports, 96.
+
+  Greens, laxative quality of, 52.
+
+  Grippe, avoidance of exposure to infection from, 70.
+
+  Guinea pigs, illustration from, of action of hereditary traits, 313-316.
+
+  Gums, cleansing the, 84-85.
+
+
+  Habits, as to defecation, 55;
+    overcoming acquired, to lead a hygienic life, 134-135.
+
+  "Habitus enteroptoticus," posture called, 58.
+
+  Happiness, habit of, 115.
+
+  Hard foods, benefits of, 40-41.
+
+  Hats, ill effects of tight, 16.
+
+  Headache, sometimes caused by constipation, 51;
+    sometimes due to a slouching posture, 57.
+
+  Health, present world-wide movement for conservation of, 2;
+    influence of, on character, 105-107;
+    mental rewards from, 107-108;
+    influence of the mind on, 108-109;
+    cost of good, 127-128;
+    possibilities of attainment, 141-142.
+
+  Health foods and drinks, 3.
+
+  Heart, diseases of, due to focal infection, 82;
+    common causes of troubles of, 90;
+    effect of alcohol on, 240-241;
+    effect of tobacco on, 250, 259-260, 263, 267;
+    death rates from diseases of, 284, 285.
+
+  Heat, enervating effect of, 11.
+
+  Heating systems, ventilation and, 10-11.
+
+  Hens, influence of mind on health illustrated by, 108-109.
+
+  Heredity, dependence of health of individual on, 164-165;
+    eugenic improvement attainable through control of, 293;
+    discovery of laws of, resulting in science of eugenics, 293-294;
+    traits influenced by, 297-298;
+    distribution of traits, 298-300;
+    desirable and undesirable traits, 300-301;
+    illustrations of laws of, by Andalusian fowl and by guinea pigs,
+          307-316;
+    application of principles to human race, 316-322.
+
+  Hill-climbing, as exercise, 94;
+    for overweight, 217.
+
+  Hodge, Clifton P., fly-trap invented by, 73-74.
+
+  Home exercise, 94.
+
+  Hookworm disease, preventive measures, 75.
+
+  Hot weather, diet in, 34.
+
+  Houses, disadvantages attached to invention of, 145-147.
+
+  Housing, hygiene of, 7-14;
+    disadvantages of the poor regarding, 128-129.
+
+  Humidity of air, how to secure, 11-12.
+
+  Hurry, habit of, in modern life, 114;
+    as a promoter of indigestion, 150;
+    excessive use of flesh foods due to, 151.
+
+  Hygiene, individual, ideals implied by, 1;
+    medieval views contrasted with modern ideals, 1-2;
+    good, ventilation the first rule, of, 7;
+    mental, 105-118;
+    unity of, 121-126;
+    obstacles to, 126-135;
+    possibilities of, 135-143;
+    and civilization, 143-156;
+    public versus individual, 157-159;
+    necessity for cooperation between public and individual, 159-161;
+    race, 163-168;
+    of immediate concern to the present generation, while eugenics is
+          important for future generations, 167-168.
+
+  Hypochondriacs, risk of becoming, 111.
+
+
+  Ice-cream, comparative food value of, 33.
+
+  Ideal food proportions, 173.
+
+  Ideals, of individual hygiene, 1;
+    contrast afforded by medieval, 1-2;
+    present-day establishment of more wholesome, 2;
+    as to labor, 3-4;
+    still further improvement needed in American, 4-6.
+
+  Idleness, evils of, 91.
+
+  Impairments, unsuspected physical, 136-139.
+
+  Inactivity, necessity for periods of, 89;
+    rest and sleep the two great forms of, 89.
+
+  Indians, bad effects of indoor living upon, 146-147.
+
+  Indigestible foods, digestibility of so-called, 49.
+
+  Individual hygiene, public hygiene versus, 157-159;
+    practice of, a remedy for degenerative tendencies, 292.
+
+  Indoor living, unnatural character and evils of, 145-147.
+
+  Industrial workers, unsuspected impairments among, 137-138;
+    calories of food consumed daily by different classes of, 195;
+    powers of, lessened by use of alcohol, 238, 244.
+
+  Infections of the body, by germs, 69-75;
+    importance of cleanliness for avoiding, 75;
+    through the mouth, 78-83;
+    in colds, 272.
+
+  Infectious diseases, power of resistance to, weakened by alcohol, 68;
+    results regarding, from teeth hygiene, 88.
+
+  Insect-borne diseases, 71.
+
+  Insomnia, remedial measures for, 102-103;
+    often caused by excessive smoking, 264.
+
+  Instinctive eating, experiments with, 200-209.
+
+  Intestinal intoxication, distinguished from autointoxication, 81-82.
+
+  Intestinal poisoning, from insufficient mastication, 45.
+
+  Introspection, one of the curses of idleness, 91.
+
+  Iron, in vegetable foods, 40.
+
+  Italy, mortality statistics of, 286.
+
+
+  James, William, on enjoyment of life, 5;
+    on religion of healthy-mindedness, 114.
+
+  Jews, effects of indoor living withstood by, 147.
+
+
+  Kidney, among the worst foods, 48.
+
+  Kidneys, death rates from diseases of, 284, 285.
+
+  Kipling, Rudyard, on concentrated foods, 41-42.
+
+
+  Labor, modern ideals concerning, 3-4;
+    turned from drudgery into play by proper development of health
+          ideals, 5-6;
+    division of, an evil of civilization, 152.
+    _See_ Work.
+
+  Lamb, food value of, 29, 178.
+
+  Laxative drugs, avoidance of, 53.
+
+  Laxative foods, 52.
+
+  Leg-lifting exercise for faulty posture, 222.
+
+  Lettuce, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 175.
+
+  Lice, diseases carried by, 74-75.
+
+  Life, no principle which limits, 142-143;
+    shortening of, by unhygienic modes of living, 155.
+
+  Life Extension Institute, purpose of, 1.
+
+  Lighting, electric preferable to gas, 13.
+
+  Lime, deficiency of flesh foods in, 39.
+
+  Linen, use of, in clothing, 17.
+
+  Literature, avoidance of morbid, 99.
+
+  Liver, excess of acids produced by eating, 39;
+    among the worst foods, 48.
+
+  Liver diseases, death rate from, 285.
+
+  London, expectation of life in, 289.
+
+  Lusk, Graham, quoted on minimal cost of food, 190-194;
+    experiments by, to ascertain basal metabolism of body, 196.
+
+
+  Malaria, not caused by night air, 22;
+    carried by mosquitoes, 71.
+
+  Marriage, effect of health on opportunities for, 2;
+    exercising wisdom of choice in, 165-166;
+    enactment of wise laws of, 167;
+    science of eugenics and, 293-323.
+
+  Mastication, required by hard foods, 41;
+    value of thorough, and evils of insufficient, 44-47;
+    a desirable means of tooth and gum hygiene, 84;
+    and mental attitude, 110;
+    experiment to test effects of, on endurance and strength, 200-209.
+
+  Meat, decrease in amount eaten in middle life and in hot weather, 33-34;
+    high-protein value of, 38;
+    too much, a common error of diet, 38-39;
+    excess of acids produced by, 39;
+    endurance tests to ascertain value of, in diet, 197-199;
+    sudden and complete exclusion from diet not desirable, 208;
+    indulgence of craving for, 209.
+
+  Meats, table of food values of cooked, 178.
+
+  Mechanical diet indicator, 202.
+
+  Medical examination, desirable for determining one's diet, 50.
+
+  Medical practise, modern radical revolution in, 2-3.
+
+  Medieval indifference to matters pertaining to human body, 1-2.
+
+  Melancholy, physical sources of, 57, 105-106.
+
+  Mendel, discovery of laws of heredity by, 295.
+
+  Menstrual period in women, mental effects of, 106.
+
+  Mental condition, relation of mode of breathing to, 26-27;
+    effect on sleep, 104-105;
+    learning to avoid abnormal, 113.
+
+  Milk, food value of, 30, 181;
+    protein value of human, 37;
+    vitamins supplied by raw, 42;
+    not cooked by pasteurization, 42-43;
+    among the best foods, 48;
+    pasteurizing, for avoiding typhoid germs, 73;
+    skim milk a cheap source of protein, 131.
+
+  Mind, exercise of the, 97;
+    activity and rest needed by, 105;
+    serenity of, an important factor, 105;
+    interrelation of health and, 105-118.
+
+  Mind-cure, proper and improper employment of, 111-112.
+
+  Mineral oils, as intestinal lubricants, 53.
+
+  Mineral waters, not to be used habitually, 53.
+
+  Minor ailments, as warning signals, 138-139.
+
+  Moistening of air, methods for, 12.
+
+  Monotony and interruption, 92.
+
+  Moore, R. M., quoted on mortality among abstainers and
+          non-abstainers, 229.
+
+  Mortality. _See_ Death rate.
+
+  Mosquitoes, diseases communicated by, 22, 71;
+    preventive measures against, 71-72.
+
+  Mouth, infection through the, 78-83;
+    preventive measures against infection through, 83-88.
+
+  Moving pictures, eye-strain caused by, 93;
+    hygienic value, in the way of recreation, 99.
+
+
+  Nasal congestion from overeating, 276.
+
+  Nasal douches, use of, 70, 276.
+
+  Nasal obstruction, a cause of colds, 272.
+
+  National Council of Safety, attitude toward alcohol, 244.
+
+  Nature, upsetting of equilibrium of, by civilized man, 143-156.
+
+  Neckwear, constriction from tight, 16.
+
+  Negroes, bad effects of indoor living upon, 146-147.
+
+  Nervous system, effect of alcohol on, 237-239.
+
+  Nervous troubles, outdoor treatment for, 21.
+
+  Neurasthenia, sometimes caused by a slouching posture, 57.
+
+  New York City, expectation of life in, compared with England and Wales,
+          and London, 289.
+
+  New York State, death rate statistics of, 287, 288.
+
+  Nicotin, percentage of, in tobacco, 251-254;
+    amount of, in tobacco smoke, 254-255, 260-261;
+    effects of, 255-256;
+    experiments with, on animals, 263.
+
+  Night air, mistaken ideas concerning, 22.
+
+  Nose, cleaning the, 70, 276-277.
+
+  Nuts, vitamins supplied by, 42;
+    among the best foods, 48;
+    digestibility of, when properly chewed, 49;
+    table of food values of, 183.
+
+
+  Oatmeal, food value of, 29, 180.
+
+  Obstacles, to hygiene, 126-135.
+
+  Oils, as laxative food, 52;
+    as intestinal lubricants, 53.
+
+  Oleomargarine, a cheap source of fat, 131.
+
+  Olive oil, a concentrated food, 28-29.
+
+  Olives, food value of, 30, 182.
+
+  Onions, cellulose in, 41;
+    food value of, 176.
+
+  Oranges, food value of, 30, 177.
+
+  Outdoor living, benefits, of, 18-20, 276.
+
+  Outdoor schools, 19.
+
+  Outdoor sleeping, 20-24, 104.
+
+  Overeating, causes of, 154;
+    nasal congestion from, 276.
+
+  Overheating of rooms, 11.
+
+  Overnourishment, from too free use of sugar, 48.
+
+  Overstrain, results of, 90;
+    prevention of, 91-92.
+
+  Overweight, influence of, on longevity, 30-31;
+    life insurance estimates as to, 31-32, 213;
+    determination of, 31;
+    importance of checking tendency to, 32;
+    eating-habits that cause, 32-33;
+    diet for, 215-216;
+    fats to avoid, 216;
+    exercise for, 217;
+    main reliance to be placed on dietetic regulation rather than on
+          exercise, 217;
+    avoidance of sudden reduction in weight, 217-218;
+    reduction of weight a simple matter, 218-219.
+
+  Overwork, popular delusions concerning, 124-125.
+
+
+  Pack, Fred. J., statistics by, on effects of tobacco, 256-259.
+
+  Paraffin oil, an intestinal lubricant, 53.
+
+  Parsnips, food value of, 41, 176.
+
+  Pasteurization, milk left uncooked by, 42-43.
+
+  Pastry, table of food values of, 179.
+
+  Patent medicines, habit-forming drugs in, 65.
+
+  Peanuts, food value of, 30, 183;
+    digestibility of, 49;
+    a cheap source of protein, 131.
+
+  Peas, a high-protein food, 38;
+    protein in, a possible objection, 39-40.
+
+  Pecans, food value of, 30, 183.
+
+  Pepper, to be used sparingly, 48.
+
+  Peroxide of hydrogen, for disinfecting raw foods, 43.
+
+  Personal equation, hygienic living and the, 139-140.
+
+  Perspiration, benefits of, 76.
+
+  Philosophy, help to be obtained from, in field of mental hygiene, 114;
+    Oriental superior to Occidental in training in control of attention,
+          115-116.
+
+  Physical examinations, a remedy for degenerative tendencies, 292.
+
+  Physiological effects of alcohol, 236-244.
+
+  Pickles, table of food values of, 182.
+
+  Pie, food value of, 29, 179.
+
+  Pillows, use of, in sleeping, 104.
+
+  Plague, spread by fleas and lice, 74-75.
+
+  Play, the halfway stage between work and rest, 100-101.
+    _See_ Work and play.
+
+  Playgrounds, outdoor, 19.
+
+  Plays, hygienic value of, as recreation, 99.
+
+  Pneumonia, outdoor treatment for, 21;
+    trend of death rate from, 285.
+
+  Poisons, from constipation, 51-56;
+    relation of posture to, 57-64;
+    habit-forming drugs and patent medicines, 65;
+    substitution of milder for the more injurious, 65-66;
+    alcohol, 67-68, 227-249;
+    tobacco, 68-69, 250-271;
+    infections with germs, 69-78;
+    teeth and gums as a source of infection, 78-81;
+    focal infection and autointoxication, 81-83.
+
+  Poor, disadvantages of the, in opportunities to live a healthy
+          life, 128.
+
+  Posture, physical value of an erect, 57;
+    breathing exercises for correcting evils of, 58;
+    in standing and walking, 58-59;
+    of the feet, 59-60;
+    in sitting, 60-62;
+    pains due to faulty, 62;
+    effects of faulty, in children, 62;
+    teaching of correct, 63;
+    relation to character, 63-64;
+    corrective exercises for faulty, 221-223;
+    in cases of flat foot, 223.
+
+  Potatoes, food value of, 29, 176;
+    valuable because of alkalinity, 43;
+    among the best foods, 48;
+    a cheap source of starch and sugar, 131;
+    for underweight, 220.
+
+  Preservatives, harmful, 65.
+
+  Preventability of disease and death, 135-136.
+
+  Preventive dental treatment, 86-87.
+
+  Preventive medicine, practise of, 2-3;
+    application of methods by people themselves, 3.
+
+  Program, constructing a day's, 120;
+    main features of a eugenic, 167.
+
+  Prostitutes, disease among, 77.
+
+  Prostitution. _See_ Social evil.
+
+  Protein, function of, as a constituent of food, 35-36;
+    examples of, 36;
+    question of right proportion of, 36-37;
+    common error of diet in using too much, 38;
+    injuries from overabundance of, 38-39;
+    poisoning caused by decomposition of, in the colon, 56;
+    in cheap foods, 131;
+    list of foods high, moderate and deficient in, 171;
+    experiments to determine value of, in diet, 197-199.
+
+  Prunes, food value of, 30, 179;
+    laxative quality of, 52.
+
+  Prussia, mortality statistics of, 286, 290-291.
+
+  Public hygiene, 157;
+    what is included under, 157-158;
+    progress made in, 158;
+    various important measures of, 161-163.
+
+  Puddings, table of food values of, 179.
+
+  Pumpkins, cellulose in, 41.
+
+  Purins, in flesh food, leading to production of uric acid, 39;
+    found in some vegetable foods, 40.
+
+  Pyorrhea, action of, 79-80;
+    treatment for, 85-86.
+
+  Pyridin in tobacco smoke, 260-261.
+
+
+  Quack remedies, to be avoided in case of colds, 280.
+
+  Quacks and quack advertising, movement against, 162-163.
+
+  Quarantine, included in public hygiene, 158.
+
+  Quensel, Ulrik, on disagreement of work and alcohol, 244.
+
+  Quick lunches, an institution of civilization, 150;
+    relative energy values and cost of different orders at, 184-190.
+
+  Quinine, use of, deleterious in case of colds, 280.
+
+
+  Race hygiene. _See_ Eugenics.
+
+  Races, effects of indoor living on different, 146-147;
+    varied conditions in different, with respect to resistance to
+          disease, 323.
+
+  Raw foods, value of, 42.
+
+  Reading, choice of, for recreation, 99.
+
+  Reading on trains, eye-strain caused by, 93.
+
+  Ready-to-serve foods, analysis and cost of, 184-190.
+
+  Recreation, outdoor, 19;
+    necessity for, 89, 98;
+    importance of enjoyment of, 98-99;
+    forms of, 99;
+    advantages possessed by games, 99;
+    reading, dancing and card-playing, 99-100;
+    suicidal amusements, 100.
+
+  Regime, demand for a well-balanced, 125-126.
+
+  Relatives, marriage of, 305-306.
+
+  Relaxation, cultivation of power of, 101;
+    bathing a help to, 102.
+
+  Religion, as a help in field of mental hygiene, 114;
+    of healthy-mindedness, 114-115.
+
+  Reproduction, rules of, under a eugenic program, 167.
+
+  Rest and sleep, the two great forms of inactivity, 89.
+
+  Rheumatism, traceable to focal infection, 82.
+
+  Rice, not a laxative food, 52;
+    food value of, 180.
+
+  Richards, Mrs., on cost of food, 130.
+
+  Roosevelt Conservation Commission on National Vitality, report of, 136.
+
+  Rosenau, Dr., on sex instruction, 77.
+
+  Rowing-machine, home exercise on, 94.
+
+  Rubner, Prof., on injuries from overabundance of protein, 38-39.
+
+  Running, a beneficial exercise, 94.
+
+
+  Saccharin, harmful in foods, 65.
+
+  Salt, to be used sparingly, 48.
+
+  Salts, inorganic, in mixed diet, 43.
+
+  Sandals, benefits and risks in wearing, 17.
+
+  School, teaching correct posture in, 63.
+
+  Schools, outdoor, 19.
+
+  Segregation of defective classes, 321-322, 323.
+
+  Self-respect, relation between erect posture and, 63-64.
+
+  Serenity, to be practised as an art, 113.
+
+  Setting-up exercises, 221-224.
+
+  Sex hygiene, eugenics not limited to, 293-294.
+
+  Sex instruction, 77-78.
+
+  Shaler, N. S., "Man and the Earth," quoted, 143-144.
+
+  Shell-fish, a high-protein food, 38;
+    special objections to too great an amount of, 39.
+
+  Shoes, care necessary in choosing proper, 16-17.
+
+  Shredded wheat biscuit, food value of, 29, 181.
+
+  Signal-station exercise, for faulty posture, 222.
+
+  Singing, as a hygienic practise, 26.
+
+  Sitting, correct posture in, 60-62.
+
+  Skim milk, a cheap source of protein, 131.
+
+  Skin training, establishing resistance to colds by, 273-274;
+    means of, 274-275;
+    by wearing light, porous clothing, 275.
+
+  Sleep, one of the two great forms of inactivity, 89;
+    means of inducing, 102-103;
+    importance of, to health, 103;
+    hours of, 103;
+    eating before, 103-104;
+    use of pillows, 104;
+    type of bed, 104;
+    effect of mental attitude on, 104-105.
+
+  Sleeping, out-of-door, 3, 20-24, 104;
+    a preventive of colds, 9, 276;
+    for underweight, 220.
+
+  Sleeping porches, arrangement of, 22-23.
+
+  Sleeping tents, 23-24.
+
+  Social evil, remote causes of, 123;
+    cooperation needed in movement against, 163.
+
+  Soups, food values of, 183.
+
+  Sour milk, among the best foods, 48;
+    a means of reducing decomposition of protein in the colon, 56.
+
+  Specialists, medical, "one idea" doctrines of, 122.
+
+  Spinach, cellulose in, 41.
+
+  Spinal curvature, sometimes caused by faulty posture, 62.
+
+  Sponge-cake, food value of, 29, 179.
+
+  Squash, cellulose in, 41.
+
+  Standing, correct posture in, 58-59.
+
+  Starch, cheap sources of, 131.
+
+  Sterilization of defectives, 323.
+
+  Stevenson, R. L., on duty of being happy, 115.
+
+  Sugar, food value of, 30, 182;
+    danger from overuse of, 48;
+    cheap sources of, 131;
+    taking of, for underweight, 220.
+
+  Sunlight, benefits of, to air, 14.
+
+  Sweden, American ideals of perfect manhood and womanhood inferior to
+          those of, 4;
+    attention to individual hygiene in, and decline in death rate, 159;
+    mortality statistics of, 286, 292.
+
+  Sweetbreads, excess of acids produced by, 39;
+    among the worst foods, 48.
+
+  Sweets, table of food values of, 182;
+    time for taking, 220.
+
+  Swimming, as exercise, 94;
+    an example of healthful activity and relaxation, 101-102;
+    for overweight, 217.
+
+  Syphilis, destructive effect of, 78;
+    resistance to, weakened by alcohol, 240.
+
+  Systemic injuries from mouth infection, 80-81.
+
+
+  Table, posture in sitting at a, 61.
+
+  Tea, degree of injury from, 66.
+
+  Teeth, benefits to, from hard foods, 41;
+    evils of insufficient mastication, 44;
+    infection from decayed, 78-83;
+    danger from over-dentistried, 83;
+    method of cleansing, 84-85;
+    periodic examinations and cleanings, 86-87;
+    question of saving, at expense of other parts of body, 87;
+    correction of irregularities, 87-88;
+    care of temporary, 88;
+    results of teeth hygiene, 88;
+    malformation of, a cause of nasal obstruction and colds, 272.
+
+  Temperature of living-rooms and work-rooms, 11.
+
+  Tents for outdoor sleeping, 23-24.
+
+  Thinking, exercise in, 97.
+
+  Thoughts, effect of character of, on sleep, 104-105.
+
+  Ticks, diseases spread by, 74.
+
+  Time, taking of, for hygienic living, 132-133.
+
+  Tobacco, injury from poison in, 65;
+    ill effects of, 68-69;
+    derivation of, 250-251;
+    composition of, 251-255;
+    effects on animals and on man, 255-265;
+    increase in use of, 267-268;
+    references concerning, 268-271.
+
+  Tobacco heart, risks accompanying, 263.
+
+  Tobacco smoke, air vitiation from, 13;
+    amount of nicotin in, 254-255, 260-261.
+
+  Toeing out and toeing in, 60, 223.
+
+  Tomatoes, cellulose in, 41;
+    vitamins supplied by, 42;
+    food value of, 176.
+
+  Tongue, cleansing, with tooth-brush, 85.
+
+  Tooth powders and pastes, use of, 85.
+
+  Toxaemia, autointoxication distinguished from, 81-82.
+
+  Traits, subdivisibility of each individual into, according to
+          Mendelian discovery, 295;
+    rules resulting from inheritability of, 296;
+    physical, known to act hereditarily, 297;
+    mental, 297-298;
+    moral, 298;
+    laws governing inheritance of, 293;
+    distribution of, 298-300;
+    socially noble and ignoble, 300-301;
+    mating of, in marriages, 304-305;
+    maturing of, at certain ages, 306;
+    dominant and recessive, 317-319;
+    need of education on inheritability of, 323.
+
+  Tree-swaying exercise for faulty posture, 222.
+
+  Tuberculosis, outdoor sleeping as a remedy for, 21;
+    sometimes produced by the "consumptive stoop," 57;
+    infection from germs of, 71;
+    remote causes of, 123;
+    primarily a house disease, 146;
+    liability of different races to, 147;
+    public and individual hygiene invoked in fight against, 159;
+    resistance to, weakened by alcohol, 240;
+    trend of death rate from, 285;
+    application of science of eugenics to, 299.
+
+  Typhoid fever, death rate from, 285.
+
+  Typhoid germs, guarding against, 72-73.
+
+  Typhus, carried by lice, 75.
+
+
+  Ulcer of the stomach, sometimes caused by focal infection, 82.
+
+  Underclothes, benefits of loose, porous, 14;
+    suitable material for, 17.
+
+  Underweight, relation of, to longevity, 30-32;
+    determination of, 31;
+    remedy for, 33;
+    life insurance statistics as to, 219;
+    diet for, 219-220;
+    exercise for, 220.
+
+  United Kingdom, consumption of alcohol in, 235, 236.
+
+  United States, consumption of alcohol in, 235, 236;
+    trend of death rate in, 281-285;
+    comparison of death rate with those of other countries, 286.
+
+  Unity of hygiene, 121-126.
+
+  Uric acid, caused by purins in diet, 39.
+
+  Urinary system, death rates from diseases of, 284, 285.
+
+
+  Vaccination, overcoming prejudice against, 163.
+
+  Vacuum cleaners, advantages of, 13.
+
+  Variety, need of, in work, 92.
+
+  Vegetables, bulky foods, 29;
+    suitable diet for middle life, 33-34;
+    objection to some, on account of richness in protein, 39-40;
+    cellulose supplied by, 41;
+    vitamins supplied by, 42;
+    acids supplied by, 43;
+    among the best foods, 48;
+    laxative food, 52;
+    table of food values of, 175-176.
+
+  Venereal diseases, infections from, 77-78;
+    resistance to, weakened by alcohol, 240.
+
+  Ventilation, importance of, 7;
+    motion, coolness, humidity, and freshness, of air chief features
+          of, 7;
+    overemphasis of danger from drafts, 8-9;
+    by means of windows, 9;
+    use of window-boards, 9-10;
+    air-fans as a help in, 10;
+    heating systems and, 10-11;
+    importance of cool air and enervating effect of hot, 10-11;
+    dryness and humidity of air, 11-12;
+    relation of clothing to, 14-18;
+    necessitated by conditions of civilization, 147;
+    as a preventive of colds, 275.
+
+  Vermin, diseases spread by, 74-75.
+
+  Vertigo, causes of, 123.
+
+  Vital resistance, increased by outdoor sleeping, 21-22.
+
+  Vital surplus, conservation of, 5.
+
+  Vitamins in foods, 42;
+    importance of well-being of body, 42.
+
+
+  Walking, correct posture in, 58-59;
+    as exercise, 94;
+    pleasures of, as recreation, 99;
+    for overweight, 217.
+
+  Water, drinking, with meals, 48;
+    varying effects of habits of drinking, on constipation, 52;
+    freeing from typhoid germs, 72;
+    importance of pure supply of, 162.
+
+  Water closets, height of seats of, 54.
+
+  Weak feet, causes of, 60;
+    disturbances of health due to, 224;
+    means of detecting, 224-225.
+
+  Weight, relation of, to longevity, 30-32;
+    the correct average, 213-214;
+    standards for, at various ages and heights, 214;
+    avoidance of sudden reduction in, 217-218.
+    _See_ Overweight _and_ Underweight.
+
+  Wheat-bran, a preventive of constipation, 52.
+
+  Whisky, not to be taken for colds, 280.
+    _See_ Alcohol.
+
+  Wholesale costs of uncooked ingredients of standard foods, 192-193.
+
+  Will, exercise of the, 97-98;
+    effort of, necessary to hygienic living, 126-127.
+
+  Window-boards, use of, 9-10.
+
+  Windows, best ventilation to be had through, 9.
+
+  Wood fires as ventilators, 10.
+
+  Woody fiber necessary in diet, 41.
+
+  Wool, use of, in clothing, 17.
+
+  Work, normal, one of the great blessings of life, 91;
+    arrangement of hours for, 92;
+    need of variety of, 92.
+    _See_ Labor.
+
+  Work and play, the two great forms of activity, 89;
+    adjusting the proportion of, 90.
+
+  Working conditions, disadvantages of the poor regarding, 128-129.
+
+  Worry, physical sources of, 105-106;
+    physical effects of, 112;
+    practising art of serenity as an offset to, 113;
+    ailments aggravated by, 123.
+
+  Writer's cramp, cause of, 62.
+
+
+  Yard-arm exercise for faulty posture, 221-222.
+
+  Yellow fever, carried by mosquitoes, 71.
+
+
+  Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.
+
+
+
+
+  +------------------------------------------------------------------+
+  |                                                                  |
+  | Transcriber's Note                                               |
+  |                                                                  |
+  | Three typographical errors have been corrected, and two missing  |
+  | endnote references inserted. Details of these can be found in    |
+  | the HTML version of this eBook.                                  |
+  |                                                                  |
+  | The inconsistent hyphenation of the words borderline,            |
+  | cooperation, coordination, cornstarch, healthymindedness, makeup |
+  | and smallpox, and the inconsistent accenting of Beitraege,        |
+  | employes and regime has been left as in the original.            |
+  |                                                                  |
+  | The table on infant mortality was originally a further column on |
+  | the large mortality table above it. This column has been         |
+  | separated to avoid scrollling and aid legibility.                |
+  |                                                                  |
+  +------------------------------------------------------------------+
+
+
+
+
+
+End of Project Gutenberg's How to Live, by Irving Fisher and Eugene Fisk
+
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