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| author | Roger Frank <rfrank@pglaf.org> | 2025-10-15 05:00:31 -0700 |
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| committer | Roger Frank <rfrank@pglaf.org> | 2025-10-15 05:00:31 -0700 |
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+ display:inline; + width: 9em; /* ..fixed width, */ + float: right; /* ..float to the right, */ + margin-right: -10.5em; /* ..exdented into body margin */ + margin-top: 0; /* top even with following <p>s top */ + margin-left: 0.5em; /* ..ensure space from body text */ + border: 1px dotted black; /* ..thin dotted border */ + padding: 0 4px 0 4px; /* ..ease content out from left border */ + background-color: rgb(95%,95%,95%); /* ..optional pale tint */ +/* the following style the look of the text inside the box: */ + font-size: smaller; /* ..small text; could be x-small */ + color: #333; /* ..optional dark-gray text */ + text-indent: 0; /* ..no para indent */ + text-align: right; /* ..right align text in box */ + line-height: 1.1em; /* tight vert. spacing */ + } + // --> + /* XML end ]]>*/ + </style> + </head> +<body> + + +<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—<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. 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. 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—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 & WAGNALLS COMPANY<br /> +NEW YORK AND LONDON<br /> +1916 +</p> +<hr /> + + +<p class="center"><span class="smcap">Copyright, 1915, by<br /> +FUNK & 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 vii"> </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 viii"> </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: “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.</p> + +<p>These are the considerations that have in<span class="pagenum" title="Page ix"> </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 12, 1915.</span> +<span class="pagenum" title="Page x"> </span><a name="Page_x" id="Page_x"></a></p> + + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page xi"> </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 “<i>to keep well</i>” 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 xii"> </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 +“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.</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 xiii"> </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 xiv"> </span><a name="Page_xiv" id="Page_xiv"></a></p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page xv"> </span><a name="Page_xv" id="Page_xv"></a><a name="CONTENTS" id="CONTENTS"></a>CONTENTS</h2> + + + +<ul class="toc"> +<li> <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 I</a><br /> +<small>AIR</small></h4> + +<ul class="toc"><li> <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 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 xvi"> </span><a name="Page_xvi" id="Page_xvi"></a><a href="#CHAPTER_III">CHAPTER 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 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 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 xvii"> </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 xviii"> </span><a name="Page_xviii" id="Page_xviii"></a></p> + + +<hr class="major" /> +<h2><span class="pagenum" title="Page xix"> </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. S. Public Health Service.</li> + +<li>H. M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.</li> + +<li>J. 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. S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.</li> + +<li>WILLIAM C. GORGAS, Major General U. S. Army.</li> + +<li>CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.</li> + +<li>J. N. HURTY, M.D., Secretary Board of Health, State of Indiana.</li> + +<li>W. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of +North Carolina.</li> + +<li><span class="pagenum" title="Page xx"> </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. S. Public Health Service.</li> + +<li>GUILFORD H. SUMNER, M.D., Secretary—Executive Officer, Dept. of Health +and Medical Examiners, State of Iowa.</li> + +<li>GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.</li> + +<li>C. E. 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. 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. 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. 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 xxi"> </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. 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. S. Public Health Service; Scientific +Secretary International Health Commission.</li> + +<li>A. 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. 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. S. CROCKETT, Ex-Chairman Committee on Health, General Federation +of Women’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 xxii"> </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. H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark +University.</li> + +<li>CHARLES H. CASTLE, M.D., Editor Lancet Clinic.</li> + +<li>W. 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’s Weekly.</li> + +<li>ARTHUR P. KELLOGG, Managing Editor, The Survey.</li> + +<li>J. N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of +Kentucky.</li> + +<li>M. V. O’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. 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. M. C. A.</li> + +<li><span class="pagenum" title="Page xxiii"> </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 FLÜGGE, 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 xxiv"> </span><a name="Page_xxiv" id="Page_xxiv"></a></li></ul> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page xxv"> </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 xxvi"> </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 xxvii"> </span><a name="Page_xxvii" id="Page_xxvii"></a> +<img src="images/portraits2.jpg" width="500" height="735" alt="Prof. W. H. Burnham, +Prof. Russell H. Chittenden, +Dr. George W. Crile, +Dr. Rupert Blue, +Dr. Chas. H. Castle, +Dr. George Blumer, +Mrs. S. S. Crockett" title="" /> +<p class="caption">Prof. W. H. Burnham, +Prof. Russell H. Chittenden, +Dr. George W. Crile, +Dr. Rupert Blue, +Dr. Chas. H. Castle, +Dr. George Blumer, +Mrs. S. S. Crockett</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxviii"> </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. A. Evans, +Dr. C. B. Davenport, +Dr. W. G. Ebersole, +Dr. Norman E. Ditman, +Dr. Oscar Dowling" title="" /> +<p class="caption">Dr. Samuel G. Dixon, +Prof. Henry W. Farnam, +Dr. W. A. Evans, +Dr. C. B. Davenport, +Dr. W. G. Ebersole, +Dr. Norman E. Ditman, +Dr. Oscar Dowling</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxix"> </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 xxx"> </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. 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. S. Goldwater, +Dr. John S. Fulton</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxxi"> </span><a name="Page_xxxi" id="Page_xxxi"></a> +<img src="images/portraits6.jpg" width="500" height="732" alt="Dr. J. H. Kellogg, +Dr. S. Adolphus Knopf, +Dr. J. N. Hurty, +Chancellor David Starr Jordan, +Prof. M. E. Jaffa, +Mr. Calvin W. Hendrick, +Mr. William J. Harris" title="" /> +<p class="caption">Dr. J. H. Kellogg, +Dr. S. Adolphus Knopf, +Dr. J. N. Hurty, +Chancellor David Starr Jordan, +Prof. M. E. Jaffa, +Mr. Calvin W. Hendrick, +Mr. William J. Harris</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxxii"> </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. N. McCormack, +Prof. Lafayette B. Mendel, +Dr. W. S. Rankin, +Mr. Edward Bunnell Phelps, +Prof. R. Tait McKenzie" title="" /> +<p class="caption">Hon. Walter H. Page, +Dr. Geo. M. Kober, +Dr. J. N. McCormack, +Prof. Lafayette B. Mendel, +Dr. W. S. Rankin, +Mr. Edward Bunnell Phelps, +Prof. R. Tait McKenzie</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxxiii"> </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. 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. 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 xxxiv"> </span><a name="Page_xxxiv" id="Page_xxxiv"></a> +<img src="images/portraits9.jpg" width="500" height="723" alt="Dr. J. W. Schereschewsky, +Dr. Wm. Jay Schieffelin, +Dr. Elmer E. Southard, +Prof. Alonzo A. Stagg, +Major Louis L. Seaman, +Dr. W. F. Snow" title="" /> +<p class="caption">Dr. J. W. Schereschewsky, +Dr. Wm. Jay Schieffelin, +Dr. Elmer E. Southard, +Prof. Alonzo A. Stagg, +Major Louis L. Seaman, +Dr. W. F. Snow</p> +</div> + +<div class="figcenter" style="width: 500px;"> +<span class="pagenum" title="Page xxxv"> </span><a name="Page_xxxv" id="Page_xxxv"></a> +<img src="images/portraits10.jpg" width="500" height="726" alt="Prof. A. 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. 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 xxxvi"> </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. E. 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. E. A. Winslow, +Dr. Hugh Young, +Dr. Harvey W. Wiley</p> +</div> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 1"> </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 “flesh<span class="pagenum" title="Page 2"> </span><a name="Page_2" id="Page_2"></a> 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.</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 “healing +art,” is undergoing a gradual but radical revolution. This is due to the +growing realization that<span class="pagenum" title="Page 3"> </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 “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<span class="pagenum" title="Page 4"> </span><a name="Page_4" id="Page_4"></a> 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.”</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 5"> </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’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<span class="pagenum" title="Page 6"> </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 7"> </span><a name="Page_7" id="Page_7"></a><a name="CHAPTER_I" id="CHAPTER_I"></a>CHAPTER I +<br /> +AIR</h2> + +<h3><a name="Housing" id="Housing"></a>Section I—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 8"> </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 9"> </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>, “<a href="#SECTION_VI">Avoiding Colds</a>.”</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 10"> </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 11"> </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 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 12"> </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 gallons of moisture every 24 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 13"> </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—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.</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 14"> </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 II—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 15"> </span><a name="Page_15" id="Page_15"></a> 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.</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’s clothes +are on which could be done just as well while they are off. Brushing the +teeth,<span class="pagenum" title="Page 16"> </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 17"> </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 “double-deck” 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 18"> </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 “raw” or damp cold days no longer tax their +strength.</p> + +<h3><a name="Living" id="Living"></a>Section III—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 19"> </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 20"> </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 +“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.</p> + +<h3><a name="Sleeping" id="Sleeping"></a>Section IV—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 21"> </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 22"> </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—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<span class="pagenum" title="Page 23"> </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 24"> </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 +“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.</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 V—Deep Breathing</h3> + +<p>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<span class="pagenum" title="Page 25"> </span><a name="Page_25" id="Page_25"></a> +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.</p> + +<p>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.</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 26"> </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 27"> </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 28"> </span><a name="Page_28" id="Page_28"></a><a name="CHAPTER_II" id="CHAPTER_II"></a>CHAPTER II +<br /> +FOOD</h2> + +<h3><a name="Quantity" id="Quantity"></a>Section I—Quantity of Food</h3> + +<p>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.</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 29"> </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 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 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 +tea<span class="pagenum" title="Page 30"> </span><a name="Page_30" id="Page_30"></a>spoonfuls 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 +<span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span> for “<a href="#table_of_food_values">Table of Food Values</a>.”)</p> + +<p>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.</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 31"> </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>, “<a href="#SECTION_II">Influence of Build on Longevity</a>.”) 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<span class="pagenum" title="Page 32"> </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 33"> </span><a name="Page_33" id="Page_33"></a> 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.</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 34"> </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 “specific dynamic action of protein,” 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 35"> </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’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 II—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 36"> </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—which consist of fat (and water)—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 37"> </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 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.</p> + +<div class="sidenote">Human Milk</div> + +<p>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<span class="pagenum" title="Page 38"> </span><a name="Page_38" id="Page_38"></a> the +conclusion that 10 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 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’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:</p> + +<blockquote><p>“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 39"> </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.”</p></blockquote> + +<p>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.</p> + +<div class="sidenote">Animal Proteins</div> + +<p>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, there<span class="pagenum" title="Page 40"> </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 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.</p> + +<h3><a name="Hard" id="Hard"></a>Section III—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 41"> </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 “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.</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, “compressed vegetables and +meat bis<span class="pagenum" title="Page 42"> </span><a name="Page_42" id="Page_42"></a>cuits may be nourishing, but what Tommy Atkins needs is bulk in +his inside.”</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 43"> </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 44"> </span><a name="Page_44" id="Page_44"></a>Section IV—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’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 45"> </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 +“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 simi<span class="pagenum" title="Page 46"> </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 “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<span class="pagenum" title="Page 47"> </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">“Good” and “Bad” Foods</div> + +<p>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 +<i>satisfied</i>, even if the foods are not “ideal,” than to be unsatisfied +with what in the abstract seem “ideal” foods.</p> + +<p><span class="pagenum" title="Page 48"> </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, “high” 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 “better” +and as little as possible of the “worse” without attempting to draw a +hard and fast line between the “good” and “bad.”</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—say one or two glassfuls—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 “Indigestible” Foods</div> + +<p><span class="pagenum" title="Page 49"> </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 “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.</p> + +<div class="sidenote">Avoidance of Fads</div> + +<p><span class="pagenum" title="Page 50"> </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 “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.</p> + +<div class="sidenote">Necessity of Medical Examination</div> + +<p>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.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 51"> </span><a name="Page_51" id="Page_51"></a><a name="CHAPTER_III" id="CHAPTER_III"></a>CHAPTER III +<br /> +POISONS</h2> + +<h3><a name="Constipation" id="Constipation"></a>Section I—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’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 52"> </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 53"> </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 54"> </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 55"> </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 56"> </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 “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.</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 57"> </span><a name="Page_57" id="Page_57"></a>Section II—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 “Consumptive Stoop”</div> + +<p>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.</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 58"> </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—2 to 4 lbs.—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 “habitus enteroptoticus,” +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 59"> </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 500–600 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.</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 60"> </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 61"> </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 62"> </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’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 “setting up” +exercises are of incalculable importance in such cases.</p> + +<p><span class="pagenum" title="Page 63"> </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—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 64"> </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’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.”</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 III—Poisons from Without</h3> + +<p>The poisons which hitherto have been mentioned are those developed +within the body,<span class="pagenum" title="Page 65"> </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—beer for<span class="pagenum" title="Page 66"> </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 67"> </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 “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 <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 68"> </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 “moderate” use of alcoholic +beverages shortens human life. (See “<a href="#SECTION_IV">Alcohol</a>” 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, “I’ll stop +smoking when I find it hurting me; it doesn’t hurt me now.” The<span class="pagenum" title="Page 69"> </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 “<a href="#SECTION_V">Tobacco</a>” 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 70"> </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 71"> </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: “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.</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 72"> </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—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 73"> </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 “Typhoid-fly”</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 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 74"> </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 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.</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 75"> </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 76"> </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—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 77"> </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: “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.”</p> + +<p>The Life Extension Institute can furnish<span class="pagenum" title="Page 78"> </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 IV—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—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 79"> </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’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 80"> </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 81"> </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 “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.</p> + +<div class="sidenote">Autointoxication</div> + +<p>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.</p> + +<p>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 ill<span class="pagenum" title="Page 82"> </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—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 83"> </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 84"> </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 85"> </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 86"> </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 87"> </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 88"> </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—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.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 89"> </span><a name="Page_89" id="Page_89"></a><a name="CHAPTER_IV" id="CHAPTER_IV"></a>CHAPTER IV +<br /> +ACTIVITY</h2> + +<h3><a name="Work" id="Work"></a>Section I—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 90"> </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. “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.</p> + +<p>The remedy for the evils of idleness is<span class="pagenum" title="Page 91"> </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’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 92"> </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 93"> </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 94"> </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 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 95"> </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 96"> </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’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 +“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.</p> + +<p>Even those whose work is largely muscular,<span class="pagenum" title="Page 97"> </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—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.</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—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 98"> </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 “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.</p> + +<div class="sidenote">Enjoy Recreation</div> + +<p>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.</p> + +<div class="sidenote">Pleasures of Walking</div> + +<p><span class="pagenum" title="Page 99"> </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 100"> </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 101"> </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, “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.”</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’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.</p> + +<div class="sidenote">Bathing and Swimming</div> + +<p>Bathing and swimming supply, in their nu<span class="pagenum" title="Page 102"> </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 degrees and not +allowed to drop more than 5 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 “he sleeps faster” 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 103"> </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’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’s sleep by +compelling them to rise early for farm “chores,” or in order to sell +papers, or for other “useful” purposes.</p> + +<div class="sidenote">Eating before Retiring</div> + +<p>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<span class="pagenum" title="Page 104"> </span><a name="Page_104" id="Page_104"></a> hours’ sleep, but if he goes to bed soon after a hearty meal, he +usually needs from eight to ten hours’ 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 “hard” 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 105"> </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 II—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 “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.</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 106"> </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 +“cause” is removed, the discontent remains none the less, and fastens +itself on the next thing that comes along.</p> + +<div class="sidenote">The “Cause”</div> + +<p>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.</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 +“real” 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 107"> </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, “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.”</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 “down and out” in the artistic world, after a +period of years “came back” with a masterpiece, having adopted a more +hygienic life.</p> + +<p><span class="pagenum" title="Page 108"> </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’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.”</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—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<span class="pagenum" title="Page 109"> </span><a name="Page_109" id="Page_109"></a> +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.”</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 110"> </span><a name="Page_110" id="Page_110"></a>til 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.”</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 “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.</p> + +<div class="sidenote">Hypochondriacs</div> + +<p><span class="pagenum" title="Page 111"> </span><a name="Page_111" id="Page_111"></a>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.</p> + +<div class="sidenote">“Mind-cure”</div> + +<p>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.<span class="pagenum" title="Page 112"> </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, “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.</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 113"> </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 “half the trouble +never comes.”</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">“One Day at a Time”</div> + +<p>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.</p> + +<div class="sidenote">The Hurry Habit</div> + +<p><span class="pagenum" title="Page 114"> </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 “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.</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">“Religion of Healthymindedness”</div> + +<p>Professor William James commends the adoption of a “religion of +healthymindedness” in which we renounce all wrong or diseased mental +states, cultivating only the<span class="pagenum" title="Page 115"> </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’s “Glad Game,” 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—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 ex<span class="pagenum" title="Page 116"> </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’s Mind</div> + +<p>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, +<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 117"> </span><a name="Page_117" id="Page_117"></a> was advised to “grin and bear it,” +replied that he’d have to bear it, but he’d be hanged if he’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, “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.</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 118"> </span><a name="Page_118" id="Page_118"></a> 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.</p> + +<p>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.”</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 119"> </span><a name="Page_119" id="Page_119"></a><a name="CHAPTER_V" id="CHAPTER_V"></a>CHAPTER V +<br /> +HYGIENE IN GENERAL</h2> + +<h3><a name="Fifteen" id="Fifteen"></a>Section I—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 120"> </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’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<span class="pagenum" title="Page 121"> </span><a name="Page_121" id="Page_121"></a> 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.</p> + +<h3><a name="Unity" id="Unity"></a>Section II—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 “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.</p> + +<div class="sidenote">Medical Specialists</div> + +<p>Any one ailment has a far-reaching effect<span class="pagenum" title="Page 122"> </span><a name="Page_122" id="Page_122"></a> 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.</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 123"> </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 “therefore” caught cold, when what they most needed was not to +keep out of drafts but<span class="pagenum" title="Page 124"> </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, “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.”</p> + +<div class="sidenote">So-called “Overwork”</div> + +<p>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<span class="pagenum" title="Page 125"> </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—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 “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;<span class="pagenum" title="Page 126"> </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 III—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, “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<span class="pagenum" title="Page 127"> </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—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.</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—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 128"> </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 129"> </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—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.</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 130"> </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 +“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,<span class="pagenum" title="Page 131"> </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’s bills. To sleep out-of-doors costs some extra +blankets, bedding,<span class="pagenum" title="Page 132"> </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’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.”</p> + +<div class="sidenote">“I Have No Time”</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 133"> </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">“Too Much Trouble”</div> + +<p>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<span class="pagenum" title="Page 134"> </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 “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<span class="pagenum" title="Page 135"> </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’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 IV—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 136"> </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 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 per cent. were found free of +impairment or of habits of living invit<span class="pagenum" title="Page 137"> </span><a name="Page_137" id="Page_137"></a>ing 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.</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 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;<span class="pagenum" title="Page 138"> </span><a name="Page_138" id="Page_138"></a> 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.</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 “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.”</p> + +<p>These ailments, though regarded as “mi<span class="pagenum" title="Page 139"> </span><a name="Page_139" id="Page_139"></a>nor,” 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.</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 140"> </span><a name="Page_140" id="Page_140"></a> 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.</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 “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 be<span class="pagenum" title="Page 141"> </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 +“Marathon” runners. Kant and Humboldt are cases typical in different +fields of<span class="pagenum" title="Page 142"> </span><a name="Page_142" id="Page_142"></a> 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.</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 143"> </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 V—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’s epoch-making little book, “Man +and the Earth,” he shows, for instance,<span class="pagenum" title="Page 144"> </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. “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.</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 145"> </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 146"> </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—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.</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 147"> </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’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 148"> </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—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.</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’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’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 149"> </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 +“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<span class="pagenum" title="Page 150"> </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—fruits and fibrous vegetables—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 +“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.</p> + +<div class="sidenote">Use of Flesh Food</div> + +<div class="sidenote">Misled Appetites</div> + +<p><span class="pagenum" title="Page 151"> </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 “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<span class="pagenum" title="Page 152"> </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 153"> </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">“Remedies” 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’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<span class="pagenum" title="Page 154"> </span><a name="Page_154" id="Page_154"></a> Nature’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,—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 “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.</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 155"> </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 +“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 civ<span class="pagenum" title="Page 156"> </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’s jungles.</p> + +<h3><a name="Fields" id="Fields"></a><span class="pagenum" title="Page 157"> </span><a name="Page_157" id="Page_157"></a>Section VI—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 158"> </span><a name="Page_158" id="Page_158"></a> 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 <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’s words, “It is within the power of man +to rid himself of every parasitic disease.”</p> + +<p>It is this work which has reduced the general death-rate in civilized +countries and<span class="pagenum" title="Page 159"> </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’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 “<a href="#SECTION_VII">Signs of Increase of the Degenerative Diseases</a>,” +<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 160"> </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’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 “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<span class="pagenum" title="Page 161"> </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’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 162"> </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 163"> </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 164"> </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 “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<span class="pagenum" title="Page 165"> </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’s defect.<span class="pagenum" title="Page 166"> </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 “bred +out.”</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’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 167"> </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. 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 168"> </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 +“<a href="#SECTION_IX">Eugenics</a>” in <span class="smcap"><a href="#SUPPLEMENTARY_NOTES_ON_SPECIAL_SUBJECTS">Supplementary Notes</a></span>.)<span class="pagenum" title="Page 169"> </span><a name="Page_169" id="Page_169"></a></p> + + + +<hr class="major" /> + +<h2><span class="pagenum" title="Page 170"> </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 171"> </span><a name="Page_171" id="Page_171"></a><a name="SECTION_I" id="SECTION_I"></a>SECTION 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’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 172"> </span><a name="Page_172" id="Page_172"></a>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.).</p> + +<p>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.”</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 “shell-fish” and +the one beginning “peanuts”) 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 173"> </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’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 174"> </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 175"> </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 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">“Portion” 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 </td> + <td>15. </td> + <td>14 </td> + <td>0 </td> + <td>86 </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 </td> + <td>19. </td> + <td>33 </td> + <td>5 </td> + <td>62 </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 </td> + <td>7.19</td> + <td>18 </td> + <td>63 </td> + <td>19 </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 </td> + <td>2.66</td> + <td>21 </td> + <td>18 </td> + <td>61 </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 </td> + <td>4.44</td> + <td>21 </td> + <td>4 </td> + <td>75 </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 </td> + <td>16.66</td> + <td>15 </td> + <td>48 </td> + <td>37 </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 </td> + <td>8.7 </td> + <td>2 </td> + <td>23 </td> + <td>75 </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 </td> + <td>17. </td> + <td>20 </td> + <td>8 </td> + <td>72 </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 </td> + <td>7.6 </td> + <td>10 </td> + <td>8 </td> + <td>82 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Carrots, cooked</td> + <td class="tdl">Two servings</td> + <td>164 </td> + <td>5.81</td> + <td>10 </td> + <td>34 </td> + <td>56 </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 </td> + <td>11. </td> + <td>23 </td> + <td>15 </td> + <td>62 </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 </td> + <td>19. </td> + <td>24 </td> + <td>5 </td> + <td>71 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Corn, sweet, cooked</td> + <td class="tdl">One side dish</td> + <td>99 </td> + <td>3.5 </td> + <td>13 </td> + <td>10 </td> + <td>77 </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 </td> + <td>20. </td> + <td>18 </td> + <td>10 </td> + <td>72 </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 </td> + <td>12. </td> + <td>17 </td> + <td>10 </td> + <td>73 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Lentils, cooked</td> + <td class="tdl"></td> + <td>89 </td> + <td>3.15</td> + <td>27 </td> + <td>1 </td> + <td>72 </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 </td> + <td>18. </td> + <td>25 </td> + <td>14 </td> + <td>61 </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 </td> + <td>7.6 </td> + <td>31 </td> + <td>8 </td> + <td>61 </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 </td> + <td>7.1 </td> + <td>13 </td> + <td>5 </td> + <td>82 </td> +</tr> +<tr> + <td class="fn"><span class="pagenum" title= + "Page 176"> </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 </td> + <td>8.4 </td> + <td>12 </td> + <td>40 </td> + <td>48 </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 </td> + <td>5.3 </td> + <td>10 </td> + <td>7 </td> + <td>83 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Parsnips, cooked</td> + <td class="tdl"></td> + <td>163 </td> + <td>5.74</td> + <td>10 </td> + <td>34 </td> + <td>56 </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 </td> + <td>6.3 </td> + <td>25 </td> + <td>3 </td> + <td>72 </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 </td> + <td>3. </td> + <td>23 </td> + <td>27 </td> + <td>50 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Potatoes, baked</td> + <td class="tdl">One good sized</td> + <td>86 </td> + <td>3.05</td> + <td>11 </td> + <td>1 </td> + <td>88 </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 </td> + <td>3.62</td> + <td>11 </td> + <td>1 </td> + <td>88 </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 </td> + <td>3.14</td> + <td>10 </td> + <td>25 </td> + <td>65 </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 </td> + <td>3.57</td> + <td>11 </td> + <td>1 </td> + <td>88 </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 </td> + <td>.6 </td> + <td>4 </td> + <td>63 </td> + <td>33 </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 </td> + <td>1.7 </td> + <td>6 </td> + <td>9 </td> + <td>85 </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 </td> + <td>13. </td> + <td>15 </td> + <td>4 </td> + <td>81 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Radishes, as purchased</td> + <td class="tdl"></td> + <td>480 </td> + <td>17. </td> + <td>18 </td> + <td>3 </td> + <td>79 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Rhubarb, edible portion, average</td> + <td class="tdl"></td> + <td>430 </td> + <td>15. </td> + <td>10 </td> + <td>27 </td> + <td>63 </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 </td> + <td>6.1 </td> + <td>15 </td> + <td>66 </td> + <td>19 </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 </td> + <td>7.4 </td> + <td>12 </td> + <td>10 </td> + <td>78 </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 </td> + <td>3.5 </td> + <td>15 </td> + <td>9 </td> + <td>76 </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 </td> + <td>15. </td> + <td>15 </td> + <td>16 </td> + <td>69 </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 </td> + <td>15.2 </td> + <td>21 </td> + <td>7 </td> + <td>72 </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 </td> + <td>8.7 </td> + <td>13 </td> + <td>4 </td> + <td>83 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Vegetable oysters</td> + <td class="tdl"></td> + <td>273 </td> + <td>9.62</td> + <td>10 </td> + <td>51 </td> + <td>39 </td> +</tr> +<tr class="top"> + <th colspan="8"><span class="pagenum" title= + "Page 177"> </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 </td> + <td>7.3 </td> + <td>3 </td> + <td>7 </td> + <td>90 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apples, baked</td> + <td class="tdl"></td> + <td>94 </td> + <td>3.3 </td> + <td>2 </td> + <td>5 </td> + <td>93 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apples, sauce</td> + <td class="tdl">Ordinary serving</td> + <td>111 </td> + <td>3.9 </td> + <td>2 </td> + <td>5 </td> + <td>93 </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 </td> + <td>5.92</td> + <td>8 </td> + <td>0 </td> + <td>92 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apricots, cooked</td> + <td class="tdl">Large serving</td> + <td>131 </td> + <td>4.61</td> + <td>6 </td> + <td>0 </td> + <td>94 </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 </td> + <td>3.5 </td> + <td>5 </td> + <td>5 </td> + <td>90 </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 </td> + <td>5.9 </td> + <td>9 </td> + <td>16 </td> + <td>75 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Blueberries</td> + <td class="tdl"></td> + <td>128 </td> + <td>4.6 </td> + <td>3 </td> + <td>8 </td> + <td>89 </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 </td> + <td>5.8 </td> + <td>4 </td> + <td>9 </td> + <td>87 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cantaloupe</td> + <td class="tdl">Half ordinary serving</td> + <td>243 </td> + <td>8.6 </td> + <td>6 </td> + <td>0 </td> + <td>94 </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 </td> + <td>4.4 </td> + <td>5 </td> + <td>10 </td> + <td>85 </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 </td> + <td>7.5 </td> + <td>3 </td> + <td>12 </td> + <td>85 </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 </td> + <td>4.8 </td> + <td>5 </td> + <td>15 </td> + <td>80 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Grape fruit</td> + <td class="tdl"></td> + <td>215 </td> + <td>7.57</td> + <td>7 </td> + <td>4 </td> + <td>89 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Grape juice</td> + <td class="tdl">Small glass</td> + <td>120 </td> + <td>4.2 </td> + <td>0 </td> + <td>0 </td> + <td>100 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Gooseberries</td> + <td class="tdl"></td> + <td>261 </td> + <td>9.2 </td> + <td>5 </td> + <td>0 </td> + <td>95 </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 </td> + <td>7.57</td> + <td>9 </td> + <td>14 </td> + <td>77 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Lemon juice</td> + <td class="tdl"></td> + <td>246 </td> + <td>8.77</td> + <td>0 </td> + <td>0 </td> + <td>100 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Nectarines</td> + <td class="tdl"></td> + <td>147 </td> + <td>5.18</td> + <td>4 </td> + <td>0 </td> + <td>96 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Olives, ripe</td> + <td class="tdl">About seven olives</td> + <td>37 </td> + <td>1.31</td> + <td>2 </td> + <td>91 </td> + <td>7 </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 </td> + <td>9.4 </td> + <td>6 </td> + <td>3 </td> + <td>91 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Oranges, juice</td> + <td class="tdl">Large glass</td> + <td>188 </td> + <td>6.62</td> + <td>0 </td> + <td>0 </td> + <td>100 </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 </td> + <td>10. </td> + <td>7 </td> + <td>2 </td> + <td>91 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Peaches, sauce</td> + <td class="tdl">Ordinary serving</td> + <td>136 </td> + <td>4.78</td> + <td>4 </td> + <td>2 </td> + <td>94 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Peaches, juice</td> + <td class="tdl">Ordinary glass</td> + <td>136 </td> + <td>4.80</td> + <td>0 </td> + <td>0 </td> + <td>100 </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 </td> + <td>5.40</td> + <td>4 </td> + <td>7 </td> + <td>89 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pears, sauce</td> + <td class="tdl"></td> + <td>113 </td> + <td>3.98</td> + <td>3 </td> + <td>4 </td> + <td>93 </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 </td> + <td>8. </td> + <td>4 </td> + <td>6 </td> + <td>90 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Raspberries, black</td> + <td class="tdl"></td> + <td>146 </td> + <td>5.18</td> + <td>10 </td> + <td>14 </td> + <td>76 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Raspberries, red</td> + <td class="tdl"></td> + <td>178 </td> + <td>6.29</td> + <td>8 </td> + <td>0 </td> + <td>92 </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 </td> + <td>9.1 </td> + <td>10 </td> + <td>15 </td> + <td>75 </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 </td> + <td>27. </td> + <td>6 </td> + <td>6 </td> + <td>88 </td> +</tr> +<tr class="top"> + <th colspan="8"><span class="pagenum" title= + "Page 178"> </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 </td> + <td>1.3 </td> + <td>40 </td> + <td>60 </td> + <td>00 </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 </td> + <td>2.2 </td> + <td>90 </td> + <td>10 </td> + <td>00 </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 </td> + <td>1.6 </td> + <td>60 </td> + <td>40 </td> + <td>00 </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 </td> + <td>88 </td> + <td>00 </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 </td> + <td>1.2 </td> + <td>25 </td> + <td>75 </td> + <td>00 </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 </td> + <td>.88</td> + <td>18 </td> + <td>82 </td> + <td>00 </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 </td> + <td>1.1 </td> + <td>27 </td> + <td>73 </td> + <td>00 </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 </td> + <td>.87</td> + <td>21 </td> + <td>79 </td> + <td>00 </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 </td> + <td>4. </td> + <td>19 </td> + <td>00 </td> + <td>81 </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 </td> + <td>.96</td> + <td>23 </td> + <td>77 </td> + <td>00 </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 </td> + <td>.96</td> + <td>24 </td> + <td>76 </td> + <td>00 </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 </td> + <td>1.8 </td> + <td>40 </td> + <td>60 </td> + <td>00 </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 </td> + <td>1.2 </td> + <td>35 </td> + <td>65 </td> + <td>00 </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 </td> + <td>86 </td> + <td>00 </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 </td> + <td>28 </td> + <td>72 </td> + <td>00 </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 </td> + <td>.96</td> + <td>19 </td> + <td>81 </td> + <td>00 </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 </td> + <td>1.2 </td> + <td>33 </td> + <td>67 </td> + <td>00 </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 </td> + <td>.99</td> + <td>23 </td> + <td>77 </td> + <td>00 </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 </td> + <td>73 </td> + <td>27 </td> + <td>00 </td> +</tr> +<tr class="top"> + <th colspan="8"><span class="pagenum" title= + "Page 179"> </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 </td> + <td>.98</td> + <td>7 </td> + <td>22 </td> + <td>71 </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 </td> + <td>.96</td> + <td>6 </td> + <td>23 </td> + <td>71 </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 </td> + <td>.89</td> + <td>7 </td> + <td>25 </td> + <td>68 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Custard, caramel</td> + <td class="tdl"></td> + <td>71 </td> + <td>2.51</td> + <td>19 </td> + <td>10 </td> + <td>71 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Custard, milk</td> + <td class="tdl">Ordinary cup</td> + <td>122 </td> + <td>4.29</td> + <td>26 </td> + <td>56 </td> + <td>18 </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 </td> + <td>12 </td> + <td>79 </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 </td> + <td>.8 </td> + <td>6 </td> + <td>45 </td> + <td>49 </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 </td> + <td>.95</td> + <td>10 </td> + <td>12 </td> + <td>78 </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 </td> + <td>.82</td> + <td>6 </td> + <td>33 </td> + <td>61 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pie, apple, as purchased</td> + <td class="tdl">One-third ordinary piece</td> + <td>38 </td> + <td>1.3 </td> + <td>5 </td> + <td>32 </td> + <td>63 </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 </td> + <td>1.1 </td> + <td>5 </td> + <td>32 </td> + <td>63 </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 </td> + <td>1.9 </td> + <td>9 </td> + <td>32 </td> + <td>59 </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 </td> + <td>1.35</td> + <td>6 </td> + <td>36 </td> + <td>58 </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 </td> + <td>1.2 </td> + <td>8 </td> + <td>38 </td> + <td>54 </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 </td> + <td>1.9 </td> + <td>10 </td> + <td>42 </td> + <td>48 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pudding, apple sago</td> + <td class="tdl"></td> + <td>81 </td> + <td>3.02</td> + <td>6 </td> + <td>3 </td> + <td>91 </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. </td> + <td>7 </td> + <td>12 </td> + <td>81 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pudding, cream rice</td> + <td class="tdl">Very small serving</td> + <td>75 </td> + <td>2.65</td> + <td>8 </td> + <td>13 </td> + <td>79 </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. </td> + <td>12 </td> + <td>25 </td> + <td>63 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pudding, apple tapioca</td> + <td class="tdl">Small serving</td> + <td>79 </td> + <td>2.8 </td> + <td>1 </td> + <td>1 </td> + <td>98 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Tapioca, cooked</td> + <td class="tdl">Ordinary serving</td> + <td>108 </td> + <td>3.85</td> + <td>1 </td> + <td>1 </td> + <td>98 </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 </td> + <td>1.2 </td> + <td>3 </td> + <td>7 </td> + <td>90 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apricots, as purchased, average</td> + <td class="tdl"></td> + <td>35 </td> + <td>1.24</td> + <td>7 </td> + <td>3 </td> + <td>90 </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 </td> + <td>.99</td> + <td>2 </td> + <td>7 </td> + <td>91 </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 </td> + <td>1.1 </td> + <td>2 </td> + <td>7 </td> + <td>91 </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 </td> + <td>1.1 </td> + <td>5 </td> + <td>0 </td> + <td>95 </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 </td> + <td>1.14</td> + <td>3 </td> + <td>0 </td> + <td>97 </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 </td> + <td>1.35</td> + <td>3 </td> + <td>0 </td> + <td>97 </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 </td> + <td>1. </td> + <td>3 </td> + <td>9 </td> + <td>88 </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 </td> + <td>1.1 </td> + <td>3 </td> + <td>9 </td> + <td>88 </td> +</tr> +<tr class="top"> + <th colspan="8"><span class="pagenum" title= + "Page 180"> </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 </td> + <td>1.5 </td> + <td>9 </td> + <td>7 </td> + <td>84 </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 </td> + <td>1.3 </td> + <td>12 </td> + <td>10 </td> + <td>72 </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 </td> + <td>1.3 </td> + <td>13 </td> + <td>6 </td> + <td>81 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Corn flakes, toasted</td> + <td class="tdl">Ordinary cereal dishful</td> + <td>27 </td> + <td>.97</td> + <td>11 </td> + <td>1 </td> + <td>88 </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 </td> + <td>.96</td> + <td>10 </td> + <td>5 </td> + <td>85 </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 </td> + <td>.92</td> + <td>9 </td> + <td>11 </td> + <td>80 </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 </td> + <td>.82</td> + <td>9 </td> + <td>20 </td> + <td>71 </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 </td> + <td>.81</td> + <td>11 </td> + <td>24 </td> + <td>65 </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 </td> + <td>4.2 </td> + <td>11 </td> + <td>2 </td> + <td>87 </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 </td> + <td>.96</td> + <td>16 </td> + <td>2 </td> + <td>83 </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 </td> + <td>3.85</td> + <td>14 </td> + <td>15 </td> + <td>71 </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 </td> + <td>5.6 </td> + <td>18 </td> + <td>7 </td> + <td>75 </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 </td> + <td>.86</td> + <td>11 </td> + <td>11 </td> + <td>78 </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 </td> + <td>.98</td> + <td>9 </td> + <td>1 </td> + <td>90 </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 </td> + <td>3.1 </td> + <td>10 </td> + <td>1 </td> + <td>89 </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 </td> + <td>.94</td> + <td>8 </td> + <td>1 </td> + <td>91 </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 </td> + <td>1.2 </td> + <td>12 </td> + <td>7 </td> + <td>81 </td> +</tr> +<tr> + <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a><span class="pagenum" title= + "Page 181"> </span><a name="Page_181" id= + "Page_181"></a></td> + <td class="tdl0">Shredded wheat</td> + <td class="tdl">One biscuit</td> + <td>27 </td> + <td>.94</td> + <td>13 </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 </td> + <td>.97</td> + <td>12 </td> + <td>1 </td> + <td>87 </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 </td> + <td>.96</td> + <td>15 </td> + <td>5 </td> + <td>80 </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 </td> + <td>.96</td> + <td>15 </td> + <td>5 </td> + <td>80 </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 </td> + <td>.97</td> + <td>12 </td> + <td>3 </td> + <td>85 </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 </td> + <td>.81</td> + <td>9 </td> + <td>21 </td> + <td>70 </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 </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 </td> + <td>9.7 </td> + <td>34 </td> + <td>12 </td> + <td>54 </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 </td> + <td>.77</td> + <td>25 </td> + <td>73 </td> + <td>2 </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 </td> + <td>3.12</td> + <td>76 </td> + <td>8 </td> + <td>16 </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 </td> + <td>.82</td> + <td>25 </td> + <td>73 </td> + <td>2 </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 </td> + <td>76 </td> + <td>2 </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 </td> + <td>.8 </td> + <td>25 </td> + <td>74 </td> + <td>1 </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 </td> + <td>.72</td> + <td>25 </td> + <td>73 </td> + <td>2 </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 </td> + <td>1.7 </td> + <td>5 </td> + <td>86 </td> + <td>9 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Kumyss</td> + <td class="tdl"></td> + <td>188 </td> + <td>6.7 </td> + <td>21 </td> + <td>37 </td> + <td>42 </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 </td> + <td>1.06</td> + <td>10 </td> + <td>23 </td> + <td>67 </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 </td> + <td>2.05</td> + <td>24 </td> + <td>50 </td> + <td>26 </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 </td> + <td>9.4 </td> + <td>37 </td> + <td>7 </td> + <td>56 </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 </td> + <td>4.9 </td> + <td>19 </td> + <td>52 </td> + <td>29 </td> +</tr> +<tr> + <td></td> + <td class="tdl0">Whey, as purchased</td> + <td class="tdl">Two glasses</td> + <td>360 </td> + <td>13 </td> + <td>15 </td> + <td>10 </td> + <td>75 </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 182"> </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 </td> + <td>6. </td> + <td>10 </td> + <td>3 </td> + <td>87 </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 </td> + <td>1.05</td> + <td>1 </td> + <td>0 </td> + <td>99 </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. </td> + <td>.5</td> + <td>2.5</td> + <td>97 </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 </td> + <td>1.2 </td> + <td>.5</td> + <td>0 </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 </td> + <td>1.1 </td> + <td>1 </td> + <td>84 </td> + <td>15 </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 </td> + <td>1.3 </td> + <td>2 </td> + <td>91 </td> + <td>7 </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 </td> + <td>14.6 </td> + <td>18 </td> + <td>15 </td> + <td>67 </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 </td> + <td>.86</td> + <td>0 </td> + <td>0 </td> + <td>100 </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 </td> + <td>1.03</td> + <td>0 </td> + <td>0 </td> + <td>100 </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 </td> + <td>1.2 </td> + <td>0 </td> + <td>0 </td> + <td>100 </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 183"> </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 </td> + <td>.53</td> + <td>13 </td> + <td>77 </td> + <td>10 </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 </td> + <td>79 </td> + <td>8 </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 </td> + <td>.49</td> + <td>10 </td> + <td>86 </td> + <td>4 </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 </td> + <td>.50</td> + <td>16 </td> + <td>82 </td> + <td>2 </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 </td> + <td>.57</td> + <td>4 </td> + <td>77 </td> + <td>19 </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 </td> + <td>1.4 </td> + <td>10 </td> + <td>20 </td> + <td>70 </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 </td> + <td>.48</td> + <td>9 </td> + <td>84 </td> + <td>7 </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 </td> + <td>.47</td> + <td>9 </td> + <td>85 </td> + <td>6 </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 </td> + <td>.62</td> + <td>20 </td> + <td>63 </td> + <td>17 </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 </td> + <td>.46</td> + <td>6 </td> + <td>87 </td> + <td>7 </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 </td> + <td>.56</td> + <td>22 </td> + <td>74 </td> + <td>4 </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 </td> + <td>.48</td> + <td>10 </td> + <td>83 </td> + <td>7 </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’s, boiled</td> + <td class="tdl">One large egg</td> + <td>59 </td> + <td>2.1 </td> + <td>32 </td> + <td>68 </td> + <td>00 </td> +</tr> +<tr> + <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td> + <td class="tdl0">Eggs, hen’s whites</td> + <td class="tdl"></td> + <td>181 </td> + <td>6.4 </td> + <td>100 </td> + <td>0 </td> + <td>00 </td> +</tr> +<tr> + <td class="fn"><a href="#Footnote_B_2" class="fnanchor">[B]</a></td> + <td class="tdl0">Eggs, hen’s, yolks</td> + <td class="tdl">Two yolks</td> + <td>27 </td> + <td>.94</td> + <td>17 </td> + <td>83 </td> + <td>00 </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 </td> + <td>3.3 </td> + <td>34 </td> + <td>60 </td> + <td>6 </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 </td> + <td>13. </td> + <td>69 </td> + <td>14 </td> + <td>17 </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 </td> + <td>5.4 </td> + <td>20 </td> + <td>20 </td> + <td>60 </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 </td> + <td>6.3 </td> + <td>16 </td> + <td>47 </td> + <td>37 </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 </td> + <td>29. </td> + <td>85 </td> + <td>00 </td> + <td>15 </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 </td> + <td>8.25</td> + <td>17 </td> + <td>18 </td> + <td>65 </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. M. A., Vol. xlviii, pp. 1316–1324.</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. S. Department of Agriculture Bulletin, No. 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. S. Department of Agriculture Bulletin, No. 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 184"> </span><a name="Page_184" id="Page_184"></a>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.</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 />“Quick Lunch”<br />Restaurant.</th> +</tr> +</thead> +<tbody> +<tr> + <td></td> + <td class="tdl0">Napoleon</td> + <td>418.6 </td> + <td class="tdr">$0.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Crullers</td> + <td>416.6 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cabinet pudding and vanilla sauce</td> + <td>416.6 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cocoanut pie</td> + <td>357 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Bath buns</td> + <td>357 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Bread custard pudding</td> + <td>357 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pineapple pie</td> + <td>357 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Corn muffins</td> + <td>357 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apple pie</td> + <td>357 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">New England pudding with vanilla sauce</td> + <td>312.5 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td><span class="pagenum" title="Page 185"> </span><a name="Page_185" id="Page_185"></a></td> + <td class="tdl0">Chocolate spiced cakes.</td> + <td>312.5 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Walnut layer cake with marshmallow icing</td> + <td>312.5 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Milk crackers</td> + <td>312.5 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Bread pudding with vanilla sauce</td> + <td>312.5 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pumpkin pie</td> + <td>312.5 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Coffee cake</td> + <td>277.7 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Rhubarb pie</td> + <td>277.7 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Old-fashioned molasses cake</td> + <td>277.7 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Lemon pie</td> + <td>277.7 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Butter cakes</td> + <td>277.7 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Minced ham sandwich</td> + <td>277.7 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pork and Boston beans</td> + <td>833.3 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cornmeal cakes with maple cane sirup</td> + <td>500 </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 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cold rice pudding</td> + <td>277.7 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Ham sandwich with roll</td> + <td>250 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Banana layer cake</td> + <td>250 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cocoa</td> + <td>250 </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 </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 </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 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Chocolate cornstarch with cream</td> + <td>227.2 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Wheat cakes with maple cane sirup</td> + <td>500 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Milk crackers and milk</td> + <td>500 </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 </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 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Hot corn bread</td> + <td>416.6 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Indian pudding with maple sauce</td> + <td>227.2 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cream roll</td> + <td>227.2 </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 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Graham crackers</td> + <td>227.2 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Oyster pie</td> + <td>625 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td><span class="pagenum" title="Page 186"> </span><a name="Page_186" id="Page_186"></a></td> + <td class="tdl0">Apple tapioca pudding</td> + <td>227.2 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Potato salad</td> + <td>416.6 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Chocolate layer cake</td> + <td>208.3 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Egg plant fried in butter</td> + <td>625 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Buckwheat cakes with maple cane sirup</td> + <td>417.6 </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 </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 </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 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Vanilla cornstarch with cream</td> + <td>208.3 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cocoanut cake</td> + <td>208.3 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cream cheese walnut sandwich</td> + <td>208.3 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Rice croquette with bacon</td> + <td>625 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Baked apple with cream</td> + <td>416.6 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Baked beans with macaroni</td> + <td>625 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cup of coffee (containing cream and sugar)</td> + <td>192.3 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cherry pie</td> + <td>357 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Pound cake</td> + <td>357 </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 </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 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cream tapioca pudding</td> + <td>192.3 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Soda crackers and milk</td> + <td>357 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Strawberry pie</td> + <td>357 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Chocolate eclair</td> + <td>192.3 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Rice cakes with maple cane sirup</td> + <td>625 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td><span class="pagenum" title="Page 187"> </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Peach pie</td> + <td>357 </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 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Huckleberry pie</td> + <td>357 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">French toast with maple cane sirup.</td> + <td>625 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Blackberry pie</td> + <td>357 </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 </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 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Hot rice with cream</td> + <td>500 </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 </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 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Cream</td> + <td>500 </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 </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 </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 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.25</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Apple fritters with fruit sauce</td> + <td>312.5 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">French fried potatoes, extra order</td> + <td>312.5 </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 </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 </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 </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 </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 </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 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td><span class="pagenum" title="Page 188"> </span><a name="Page_188" id="Page_188"></a></td> + <td class="tdl0">Hot rice with butter</td> + <td>312.5 </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 </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 </td> + <td class="tdr">.25</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Buttered toast</td> + <td>312.5 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Fish cakes with poached egg</td> + <td>625 </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 </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 </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 </td> + <td class="tdr">.30</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Baked apple</td> + <td>138.8 </td> + <td class="tdr">.05</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Baked apple with ice cream</td> + <td>277.7 </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 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.25</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Baked apple custard with whipped cream</td> + <td>250 </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 </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 </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 </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 </td> + <td class="tdr">.50</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Fresh cooked oatmeal with cream</td> + <td>416.6 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Sliced bananas with cream</td> + <td>250 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.25</td> +</tr> +<tr> + <td><span class="pagenum" title="Page 189"> </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 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Green split pea soup</td> + <td>227.2 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Vanilla ice cream</td> + <td>227.2 </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 </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 </td> + <td class="tdr">.10</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Strawberry tart</td> + <td>227.2 </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 </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 </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 </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 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Vegetable soup</td> + <td>192.3 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Strawberries with cream</td> + <td>277.7 </td> + <td class="tdr">.15</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Strawberry short cake</td> + <td>277.7 </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 </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 </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 </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 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Strawberries with ice cream</td> + <td>192.3 </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 </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 </td> + <td class="tdr">.20</td> +</tr> +<tr> + <td></td> + <td class="tdl0">Watermelon</td> + <td>125 </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 190"> </span><a name="Page_190" id="Page_190"></a></td> + <td class="tdl0">Sliced tomatoes with lettuce</td> + <td>50 </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 </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 per 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>“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>“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<span class="pagenum" title="Page 191"> </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 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.</p> + +<p>“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 $.25 for 2,500 calories, or less than a cent per +hundred calories, a cost which is the standard striven for in school +lunches. The table is given on the next page.</p> + +<table summary=""> +<caption><span class="pagenum" title="Page 192"> </span><a name= + "Page_192" id="Page_192"></a> +ESTIMATED WHOLESALE COST OF THE + UNCOOKED INGREDIENTS OF 2500 CALORIES CONTAINED IN STANDARD + FOODS ARRANGED ACCORDING TO THEIR INCREASING COST. +</caption> +<tr> + <td></td> + <td class="tdl">Apple tapioca pudding</td> + <td>$.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 193"> </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 per cent. of the total.</p></div> + +<p>“Contemplation of these results may be made after the housekeeper has +carefully gone<span class="pagenum" title="Page 194"> </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>“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>“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.”</p> + +<h5><span class="pagenum" title="Page 195"> </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 für Physiologie</i> XXXI. Band. 1., +2 u. 3. Heft, Leipzig, Verlag Von Veit & 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 “respiration calorimeter.”</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.–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 Hrs Work, + 16 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">5–0</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">5–8</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">5–5</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">5–10½</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">6–0</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">5–4½</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">5–4</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">5–5</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">5–11</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">5–8</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">5–7</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">5–5½</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">5–11</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">5–8</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">5–5</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">5–5</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">5–3</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">5–6</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">5–3</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">5–3</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">5–3</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">5–3</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">5–3</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">5–3</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">5–4</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">5–3</td> + <td>112</td> + <td>61</td> + <td>.54</td> + <td>127</td> + <td>1992</td> +</tr> +</table> + +<p><span class="pagenum" title="Page 196"> </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 84 calories × 16 h.</td><td>1344</td></tr> +<tr><td class="tdr">During work 451 calories × 8 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 calories × 16 h.</td><td>1152</td></tr> +<tr><td class="tdr">124 calories × 8 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 197"> </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—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.</p> + +<div class="sidenote">Diet and Endurance</div> + +<p>We have quoted Rubner (<i>vide</i> page <a href="#Page_38">38</a>) 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.</p> + +<p>An experiment was made by one of the authors to determine this question. +The ex<span class="pagenum" title="Page 198"> </span><a name="Page_198" id="Page_198"></a>periment 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.</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 199"> </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 hours and 1 exceeded 3 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 se</i>.</p> + +<p><span class="pagenum" title="Page 200"> </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’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.</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>—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<span class="pagenum" title="Page 201"> </span><a name="Page_201" id="Page_201"></a> 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.</p> + +<p>2. <i>Following instinct.</i>—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 202"> </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 “mechanical diet +indicator” devised for the<span class="pagenum" title="Page 203"> </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 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.</p> + +<p>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.</p> + +<p><span class="pagenum" title="Page 204"> </span><a name="Page_204" id="Page_204"></a>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.</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 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 205"> </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 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 206"> </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.–Mar.</th> + <td>33+</td> + <td>36</td> + <td>50</td> + <td>—</td> + <td>26</td> + <td>18+</td> + <td>66+</td> + <td>33</td> +</tr> +<tr> + <th>Jan.–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 “+”</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">“Pure” 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 207"> </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 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.</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 per 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 per cent.</p> + +<p>We are quite safe in saying, therefore, that the average improvement of +the eight men who improved was 90 per 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 208"> </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 “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.</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 209"> </span><a name="Page_209" id="Page_209"></a> 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.</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 “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 <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. G.: <i>Autointoxication and Sub-Infection</i>, British Medical +Journal, January 24, 1914, p. 177; Jour. A. M. A., XII, No. 9, +p. 701.</p> + +<p class="refs">Benedict, F. G., and Carpenter, Thorne M.: <i>The Metabolism and +Energy Transformation of Healthy Man During Rest</i>, Carnegie +Institution of Washington, D. C., 1910.</p> + +<p class="refs">Benedict, F. G.: <i>The Nutritive Requirements of the Body</i>, Amer. +Jour. of Physiology, 1906, XVI, pp. 409–437.</p> + +<p class="refs"><span class="pagenum" title="Page 210"> </span><a name="Page_210" id="Page_210"></a>Benedict, F. G.: <i>The Factors Affecting Normal Basal Metabolism</i>, +Proc. Nat. Acad. Sc., 1915, I, p. 105.</p> + +<p class="refs">Benedict, F. G., and Smith, H. M.: <i>The Influences of Athletic +Training upon Basal Metabolism</i>, Proc. Nat. Acad. Sc., 1915, I, +p. 102.</p> + +<p class="refs">Benedict, F. G., and Emmes, L. E.: <i>A Comparison of the Basal +Metabolism of Normal Men and Women</i>, Proc. Nat. Acad. Sc., 1915, +I, p. 104.</p> + +<p class="refs">Benedict, F. G., and Cathcart, Edward P.: <i>Muscular Work</i>, Carnegie +Institution of Washington, D. C., 1913.</p> + +<p class="refs">Bryce, Alexander: <i>Modern Theories of Diet</i>, New York, Longmans, +Green & 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 & Company, New York and London, 1915.</p> + +<p class="refs">Chittenden, Russell H.: <i>Physiological Economy in Nutrition</i>, +Frederick A. Stokes & Company, New York, 1904.</p> + +<p class="refs">Chittenden, Russell H.: <i>The Nutrition of Man</i>, Frederick A. Stokes +& Company, New York, 1907.</p> + +<p class="refs">Editorial: <i>Newer Aspects of Metabolism</i>, Jour. A. M. A., 1915, +LXIV, p. 1327.</p> + +<p class="refs">Fisher, Irving: <i>A Graphic Method in Practical Dietetics</i>, Jour. +A. M. A., 1907, XLVIII, pp. 1316–1324.</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. 1–46.</p> + +<p class="refs">Fisk, Eugene Lyman: <i>A Sensible Diet for the Average Man and Woman</i>, +New York Medical Journal, July 4, 1914.</p> + +<p class="refs">Gephart, F. 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. X.: <i>What Shall I Eat?</i> Rebman Company, New York, 1911.</p> + +<p class="refs"><span class="pagenum" title="Page 211"> </span><a name="Page_211" id="Page_211"></a>Hall, Winfield S.: <i>Nutrition and Dietetics</i>, D. Appleton & 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. 1334–1337.</p> + +<p class="refs">Hindhede, M.: <i>What to Eat and Why</i>, Ewart, Seymour & Company, Ltd., +London, 1914.</p> + +<p class="refs">Hutchison, Robert: <i>Food and the Principles of Dietetics</i>, William +Wood & 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. B. +Saunders & 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. 522–526.</p> + +<p class="refs">Pavlov, I. P.: <i>The Work of the Digestive Glands</i>, Charles Griffin & +Company, Ltd., London, 1910, second English edition, translated +by W. H. Thompson.</p> + +<p class="refs">Rose, Mary Swartz: <i>A Laboratory Hand-Book for Dietetics</i>, +Macmillan & Company, New York and London, 1914.</p> + +<p class="refs">Sherman, H. C.: <i>Chemistry of Food and Nutrition</i>, The Macmillan +Company, New York, 1913.</p> + +<p class="refs">Sherman, H. C.: <i>Food Products</i>, The Macmillan Company, New York, +1914.</p> + +<p class="refs">Stiles, Percy Goldthwaite: <i>Nutritional Physiology</i>, N. B. Saunders +Company, Philadelphia and London, 1912.</p> + +<p class="refs">Tigerstedt, Robert: <i>A Text-Book of Human Physiology</i>, D. Appleton & +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 & 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 212"> </span><a name="Page_212" id="Page_212"></a><a name="SECTION_II" id="SECTION_II"></a>SECTION II +<br /> +NOTES ON OVERWEIGHT AND UNDERWEIGHT</h2> + + +<p>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.</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—while +covered by life insurance premiums—is yet far<span class="pagenum" title="Page 213"> </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—OVER AVERAGE WEIGHTS</h5> + +<table class="innercols" summary="Death rate in overweight men at various ages."> + <caption class="center">Experience of 43 American Companies—1885–1908.<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>20–24</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>25–29</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>30–34</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>35–39</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>40–44</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>45–49</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>50–56</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>57–62</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 per 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 II, +page 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 30, the period of full maturity, as experience<span class="pagenum" title="Page 214"> </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—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—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 215"> </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 216"> </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 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.</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 217"> </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 “Setting-up” exercises described in the “Notes on +Posture,” page <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 218"> </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’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 “systems” 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 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<span class="pagenum" title="Page 219"> </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—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, 1885–1908<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>20–24</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>25–29</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>30–34</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>35–39</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>40–44</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>45–49</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>50–56</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>57–62</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 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.</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 11, +page 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 220"> </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 “A lean horse for a long race,” holds good.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 221"> </span><a name="Page_221" id="Page_221"></a><a name="SECTION_III" id="SECTION_III"></a>SECTION 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>—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 222"> </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>—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>—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>—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>—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 223"> </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 “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.</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 224"> </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 “toeing out” 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 225"> </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 226"> </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 227"> </span><a name="Page_227" id="Page_227"></a><a name="SECTION_IV" id="SECTION_IV"></a>SECTION 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’ Life of<span class="pagenum" title="Page 228"> </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. 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 (“[1]” 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. Y., does not +support such a postulate. During a twelve years’ experience<span class="pagenum" title="Page 229"> </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 cent.</td></tr> +<tr><th>Farmers </th><td>19</td><td class="tdc"> " " </td></tr> +<tr><th>Clerks </th><td>15</td><td class="tdc"> " " </td></tr> +<tr><th>Miscellaneous (earning $15 to $25 per week)</th><td>62</td><td class="tdc"> " " </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’ class in that company:</p> + +<blockquote><p>The total abstainer class was not <ins class="correction" title="Transcriber’s note: The original had no closing quotation mark.">“nursed”</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 230"> </span><a name="Page_230" id="Page_230"></a>UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON<br /> +HEALTHY MALES—WHOLE LIFE POLICIES<br /> +1866–1910</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> – – – – – –</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> — - — - —</td><td>66%</td></tr> +</table> +</div> + +<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS—STANDARD RISKS—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—ACCORDING TO THE MORTALITY TABLES UPON +WHICH PREMIUMS ARE BASED—100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY +DIED.</p></div> +</div> + + +<div class="graph"> +<h5 class="graphtext"><span class="pagenum" title="Page 231"> </span><a name="Page_231" id="Page_231"></a>SCEPTRE LIFE ASSOCIATION OF LONDON<br /> +WHOLE LIFE POLICIES<br /> +1884–1911</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> – – – – – –</td><td>80%</td></tr> + +<tr><th>ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td> — - — - —</td><td>52%</td></tr> +</table> +</div> + + +<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS—STANDARD RISKS—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 232"> </span><a name="Page_232" id="Page_232"></a>THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW<br /> +HEALTHY MALES—WHOLE LIFE POLICIES<br /> +1883–1912</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> – – – – – –</td><td>66%</td></tr> + +<tr><th>ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY</th><td> — - — - —</td><td>48%</td></tr> +</table> +</div> + +<p class="graphtext center">MORTALITY AMONG NON-ABSTAINERS—STANDARD RISKS—43.5% HIGHER THAN AMONG +ABSTAINERS</p> +</div> + +<h5 class="graphtext"><span class="pagenum" title="Page 233"> </span><a name="Page_233" id="Page_233"></a>COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE +COMPANIES 1885–1908</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—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 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 GLASSES OF BEER OR +1 GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE & STANDARD RISKS</th> +<td>186</td> +<td style="font-size:170%; text-align:left;">|||||||||||||||||||||||||||||||||||||||||||||||</td> +</tr> +</table> + +<p><span class="pagenum" title="Page 234"> </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’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 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.</p> + +<p>Second: Individuals who took two glasses of beer, or a glass of whisky, +or their alcoholic<span class="pagenum" title="Page 235"> </span><a name="Page_235" id="Page_235"></a> equivalent, each day. In this group the mortality +was 18 per 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 per 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 cent.</td> +</tr> +<tr> + <td class="tdl">Having past excesses</td> + <td>50</td> + <td class="tdc">" "</td> +</tr> +<tr> + <td class="tdl">Very moderate drinkers</td> + <td>18</td> + <td class="tdc">" "</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’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 236"> </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 1896–1912<ins class="correction" title="Transcriber’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">1896–1900.</th> + <th colspan="4">1908–1912.</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 </td> + <td>1.37</td> + <td>1.66</td> + <td class="dbl">28.43</td> + <td>22.4 </td> + <td>1.09</td> + <td>1.29</td> + <td>24.78</td> +</tr> +<tr> + <th>United Kingdom</th> + <td>31.6 </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 </td> + <td>19.9 </td> + <td>1.7 </td> + <td class="dbl">27.1 </td> + <td>8.6 </td> + <td>24.7 </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 237"> </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 238"> </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—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.</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—“the judgment of the reason comes +limping along after the hasty action.”</p> + +<p>It is now conceded that alcohol is not a real brain stimulant, but acts +by narrowing the<span class="pagenum" title="Page 239"> </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 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 240"> </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 per cent. of the red cells lose their resistance after the +administration of 450 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 241"> </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 Grünbaum, 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 “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 <i>loss of +body heat</i>, 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<span class="pagenum" title="Page 242"> </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 “deadening” 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 243"> </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’s own feelings are not safe<span class="pagenum" title="Page 244"> </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 “work and alcohol do +not belong together, especially when the work demands wideawakeness, +attention, exactness and endurance.”</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’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 245"> </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. 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. 473; +Medical Record, LXXX, p. 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. 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. 248–272.</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. 11–13.</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, 1809–1913 (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.</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 Vorgänge durch einige Arzneimittel</i>, Verlag von Gustav +Fisher, Jena, 1892; Aschaffenburg, Gustav: <i>Praktische Arbeit unter +Alkoholwirkung, Psychologische Arbeiten</i>, 1896, I, pp. 608–626; Kurz, +Ernest, and Kraepelin, Emil: <i>Ueber die Beeinflussung psychischer +Vorgänge durch regelmässigen Alkoholgenuss, Psychologische Arbeiten</i>, +1901, III, pp. 417–457; Mayer, Martin: <i>Ueber die Beeinflussung der +Schrift durch den Alkohol, Psychologische Arbeiten</i>, 1901, III, +pp. 535–586; Rudin, Ernst: <i>Ueber die Dauer der psychischen +Alkoholwirkung, Psychologische Arbeiten</i>, IV, pp. 1–44.</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 15–50 cm3 koncentrert spiritus +paa erindringsevnen</i>, Norsk. Mag. f. Laegevidensh., 1910, LXXI, +pp. 605–626; The Lancet (London), 1910, II, p. 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 & Company, Boston, 1913, p. 84.</p></div> + +<div class="footnote"><p><span class="pagenum" title="Page 246"> </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 für +Physiologie, 1902–3, XCIII, p. 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. F.: <i>Ueber den Einfluss von Alkohol, Zucker +und Thee auf die Leistungsfähigkeit des Muskels</i>, Munchen Med. +Wchnschr., 1914, LI, pp. 18–94.</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. B. Saunders Company, Philadelphia and London, 1913, +p. 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. 445–446. Read before +the Twelfth International Anti-Alcoholic Congress, held in London, July, +1909; <i>Uber die Einwirkung der kleinsten Alkoholengen auf die +Widerstandsfähigkeit des tierischen Organismus mit besonderer +Berücksichtigung der Nachkommenschaft</i>, <i>Ztschr. f. Hyg. u. +Infections-krankheiten</i>, LVIII, 1907–8, p. 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. 425–444.</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. 241–246. 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.</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. M. A., 1911, LVII, pp. 474–76.</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. V.: <i>Weitere Mitteilungen über +Resistenzverminderung der Erythrozyten nach Alkoholgenuss</i>, Deutsch. +Med. Wchnschr., 1912, XXXVIII, p. 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. W.: <i>The Lowering of Stability of +Erythrocytes in Alcoholic Intoxication</i>, Russky Vratch, 1912, II, +p. 1324; New York Med. Jour., 1912, XCVI, p. 1040.</p></div> + +<div class="footnote"><p><span class="pagenum" title="Page 247"> </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. R.: <i>The Relation of Alcohol to Immunity</i>, +The Lancet (London), 1909, VII, pp. 1580–82.</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. 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.</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. B. +Lippincott Company, Philadelphia, 1903. Cartwright Prize of the Alumni +Ass’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. 145–153. Read before the Association of American Physicians, May 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’s note: Original reads ‘Grübaum’.">Grünbaum</ins>: <i>Uber den +Einfluss des Alkohols auf den Blutdruck und die Herzarbeit in +pathologischen Zuständen</i>, Namentlich beim Fieber, Deutsch. Arch. f. +klin. Med., 1909, XCVI, pp. 153–162.</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 Zuständen</i>, 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.</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. A., and Benedict, F. 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. B.: <i>The Effect of Alcohol and Alcoholic Fluids +Upon the Excretion of Uric Acid in Man</i>, Amer. Jour. Physiol., 1904, +XII, pp. 13–37.</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. B., and Hilditch, Warren W.: <i>The Influence of +Alcohol Upon Nitrogenous Metabolism in Men and Animals</i>, Amer. Jour. +Physiol., 1910, XXVII, pp. 1–23.</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. R.: <i>A Study of Further Generations of +Mammals from Ancestors Treated with Alcohol</i>, Proc. Soc. Exper. Biol. +and Med., 1914, XI, p. 136.</p></div> + +<div class="footnote"><p><span class="pagenum" title="Page 248"> </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—Studies in the Pathology of Alcoholism</i>, Year Book, United +States Brewers’ Association, 1914, p. 168.</p></div> + +<hr class="minor" /> + +<p class="refs">Bastedo, Walter A.: <i>Materiel Medico, Pharmacology and Therapeutics</i>, +W. B. Saunders Company, Philadelphia and London, 1913, p. 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. 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. 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. 480–81.</p> + +<p class="refs">Dixon, W. E.: <i>Alcohol in Relation to Life</i>, The Nineteenth Century, +1910, LXVII, pp. 516, 523.</p> + +<p class="refs">“Ethyl Alcohol,” <i>The Dispensatory of the United States of America</i>, +J. B. Lippincott & Company, Philadelphia, 19th edition, p. 102.</p> + +<p class="refs">Ewald: <i>Alcohol in Relation to Infectious Diseases</i>, Med. Rec., 1913, +LXXXIV, p. 75. Read before the Fourth National Congress on +Physiotherapy, Berlin, March 26, 1913.</p> + +<p class="refs">Horsley, Sir Victor: <i>Discussion on Alcohol in Therapeutics</i>, Med. Rec., +1912, LXXI, p. 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. 27–37.</p> + +<p class="refs">Kelynak, T. M.: <i>The Drink Problem</i>, London, Methuen & Company, 1907.</p> + +<p class="refs"><span class="pagenum" title="Page 249"> </span><a name="Page_249" id="Page_249"></a>Landau, Anastazy: <i>Beitrage zur hehre vom Purinstoffwechsel und zur +Frage über den Alkoholeinfluss auf die Harnsaureausscheidung</i>, Deutsch. +Arch. f. klin. Med., XCV, 1908–9, pp. 280–328.</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. 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.</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. 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. I, p. 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 & 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. M. A., 1913, LXI, p. 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. 517.</p> + + +<h3><span class="pagenum" title="Page 249a"> </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. 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 cubic centimeters, or about 8 teaspoon<span class="pagenum" title="Page 249b"> </span><a name="Page_249b" id="Page_249b"></a>fuls, and 45 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 “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.</p> + +<p>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.</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 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<span class="pagenum" title="Page 249c"> </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 per 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 per 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 per cent. Finger-movements, measured in an exceedingly +delicate way, were reduced in speed 9 per 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 “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-<span class="pagenum" title="Page 249d"> </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 “decrease organic +efficiency.” 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 “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<span class="pagenum" title="Page 249e"> </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 +“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.</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 249f"> </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>Konrádi<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’ 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. C.: <i>The Psychological Effects of Alcohol</i>, +The Carnegie Institution, Washington, D. C., 1916. +</p><p> +Benedict, E. C.: <i>The Psychologic Effect of Alcohol on Man</i>, The Journal +A. M. A., 1916, lxvi, p. 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. 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. 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. M. A., 1916, lxvi, p. 962, +p. 1122.</p></div> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 250"> </span><a name="Page_250" id="Page_250"></a><a name="SECTION_V" id="SECTION_V"></a>SECTION 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">“Hail! Social Pipe—Thou foe to care,<br /> +Companion of my elbow chair;<br /> +As forth thy curling fumes arise,<br /> +They seem an evening sacrifice—<br /> +An offering to my Maker’s praise<br /> +For all His benefits and grace.”<br /> +</p> +<p class="quotsig">Dr. Garth.</p> +</blockquote> + +<blockquote class="poem"><p class="hang">“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.”</p> + +<p class="quotsig">James I.</p> +</blockquote> + +<div class="sidenote">What it Is</div> + +<p>Tobacco is a plant, Nicotiana Tabacum of<span class="pagenum" title="Page 251"> </span><a name="Page_251" id="Page_251"></a> 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.</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’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 252"> </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 5.3 </td> + <td>per 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 </td> + <td class="tdc">" "</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">" "</td> +</tr> +<tr> + <th colspan="3" class="center">(Home grown—after fermentation.)</th> +</tr> +<tr> + <td class="tdl">U. S. Dept. of Agriculture<a href="#Footnote_40_57" class= + "fnanchor">[40]</a></td> + <td>.94 to 5. </td> + <td class="tdc">" "</td> +</tr> +<tr> + <th colspan="3" class="center">(Domestic.)</th> +</tr> +</table> + +<p>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.</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 253"> </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 254"> </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 “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.</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 cent.</td> +</tr> +<tr> + <th>Cigar smoke</th> + <td>85 to 97</td> + <td class="tdc">" "</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 cent.</td> +</tr> +<tr> + <th>Pipe mixture smoke, smoked as cigarets</th> + <td>79</td> + <td class="tdc">" "</td> +</tr> +<tr> + <th>Pipe smoke</th> + <td>77 to 92</td> + <td class="tdc">" "</td> +</tr> +<tr> + <th>Cigar smoke</th> + <td>31 to 63</td> + <td class="tdc">" "</td> +</tr> +</table> + +<p><span class="pagenum" title="Page 255"> </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 per 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 256"> </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 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.<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 257"> </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 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 </td> +</tr> +<tr> + <td class="tdl">Non-smokers</td> + <td class="tdr">25</td> + <td class="tdr">17</td> + <td class="tdr">68 </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 </td> +</tr> +<tr> + <th>Non-Smokers</th> + <td class="tdr">17</td> + <td class="tdr">14</td> + <td class="tdr">82 </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 </td> +</tr> +<tr> + <td class="tdl">Non-smokers</td> + <td class="tdr">15</td> + <td class="tdr">12</td> + <td class="tdr">80 </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 </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 258"> </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"> </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"> </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’s conclusions were as follows:</p> + +<ol> +<li>Only half as many smokers as non-smokers are successful in the +“try outs” for football squads.</li> +<li>In the case of able-bodied men smoking is associated with loss of +lung capacity amounting to practically 10 per 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 259"> </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 260"> </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 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 10½ per cent. decrease in mental efficiency.</li> +<li>The greatest actual loss was in the field of imagery, +22 per 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 261"> </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. 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 years and a +body of 180,000 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 262"> </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 per cent. of the expected.</p></div> + +<div class="sidenote">Interpretation</div> + +<p>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.</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 263"> </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’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 264"> </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 265"> </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 +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<span class="pagenum" title="Page 266"> </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—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.</p> + +<p><span class="pagenum" title="Page 267"> </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—</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—</p> + +<p>Eighth: The per capita consumption has rapidly increased in recent +years, while—</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 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.</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 268"> </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. 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. 23.</p></div> + +<div class="footnote"><p><span class="pagenum" title="Page 269"> </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. W.: <i>The Relation of Nicotin to the Burning +Quality of Tobacco</i>, U. S. Department of Agriculture, Bureau of Plant +Industry, Bulletin No. 141, Sept. 30, 1909, p. 15; <i>A New Method for the +Determination of Nicotin in Tobacco</i>, U. S. Department of Agriculture, +Bureau of Plant Industry, Bulletin No. 102, July 6, 1907, p. 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. B.: <i>Untersuchungen über das Tabakrauchen</i>, +Munchen, med. Wchnschr., 1908, LV, pp. 723–25; <i>The Physiological Action +of Tobacco Smoke</i>, Med. Rec., 1908, LXXIII, pp. 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. 944–947.</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. W.: <i>The Relation of Nicotin to the Burning +Quality of Tobacco</i>, U. S. Department of Agriculture, Bureau of Plant +Industry, Bulletin No. 141, Sept. 30, 1909, p. 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. A.: <i>The Effect of Tobacco Smoke upon the +Blood Vessels of Animals</i>, Russky Vratch, 1907, VI, p. 189; 1908, VII, +pp. 429–431; Med. Rec, 1908, LXXXIV, pp. 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. M. A., 1914, LXII, pp. +461–2; <i>Ueber die Beeinflussung des systolischen und diastolischen +Blutdrucks durch Tabakrauchen</i>, Ztschr. f. exper. Path. u. Therap., +1913, XIV, pp. 352–365; Pawinski, J.: <i>Ueber den Einfluss unmassigen +Rauchens (des Nikotins) auf die Gefässe und das Herz</i>, Ztsch. f. klin. +Med., Berl., 1914, LXXX, pp. 284–305.</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. 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. Y. Med. Jour., 1914, XCIX, pp. 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. 474.</p></div> + +<div class="footnote"><p><span class="pagenum" title="Page 270"> </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 Beiträge +zur chronischen Tabakvergiftung</i>, Wien. klin. Wchnschr., 1914, XXVII, +pp. 497–501; <i>Experimental and Clinical Study of Chronic Tobacco +Poisoning</i>, Jour. A. M. A., 1914, LXII, p. 1764; Pekanovits. <i>Effects of +Tobacco Smoking</i>, Jour. A. M. A., 1914, LXXII, p. 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 4, 1908, +pp. 421–23–51.</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. 381; +Editorial, <i>Nicotin and Adrenals</i>, Jour. A. M. A., 1912, LXIII, +p. 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. 34, +p. 1884. Dixon, A. S.: Proceedings of the Academy of Natural Sciences, +Philadelphia, Nov. 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. S.: Jour. A. M. A., May 30, 1914, LXII, +p. 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. 34, Government Printing Office, Washington, D. C.</p></div> + +<hr class="minor" /> + +<p class="refs">Bamberger, J.: <i>Hygiene of Cigar Smoking</i>, Abstr. Jour. A. M. A., 1904, +XLIII, p. 706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904, +LI, pp. 1344–1345.</p> + +<p class="refs">Current Comment: <i>Some New Evidence on the Tobacco Question</i>, Jour. +A. M. A., 1912, LIX, p. 1798.</p> + +<p class="refs">Editorial: <i>The Pharmacology of Tobacco Smoke</i>, Jour. A. M. A.. 1909, +LII, p. 386.</p> + +<p class="refs">Editorial: <i>The Use of Tobacco</i>, Jour. A. M. A., 1910, LX, p. 32.</p> + +<p class="refs">Editorial: <i>Tobacco-Smoking and Circulation</i>, Jour. A. M. A., 1914, +XLII, p. 461.</p> + +<p class="refs">Hochwart, L. Von Frankl: <i>Die Nervösen, Erkrankungen der Tabakraucher</i>, +Deutsch. med. Wchnschr., 1911, XXXVII, pp. 2273, 2321.</p> + +<p class="refs"><span class="pagenum" title="Page 271"> </span><a name="Page_271" id="Page_271"></a>Index Catalogue of the Library of the Surgeon-General’s Office, second +series, XVIII, pp. 297–306.</p> + +<p class="refs">Larrabee, R. C.: <i>Tobacco and the Heart</i>, Abstr. Jour. A. M. A., 1903, +XLI, p. 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. 171.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 272"> </span><a name="Page_272" id="Page_272"></a><a name="SECTION_VI" id="SECTION_VI"></a>SECTION 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 273"> </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 274"> </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 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<span class="pagenum" title="Page 275"> </span><a name="Page_275" id="Page_275"></a> 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.</p> + +<div class="sidenote">Light Clothing</div> + +<p>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.</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 degrees. In ordinary offices or dwelling rooms, the +temperature should not be allowed to rise above 68 degrees and adequate +ventilation should be provided.</p> + +<div class="sidenote">Fresh Air</div> + +<p><span class="pagenum" title="Page 276"> </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 277"> </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 “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<span class="pagenum" title="Page 278"> </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’s note: Original reads ‘hot-foot bath’">hot foot-bath</ins>, +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.</p> + +<p>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<span class="pagenum" title="Page 279"> </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’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.</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 “stuff a cold and starve<span class="pagenum" title="Page 280"> </span><a name="Page_280" id="Page_280"></a> 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.”</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’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.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 281"> </span><a name="Page_281" id="Page_281"></a><a name="SECTION_VII" id="SECTION_VII"></a>SECTION 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 282"> </span><a name="Page_282" id="Page_282"></a>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.</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 283"> </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. & N.J. 1880–1910 +L.E.I. Inc. +ENGLAND & WALES IN BROKEN LINE" title="" /> +<p class="caption center">INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS +<br />MASS. & N.J. 1880–1910 +<br />L.E.I. Inc. +<br />ENGLAND & 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 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>.—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 284"> </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 & 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 & 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 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.</p> + +<div class="figcenter" style="width: 486px;"> +<span class="pagenum" title="Page 285"> </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 (1900–1910 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.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 286"> </span><a name="Page_286" id="Page_286"></a> +<a name="SECTION_VIII" id="SECTION_VIII"></a>SECTION 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. S. Reg. Area 1900 P’sons</th> + <th colspan="2" class="dbl" abbr="Prussia"><span class="smcap">Prussia 1900–01</span></th> + <th colspan="2" class="dbl" abbr="France"><span class="smcap">France</span> 1899–1902</th> + <th colspan="2" class="dbl" abbr="Italy"><span class="smcap">Italy 1899–1902</span></th> + <th colspan="2" abbr="Sweden"><span class="smcap">Sweden 1891–00</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>5–9</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>10–14</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>15–19</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>20–24</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>25–29</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>30–34</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>35–39</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>40–44</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>45–49</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>50–54</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>55–59</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>60–64</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>65–69</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>70–74</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>75–79</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>80–84</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>85–89</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>90–94</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–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. S., 1900, iii. <i>Vital Statistics</i>, +p. 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 287"> </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, 1841–1910.<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;">0–5</th> + <th>5–10</th> + <th>10–15</th> + <th>15–20</th> + <th>20–25</th> + <th>25–30</th> + <th>35–45</th> + <th>45–55</th> + <th>55–65</th> + <th>65–75</th> + <th>75–85</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>1841–45</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>1846–50</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>1851–55</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>1856–60</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>1861–65</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>1866–70</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>1871–75</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>1876–80</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>1881–85</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>1886–90</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>1891–95</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>1896–1900</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>1901–05</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>1906–10</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. 28.</p></div> + + +<h5><span class="pagenum" title="Page 288"> </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>1–4</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>5–9</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>10–14</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>15–19</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>20–24</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>25–29</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>30–34</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>35–39</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>40–44</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>45–49</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>50–54</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>55–59</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>60–64</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>65–69</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>70–74</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>75–79</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>80–84</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>85–89</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 &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 289"> </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>1–4</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>5–9</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>10–14</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>15–19</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>20–24</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>25–29</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>30–34</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>35–39</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>40–44</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>45–49</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>50–54</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>55–59</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>60–64</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>65–69</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>70–74</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>75–79</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>80–84</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>85–89</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 & 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 290"> </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 /> + 1909–1911.</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 /> + 1910–1912.</th> + <th colspan="2">London<a href="#Footnote_W_79" class= + "fnanchor">[W]</a><br /> + 1911–1912.</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. 176–177.</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 I—Life Tables, pp. 56–85.</p></div> + + +<table class="innercols" summary=""> +<caption>DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS +<br />1875–80 TO 1901–1910</caption> +<tr class="top"> + <th rowspan="2">Ages</th> + <th colspan="2" class="dbl">1875–1880.<a href="#Footnote_X_80" class= + "fnanchor">[X]</a></th> + <th colspan="2" class="dbl">1881–1890.<a href="#Footnote_X_80" class= + "fnanchor">[X]</a></th> + <th colspan="2" class="dbl">1891–1900.<a name="FNanchor_X_80" id= + "FNanchor_X_80"></a><a href="#Footnote_X_80" class= + "fnanchor">[X]</a></th> + <th colspan="2">1901–1910.<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>1–2</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>2–3</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>3–5</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>5–10</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>10–15</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>15–20</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>20–25</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>25–30</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>30–40</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>40–50</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 291"> </span><a name="Page_291" id="Page_291"></a>50–60</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>60–70</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>70–80</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 & 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>Königlich Statistisches Bureau in Berlin Preussische +Statistik</i>. Hft. 184, p. 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 Königlich Preussichen Statistichen +Landesamts</i>, Berlin, 1912, p. xvii.</p></div> + + +<table class="innercols" summary=""> + <caption> + DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS + 1880–1889—1890–1900 + </caption> + <tr class="top"> + <th rowspan="2">Ages</th> + <th colspan="2" class="dbl">1880–1889</th> + <th colspan="2">1890–1900</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>0–5</th> + <td>53.1</td> + <td class="dbl">46.0</td> + <td>48.5</td> + <td>40.8</td> + </tr> + <tr> + <th>5–10</th> + <td>7.2</td> + <td class="dbl">7.7</td> + <td>5.6</td> + <td>6.0</td> + </tr> + <tr> + <th>10–15</th> + <td>4.4</td> + <td class="dbl">5.6</td> + <td>3.6</td> + <td>4.6</td> + </tr> + <tr> + <th>15–20</th> + <td>4.9</td> + <td class="dbl">5.8</td> + <td>4.5</td> + <td>4.7</td> + </tr> + <tr> + <th>20–25</th> + <td>7.0</td> + <td class="dbl">6.1</td> + <td>6.0</td> + <td>4.9</td> + </tr> + <tr> + <th>25–30</th> + <td>6.5</td> + <td class="dbl">7.4</td> + <td>5.5</td> + <td>5.6</td> + </tr> + <tr> + <th>30–35</th> + <td>6.8</td> + <td class="dbl">7.9</td> + <td>6.1</td> + <td>6.5</td> + </tr> + <tr> + <th>35–40</th> + <td>7.8</td> + <td class="dbl">8.4</td> + <td>7.7</td> + <td>7.5</td> + </tr> + <tr> + <th>40–45</th> + <td>9.8</td> + <td class="dbl">9.3</td> + <td>9.3</td> + <td>8.2</td> + </tr> + <tr> + <th>45–50</th> + <td>12.6</td> + <td class="dbl">10.2</td> + <td>11.6</td> + <td>9.1</td> + </tr> + <tr> + <th>50–55</th> + <td>16.8</td> + <td class="dbl">12.2</td> + <td>15.7</td> + <td>11.8</td> + </tr> + <tr> + <th>55–60</th> + <td>22.6</td> + <td class="dbl">17.0</td> + <td>22.0</td> + <td>16.4</td> + </tr> + <tr> + <th>60–65</th> + <td>33.3</td> + <td class="dbl">26.1</td> + <td>30.7</td> + <td>24.2</td> + </tr> + <tr> + <th>65–70</th> + <td>46.9</td> + <td class="dbl">39.2</td> + <td>44.7</td> + <td>36.7</td> + </tr> + <tr> + <th>70–75</th> + <td>70.0</td> + <td class="dbl">58.3</td> + <td>74.5</td> + <td>65.0</td> + </tr> + <tr> + <th>75–80</th> + <td>104.9</td> + <td class="dbl">92.9</td> + <td>115.0</td> + <td>98.9</td> + </tr> + <tr> + <th>80–85</th> + <td>178.7</td> + <td class="dbl">157.4</td> + <td>169.4</td> + <td>151.6</td> + </tr> + <tr> + <th>85–90</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. 19. Arrhundrede, p. 125. +Denmark <i>Statistiske Tabelvaerk</i>, Ser. 5, Litra A. no. 5. </p></blockquote> + +<table class="innercols" summary=""> +<caption class="center"><span class="pagenum" title="Page 292"> </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 />1801–10 to 1891–00 +</caption> +<tr class="top"> + <th style="text-align:right;" scope="row">Ages</th> + <th>0–5</th> + <th>5–10</th> + <th>10–15</th> + <th>15–25</th> + <th>25–35</th> + <th>35–45</th> + <th>45–55</th> + <th>55–65</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>1801–10</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>1811–20</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>1821–30</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>1831–40</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>1841–50</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>1851–60</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>1861–70</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>1871–80</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>1881–90</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>1891–00</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 293"> </span><a name="Page_293" id="Page_293"></a><a name="SECTION_IX" id="SECTION_IX"></a>SECTION IX +<br /> +EUGENICS</h2> + + +<p>“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.</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 294"> </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 295"> </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 296"> </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—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’s com<span class="pagenum" title="Page 297"> </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>—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>—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 298"> </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>—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 299"> </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 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.</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 “The<span class="pagenum" title="Page 300"> </span><a name="Page_300" id="Page_300"></a> +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.<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’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.”<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 301"> </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’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 302"> </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 “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<span class="pagenum" title="Page 303"> </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’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<span class="pagenum" title="Page 304"> </span><a name="Page_304" id="Page_304"></a> a woman’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 305"> </span><a name="Page_305" id="Page_305"></a>—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.</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 306"> </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’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<span class="pagenum" title="Page 307"> </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—and the +chances are even. That is, in the long run<span class="pagenum" title="Page 308"> </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’s, called the “Bluebird,” we are taken to the “land before +birth,” where the children<span class="pagenum" title="Page 309"> </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 310"> </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 311"> </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 312"> </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 “bred out.”</p> + +<p>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.</p> + +<p>To summarize the laws of inheritance of the unit character called color, +in Andalusian fowl,<span class="pagenum" title="Page 313"> </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—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—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<span class="pagenum" title="Page 314"> </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 “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 <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 315"> </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—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<span class="pagenum" title="Page 316"> </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">“Thoroughbred” 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 “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.</p> + +<p>The appearance of blue eyes in the second<span class="pagenum" title="Page 317"> </span><a name="Page_317" id="Page_317"></a> generation is the long +observed but formerly mysterious “atavism,” 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 “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.</p> + +<div class="sidenote">Dominants and Recessives</div> + +<p>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.</p> + +<p>In order to understand how these principles of Mendel apply in any given +case we need<span class="pagenum" title="Page 318"> </span><a name="Page_318" id="Page_318"></a> first to know what traits are “dominant” and what are +“recessive.”</p> + +<p>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.</p> + +<p>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.</p> + +<p>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<span class="pagenum" title="Page 319"> </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’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 320"> </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, “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.</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—everywhere he ran across +these awful apologies for human beings. But in 1910 he found<span class="pagenum" title="Page 321"> </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 322"> </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 323"> </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 324"> </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. D.: <i>Breeding and the Mendelian Discovery</i>, +Cassell & 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 & 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. P. Putnam’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 & +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 & 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 & 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’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 & +Company, New York, 1874.</p></div> + +<p>For further bibliographic lists, see bulletins entitled “Books and +Journals,” and “Publications” issued by the Eugenics Record Office, Cold +Spring Harbor, N. Y.</p> + + + +<hr class="major" /> +<h2><span class="pagenum" title="Page 325"> </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>–<a href="#Page_163">163</a>.</li> +<li>Agar-agar, a preventive of constipation, <a href="#Page_52">52</a>–<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>–<a href="#Page_9">9</a>, <a href="#Page_123">123</a>–<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>–<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>–<a href="#Page_11">11</a>;</li> + <li>securing proper degrees of dryness and humidity, <a href="#Page_11">11</a>–<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>–<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>–<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>–<a href="#Page_20">20</a>, <a href="#Page_276">276</a>;</li> + <li>outdoor sleeping, <a href="#Page_20">20</a>–<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>–<a href="#Page_27">27</a>.</li> + </ul></li> +<li>Air-baths, taking of, <a href="#Page_15">15</a>–<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>–<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>–<a href="#Page_235">235</a>;</li> + <li>per capita consumption of, in various countries, <a href="#Page_235">235</a>–<a href="#Page_236">236</a>;</li> + <li>laboratory and clinical evidence relating to physiological effects of, <a href="#Page_236">236</a> ff.;</li> + <li>effect on brain and the nervous system, <a href="#Page_237">237</a>–<a href="#Page_239">239</a>;</li> + <li>influence on bodily resistance to disease, <a href="#Page_239">239</a>–<a href="#Page_240">240</a>;</li> + <li>effect on heart and circulation, <a href="#Page_240">240</a>–<a href="#Page_241">241</a>;</li> + <li>food value of, <a href="#Page_241">241</a>–<a href="#Page_242">242</a>;</li> + <li>effect <span class="pagenum" title="Page 326"> </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>–<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>–<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>–<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>–<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>–<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>–<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>–<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>–<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 employés, unsuspected impairments among, <a href="#Page_136">136</a>–<a href="#Page_137">137</a>.</li> +<li>Basal metabolism of the body, ascertaining the, <a href="#Page_196">196</a>–<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>–<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>–<a href="#Page_102">102</a>;</li> + <li>as a means of skin training, <a href="#Page_274">274</a>–<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>–<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>–<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 327"> </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. G., experiments by, to ascertain basal metabolism, <a href="#Page_196">196</a>–<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>–<a href="#Page_239">239</a>.</li> +<li>Brain workers, eating habits of, <a href="#Page_34">34</a>–<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>–<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’s mental condition, <a href="#Page_26">26</a>–<a href="#Page_27">27</a>.</li> + </ul></li> +<li>Bulk, a necessary quality in food, <a href="#Page_41">41</a>–<a href="#Page_42">42</a>, <a href="#Page_150">150</a>.</li> +<li>Bush, A. 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>–<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>–<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>–<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>–<a href="#Page_64">64</a>; + <ul class="IX"> + <li>influence of health on, <a href="#Page_105">105</a>–<a href="#Page_107">107</a>.</li> + </ul></li> +<li>Charts, showing comparative mortality among abstainers and non-abstain<span class="pagenum" title="Page 328"> </span><a name="Page_328" id="Page_328"></a>ers, <a href="#Page_230">230</a>–<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>–<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>–<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>–<a href="#Page_255">255</a>; + <ul class="IX"> + <li>physical and mental effects of smoking, <a href="#Page_255">255</a>–<a href="#Page_267">267</a>;</li> + <li>increase in use of, <a href="#Page_267">267</a>–<a href="#Page_268">268</a>.</li> + </ul></li> +<li>Circulation, effect of alcohol on, <a href="#Page_240">240</a>–<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>–<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>–<a href="#Page_156">156</a>.</li> +<li>Cleanliness, importance of, for avoiding infections, <a href="#Page_75">75</a>–<a href="#Page_76">76</a>.</li> +<li>Clerks, unsuspected impairments among, <a href="#Page_136">136</a>–<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>–<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>–<a href="#Page_18">18</a>;</li> + <li>artificial conditions as to, resulting from civilization, <a href="#Page_147">147</a>–<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>–<a href="#Page_9">9</a>, <a href="#Page_70">70</a>–<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>–<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>–<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>–<a href="#Page_277">277</a>;</li> + <li>emergency treatment of, <a href="#Page_277">277</a>–<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>–<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>–<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>–<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 329"> </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>–<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, “The Temperate Life” 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>–<a href="#Page_131">131</a>, <a href="#Page_184">184</a>–<a href="#Page_190">190</a>; + <ul class="IX"> + <li>wholesale, of uncooked ingredients of standard foods, <a href="#Page_192">192</a>–<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>–<a href="#Page_306">306</a>.</li> +<li>Crawling exercise for faulty posture, <a href="#Page_222">222</a>–<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>–<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>–<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>–<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>–<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>–<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>–<a href="#Page_285">285</a>;</li> + <li>comparison of, among different nations, <a href="#Page_286">286</a>–<a href="#Page_291">291</a>.</li> + </ul></li> +<li>Defectives, segregation and sterilization of, <a href="#Page_321">321</a>–<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>–<a href="#Page_292">292</a>.</li> +<li>Delusions, certain popular, concerning diseases, <a href="#Page_123">123</a>–<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’s, <a href="#Page_117">117</a>–<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 330"> </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>–<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>–<a href="#Page_136">136</a>;</li> + <li>relation between consumption of alcohol and increase in degenerative, <a href="#Page_235">235</a>–<a href="#Page_236">236</a>;</li> + <li>effect of alcohol on bodily resistance to, <a href="#Page_239">239</a>–<a href="#Page_240">240</a>;</li> + <li>caused by smoking, <a href="#Page_263">263</a>–<a href="#Page_264">264</a>;</li> + <li>signs of increase of the degenerative, <a href="#Page_281">281</a>–<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>–<a href="#Page_9">9</a>;</li> + <li>popular delusions concerning, <a href="#Page_123">123</a>–<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>–<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>–<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>–<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>–<a href="#Page_199">199</a>; + <ul class="IX"> + <li>experiments with mastication, and instinctive eating, <a href="#Page_200">200</a>–<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>–<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>–<a href="#Page_47">47</a>, <a href="#Page_201">201</a>–<a href="#Page_202">202</a>.</li> +<li>Enthusiasm in exercise, <a href="#Page_95">95</a>–<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>–<span class="pagenum" title="Page 331"> </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>–<a href="#Page_166">166</a>;</li> + <li>ability of science of, to guide race to higher levels, <a href="#Page_166">166</a>–<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>–<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>–<a href="#Page_294">294</a>;</li> + <li>discovery of hereditary laws, resulting in science of, <a href="#Page_294">294</a>–<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>–<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>–<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>–<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>–<a href="#Page_98">98</a>;</li> + <li>dancing as, <a href="#Page_99">99</a>–<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>–<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>–<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>–<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>–<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>–<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 332"> </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>–<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>–<a href="#Page_260">260</a>.</li> +<li>Flat foot, cause of, <a href="#Page_59">59</a>–<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>–<a href="#Page_224">224</a>;</li> + <li>means of detecting, <a href="#Page_224">224</a>–<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>–<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>–<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>–<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>–<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>–<a href="#Page_33">33</a>, <a href="#Page_215">215</a>–<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>–<a href="#Page_220">220</a>;</li> + <li>diet in middle life, <a href="#Page_33">33</a>–<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>–<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>–<a href="#Page_40">40</a>;</li> + <li>advantages of hard foods, <a href="#Page_40">40</a>–<a href="#Page_41">41</a>;</li> + <li>bulk a necessity in, <a href="#Page_41">41</a>–<a href="#Page_42">42</a>, <a href="#Page_148">148</a>–<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>–<a href="#Page_47">47</a>;</li> + <li>enjoyment of, desirable, <a href="#Page_46">46</a>–<a href="#Page_47">47</a>;</li> + <li>choice of foods influenced by slow eating, <a href="#Page_47">47</a>;</li> + <li>“good” and “bad” foods, <a href="#Page_47">47</a>–<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>–<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>–<a href="#Page_150">150</a>;</li> + <li>the hurry habit and eating of, <a href="#Page_150">150</a>–<a href="#Page_151">151</a>;</li> + <li>misleading of appetites for, <a href="#Page_151">151</a>–<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 333"> </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>–<a href="#Page_183">183</a>;</li> + <li>relative energy value and cost of ready-to-serve foods, <a href="#Page_184">184</a>–<a href="#Page_190">190</a>;</li> + <li>minimal cost of, <a href="#Page_190">190</a>–<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>–<a href="#Page_209">209</a>;</li> + <li>references on, <a href="#Page_209">209</a>–<a href="#Page_211">211</a>;</li> + <li>negative value of alcohol as, <a href="#Page_241">241</a>–<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>–<a href="#Page_183">183</a>; + <ul class="IX"> + <li>of ready-to-serve foods, <a href="#Page_184">184</a>–<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>–<a href="#Page_9">9</a>, <a href="#Page_70">70</a>–<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>–<a href="#Page_78">78</a>.</li> + </ul></li> +<li>Gladstone, W. 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>–<a href="#Page_316">316</a>.</li> +<li>Gums, cleansing the, <a href="#Page_84">84</a>–<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>–<a href="#Page_135">135</a>.</li> + </ul></li> +<li>“Habitus enteroptoticus,” posture called, <a href="#Page_58">58</a>.</li> +<li><span class="pagenum" title="Page 334"> </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>–<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>–<a href="#Page_107">107</a>;</li> + <li>mental rewards from, <a href="#Page_107">107</a>–<a href="#Page_108">108</a>;</li> + <li>influence of the mind on, <a href="#Page_108">108</a>–<a href="#Page_109">109</a>;</li> + <li>cost of good, <a href="#Page_127">127</a>–<a href="#Page_128">128</a>;</li> + <li>possibilities of attainment, <a href="#Page_141">141</a>–<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>–<a href="#Page_241">241</a>;</li> + <li>effect of tobacco on, <a href="#Page_250">250</a>, <a href="#Page_259">259</a>–<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>–<a href="#Page_11">11</a>.</li> +<li>Hens, influence of mind on health illustrated by, <a href="#Page_108">108</a>–<a href="#Page_109">109</a>.</li> +<li>Heredity, dependence of health of individual on, <a href="#Page_164">164</a>–<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>–<a href="#Page_294">294</a>;</li> + <li>traits influenced by, <a href="#Page_297">297</a>–<a href="#Page_298">298</a>;</li> + <li>distribution of traits, <a href="#Page_298">298</a>–<a href="#Page_300">300</a>;</li> + <li>desirable and undesirable traits, <a href="#Page_300">300</a>–<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>–<a href="#Page_316">316</a>;</li> + <li>application of principles to human race, <a href="#Page_316">316</a>–<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>–<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>–<a href="#Page_147">147</a>.</li> +<li>Housing, hygiene of, <a href="#Page_7">7</a>–<a href="#Page_14">14</a>; + <ul class="IX"> + <li>disadvantages of the poor regarding, <a href="#Page_128">128</a>–<a href="#Page_129">129</a>.</li> + </ul></li> +<li>Humidity of air, how to secure, <a href="#Page_11">11</a>–<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>–<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>–<a href="#Page_118">118</a>;</li> + <li>unity of, <a href="#Page_121">121</a>–<a href="#Page_126">126</a>;</li> + <li>obstacles to, <a href="#Page_126">126</a>–<a href="#Page_135">135</a>;</li> + <li>possibilities of, <a href="#Page_135">135</a>–<a href="#Page_143">143</a>;</li> + <li>and civilization, <a href="#Page_143">143</a>–<a href="#Page_156">156</a>;</li> + <li>public versus individual, <a href="#Page_157">157</a>–<a href="#Page_159">159</a>;</li> + <li>necessity for cooperation between public and individual, <a href="#Page_159">159</a>–<a href="#Page_161">161</a>;</li> + <li>race, <a href="#Page_163">163</a>–<a href="#Page_168">168</a>;</li> + <li>of immediate concern to the present generation, while eugenics <span class="pagenum" title="Page 335"> </span><a name="Page_335" id="Page_335"></a>is important for future generations, <a href="#Page_167">167</a>–<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>–<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>–<a href="#Page_4">4</a>;</li> + <li>still further improvement needed in American, <a href="#Page_4">4</a>–<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>–<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>–<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>–<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>–<a href="#Page_147">147</a>.</li> +<li>Industrial workers, unsuspected impairments among, <a href="#Page_137">137</a>–<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>–<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>–<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>–<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>–<a href="#Page_209">209</a>.</li> +<li>Intestinal intoxication, distinguished from autointoxication, <a href="#Page_81">81</a>–<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>–<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>–<a href="#Page_4">4</a>; + <ul class="IX"> + <li>turned from <span class="pagenum" title="Page 336"> </span><a name="Page_336" id="Page_336"></a>drudgery into play by proper development of health ideals, <a href="#Page_5">5</a>–<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>–<a href="#Page_75">75</a>.</li> +<li>Life, no principle which limits, <a href="#Page_142">142</a>–<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>–<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>–<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>–<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>–<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>–<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>–<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>–<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>–<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’s diet, <a href="#Page_50">50</a>.</li> +<li>Medical practise, modern radical revolution in, <a href="#Page_2">2</a>–<a href="#Page_3">3</a>.</li> +<li>Medieval indifference to matters pertaining to human body, <a href="#Page_1">1</a>–<a href="#Page_2">2</a>.</li> +<li><span class="pagenum" title="Page 337"> </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>–<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>–<a href="#Page_27">27</a>; + <ul class="IX"> + <li>effect on sleep, <a href="#Page_104">104</a>–<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>–<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>–<a href="#Page_118">118</a>.</li> + </ul></li> +<li>Mind-cure, proper and improper employment of, <a href="#Page_111">111</a>–<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>–<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. 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>–<a href="#Page_72">72</a>.</li> + </ul></li> +<li>Mouth, infection through the, <a href="#Page_78">78</a>–<a href="#Page_83">83</a>; + <ul class="IX"> + <li>preventive measures against infection through, <a href="#Page_83">83</a>–<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>–<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>–<a href="#Page_147">147</a>.</li> +<li>Nervous system, effect of alcohol on, <a href="#Page_237">237</a>–<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 338"> </span><a name="Page_338" id="Page_338"></a>bacco, <a href="#Page_251">251</a>–<a href="#Page_254">254</a>; + <ul class="IX"> + <li>amount of, in tobacco smoke, <a href="#Page_254">254</a>–<a href="#Page_255">255</a>, <a href="#Page_260">260</a>–<a href="#Page_261">261</a>;</li> + <li>effects of, <a href="#Page_255">255</a>–<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>–<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>–<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>–<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>–<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>–<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>–<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>–<a href="#Page_31">31</a>; + <ul class="IX"> + <li>life insurance estimates as to, <a href="#Page_31">31</a>–<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>–<a href="#Page_33">33</a>;</li> + <li>diet for, <a href="#Page_215">215</a>–<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>–<a href="#Page_218">218</a>;</li> + <li>reduction of weight a simple matter, <a href="#Page_218">218</a>–<a href="#Page_219">219</a>.</li> + </ul></li> +<li>Overwork, popular delusions concerning, <a href="#Page_124">124</a>–<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>–<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>–<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>–<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 339"> </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>–<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>–<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>–<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>–<a href="#Page_75">75</a>.</li> +<li>Play, the halfway stage between work and rest, <a href="#Page_100">100</a>–<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>–<a href="#Page_56">56</a>; + <ul class="IX"> + <li>relation of posture to, <a href="#Page_57">57</a>–<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>–<a href="#Page_66">66</a>;</li> + <li>alcohol, <a href="#Page_67">67</a>–<a href="#Page_68">68</a>, <a href="#Page_227">227</a>–<a href="#Page_249">249</a>;</li> + <li>tobacco, <a href="#Page_68">68</a>–<a href="#Page_69">69</a>, <a href="#Page_250">250</a>–<a href="#Page_271">271</a>;</li> + <li>infections with germs, <a href="#Page_69">69</a>–<a href="#Page_78">78</a>;</li> + <li>teeth and gums as a source of infection, <a href="#Page_78">78</a>–<a href="#Page_81">81</a>;</li> + <li>focal infection and autointoxication, <a href="#Page_81">81</a>–<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>–<a href="#Page_59">59</a>;</li> + <li>of the feet, <a href="#Page_59">59</a>–<a href="#Page_60">60</a>;</li> + <li>in sitting, <a href="#Page_60">60</a>–<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>–<a href="#Page_64">64</a>;</li> + <li>corrective exercises for faulty, <a href="#Page_221">221</a>–<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>–<a href="#Page_136">136</a>.</li> +<li>Preventive dental treatment, <a href="#Page_86">86</a>–<a href="#Page_87">87</a>.</li> +<li>Preventive medicine, practise of, <a href="#Page_2">2</a>–<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’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>–<span class="pagenum" title="Page 340"> </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>–<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>–<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>–<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>–<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>–<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>–<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>–<a href="#Page_80">80</a>; + <ul class="IX"> + <li>treatment for, <a href="#Page_85">85</a>–<a href="#Page_86">86</a>.</li> + </ul></li> +<li>Pyridin in tobacco smoke, <a href="#Page_260">260</a>–<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>–<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>–<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>–<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>–<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>–<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>–<a href="#Page_100">100</a>;</li> + <li>suicidal amusements, <a href="#Page_100">100</a>.</li> + </ul></li> +<li>Régime, demand for a well-balanced, <a href="#Page_125">125</a>–<a href="#Page_126">126</a>.</li> +<li>Relatives, marriage of, <a href="#Page_305">305</a>–<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 341"> </span><a name="Page_341" id="Page_341"></a>of healthy-mindedness, <a href="#Page_114">114</a>–<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>–<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>–<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>–<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>–<a href="#Page_224">224</a>.</li> +<li>Sex hygiene, eugenics not limited to, <a href="#Page_293">293</a>–<a href="#Page_294">294</a>.</li> +<li>Sex instruction, <a href="#Page_77">77</a>–<a href="#Page_78">78</a>.</li> +<li>Shaler, N. S., “Man and the Earth,” quoted, <a href="#Page_143">143</a>–<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>–<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>–<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>–<a href="#Page_274">274</a>; + <ul class="IX"> + <li>means of, <a href="#Page_274">274</a>–<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>–<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>–<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>–<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>–<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 342"> </span><a name="Page_342" id="Page_342"></a>Sleeping porches, arrangement of, <a href="#Page_22">22</a>–<a href="#Page_23">23</a>.</li> +<li>Sleeping tents, <a href="#Page_23">23</a>–<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, “one idea” 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>–<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. 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>–<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>–<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>–<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>–<a href="#Page_85">85</a>;</li> + <li>periodic examinations and cleanings, <a href="#Page_86">86</a>–<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>–<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>–<a href="#Page_24">24</a>.</li> +<li>Thinking, exercise in, <a href="#Page_97">97</a>.</li> +<li><span class="pagenum" title="Page 343"> </span><a name="Page_343" id="Page_343"></a>Thoughts, effect of character of, on sleep, <a href="#Page_104">104</a>–<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>–<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>–<a href="#Page_69">69</a>;</li> + <li>derivation of, <a href="#Page_250">250</a>–<a href="#Page_251">251</a>;</li> + <li>composition of, <a href="#Page_251">251</a>–<a href="#Page_255">255</a>;</li> + <li>effects on animals and on man, <a href="#Page_255">255</a>–<a href="#Page_265">265</a>;</li> + <li>increase in use of, <a href="#Page_267">267</a>–<a href="#Page_268">268</a>;</li> + <li>references concerning, <a href="#Page_268">268</a>–<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>–<a href="#Page_255">255</a>, <a href="#Page_260">260</a>–<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>Toxæmia, autointoxication distinguished from, <a href="#Page_81">81</a>–<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>–<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>–<a href="#Page_300">300</a>;</li> + <li>socially noble and ignoble, <a href="#Page_300">300</a>–<a href="#Page_301">301</a>;</li> + <li>mating of, in marriages, <a href="#Page_304">304</a>–<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>–<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 “consumptive stoop,” <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>–<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>–<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>–<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 344"> </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>–<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>–<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>–<a href="#Page_34">34</a>;</li> + <li>objection to some, on account of richness in protein, <a href="#Page_39">39</a>–<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>–<a href="#Page_176">176</a>.</li> + </ul></li> +<li>Venereal diseases, infections from, <a href="#Page_77">77</a>–<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>–<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>–<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>–<a href="#Page_11">11</a>;</li> + <li>importance of cool air and enervating effect of hot, <a href="#Page_10">10</a>–<a href="#Page_11">11</a>;</li> + <li>dryness and humidity of air, <a href="#Page_11">11</a>–<a href="#Page_12">12</a>;</li> + <li>relation of clothing to, <a href="#Page_14">14</a>–<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>–<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>–<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>–<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>–<a href="#Page_225">225</a>.</li> + </ul></li> +<li>Weight, relation of, to longevity, <a href="#Page_30">30</a>–<a href="#Page_32">32</a>; + <ul class="IX"> + <li>the correct average, <a href="#Page_213">213</a>–<a href="#Page_214">214</a>;</li> + <li>stand<span class="pagenum" title="Page 345"> </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>–<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>–<a href="#Page_193">193</a>.</li> +<li>Will, exercise of the, <a href="#Page_97">97</a>–<a href="#Page_98">98</a>; + <ul class="IX"> + <li>effort of, necessary to hygienic living, <a href="#Page_126">126</a>–<a href="#Page_127">127</a>.</li> + </ul></li> +<li>Window-boards, use of, <a href="#Page_9">9</a>–<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>–<a href="#Page_129">129</a>.</li> +<li>Worry, physical sources of, <a href="#Page_105">105</a>–<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’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>–<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. A., experiments of, with cigaret-smoking rabbits, <a href="#Page_255">255</a>.</li> +</ul> + +<p class="transnote" style="text-indent:0;"><b>Transcriber’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 + +*** END OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE *** + +***** This file should be named 19598-h.htm or 19598-h.zip ***** +This and all associated files of various formats will be found in: + http://www.gutenberg.org/1/9/5/9/19598/ + +Produced by Audrey Longhurst, Laura Wisewell and the Online +Distributed Proofreading Team at http://www.pgdp.net + + +Updated editions will replace the previous one--the old editions +will be renamed. + +Creating the works from public domain print editions means that no +one owns a United States copyright in these works, so the Foundation +(and you!) can copy and distribute it in the United States without +permission and without paying copyright royalties. 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