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+The Project Gutenberg EBook of How to Live, by Irving Fisher and Eugene Fisk
+
+This eBook is for the use of anyone anywhere at no cost and with
+almost no restrictions whatsoever. You may copy it, give it away or
+re-use it under the terms of the Project Gutenberg License included
+with this eBook or online at www.gutenberg.org
+
+
+Title: How to Live
+ Rules for Healthful Living Based on Modern Science
+
+Author: Irving Fisher and Eugene Fisk
+
+Release Date: October 21, 2006 [EBook #19598]
+
+Language: English
+
+Character set encoding: ASCII
+
+*** START OF THIS PROJECT GUTENBERG EBOOK HOW TO LIVE ***
+
+
+
+
+Produced by Audrey Longhurst, Laura Wisewell and the Online
+Distributed Proofreading Team at http://www.pgdp.net
+
+
+
+
+
+
+
+PREVENT LIFE-WASTE--UPBUILD NATIONAL VITALITY
+
+
+ [Illustration: LIVE!
+ THE LIFE EXTENSION INSTITUTE INC.
+ NEW YORK. N. Y.
+ 25 WEST 45th STREET]
+
+
+ _Directors_
+
+ Hon. William H. Taft
+ Henry H. Bowman
+ Francis R. Cooley
+ Robert W. de Forest
+ Irving Fisher
+ Eugene Lyman Fisk
+ Harold A. Ley
+ Elmer E. Rittenhouse
+ Charles H. Sabin
+ Frank A. Vanderlip
+
+
+ HON. WILLIAM H. TAFT
+ _Chairman, Board of Directors_
+
+ ELMER E. RITTENHOUSE
+ _President_
+
+ GEN. W. C. GORGAS
+ _Consultant, Sanitation_
+
+ PROF. IRVING FISHER
+ _Chairman, Hygiene Reference Board_
+
+ EUGENE L. FISK, M.D.
+ _Director of Hygiene_
+
+ HAROLD A. LEY
+ _Vice-president and Treasurer_
+
+ JAMES D. LENNEHAN
+ _Secretary_
+
+
+The Institute was established by a group of scientists, publicists, and
+business men, who desired to provide a self-supporting central
+institution of national scope devoted to the science of disease
+prevention--a responsible and authoritative source from which the public
+might draw knowledge and inspiration in the great war of civilization
+against needless sickness and premature death.
+
+
+ LIFE EXTENSION INSTITUTE, Inc.
+ 25 WEST 45th STREET :: NEW YORK CITY
+
+
+
+
+HOW TO LIVE
+
+
+
+
+ [Illustration: Hon. William Howard Taft
+ Chairman, Board of Directors Life Extension Institute, Inc.
+ COPYRIGHT MOFFETT STUDIO]
+
+
+
+
+ HOW TO LIVE
+
+
+ RULES FOR HEALTHFUL LIVING
+ BASED ON MODERN SCIENCE
+
+ _AUTHORIZED BY AND PREPARED IN COLLABORATION_
+ _WITH THE HYGIENE REFERENCE BOARD OF THE_
+ _LIFE EXTENSION INSTITUTE, INC._
+
+ BY
+
+ IRVING FISHER, _Chairman_,
+ PROFESSOR OF POLITICAL ECONOMY, YALE UNIVERSITY
+
+ AND
+
+ EUGENE LYMAN FISK, M.D.,
+ DIRECTOR OF HYGIENE OF THE INSTITUTE
+
+ _NINTH EDITION_
+
+ FUNK & WAGNALLS COMPANY
+ NEW YORK AND LONDON
+ 1916
+
+
+
+
+ COPYRIGHT, 1915, BY
+ FUNK & WAGNALLS COMPANY
+ (Printed in the United States of America.)
+
+ * * * * *
+
+ _Published, October, 1915_
+ _Second Edition, November, 1915_
+ _Third Edition, December, 1915_
+ _Fourth Edition, March, 1916_
+ _Fifth Edition, April, 1916_
+ _Sixth Edition, May, 1916_
+ _Seventh Edition, June, 1916_
+ _Eighth Revised Edition, September, 1916_
+ _Ninth Edition, September, 1916_
+
+
+
+
+FOREWORD
+
+
+To one who has been an eye-witness of the wonderful achievements of
+American medical science in the conquest of acute communicable and
+pestilential diseases in those regions of the earth where they were
+supposed to be impregnably entrenched, there is the strongest possible
+appeal in the present rapidly growing movement for the improvement of
+physical efficiency and the conquest of chronic diseases of the vital
+organs.
+
+Through the patient, intelligent and often heroic work of our army
+medical men, and the staff of the United States Public Health Service,
+death-rates supposedly fixed have been cut in half.
+
+While it is true that to the public mind there is a more lurid and
+spectacular menace in such diseases as small-pox, yellow fever and
+plague, medical men and public health workers are beginning to realize
+that, with the warfare against such maladies well organized, it is now
+time to give attention to the heavy loss from lowered physical
+efficiency and chronic, preventable disease, a loss exceeding in
+magnitude that sustained from the more widely feared communicable
+diseases.
+
+The insidious encroachment of the chronic diseases that sap the vitality
+of the individual and impair the efficiency of the race is a matter of
+increasing importance. The mere extension of human life is not only in
+itself an end to be desired, but the well digested scientific facts
+presented in this volume clearly show that the most direct and effective
+means of lengthening human life are at the same time those that make it
+more livable and add to its power and capacity for achievement.
+
+Many years ago, Disraeli, keenly alive to influences affecting national
+prosperity, stated: "Public Health is the foundation on which reposes
+the happiness of the people and the power of a country. The care of the
+public health is the first duty of a statesman." It may well be claimed
+that the care of individual and family health is the first and most
+patriotic duty of a citizen.
+
+These are the considerations that have influenced me to co-operate with
+the life extension movement, and to commend this volume to the earnest
+consideration of all who desire authoritative guidance in improving
+their own physical condition or in making effective the knowledge now
+available for bringing health and happiness to our people.
+
+ WM. H. TAFT.
+ New Haven, June 12, 1915.
+
+
+
+
+PREFACE
+
+
+The purpose of this book is to spread knowledge of _Individual Hygiene_
+and thus to promote the aims of the Life Extension Institute. These may
+be summarized briefly as: (1) to provide the individual and the
+physician with the latest and best conclusions on individual hygiene;
+(2) to ascertain the exact and special needs of the individual through
+periodic health examinations; (3) to induce all persons who are found to
+be in need of medical attention to visit their physicians.
+
+A sad commentary on the low health-ideals which now exist is that to
+most people the expression "_to keep well_" means no more than _to keep
+out of a sick-bed_. Hitherto, the subject-matter of hygiene has been
+considered in its relation to disease rather than to health. In this
+manual, on the other hand, it is treated in its relation to (1) the
+preservation of health; (2) the improvement in the physical condition of
+the individual, and (3) the increase of his vitality. In short, the
+objects of the manual are positive rather than negative. It aims to
+include every practical procedure that, according to the present state
+of our knowledge, an athlete needs in order to make himself superbly
+"fit," or that a mental worker needs in order to keep his wits sharpened
+to a razor-edge. For this reason some suggestions, which might otherwise
+be regarded as of minor importance, have been included and emphasized.
+While it is true that a moderate infraction of some of the minor rules
+of health is not inconsistent with maintaining good health in the sense
+of keeping out of a sick-bed, such infraction, be it ever so moderate,
+is utterly inconsistent with good health in the sense of attaining the
+highest physical and mental efficiency and power.
+
+Future advances of knowledge will doubtless occasion additions to, or
+modifications of, the conclusions stated herein, and these will form the
+subject of subsequent publications by the Institute.
+
+In order that the Institute may have at its disposal the latest and most
+authoritative results of scientific investigations, its Hygiene
+Reference Board was created. The present book is the first general
+statement of the conclusions of this Board after a year of careful
+consideration. These conclusions are the joint product of the members of
+the Board, with the active co-operation of the Director of Hygiene of
+the Institute. They may fairly be said to constitute the most
+authoritative epitome thus far available in the great, but hitherto
+neglected, realm of individual hygiene.
+
+The Chairman of the Board has exercised the function of editor, and is
+responsible for the order and arrangement of the material.
+
+Friends of the Institute may help its work by spreading the ideas given
+in the following pages and by increasing the number of its readers. Such
+profits as may be received by the Institute from the sale of this book
+will be devoted to further philanthropic effort by the Institute.
+
+ IRVING FISHER,
+ EUGENE L. FISK.
+
+ New York, Sept., 1915.
+
+
+
+
+CONTENTS
+
+
+ PAGE
+
+INTRODUCTION 1
+
+
+CHAPTER I
+
+AIR
+
+ SECTION
+ 1. HOUSING 7
+ 2. CLOTHING 14
+ 3. OUTDOOR LIVING 18
+ 4. OUTDOOR SLEEPING 20
+ 5. DEEP BREATHING 24
+
+
+CHAPTER II
+
+FOOD
+
+ 1. QUANTITY OF FOOD 28
+ 2. PROTEIN FOODS 35
+ 3. HARD, BULKY, AND UNCOOKED FOODS 40
+ 4. THOROUGH MASTICATION 44
+
+
+CHAPTER III
+
+POISONS
+
+ 1. CONSTIPATION 51
+ 2. POSTURE 57
+ 3. POISONS FROM WITHOUT 64
+ 4. TEETH AND GUMS 78
+
+
+CHAPTER IV
+
+ACTIVITY
+
+ 1. WORK, PLAY, REST AND SLEEP 89
+ 2. SERENITY AND POISE 105
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+ 1. THE FIFTEEN RULES OF HYGIENE 119
+ 2. THE UNITY OF HYGIENE 121
+ 3. THE OBSTACLES TO HYGIENE 126
+ 4. THE POSSIBILITIES OF HYGIENE 135
+ 5. HYGIENE AND CIVILIZATION 143
+ 6. THE FIELDS OF HYGIENE 157
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+ 1. NOTES ON FOOD 171
+ 2. NOTES ON OVERWEIGHT AND UNDERWEIGHT 212
+ 3. NOTES ON POSTURE 221
+ 4. NOTES ON ALCOHOL 227
+ 5. NOTES ON TOBACCO 250
+ 6. AVOIDING COLDS 272
+ 7. SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES 281
+ 8. COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS 286
+ 9. EUGENICS 293
+
+
+INDEX 325
+
+
+
+
+ HYGIENE REFERENCE BOARD
+
+ OF THE LIFE EXTENSION INSTITUTE, Inc.
+
+ IRVING FISHER, Chairman
+
+ Professor of Political Economy
+ Yale University
+
+
+#Statistics#
+
+WILLIAM J. HARRIS, Federal Trade Commission, United States Government.
+
+CRESSY L. WILBUR, M.D., Director, Division of Vital Statistics, Dept. of
+Health, State of New York.
+
+WALTER F. WILLCOX, Professor of Economics and Statistics, Cornell
+University.
+
+
+#Public Health Administration#
+
+HERMANN M. BIGGS, M.D., Commissioner of Health, State of New York.
+
+RUPERT BLUE, M.D., Surgeon General, U. S. Public Health Service.
+
+H. M. BRACKEN, M.D., Secretary Board of Health, State of Minnesota.
+
+J. B. GREGG CUSTIS, President Board of Medical Supervisors, District of
+Columbia.
+
+SAMUEL G. DIXON, M.D., Commissioner of Health, State of Pennsylvania.
+
+OSCAR DOWLING, M.D., President Board of Health, State of Louisiana.
+
+JOHN S. FULTON, M.D., Secretary Dept. of Health, State of Maryland.
+
+S. S. GOLDWATER, M.D., Supt., Mt. Sinai Hospital, New York.
+
+WILLIAM C. GORGAS, Major General U. S. Army.
+
+CALVIN W. HENDRICK, Chief Engineer, Sewerage Commission of Baltimore.
+
+J. N. HURTY, M.D., Secretary Board of Health, State of Indiana.
+
+W. S. RANKIN, M.D., Secretary and Treasurer, Board of Health, State of
+North Carolina.
+
+THEO. B. SACHS, M.D., President The Chicago Tuberculosis Institute.
+
+JOSEPH W. SCHERESCHEWSKY, M.D., U. S. Public Health Service.
+
+GUILFORD H. SUMNER, M.D., Secretary--Executive Officer, Dept. of Health
+and Medical Examiners, State of Iowa.
+
+GEORGE C. WHIPPLE, Professor Sanitary Engineering, Harvard University.
+
+C. E. A. WINSLOW, Professor of Public Health, Yale Medical School.
+
+
+#Medicine and Surgery#
+
+LEWELLYS F. BARKER, M.D., Professor of Medicine, Johns Hopkins
+University.
+
+GEORGE BLUMER, M.D., Dean Tale Medical School.
+
+GEORGE W. CRILE, M.D., Professor Clinical Surgery, Western Reserve
+University.
+
+DAVID L. EDSALL, M.D., Professor Clinical Medicine, Harvard University.
+
+HENRY, B. FAVILL, M.D., Professor Clinical Medicine, Rush Medical
+College.
+
+J. H. KELLOGG, M.D., Superintendent Battle Creek Sanitarium.
+
+S. ADOLPHUS KNOPF, M.D., Professor of Medicine, Department of
+Phthisiotherapy, New York Post Graduate Medical School.
+
+WILLIAM J. MAYO, M.D., Ex-President American Medical Association.
+
+VICTOR C. VAUGHAN, M.D., Dean, Dept. of Medicine and Surgery, University
+of Michigan, Ex-President American Medical Association.
+
+HUGH HAMPTON YOUNG, M.D., Assoc. Professor of Urological Surgery, Johns
+Hopkins University and Hospital.
+
+
+#Chemistry, Bacteriology, Pathology, Physiology, Biology#
+
+JOHN F. ANDERSON, M.D., Director Hygienic Laboratory, United States
+Government.
+
+HENRY G. BEYER, M.D., Medical Director, U. S. Navy.
+
+WALTER B. CANNON, M.D., Professor of Physiology, Harvard University.
+
+RUSSELL H. CHITTENDEN, Professor of Physiological Chemistry, Director
+Sheffield Scientific School, Yale University.
+
+OTTO FOLIN, Professor of Biological Chemistry, Harvard Medical School.
+
+M. E. JAFFA, M.S., Professor of Nutrition, University of California.
+
+LAFAYETTE B. MENDEL, Professor of Physiological Chemistry, Sheffield
+Scientific School, Yale University.
+
+RICHARD M. PEARCE, M.D., Professor of Research Medicine, University of
+Pennsylvania.
+
+MAZYCK P. RAVENEL, M.D., Director Laboratory of Hygiene, Professor of
+Preventive Medicine and Bacteriology, University of Missouri.
+
+LEO P. RETTGER, Professor of Bacteriology and Hygiene, Sheffield
+Scientific School, Yale University.
+
+M. J. ROSENAU, M.D., Professor of Preventive Medicine, Harvard Medical
+School.
+
+WILLIAM T. SEDGWICK, Professor of Biology and Public Health,
+Massachusetts Institute of Technology.
+
+HENRY C. SHERMAN, Professor of Food Chemistry, Columbia University.
+
+THEOBALD SMITH, M.D., Director Division of Animal Pathology, Rockefeller
+Institute for Medical Research.
+
+CHARLES W. STILES, M.D., U. S. Public Health Service; Scientific
+Secretary International Health Commission.
+
+A. E. TAYLOR, M.D., Professor Physiological Chemistry, University of
+Pennsylvania.
+
+WILLIAM H. WELCH, M.D., Professor of Pathology, Johns Hopkins
+University; President Board of Health, State of Maryland.
+
+
+#Eugenics#
+
+ALEXANDER GRAHAM BELL, M.D., Board of Scientific Directors, Eugenics
+Record Office.
+
+C. B. DAVENPORT, Director Carnegie Station for Experimental Evolution;
+Director Eugenics Record Office.
+
+DAVID STARR JORDAN, Chancellor Leland Stanford Junior University; Chief
+Director World Peace Foundation.
+
+ELMER E. SOUTHARD, M.D., Professor of Neuropathology, Harvard Medical
+School; Pathologist to Massachusetts State Board of Insanity.
+
+
+#Organized Philanthropy#
+
+MRS. S. S. CROCKETT, Ex-Chairman Committee on Health, General Federation
+of Women's Clubs.
+
+HENRY W. FARNAM, Professor of Economics, Yale University.
+
+LEE K. FRANKEL, 6th Vice-President and Head of Welfare Department,
+Metropolitan Life Insurance Company.
+
+LUTHER H. GULICK, M.D., President Camp Fire Girls of America.
+
+THOMAS N. HEPBURN, M.D., Secretary Connecticut Society for Social
+Hygiene.
+
+WICKLIFFE ROSE, Director International Health Commission.
+
+WM. JAY SCHIEFFELIN, Chairman Executive Committee, Committee of One
+Hundred on National Health.
+
+MAJOR LOUIS LIVINGSTON SEAMAN, M.D., President The China Society.
+
+WILLIAM F. SNOW, M.D., General Secretary, The American Social Hygiene
+Association, Inc.
+
+LAWRENCE VEILLER, Secretary and Director, National Housing Association.
+
+
+#Educational#
+
+SAMUEL HOPKINS ADAMS, Author.
+
+W. H. BURNHAM, Professor of Pedagogy and School Hygiene, Clark
+University.
+
+CHARLES H. CASTLE, M.D., Editor Lancet Clinic.
+
+W. A. EVANS, M.D., Professor Sanitary Science, Northwestern University
+Medical School; Health Editor, Chicago Tribune.
+
+BURNSIDE FOSTER, M.D., Editor St. Paul Medical Journal.
+
+FREDERICK R. GREEN, M.D., Secretary Council on Health and Public
+Instruction, American Medical Association.
+
+NORMAN HAPGOOD, Editor Harper's Weekly.
+
+ARTHUR P. KELLOGG, Managing Editor, The Survey.
+
+J. N. McCORMACK, Chief Sanitary Inspector, Board of Health, State of
+Kentucky.
+
+M. V. O'SHEA, Professor of Education, University of Wisconsin.
+
+HON. WALTER H. PAGE, Ambassador to England.
+
+GEORGE H. SIMMONS, M.D., Editor Journal American Medical Association.
+
+HARVEY W. WILEY, M.D., Director Bureau of Foods, Sanitation and Health,
+Good Housekeeping Magazine.
+
+HENRY SMITH WILLIAMS, M.D., Author.
+
+
+#Industrial Hygiene#
+
+JOHN B. ANDREWS, Secretary American Association for Labor Legislation.
+
+THOMAS DARLINGTON, M.D., Secretary American Iron and Steel Institute.
+
+NORMAN E. DITMAN, M.D., Trustee, American Museum of Safety.
+
+GEORGE M. KOBER, M.D., Dean Medical School of Georgetown University.
+
+W. GILMAN THOMPSON, M.D., Professor of Medicine, Cornell University
+Medical School.
+
+WILLIAM H. TOLMAN, Director The American Museum of Safety.
+
+
+#Mouth Hygiene#
+
+W. G. EBERSOLE, M.D., D.D.S., Secretary-Treasurer, The National Mouth
+Hygiene Association.
+
+ALFRED C. FONES, D.D.S., Chairman Dental Committee, Bridgeport Board of
+Health.
+
+
+#Physical Training#
+
+WM. G. ANDERSON, M.D., Director Gymnasium, Yale University.
+
+GEORGE J. FISHER, M.D., Secretary International Committee, Y. M. C. A.
+
+R. TAIT MCKENZIE, M.D., Professor of Physical Education and Director of
+the Department, University of Pennsylvania.
+
+EDWARD A. RUMELY, M.D., President The Interlaken School.
+
+DUDLEY A. SARGENT, M.D., Director Gymnasium, Harvard University.
+
+PROF. ALONZO A. STAGG, Director Gymnasium, University of Chicago.
+
+THOMAS A. STOREY, M.D., Professor of Hygiene, College of the City of New
+York.
+
+
+#Foreign Advisory Board#
+
+AUSTRIA
+
+LUDWIG TELEKY, M.D., Department of Social Medicine, Vienna University.
+
+CANADA
+
+JOHN GEORGE ADAMI, M.D., Professor of Pathology and Bacteriology, McGill
+University, Montreal.
+
+ENGLAND
+
+SIR THOMAS OLIVER, Professor of Physiology, Durham University.
+
+FRANCE
+
+ARMAND GAUTIER, M.D., Professor of Chemistry, Faculty of Medicine,
+Paris.
+
+GERMANY
+
+PROF. DR. KARL FLUeGGE, Director Hygienic Institute, Berlin.
+
+ITALY
+
+LEONARDO BIANCHI, Professor of Psychiatry, University of Naples.
+
+JAPAN
+
+PROF. DR. S. KITASATO, Chief of the Kitasato Institute for Infectious
+Diseases, Tokyo.
+
+RUSSIA
+
+IVAN PETROVIC PAVLOV, Prof. of Physiology, Imperial Military Academy of
+Medicine, Petrograd.
+
+
+
+
+ PORTRAITS OF MEMBERS
+ OF THE
+ HYGIENE REFERENCE BOARD
+
+
+[Illustration: Dr. Lewellys F. Barker]
+
+[Illustration: Dr. John F. Anderson]
+
+[Illustration: Dr. Hermann M. Biggs]
+
+[Illustration: Dr. Alexander Graham Bell]
+
+[Illustration: Dr. William G. Anderson]
+
+[Illustration: Dr. John B. Andrews]
+
+[Illustration: Samuel Hopkins Adams]
+
+[Illustration: Prof. W. H. Burnham]
+
+[Illustration: Prof. Russell H. Chittenden]
+
+[Illustration: Dr. George W. Crile]
+
+[Illustration: Dr. Rupert Blue]
+
+[Illustration: Dr. Chas. H. Castle]
+
+[Illustration: Dr. George Blumer]
+
+[Illustration: Mrs. S. S. Crockett]
+
+[Illustration: Dr. Samuel G. Dixon]
+
+[Illustration: Prof. Henry W. Farnam]
+
+[Illustration: Dr. W. A. Evans]
+
+[Illustration: Dr. C. B. Davenport]
+
+[Illustration: Dr. W. G. Ebersole]
+
+[Illustration: Dr. Norman E. Ditman]
+
+[Illustration: Dr. Oscar Dowling]
+
+[Illustration: Dr. Eugene L. Fisk]
+
+[Illustration: Dr. Otto Folin]
+
+[Illustration: Dr. George J. Fisher]
+
+[Illustration: Prof. Irving Fisher]
+
+[Illustration: Dr. Alfred C. Fones]
+
+[Illustration: Dr. Burnside Foster]
+
+[Illustration: Dr. Henry B. Favill]
+
+[Illustration: Dr. Luther H. Gulick]
+
+[Illustration: Mr. Norman Hapgood]
+
+[Illustration: Mr. Lee K. Frankel]
+
+[Illustration: Gen. Wm. C. Gorgas]
+
+[Illustration: Dr. Frederick R. Green]
+
+[Illustration: Dr. S. S. Goldwater]
+
+[Illustration: Dr. John S. Fulton]
+
+[Illustration: Dr. J. H. Kellogg]
+
+[Illustration: Dr. S. Adolphus Knopf]
+
+[Illustration: Dr. J. N. Hurty]
+
+[Illustration: Chancellor David Starr Jordan]
+
+[Illustration: Prof. M. E. Jaffa]
+
+[Illustration: Mr. Calvin W. Hendrick]
+
+[Illustration: Mr. William J. Harris]
+
+[Illustration: Hon. Walter H. Page]
+
+[Illustration: Dr. Geo. M. Kober]
+
+[Illustration: Dr. J. N. McCormack]
+
+[Illustration: Prof. Lafayette B. Mendel]
+
+[Illustration: Dr. W. S. Rankin]
+
+[Illustration: Mr. Edward Bunnell Phelps]
+
+[Illustration: Prof. R. Tait McKenzie]
+
+[Illustration: Dr. Dudley A. Sargent]
+
+[Illustration: Dr. M. J. Rosenau]
+
+[Illustration: Prof. Leo. F. Rettger]
+
+[Illustration: Mr. Wickliffe Rose]
+
+[Illustration: Dr. Theodore B. Sachs]
+
+[Illustration: Dr. Edward A. Rumely]
+
+[Illustration: Prof. Mazyck P. Ravenel]
+
+[Illustration: Dr. J. W. Schereschewsky]
+
+[Illustration: Dr. Wm. Jay Schieffelin]
+
+[Illustration: Dr. Elmer E. Southard]
+
+[Illustration: Prof. Alonzo A. Stagg]
+
+[Illustration: Major Louis L. Seaman]
+
+[Illustration: Dr. W. F. Snow]
+
+[Illustration: Prof. A. E. Taylor]
+
+[Illustration: Dr. Chas. W. Stiles]
+
+[Illustration: Dr. Victor C. Vaughan]
+
+[Illustration: Dr. Thomas A. Storey]
+
+[Illustration: Prof. George C. Whipple]
+
+[Illustration: Dr. William H. Tolman]
+
+[Illustration: Prof. Walter E. Willcox]
+
+[Illustration: Dr. Henry Smith Williams]
+
+[Illustration: Dr. Cressy L. Wilbur]
+
+[Illustration: Prof. C. E. A. Winslow]
+
+[Illustration: Dr. Hugh Young]
+
+[Illustration: Dr. Harvey W. Wiley]
+
+
+
+
+HOW TO LIVE
+
+INTRODUCTION
+
+
+The purpose of the Life Extension Institute embraces the extension of
+human life, not only as to length, but also, if we may so express it, as
+to breadth and depth. It endeavors to accomplish this purpose in many
+ways, but especially through individual hygiene.
+
+Thoroughly carried out, individual hygiene implies high ideals of
+health, strength, endurance, symmetry, and beauty; it enormously
+increases our capacity to work, to be happy, and to be useful; it
+develops, not only the body, but the mind and the heart; it ennobles the
+man as a whole.
+
+[Sidenote: Medieval Ideals]
+
+We in America inherit, through centuries of European tradition, the
+medieval indifference to the human body, often amounting to contempt.
+This attitude was a natural outgrowth of the theological doctrine that
+the "flesh is in league with the devil" and so is the enemy of the
+soul. In the Middle Ages saintliness was often associated with
+sickliness. Artists, in portraying saints, often chose as their models
+pale and emaciated consumptives.
+
+We are beginning to cut loose from this false tradition and are working
+toward the establishment of more wholesome ideals. It is probably true,
+for instance, that the man or the woman who is unhealthy is now
+handicapped in opportunities for marriage, which may be considered an
+index to the ideals of society.
+
+[Sidenote: The Present Health Movement]
+
+A great health movement is sweeping over the entire world. Hygiene has
+repudiated the outworn doctrine that mortality is fatality and must
+exact year after year a fixed and inevitable sacrifice. It aims instead
+to set free human life by applying modern science. Science, which has
+revolutionized every other field of human endeavor, is at last
+revolutionizing the field of health conservation.
+
+[Sidenote: Medical Practise]
+
+The practise of medicine, which for ages has been known as the "healing
+art," is undergoing a gradual but radical revolution. This is due to the
+growing realization that an ounce of prevention is worth a pound of
+cure. As teachers and writers on hygiene, as trainers for college
+athletes, as advisers for the welfare departments of large industrial
+plants, and in many other directions, physicians are finding fields for
+practising preventive medicine. Even the family physician is in some
+cases being asked by his patients to keep them well instead of curing
+them after they have fallen sick.
+
+Furthermore, the preventive methods of modern medicine are being applied
+by the people themselves, as witness the great vogue to-day of sleeping
+out of doors; the popularity, not always deserved, of health foods and
+drinks; the demand for uncontaminated water supplies, certified milk,
+inspected meat and pure foods generally; the world-wide movement against
+alcohol, and the legislation to correct wrong conditions of labor and to
+safeguard the laborer.
+
+Labor itself to-day is being held in honor, and idleness in dishonor.
+Ideals are being shifted from those of "leisure" to those of "service."
+Work was once considered simply a curse of the poor. The real gentleman
+was supposed to be one who was able to live without it. The king, who
+set the styles, was envied because he "did not have to work," but had
+innumerable people to do work for him. His ability to work, his
+efficiency, his endurance, were the last things to which he gave
+consideration. To-day kings, emperors, presidents are trying to find out
+how they can keep in the fittest condition and accomplish the greatest
+possible amount of work. Even among society women, some kind of work is
+now "the thing."
+
+[Sidenote: High Ideals]
+
+One of the most satisfying tasks for any man or woman to-day is to take
+part in this movement toward truer ideals of perfect manhood and
+womanhood. Our American ideals, though improving, are far inferior to
+those, for instance, of Sweden; and these, in turn, are not yet worthy
+to be compared with those of ancient Greece, still preserved for our
+admiration in imperishable marble. With our superior scientific
+knowledge, our health ideals ought, as a matter of fact, to excel those
+of any other age. They should not stop with the mere negation of
+disease, degeneracy, delinquency, and dependency. They should be
+positive and progressive. They should include the love of a perfect
+muscular development, of integrity of mental and moral fiber.
+
+There should be a keen sense of enjoyment of all life's activities. As
+William James once said, simply to live, breathe and move should be a
+delight. The thoroughly healthy person is full of optimism; "he
+rejoiceth like a strong man to run a race." We seldom see such
+overflowing vitality except among children. When middle life is reached,
+or before, our vital surplus has usually been squandered. Yet it is in
+this vital surplus that the secret of personal magnetism lies. Vital
+surplus should not only be safeguarded, but accumulated. It is the
+balance in the savings bank of life. Our health ideals must not stop at
+the avoidance of invalidism, but should aim at exuberant and exultant
+health. They should savor not of valetudinarianism, but of athletic
+development. Our aim should be not to see how much strain our strength
+can stand, but how great we can make that strength. With such an aim we
+shall, incidentally and naturally, find ourselves accomplishing more
+work than if we aimed directly at the work itself. Moreover, when such
+ideals are attained, work instead of turning into drudgery tends to
+turn into play, and the hue of life seems to turn from dull gray to the
+bright tints of well-remembered childhood. In short, our health ideals
+should rise from the mere wish to keep out of a sick bed to an eagerness
+to become a well-spring of energy. Only then can we realize the
+intrinsic wholesomeness and beauty of human life.
+
+
+
+
+CHAPTER I
+
+AIR
+
+
+Section I--Housing
+
+Air is the first necessity of life. We may live without food for days
+and without water for hours; but we cannot live without air more than a
+few minutes. Our air supply is therefore of more importance than our
+water or food supply, and good ventilation becomes the first rule of
+hygiene.
+
+Living and working rooms should be ventilated both before occupancy and
+while occupied.
+
+It must be remembered that the mere construction of the proper kind of
+buildings does not insure ventilation. We may have model dwellings, with
+ideal window-space and ventilating apparatus, but unless these are
+actually used, we do not benefit thereby.
+
+[Sidenote: Features of Ventilation]
+
+The most important features of ventilation are motion, coolness, and the
+proper degree of humidity and freshness.
+
+[Sidenote: Drafts]
+
+There is an unreasonable prejudice against air in motion. A gentle draft
+is, as a matter of fact, one of the best friends which the seeker after
+health can have. Of course, a strong draft directed against some exposed
+part of the body, causing a local chill for a prolonged time, is not
+desirable; but a gentle draft, such as ordinarily occurs in good
+ventilation, is extremely wholesome.
+
+[Sidenote: Air and Catching Colds]
+
+It goes without saying that persons unaccustomed to ventilation, and
+consequently over-sensitive to drafts, should avoid over-exposure while
+they are in process of changing their habits. But after even a few days
+of enjoyment of air in motion, with cautious exposure to it, the
+likelihood of cold is greatly diminished; and persons who continue to
+make friends with moving air soon become almost immune to colds.
+
+The popular idea that colds are derived from drafts is greatly
+exaggerated. A cold of any kind is usually a catarrhal disease of germ
+origin, to which a lowered vital resistance is a predisposing cause.
+
+The germs are almost always present in the nose and throat. It is
+exposure to a draft plus the presence of germs and a lowered resistance
+of the body which produces the usual cold. Army men have often noted
+that as long as they are on the march and sleep outdoors, they seldom or
+never have colds, but they develop them as soon as they get indoors
+again. See SUPPLEMENTARY NOTES, "Avoiding Colds."
+
+Of course, one must always use common sense and never grow foolhardy. It
+is never advisable that a person in a perspiration should sit in a
+strong draft.
+
+[Sidenote: Windows]
+
+The best ventilation is usually to be had through the windows. We advise
+keeping windows open almost always in summer; and often open in winter.
+
+One should have a cross-current of air whenever practicable; that is, an
+entrance for fresh air and an exit for used air at opposite sides of the
+room. Where there can not be such a cross-current, some circulation can
+be secured by having a window open both top and bottom.
+
+[Sidenote: Window-boards]
+
+In winter, ventilation is best secured by means of a window-board. This
+is a board the edge of which rests on the edge of the window-sill, the
+ends being attached firmly to the window-frame. It affords a vertical
+surface three or four inches high and situated three or four inches in
+front of the window, so as to deflect the cold air upward when the
+window is slightly opened. The air will then reach the breathing-zone,
+instead of flowing on to the floor and chilling the feet, which is the
+usual consequence of opening a window in winter. It seems tragic to
+think that for lack of some such simple device, which anyone can make or
+buy, there is now an almost complete absence of winter ventilation in
+most houses.
+
+[Sidenote: Air-fans]
+
+Air should never be allowed to become stagnant. When there is no natural
+movement in the air, it should be put in motion by artificial means.
+This important method of practising air-hygiene is becoming quite
+generally available through the introduction of electric currents into
+dwellings and other buildings and the use of electric fans. Even a hand
+fan is of distinct hygienic value.
+
+[Sidenote: Heating Systems]
+
+A wood or grate fire is an excellent ventilator. A heating-system which
+introduces warmed new air is better than one acting by direct radiation,
+provided the furnace is well constructed and gas-proof.
+
+[Sidenote: Cool Air]
+
+The importance of coolness is almost as little appreciated as the
+importance of motion. Most people enervate themselves by heat,
+especially in winter. The temperature of living-rooms and work-rooms
+should not be above 70 degrees, and, for people who have not already
+lost largely in vigor, a temperature of 5 to 10 degrees lower is
+preferable. Heat is depressing. It lessens both mental and muscular
+efficiency. Among the employes of a large commercial organization in New
+York who were examined by the Life Extension Institute, some of the men
+in one particular room were suffering from an increase of body
+temperature and a skin rash. On investigation it was found that the room
+in which they worked was overheated. There was no special provision for
+ventilation. A window-board was installed, with the result that the men
+recovered and no other cases of skin rash occurred in that room.
+
+[Sidenote: Dry air]
+
+As to dryness of air, there is little which the individual can do except
+to choose a dry climate in which to live or spend his vacations.
+Unfortunately, there is not as yet any simple and cheap way of drying
+house air which is too moist, as is often the case in warm weather.
+
+[Sidenote: Humidity]
+
+In the cold season, indoor air is often too dry and may be moistened
+with advantage. This may be done, to some extent, by heating water in
+large pans or open vessels. But for efficient moistening of the air,
+either a very large evaporating-surface or steam jets are required. The
+small open vessels or saucers on which some people rely, even when
+located in the air-passages of a hot-air furnace, have only an
+infinitesimal influence. Vertical wicks of felt with their lower ends in
+water kept hot by the heating apparatus yield a rapid supply of
+moisture. Evaporation is greatly facilitated if the water or wicks are
+placed in the current of heated air entering the room. By a suitable
+construction, the water may be replenished automatically. In very cold
+dry weather, the air-supply of an ordinary medium-sized house requires
+the addition of not less than 10 gallons of moisture every 24 hours, and
+sometimes much more.
+
+Some authorities doubt any ill effects from extreme dryness. This is a
+subject yet to be cleared by experimental research.
+
+[Sidenote: Freshness]
+
+It is obvious that fresh pure air is preferable to impure air. Air may
+be vitiated by poisonous gases, by dust and smoke, or by germs. Dust and
+smoke often go together.
+
+Lighting by electricity is preferable to lighting by gas, as some of the
+gas is liable to escape and vitiate the air.
+
+[Sidenote: Tobacco Smoke]
+
+A very common and at the same time injurious form of air-vitiation is
+that from tobacco smoke. Smoking, especially in a closed space such as a
+smoking-room or smoking-car, vitiates the air very seriously, for smoker
+and non-smoker alike.
+
+[Sidenote: Dust]
+
+As to dust, the morbidity and mortality rates in certain occupations,
+particularly those known as the dusty trades, are appreciably and even
+materially greater than in dustless trades.
+
+An accumulation of house-dust should be avoided. The dust should be
+removed--not by the old-fashioned feather duster which scatters the dust
+into the air--but by a damp or oiled cloth. Dust-catching furniture and
+hangings of plush, lace, etc., are not hygienic. A carpet-sweeper is
+more hygienic than a broom, and a vacuum cleaner is better than a
+carpet-sweeper. The removable rug is an improvement hygienically over
+the fixed carpet.
+
+[Sidenote: Bacteria]
+
+The bacteria in air ride on the dust-particles. In a clean hospital
+ward, when air was agitated by dry sweeping, the number of colonies of
+bacteria collected on a given exposure rose twenty-fold, showing the
+effect of ordinary broom-sweeping.
+
+[Sidenote: Sunlight]
+
+The air we breathe should be sunlit when possible. Many of our germ
+enemies do not long survive in sunlight.
+
+
+Section II--Clothing
+
+Air may be shut out not only by tight houses but also by tight clothes.
+It follows that the question of clothing is closely related to the
+question of ventilation. In fact it is a reasonable inference from
+modern investigations that air-hygiene concerns the skin quite as much
+as the lungs. Therefore the hygiene of clothing assumes a new and
+hitherto unsuspected importance. A truly healthy skin is not the waxy
+white which is so common, but one which glows with color, just as do
+healthy cheeks exposed to the open air.
+
+[Sidenote: Porous Clothes]
+
+The hygiene of clothing includes ventilation and freedom from pressure,
+moderate warmth, and cleanliness. Loose, porous underclothes are already
+coming into vogue. But effective ventilation, namely such as will allow
+free access of air to the skin, requires that our outer
+clothes--including women's gowns and men's shirts, vests, vest-linings,
+and coat-linings--should also be loose and porous. Here is one of the
+most important but almost wholly neglected clothing reforms. Most
+linings and many fabrics used in outer clothes are so tightly woven as
+to be impervious to air. Yet porous fabrics are always available,
+including porous alpacas for lining. To test a fabric it is only
+necessary to place it over the mouth and observe whether it is possible
+or easy to blow the breath through it.
+
+[Sidenote: Air-baths]
+
+At times we can enjoy relief from clothing altogether. An air-bath
+promotes a healthy skin and aids it in the performance of its normal
+functions. Not every one can visit air-bath establishments or outdoor
+gymnasia or take the modern nude cure by which juvenile consumptives are
+sometimes treated (even in winter, after becoming gradually accustomed
+to the cold); but any one can spend at least a little time in a state of
+nature. Both at the time of rising in the morning and upon retiring at
+night, there are many things which are usually done while one's clothes
+are on which could be done just as well while they are off. Brushing the
+teeth, washing the hands, shaving, etc., necessarily consume some time
+during which the luxury of an air-bath can be enjoyed. Exercises should
+also be taken at these times. Exercising in cold air, _if not too cold_,
+with clothing removed, is an excellent means of hardening the skin and
+promoting good digestion.
+
+[Sidenote: Tight Clothing]
+
+[Sidenote: Shoes]
+
+The constriction from rigid or tight corsets, belts (the latter in men
+as well as in women), tight neckwear, garters, etc., interferes with the
+normal functions of the organs which they cover. All such constriction
+should be carefully avoided. The tight hats generally worn by men check
+the circulation in the scalp. Tight shoes with extremely high heels
+deform the feet and interfere with their health. The barefoot cure is
+not always practicable, but any one can wear broad-toed shoes with a
+straight inner edge and do his part to help drive pointed toes out of
+fashion. Such a reform should not be so difficult as to rid the women of
+China of their particular form of foot-binding. Several anatomical types
+of shoes, that is, shoes made to fit the normal foot instead of to force
+the foot to fit them, are now available. In all except cold weather, low
+shoes are preferable to high shoes. When possible, sandals, now
+fortunately coming into fashion, are preferable to shoes, especially in
+early childhood (but the adult, whose calf-muscles and foot-structure
+are not often adapted to such foot-gear, must be cautious in their use
+lest flat-foot result).
+
+[Sidenote: Cottons, Linens, Woolens]
+
+Only the minimum amount of clothing that will secure warmth should be
+worn. Woolens protect most, but they require the least exercise of the
+temperature-regulating apparatus of the body. While wool is also highly
+absorbent of moisture, it does not give off that moisture quickly
+enough. Hence, if worn next to the skin, it becomes saturated with
+perspiration, which it long retains to the disadvantage of the skin.
+Consequently woolen clothing is best confined to overcoats and outer
+garments, designed especially for cold weather. The underclothes should
+be made of some better conducting and more quickly drying material, such
+as cotton or linen. In winter light linen-mesh and medium wool over
+that, or "double-deck" linen and wool underclothes, can be worn by those
+who object to either linen or wool alone.
+
+[Sidenote: Color]
+
+As to color, the more nearly white the clothes the better. This is
+especially true in summer, but there is believed to be some advantage in
+white at all seasons.
+
+Those who have learned to clothe themselves properly find that they have
+grown far more independent of changing weather conditions. They do not
+suffer greatly from extreme summer heat nor extreme winter cold.
+Especially do they note that "raw" or damp cold days no longer tax their
+strength.
+
+
+Section III--Outdoor Living
+
+[Sidenote: Out-of-door Air]
+
+But we must not depend altogether on ventilating our houses and our
+clothes. We must turn our thoughts toward an outdoor life. The air of
+the best ventilated house is not as good as outdoor air. Those who spend
+much of their lives in the open enjoy the best health and the greatest
+longevity. It is a great advantage to go into camp in summer and to live
+in the country as much as possible.
+
+Climate, of itself, is a secondary consideration. Not every one can
+choose the best climate in the world, and, after all, the main
+advantages of fresh air can be enjoyed in almost any locality. Even in a
+city, outdoor air is, under ordinary circumstances, wonderfully
+invigorating.
+
+[Sidenote: Dampness]
+
+The common prejudice against damp air greatly exaggerates its evils.
+While moderate dryness of air is advantageous, it seems nevertheless
+true that to live in damp, even foggy, air out-of-doors is, in general,
+more healthful than to live shut up indoors.
+
+[Sidenote: Outdoor Schools]
+
+Observations have shown that the pupils in outdoor and open-window
+schools are not only kept more healthy but learn more quickly than those
+in the ordinary schools. It is even claimed that tuberculous children in
+an outdoor school may make more rapid progress in their studies than the
+more normal children in a badly ventilated school. Parents should insist
+on fresh air for their children when at school. They should also insist
+on outdoor playgrounds.
+
+[Sidenote: Outdoor Recreations]
+
+For themselves, also, they should not neglect outings, picnics, and
+visits to parks. Whenever practicable, outdoor recreation should be
+chosen in preference to indoor recreation.
+
+[Sidenote: Occupations]
+
+Above all, outdoor occupations should, when possible, be chosen in
+preference to indoor occupations, such as working on a farm rather than
+in a factory. It would help solve some of the greatest problems of
+civilization, if, in consequence of an increased liking for outdoor life,
+larger numbers of our population should join the "back-to-the-farm"
+movement. Leaving the country for the city is often disastrous even for
+the purpose in view, namely to gain wealth. For wealth gained at the
+expense of health always proves in the end a bitter joke. The victim
+proceeds through the rest of his life to spend wealth in pursuit of
+health.
+
+
+Section IV--Outdoor Sleeping
+
+Unfortunately most people can not live out of doors all of the time, and
+many are so situated that they can not even secure ventilation, granted
+that they want it. But there is one important part of the twenty-four
+hours when most people can completely control their own air supply. This
+is at night. We spend a third of our time in bed. Most of us live such
+confined lives during the day that we should all the more avail
+ourselves of our opportunities to practise air hygiene at night.
+
+[Sidenote: Tuberculosis]
+
+[Sidenote: Well Persons]
+
+It is the universal testimony of those who have slept out-of-doors that
+the best ventilated sleeping-room is far inferior in healthfulness to an
+outdoor sleeping-porch, open tent, or window tent (large enough to
+include the whole bed). For generations, outdoor sleeping has
+occasionally been used as a health measure in certain favorable climates
+and seasons. But only in the last two decades has it been used in
+ordinary climates and all the year round. Dr. Millet, a Brockton
+physician, began some years ago to prescribe outdoor sleeping for some
+shoe-factory workmen who were suffering from tuberculosis. As a
+consequence, in spite of their insanitary working-places (where they
+still continued to work while being treated for tuberculosis), they
+often conquered the disease in a few months. It was largely this
+experience which led to the general adoption, irrespective of climate,
+of outdoor sleeping for the treatment of tuberculosis. The practise has
+since been introduced for nervous troubles and for other diseases,
+including pneumonia. Latterly the value of outdoor sleeping for _well_
+persons of all classes, infants and children as well as adults, has come
+to be widely recognized.
+
+[Sidenote: Vital Resistance]
+
+Outdoor sleeping increases the power to resist disease, and greatly
+promotes physical vigor, endurance, and working power.
+
+[Sidenote: Night Air]
+
+Many people are still deterred from sleeping out by a mistaken fear of
+night air and of the malaria which they imagine this dreaded night air
+may bring. To-day we know that malaria is communicated by the bite of
+the anopheles mosquito and never by the air. The moral of this is not to
+shut out the night air, but, when necessary, to shut out the mosquito by
+screens. The experiment has been made of sleeping out-of-doors _in
+screened cages_ in the most malarial of places and no malarial infection
+resulted, though those who were unprotected and were consequently bitten
+by mosquitoes contracted malaria as usual. The truth is that night air,
+especially in cities, is distinctly purer than day air, on account of
+the fact that there is much less traffic at night to stir up dust.
+
+[Sidenote: Protection From Cold]
+
+It is very important, in any sleeping balcony, to be protected from the
+wind by a sash on one or two or--in very windy places--three sides. But
+of course sleeping out-of-doors does not reach its maximum efficiency if
+there is too much protection, that is, if the sleeping-out place is so
+shut in that very free currents of air are not secured. An outdoor
+porch really ceases to be an outdoor porch, when enclosed on four sides.
+
+A roll curtain (preferably rolling from the bottom) can be arranged on
+the open side or sides, to be used in case of storms only. In cold
+weather a thick mattress, or two mattresses, should be used. It is not
+only what is over the sleeper, but also what is under him, that keeps
+him warm. The body should be warmly clad, and the head and neck
+protected by a warm cap or helmet or hood. To prevent the entrance of
+cold air under the bedclothes, one or more blankets should be extended
+at least two feet beyond the head, with a central slit for the head.
+Early awakening by the light may, if necessary, be prevented by touching
+the eyelids with burnt cork, or by bandaging the eyes with a black cloth
+or stocking. Sheets should be well warmed in the winter-time before
+being used. They can easily be warmed with a hot-water bag, flat-iron,
+or soapstone. Blankets next to the skin are not hygienic.
+
+[Sidenote: Sleeping-tents]
+
+Sleeping out is really much easier than most people imagine. In fact,
+few, if any, of the other cardinal rules of hygiene are so easy to
+obey. Where a sleeping-porch is not available, an inward window tent can
+always be had which puts the sleeper practically out-of-doors and at the
+same time cuts off his tent from the rest of the room.
+
+[Sidenote: Outdoor Tents]
+
+An outdoor tent must be kept well opened. Otherwise it fails of its
+purpose. The common opinion that a tent is ventilated through the
+"meshes" of the canvas is erroneous. Canvas is a tightly woven fabric
+and impervious to air. That is why it makes good sails. One of the most
+modern boys' camps has given up the use of tents altogether, employing
+instead open wooden "shacks," because of the difficulty of keeping the
+tents sufficiently open, especially in rainy weather.
+
+Complete directions for convenient out-of-door sleeping will be
+furnished, upon application, by the Life Extension Institute.
+
+
+Section V--Deep Breathing
+
+Ordinarily breathing should be unconscious, but every day deep breathing
+exercises should be employed. "A hundred deep breaths a day" is one
+physician's recipe for avoiding tuberculosis. A Russian author, who
+suffered a nervous breakdown, found--after trying many other aids to
+health without success--that a retired life for several months in the
+mountains in which simple deep-breathing exercises practised
+systematically every day formed the central theme, effected a permanent
+cure. Deep breathing is a great resource for people who are shut in most
+of the day. If they will seize the chance, whenever it offers, to step
+out-of-doors and take a dozen deep breaths, they can partly compensate
+for the evils of indoor living.
+
+In ordinary breathing only about 10 per cent. of the lung contents is
+changed at each breath. In deep breathing a much larger percentage is
+changed, the whole lung is forced into action, and the circulation of
+the blood in the abdomen is more efficiently maintained, thus equalizing
+the circulation throughout the body. The blood-pressure is also
+favorably influenced, especially where increased pressure is due to
+nervous or emotional causes.
+
+[Sidenote: Breathing Exercises]
+
+Breathing exercises should be deep, slow, rhythmic, and through the
+nose, not through the mouth. A certain Oriental deep-breathing exercise
+is particularly valuable to insure slowness and evenness of the breath.
+It consists of pressing a finger on the side of the nose, so as to
+close one nostril, breathing in through the other nostril, breathing out
+of the first nostril in the same manner and then reversing the process.
+Attention to the slight sound of the air, as it passes through the nose,
+enables one to know whether the breathing is regular or is slightly
+irregular. Such breathing exercises can be taken at the rate of three
+breaths per minute, and the rate gradually reduced until it is only two
+or even less per minute.
+
+[Sidenote: Muscular Exercise]
+
+Muscular exercises stimulate deep breathing, and, in general, the two
+should go together. But deep breathing by itself is also beneficial, if
+very slow. Forced _rapid_ breathing is comparatively valueless, and
+indeed may be positively harmful. Oxygen is absorbed only according to
+the demand for it in the body and not according to the supply.
+
+[Sidenote: Singing]
+
+Singing requires deep breathing, and is for that and other reasons an
+excellent hygienic practise.
+
+[Sidenote: Mental State]
+
+The mode of our breathing is closely related to our mental condition;
+either influences the other. Agitation makes us catch our breath, and
+sadness makes us sigh. Conversely, slow, even breathing calms mental
+agitation. It is not without reason that, in the East, breathing
+exercises are used as a means of cultivating mental poise and as an aid
+to religious life.
+
+
+
+
+CHAPTER II
+
+FOOD
+
+
+Section I--Quantity of Food
+
+The body has often been compared to a blacksmith's forge, the lungs
+being the bellows and food the coal. The comparison is a good one, for
+food is actually burned in the body by the aid of the air we breathe.
+
+[Sidenote: Calories]
+
+All food is capable of being used as body-fuel and by far the greater
+part of it is so used. Consequently, food is measured in fuel-units,
+called calories. Many people eat too much, that is, too many calories;
+some eat too little, that is, too few calories. In both cases the person
+is usually unaware of the fact, because he makes the mistake of
+measuring his food by its weight or bulk. Some foods are concentrated,
+that is, contain many calories of food value in a given bulk; others are
+bulky, that is, contain few calories in a given bulk. For instance,
+olive oil is concentrated, and most vegetables are bulky. A third of an
+ounce of olive oil contains 100 calories, which is as much as is
+contained in a pound or more of tomatoes, lettuce, celery, cucumbers,
+string beans, asparagus, or watermelon.
+
+It will help to give a picture of food values if, before going further,
+we note how much it takes of some of the common foods to make a given
+amount of food value, say 100 calories. It is surprising in how many
+cases the ordinary amount of food served at table happens to contain
+about 100 calories. We find 100 calories in a small lamb chop (weighing
+about an ounce); in a large egg (about 2 ounces); in a small side-dish
+of baked beans (about 3 ounces); in 11/2 cubic inches of cheese (about an
+ounce); in an ordinary side-dish of sweet corn (about 31/2 ounces); in one
+large-sized potato (if baked, about 3 ounces; if boiled, about
+4 ounces); in an ordinary thick slice of bread (about 11/2 ounces); in one
+shredded wheat biscuit (about an ounce); in a very large dish of oatmeal
+(about 6 ounces); in a small piece of sponge-cake (about an ounce); in a
+third of an ordinary piece of pie (about 11/2 ounces); in three
+teaspoonfuls or 11/2 lumps of sugar (about 1 ounce); in a dozen peanuts
+(about 1/3 of an ounce); in eight pecans (about 1/2 an ounce); in four
+prunes (about 1 ounce); in two apples (about 7 ounces); in a large
+banana (about 4 ounces) in half a cantaloup (about 9 ounces); in seven
+olives (about 11/2 ounces); in a very large orange (about 10 ounces); in
+an ordinary pat of butter (about 1/2 an ounce); in a quarter of a glass of
+cream (about 2 ounces); in a small glass of milk (about 5 ounces). (See
+SUPPLEMENTARY NOTES for "Table of Food Values.")
+
+The ordinary sedentary man needs about 2,500 calories per day. But the
+larger the person (provided the bulk is due to muscle and active tissue
+and not to fat) or the more muscular the work he does, the more food he
+needs. It has been found that the number and activity of cells forming
+the organs and muscles and blood affect the food requirement.
+
+[Sidenote: Favorable Weight]
+
+Life insurance experience has clearly shown that weight, especially in
+relation to age, is an important factor in influencing longevity.
+
+Except in the earlier ages of life, overweight (reckoned relatively to
+the average for that age) is a more unfavorable condition, in its
+influence on longevity, than underweight.
+
+The question of whether an individual is really underweight or
+overweight can not be determined solely by the life insurance tables.
+(See SUPPLEMENTARY NOTES, "Influence of Build on Longevity.") Some types
+who are of average weight according to the table, may be either
+underweight or overweight when considered with regard to their framework
+and general physical structure. Nevertheless, it should be remembered
+that notwithstanding the effort of life insurance companies to carefully
+select the favorable types of overweight and underweight, the mortality
+experience on youthful underweights has been unfavorable, and the
+mortality experience on middle aged and elderly overweights has been
+decidedly unfavorable. The lowest mortality is found among those who
+average, as a group, a few pounds over the average weight before age 35,
+and a few pounds under the average weight after age 35. That is, after
+the age of 35, overweight is associated with an increasingly high death
+rate, and at middle life it becomes a real menace to health, either by
+reason of its mere presence as a physical handicap or because of the
+faulty living habits that are often responsible for its development.
+
+[Sidenote: Overweight]
+
+If there is a family tendency to overweight, one should begin early to
+form habits that will check this tendency. If considerable overweight is
+already present, caution is necessary in bringing about a reduction.
+Barring actual disease, this can usually be done without drugs if the
+person will be persevering and faithful to a certain regime.
+
+Constant vigilance is necessary, yet it is worth while when one
+considers the inconvenience as well as the menace of obesity.
+
+After the age of 35, 15 to 20 pounds over the average weight should
+prompt one to take careful measures for reducing weight. Habits should
+be formed that will keep the weight down automatically, instead of
+relying upon intermittent attempts that are more than likely to fail. No
+matter how well one feels, one should take steps to keep out of the
+class that life insurance companies have found to be undesirable as
+risks.
+
+[Sidenote: Accessories]
+
+One reason why many people eat great quantities of food without
+realizing it, is the common delusion that many articles such as candy,
+fruits, nuts, peanuts, popcorn, often eaten between meals, "do not
+count." Another common oversight is to overlook accessories, such as
+butter and cream, which may contain more actual food value than all the
+rest of a meal put together. Ice-cream and other desserts also have more
+food value than is usually realized. Nature counts every calory very
+carefully. If the number of calories taken in exceeds the number used by
+the body (or excreted unused), the excess accumulates in fat or tissue.
+Thus, if some 3,000 calories are taken in each day and the calories used
+up or excreted are only 2,800, then 200 must be retained and accumulated
+in the body.
+
+[Sidenote: Underweight]
+
+A person who is not heavy enough can usually gain weight by following
+the general rules of hygiene, especially in the matter of increasing the
+fuel or energy foods. But he should not force himself to eat beyond his
+natural capacity to digest and assimilate the food, while overfatigue
+and exhausting physical exertion should be carefully avoided.
+
+[Sidenote: Diet in Middle Life]
+
+As age advances, the consumption of meat and all flesh foods should be
+decreased and that of fruit and vegetables, especially those of bulky
+character and low food value, such as lettuce, tomatoes, carrots,
+turnips, salsify, oyster-plant, watercress, celery, parsnips, should be
+increased.
+
+[Sidenote: Diet in Hot Weather]
+
+Generally the quantity of food should be slightly decreased in hot
+weather, when fewer calories are needed to sustain the heat of the body.
+In particular, less meat should be eaten in the summer, on account of
+what is called the "specific dynamic action of protein," that is, the
+special tendency of meats and like foods to produce immediate heat.
+
+Each individual must decide for himself what is the right amount of food
+to eat. In general, that amount is right which will maintain the most
+favorable condition of weight. If the weight, endurance, and general
+feeling of well-being are maintained, one may assume that sufficient
+food is taken.
+
+[Sidenote: Brainwork and Eating]
+
+It is physical, not mental work, which uses up the greater part of our
+food. The common impression that brain-work or expenditure of mental
+energy creates a special need for food is erroneous. The sedentary
+brain-worker often gains weight without eating very much. What he really
+needs is exercise, to use up the food, but if he will not take
+exercise, then he should reduce his food even below the small amount on
+which he gains weight.
+
+[Sidenote: Eating When Fatigued]
+
+Which meal in the day should be heavy and which light depends largely on
+one's daily program of work, the aim being to avoid heavy meals just
+before heavy work. When very tired it is sometimes advisable to skip a
+meal or to eat only lightly, as of fruits and salads. A man who eats
+heartily when he is very tired is likely to be troubled afterward with
+indigestion.
+
+(See SUPPLEMENTARY NOTES for specific directions regarding diet for
+underweight and overweight.)
+
+
+Section II--Protein Foods
+
+[Sidenote: Protein, Fat, and Carbohydrate]
+
+In the last section it was stated that food is fuel. But there is one
+constituent of food which, while it _can_ be used as fuel, is especially
+fitted for an entirely different purpose, namely, to build tissue, that
+is, to serve for the growth and repair of the body. This tissue-building
+constituent in food is called protein. The two other chief constituents
+in food are fat and carbohydrate, the last term embracing what are
+familiarly known as starch and sugar. Fats and carbohydrates are only
+for fuel and contain carbon as the essential element. Protein contains
+nitrogen as the essential element in tissue-building. The white of egg
+and the lean of meat afford the most familiar examples of protein. They
+consist entirely of protein and water. But meat and eggs are not the
+only foods high in protein. In fact, most ordinary foods contain more or
+less protein. The chief exceptions are butter, oleomargarine, oil, lard,
+and cream--which consist of fat (and water)--and sugar, sirups, and
+starch, which consist of carbohydrate (and water).
+
+[Sidenote: Proportion of Protein]
+
+Foods should be so selected as to give to the ration the right amount of
+protein, or repair-foods, on the one hand, and of fats and
+carbohydrates, or fuel-foods, on the other. A certain amount of protein
+is absolutely essential. While, for a few days, protein may be reduced
+to little or nothing without harm, if the body be long deprived of the
+needed protein it will waste away and ultimately death will result.
+Therefore, too little protein would be a worse mistake than too much.
+
+The right proportion of protein has been the subject of much
+controversy. According to what are regarded as the best investigations,
+it is generally about 10 per cent. of the total number of heat-units
+consumed. This does not, of course, mean 10 per cent. of the total
+weight nor 10 per cent. of the total bulk, but 10 per cent. of the total
+nutriment, that is, 10 calories of protein out of every 100 calories of
+food.
+
+[Sidenote: Human Milk]
+
+Most persons in America eat much more protein than this. But that
+10 calories out of 100 is not too small an allowance is evidenced by the
+analysis of human milk. The growing infant needs the maximum proportion
+of protein. In the dietary of the domestic animals, the infant's food,
+the mother's milk, is richer in protein than the food of the grown
+animal. Consequently an analysis of human mother's milk affords a clue
+to the maximum protein suitable for human beings. Of this milk
+7 calories out of every 100 calories are protein. If all protein were as
+thoroughly utilized as milk-protein or meat-protein, 7 calories out of
+100 would be ample, but all vegetable proteins are not so completely
+available. Making proper allowance for this fact, we reach the
+conclusion that 10 calories out of every 100 are sufficient.
+
+[Sidenote: Excessive Use of High-Protein Foods]
+
+A chief and common error of diet consists, then, in using too much
+protein. Instead of 10 calories out of every 100, many people in America
+use something like 20 to 30. That is, they use more than double what is
+known to be ample. This excessive proportion of protein is usually due
+to the extensive use of meat and eggs, although precisely the same
+dietetic error is sometimes committed by the excessive use of other
+high-protein foods such as fish, shell-fish, fowl, cheese, peas and
+beans, or even, in exceptional cases, by the use of foods less high in
+protein when combined with the absence of any foods very low in protein.
+The idea of reducing the protein in our diet is still new to most
+people.
+
+[Sidenote: Injuries From Over-abundance of Protein]
+
+Prof. Rubner of Berlin, one of the world's foremost students of hygiene,
+said, in a paper on "The Nutrition of the People," read before the
+recent International Congress on Hygiene and Demography:
+
+ "It is a fact that the diet of the well-to-do is not in itself
+ physiologically justified; it is not even healthful. For, on account
+ of false notions of the strengthening effect of meat, too much meat
+ is used by young and old, and by children, and this is harmful. But
+ this meat is publicly sanctioned; it is found in all hotels; it has
+ become international and has supplanted, almost everywhere, the
+ characteristic local culinary art. It has also been adopted in
+ countries where the European culinary art was unknown. Long ago the
+ medical profession started an opposition to the exaggerated meat
+ diet, long before the vegetarian propaganda was started. It was
+ maintained that flour foods, vegetables, and fruits should be eaten
+ in place of the overlarge quantities of meat."
+
+When protein is taken in great excess of the body's needs, as is usually
+the case in the diet of Americans, added work is given the liver and
+kidneys, and their "factor of safety" may be exceeded.
+
+[Sidenote: Animal Proteins]
+
+Flesh food--fish, shell-fish, meat, fowl--when used in great abundance,
+are subject to additional objections. They tend to produce an excess of
+acids, are very prone to putrefaction, and contain "purins" which lead
+to the production of uric acid. This is especially true of sweetbreads,
+liver and kidney. The well-known deficiency in flesh foods of lime often
+needs to be taken into consideration in the dietary. Some of the
+vegetable foods, such as peas and beans, rich in protein, are likewise
+not free from objection. Their protein is not always easily digested and
+is, therefore, likewise liable to putrefaction. Unlike most vegetable
+foods, they contain some purins. These foods are, however, rich in iron,
+which renders them a more valuable source of protein for children and
+anemic people than meat. Also, an excess of protein is not so likely to
+be derived from such bulky foods as from meat, which is a concentrated
+form of protein.
+
+We have spoken thus far only of the needed proportion of protein. The
+remainder of the diet, say 90 per cent. of the calories, may be divided
+according to personal preference between fats and carbohydrates in
+almost any proportion, provided some amount of each is used. A good
+proportion is 30 per cent. fat and 60 per cent. carbohydrate.
+
+
+Section III--Hard, Bulky, and Uncooked Foods
+
+The wise choice of foods does not consist entirely in balancing the
+ration as to protein, fat, and carbohydrate.
+
+[Sidenote: Hard Foods]
+
+Hard foods, that is, foods that resist the pressure of the teeth, like
+crusts, toast, hard biscuits or crackers, hard fruits, fibrous
+vegetables and nuts, are an extremely important feature of a hygienic
+diet. Hard foods require chewing. This exercises and so preserves the
+teeth, and insures the flow of saliva and gastric juice. If the food is
+not only hard, but also dry, it still further invites the flow of
+saliva. Stale and crusty bread is preferable to soft fresh bread and
+rolls on which so many people insist. The Igorots of the Philippines
+have perfect teeth so long as they live on hard, coarse foods. But
+civilization ruins their teeth when they change to our soft foods.
+
+[Sidenote: Bulk Versus Concentrated Foods]
+
+Most of the ordinary foods lack bulk; they are too concentrated. For
+this purpose it is found that we need daily, at the very least, an ounce
+of cellulose, or "woody fiber." This is contained in largest measure in
+fibrous fruits and vegetables--lettuce, celery, spinach, asparagus,
+cabbage, cauliflower, corn, beets, onions, parsnips, squash, pumpkins,
+tomatoes, cucumbers, berries, etc.
+
+Until recently would-be food reformers have made the mistake of seeking
+to secure concentrated dietaries, especially for army rations. It was
+this tendency that caused Kipling to say, "compressed vegetables and
+meat biscuits may be nourishing, but what Tommy Atkins needs is bulk in
+his inside."
+
+[Sidenote: Raw Foods]
+
+[Sidenote: Vitamins]
+
+Cooking is an important art; but some foods when cooked lose certain
+small components called vitamins, which are also found in the skin or
+coating of grains, especially rice, also in yolk of egg, raw milk, fresh
+fruit, and fresh vegetables, especially peas and beans. These vitamins
+are very important to the well-being of the body. Their absence is
+probably responsible for certain diseases, such as beriberi, scurvy, and
+possibly pellagra, as well as much ill health of a less definite sort.
+Some raw or uncooked foods, therefore, such as lettuce or tomatoes,
+celery, fruits, nuts, and milk, should be used in order to supply these
+minute and as yet not well-understood substances which are destroyed by
+the prolonged cooking at the temperature which is employed in order to
+sterilize canned foods. They are also diminished and often destroyed by
+ordinary cooking, except in acid fruits and acid vegetables.
+
+[Sidenote: Raw Milk]
+
+It is true that only very clean milk is entirely safe in an absolutely
+raw state, and that heat is usually needed to kill the germs. But this
+heat, even at the comparatively low temperature of pasteurization, has
+been found to destroy the vitamins that prevent scurvy. Orange juice
+should always be given to infants over one month old who are fed
+pasteurized milk.
+
+Not all foods can be taken raw with advantage. Most starchy foods, such
+as cereals and potatoes and unripe fruit must, of course, be cooked in
+order to be made fit to eat.
+
+[Sidenote: Disinfection]
+
+Raw foods have dangers of their own in carrying germs and parasites, and
+it is extremely advisable that all raw foods should be very thoroughly
+washed before eating.
+
+[Sidenote: Acids and Inorganic Salts]
+
+In addition to protein, fat, carbohydrate, and vitamins, there are other
+elements which the body requires to maintain chemical equilibrium, and
+for the proper maintenance of organic functions. These are the fruit and
+vegetable acids and inorganic salts, especially lime, phosphorus, and
+iron. These substances are usually supplied, in ample amounts, in a
+mixed diet, containing a variety of fruits and vegetables and an
+adequate amount of milk and cream. Potatoes, feared by some in acid
+condition (such as gout), are actually valuable because of their
+alkalinity.
+
+
+Section IV--Thorough Mastication
+
+Whether it be from lack of hard foods, requiring prolonged chewing, or
+from the nervous hurry of modern life, or from other causes, it is
+undoubtedly a fact that most people in America eat too rapidly. The
+correction of this habit will go far toward reforming an individual's
+diet in every way.
+
+Thorough mastication means masticating up to the point of involuntary
+swallowing. It does not mean forcibly holding the food in the mouth,
+counting the chews, or otherwise making a bore of eating. It merely
+means giving up the habit of forcing food down, and applies to all
+foods, even to liquid foods, which should be sipped.
+
+[Sidenote: Evils of Insufficient Mastication]
+
+The consequences and evils of insufficient mastication are many, and may
+be enumerated as follows: Insufficient use of the teeth and jaws (and
+hence dental decay as well as other and worse dental evils);
+insufficient saliva mixed with the food (and hence imperfect digestion
+of the starchy substances); insufficient subdivision of food by
+mastication (and hence slow digestion); the failure of the taste nerves
+to telegraph ahead, as it were, to the stomach and other digestive
+organs an intimation of the kind and amount of digestive juices required
+(and hence indigestion); the overseasoning of food to make it relishable
+even when bolted (and hence overeating and irritation of the mucous
+lining); the excessive use of meat and eggs and like foods, which can be
+eaten rapidly with relative impunity, and the corresponding neglect of
+other foods, like bread, grains, vegetables, and salads, which require
+more mastication (and hence intestinal poisoning).
+
+[Sidenote: Prolonged Relish of Food]
+
+The habit of insufficient mastication is subtle, because it has become
+"second nature" with most of us. To free ourselves of it we must first
+of all allow plenty of time for our meals and rid our minds of the
+thought of hurry. A boy's school in which the principal is endeavoring
+to fight the habit of food-bolting has wisely ordained that no boy may
+leave the dining-room until a certain hour, even if he has finished
+eating long before. In this way the boy soon learns that there is
+nothing to be gained by fast eating, and, in fact, that the pleasantest
+way of spending the meal-time is to prolong the relish of the food. It
+would be well if all of us would adopt a similar rule for ourselves.
+Mr. Gladstone did something of the sort and was noted for the slow
+mastication of his food. Latterly Mr. Horace Fletcher set such a rule
+for himself, and revived the interest of the public in the subject.
+
+[Sidenote: The First Three Mouthfuls]
+
+At first one must give some conscious attention to his efforts to
+reform; but if one will merely attend carefully to the first three
+mouthfuls of a meal, the slow pace can often be established for the rest
+of the meal without further thought.
+
+[Sidenote: Careful Tasting]
+
+Slow eating is important not merely as a matter of mastication, but also
+as a matter of taste and enjoyment. Food must have a pleasing taste and
+flavor and then must be enjoyed in order to be most readily assimilated.
+
+[Sidenote: Increased Enjoyment]
+
+There is a mistaken notion that the hygiene of food means "giving up all
+the things that taste good." While it is true that, in many cases,
+sacrifices have to be made, the net result of reforming one's diet is
+not to diminish but to increase the enjoyment of food. In general, it is
+extremely unhygienic to eat foods which are not relished. Experiments by
+Pavlov and others have shown that the taste and enjoyment of food
+stimulate the flow of digestive juices.
+
+[Sidenote: Choosing Foods]
+
+Finally, slow eating is a great aid in the proper choice of foods. Some
+suggestions have already been given as to the wise choice of foods, but
+no rules can be formulated which will completely insure such a choice.
+Even the wisest physiologist can not depend altogether on his knowledge
+of food values, while, to the layman, the problem is so complicated that
+his main reliance must be on his own instincts. Animals depend
+exclusively on instinct except when under domestication. Civilized man
+should not and can not altogether depend upon instinct, but his food
+instincts are far more keen and correct if he obeys the rule of eating
+slowly than if he bolts his food.
+
+[Sidenote: "Good" and "Bad" Foods]
+
+In the choice of foods it is as difficult to distinguish absolutely
+between what are "good" and "bad" foods as it is to classify human
+beings into "good" and "bad." All we can say is that some foods are
+better than others, remembering that it is usually more important to be
+_satisfied_, even if the foods are not "ideal," than to be unsatisfied
+with what in the abstract seem "ideal" foods.
+
+Among the best foods for most people are fruits, potatoes, nuts (if well
+masticated), milk, sour milk, and vegetables. Among the worst foods are
+putrefactive cheeses, sweetbreads, liver, kidneys, "high" game or
+poultry.
+
+But a fastidious study of foods will find some faults as well as some
+virtues in almost any food. The best way to help the ordinary man choose
+his foods is to advise him to use as much as possible of the "better"
+and as little as possible of the "worse" without attempting to draw a
+hard and fast line between the "good" and "bad."
+
+[Sidenote: Salt, Pepper, Spices]
+
+Salt, pepper, and hot condiments should be used very sparingly, if at
+all.
+
+[Sidenote: Sugar and Candy]
+
+A great cause of ill health is overuse of sugar in concentrated form,
+candy, etc., especially by the sedentary. One reason why sugar has a
+high food value is that it is readily utilized for combustion, and if
+taken between meals greatly increases the calories and may lead to
+_overnourishment_.
+
+[Sidenote: Water with Meals]
+
+There is, for normal people, no objection to drinking a moderate amount
+of water at meals--say one or two glassfuls--provided it is not taken
+when food is in the mouth and used for washing it down.
+
+[Sidenote: The Digestibility of So-called "Indigestible" Foods]
+
+The science of dietetics will develop rapidly in the future, and in a
+few years it will probably be possible to be more definite than we have
+been here. At present there is much unknown, especially as to how far
+our rules have to be modified for the particular individual. Personal
+idiosyncrasies have to be taken into account. Sometimes "What is one
+man's meat is another man's poison." On the other hand, many have
+mistaken ideas as to their own idiosyncrasies. For instance, many people
+think that nuts never agree with them, when the trouble really is that
+they do not masticate them properly. Many think peanuts indigestible,
+not realizing either the importance of mastication or the importance of
+avoiding over-roasting. The ordinary peanuts are over-roasted. Peanuts
+very slightly roasted and very thoroughly masticated seldom disagree
+with one. Others believe that bananas never agree with them, when the
+fact is they eat them too green. The banana vender usually finds that
+the ignorant public buys his fruit best when its color is an even
+yellow, and he puts aside for himself the only bananas ripe and fit to
+eat, namely those which are mottled with black.
+
+[Sidenote: Avoidance of Fads]
+
+Each individual must use his own intelligence and common sense, avoiding
+so far as he can the mistake of following a "fad" and accepting a theory
+without sufficient evidence; and the opposite mistake of accepting as
+hygienic the customs about him simply because they are customs, and thus
+mistaking for fads any conclusions of science which are discordant with
+current custom.
+
+[Sidenote: Necessity of Medical Examination]
+
+It is a good idea to consult a physician in regard to one's diet, and
+endeavor intelligently to follow his advice and not insist on one's own
+diet, selected from the standpoint of mere self-indulgence or custom.
+Moreover, since many, without being aware of the fact, are affected with
+Bright's disease, diabetes, etc., in their early stages, in which
+dietetic precautions are especially necessary, it is well, even for
+those who are apparently in good health, to be medically examined as a
+preliminary to a rearrangement of their diet along the best lines.
+
+
+
+
+CHAPTER III
+
+POISONS
+
+
+Section I--Constipation
+
+If the human body be likened to a steam-engine, its wastes correspond to
+the ashes.
+
+[Sidenote: Retention of Body Wastes]
+
+The injury which comes from the retention of the body's waste products
+is of the greatest importance. The intestinal contents become dangerous
+by being too long retained, as putrefying fecal matter contains poisons
+which are harmful to the body. Abnormal conditions of the intestines are
+largely responsible for the common headache malady, and for a generally
+lowered resistance, resulting in colds and even more serious ailments.
+Constipation is extremely prevalent, partly because our diet usually
+lacks bulk or other needed constituents, but partly also because we fail
+to eliminate regularly, thoroughly, and often.
+
+Constipation, long continued, is by no means a trifling matter. It
+represents a constant and cumulative tax which often ends in very
+serious consequences.
+
+[Sidenote: Water-Drinking]
+
+Free water-drinking when the stomach is empty, especially before
+breakfast, is beneficial in constipation. Free water-drinking at meals
+may prove constipating. Excess of water should be avoided by the very
+feeble or those suffering from heart trouble or dropsy.
+
+[Sidenote: Laxative Foods]
+
+The best regulators of the bowels are foods. Foods should possess
+sufficient bulk to promote the action of the intestines and should
+contain a due amount of laxative elements. Foods which are especially
+laxative are prunes, figs, most fruits except bananas, fruit juices, all
+fresh vegetables, especially greens of all sorts, wheat, bran, and the
+whole grain cereals. Oils and fats are also laxative but can not be used
+in sufficiently large quantities to produce very laxative effects
+without producing loss of appetite. Foods which have the opposite
+tendency are rice, boiled milk, fine wheat-flour in bread, corn-starch,
+white of egg.
+
+[Sidenote: Bran and Agar-Agar]
+
+The use of wheat-bran in cereals, in bread, and even in vegetables is a
+preventive of constipation, as is also the use of agar-agar, a Japanese
+seaweed product. This is not digested and absorbed, but acts as a
+water-carrier and a sweep to the intestinal tract. It should be taken
+without admixture with laxative drugs.
+
+[Sidenote: Mineral Oils]
+
+Paraffin oil is especially good as an intestinal lubricant to assist the
+food to slip through the intestinal tube at the proper rate of progress,
+provided the oil is first freed, by long-continued shaking with water,
+from certain dangerous impurities. Many refined preparations are on the
+market for use in constipation. Underweight people should not use these
+oils unless properly prescribed by a physician.
+
+[Sidenote: Avoiding Drugs]
+
+It is advisable, in general, to avoid cathartics except under medical
+supervision, since certain drugs are often very harmful when their use
+is long continued and the longer they are used the more dependent on
+them the user becomes. Laxative drugs, even mineral waters, should never
+be used habitually.
+
+[Sidenote: Enemas]
+
+The occasional, but not habitual, use of an enema (with warm water
+followed always by a second enema of cool water, to prevent relaxation)
+is a temporary expedient.
+
+[Sidenote: Massage of the Colon]
+
+Massage of the abdomen, deep and thorough, with a creeping movement of
+the ends of the fingers on the left side of the abdomen from above
+downward, also promotes the process of defecation.
+
+The normal man and woman should find no difficulty in having complete
+movements regularly two or three times a day by merely living a
+reasonable life, being careful especially to avoid overfatigue, to
+include sufficient bulk in the food, to take regular exercise,
+including, in particular, breathing exercises, and to maintain an erect
+carriage.
+
+[Sidenote: Low Seated Water Closets]
+
+High-seated water closets, so often found in institutions, hotels and
+private houses, often favor constipation, as they do not permit of the
+proper physiological attitude in defecation. They prevent the individual
+from exercising abdominal pressure so essential for this function. Such
+seats should be made much lower than they are, or the feet should rest
+on a foot stool, in order to attain the proper attitude for thorough
+emptying of the intestine.
+
+[Sidenote: Number of Defecations]
+
+Observations on the manlike apes show that they defecate three or four
+times a day. Few of the human family have such ideal movements. Millions
+are conscious of some shortcoming in this regard, and doubtless
+millions more suffer from some shortcomings of which they are not
+conscious. Many believe they have free movements when actually they are
+suffering from a sluggishness in the rectum and other parts of the lower
+intestine. A rectal examination often reveals unsuspected fecal
+residues.
+
+[Sidenote: Establishing Proper Habits]
+
+The natural instinct to defecate, like many other natural instincts, is
+usually deadened by failure to exercise it. Civilized life makes it
+inconvenient to follow this instinct as promptly as, for instance, a
+horse does. The impulse to go to stool, if neglected even five minutes,
+may disappear. There are few health measures more simple and effective
+than restoring the normal sensitiveness of this important impulse. It
+may require a few weeks of special care, during which cold water enemas
+at night, following evacuation by paraffin oil injection, may be needed.
+It would be an excellent rule to visit the closet immediately after the
+noon and evening meals, as faithfully as most people do after the
+morning meal, until the reflex is trained to act at those, the most
+natural, times for its action.
+
+Before leaving the subject of intestinal poisoning, we may here again
+mention the importance of avoiding the poisoning which comes from too
+much protein. This poisoning is probably due largely to the
+decomposition of protein in the colon.
+
+[Sidenote: Use of Sour Milk]
+
+One proposed method for reducing this decomposition of protein is
+through the use of sour milk. Lactic acid, the acid of sour milk,
+constitutes a medium in which putrefactive germs do not thrive. Hence,
+if sufficient sour-milk germs can be kept in the intestines to
+constantly manufacture lactic acid, putrefaction will be reduced. But,
+as Professor Rettger and others have shown, the mere swallowing of a
+little sour milk or of sour-milk tablets is seldom sufficient. The "good
+germs" swallowed die of starvation before they do much good. To keep
+them alive and enable them to multiply, we must feed them. The free use
+of milk and of milk sugar, a little raw starch, or partially cooked
+cereal such as Scotch brose (oatmeal cooked only ten minutes) will feed
+the germs.
+
+[Sidenote: Evidences of Injury]
+
+The odor and character of the stools are indicative of the extent to
+which our diet is injuring us. The odor is less offensive if the diet is
+low in protein and thoroughly masticated.
+
+
+Section II--Posture
+
+One of the simplest and most effective methods of avoiding
+self-poisoning is by maintaining an erect posture. In an erect posture
+the abdominal muscles tend to remain taut and to afford proper support
+or pressure to the abdomen, including the great splanchnic circulation
+of large blood-vessels. In an habitual slouching posture, the blood of
+the abdomen tends to stagnate in the liver and the splanchnic
+circulation, causing a feeling of despondency and mental confusion,
+headache, coldness of the hands and feet, and chronic fatigue or
+neurasthenia, and often constipation.
+
+A slouching attitude is often the result of disease or lack of vitality;
+but it is also a cause.
+
+[Sidenote: The "Consumptive Stoop"]
+
+There is some reason to believe that "the consumptive stoop" leads to
+tuberculosis partly through the lowering of resistance resulting from
+the poisoning produced by a chronically relaxed abdomen.
+
+Many persons who have suffered for years from the above-named symptoms
+have been relieved of them after a few weeks of correct posture,
+sometimes reenforced by the artificial pressure of an abdominal
+supporter and by special exercises to strengthen the abdominal muscles.
+
+Lying face downward with a pillow under the abdomen presses the blood
+out of the congested splanchnic circulation.
+
+[Sidenote: Breathing and Posture]
+
+Breathing exercises are also very useful for correcting the chronic
+evils of bad posture. Exercises taken when lying on the back, by raising
+the legs or head, strengthen the abdominal muscles. Slow, deep
+breathing, through the nose, while lying on the back, with a weight on
+the abdomen, such as a bag of sand--2 to 4 lbs.--is beneficial.
+
+[Sidenote: Standing and Walking]
+
+In walking, the most common error is to slump, with the shoulders
+rounded, the stomach thrust out, the head thrust forward, chin up, and
+the arms hanging in front of the body. To those who walk or stand in
+this fashion, let it be known that this is the "habitus enteroptoticus,"
+or asthenic droop. It is characteristic of those with weak muscular and
+nervous systems.
+
+To set the shoulders back and square them evenly, to keep the chest high
+and well arched forward, the stomach in and the neck perpendicular,
+like a column, and the chin in, are simple fundamental measures that
+most people know and many people disregard.
+
+One should have a sense of the firmness or tautness of the abdominal
+muscles and not of flabby relaxation. When one changes a slouching
+posture into an erect posture, there is a sense of having reversed the
+way the body hangs, as it were, on the spinal column.
+
+Whether sitting, standing, or walking, these principles, that involve a
+correct and pleasing carriage and a healthful relation of the organs and
+structures of the body, should be observed by both men and women.
+
+This perfect physical poise which places the muscles, organs,
+circulation, and even the brain and nervous system in harmonious
+relationship, adjusted for the best achievement, is well expressed in
+sculpture dating back to 500-600 B. C., when the Spartans attained
+supremacy in Greece. This same poise and symmetry is shown in modern
+sculpture of fine types of manhood and womanhood.
+
+[Sidenote: The Feet]
+
+It is not enough to have an erect carriage and a well-poised head. We
+must also have well-directed feet. It is pitiable to think how the work
+of a fine head may be spoiled by misdirected feet. Weak foot, and its
+final stage, flat foot, are more common among women than they are among
+men, because it is not a purely local condition in the arch of the foot,
+as so many suppose, but primarily due to a general weakened condition of
+the leg muscles that support the arch. The more vigorous exercise of
+boys as compared to that of girls protects them in some degree from this
+malady.
+
+[Sidenote: Toeing Straightforward]
+
+Weak feet are gradually converted into flat feet by faulty standing and
+walking posture and lack of leg exercise. Toeing out, whether walking or
+standing, so commonly noted among girls and women, places a great strain
+upon the arches of the foot. The correction of this fault by persistent
+toeing in, Indian fashion, and daily exercise of the leg muscles (rising
+on the toes twenty to forty times night and morning), will do much to
+prevent flat foot.
+
+[Sidenote: Chairs]
+
+Not only in standing, but in sitting, erect posture has been found to be
+a much more important factor in the maintenance of good health than is
+generally supposed. A rocker, or any other chair which tilts, is restful
+to the abdominal circulation, if the lower back is properly supported.
+Bad posture is common among sedentary people. The ordinary chair
+invites it. Every chair should be modeled like most modern automobile
+seats, on a curve to fit the back. Almost any chair can be corrected by
+placing a cushion so as to support the hollow of the back of the sitter.
+The responsibility for correct posture rests, however, on the individual
+and not on the chair.
+
+[Sidenote: Sitting]
+
+In sitting at a desk or table, when reading or working, the common fault
+is to adopt a sprawling attitude, with the shoulders hunched up, the
+elbows stretched outward, the body too far away from the desk or table,
+and the weight resting on the buttocks. Very often the desk or table is
+too high and the arms can not rest easily upon it, thus causing a
+continuous strain on the structures around the shoulder-joints.
+
+To correct this fault, use if possible a chair with a back that curves
+forward. Sit well back in the chair, but close to the desk, so that the
+fleshy inner part of the forearms may rest easily upon its surface
+without pushing up the shoulders.
+
+When it is necessary to lean over a desk, acquire the habit of inclining
+the body forward by bending at the hips and not by distorting the
+chest.
+
+The arms should hang easily from the shoulder and the elbows should not
+rest upon the table. The shoulders should be evenly square, as in the
+correct standing posture. In right-handed people, the light should fall
+over the left shoulder or directly from above. The body should rest upon
+the full length of the thighs, not solely on the buttocks, and the feet
+(not legs) be crossed and resting lightly on the ground on their outer
+edges. In other words, the position should be freed from strain,
+especially strain of special groups of muscles.
+
+Pains, erroneously ascribed to rheumatism or sciatica, are often due to
+faulty posture. Writer's cramp and many other needless miseries are
+caused by neglect to develop proper postural habits in working or
+reading.
+
+[Sidenote: Posture in Children]
+
+In children faulty posture may mar the future of the individual by
+causing spinal curvature and physical deformities that interfere with
+physical and mental efficiency throughout life, and often lower the
+resistance to disease. Deep breathing through the nose and "setting up"
+exercises are of incalculable importance in such cases.
+
+The various types of faulty posture are so numerous that they can not be
+listed here. Having once grasped the meaning of correct posture,
+however, we can form a standard for ourselves, and any departure from
+this standard should be looked upon as a menace to health. As in the
+case of eye-strain, flat foot, work, worry, and drink, much depends on
+the original physical and mental endowment of the individual as to how
+much harm results from faulty posture. But always some harm results.
+
+[Sidenote: Teaching Correct Posture]
+
+The teaching of proper standing, proper walking and proper sitting
+should be a part of all school discipline as it is at military schools,
+especially as there is the temptation to crouch over the
+school-desk--which is usually the source of the first deviation from
+natural posture. An infant before it goes to school usually has a
+beautiful, erect carriage, with the head resting squarely on the
+shoulders.
+
+[Sidenote: Posture and Character]
+
+An erect posture is attractive from an esthetic point of view, and for
+that reason is sure again to become fashionable with women, after a due
+reaction from the present slouching vagary. It is also closely
+associated with self-respect. We know that any physical expression of
+an emotion tends reflexly to produce that emotion. Therefore, not only
+does self-respect naturally tend to brace a man's shoulders and
+straighten his spine, but, conversely, the assumption of such a
+braced-up attitude tends to "brace up" the man's mind also. Tramps and
+other persons who have lost their self-respect almost invariably slouch,
+while an erect carriage usually accompanies those feeling their
+respectability. We jokingly refer to those whose self-respect verges on
+conceit as "chesty," while we compliment one who is not so extreme by
+saying, "He is no slouch."
+
+Between the slouch and slink of the derelict and the pompous strut of
+the pharisee, or the swagger of the bully or the dandy, there is the
+golden mean in posture, which stands for self-respect and
+self-confidence, combined with courtesy and consideration for others.
+
+
+Section III--Poisons from Without
+
+The poisons which hitherto have been mentioned are those developed
+within the body, especially in the intestine. It is not alone important
+to keep down the total amount of poisons produced within the body. It is
+equally important to exclude the entrance of any additional poisons from
+outside.
+
+[Sidenote: Habit-forming Drugs and Patent Medicines]
+
+Among the poisons which must be kept out of the body should be mentioned
+habit-forming drugs, such as opium, morphine, cocain, heroin, chloral,
+acetanilid, alcohol, caffein, and nicotin. The best rule for those who
+wish to attain the highest physical and mental efficiency is total
+abstinence from all substances which contain poisons, including spirits,
+wine, beer, tobacco, many much-advertised patent drinks served at
+soda-water fountains, most patent medicines, and even coffee and tea.
+Many so-called patent or proprietary medicines contain habit-forming
+drugs, especially morphine, coal-tar preparations, caffein, and alcohol,
+and depend largely for their sale upon the effects of these harmful
+substances. Harmful preservatives and adulterants in foods, such as
+saccharin, should also be avoided.
+
+[Sidenote: Reducing the Habit]
+
+For some persons the inevitable mode of improvement will be by
+substituting the milder drugs for the stronger--beer for spirits, weak
+tea for beer. The exact extent to which the milder poisons are injurious
+has not yet been scientifically settled. Tea, for instance, if very weak
+and used moderately, is, presumably, not injurious to any marked degree
+to healthy persons. The trouble is, however, that sensitive people do
+not keep moderate. In fact, the natural tendency of drug-craving is in
+the opposite direction, from weak drugs to strong ones, as from beer to
+spirits. In actual fact, it is much easier to abstain than to be
+moderate. It should also be noted that the lax spirit in which many
+people make an exception to the rules of health in favor of some mild
+indulgence is very likely to lead to the making of many other exceptions
+until they are, without knowing it, carrying a heavy load made up of
+scores of little items of harmful indulgence. Moreover, experiments at
+the Pasteur Institute have shown that the long-continued use of very
+minute doses of poison ultimately produces appreciable harm. Each person
+must decide for himself how far he chooses to depart from previous
+habits or common customs for the sake of physical efficiency. The object
+here is to state exactly what, in our present state of knowledge, is
+believed to be the truth.
+
+Those with feeble digestions or unstable nervous systems are especially
+harmed by these poisons. A family history of nervously inclined people
+calls for rigid care in such matters.
+
+[Sidenote: Alcohol]
+
+Scientific experiments have resulted in the interesting discovery that
+the alleged "strength" obtained from beer, ales, and all intoxicating
+beverages is a delusion and a snare. The poison simply gives a temporary
+feeling of greater strength through paralysis of the sense of fatigue.
+But the strength does not exist. On the contrary, the user of alcohol in
+excess is weaker after taking it. Special classes of workmen have been
+tested as to their efficiency under liquor in small amounts and without
+it entirely, and it was invariably found that the liquor was a handicap,
+but that, also invariably, the workmen _thought_ they could work harder
+by its aid! Alcohol numbs the sense of fatigue and so deceives the user.
+It is not a stimulant but a narcotic. The habit of taking a cocktail
+before meals is doubly harmful, because it is often taken on an empty
+stomach and because it poisons the system more quickly than when mixed
+with food and retained in the intestines.
+
+[Sidenote: Alcohol and Infectious Diseases]
+
+It is well known that people who indulge in alcohol show less resistance
+to infectious diseases than abstemious individuals. The paralysis of the
+white blood-corpuscles is one of the strong arguments against the use of
+alcohol. The experience of life insurance companies in England and
+America has clearly shown that even the "moderate" use of alcoholic
+beverages shortens human life. (See "Alcohol" in SUPPLEMENTARY NOTES.)
+
+Dr. Stockard has also shown in mice, on which he has experimented, that
+the effect of alcohol on the germ-plasm is distinctly injurious. It is a
+fair inference that the use of alcohol by parents tends to damage their
+offspring.
+
+[Sidenote: Tobacco]
+
+The evils of tobacco have not been so much studied and are not so well
+understood as those of alcohol. But every athletic trainer observes that
+the use of tobacco lessens physical fitness. The ordinary smoker is
+unconscious of this and often denies it. He sometimes says, "I'll stop
+smoking when I find it hurting me; it doesn't hurt me now." The
+delusive impression that one is well may continue long after something
+has been lost from the fitness of the body, just as the teeth do not
+ache until the decay has gone far enough to reach the nerve.
+
+At Yale and at Amherst it has been found, by actual measurement, that
+students not using tobacco during the college course had gained over the
+users of tobacco in weight, height, growth of chest, and lung capacity.
+
+Prof. Pack, of the University of Utah, finds that tobacco-using athletes
+are distinctly inferior to those who abstain. Prof. Lombard, of the
+University of Michigan, finds that tobacco lessens the power of the
+voluntary muscles, presumably because of the depressing effect on the
+central nervous system. There is also much experimental evidence to show
+that tobacco in animals induces arterial changes. The present
+well-marked upward trend of mortality from diseases of the arteries
+offers a good reason for heeding such evidence and taking the safe side
+in every controversy regarding it. (See "Tobacco" in SUPPLEMENTARY
+NOTES.)
+
+[Sidenote: Germs]
+
+The poisons so far mentioned are limited to the amounts taken.
+Infections with germs, however, bring in poisons, the quantities of
+which tend to increase with the multiplication of the germs. It is,
+therefore, especially important to avoid infections. We should not
+depend altogether on the protection of our health officers. We must
+guard our own individual bodies.
+
+[Sidenote: Colds and La Grippe Germs]
+
+Infections enter the body through the skin or mucous lining. The common
+cold is believed to enter by the nose. We may avoid exposure to
+infection from grippe and common colds by keeping away from congested
+public places when there is an epidemic of grippe or colds, or when we
+are ourselves fatigued or for any reason likely to catch cold.
+
+The infections of common colds are always to be found in the nasal
+passages and become active when the individual is subject to fatigue or
+indigestion or both. The liability of catching cold is greater when the
+mucous lining is injured. Nasal douches are injurious and impair the
+protective ability of the mucous membrane. They should be used only on
+prescription. A very gentle, warm spray of weak salt and water may be
+used when the nose is filled with soot and dust. The fingers should be
+kept from the nose. Handkerchiefs should be frequently changed, or
+small squares of gauze used and subsequently burned.
+
+[Sidenote: Tuberculosis Germs]
+
+The germ of tuberculosis is probably conveyed oftenest through the
+sputum of consumptives, when this sputum has been allowed to dry, has
+become pulverized and is breathed into the system. All sputum should be
+burned. It is well to avoid rooms occupied by consumptives who are not
+careful with their sputum.
+
+[Sidenote: Mosquito-borne Malaria and Yellow Fever]
+
+Suitable wire netting will guard us from malaria and yellow fever, the
+infections brought by mosquitoes and flies. The mosquito often carries
+malaria, and in the tropics carries yellow fever and other diseases. As
+some one has said: "A yard of screen in the window is better than a yard
+of crape on the door." The greatest triumph in connection with the
+building of the Panama Canal was not the engineering but the reduction
+in the death-rate among the workers, which, on account of these
+insect-borne diseases, had previously prevented the successful execution
+of the undertaking.
+
+Not only is it desirable to screen from mosquitoes, but to put oil on
+any body of water where they breed. Even a small puddle can breed
+millions of mosquitoes. No empty tin cans should be allowed to collect
+about the kitchen door; they gather rain-water and soon breed
+mosquitoes.
+
+[Sidenote: Typhoid-free Water]
+
+We take in many disease germs through food or drink. Every year 300,000
+people in the United States enlist under the typhoid banner. To elude
+the typhoid-germ we need first of all pure water. But when one is in
+doubt as to the purity of water, it is advisable to boil water in order
+to destroy possible typhoid germs and other dangerous germs and
+impurities. Where hygienic water has been used a very large proportion
+of the deaths from typhoid has been eliminated. Where this is not
+feasible, it is desirable to use chlorinated lime (ordinary bleaching
+powder) in the drinking water (one part to 200,000--shake up and leave
+several minutes). If water of doubtful quality has to be drunk, it
+should be at the middle or end of a meal when the healthy stomach
+contains plenty of gastric juice, which to a limited extent has the
+power to kill germs.
+
+It is safer to keep out of swimming tanks that are not filtered or
+refilled constantly, or chemically purified as by chlorinated lime.
+
+[Sidenote: Typhoid-free Milk]
+
+Another measure for avoiding typhoid is to pasteurize milk. Food that is
+liable to contain typhoid or other dangerous germs, such as raw oysters,
+and milk from typhoid-infected localities, should be avoided.
+
+[Sidenote: The "Typhoid-fly"]
+
+In protecting the food against all kinds of impurities which injure the
+body, we must remember that the carrier of typhoid fever, the common
+house-fly, deposits typhoid germs on the food, through which the germ is
+taken into the system. The most effective method of fighting flies is by
+preventing their breeding. Their favorite places for this are
+horse-manure, but they will breed in almost any mass of fermenting
+organic material. Manure piles and stables should be screened, and the
+manure removed at least once in seven days. Garbage-pails should be kept
+tightly covered. Fly-paper and fly-traps should be used. Houses should
+be screened, and, in particular in the pantry, the food itself should be
+screened. Flies are usually thirsty in the morning. By exposing a saucer
+of one per cent. of formalin solution, the flies will be tempted to
+drink this morning cocktail and pay the death-penalty.
+
+A fly-trap has been invented by Professor Clifton F. Hodge, of the
+University of Oregon, Eugene, Ore., which any one is free to construct
+and which, if used universally about stables early in the season, would
+greatly help toward banishing the fly altogether.
+
+Flies occasionally gain entrance to the house in spite of the most
+careful screening. The fumes of burning Pyrethrum powder (Persian insect
+powder), used in the proportion of 2 lbs. per 1,000 cubic feet of air
+space, will either kill or stupefy flies and mosquitoes, so that they
+may be swept up and effectually destroyed. It may be distributed in pots
+and pans, and ignited after sprinkling with alcohol.
+
+[Sidenote: Other Vermin]
+
+Ticks should also be carefully exterminated, as they are sometimes
+responsible for such diseases as Rocky Mountain spotted fever, African
+tick fever, and other infections. The bedbug is also by no means the
+harmless creature which it is generally regarded. To its credit are
+placed such maladies as relapsing fever. The flea has been responsible
+for such terrible diseases as the plague. It often operates by means of
+rats as its carrier to the human being. The louse is one of the direst
+offenders in the insect line, as it must take the responsibility not
+only for many cases of typhoid fever, but for the dread plague of
+typhus, which is ravaging the European armies.
+
+[Sidenote: Hookworm]
+
+Hookworm disease is to be avoided by not treading barefoot on ground
+polluted by victims of the disease, by preventing soil-pollution through
+the proper disposal of human excrement, and by screening all
+water-closets.
+
+[Sidenote: Cleanliness]
+
+Cleanliness is important for avoiding infections, and bathing is
+important for cleanliness. The hands, the face, and finger-nails should
+be kept clean, especially before meals. Any cut or crack in the skin or
+mucous membrane may let in germs when the spot is dirty or is touched by
+dirty hands. This is why surgeons are so scrupulously clean.
+Super-cleanliness probably also explains the extraordinarily low
+mortality of Jewish rabbis as a class.
+
+The need of cleanliness is particularly great for those who work in
+factories, mines, and other places where dirt is likely to be carried to
+the mouth by the hands. Probably many diseases get a foothold in this
+way without the victim realizing in the least that they were due to his
+carelessness and lack of cleanliness.
+
+Here, as elsewhere, esthetics and health go hand in hand. A person who
+does not bathe daily is pretty certain to carry on his skin some
+perspiration which, while he may be unaware of it, gives forth an
+offensive odor.
+
+[Sidenote: Perspiration]
+
+Cleanliness is promoted by perspiring prior to bathing. Every one knows
+the exhilaration which follows a healthy perspiration. Of course, the
+most beneficial method of securing perspiration is the method applied to
+the trotting horse--vigorous exercise. In fact, one of the benefits of
+exercise is perspiration. When a person can not or will not take
+exercise, perspiration can be induced by hot baths. Such extreme
+measures ought not, however, to be taken too often. How often will
+depend on the corpulence and other circumstances of each individual.
+Sweating may be overdone, and should never be pushed to the extent of
+exhaustion. The function of the skin in removing wastes from the body is
+much less important than formerly supposed. The advice of a physician is
+desirable. It should be remembered that all of us perspire insensibly as
+well as visibly.
+
+[Sidenote: Sex Infection]
+
+Some of the most serious and widespread although usually unmentioned
+infections are those from the venereal diseases, with a whole train of
+terrible consequences, such as blindness, joint-diseases with
+heart-complications, peritonitis, paralysis, and insanity. They are to
+be avoided by living a life hygienic and clean, not only in body but in
+mind and heart. From even the narrowest interpretation of hygiene, a
+decent life is necessary for the maintenance of health. This is a
+special subject on which most people are extremely ignorant. It is
+seldom realized, for instance, that _all prostitutes are diseased_. This
+was found to be the case in an investigation in Glasgow.
+
+Dr. Rosenau says: "Every boy and girl, before reaching the age of
+puberty should have a knowledge of sex, and every man and woman before
+the marriageable age should be informed on the subject of reproduction
+and the dangers of venereal diseases. Superficial information is not
+true education. On the other hand, it is a mistake to dwell unduly upon
+the subject, for in many instances the imagination and passion of youth
+are inflamed by simply calling attention to the subject."
+
+The Life Extension Institute can furnish special pamphlets covering
+this important topic.
+
+The loss of citizens to the State from the sterilizing influence of
+gonorrhea upon the productive energy of the family, and the blighting
+destructive effect of syphilis upon the offspring offer extremely
+serious problems for preventive work.
+
+
+Section IV--Teeth and Gums
+
+There is one source of poisoning and infection so universal as to need
+special mention. This is infection through the mouth. Considered from
+the standpoint of efficiency, the modern mouth is out of adjustment with
+modern conditions--or, perhaps we should say, modern conditions are out
+of adjustment with it. Notwithstanding the numerous bacteria that
+flourish within its portals, mouth secretions and the mucous membranes
+do not seem to have the protecting power which is often manifest in
+other regions of the body and which protects an animal in a state of
+nature. Wild animals are not subject to caries or dental decay, as are
+man and domesticated animals.
+
+[Sidenote: Mouth-dangers]
+
+There are two forms of mouth-danger that should be clearly
+differentiated. Dental caries, or decay, is at first largely a chemical
+process and affects the tooth proper. Pyorrhea, or Riggs's disease,
+affects the tissues surrounding the root of the tooth, and is
+accompanied with infection by pus bacteria, and possibly also by animal
+parasites, termed endameba. Scrupulous cleanliness of the mouth largely
+prevents both of these maladies.
+
+[Sidenote: Dental Decay]
+
+In caries, or dental decay, plaques or films of mucin from the saliva
+form on the tooth-surfaces and enclose bacteria and particles of
+carbohydrate food, which undergo fermentation with the formation of
+lactic acid, which dissolves the lime salts on the surface of the teeth,
+leaving only the organic matter. This organic matter is then attacked by
+bacteria. Putrefaction sets in, and you have a cavity. This cavity is,
+of course, a menace, as it harbors various forms of bacteria, which may
+infect the general system through the root canals, or the digestive
+system by being swallowed with the food, and also gives rise to
+abscesses at the root-tips.
+
+[Sidenote: Pyorrhea]
+
+Pyorrhea is an infection of the gums or tooth-sockets. It begins beneath
+the edges of the gums that have been injured and especially where there
+has been an accumulation of tartar or lime-deposit. As the infection
+progresses and destroys the membranes that attach the root of the tooth
+to the socket, a pocket is formed around the root, and the tooth becomes
+loosened. It is said that this disease is responsible for far more loss
+of teeth than is decay.
+
+[Sidenote: Systemic Injuries from Mouth Infection]
+
+But this is not the only evil. In the pocket pus is continually being
+formed and discharged into the mouth and swallowed. Also, as the teeth
+rise and fall in their diseased sockets in ordinary chewing, bacteria
+are forced into the circulation and may be carried to distant parts,
+where they work harm according to their nature, selecting tissues for
+their operation in which they can best thrive.
+
+[Sidenote: Focal Infection]
+
+It was formerly supposed that the ill effects from such conditions as
+dental abscess and other pus foci were wholly due to the toxins or
+poisonous products thrown into the blood-stream by the bacteria at the
+focus. It is now known, however, that the bacteria migrate into outside
+tissues through the blood- and lymph-streams. In joint affections, they
+clog and obstruct the small blood-vessels, interfering with the
+nutrition of the joint-tissues, causing deformity and enlargement, as in
+arthritis deformans, as well as in acute inflammation, such as rheumatic
+fever. Indeed, this condition of subinfection, or "focal infection," is
+coming to be recognized as a far more important cause of disease than
+the time-honored autointoxication, a term which has been greatly abused
+and misused.
+
+[Sidenote: Autointoxication]
+
+The term "autointoxication" should properly be restricted to conditions
+where poison arises from changes in the tissues or in the activities of
+cells or organs, whereby substances are released into the circulation in
+quantities harmful to the organism; in other words, where the secretions
+of the body are altered, either in character or quantity, to such a
+degree as to cause injurious effects, such as overactivity or
+underactivity of the thyroid gland, or suprarenal gland.
+
+The poison from undigested food, or from decomposing intestinal
+contents, should be termed "intestinal intoxication," or "toxaemia,"
+rather than "autointoxication," or "self-poisoning," as it is actually
+due to infection from outside sources. Intestinal toxemia is, no doubt,
+a fairly frequent cause of illness, but it has lately been shown that
+stagnant bowels may cause true infection by micro-organisms that
+penetrate the tissues, and that many conditions ascribed to intestinal
+stagnation and the resultant chemical poisoning may actually be due to
+focal infection, or subinfection, arising in other regions.
+
+The light that has lately been thrown on chronic sources of focal
+infection has cleared up many of the mysteries surrounding the causation
+of certain obscure affections--chronic rheumatism, arthritis deformans,
+certain forms of anemia, goitre, chronic heart and kidney troubles,
+diabetes, ulcer of the stomach, duodenum, etc., and other forms of
+chronic disease, especially those that have proved resistant to known
+methods of treatment.
+
+[Sidenote: Lowered Resistance]
+
+There are many cases where the so-called focus has apparently become
+established because of general bodily neglect and a general lowering of
+resistance, in which the focus, even though it be the mouth, has
+participated, and permitted the successful activities of germs or
+parasites. After the focus has been established, however, it is often an
+important and may be a deciding factor in keeping up the general
+diseased condition of the body.
+
+This principle of focal infection, well established as it is, should not
+be accepted too literally, or given too wide an application, but no one
+can question the importance of preventing the bacterial hosts of the
+mouth from getting into the system, or the importance of getting them
+out, if we have unwarily permitted them to enter.
+
+All the ills that flesh is heir to are not caused by mouth-infection,
+but enough of them are to more than justify a vigorous and world-wide
+campaign for the better care of the teeth and for a thorough search for
+mouth-infection in every case of obscure disease.
+
+[Sidenote: Keeping the Mouth Aseptic]
+
+[Sidenote: Over-dentistried Teeth]
+
+Gum infection is not always due to conscious neglect. Some people do not
+know how to properly cleanse the teeth. Others have tissues of low
+resistance, and need to give extra care to tooth- and gum-cleansing
+under the closest dental supervision. Others have spent large sums for
+dental work that has filled the mouth with crowns and bridges difficult
+to keep aseptic or surgically clean. There are various means which the
+individual can use to prevent or cure these dental evils.
+
+[Sidenote: General Hygiene]
+
+First, the importance of thorough attention to general personal hygiene,
+in order that a general resistance to mouth-infection may be built up,
+can not be overemphasized.
+
+[Sidenote: Vigorous Use of Jaws]
+
+The cultivation of normal eating habits with respect to the vigorous use
+of the jaws by thorough mastication, and the eating of hard, resistant,
+crusty foods every day is the next desirable means of tooth and gum
+hygiene.
+
+[Sidenote: Cleansing]
+
+A leading dentist expresses the hope that some day the human animal,
+like other animals, will, through a correct diet, be able to get along
+without the aid of the tooth-brush; but he adds that, in the meantime,
+we need to advocate more tooth-, gum- and tongue-cleaning rather than
+less. They should be cleaned night and morning and after each meal if
+possible by rapid rotary brushing. Strong pressure is not advisable.
+Rapidity of movement is the important point. This stimulates the
+circulation and increases the resistance of the gums and cleanses the
+teeth at the gum margins from the accumulations of tartar which are at
+first soft and easily removable by a brush.
+
+[Sidenote: Kind of Brush]
+
+A brush should be used with bristles that are stiff and of different
+lengths, so that the innermost crevices of the teeth may be reached. If
+the gums are sensitive, a moderately stiff brush can be used until the
+gums can bear the more vigorous treatment.
+
+[Sidenote: Tongue Brushing]
+
+The tongue should also be carefully cleansed with the tooth-brush. By
+taking care not to hit the roof of the mouth, gagging is avoided.
+
+[Sidenote: Tooth-Powders and -Pastes]
+
+Tooth-powders and -pastes may be used, but should not be the main
+reliance. Perhaps once a day for their use is often enough. Some
+powders, if used too freely, are liable to unduly thin the enamel of the
+teeth.
+
+[Sidenote: Dental Floss]
+
+The use of dental floss silk between the teeth, provided care is taken
+not to press it against the gums, is also helpful.
+
+[Sidenote: Emetin]
+
+A number of investigators have reported the presence of an animal
+parasite, the _endameba buccalis_, in all cases of pyorrhea, and it is
+thought that this parasite may be one of the principal causes of this
+disease. Emetin, the active principle of ipecac, which has been
+successfully used in amebic dysentery, is now employed in the treatment
+of this trouble. Such a remedy should only be used in connection with
+thorough surgical treatment and dental prophylaxis. It is claimed that
+in the early stages of pyorrhea a mouth-wash composed of two drops of
+fluid extract of ipecac to a half-glass of water is very serviceable,
+and as at that stage a mouth-wash is entirely harmless, it should be
+tried, especially as it is now claimed that some degree of pyorrhea or
+of endamebic infection is almost universally present.
+
+[Sidenote: Alkaline Dentifrice]
+
+[Sidenote: Food Acids]
+
+For an alkaline dentifrice, there is nothing better than lime-water,
+made from coarse, unslaked lime. Alkaline washes are very superficial in
+their action, however, while fruit acids curdle and thus render
+removable the mucin plaques and prevent the formation of tartar. They
+also cleanse the tongue and membranes of the mouth generally, which may
+be important sources of infection. These acids are found in grape-juice,
+orange-juice, apples, and vinegar. Such mechanical cleansing is
+particularly important before retiring, as it is usually during the
+night that the most damage is wrought.
+
+[Sidenote: Erosion]
+
+The advice of the dentist should be sought as to the condition of the
+teeth, especially as to whether there is any erosion or destruction of
+enamel, before using either acid or alkaline washes exclusively.
+
+[Sidenote: Periodic Examination]
+
+Periodic examinations and cleanings by the dentist are the only safe
+measures. If the dentist has facilities for giving _preventive_
+treatment by specially cleaning the teeth, he should be visited every
+other month. If such a program is adopted, it will generally be found
+unnecessary to visit him for any other purpose.
+
+[Sidenote: Saving Teeth]
+
+Some dentists and physicians have until lately given too much attention
+to the saving of teeth, without fully realizing the dangers of infection
+from the mechanical devices employed. The teeth should not be extracted
+on mere suspicion and without proper effort to save them, but it is far
+more important to save a heart or a kidney or a set of joints than it is
+to save a tooth. This is not to say that all bridge- and crown-work is
+improper, but that such work should only be of a character that will
+permit of surgical cleanliness in the mouth, and that such teeth should
+always be examined by the X-Ray, when there is evidence of systemic
+disease in order to be sure that the roots and sockets are not infected.
+
+[Sidenote: Irregularities of Teeth]
+
+In early life the jaws should be carefully examined by both dentist and
+doctor in order to determine whether or not the proper development is
+taking place. If upper and lower teeth fail to fit well together, extra
+strain is placed upon certain teeth and the sockets are liable to injury
+and infection. Faulty development can often be corrected and deformities
+that interfere with proper mastication and place a strain on certain
+teeth can thus be avoided.
+
+[Sidenote: The Temporary Teeth]
+
+The temporary teeth should not be allowed to be removed by decay.
+Thorough dental and home care should prevent this. If cavities form,
+they should be filled under proper precautions and the teeth should be
+saved until the last minute, unless they are causing infection.
+
+[Sidenote: Teeth and Infectious Diseases]
+
+Amazingly good results from teeth-hygiene have been shown in a Boston
+asylum, which cares for over 300 children. Before the introduction of a
+dental clinic into this asylum, infectious diseases--diphtheria, mumps,
+scarlet fever, pneumonia, measles, whooping cough, tonsillitis,
+chicken-pox, croup, etc.--had been occurring for four years at the rate
+of over 80 cases per year, but for three years after the dental clinic
+was established the average was only 3 per year.
+
+
+
+
+CHAPTER IV
+
+ACTIVITY
+
+
+Section I--Work, Play, Rest and Sleep
+
+In order to live a hygienic life it is not only necessary, as shown in
+the foregoing three chapters, to supply the body with wholesome
+substances and to exclude unwholesome substances, but it is also
+necessary that the body should at times act, and at other times be
+inactive. There are two great forms of activity, work and play; and two
+great forms of inactivity, rest and sleep. All four of these are needed
+in the healthy life and in due relation to each other.
+
+[Sidenote: The Daily Rhythm]
+
+The whole personality should be utilized and energized in a daily
+rhythm. When, as too often happens, the equilibrium and mutual
+proportions of the various wholesome elements in a well-rounded life
+have been lost, the balance should be restored if possible the next day.
+If a physician has had his sleep broken, he should aim to make it up at
+the earliest opportunity. If the afternoon exercise has had to be
+omitted, an extra amount should be taken as soon as possible. Some
+people find that while it is difficult to live a complete life every
+single day, it is quite within their power to give every element its due
+proportion in each week, taken as a whole. To go a step farther, when
+the balance has not been kept even in a week as a whole, the next week
+should be modified to compensate. But it is ideal to make the day, not
+the week, the unit. It is almost as absurd to relegate all our exercise
+to Saturday afternoon as to do all our eating on Sunday.
+
+[Sidenote: Adjusting the Proportion of Work and Play]
+
+It is distinctly unhealthful either to overdo or to underdo work, play,
+rest, or sleep. "Moderation in all things" is a rule that is
+particularly important in this realm. Not all people are in need of
+exercise, nor are all in need of rest; but almost every one needs to
+change his proportion between the two. To-day many people are suffering
+from too much or too little work. For instance, the increase in diseases
+of the heart is often due to nervous overstrain combined with either too
+much or too little physical exertion.
+
+The remedy for the evils of idleness is obviously to find some useful
+work which will inspire real interest and enthusiasm. There are few
+things more necessary to a normal healthy life than to have purposeful
+work. A great dream or ambition in life often obviates personal ailments
+and nullifies their potency. Work, when done with zest, is a wonderful
+tonic. Exertion of any kind is usually pleasurable at first, and becomes
+drudgery only when too far protracted.
+
+[Sidenote: Need of Work]
+
+Normal work is one of the greatest blessings of life, but too many miss
+the joy of it, some because their work has gone to the extreme of
+drudgery and others because it has shrunk into nothingness and futility.
+Sometimes people become ill because their personality, hungry for work,
+is given nothing but introspection to feed upon. This is the
+self-imposed curse of the idle rich.
+
+[Sidenote: Prevention of Overstrain]
+
+Methods of preventing or correcting overstrain vary greatly, according
+to the kinds of overstrain. In general, overstrain of any kind tends to
+overfatigue. Overstrain is to be avoided, therefore, by paying heed to
+Nature's fatigue-signals as soon as they appear. A very moderate degree
+of fatigue is perhaps normal, but anything that approaches exhaustion
+should be avoided with the utmost care.
+
+[Sidenote: Working Hours]
+
+Working hours should be so arranged as to enable the worker to fully
+recuperate overnight, partly from sleep and partly from the recreation
+enjoyed in leisure between work and sleep.
+
+[Sidenote: Variety of Work]
+
+Variety of work is especially needed in modern times, when
+specialization tends to lead men to extremes. Changes in work which
+prevent a sense of monotony will greatly increase the power to work. A
+clerk will do more work, and do it more effectively, if he is
+occasionally allowed something else to do than to foot up columns.
+
+[Sidenote: Monotony and Interruption]
+
+If the monotonous strain of performing numerical additions is
+interrupted a few times daily, the adding faculty of the brain is given
+much needed rest. Many men in the higher rank of workers complain of the
+many interruptions which they suffer, but if they would welcome these
+interruptions instead of allowing themselves to be irritated by them,
+each interruption would serve the purpose of a vacation. It is in this
+way that some of the greatest workers, like Gladstone, have been enabled
+to accomplish so much.
+
+The strain of modern life is sometimes special rather than general.
+Often the strain comes on some one muscle or organ. Modern industry is
+so constituted that the individual strains one part of the body while
+other parts are in need of exercise.
+
+[Sidenote: Eye-strain]
+
+One of the organs which is most commonly strained in modern life is the
+eye. In its modern use, the eye is constantly focusing at a short
+distance. To look at the horizon is a rest. The reflex evils from
+eye-strain are great and numerous and are often incorrectly ascribed to
+entirely different causes. Headaches, nausea, and dizziness are
+especially frequent results of eye-strain. Probably some of the
+breakdowns in middle life are due primarily to the reflex effect of
+eye-strain.
+
+Eye-strain is to be prevented by scientifically adapted spectacles, by
+care to secure the right kind of illumination, and in some cases by
+systematically resting the eyes. Reading on moving trains or looking for
+a long time at moving pictures may overstrain the eye. One should be
+especially careful not to read in a waning light or, on the other hand,
+to read in the glare of the sun. If one works facing a window, it is
+advisable to wear an eye-shade; otherwise there is a struggle between
+the tendency of the bright light to close the pupil and the tendency of
+the work requirement to keep it open.
+
+To offset the evils of a sedentary life, it is advisable to spend one
+hour daily, or at least 15 minutes, in some kind of vigorous physical
+exercises.
+
+[Sidenote: Mechanical Home Exerciser]
+
+The rowing-machine is probably the most beneficial form of mechanical
+home exercise that is likely to be followed faithfully. Simple
+stretching in bed when one wakes up is helpful, especially if combined
+with breathing exercises.
+
+[Sidenote: Stimulating Heart and Lungs]
+
+The most beneficial exercise, as a rule, is that which stimulates the
+heart and lungs, such as running, rapid walking, hill-climbing and
+swimming. These should, of course, be graduated in intensity with
+varying age and varying degrees of vitality.
+
+[Sidenote: Exercise after Meals]
+
+Gentle muscular activity after meals promotes normal digestion and
+should be practised for a quarter or half an hour after each meal, but
+violent exercises immediately after meals should be avoided, as a large
+amount of blood is then engaged by the digestive system.
+
+[Sidenote: Outdoor Exercise in Winter]
+
+A very important fact for the average man to take into consideration is
+that, whereas he naturally gets considerable out-of-door exercise in
+summer, he allows it to lapse in the winter. Such a decided change in
+the amount of exercise is dangerous and should be avoided by taking
+regular gymnasium exercise. Even though a gymnasium is not elaborately
+equipped, use can be made of such games as hand-ball, volley-ball and
+other available games.
+
+[Sidenote: Enthusiasm in Exercise]
+
+Systematic exercise is important and beneficial, even when the
+individual finds it uninteresting. The idea, which is now spread abroad,
+that exercise in which one is not emotionally interested is of no
+benefit, is quite incorrect. A gentleman who had this opinion was
+challenged to test it and speedily changed his mind. For an entire
+winter he faithfully attended a gymnasium, though it was an unceasing
+bore to him. To his surprise, he found that he had never spent a winter
+in such good health.
+
+But, although exercise when self-imposed is wholesome, exercise to which
+one is naturally attracted is more so. Golf, horse-back riding, tennis,
+usually inspire enthusiasm, and enthusiasm itself is healthful. Walking
+may also do so, if the walk has an object, as in mountain-climbing,
+when often the artistic feelings may be enlisted in the sport. Working
+out an ideal stroke in rowing, perfecting one's game in polo or other
+sports, are other examples.
+
+[Sidenote: The Greek Ideal]
+
+[Sidenote: Injuries from College Athletics]
+
+The Greeks lifted their sports to a higher level than ours by
+surrounding them with imagination and making them a training in
+esthetics as well as in physical excellence. The American idea is too
+closely connected with the mere wish to win and the performance of mere
+"stunts" and not enough with the idea of beauty of physique and control
+of the body. There is accumulating considerable evidence that college
+athletics often seriously injure those who engage in them, although they
+were originated and encouraged for precisely the opposite effect. The
+value of exercise consists not in developing large muscles nor in
+accomplishing athletic feats, but in attaining physical poise, symmetry
+of form, and the harmonious adjustment of the various parts of the body,
+as well as in furthering the proper activity of cell-tissues and organs
+and the elimination of waste products.
+
+Even those whose work is largely muscular, unless it involves most of
+the muscular system, may do well to exercise the unused
+muscles--although Nature herself produces to some extent the necessary
+compensation by what is known as the "law of synergic movement," by
+which unused muscles profit by the exercise of those which are used.
+
+[Sidenote: Exercise of the Mind, Will and Emotions]
+
+Not only the functions of the body but those of the mind require
+exercise--exercise in thinking, feeling, and willing. A person who does
+not read or think loses some of his ability to read or think. The
+physical worker, for instance, often allows his mind to become dull and
+sodden. The accountant adds up figures all day and has no chance to
+exercise his judgment or other mental faculties. In the same way a
+person who does not exercise his artistic, poetic, or affectional side
+will suffer its atrophy. The plaint of Darwin that he had allowed his
+taste for music and poetry to atrophy could to-day be made by many
+intellectual specialists. Good music is especially healthful.
+
+The exercise of the will is of first importance. Many young people
+to-day are brought up so well protected that they have lost the power to
+decide for themselves. Will is exercised every time a decision is made.
+One of the advantages of all games is that they require decision by the
+players. A game like baseball calls out the exercise of almost every
+power. It requires the mind to play, the emotions to enjoy, the will to
+decide, the muscles to act, and all in mutual coordination.
+
+[Sidenote: The Avocation]
+
+Since the work of most people is likely to produce some unhygienic
+element which can not be avoided, a compensation should be sought in an
+avocation or "hobby," to be practised out of regular working hours. The
+avocation should be far removed from the nature of the regular work.
+Often the avocation can serve a productive purpose. Gladstone and Horace
+Greeley sawed wood or chopped down trees for recreation. A well-known
+engineer divided his recreation between writing stories and painting
+pictures.
+
+[Sidenote: Enjoy Recreation]
+
+But one should beware of turning his play itself into work. Some people
+read Shakespeare to "improve their mind," and make as hard work of it as
+though they were studying geometry. We should enjoy our recreations for
+their own sake, or else they are not recreations. All work and no play
+make not only dull boys but dull men and women.
+
+[Sidenote: Pleasures of Walking]
+
+In some form, every one can secure recreation. If one can not play golf,
+or polo, or tennis, or swim, or climb the Alps, at least he can walk,
+and, if he tries, he can do so in good company on interesting highways
+and byways.
+
+[Sidenote: Games]
+
+Recreations in which more persons than one take part are far superior in
+this respect to those of a solitary nature. They require a give and
+take, a matching of wits, a feeling of rivalry, and at the same time,
+companionship.
+
+Plays and moving pictures of the right character and free from morbid
+suggestions, if enjoyed in moderation, are hygienic. Comedy is generally
+more wholesome than tragedy. Laughter lengthens life; tears do not.
+
+The proper kind of reading is often a most beneficial type of
+recreation.
+
+[Sidenote: Morbid Literature]
+
+It is best for the average individual to avoid literature that deals
+with the morbid and pathological, that depicts and analyzes abnormal
+psychological conditions. Such studies are better left for alienists.
+Literature of mawkish sentimentality should also be avoided. Within the
+range of sound literature there is a wide choice of abundant material
+affording healthful mental suggestions.
+
+[Sidenote: Dancing]
+
+Dancing combines wholesome exercise, social enjoyment, and the
+acquirement of skill and grace, but it is seldom of much hygienic value
+because it is frequently overdone, and often involves bad air and loss
+of sleep. In one large plant where the employes were examined by the
+Life Extension Institute, the management regarded the harmful effect of
+dancing as their chief obstacle to efficiency. Many of the large force
+of girls and women were accustomed to dance until late in the night,
+bringing on a condition of chronic fatigue.
+
+[Sidenote: Card-playing]
+
+Card-playing and similar games afford wholesome mental recreation for
+some persons. However, they, too, are liable to be associated with late
+hours, and other disadvantages even when they do not degenerate into
+gambling. Card-playing, dancing, and many other popular forms of
+amusement often border on dissipation.
+
+[Sidenote: Suicidal Amusement]
+
+Amusements which weaken and degrade are not hygienic. Many who need
+amusement make the fatal mistake of getting it in suicidal ways, in the
+saloons, dives, and the low dance-halls.
+
+Play is simply a half way stage between work and rest. In a hygienic
+life there must be a certain amount of actual rest. Every bodily power
+requires rest after exertion. The heart rests between beats. The muscles
+require relaxation after every contraction. The man who is always tense
+in muscle and nerve is wearing himself out.
+
+[Sidenote: Relaxation]
+
+The power to relax, when fatigue requires it, is one of the most
+important safeguards one can possess. Lying down when tired is a good
+rule. A very hard-working college president when asked about the secret
+of his working-power and length of life replied, "My secret is that I
+never ran when I could walk, never walked when I could stand, never
+stood when I could sit, and never sat when I could lie down."
+
+[Sidenote: A Rule for the Lazy]
+
+Such rules as these are valuable, of course, only when the requirements
+of one's occupation tend toward ceaseless activity. For idle and lazy
+people the rule should be reversed--never to lie down when one could
+sit, never to sit when one could stand, never to stand when one could
+walk, and never to walk when one could run! A complete life must have
+all in due proportion. Relaxation is only a short vacation, as it were,
+between two activities.
+
+[Sidenote: Bathing and Swimming]
+
+Bathing and swimming supply, in their numerous forms, examples of both
+healthful activity and relaxation. A cold spray or shower, alternated
+with hot, affords excellent gymnastics for the skin. A very hot bath,
+lasting only a minute, or even a hot foot-bath, is restful in cases of
+general fatigue. The most restful of all is a neutral, that is, tepid,
+bath of about the body-heat (beginning at 97 or 98 degrees and not
+allowed to drop more than 5 degrees and continued as long as
+convenient).
+
+[Sidenote: How to Induce Sleep]
+
+The wonderful nervous relaxation induced by neutral baths is an
+excellent substitute for sleep in case of sleeplessness, and often
+induces sleep as well. Neutral baths are now used not only in cases of
+insomnia and extreme nervous irritability, but also in cases of acute
+mania. When sleep occurs in a neutral bath, it is particularly restful.
+A physician who often sleeps in the bath tub expresses this fact by
+saying that "he sleeps faster" there than in bed.
+
+Sleep may also be induced by monotonous sound, or lack of sound, or the
+monotonous holding of the attention. Keeping awake is due to continued
+change and interruption or arrest of the attention.
+
+Exercise taken in the afternoon will often promote sleep at night in
+those who find sleep difficult. Slow, deep, rhythmic breathing is useful
+when wakeful, partly as a substitute for sleep, partly as an inducer of
+sleep.
+
+Sleep is Nature's great rejuvenator, and the health-seeker should avail
+himself of it to the full. Our sleep should not only be sufficient in
+duration but also in intensity, and should be regular.
+
+[Sidenote: Hours of Sleep]
+
+The number of hours of sleep generally needed varies with circumstances.
+The average is seven to nine. In general one should sleep when sleepy
+and not try to sleep more. Growing children require more sleep than
+grown-ups. Parents often foolishly sacrifice their children's sleep by
+compelling them to rise early for farm "chores," or in order to sell
+papers, or for other "useful" purposes.
+
+[Sidenote: Eating before Retiring]
+
+One's best sleep is with the stomach empty. It is true that food puts
+one to sleep at first, by diverting blood from the head; but it disturbs
+sleep later. Water, unless it induces bladder-action during the night,
+or even fruit, may be taken without injury before retiring. If one goes
+to bed with an empty stomach, he can often get along well with six or
+seven hours' sleep, but if he goes to bed soon after a hearty meal, he
+usually needs from eight to ten hours' sleep.
+
+[Sidenote: Place of Sleep]
+
+It has already been pointed out that sleeping outdoors is more restful
+than sleeping indoors.
+
+[Sidenote: Pillows]
+
+A pillow is not a necessity if one sleeps lying prone with one arm
+extended above the head and the leg opposite drawn up. This sleeping
+attitude can easily be reversed to the opposite side. It has one
+advantage over pillow-sleeping, that of not tending to round shoulders.
+This prone position is often used now for infants, but is seldom enjoyed
+by adults.
+
+[Sidenote: Type of Bed]
+
+A modern "hard" bed is far preferable to the old-fashioned soft (and
+hot) feather bed.
+
+[Sidenote: Character of Thoughts]
+
+The character of sleep depends largely on the mental attitude on going
+to bed. One should get into the habit of absolutely dropping work and
+cares at bed-time. If then one suggests to himself the pleasantest
+thought which memory or imagination can conjure up, his sleep is likely
+to be far more peaceful and restful than if he takes his worries to bed,
+to keep him awake until sleep comes in spite of them, and to continue to
+plague him in his dreams. If one is worried, it is a good plan to read
+something diverting, but not exciting, just before retiring.
+
+
+Section II--Serenity and Poise
+
+As we have seen, not only the body but the mind needs its due activity
+and rest. As to the mind, the important question is the quality of the
+activity rather than the quantity. If we are to be really healthy, our
+mental attitude must be healthy. A healthy mental attitude implies many
+elements, but they are all roughly summed up in the word "serenity."
+Probably no other one hygienic requirement is of greater importance than
+this. Moreover, the attitude of "healthymindedness" should be striven
+for not only in order to produce health, but as an end in itself, for
+which, in fact, even health itself is properly sought. In short the
+health of the body and the health of the mind act and react on each
+other.
+
+[Sidenote: Influence of the Health on the Character]
+
+We may generally keep serene through following the other measures
+already described. Discontent is undoubtedly very often the consequence
+of wrong conditions in the body, and though melancholy, worry,
+peevishness, fear generally appear as arising from outward conditions,
+there are usually real physical sources, existing within the body
+itself. These are at times most difficult of recognition. A person who
+is physically ill is likely to be ill-satisfied with everything, without
+suspecting the fundamental cause of the discontent. When the apparent
+"cause" is removed, the discontent remains none the less, and fastens
+itself on the next thing that comes along.
+
+[Sidenote: The "Cause"]
+
+Although some little event such as the mistake of a tradesman or a cross
+word of a friend may seemingly "cause" a disagreeable reaction in a man
+if he is ill (whether he knows he is or not), the same "cause" does not
+necessarily produce that same reaction at all times. When he is in a
+healthy mood, the "cause" may be entirely inadequate to bring about the
+same result.
+
+[Sidenote: Approach of Menstrual Period]
+
+The near approach to the menstrual period in women is often accompanied
+by mental depression and physical fatigue which it is almost impossible
+for the sufferer to recognize at the time as caused by anything but
+"real" or outside misfortunes.
+
+[Sidenote: Hidden Causes]
+
+Other physical conditions act in the same way. The hidden cause may be
+constipation, eye-strain, or the effects of alcohol or other drugs, a
+sedentary life, a bad posture, or weak abdominal muscles; and the proper
+remedy may be an enema, a pair of glasses, a vigorous swim, deep
+breathing exercises or an abdominal supporter, an erect carriage or a
+general change of daily habits. A young man returning from a surveying
+trip in the mountains of Colorado in which an ideal hygienic out-of-door
+life was lived, said, "I never saw so good-natured a crowd of rough men.
+Nothing ever seemed to make them angry. They were too full of exultant
+health."
+
+[Sidenote: Mental Rewards from Health]
+
+Health for the body awakens mental capacities where they exist. Failure
+in mental work can often be traced to failure in physical health; and
+the restoration of bodily health is often essential to success in the
+tasks of the mind. This is especially true of the artistic professions,
+where the kind of product is dependent so largely upon the state of the
+emotions, upon exhilaration and enthusiasm. A noted sculptor who, a
+number of years ago, was "down and out" in the artistic world, after a
+period of years "came back" with a masterpiece, having adopted a more
+hygienic life.
+
+Epictetus taught that no one could be the highest type of philosopher
+unless in exuberant health. Expressions of Emerson's and Walt Whitman's
+show how much their spiritual exaltation was bound up with their health
+conditions and ideals. "Give me health and a day," said Emerson, "and I
+will make the pomp of emperors ridiculous."
+
+[Sidenote: Influence of the Mind on Health]
+
+But what most concerns us in this section is that the mind has an
+important influence over the condition of the body. A Kansas poultryman,
+who owns a hen which he claims to value at $10,000 because of her
+qualities as a breeder, a few years ago knew a great deal more about how
+to maintain the health of his poultry than he did about how to maintain
+his own health. Long and bitter experience had taught him that he
+obtained freedom from sickness among hens only by being very careful to
+feed them on a special diet; to give them drinking water at regular
+intervals--warmed in winter; to supply them with well ventilated and
+cleanly houses, and so on. But, after all this, he found there was one
+condition, which, if unfulfilled, still precluded the realization of
+maximum possibilities. "A discontented hen won't lay eggs," was the
+startling discovery. "When I see a man go into the yard and 'holler'
+loudly at the hens, and wave his arms, making them scatter, frightened,
+in all directions, I say to that man: 'You call at the office and get
+your pay and go.' But when I see a man go into the yard, and call gently
+to the hens, so that they all gather around him and coo and cluck and
+eat out of his hand, I raise that man's pay."
+
+[Sidenote: Physical Manifestations]
+
+It can not be too much emphasized that mental perturbation affects the
+body in many ways. Shame fills our cheeks with blood. Fear drives the
+blood away. Excitement quickens the heart-beat. Grief brings tears, the
+reaction of glands about the eyes, and sighs, the disturbances of
+regular breathing. A great shock to the mind may cause fainting, the
+rush of blood from the head into the abdomen. Worry will interfere with
+digestion and sleep. The X-ray has detected the arrest of the
+peristaltic movement of the stomach and intestines because of a strong
+emotion. Some peculiarly constituted people, who take their work and
+obligations with a kind of seriousness that amounts almost to fear, can
+not eat anything of consequence until their day's work is ended. The
+digestive processes seem to be at a standstill until then. A curious
+fact is that strong emotion may lead to a great increase in the sugar in
+the blood, sometimes enough to cause its appearance in the urine as
+though the person had diabetes. One man expresses this by saying,
+"bitterness of soul banishes sweetness even from the body."
+
+[Sidenote: The Demands on the Mind]
+
+It is doubtless on account of such influences of the mind on the body
+that some persons who have attempted to improve their health by what
+they call "thoroughly masticating" their food--but who have interpreted
+this phrase as having a purely mechanical meaning--have wondered why
+they were not benefited when they forcibly held their food in their
+mouths until they performed a certain number of chews, while in fact
+they were making a bore of eating and were forgetting to taste and
+enjoy. The mind and the emotions refuse to be ignored in this way, and
+exact due penalty from the body when they are not satisfied. To attain
+the desired results from any hygienic measure, it is apparently
+necessary, in some degree at least, to satisfy the mind along with the
+body.
+
+[Sidenote: Hypochondriacs]
+
+There is in fact a danger to which some people are especially
+subject--the danger of becoming hypochondriacs from paying too much
+attention to physical hygiene. Such a person becomes fearful lest he is
+not doing exactly the right thing. He looks suspiciously at every
+article of food and fears that it will disagree. He fears that he has
+strained his heart; he worries over the loss of an hour's sleep; he
+chafes because his employer has not given him a vacation at the right
+time or of the right length. The hypochondriac thus neutralizes
+practically all the benefit of other hygienic measures by disregarding
+this special measure of keeping serene. It might, in many cases, be
+better to disregard some rules of hygiene than to worry over them.
+
+[Sidenote: "Mind-cure"]
+
+On this theory the devotees of mind-cure cults have derided every
+hygienic measure but one--their "mind-cure." They sometimes succeed in
+the "real cure of imaginary ailments," and the "imaginary cure of real
+ailments." In the latter case, the mental contentment lasts only until
+the real ailment becomes too aggressive to be ignored. But it is a great
+mistake to stake everything on the simple resource of mental
+equanimity. In some cases it is criminal, as for instance to refuse
+surgery for cancer, or outdoor living for tuberculosis.
+
+In its proper place, "mind-cure" is an essential part of individual
+hygiene. In order to get the benefit of the other rules, there must be
+no worrying or watching of symptoms. After the regimen of exercise,
+baths, diet, etc., has been selected, it must be followed as a matter of
+course, with confidence that it will help, and with patience as to the
+rate of improvement which will follow.
+
+[Sidenote: Worry]
+
+It would seem that incessant, even if mild, worry is more exhausting
+than occasional fits of intense anger or fright or overexcitement, just
+as we waste more water from a spigot left slightly open all the time
+than from one which is alternately closed and wide open. Worry, if
+unceasing, will often drain away the largest store of nervous energy.
+Worry seems, as it were, to short-circuit nerve currents in the brain,
+which normally form a long circuit through the body. One man, with this
+simile before him, has found he can stop worrying almost at will, avoid
+the supposed continuous short circuit and save up his nervous energy
+until it is needed.
+
+[Sidenote: Rejoice at Things as They Are]
+
+We must rejoice at things as they are; they might be worse! If we should
+count up we should be surprised to find how seldom the things we fear or
+worry about really happen. It is a true proverb that "half the trouble
+never comes."
+
+[Sidenote: Serenity an Art]
+
+Each must learn for himself how best to avoid anger, fear, worry,
+excitement, hate, envy, jealousy, grief, and all depressing or abnormal
+mental states. To do so is an art which must be practised, like skating
+or bicycle-riding. It can not be imparted merely by reading about it.
+
+[Sidenote: "One Day at a Time"]
+
+When, as unfortunately is often the case, the difficulty of maintaining
+one's serenity seems insuperable, the battle can often be won by "living
+one day at a time." Almost any one in ordinary conditions of adversity
+has it within his or her power, for merely one day or at any rate one
+hour, or one minute, to eliminate the fear, worry, anger, or other
+unwholesome emotions clamoring to take possession. At the expiration of
+say the hour, or minute, the same power can be exercised for the next
+ensuing period, and so on until one is caught napping, after which he
+must pick himself up and patiently try again.
+
+[Sidenote: The Hurry Habit]
+
+In modern life, which has been gradually speeded to the breaking-point,
+many people are suffering from a constant oppressive sense of hurry.
+Most people have "so much to do," that they can not do it. This fact is
+of much annoyance and at the same time spurs them on in the vain
+endeavor to catch up. When once it is realized that the sense of hurry
+actually reduces the effective speed of work--in other words, that "the
+more haste, the less speed"--the situation has been reached in which the
+individual can teach himself some practical philosophy.
+
+[Sidenote: Religion and Philosophy]
+
+An immense help in the field of mental hygiene is to be obtained from
+religion and philosophy, although this is not the place to advocate any
+particular form of either, and from the standpoint of hygiene, it does
+not greatly matter! One may get his chief help from the Bible, from
+faith-healing cults, from writers like Emerson, from Tagore and other
+Orientals, or from Marcus Aurelius and Epictetus.
+
+[Sidenote: "Religion of Healthymindedness"]
+
+Professor William James commends the adoption of a "religion of
+healthymindedness" in which we renounce all wrong or diseased mental
+states, cultivating only the healthy ones, such as courage, patience,
+optimism, and reverence.
+
+[Sidenote: The Habit of Happiness]
+
+When the mind turns from shadow to sunshine, the body will tend also to
+assume the radiance of health. Stevenson said that there is no duty we
+so much underrate as the duty of being happy. The habit of being happy
+enables one to be freed, or largely freed, from the domination of
+outward conditions. Though the trait is apparently totally lacking in
+some, while existing to a high degree in others, experience has shown
+that conscious cultivation will develop it to an appreciable degree,
+even in very stubborn cases. As in little Pollyanna's "Glad Game," it is
+possible to find something to be glad about in every situation in life.
+
+[Sidenote: Control of Attention]
+
+The secret of equanimity consists not so much in repressing the fear or
+worry, as in _dropping_ or ignoring it--that is, diverting and
+controlling the attention. It does no good to carry a mental burden.
+"Forget it!" The main art of mental hygiene consists in the control of
+attention. Perhaps the worst defect in the Occidental philosophy of life
+is the failure to learn this control. The Oriental is superior in such
+self-training. The exceptional man in Western civilization who learns
+this control can do the most work and carry the most responsibility. On
+much the same principle as the Indians used when their young men were
+trained to endure pain self-inflicted, we might well devote a few
+minutes each day to the difficult task of changing at will our attention
+from the thing which is engrossing it to anything else we choose; or,
+what is more difficult still, to blank nothingness. When we have
+sufficiently strengthened this power, we can turn off the current of our
+thoughts as we turn off the lights and lie down to sleep in peace, as a
+trained sailor does in a storm.
+
+[Sidenote: Making Up One's Mind]
+
+If a person's work is drudgery but has to be endured, the making up of
+the mind to endure it cheerfully, the relinquishment of the doubtful but
+fascinating pleasure of dwelling upon one's misery, is found to largely
+obviate the burden. It is the making up of the mind which presents the
+difficulty. The truth is that we instinctively shrink from making,
+_without reservation_, important decisions as to our future course of
+conduct. We balk even at really committing ourselves not to worry. A man
+who, when he complained of his lot, was advised to "grin and bear it,"
+replied that he'd have to bear it, but he'd be hanged if he'd grin!
+
+[Sidenote: Intensity of Desires]
+
+The decision which is perhaps the hardest to make and, at the same time,
+the most important from the standpoint of health and working-power, is
+the decision _not to care too much_ about the objects we are seeking to
+achieve. We need not subscribe to the Nirvana philosophy. A certain
+intensity of desire is normal, but modern life tends to a morbid
+frenzied intensity. Most of us need, in the interest of mental health or
+sanity, to moderate our desires. A business man who had set his heart on
+fulfilling a large responsibility nearly wrecked his health from worry
+over the outcome. His wise physician prescribed that, before sitting
+down to his desk each day, he should spend five minutes repeating and
+impressing on his mind the words, "I don't give a hang! I don't give a
+hang!" The truth is many people fail because of over-anxiety lest they
+fail. Some invalids die from an exaggerated desire not to die.
+
+[Sidenote: Ruling Ourselves]
+
+A helpful precept, when one is failing in some crucial undertaking from
+his very over-anxiety to succeed, is to replace the ambition to succeed
+by a determination to pass the crisis unruffled, whether one succeeds or
+fails, "He that ruleth himself is greater than he that taketh a city,"
+and incidentally if we rule ourselves we are far more likely than
+otherwise to take the city, if that be possible at all.
+
+An ideal course of conduct implies a constant readiness, after all has
+been done which can be done, to renounce one's feverish desires and
+accept whatever higher powers decree, even if it be death. This is one
+of the supreme aims of every great philosophy or religion. Job (13:15)
+said, "Though He slay me, yet will I put my trust in Him," and Christ
+exclaimed, "If it be possible let this cup pass from me; nevertheless,
+not as I will, but as Thou wilt."
+
+
+
+
+CHAPTER V
+
+HYGIENE IN GENERAL
+
+
+Section I--The Fifteen Rules of Hygiene
+
+The aids to health discussed in the preceding chapters may be summarized
+in specific formulas classified under the four heads, Air, Food,
+Poisons, and Activity, corresponding to the four chapters, and under
+fifteen sub-heads, corresponding to the fifteen sections.
+
+ I. AIR.
+ 1. Ventilate every room you occupy.
+ 2. Wear light, loose and porous clothes.
+ 3. Seek out-of-door occupations and recreations.
+ 4. Sleep out, if you can.
+ 5. Breathe deeply.
+
+ II. FOOD.
+ 6. Avoid overeating and overweight.
+ 7. Eat sparingly of meats and eggs.
+ 8. Eat some hard, some bulky, some raw foods.
+ 9. Eat slowly.
+
+ III. POISONS.
+ 10. Evacuate thoroughly, regularly and frequently.
+ 11. Stand, sit and walk erect.
+ 12. Do not allow poisons and infections to enter the body.
+ 13. Keep the teeth, gums and tongue clean.
+
+ IV. ACTIVITY.
+ 14. Work, play, rest and sleep in moderation.
+ 15. Keep serene.
+
+The application of these rules to one's daily life must be varied with
+each individual. The most practical method is for the individual to
+begin the improvement he would seek by constructing a typical day's
+program in which time is provided for, say, breathing and other
+exercises in bed, bath, toilet, walk to business, meals, amusement,
+etc., with special notes and memoranda as to the particular faults of
+omission and commission to be corrected. One might also, as Benjamin
+Franklin records in his autobiography, keep a daily record for a week as
+to how nearly the program is lived up to. By dint of such and other
+stimuli, the transition in habits can be made, after which the "rules"
+cease to be rules, as carrying any sense of restriction, and become
+automatic like putting on or taking off one's clothes.
+
+
+Section II--The Unity of Hygiene
+
+[Sidenote: The Rules Interrelated]
+
+The above rules embody our preachment on individual hygiene. We have
+stated them as fifteen separate kinds of procedure. In actual life,
+however, our acts can not be so separated. The neglect or observance of
+one rule carries with it, to some extent, the neglect or observance of
+other rules. For instance, one can not take muscular exercise without,
+to some extent, taking breathing exercises. Swimming serves as a means
+of cleanliness, of skin gymnastics, of general exercise and of
+amusement. A game of tennis implies the practise, to some extent, of at
+least five of the fifteen rules.
+
+The human body is a "harp of a thousand strings," which are intended to
+harmonize. If one of them is out of tune, it is likely to cause discord
+throughout, while to tune up one helps the harmony of all.
+
+[Sidenote: Medical Specialists]
+
+Any one ailment has a far-reaching effect throughout the system. It is
+because of this far-reaching effect that the "one idea" specialist in
+medicine has so often thought his particular specialty to be the one and
+only gateway to all therapeutics and hygiene. The oculist is liable to
+look at all ailments as related to the eyes; the dentist as related to
+the teeth; the mental hygienist as related to wrong attitudes of mind.
+If we examine their claims, we find that they are usually right in their
+affirmations, though wrong in their denials. It is their affirmations in
+which we are here interested. They find that the ailments within their
+own special province extend in unsuspected ways, and to a surprising
+degree into seemingly remote fields; and that to remedy the special
+defect which they can treat, will often go a long way toward remedying
+numerous other ailments.
+
+[Sidenote: Remote Effects of Ailments]
+
+It has already been noted that eye-strain leads to an astonishing number
+of serious nervous affections, and that corrective eyeglasses will often
+work wonders for remedying those ailments and improving the general
+health. There may be other unhygienic conditions equally responsible for
+these symptoms, and the correction of which may produce equally
+wonderful improvement. Vertigo may be due to eye-strain, or it may be
+due to wrong posture or to pressure of wax on the ear-drum. Diabetes may
+be aggravated by too much sugar, by infected tooth-sockets, or by too
+much worry. Tuberculosis may be due jointly to indoor-living, lack of
+exercise, wrong diet, wrong posture, sexual excess, alcohol,
+nerve-strain, and numerous other preconditions, besides infection with
+the tubercle bacillus. The social evil can be fought not only directly
+by attack on prostitution, and by appeals to self-control and moral
+ideals, but also indirectly by diminishing the consumption of alcohol
+and other drugs, for alcohol not only produces abnormal sexual desire
+but reduces the strength of will by which that desire is repressed.
+Forel asserts that the social evil can not be controlled until the use
+of alcohol as a beverage is abolished.
+
+[Sidenote: Popular Delusions]
+
+It is not uncommon for people to attribute their ailments to the less
+important rather than the more important cause, and so fail to get the
+best benefits of hygiene. Many people bemoan the fact that they sat in a
+draft and "therefore" caught cold, when what they most needed was not to
+keep out of drafts but to keep in such condition that drafts would do
+them good, not harm. Benjamin Franklin, a century ago, believed, what we
+now know to be true, "that people who live in the forest, in open barns,
+or with open windows, do not catch cold, and that the disease called 'a
+cold' is generally caused by impure air, lack of exercise, or
+overeating."
+
+[Sidenote: So-called "Overwork"]
+
+Most people who are "overworked" are, more properly speaking, simply the
+victims of bad air, bad diet, poisons, or worry. They believe that
+because they are tired it must be work which is hurting them. The man
+who breaks down in middle life commonly imagines that he has ruined his
+health by overwork. The college girl thinks she has ruined her health by
+study. All these "overworked" people prove their case by showing that
+they improve in health when given a vacation. This simply shows that a
+bad condition can often be remedied by improving the general health in
+any way whatever, even if the primary source of the difficulty is not
+reached. They are undoubtedly working beyond their working capacity; but
+their working capacity is only a fraction of what it would be if they
+took exercise, were not constipated, did not eat too much, abjured
+alcohol, or ceased to worry continually. If they lived hygienically in
+these respects, the work which was a drag might be an inspiration. A
+physician of wide experience says that every day men come to him broken
+down in health, invariably telling him that they have overworked; and
+yet upon questioning them he finds that none of them works as hard as
+he. Their breakdown was due to the terrible load of unphysiological
+habits which they had been carrying--a load so great that scarcely any
+work could be carried in addition.
+
+[Sidenote: An All-round Regime]
+
+Other examples might be given of ascribing ailments and disabilities to
+the less important instead of the more important causes. The error is
+almost always made of resting the blame on only one cause. In
+consequence most health-seekers make the mistake of making only one
+correction in their daily regime of life. One will cease alcohol
+drinking, another will give up tobacco smoking, another will give up
+coffee; a third will cease using all "red meats," another turns
+vegetarian, another adopts a raw food diet; another takes up outdoor
+sleeping; another adopts a daily game of golf; another embraces a mental
+healing cult; another takes up mastication. But great and permanent
+results require the adoption of an all-round, well-balanced regime.
+
+
+Section III--The Obstacles to Hygiene
+
+[Sidenote: Effort of the Will]
+
+It is not enough that the individual should know how to live. Knowledge
+is of no avail without practise. Mr. Moody, the evangelist, once said of
+religious conversion, "Merely to know is not to be converted. I once
+boarded a train going in the wrong direction. Some one told me my
+mistake. I then had knowledge, but I did not have 'conversion' until I
+acted on that knowledge--seized my traveling-bag, got off that train,
+and boarded one going in the opposite direction." Many people are on the
+wrong train in hygiene, as in religion, and know it. They are traveling
+fast to that kind of perdition which in the end unhygienic living always
+brings. In fact, a great many people practise unhygienic habits more
+through indifference than through ignorance. Most people have acquired,
+by imitation of their neighbors, a great number of unhygienic habits and
+have continued in these habits for so many years, that they can not get
+rid of them, except through a great effort of will. This effort they are
+usually unable or unwilling to put forth unless very strong incentives
+are brought to bear. Often--in fact, if the truth were known,
+usually--they wait until ill health supplies the incentive. The man who
+is most receptive on the subject of health conservation, is, in the
+majority of cases, the man who has just had some ominous warning of
+coming ill health; although there is now a small but increasing number
+who do not wait so long, men who pride themselves on keeping "in the
+pink of condition." These are the men who are rewarded for their efforts
+by enjoying the highest reaches of working-power.
+
+[Sidenote: Cost of Good Health]
+
+The ordinary man, in ordinary good health, does not want or thinks he
+does not want to live hygienically. He sees all sorts of imaginary
+objections to adopting a hygienic life, and closes his eyes to its real
+and great advantages. One of the objections often trumped up is that the
+practise of hygiene costs too much--that it can only be a luxury of the
+rich. It is quite true that here, as elsewhere in human life, wealth
+confers great advantages. The death-rate among the rich is always less
+than that among the poor. And yet the rich have unhygienic temptations
+of their own, while the poor, on their part, are far from living up to
+their opportunities.
+
+[Sidenote: Missionaries]
+
+There are really only two material disadvantages from which the poor
+suffer in their opportunities to live a healthy life: One is unhygienic
+housing, both at home and at work; the other is unhygienic toil. It must
+be admitted that millions of unfortunates are unable individually to
+remedy these two disadvantages in their lot in life. Yet they can, even
+in these two respects, accomplish much if they take an intelligent
+interest in hygiene. The graduates of tuberculosis sanatoria are largely
+among the poor and they are doing much good missionary work in securing
+better ventilation, both in the home and in the workroom. They find this
+possible partly by insisting on more open windows in home and workshops,
+partly by changing their home to one better equipped with windows or
+situated in the suburbs instead of in the city, partly by changing their
+occupations, partly by getting the cooperation of their employer or
+simply by cooperating with him when he is ready to do his part. The
+workman can also accomplish something through the Trades Unions,
+especially in regard to hours of work. Employers will increasingly
+cooperate in this movement, as they come to realize that the securing of
+efficiency in their workmen is to their interest, and that monotony,
+long hours, and other unhygienic elements which are now, through sheer
+carelessness, often imposed on their workmen, bring back in the end big
+financial losses on themselves.
+
+Except for the evils mentioned--those of housing and working
+conditions--there are few people so poor that they can not buy the means
+of living a healthy life. In fact, hygiene is one of the few precious
+gifts which can be had almost for the asking. Most people can sleep
+out-of-doors, if they will--if in no other way than by the so-called
+indoor window-tent--or can take deep-breathing exercises without cost.
+It costs nothing to stand, sit, and walk erect, to evacuate thoroughly,
+regularly, and frequently. It costs less than nothing to avoid
+overeating and overweight, and to be totally abstinent from alcohol and
+tobacco.
+
+[Sidenote: Cost of Food]
+
+Almost all can allow enough time for meals to eat slowly. Coarse and raw
+foods are always to be had and are usually cheaper than the
+conventional soft, concentrated cooked foods. In fact, meat, eggs, and
+like foods are among the most expensive and the least desirable. If we
+compare the cost of flour and of the other cheapest food materials, with
+the cost of oysters, one of the dearest, we find that the latter is
+fifty times as expensive as the former for the same food value. This
+takes no account, of course, of the expenses involved in cooking either
+of them. It has been proved by actual experience that one can live in
+the best of health on food costing as low as ten cents a day, exclusive
+of the labor of preparing, cooking and serving. Mrs. Richards, in her
+"Cost of Food," says that this is possible anywhere in America within
+fifty miles of a railroad. The only real objection to living on this
+minimum expense is the lack of variety. The following is a brief list of
+foods in ascending order of cost per 100 calories of food value, the
+cheapest being at the beginning and the dearest at the end: glucose,
+corn-meal, wheat-flour, oatmeal, cane-sugar, salt pork, rice, wheat
+bread, oleomargarine, beans, peas, potatoes, butter, milk, cheese,
+beef-stew, ham, mutton-chops, beef, eggs, and oysters. If the foods in
+this list be looked up in the table given in the SUPPLEMENTARY NOTES for
+their protein, fat, and carbohydrate contents, it will be seen that a
+well-balanced ration is possible without the use of expensive foods. In
+fact, among the cheap foods are some consisting mostly of protein, some
+consisting mostly of fat, and some consisting mostly of carbohydrate.
+For instance, cheap sources of protein are skim milk, beans, cheese, and
+peanuts. Cheap sources of fat are oleomargarine and cottonseed-oil.
+Cheap sources of carbohydrate, i.e., starch and sugar, are bread,
+bananas, potatoes, glucose, and even ordinary sugar. If a diet, selected
+for cheapness, is not at first well balanced, a judicious admixture of
+one or more of the foods just mentioned, will restore equilibrium. A
+cheap bulky food is cabbage.
+
+[Sidenote: Repaid Cost]
+
+Most of the rules of hygiene cost nothing to observe. But even when
+hygiene is costly at first, the cost is usually repaid in the end many
+times over. To ventilate a house in winter always costs a certain
+additional expenditure for coal, but it is better to pay the coal bill
+than the doctor's bills. To sleep out-of-doors costs some extra
+blankets, bedding, clothing, and roll curtains, but these not only save
+the cost of heating an indoor sleeping-room, but save also the cost of
+ill-health. There is no better economy than to keep one's working-power.
+To lose it means to lose its earnings and to have, in addition, the
+heavy expenses of medical attendance, medicines, and nursing, and often
+to lose life itself with its potential earnings of every sort. In short,
+an unhygienic life, for the sake of economy, is "penny-wise and
+pound-foolish."
+
+[Sidenote: "I Have No Time"]
+
+Many busy men object to hygiene because, they say, they have no time for
+it. They imagine that to devote an hour each day to exercise or
+relaxation is a waste of time and that they are really economizing their
+time by working that hour instead. We are here referring, not to those
+who can not control their working-time, but to those who deliberately
+choose to work when hygiene would require them to play. It is often
+those who fix their own working-hours, rather than those whose
+working-hours are fixed for them, who overwork the most. If these could
+know the suffering which sooner or later follows inevitably as the
+consequence of this mistaken policy, they would not pursue it for a
+single day. A slight loss of working-power comes immediately. A careful
+observer of mental workers found that an hour invested in exercise in
+the afternoon often pays for itself within a day, by rendering possible
+more rapid work. He also found an improvement in the quality of his
+work. The razor-edge of the mind needs daily honing through physical
+exercise. The same principle applies to all work. It is just as
+necessary to stop, at intervals, our physical and mental machinery for
+oiling and repairs, as to stop the machinery of a factory.
+
+[Sidenote: "Too Much Trouble"]
+
+Another objection is that the practise of hygiene is "too much trouble."
+It is undoubtedly true, that no one who has unhygienic habits can
+overcome them without a certain amount of "trouble." The people who get
+the best results are those who are never deterred by trouble so long as
+the trouble is worth while. For those who have not the necessary
+enthusiasm or self-control to break their unwholesome habits by sheer
+will power, the best advice is to so arrange their lives as to make the
+practise of hygiene inevitable. One physician in Chicago deliberately
+got rid of his automobile and other means of locomotion in order to
+force himself to walk to all his patients, and so secure enough physical
+exercise. Another man in New York City, with the same object in view,
+selected the location for his dwelling so that there was no rapid
+transportation available to take him to his office, making the walking
+back and forth a necessity from which he could not escape.
+
+[Sidenote: Simplicity of Hygienic Living]
+
+The only difficulty lies in overcoming the inertia of acquired habits.
+After one has changed his habits, it is just as easy to live rightly as
+to live wrongly. The rules of hygiene are not restrictive, but
+liberating. They may seem at first restrictive, for they prohibit many
+things which we have been in the habit of doing; but they are really
+liberating, for the things we were doing were unrealized restrictions on
+our own power to work, to be useful, or even to enjoy life. The "rules"
+of hygiene are thus simply the means of emancipating us from our real
+limitations. These so-called rules, when tried, will prove to be not
+artificial but natural, not difficult but easy, not complicated but
+simple. They are almost as simple as the direction to bathe in the river
+Jordan. It is, in fact, their very simplicity and availability to which
+is largely due their deplorable neglect and the failure to realize the
+wonderful benefits following their careful and continued observance.
+
+[Sidenote: The Evil of Romancing]
+
+Not only a healthy mental attitude toward life, but a healthy mental
+attitude toward one's own unhygienic habits is essential. It is a very
+common thing for a man to romance over his shortcomings, or his
+unhealthy physical conditions, to make humor of them to his friends.
+Very often the first step toward a better physical condition is a change
+in this mental attitude.
+
+
+Section IV--The Possibilities of Hygiene
+
+[Sidenote: The Preventability of Disease and Death]
+
+Certain it is that more people would practise hygiene if they could be
+made to realize in some vivid way how much they needed it. Few persons,
+even when they read and accept the statistics on the subject, really
+have a picture of the imperative need of hygiene as an integral part of
+every human life. It is not brought home to them how widespread is
+illness, how numerous are preventable deaths, how many are the
+tendencies toward individual and racial deterioration.
+
+The report of the Roosevelt Conservation Commission on National
+Vitality, indicates that annually there are in the United States over
+600,000 deaths which might be prevented if existing knowledge of hygiene
+were properly applied; that at least half of the 3,000,000 and more
+sick-beds constantly kept filled in the United States are unnecessary;
+that the financial loss from earnings cut off by preventable disease and
+premature death amounts to over $1,500,000,000 annually; and that over
+15 years are lost to the average life through the lack of application of
+knowledge which already exists but which simply has not yet been
+disseminated and applied.
+
+[Sidenote: Impairments Unsuspected]
+
+The health examinations of the Life Extension Institute have revealed
+unsuspected ailments in persons who considered themselves well, and to
+an extent which has astonished even those who have long been familiar
+with these subjects. Among large groups of clerks and employes of banks
+and commercial houses in New York City with an average age of 27 and all
+supposedly picked men and women, only 1 per cent. were found free of
+impairment or of habits of living inviting impairment. Of those with
+important physical impairments, 89 per cent. were, prior to the
+examination, unaware of impairment; 16 per cent. of the total number
+examined were affected with organic heart trouble, 42 per cent. with
+arterial changes, ranging from slight thickening to advanced
+arteriosclerosis, 26 per cent. with high or low blood pressure,
+40 per cent. had sugar, casts, or albumin in the urine, 24 per cent. had
+a combination of urinary and other serious impairment, 47 per cent. had
+decayed teeth or infected gums, 31 per cent. had faulty vision
+uncorrected.
+
+Among industrial groups, not exposed to any special occupational hazard
+or poisoning, the figures were as follows: With an average age of 33,
+none were found to be free of impairment or habits of living inviting
+impairment. Of those with important physical impairments, 89 per cent.
+were, prior to the examination, unaware of impairment; 3 per cent. of
+the total number examined were affected with organic heart trouble;
+53 per cent. with arterial changes, ranging from slight thickening to
+advanced arteriosclerosis; 23 per cent. with high or low blood
+pressure; 45 per cent. had sugar, albumin or casts in their urine;
+26 per cent. had a combination of urinary and other serious impairment;
+69 per cent. had decayed teeth or infected gums; 41 per cent. had faulty
+vision uncorrected.
+
+[Sidenote: Minor Ailments]
+
+There are few persons in America to-day who reach the age of forty sound
+and normal in every part of the body, especially if we include among
+abnormalities the minor ailments. The extent to which minor ills are
+prevalent among those who pass for "well" people is not generally
+appreciated. Once we penetrate beneath conventional acquaintance we
+almost invariably learn of some functional trouble, such as impairment
+of heart, circulation, liver, kidneys, stomach; or gallstones,
+constipation, diarrhea; or insomnia, neurasthenia, neuritis, neuralgia,
+sick-headache; or tonsillitis, bronchitis, hay fever, catarrh, grippe,
+colds, sore throat; or rupture, enlarged glands, skin eruptions; or
+rheumatism, lumbago, gout, obesity; or decayed teeth, baldness,
+deafness, eye ailments, spinal curvature, flat foot, lameness; or sundry
+other "troubles."
+
+These ailments, though regarded as "minor," should be recognized
+promptly and accepted as the signal that the person is moving in the
+wrong direction. There is no need for alarm provided this warning is
+heeded. Otherwise disaster is almost certain sooner or later to follow.
+The laws of physiology are just as inexorable as the laws of physics.
+There is no compromising with Nature. No man can disobey the laws of
+health to which he has been bred by Nature without paying for it--any
+more than a man can sign a check against his bank account without
+reducing the amount. He may not be immediately bankrupt, and until he
+exhausts his account he may not experience any inconvenience from his
+great extravagance, but Nature keeps her balances very accurately, and
+in the end all claims must be paid.
+
+[Sidenote: The Personal Equation]
+
+It is true, of course, that some persons have greater resistance than
+others. If we had a convenient barometer by which to measure daily the
+state of our vitality, we might register the effect of every unhygienic
+act. But it is so seldom that endurance is accurately measured that few
+people appreciate the enormous differences in people and the variations
+of the same person at different times. These differences and variations
+have a range of many hundred per cent. Some people can not walk upstairs
+or run across the street without being out of breath, while others will
+climb the Matterhorn without overstrain. The fact that certain people
+have lived to the century-mark in spite of unhygienic living is
+sometimes cited to prove that hygiene is ineffective. One might as well
+cite the fact that certain trees are not blown down in a gale or are not
+quickly destroyed by insect-pests to prove that gales have no tendency
+to blow down or insects to destroy trees.
+
+[Sidenote: Over-confidence]
+
+The truth is that a person who has so much vitality as to lead him to
+defy the laws of health and to boast that he pays no price no matter how
+he lives, is likely to be the very man to exhaust his account of health
+prematurely. There was, a few years ago, a famous American, possessed of
+prodigious bodily vigor. He ought to have lived a century. Unfortunately
+he had this "insolence of health." He was warned several times against
+overwork, lack of sleep, and abuse of his digestion. But he merely
+smiled and claimed that such warnings were for others, not for him. He
+met an untimely end, due as his physicians believed and as he himself
+acknowledged, when too late, to his abuse of the great powers with which
+Nature had endowed him and to the neglect of personal hygiene.
+
+[Sidenote: Possible Health Attainment]
+
+Conversely, an observance of the laws of hygiene affords wonderful
+results in producing vitality and endurance. Insurance companies are
+discovering that even weak and sick people, will, if they take good care
+of themselves, outlive those with robust constitutions who abuse them.
+
+To those unfamiliar with the subject in its larger aspects, the
+possibilities seem almost beyond belief. As an example of the wonderful
+gains which can be secured by obeying the laws of hygiene may be cited
+the case of a young man who a few years ago was scarcely able to drag
+himself into the sun in Colorado, where he was endeavoring to rid
+himself of tuberculosis. He not only succeeded, but subsequently, by
+dint of following substantially all of the rules of hygiene here laid
+down, became an athlete and capable of running twenty-five miles for
+sheer love of sport and apparently without the overstrain experienced by
+"Marathon" runners. Kant and Humboldt are cases typical in different
+fields of achievement of many of the world's most vital men who have
+actually made over their constitutions from weakness to strength.
+Cornaro says that it was the neglect of hygienic laws which made him all
+but a dead man at thirty-seven, and that the thoroughgoing reform of his
+habits which he then effected made him a centenarian. His rules, drawn
+up four hundred years ago and described in his interesting work "The
+Temperate Life," are, so far as they are explained, almost identical
+with those given in this book. It is difficult to assign a limit to the
+good which can be accomplished by practising these rules and so
+minimizing the poisons which usually narrow and shorten our lives.
+
+[Sidenote: Immortal Animal Cells]
+
+So far as science can reveal, there seems to be no principle limiting
+life. There are many good and bad reasons why men die, but no underlying
+necessary reason why they must die. The brilliant Carrel has kept tissue
+cells of animals alive outside of the body for the past three years.
+These cells are multiplying and growing, apparently unchanged by time,
+to all appearances immortal so long as they are periodically washed of
+poison and nourished in a proper medium. If we could at intervals
+thoroughly wash man free of his poisons and nourish him, there seems to
+be no reason why he should not live indefinitely.
+
+
+Section V--Hygiene and Civilization
+
+In view of the vast extent of human misery from ill health, the question
+naturally arises, How does it happen that the world is burdened with so
+colossal a load? Is it no more than is biologically normal? Is it true
+that in other organisms, animals and plants, ill health is the rule
+rather than the exception? Are all races of men subject to the same
+heavy load?
+
+[Sidenote: Natural Adjustments Upset]
+
+These questions have not yet received sufficient attention. The answer
+seems to be that man is suffering from his own mistakes made
+unconsciously and in ignorance. He has upset the equilibrium which
+Nature had established among the various powers and activities of his
+body, and between himself and the outside world. Man has done mischief
+for his own body similar to what he has done for the natural resources
+on which he lives. In Professor Shaler's epoch-making little book, "Man
+and the Earth," he shows, for instance, that the little layer of soil
+on the surface of the earth from which plants and animals derive their
+nutriment was, before the advent of man, replenished quite as fast as it
+was washed away, but that after man had put his plow into it and had
+taken off the protective mat of vegetation, he unconsciously despoiled
+the accumulation of ages. "In a plowed field, an hour's torrential rain
+may wash off to the sea more than would pass off in a thousand years in
+the slow process of erosion which the natural state of the earth
+permits." He also shows that the constant croppings of the soil rob it
+of nitrogen, phosphorus, and other elements faster than Nature restores
+them. The problem of conservation is to reestablish the balance which
+has been lost through the depredations of man, for instance, to lessen
+soil-wash by terracing, and to restore to the soil the lost elements by
+supplying nitrates and phosphates and by other methods of scientific
+farming.
+
+In the same way man has upset his pristine animal mode of living and
+needs to find scientific ways to restore the equilibrium. Most of the
+present-day problems of hygiene arise from introducing, uncompensated,
+the effects of certain devices of civilization. The inventions of
+civilization have done so much for man that he is apt to unduly glorify
+them and to overlook the injurious by-products. These by-products are
+often of prodigious significance to the race. The invention of houses
+introduced the problem of house hygiene; the invention of clothing, the
+problem of clothing hygiene; that of cooking, the problem of food
+hygiene; that of division of labor, the problem of industrial hygiene;
+and so on. To make these statements more concrete, we may consider some
+of them in more detail.
+
+[Sidenote: Houses Artificial]
+
+The invention of houses has made it possible for men to live in all
+climates, yet this indoor living is responsible for much disease. The
+houses give comfortable shelter and warmth and protect us from the
+elements and from wild animals. But the protection has been overdone.
+Like his cousin, the anthropoid ape, man is biologically an outdoor
+animal. His attempt at indoor living has worked him woe, but so
+gradually and subtly has it done so that only recently have we come to
+realize the fact. At first, dwellings were really outdoor affairs,
+caves, lean-tos, tents, huts with holes in the roof and the walls.
+These holes served to ventilate, though they were not intended for that
+purpose. The hole in the roof was to let out the smoke and the holes in
+the walls to let in the light. Gradually the roof-hole developed into a
+chimney with an open fireplace, which, in turn, gradually changed into a
+small flue for stoves whereupon it almost ceased to serve any
+ventilating function. The stove in turn has largely gone and is replaced
+in many cases by the hot-water or steam radiator, without any attempt at
+ventilation. The holes in the wall gave way, after the invention of
+glass, to windows which let in the light without letting in the air.
+Weather-strips, double windows, vestibule-doors, interior rooms,
+completed the process of depriving man of his outdoor air, shutting him
+into a cell in which he now lives--a sickened but complaisant
+prisoner--often twenty hours of the twenty-four. Tuberculosis, one of
+the worst scourges of mankind, is primarily a house disease. It is
+prevalent as indoor living is prevalent, and reaches its maximum in the
+tenement quarter of a great city.
+
+[Sidenote: Effects on Different Races]
+
+Only by generations of natural selection could we expect to make man
+immune to the evils of bad air. The robust Indian and the Negro, whose
+races, until the last generation or two, roamed in the open, fell easy
+prey to tuberculosis as soon as they adopted the white man's houses and
+clothes. The Anglo-Saxons who have withstood the influence of indoor
+living for several generations have, probably by the survival of the
+fittest, become a little better able to endure it, while the Jews, a
+race which has lived indoors longer than any other existing race, are
+now, probably by the same law of survival, the least liable to
+tuberculosis, except when exposed to especially unfavorable conditions
+of life.
+
+[Sidenote: Compensation for Civilization]
+
+But we, of this generation, can not afford to wait for natural selection
+to fit the race to an indoor environment; hence the supreme importance
+to us of air hygiene. We must compensate for the construction of our
+houses by insisting on open windows, or forced drafts, or electric fans,
+or open-air outings, or sleeping porches, or the practise of deep
+breathing, or all of these things.
+
+[Sidenote: Clothing Artificial]
+
+In the same way, clothing has protected our bodies from the cold but
+enervated or constricted them as well. The aboriginal tribes, even in
+cold climates, seldom used clothing. The Eskimo is an exception. The
+tribes toward the South Pole in similarly cold climates often have
+little more clothing than a blanket which they hang over their shoulders
+toward the wind. The weak, pale skin--to whose lack of adaptability we
+owe the chilling preceding a cold--the bald head, the distorted foot,
+the corns upon it, the cramped waist, are among the results of clothing
+ourselves wrongly. Hence we are discovering the need of restoring, as
+far as we can, the original conditions by making our clothes more light,
+more loose, and more porous, and, when possible, by taking the "barefoot
+cure," or the air bath.
+
+[Sidenote: Cooking Artificial]
+
+We come next to foods, and note that civilization has invented cooking
+and artificial foods. These inventions have greatly widened the variety
+of man's diet, but the foods of civilization are largely responsible for
+the decay of our teeth and the abuse of our digestive and eliminating
+organs.
+
+[Sidenote: Soft Foods Artificial]
+
+Judging from man's teeth and digestive apparatus as well as his general
+kinship to the anthropoid ape, it is reasonable to believe that, before
+fire was discovered, man was primarily a frugivorous animal, whose
+ordinary diet consisted of fruits, nuts, and tender shoots. While man
+still uses these fruits, nuts, and salads, his chief reliance is on
+prepared food, bread, butter, meat, and cooked vegetables. The diet of
+our progenitors must have been largely one requiring chewing,
+consisting, as it did, of hard fruits and stalks and perhaps also grains
+and flesh. Observation of manlike apes shows that they chew their food
+more thoroughly than man. Doubtless nuts constituted a considerable part
+of primitive food and required cracking by the teeth. The work we now do
+in flour-mills or the kitchen or with the knife and fork, was then done
+with the teeth. We even have our cook mash our potatoes and make
+puddings and pap of our food after it reaches the kitchen. Having
+already shirked most of the task of mastication by softening and cutting
+our food before it reaches our mouths, we shirk the rest of it by
+washing it down with water, or worse. An Italian dentist, who has had a
+wide range of observation, says that the knife and fork have committed
+"unpardonable crimes" by robbing the front teeth of their work of
+cutting. He sometimes prescribes for loose teeth the task of cutting a
+pound of bread daily. Whether any of it is swallowed or not is not
+important, but he insists that it must be cut by the teeth.
+
+[Sidenote: Concentrated Food Artificial]
+
+The deplorable lack of residue in modern food is one of the consequences
+of civilized life, for the bulky foods have been crowded out by
+concentrated foods, and, in many cases, the concentrated foods have been
+formed by getting rid of residue. Instead of chewing the sugar-cane, we
+use sugar, a concentrated extract which leaves no residue. We crush the
+juices from our fruits and throw away the pulp. We take the bran out of
+our grain and with it the vitamins essential to health. The bulky
+foods--fruits and fibrous vegetables--are often dropped from our menus.
+
+[Sidenote: Hurry Artificial]
+
+The hurry habit, another unfortunate by-product of civilized life, is
+one of the chief promoters of indigestion. In civilization we live by
+the clock. We schedule our trains and crowd our meal-time to catch them.
+We make engagements in neglect of the requirements of digestion. We
+have, in consequence, as one of the institutions of civilization, the
+"quick-lunch counter." At first we bolted a meal purposely and
+consciously. Later we formed the habit of food-bolting, and it now seems
+quite natural.
+
+[Sidenote: Use of Flesh Food]
+
+[Sidenote: Misled Appetites]
+
+To the door of the hurry habit may also be laid the excessive use of
+flesh foods. Carnivorous animals bolt their food. Frugivorous animals,
+to which class the human race properly belongs, eat slowly. But when,
+through the perversions of civilized life, frugivorous man is forced to
+eat as fast as the carnivores, he instinctively adopts a similar diet.
+As someone has expressed it "when we eat as fast as a dog, we naturally
+crave the food of a dog." Our apelike progenitors had few, if any, flesh
+foods and only those which they could catch with the hand and eat raw.
+Our eliminating organs, the liver and the kidneys, have been framed to
+meet the demands of man's natural diet, but not adapted to handle the
+diet of civilized men in the excessive use of flesh foods and the use of
+alcohol. These organs are, fortunately or unfortunately, provided with a
+large factor of safety and can stand a great deal of abuse, but the
+cumulative effect of this abuse, especially when combined with an
+unhygienic life in general, sooner or later leads to disaster. Our
+tastes have also been perverted. The appetite is very likely to be
+innocently misled by the delicacies which civilization has invented, as
+well as by the tricks of cooking, seasoning, and preparing. For this
+reason, we can not trust, as thoroughly as we would like, the ordinary
+leadings of taste. The solution of this problem of nutrition, like the
+solution of the housing problem, must be sought by retaining the
+advantageous food customs which we now find about us and substituting
+scientific customs for the disadvantageous ones.
+
+[Sidenote: Other Evils of Civilization]
+
+It would be impossible to enumerate all the inventions of civilization
+which have brought us difficult problems of individual hygiene. We shall
+name only a few more. The invention of chairs, though adding to human
+convenience, has tended to produce wrong posture, from which spinal,
+nervous and digestive disturbances follow. The invention of the alphabet
+and of printing has made possible the accumulation of knowledge, but has
+promoted eye-strain with a great train of attendant evils. The device of
+division of labor has created much wealth, but destroyed the normal
+balance of mental and physical work, recreation and rest. From this
+follow occupational diseases of overstrain, bad posture, industrial
+poisons, and a craving for narcotics. A combination of conditions has
+lessened the opportunities for prompt discharge of the body waste, and
+so led to dulling of the reflex which promotes defecation. We are only
+just beginning to realize how serious are the consequences.
+
+[Sidenote: "Remedies" that are Worse than the Evils]
+
+We have described many of the unhygienic practises common to-day as
+direct results of upsetting Nature's equilibrium. Others are indirect
+results. These latter practises may be described as attempts to remedy
+the evils of the former, the "remedies," however, being often worse than
+the diseases. Much of our drugging, some of our wrong food habits and
+not a little of our immorality are simply crude and unscientific
+attempts to compensate for disturbances or deviations from a normal
+life. We wake ourselves up, as it were, with caffein, move our bowels
+with a cathartic, induce an appetite with a cocktail, seek rest from the
+day's fatigue and worries in nicotin, and put ourselves to sleep with an
+opiate. In these practises we are evidently trying in wrong ways to
+compensate respectively for insufficient sleep, insufficient
+peristalsis, indigestion, overfatigue, and insomnia--evils due, as
+previously explained, to upsetting Nature's balance, between work,
+play, rest and sleep.
+
+So also our overeating is largely an unscientific effort to compensate
+for overconcentration of diet,--that is, an effort to get bulk. Again,
+too much protein is in large measure due to the need of compensating for
+rapid eating, for as has been remarked, protein is the one kind of food
+which can be eaten fast with impunity.
+
+Again, a large part of our moral derelictions is due to an unbalanced
+life from which amusements are largely omitted. The "bad" boy in the
+city streets is usually following his instinct for amusement, of which
+the lack of playgrounds has deprived him. Dissipations of many kinds are
+explained in a similar way. It is largely because workmen are so often
+drudges and lack normal recreations that they seek amusement in the
+concentrated form they find in saloons, gambling places, dives and dance
+halls.
+
+Finally those economic and social conditions of civilization which have
+resulted in deferring marriage beyond the best physiological age, lie
+behind prostitution and its terrible train of consequences including the
+venereal diseases.
+
+The worst of it is that these wrong remedies, instead of helping,
+aggravate the disease. They become part of a vicious circle, which
+continues in an endless round.
+
+[Sidenote: Shortened Human Life]
+
+The combined effects of all the unhygienic modes of living are
+undoubtedly greatly to shorten human life. Most other mammals live about
+five times the growing period. In man, this would mean that the normal
+life-span should be about a century and a quarter, an age which is now
+reached only in one case out of millions.
+
+[Sidenote: No Return to Nature]
+
+Yet it would be foolish, even if it were possible, to attempt a complete
+"return to Nature" by abolishing all the ways and conventions of
+civilization. This would be throwing away our social inheritance and
+returning to barbarism. We must go forward, not backward. Just as the
+cure for the evils of Democracy is said to be more Democracy; so the
+cure for the evils of civilization must be more civilization. The
+equilibrium of Nature having been upset by civilization, science, one of
+the great products of civilization, must now work out the remedies. Just
+as the waste of the soil which civilization has brought is to be
+compensated by that great product of civilization, scientific
+agriculture, so the waste of vital resources is to be compensated by
+scientific hygiene. The saving of civilization depends on following not
+those who repudiate it, like Thoreau, but those who make use of it, like
+Pasteur. What the world needs is not to abolish houses, but to ventilate
+them; not to go naked, but to devise better clothes, which have all the
+advantages and none of the disadvantages of those we now wear; not to
+return to the diet of the anthropoid apes, but to remodel that which we
+have; not to give up chairs, but to improve the form of chairs; not to
+abandon reading, but to employ corrective eyeglasses and clear printing;
+not to abrogate division of labor, but to shorten the hours of labor and
+provide wholesome recreations and special compensating advantages when
+needed. When, in future centuries, these come to be reckoned among the
+great triumphs of civilization, we may expect human life to be longer
+and perhaps stronger than in any primitive state of Nature, just as
+where modern scientific forestry has been applied we find longer lived
+and better trees than ever grew in Nature's jungles.
+
+
+Section VI--The Fields of Hygiene
+
+[Sidenote: Public Versus Individual Hygiene]
+
+The object of this book is primarily to instruct the individual as to
+what he can do to maintain his own individual health. But individual
+hygiene is only one particular branch of hygiene, and it is well for the
+individual, partly out of public spirit, partly in self-defense, to have
+some idea of the other important branches, namely, public hygiene, the
+hygiene practised by the health officer, semipublic hygiene, the hygiene
+of schools, institutions, and industrial establishments, and race
+hygiene or eugenics, the most important of all.
+
+All these branches are so closely related that it is impossible to mark
+any exact dividing-line. But, in a general way, there is a broad
+distinction between eugenics, which is the hygiene of future
+generations, and the other two, which relate to the present generation,
+as also between these two themselves. Thus public hygiene is that which
+is practised by the government for its citizens, while individual
+hygiene is that which is practised by the citizens for themselves.
+Public hygiene consists chiefly in efforts by the government to
+maintain a wholesome environment in which to live, including good
+outdoor air--without smoke or foul odors--clean streets, pure water,
+good sewers, quarantine, and legal regulations concerning houses,
+schools, prisons, hospitals, and other public institutions, foods sold
+in markets, and conditions of employment. It is chiefly useful in
+preventing _acute_ or infectious diseases, such as typhoid fever,
+scarlet fever, measles, whooping-cough, small-pox, yellow fever, and
+diphtheria, and in preventing accidents and occupational diseases.
+Individual hygiene is chiefly useful in preventing the _chronic_ or
+degenerative diseases, that is, diseases of nutrition and of
+circulation, such as heart and kidney affections, nervous prostration,
+insanity.
+
+Public hygiene has made much progress during recent years. In
+consequence, the number of deaths from the acute or infectious diseases
+has been greatly diminished. Health officers are beginning to
+demonstrate the truth of Pasteur's words, "It is within the power of man
+to rid himself of every parasitic disease."
+
+It is this work which has reduced the general death-rate in civilized
+countries and sometimes cut it in two, as at Panama. The United States
+Public Health Service, on invitation of the Peruvian Government,
+recently cut the death-rate in two in one of Peru's disease-ridden
+cities.
+
+Individual hygiene, on the other hand, has been greatly neglected,
+especially in the United States, and, doubtless largely as a
+consequence, the death-rates from the chronic or degenerative diseases
+are increasing rapidly. A further consequence is that, in the United
+States, while the death-rate in the early years of life (when infectious
+diseases do most of the killing) has been decreasing, the death-rate in
+later life (when the chronic diseases do most of the killing) is
+increasing. In Sweden, on the other hand, where individual hygiene is
+more generally applied, the death-rate is declining at all times of
+life. (See "Signs of Increase of the Degenerative Diseases,"
+SUPPLEMENTARY NOTES.)
+
+Both public and individual hygiene are being invoked in the fight
+against tuberculosis, a disease at once infectious and chronic, due to
+germs and to wrong methods of living.
+
+[Sidenote: Cooperation Necessary]
+
+No matter how thoroughly an individual attempts to care for his own
+health, he will find it almost impossible to avoid infections, at
+times, without the organized help of the community in which he lives. A
+man may do his best to keep his windows open, to breathe deeply, to eat
+hygienically, to hold his activities within the limits of overfatigue,
+to screen his house against flies and leave no tin cans about his
+kitchen door to breed mosquitoes; but if the city in which he lives has
+no good air for him to breathe, if his city's water supply is
+contaminated, if neighboring malarial swamps are not drained or covered
+with oil, if flies alight on the food before it comes to his own house,
+if the food contains disease germs or dangerous preservatives, or if his
+next-door neighbor visits him and leaves infection behind him, mere
+personal defenses will hardly be adequate.
+
+Even in so private a matter as moving the bowels, sometimes the fault
+lies partly with circumstances beyond the control of the individual.
+Unfortunately in most of our cities and small towns "Comfort Stations"
+are rare or unknown, and when they are available they are often in such
+an insanitary condition as to be a source of danger through the spread
+of communicable disease. Constipation, as we have seen, is a far more
+serious matter than it is sometimes thought to be.
+
+It is therefore incumbent on the individual to contribute his share to
+the hygienic work of society as a whole, in particular to take an active
+interest in health legislation and administration. A man can not live to
+the best advantage in a life isolated from all social obligations, any
+more than could Robinson Crusoe, who was unable to launch his canoe in
+the ocean, after he had been at great pains to construct it, because he
+had no one to help him. Each man should take part in the great social
+hygienic struggle, if he is to reap the highest rewards in his own
+personal hygienic struggle. And he can do a great deal if he will be
+patient and persistent. If, for instance, he would always insist on
+suitable air conditions in public buildings, electric cars, theaters,
+and churches, and encourage others to do so, it would not take long to
+make air reform general.
+
+[Sidenote: The Consumer's Duty]
+
+In fact, it is the common public, constituting the consumer, who has it
+in his power to bring about most of the necessary reforms in public
+hygiene. When the consumer really values hygienic environment, the
+producer will supply it. The great improvement in recent years in
+drinking water was brought about through the appreciation, by the
+consumer, of the danger from impure water. His complaints produced the
+change. Hotels found it profitable to provide and advertise pure water.
+So also the education of the public as to the dangers of a common public
+drinking cup led to the invention of bubbling fountains and cheap
+individual cups and to the introduction of these conveniences in railway
+stations and other public places.
+
+We need to concern ourselves particularly with the character of our
+public water supply, air supply and food supply, the number of bacteria
+in milk, the fitness for human consumption of the meat, fowl, fish, and
+shell-fish sold in the public markets, and the use of adulterants and
+preservatives in canned and bottled goods.
+
+[Sidenote: Quacks and Quackery]
+
+Quacks and quackery should be vigorously fought by laymen as well as
+physicians. Quacks live by lying and misleading advertisements. Every
+one should cooperate to encourage the movement by which newspapers and
+magazines are giving up quack and immoral advertisements and the
+advertisements of alcoholic beverages. Especially should we refuse to
+patronize the quack advertiser. When no one is deceived by him, he will
+cease to advertise. A more immediate method is to change from the
+newspaper containing such advertising to one which does not. We should
+also appeal to the editors to reform their advertising, as many of them
+are now doing.
+
+[Sidenote: Vaccination]
+
+Vaccination is now a known preventive against smallpox, typhoid fever,
+and other germ maladies. Its use should be advocated and the ignorant
+prejudice against it should be overcome.
+
+[Sidenote: Social Evil]
+
+Last but not least, the individual should cooperate in the great
+movement against the social evil.
+
+As soon as an individual becomes interested in caring for his own health
+and for the health of his family, his interest will not cease at
+individual hygiene; he will wish to improve the efficiency of the public
+health service by increased appropriations, improved equipment and
+personnel; and to cooperate with the health officer.
+
+[Sidenote: Eugenics]
+
+Race hygiene or eugenics, which has been mentioned as the third and most
+important branch of hygiene, aims to conserve the health of _future_
+generations, through the action of those now living. Hygiene (individual
+and public) teaches us how to create for ourselves healthful conditions
+of living, but on every side we see evidences of the fact that we cannot
+entirely control conditions of health through hygiene only. Not all
+maladies by any means can be attributed to unnatural or unhygienic
+conditions of living. It is true that if followed out faithfully, the
+rules of hygiene will enable a man to live out his maximum natural
+life-span, with the maximum of well-being, and to run no risk of
+allowing any inherent weakness to be brought out. But some persons, even
+if they followed what is very nearly the normal code for the human
+being, would scarcely be able to avoid dire physical and mental fates.
+In short, we find that besides the hygienic factor in life which we may
+call environment, there is something else on which the health of the
+individual depends. This something else is heredity, or "the nature of
+the breed." Back of all the individual can do by hygiene lies his
+inheritance. To change this the individual can do nothing, but the
+parents of the individual can affect his inheritance, and we as parents
+can affect the inheritance of our offspring.
+
+[Sidenote: Trustees of the Racial Germ-plasm]
+
+First, we can carry through life uninjured the essential germ plasm
+which has been entrusted to our care. We should never forget that this
+germ plasm, which we receive and transmit, really belongs, not to us,
+but to the race; and that we have no right, through alcoholic or other
+unhygienic practises, to damage it; but that, on the contrary, we are
+under the most solemn obligation to keep it up to the highest level
+within our power. We are the trustees of the racial germ plasm that we
+carry.
+
+[Sidenote: Wise Combinations of Germinal Traits]
+
+Second, we can affect the life of our offspring by our choice in
+marriage. The basis of the development of desirable or undesirable
+tendencies or traits lies, of course, in the mating from which the
+individual springs. On the kind of combinations of germinal traits that
+are made by marriage depends whether or not undesirable traits shall
+reappear in the offspring. For instance, a man may inherit a defect from
+his father because his father married a certain type of woman. Had the
+father selected a different type, the children might not have inherited
+the father's defect. The importance of choice in marriage results from
+certain laws of inheritance, which make it clear that by proper
+combinations of individuals certain bad traits may be entirely "bred
+out."
+
+[Sidenote: Choice in Marriage]
+
+As soon as men and women acquire the knowledge that their choices in
+marriage largely determine whether or not their physical and mental
+faults and virtues will reappear in children, they feel a sacred
+responsibility in that act of choosing. A little conscious knowledge of
+what kind of combinations of traits bring about their reappearance in
+offspring can not help but modify a person's taste, and thus
+automatically direct the choice of a mate, which choice will still be,
+and rightfully, an instinctive one. Upon the wisdom with which choices
+in marriage are now made depends in large degree the health and
+efficiency of all the individuals who will constitute society in the
+coming generations. As the science of eugenics gathers a greater wealth
+of evidence and subjects it to vigorous analysis, its ability to guide
+the race to higher levels will become more positive and far-reaching.
+This can be done without surrendering the general principle of
+individual freedom. It will not reduce but increase the number of
+natural love-marriages. The errors of crude and superficial or
+overenthusiastic eugenists should not obscure the enormous possibilities
+of the science for the human race. Eugenic knowledge is, therefore, not
+only a personal advantage but a social necessity.
+
+[Sidenote: Social Progress]
+
+For society as a whole, a thoroughgoing eugenic program must include:
+
+(1) The prevention of reproduction by the markedly unfit, such as the
+feeble-minded, by sterilization of the most unfit and by segregating the
+remainder in public institutions.
+
+(2) The enactment of wise marriage laws.
+
+(3) The development of an enlightened sentiment against improper
+marriages and the putting at the disposal of individuals contemplating
+marriage the data accumulated and principles worked out by eugenic
+students.
+
+The Eugenics Record Office of Cold Spring Harbor, Long Island, N. Y., is
+now engaged in collecting such material.
+
+For us of the present generation, hygiene is of immediate concern; but
+if we are to build for future generations, hygiene must give way to, or
+grow into, eugenics. The accomplishment of a true eugenic program will
+be the crowning work of the health movement and the grandest service of
+science to the human race. (For further comments on this subject see
+"Eugenics" in SUPPLEMENTARY NOTES.)
+
+
+
+
+SUPPLEMENTARY NOTES ON SPECIAL SUBJECTS
+
+
+
+
+SECTION I
+
+NOTES ON FOOD
+
+
+[Sidenote: Balancing the Diet]
+
+It will help to balance the ration and to avoid an excess of protein and
+also to avoid a deficiency of either fat or carbohydrate, if we take a
+bird's-eye view of the various common foods in respect to the protein,
+fat and carbohydrate they contain. For this purpose the following table
+has been constructed.
+
+[Sidenote: Common Foods Classified]
+
+ COMMON FOODS CLASSIFIED
+ ---------------+-----------------+-------------+--------------
+ | Poor in | Rich in | Very rich in
+ | Fat. | Fat. | Fat.
+ ---------------+-----------------+-------------+--------------
+ Very high in | White of Eggs | |
+ Protein | Cod Fish | |
+ | Lean Beef | |
+ | Chicken | |
+ | Veal | |
+ ---------------+-----------------+-------------+--------------
+ High in | Shell-fish | Most Fish |
+ Protein | Skim Milk | Most Meats |
+ | Lentils | Most Fowl |
+ | Peas | Whole Egg |
+ | Beans | Cheese |
+ ---------------+-----------------+-------------+--------------
+ Moderate or | Most Vegetables | Peanuts | Fat Meats
+ Deficient in | Bread | Milk | Yolk of Eggs
+ Protein | Potatoes | Cream Soups | Most Nuts
+ | Fruits | Most Pies | Cream
+ | Sugar | Doughnuts | Butter
+ ---------------+-----------------+-------------+--------------
+
+The foods given in the uppermost compartment are those "very high" in
+protein (above 40 per cent. of their total calories, or food value,
+being protein). Those in the two compartments next below are merely
+"high" in protein (20 to 40 per cent.), while the lowest three
+compartments contain those "moderate or deficient" in protein (zero to
+20 per cent.).
+
+The compartment farthest to the right contains a list of those foods
+"very rich in fat." The two compartments next to the left contain those
+"rich in fat," and the three compartments to the extreme left contain
+those "poor in fat."
+
+With reference to carbohydrates (starch or sugar), we can say that the
+foods in the lower left compartment are very rich in carbohydrate. Those
+in the two neighboring compartments (the one beginning "shell-fish" and
+the one beginning "peanuts") are moderate, and those in the remaining
+compartments are those poorest in carbohydrate.
+
+Thus, practically, the nearer the name of any food is to the upper
+corner of this triangular table, the more protein that food contains;
+the nearer it is to the right hand corner, the more fat; and the nearer
+to the remaining corner (lower left), the more carbohydrate (starch and
+sugar).
+
+[Sidenote: Ideal Food Proportions]
+
+An ideal proportion of the three food elements is to be had only in the
+middle compartment of the lowest row. But it is by no means necessary or
+advisable to confine one's diet to the few foods which happen to fall in
+that compartment, provided foods chosen from other compartments
+_balance_ each other. Thus, fruit and nuts balance each other, the one
+being at the left and the other at the right of the ideal compartment.
+In the same way, potatoes and cream balance each other, as do bread and
+butter. Instinctively these combinations have been chosen, especially
+bread and butter. This combination is, however, slightly too low in
+protein, and a better balance is obtained by adding a little from the
+compartment vertically above the ideal. In this way we obtain the
+familiar meat-, egg-, or cheese-sandwich, constituting of itself a
+fairly well-balanced meal.
+
+In short, in order to maintain a diet correct as to protein, it is only
+necessary to make our main choices from the lowest row and, in case the
+foods so chosen are near the bottom, to supplement these by a moderate
+use from the row above and a still more sparing use of those in the top
+compartment.
+
+The following more detailed and specific table of food values will prove
+helpful to those who desire intelligently to balance their diet or to
+provide balanced menus for their families. A very little attention to
+this subject will enable one to acquire sufficient knowledge of dietetic
+needs to successfully govern the diet in a general way without weighing
+or measuring the food. In the following table the number of calories
+available in ordinary food portions is stated. Such a table should not,
+of course, be memorized, but an occasional reference to it will enable
+one soon to acquire a working knowledge of the food values of the main
+articles in the dietary.
+
+ TABLE OF FOOD VALUES
+
+ THE WEIGHT (IN GRAMS, OUNCES AND ROUGH MEASURE) OF A PORTION CONTAINING
+ 100 CALORIES OF EACH FOOD AND THE NUMBER OF CALORIES IN THE 100 IN THE
+ FORM OF PROTEIN, FAT AND CARBOHYDRATE.[A]
+ -----------------------------+----------------+-----+-----+------------------
+ | "Portion" |Wgt. of 100| Percent of
+ Name of Food | Containing | Calories |
+ | 100 Calories +-----+-----+-----+----+-------
+ | Roughly | | |Pro- |Fat |Carbo-
+ | Described |Gram |Ounce|tein | |hydrate
+ -----------------------------------------------------------------------------
+ VEGETABLES
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Artichokes, as purchased, | | | | | |
+ average, canned | |430 |15. | 14 | 0 | 86
+ *Asparagus, as purchased, | | | | | |
+ average, canned | |540 |19. | 33 | 5 | 62
+ *Asparagus, as purchased, | | | | | |
+ average, cooked | |206 | 7.19| 18 |63 | 19
+ *Beans, baked, canned |Small side dish | 75 | 2.66| 21 |18 | 61
+ *Beans, Lima, canned |Large side dish |126 | 4.44| 21 | 4 | 75
+ *Beans, string, cooked |Five servings |480 |16.66| 15 |48 | 37
+ *Beets, edible portion, | | | | | |
+ cooked |Three servings |245 | 8.7 | 2 |23 | 75
+ *Cabbage, edible portion | |310 |17. | 20 | 8 | 72
+ *Carrots, edible portion, | | | | | |
+ average, fresh | |215 | 7.6 | 10 | 8 | 82
+ Carrots, cooked |Two servings |164 | 5.81| 10 |34 | 56
+ *Cauliflower, as purchased, | | | | | |
+ average | |312 |11. | 23 |15 | 62
+ *Celery, edible portion, | | | | | |
+ average | |540 |19. | 24 | 5 | 71
+ Corn, sweet, cooked |One side dish | 99 | 3.5 | 13 |10 | 77
+ *Cucumbers, edible portion, | | | | | |
+ average | |565 |20. | 18 |10 | 72
+ *Egg plant, edible portion, | | | | | |
+ average | |350 |12. | 17 |10 | 73
+ Lentils, cooked | | 89 | 3.15| 27 | 1 | 72
+ *Lettuce, edible portion, | | | | | |
+ average | |505 |18. | 25 |14 | 61
+ *Mushrooms, as purchased, | | | | | |
+ average | |215 | 7.6 | 31 | 8 | 61
+ *Onions, fresh, edible | | | | | |
+ portion, average | |200 | 7.1 | 13 | 5 | 82
+ *Onions, cooked |Two large | | | | |
+ | servings | 240 | 8.4 | 12 |40 | 48
+ *Parsnips, edible portion, |One and a half | | | | |
+ average | servings | 152 | 5.3 | 10 | 7 | 83
+ Parsnips, cooked | | 163 | 5.74| 10 |34 | 56
+ *Peas, green, canned |Two servings | 178 | 6.3 | 25 | 3 | 72
+ *Peas, green, cooked |One serving | 85 | 3. | 23 |27 | 50
+ Potatoes, baked |One good sized | 86 | 3.05| 11 | 1 | 88
+ *Potatoes, boiled |One large sized | 102 | 3.62| 11 | 1 | 88
+ *Potatoes, mashed (creamed) |One serving | 89 | 3.14| 10 |25 | 65
+ *Potatoes, steamed |One serving | 101 | 3.57| 11 | 1 | 88
+ *Potatoes, chips |One-half serving| 17 | .6 | 4 |63 | 33
+ *Potatoes, sweet, cooked |Half of average | | | | |
+ | potato | 49 | 1.7 | 6 | 9 | 85
+ *Pumpkins, edible portion, | | | | | |
+ average | | 380 |13. | 15 | 4 | 81
+ Radishes, as purchased | | 480 |17. | 18 | 3 | 79
+ Rhubarb, edible portion, | | | | | |
+ average | | 430 |15. | 10 |27 | 63
+ *Spinach, cooked, as |Two ordinary | | | | |
+ purchased | servings | 174 | 6.1 | 15 |66 | 19
+ *Squash, edible portion, | | | | | |
+ average | | 210 | 7.4 | 12 |10 | 78
+ *Succotash, canned, as |Ordinary serving| | | | |
+ purchased, average | | 100 | 3.5 | 15 | 9 | 76
+ *Tomatoes, fresh, as |Four average | | | | |
+ purchased, average | tomatoes | 430 |15. | 15 |16 | 69
+ *Tomatoes, canned | | 431 |15.2 | 21 | 7 | 72
+ *Turnips, edible portion, |Two large | | | | |
+ average | servings | 246 | 8.7 | 13 | 4 | 83
+ Vegetable oysters | | 273 | 9.62| 10 |51 | 39
+ -----------------------------------------------------------------------------
+ FRUITS (FRESH OR COOKED)
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Apples, as purchased |Two apples |206 | 7.3 | 3 | 7 | 90
+ Apples, baked | | 94 | 3.3 | 2 | 5 | 93
+ Apples, sauce |Ordinary serving|111 | 3.9 | 2 | 5 | 93
+ *Apricots, edible portion, | | | | | |
+ average | |168 | 5.92| 8 | 0 | 92
+ Apricots, cooked |Large serving |131 | 4.61| 6 | 0 | 94
+ *Bananas, yellow, edible | | | | | |
+ portion, average |One large |100 | 3.5 | 5 | 5 | 90
+ *Blackberries, as purchased, | | | | | |
+ average | |170 | 5.9 | 9 |16 | 75
+ Blueberries | |128 | 4.6 | 3 | 8 | 89
+ *Blueberries, canned, as | | | | | |
+ purchased | |165 | 5.8 | 4 | 9 | 87
+ Cantaloupe |Half ordinary | | | | |
+ |serving |243 | 8.6 | 6 | 0 | 94
+ *Cherries, edible portion, | | | | | |
+ average | |124 | 4.4 | 5 |10 | 85
+ *Cranberries, as purchased, | | | | | |
+ average | |210 | 7.5 | 3 |12 | 85
+ *Grapes, as purchased, | | | | | |
+ average | |136 | 4.8 | 5 |15 | 80
+ Grape fruit | |215 | 7.57| 7 | 4 | 89
+ Grape juice |Small glass |120 | 4.2 | 0 | 0 | 100
+ Gooseberries | |261 | 9.2 | 5 | 0 | 95
+ *Lemons | |215 | 7.57| 9 |14 | 77
+ Lemon juice | |246 | 8.77| 0 | 0 | 100
+ Nectarines | |147 | 5.18| 4 | 0 | 96
+ Olives, ripe |About seven | | | | |
+ | olives |37 | 1.31| 2 |91 | 7
+ *Oranges, as purchased, | | | | | |
+ average |One very large |270 | 9.4 | 6 | 3 | 91
+ Oranges, juice |Large glass |188 | 6.62| 0 | 0 | 100
+ *Peaches, as purchased, | | | | | |
+ average |Three ordinary |290 |10. | 7 | 2 | 91
+ Peaches, sauce |Ordinary serving|136 | 4.78| 4 | 2 | 94
+ Peaches, juice |Ordinary glass |136 | 4.80| 0 | 0 | 100
+ *Pears |One large pear |173 | 5.40| 4 | 7 | 89
+ Pears, sauce | |113 | 3.98| 3 | 4 | 93
+ *Pineapples, edible portion, | | | | | |
+ average | |226 | 8. | 4 | 6 | 90
+ Raspberries, black | |146 | 5.18| 10 |14 | 76
+ Raspberries, red | |178 | 6.29| 8 | 0 | 92
+ *Strawberries, as purchased, | | | | | |
+ average |Two servings |260 | 9.1 | 10 |15 | 75
+ *Watermelon, as purchased, | | | | | |
+ average | |760 |27. | 6 | 6 | 88
+ -----------------------------------------------------------------------------
+ COOKED MEATS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ +Beef, round, boiled (fat), | | | | | |
+ 1099++ |Small serving | 36 | 1.3 | 40 |60 | 00
+ +Beef, round, boiled (lean), | | | | | |
+ 1206++ |Large serving | 62 | 2.2 | 90 |10 | 00
+ +Beef, round, boiled (med.), | | | | | |
+ 1188++ |Small serving | 44 | 1.6 | 60 |40 | 00
+ +Beef, 5th right rib, | | | | | |
+ roasted, 1538++ |Half serving | 18.5| .65| 12 |88 | 00
+ +Beef, 5th right rib, | | | | | |
+ roasted, 1616++ |Small serving | 32 | 1.2 | 25 |75 | 00
+ +Beef, 5th right rib, |Very small | | | | |
+ roasted, 1615++ | serving | 25 | .88| 18 |82 | 00
+ +Beef, ribs, boiled, 1169++ |Small serving | 30 | 1.1 | 27 |73 | 00
+ +Beef, ribs, boiled, 1170++ |Very small | | | | |
+ | serving | 25 | .87| 21 |79 | 00
+ *Calves foot jelly, as | | | | | |
+ purchased | |112 | 4. | 19 |00 | 81
+ *Chicken, as purchased, | | | | | |
+ canned |One thin slice | 27 | .96| 23 |77 | 00
+ *Lamb chops, boiled, edible | | | | | |
+ portion, average |One small chop | 27 | .96| 24 |76 | 00
+ *Lamb, leg, roast |Ordinary serving| 50 | 1.8 | 40 |60 | 00
+ +Mutton, leg, boiled, 1184++ |Large serving | 34 | 1.2 | 35 |65 | 00
+ +Pork, ham, boiled (fat), | | | | | |
+ 1174++ |Small serving | 20.5| .73| 14 |86 | 00
+ +Pork, ham, boiled, 1192++ |Ordinary serving| 32.5| 1.1 | 28 |72 | 00
+ +Pork, ham, roasted (fat), | | | | | |
+ 1484++ |Small serving | 27 | .96| 19 |81 | 00
+ +Pork, ham, roasted (lean), | | | | | |
+ 1511++ |Small serving | 34 | 1.2 | 33 |67 | 00
+ *Turkey, as purchased, | | | | | |
+ canned |Small serving | 28 | .99| 23 |77 | 00
+ +Veal, leg, boiled, 1182++ |Large serving | 67.5| 2.4 | 73 |27 | 00
+ -----------------------------------------------------------------------------
+ CAKES, PASTRY, PUDDING AND DESSERTS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Cake, chocolate layer, as |Half ordinary | | | | |
+ purchased | square piece | 28 | .98| 7 |22 | 71
+ *Cake, gingerbread, as |Half ordinary | | | | |
+ purchased | square piece | 27 | .96| 6 |23 | 71
+ *Cake, sponge, as purchased |Small piece | 25 | .89| 7 |25 | 68
+ Custard, caramel | | 71 | 2.51| 19 |10 | 71
+ Custard, milk |Ordinary cup |122 | 4.29| 26 |56 | 18
+ Custard, tapioca |Two-thirds | | | | |
+ | ordinary | 69.5| 2.45| 9 |12 | 79
+ *Doughnuts, as purchased |Half a doughnut | 23 | .8 | 6 |45 | 49
+ *Lady fingers, as purchased | | 27 | .95| 10 |12 | 78
+ *Macaroons, as purchased | | 23 | .82| 6 |33 | 61
+ Pie, apple, as purchased |One-third | | | | |
+ | ordinary piece | 38 | 1.3 | 5 |32 | 63
+ *Pie, cream, as purchased |One-fourth | | | | |
+ | ordinary piece | 30 | 1.1 | 5 |32 | 63
+ *Pie, custard, as purchased |One-third | | | | |
+ | ordinary piece | 55 | 1.9 | 9 |32 | 59
+ *Pie, lemon, as purchased |One-third | | | | |
+ | ordinary piece | 38 | 1.35| 6 |36 | 58
+ *Pie, mince, as purchased |One-fourth | | | | |
+ | ordinary piece | 35 | 1.2 | 8 |38 | 54
+ *Pie, squash, as purchased |One-third | | | | |
+ | ordinary piece | 55 | 1.9 | 10 |42 | 48
+ Pudding, apple sago | | 81 | 3.02| 6 | 3 | 91
+ Pudding, brown betty |Half ordinary | | | | |
+ | serving | 56.6| 2. | 7 |12 | 81
+ Pudding, cream rice |Very small | | | | |
+ | serving | 75 | 2.65| 8 |13 | 79
+ Pudding, Indian meal |Half ordinary | | | | |
+ | serving | 56.6| 2. | 12 |25 | 63
+ Pudding, apple tapioca |Small serving | 79 | 2.8 | 1 | 1 | 98
+ Tapioca, cooked |Ordinary serving|108 | 3.85| 1 | 1 | 98
+ -----------------------------------------------------------------------------
+ FRUITS (DRIED)
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Apples, as purchased, | | | | | |
+ average | | 34 | 1.2 | 3 | 7 | 90
+ Apricots, as purchased, | | | | | |
+ average | | 35 | 1.24| 7 | 3 | 90
+ *Dates, edible portion, | | | | | |
+ average |Three large | 28 | .99| 2 | 7 | 91
+ *Dates, as purchased | | 31 | 1.1 | 2 | 7 | 91
+ *Figs, edible portion, | | | | | |
+ average |One large | 31 | 1.1 | 5 | 0 | 95
+ *Prunes, edible portion, | | | | | |
+ average |Three large | 32 | 1.14| 3 | 0 | 97
+ *Prunes, as purchased | | 38 | 1.35| 3 | 0 | 97
+ *Raisins, edible portion, | | | | | |
+ average | | 28 | 1. | 3 | 9 | 88
+ *Raisins, as purchased | | 31 | 1.1 | 3 | 9 | 88
+ -----------------------------------------------------------------------------
+ CEREALS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Bread, brown, as purchased, |Ordinary thick | | | | |
+ average | slice | 43 | 1.5 | 9 | 7 | 84
+ *Bread, corn (johnnycake) | | | | | |
+ as purchased, average |Small square | 38 | 1.3 | 12 |10 | 72
+ *Bread, white, home made, as |Ordinary thick | | | | |
+ purchased | slice | 38 | 1.3 | 13 | 6 | 81
+ Corn flakes, toasted |Ordinary cereal | | | | |
+ | dishful | 27 | .97| 11 | 1 | 88
+ *Corn meal, granular, | | | | | |
+ average | | 27 | .96| 10 | 5 | 85
+ *Corn meal, unbolted, | | | | | |
+ edible portion, average | | 26 | .92| 9 |11 | 80
+ *Crackers, graham, as | | | | | |
+ purchased |Two crackers | 23 | .82| 9 |20 | 71
+ *Crackers, oatmeal, as | | | | | |
+ purchased |Two crackers | 23 | .81| 11 |24 | 65
+ *Hominy, cooked |Large serving |120 | 4.2 | 11 | 2 | 87
+ *Macaroni, average | | 27 | .96| 16 | 2 | 83
+ *Macaroni, average, cooked |Ordinary | | | | |
+ | serving |110 | 3.85| 14 |15 | 71
+ *Oatmeal, average, boiled |One and a half | | | | |
+ | serving |159 | 5.6 | 18 | 7 | 75
+ *Popcorn, average | | 24 | .86| 11 |11 | 78
+ *Rice, uncooked | | 28 | .98| 9 | 1 | 90
+ *Rice, boiled, average |Ordinary cereal | | | | |
+ | dish | 87 | 3.1 | 10 | 1 | 89
+ *Rice, flakes |Ordinary cereal | | | | |
+ | dish | 27 | .94| 8 | 1 | 91
+ *Rolls, Vienna, as | | | | | |
+ purchased, average |One large roll | 35 | 1.2 | 12 | 7 | 81
+ *Shredded wheat |One biscuit | 27 | .94| 13 | 4.5| 82.5
+ *Spaghetti, average | | 28 | .97| 12 | 1 | 87
+ *Wheat flour, entire wheat | | | | | |
+ average | | 27 | .96| 15 | 5 | 80
+ *Wheat flour, graham, | | | | | |
+ average | | 27 | .96| 15 | 5 | 80
+ *Wheat flour, patent roller | | | | | |
+ process, family and | | | | | |
+ straight grade spring | | | | | |
+ wheat, average | | 27 | .97| 12 | 3 | 85
+ *Zwieback |Size of thick | | | | |
+ | slice bread | 23 | .81| 9 |21 | 70
+ -----------------------------------------------------------------------------
+ DAIRY PRODUCTS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Butter, as purchased |Ordinary pat or | | | | |
+ | ball | 12.5| .44| .5|99.5| 00
+ *Buttermilk, as purchased |One and a half | | | | |
+ | glass |275 | 9.7 | 34 |12 | 54
+ *Cheese, American, pale, as |One and a half | | | | |
+ purchased | cubic in | 22 | .77| 25 |73 | 2
+ *Cheese, cottage, as | | | | | |
+ purchased |Four cubic in | 89 | 3.12| 76 | 8 | 16
+ *Cheese, full cream, as |One and a half | | | | |
+ purchased | cubic in. | 23 | .82| 25 |73 | 2
+ *Cheese, Neufchatel, as |One and a half | | | | |
+ purchased | cubic in. | 29.5| 1.05| 22 |76 | 2
+ *Cheese, Swiss, as |One and a half | | | | |
+ purchased | cubic in. | 23 | .8 | 25 |74 | 1
+ *Cheese, pineapple, as |One and a half | | | | |
+ purchased | cubic in. | 20 | .72| 25 |73 | 2
+ *Cream |One quarter | | | | |
+ | ordinary glass | 49 | 1.7 | 5 |86 | 9
+ Kumyss | |188 | 6.7 | 21 |37 | 42
+ *Milk, condensed, sweetened, | | | | | |
+ as purch. | | 30 | 1.06| 10 |23 | 67
+ *Milk, condensed, | | | | | |
+ unsweetened (evap. cream) | | | | | |
+ as purchased | | 59 | 2.05| 24 |50 | 26
+ *Milk, skimmed, as |One and a half | | | | |
+ purchased | glasses |255 | 9.4 | 37 | 7 | 56
+ *Milk, whole, as purchased |Small glass |140 | 4.9 | 19 |52 | 29
+ Whey, as purchased |Two glasses |360 |13 | 15 |10 | 75
+ -----------------------------------------------------------------------------
+ SWEETS AND PICKLES
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Catsup, tomato, as | | | | | |
+ purchased, average | |170 | 6. | 10 | 3 | 87
+ *Honey, as purchased |4 teaspoonfuls | 30 | 1.05| 1 | 0 | 99
+ *Marmalade (orange peel) | | 28.3| 1. | .5| 2.5| 97
+ *Molasses, cane | | 35 | 1.2 | .5| 0 | 99.5
+ *Olives, green, edible | | | | | |
+ portion |Seven olives | 32 | 1.1 | 1 |84 | 15
+ *Olives, ripe, edible | | | | | |
+ portion |Seven olives | 38 | 1.3 | 2 |91 | 7
+ *Pickles, mixed, as | | | | | |
+ purchased | |415 |14.6 | 18 |15 | 67
+ *Sugar, granulated |3 teaspoonfuls | | | | |
+ |or one and a | | | | |
+ |half lumps | 24 | .86| 0 | 0 | 100
+ *Sugar, maple |4 teaspoonfuls | 29 | 1.03| 0 | 0 | 100
+ *Sirup, maple |4 teaspoonfuls | 35 | 1.2 | 0 | 0 | 100
+ -----------------------------------------------------------------------------
+ NUTS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Almonds, edible portion, | | | | | |
+ average |About eight | 15 | .53| 13 |77 | 10
+ *Beechnuts | | 14.8| .52| 13 |79 | 8
+ *Brazil nuts, edible |Three ordinary | | | | |
+ portion | size | 14 | .49| 10 |86 | 4
+ *Butternuts | | 14 | .50| 16 |82 | 2
+ *Cocoanuts | | 16 | .57| 4 |77 | 19
+ *Chestnuts, fresh, edible | | | | | |
+ portion, average | | 40 | 1.4 | 10 |20 | 70
+ *Filberts, edible portion, | | | | | |
+ average |Ten nuts | 14 | .48| 9 |84 | 7
+ *Hickory nuts | | 13 | .47| 9 |85 | 6
+ *Peanuts, edible portion, | | | | | |
+ average |Thirteen double | 18 | .62| 20 |63 | 17
+ *Pecans, polished, edible | | | | | |
+ portion |About eight | 13 | .46| 6 |87 | 7
+ *Pine nuts (pignolias), | | | | | |
+ edible portion |About eighty | 16 | .56| 22 |74 | 4
+ *Walnuts, California, | | | | | |
+ edible portion |About six | 14 | .48 | 10 |83 | 7
+ -----------------------------------------------------------------------------
+ MISCELLANEOUS
+ -----------------------------+----------------+-----+-----+-----+----+-------
+ *Eggs, hen's, boiled |One large egg | 59 | 2.1 | 32 |68 | 00
+ *Eggs, hen's whites | |181 | 6.4 |100 | 0 | 00
+ *Eggs, hen's, yolks |Two yolks | 27 | .94| 17 |83 | 00
+ *Omelet | | 94 | 3.3 | 34 |60 | 6
+ *Soup, beef, as purchased, | | | | | |
+ average | |380 |13. | 69 |14 | 17
+ *Soup, bean, as purchased, | | | | | |
+ average |Very large plate|150 | 5.4 | 20 |20 | 60
+ *Soup, cream of celery, as | | | | | |
+ purch., average |Two plates |180 | 6.3 | 16 |47 | 37
+ *Consomme, as purchased | |830 |29. | 85 |00 | 15
+ *Clam chowder, as purchased |Two plates |230 | 8.25| 17 |18 | 65
+ -----------------------------+----------------+-----+-----+-----+----+-------
+
+[A] Abstracted from A Graphic Method of Practical Dietetics, Irving
+Fisher, Journal of A. M. A., Vol. xlviii, pp. 1316-1324.
+
+[*] Chemical Composition of American Food Materials. Atwater and Bryant.
+U. S. Department of Agriculture Bulletin, No. 28.
+
+[+] Experiments on Losses in Cooking Meats. (1900103, Grindley, U. S.
+Department of Agriculture Bulletin, No. 141.)
+
+[++] Laboratory number of specimen, as per Experiments on Losses in
+Cooking Meat.
+
+[Sidenote: Cost of Ready to Serve Foods]
+
+The following table, adapted from one compiled by Gephart and Lusk
+("Analysis and Cost of Ready to Serve Foods"), shows in convenient form
+the relative energy values and cost of the more commonly used articles
+of food.
+
+A brief glance at this table will show how easily one might slowly
+starve on very expensive food, and yet how easily the energy food needed
+can be secured at a very low cost.
+
+It would, of course, be a great mistake to regulate the diet solely with
+regard to fuel value. Digestibility, as well as protein, mineral and
+vitamin requirements, must also be considered. Nevertheless, the main
+requirement is for fuel, and this, as the table shows, can be secured at
+a surprizingly low cost.
+
+ ===========================================================================
+ | No. of | Cost of One
+ Name of Food. | Calories in | Order "Quick
+ | One Order.[B]| Lunch"
+ | | Restaurant.
+ -------------------------------------------+---------------+---------------
+ Napoleon | 418.6 | $0.05
+ Crullers | 416.6 | .05
+ Cabinet pudding and vanilla sauce | 416.6 | .05
+ Cocoanut pie | 357 | .05
+ CD--Roast beef sandwich with roll | 357 | .05
+ Bath buns | 357 | .05
+ Bread custard pudding | 357 | .05
+ Pineapple pie | 357 | .05
+ Corn muffins | 357 | .05
+ Apple pie | 357 | .05
+ New England pudding with vanilla sauce | 312.5 | .05
+ Chocolate spiced cakes. | 312.5 | .05
+ Walnut layer cake with marshmallow | |
+ icing | 312.5 | .05
+ Milk crackers | 312.5 | .05
+ Bread pudding with vanilla sauce | 312.5 | .05
+ Pumpkin pie | 312.5 | .05
+ D--Lamb croquettes and mashed potatoes | 833.3 | .15
+ Coffee cake | 277.7 | .05
+ Rhubarb pie | 277.7 | .05
+ D--German meat cakes and French fried | |
+ potatoes | 833.3 | .15
+ Old-fashioned molasses cake | 277.7 | .05
+ Lemon pie | 277.7 | .05
+ CD--Vienna roast with French fried potatoes| 833.3 | .15
+ Butter cakes | 277.7 | .05
+ Minced ham sandwich | 277.7 | .05
+ Pork and Boston beans | 833.3 | .15
+ Cornmeal cakes with maple cane sirup | 500 | .10
+ D--Ham croquettes | 500 | .10
+ Cold rice pudding | 277.7 | .05
+ Ham sandwich with roll | 250 | .05
+ Banana layer cake | 250 | .05
+ CD--Creamed chipped beef on toast | 833.3 | .15
+ Cocoa | 250 | .05
+ CD--Roast beef cutlet with tomato sauce | 833.3 | .15
+ CD--German meat cakes with lyonnaise | |
+ potatoes | 833.3 | .15
+ CD--Swiss cheese sandwich | 250 | .05
+ C --Boston baked beans | 500 | .10
+ D--Vienna roast, spaghetti and potatoes | 625 | .15
+ Chocolate cornstarch with cream | 227.2 | .05
+ Wheat cakes with maple cane sirup | 500 | .10
+ Milk crackers and milk | 500 | .10
+ CD--American cheese sandwich | 227.2 | .05
+ C --New York baked beans | 500 | .10
+ Hot corn bread | 416.6 | .10
+ CD--Country sausage | 227.2 | .05
+ Indian pudding with maple sauce | 227.2 | .05
+ CD--Minced tongue sandwich with tea | |
+ biscuits | 227.2 | .05
+ Cream roll | 227.2 | .05
+ D--Beef cakes with brown gravy and | |
+ macaroni | 625 | .15
+ C --New York beans, on the side | 227.2 | .05
+ Graham crackers | 227.2 | .05
+ D--Broiled ham | 833.3 | .20
+ D--Roast beef hash, browned | 625 | .15
+ Oyster pie | 625 | .15
+ CD--Minced chicken sandwich | 227.2 | .05
+ Apple tapioca pudding | 227.2 | .05
+ Potato salad | 416.6 | .10
+ Chocolate layer cake | 208.3 | .05
+ CD--Breaded veal cutlet and tomato sauce | 833.3 | .20
+ Egg plant fried in butter | 625 | .15
+ Buckwheat cakes with maple cane sirup | 417.6 | .10
+ D--Roast beef croquettes with macaroni | 625 | .15
+ D--Fried bacon with French fried potatoes | 833.3 | .20
+ D--Sardine sandwich | 208.3 | .05
+ CD--Minced ham sandwich with olives | 208.3 | .05
+ CD--Ham and New York Beans | 625 | .15
+ Vanilla cornstarch with cream | 208.3 | .05
+ CD--Roast beef cutlet and mashed potatoes | 625 | .15
+ D--Lamb cutlet and mashed potatoes | 625 | .15
+ Cocoanut cake | 208.3 | .05
+ Cream cheese walnut sandwich | 208.3 | .05
+ C --New York baked beans with tomato sauce | 416.6 | .10
+ D--Ham and Boston beans | 625 | .15
+ D--Liver and onions with French fried | |
+ potatoes | 833.3 | .20
+ CD--Beef stew | 625 | .15
+ CD--Pork and New York beans | 625 | .15
+ CD--Ham sandwich | 192.3 | .05
+ Rice croquette with bacon | 625 | .15
+ Baked apple with cream | 416.6 | .10
+ D--Frankfurters and potato salad | 625 | .15
+ Baked beans with macaroni | 625 | .15
+ Cup of coffee (containing cream and | |
+ sugar) | 192.3 | .05
+ D--Mince pie | 417.6 | .10
+ CD--Lamb stew | 625 | .15
+ CD--Broiled salt mackerel with mashed | |
+ potatoes | 833.3 | .20
+ Cherry pie | 357 | .10
+ Pound cake | 357 | .10
+ D--Chicken cutlet and mashed potatoes | 625 | .20
+ CD--Shredded wheat and milk | 357 | .10
+ Cream tapioca pudding | 192.3 | .05
+ Soda crackers and milk | 357 | .10
+ Strawberry pie | 357 | .10
+ Chocolate eclair | 192.3 | .05
+ CD--Baked lamb pie (individual) | 625 | .15
+ CD--Corned beef sandwich | 192.3 | .05
+ D--Broiled bacon | 833.3 | .20
+ Rice cakes with maple cane sirup | 625 | .15
+ D--Cold ham | 500 | .15
+ D--Roast beef croquettes and spaghetti | 500 | .15
+ CD--Chipped beef and scrambled egg | 833.3 | .20
+ D--Minced ham with scrambled eggs | 833.3 | .20
+ Peach pie | 357 | .10
+ D--Baked macaroni and cheese | 357 | .10
+ Huckleberry pie | 357 | .10
+ French toast with maple cane sirup. | 625 | .15
+ CD--Corned beef and New York beans | 500 | .15
+ Blackberry pie | 357 | .10
+ CD--Veal pot pie with dumplings | 500 | .15
+ CD--Creamed codfish on toast | 500 | .15
+ D--Vienna roast with stewed tomatoes | 500 | .15
+ CD--Tomato omelet | 625 | .20
+ D--Small oyster fry | 625 | .20
+ Hot rice with cream | 500 | .15
+ D--Plain oyster fry with bacon | 625 | .20
+ CD--Hamburger steak | 625 | .20
+ D--Corned beef hash, browned in pan | 500 | .15
+ D--Corned beef hash, steamed | 500 | .15
+ Cream | 500 | .15
+ CD--Chicken wings on toast | 625 | .20
+ D--Country sausage and French fried | |
+ potatoes | 500 | .15
+ CD--Corned beef and Boston beans | 500 | .15
+ CD--Two fried eggs | 500 | .15
+ CA--Ham omelet | 625 | .20
+ CD--Plain omelet | 500 | .15
+ CA--Fried liver and mashed potatoes | 500 | .15
+ CD--Creamed chipped beef | 500 | .15
+ D--Large oyster fry | 833.3 | .25
+ Apple fritters with fruit sauce | 312.5 | .10
+ D--Fish cakes with tomato sauce | 500 | .15
+ French fried potatoes, extra order | 312.5 | .10
+ Chocolate cornstarch with whipped cream| 156.25 | .05
+ Shredded wheat and cream | 416.6 | .15
+ D--Chicken croquette and French fried | |
+ potatoes | 500 | .15
+ CD--Corned beef hash with poached egg | 625 | .20
+ CD--Ham and eggs | 833.3 | .25
+ D--Ham and potato salad | 625 | .20
+ CD--Baked shad and dressing | 625 | .20
+ CD--Hamburger steak with Spanish sauce | 625 | .20
+ Charlotte russe | 156.25 | .05
+ CD--Creamed eggs on toast | 625 | .20
+ D--Bacon and eggs | 833.3 | .25
+ Strawberry fruit jelly with whipped | |
+ cream | 156.25 | .05
+ CD--Buckwheat cakes with country sausage | 625 | .20
+ D--Oyster sandwich | 312.5 | .10
+ C --Chicken giblets on toast | 625 | .20
+ Hot rice with butter | 312.5 | .10
+ Pimento olive cheese sandwich | 156.25 | .05
+ CD--Liver and bacon with lyonnaise potatoes| 833.3 | .25
+ CD--Corned beef hash, browned, with two | |
+ poached eggs | 833.3 | .25
+ Buttered toast | 312.5 | .10
+ CD--Liver and bacon | 833.3 | .25
+ CD--Chicken hash | 416.6 | .15
+ D--Two scrambled eggs | 416.6 | .15
+ CD--Milk | 277.7 | .10
+ Apple sauce with whipped cream | 147.05 | .05
+ Hot rice with poached egg | 416.6 | .15
+ CD--Corned beef with potato salad | 416.6 | .15
+ Fish cakes with poached egg | 625 | .20
+ CD--Cold roast beef | 416.6 | .15
+ D--Hot rice with milk | 277.7 | .10
+ CD--Small steak | 833.3 | .30
+ Baked apple | 138.8 | .05
+ Baked apple with ice cream | 277.7 | .10
+ D--Two lamb chops | 833.3 | .30
+ D--Chicken salad sandwich | 277.7 | .10
+ CD--Corned beef hash, steamed, with | |
+ poached egg | 500 | .20
+ C --Boston beans on side | 131.57 | .05
+ Tomato sandwich | 131.57 | .05
+ D--Lamb chops, breaded, with mashed | |
+ potatoes | 500 | .20
+ CD--Maple flakes with milk | 277.7 | .10
+ CD--Corned beef | 416.6 | .15
+ CD--Bulgarzoon | 131.57 | .05
+ D--Spanish omelet with French fried | |
+ potatoes | 625 | .25
+ Baked apple custard with whipped cream | 250 | .10
+ Boiled rice, side order | 131.57 | .05
+ CD--Fried egg sandwich | 250 | .10
+ CD--Onion omelet | 500 | .20
+ CD--Baked weak fish with dressing | 500 | .20
+ CD--Sirloin steak | 1250 | .50
+ Fresh cooked oatmeal with cream | 416.6 | .15
+ CD--Fish cakes with macaroni | 500 | .20
+ Sliced bananas with cream | 250 | .10
+ C --Macaroni, side order | 125 | .05
+ CD--Roast sirloin of beef and mashed | |
+ potatoes | 500 | .20
+ D--Tomato omelet with potatoes | 625 | .25
+ CD--Two boiled eggs | 357 | .15
+ CD--Fish cakes with spaghetti | 500 | .20
+ CD--Macaroni omelet and tomato sauce | 625 | .25
+ CD--Small steak with onions | 833.3 | .35
+ CD--Fish cake sandwich | 227.2 | .10
+ CD--Egg salad | 500 | .20
+ CD--Parsley omelet | 500 | .20
+ Green split pea soup | 227.2 | .10
+ Vanilla ice cream | 227.2 | .10
+ CD--Tenderloin steak with onions | 1250 | .55
+ CD--Cornflakes and milk | 227.2 | .10
+ Strawberry tart | 227.2 | .10
+ CD--Tuna fish salad | 500 | .25
+ CD--Sirloin steak with onions | 1250 | .55
+ Pineapple fruit jelly with whipped | |
+ cream | 108.69 | .05
+ CD--Cup custard | 227.2 | .10
+ CD--Roast beef with potato salad | 500 | .25
+ CD--Tenderloin steak | 1250 | .60
+ D--Milk toast | 312.5 | .15
+ Strawberry cornstarch with whipped | |
+ cream | 104.16 | .05
+ Strawberry ice cream | 208.3 | .10
+ CD--Clam chowder | 416.6 | .20
+ C --Chicken soup | 312.5 | .15
+ CD--Crab meat salad | 416.6 | .20
+ Vegetable soup | 192.3 | .10
+ Stewed rhubarb | 92.59 | .05
+ CD--Creamed chicken on toast | 357 | .20
+ Strawberries with cream | 277.7 | .15
+ Strawberry short cake | 277.7 | .15
+ CD--Chicken omelet | 416.6 | .20
+ CD--Deviled crab | 277.7 | .20
+ Sliced bananas | 89.28 | .05
+ CD--Spaghetti and cheese | 178.57 | .10
+ CD--Fried ham | 416.6 | .25
+ D--Minced chicken sandwich with lettuce | 166.66 | .10
+ C --Bean soup with croutons | 166.66 | .10
+ CD--Hot roast beef sandwich | 250 | .15
+ CD--Club sandwich | 416.6 | .25
+ CD--Sliced chicken sandwich | 156.25 | .10
+ CD--Poached eggs on toast | 500 | .20
+ Strawberries with ice cream | 192.3 | .15
+ C --Cream of wheat | 125 | .10
+ Blackberries and cream | 113.63 | .10
+ Stewed corn | 52.08 | .05
+ C --Creamed asparagus on toast | 192.3 | .20
+ Watermelon | 125 | .15
+ C --Tomato soup with rice | 73.52 | .10
+ Sliced pineapple | 35.21 | .05
+ Grape Fruit | 78.12 | .15
+ CD--Raw oysters | 55.55 | .15
+ Sliced tomatoes with lettuce | 50 | .15
+ C --Sliced tomatoes | 30.48 | .10
+ Tomatoes and lettuce with dressing | 53.19 | .20
+ Cantaloupe | 36.23 | .15
+ Champagne[E] | 357 | 1.00
+ ---------------------------------------------------------------------------
+
+[B] These values cover the whole portion as served, including bread and
+butter.
+
+[C] Contains 15 per cent. or over of heat in protein.
+
+[D] Contains the protein of meat, milk, eggs or cheese.
+
+[E] Not purchased in the restaurant.
+
+[Sidenote: The Minimal Cost of Food]
+
+Professor Graham Lusk has very kindly contributed the following comments
+and additional table, derived from this material:
+
+"The above are analyses of 350 different samples of foods purchased over
+the counters of a company which maintains a chain of restaurants in New
+York City, and obtained without knowledge on the part of these
+restaurants that the analyses were contemplated.
+
+"One may reliably assume that for the man of ordinary size, who lives
+without doing any special muscular exercise, the fuel requirement of the
+body each day amounts to 2,500 calories of heat. Translated into common
+terms, this is the quantity of heat which would be required to raise
+about 25 quarts of water from the freezing to the boiling point. Miss
+Cauble, a special investigator of the Association for the Improvement of
+the Condition of the Poor, kindly estimated the cost at wholesale prices
+of the ingredients of different portions sold in the restaurants. These
+are given in Table 9 beginning on page 64 of the pamphlet from which the
+above table was derived. The data enable one to construct a new table
+which gives the estimated wholesale cost of 2,500 calories in the
+various familiar forms of food sold in the restaurant. This represents
+the minimum cost of fuel for the support of an adult during twenty-four
+hours without taking into consideration labor, fuel or rent which, in
+the case of the restaurant, must be included in the cost of the foods
+when they are eaten. It represents the minimal cost of food in the home.
+
+"It appears from the table given below that the cost of 2,500 calories
+in the wholesale market varies from $.04 in the case of boiled rice to
+$.61 for shad. About half of the dishes can be obtained at wholesale at
+a price less than $.25 for 2,500 calories, or less than a cent per
+hundred calories, a cost which is the standard striven for in school
+lunches. The table is given on the next page.
+
+ ESTIMATED WHOLESALE COST OF THE UNCOOKED INGREDIENTS OF 2500 CALORIES
+ CONTAINED IN STANDARD FOODS ARRANGED ACCORDING TO THEIR INCREASING COST.
+ Apple tapioca pudding $.04
+ Rice, boiled (side order) .04
+ Bath buns .06
+ Pie, apple .07
+ Pie, rhubarb .08
+ Apple, baked .09
+ Pie, strawberry .09
+ Cocoa .09
+ Crullers .10
+ *Fish cakes with tomato sauce .13
+ Muffins, corn .13
+ *Lamb croquette and mashed potatoes .14
+ *Beans, Boston baked .15
+ *Beef, corned .15
+ Pie, lemon .15
+ Chicken wings on toast .16
+ Napoleon .16
+ *Salad, potato .16
+ Toast, buttered .16
+ Cream roll .17
+ *Beef, creamed, chipped, on toast .18
+ Cakes, butter .19
+ *Roast, Vienna, and spaghetti and potatoes .19
+ Pudding, tapioca, creamed .20
+ Sandwich, oyster .20
+ *Veal cutlet, breaded and tomato sauce .20
+ *Beef, corned, hash browned in pan .21
+ *Liver and bacon .21
+ *Roast, Vienna, with French fried potatoes .21
+ *Stew, lamb .21
+ *Beans, New York, baked .22
+ Cakes, buckwheat, with maple cane sirup .22
+ Coffee, cup of (contained cream and sugar) .22
+ Pudding, bread, with vanilla sauce .24
+ *Beef, corned, hashed, steamed .25
+ Oatmeal, fresh cooked, with cream .25
+ *Stew, beef .25
+ Pie, oyster .26
+ Potatoes, French fried, extra order .26
+ *Sandwich, ham .26
+ *Beef, creamed, chipped .27
+ *Sandwich, corned beef .27
+ *Beef, corned, hashed, steamed, with poached egg .28
+ *Mackerel, broiled salt, with mashed potatoes .28
+ Milk .29
+ Pudding, rice, cold .29
+ *Rice, hot, with poached egg .29
+ Soup, bean, with croutons .29
+ *Sandwich, minced chicken .30
+ Cornstarch, chocolate, with cream .31
+ Ice cream, strawberry .31
+ *Omelet, ham .32
+ Sandwich, cream cheese walnut .32
+ *Omelet, plain .33
+ Cornstarch, vanilla, with cream .34
+ *Omelet, onion .34
+ *Oyster fry, small .34
+ *Eggs, fried (2) .35
+ *Sandwich, fried egg .35
+ Sausage, country .35
+ *Chicken croquette and French fried potatoes .36
+ *Eggs, creamed, on toast .36
+ *Omelet, parsley .37
+ *Omelet, Spanish, with French fried potatoes .37
+ *Sandwich, tomato .39
+ *Eggs, scrambled (2) .40
+ *Lamb chops (2) .40
+ Sandwich, club .40
+ *Salad, tuna fish .41
+ Custard .43
+ *Sandwich, chicken, sliced .43
+ *Steak, tenderloin .43
+ *Ham, fried .44
+ *Sandwich, roast beef, hot .44
+ Strawberries with cream .44
+ Toast, milk .45
+ *Eggs, boiled (2) .47
+ *Omelet, chicken .47
+ *Sandwich, minced chicken with lettuce .49
+ *Eggs, poached on toast (2) .59
+ *Shad, baked, and dressing .61
+
+[*] These orders contained bread and butter, which are figured in the
+food values. Of the orders containing bread the fractional part of the
+nutritional energy of the order from this source averaged 43.7 per cent.
+of the total.
+
+"Contemplation of these results may be made after the housekeeper has
+carefully gone through the monthly hills for food, divided the cost of
+the total food by the number of days in the month and then divided this
+figure by the number of people in the family, counting children between
+five and fifteen years of age at two-thirds of an adult.
+
+"It would be interesting to know whether the cost of food for the adult
+as determined in this fashion was $.25, $.50 or $1.00 per day. Wherever
+the higher values are reached it is certain that extravagant profits are
+paid to middlemen or great waste exists in the kitchen.
+
+"The theme might still further be elaborated, but the essential data for
+those interested in food economics can be obtained from the table
+itself. Wholesale prices are used for the reason that retail prices are
+subject to great variation. The fluctuation of retail prices does not
+make it feasible to give their equivalents for the wholesale list, but
+the relationship can be judged by noting the equivalents for the
+extremes. In this table, for example, the retail price of 2500 calories
+of rice would be about 13 cents as against 4 cents wholesale, and for
+shad about $1.50, retail as against 61 cents wholesale."
+
+CALORIES OF FOOD CONSUMED DAILY[F]
+
+[F] _Skandinavisches Archiv fuer Physiologie_ XXXI. Band. 1., 2 u. 3.
+Heft, Leipzig, Verlag Von Veit & Comp., 1914.
+
+The following table is derived from data produced by Becker and
+Hamalainen of the University of Helsingfors, Finland, from actual
+experiment with individuals alternately resting and working at their
+respective trades while in the "respiration calorimeter."
+
+ --------------+----+---------+-----+-----------------+--------+---------
+ | | | | During | During | Total
+ | | | | Rest | Work | Calories
+ | | | +-----------------+--------+ per Day
+ Occupation | Age| Height | Wgt.|Calories|Calories|Calories| (8 Hrs.
+ | | Ft.-Ins.| Lbs.|per Hour|per Hour|per Hour| Work.
+ | | | | |per Lb. | | 16 Hrs.
+ | | | | |of Body | | Rest)
+ | | | | |Weight | |
+ --------------+----+---------+-----+--------+--------+--------+---------
+ MEN
+ --------------+----+---------+-----+--------+--------+--------+---------
+ Shoemaker | 56 | 5-0 | 145 | 73 | .50 | 172 | 2544
+ Shoemaker | 30 | 5-8 | 143 | 87 | .60 | 171 | 2760
+ Tailor | 39 | 5-5 | 141 | 72 | .50 | 124 | 2144
+ Tailor | 46 | 5-101/2 | 161 | 102 | .63 | 135 | 2712
+ Bookbinder | 19 | 6-0 | 150 | 87 | .58 | 164 | 2704
+ Bookbinder | 23 | 5-41/2 | 143 | 85 | .59 | 163 | 2664
+ Metalworker | 34 | 5-4 | 139 | 81 | .58 | 216 | 3024
+ Metalworker | 27 | 5-5 | 130 | 99 | .76 | 219 | 3336
+ Painter | 25 | 5-11 | 154 | 104 | .67 | 231 | 3512
+ Painter | 27 | 5-8 | 147 | 111 | .79 | 230 | 3616
+ Joiner | 42 | 5-7 | 154 | 81 | .50 | 204 | 2928
+ Joiner | 24 | 5-51/2 | 141 | 85 | .60 | 244 | 3312
+ Stone-worker | 27 | 5-11 | 156 | 90 | .57 | 408 | 4704
+ Stone-worker | 22 | 5-8 | 141 | 85 | .60 | 366 | 4288
+ Sawyer | 42 | 5-5 | 167 | 86 | .50 | 501 | 5384
+ Sawyer | 43 | 5-5 | 143 | 84 | .59 | 451 | 4952
+ --------------+----+---------+-----+--------+--------+--------+---------
+ WOMEN
+ --------------+----+---------+-----+--------+--------+--------+---------
+ Hand-sewer | 53 | 5-3 | 139 | 75 | .54 | 83 | 1864
+ Hand-sewer | 35 | 5-6 | 143 | 64 | .45 | 88 | 1728
+ Machine-sewer | 53 | 5-3 | 139 | 75 | .54 | 103 | 2024
+ Machine-sewer | 19 | 5-3 | 110 | 64 | .58 | 119 | 1976
+ Wash-woman | 43 | 5-3 | 125 | 75 | .60 | 285 | 3480
+ Wash-woman | 19 | 5-3 | 110 | 64 | .58 | 186 | 2512
+ Waitress | 43 | 5-3 | 125 | 75 | .60 | 228 | 3024
+ Waitress | 19 | 5-3 | 110 | 64 | .58 | 143 | 2168
+ Bookbinder | 22 | 5-4 | 105 | 70 | .65 | 98 | 1904
+ Bookbinder | 22 | 5-3 | 112 | 61 | .54 | 127 | 1992
+ --------------+----+---------+-----+--------+--------+--------+---------
+
+For example, for sawyers (an active occupation), the heat production and
+consequent requirement in calories worked out as follows:
+
+ During rest 84 calories x 16 h. 1344
+ During work 451 calories x 8 h. 3608
+ ----
+ Total calories 4952
+
+The tailor (sedentary occupation) showed the following heat production
+and calorific requirement:
+
+ 72 calories x 16 h. 1152
+ 124 calories x 8 h. 992
+ ----
+ Total calories 2144
+
+These figures show the wide variation in food requirements according to
+age, weight and occupation.
+
+[Sidenote: Basal Metabolism]
+
+Francis G. Benedict and his co-workers at the Nutrition Laboratory of
+the Carnegie Institution of Washington, and Prof. Graham Lusk of Cornell
+University, have also made a large number of experiments to ascertain
+what is termed the basal metabolism or heat production of the body at
+perfect rest, and also that under varying degrees of activity. The
+results are closely in agreement with the above.
+
+Benedict has lately produced evidence to show that the basal metabolism,
+or heat production, at rest is not governed entirely by such factors as
+body weight and body surface, but by the amount and activity of the
+active protoplasmic cells of the body--the cells that compose the organs
+and muscles and blood. The condition of these cells when the
+measurements are taken (which may be influenced by age, sleep, previous
+muscular exercise and diet) materially affects the amount of heat
+production and the requirements in energy food. Such experiments show
+why a man must literally burn up his own body, if he takes in no fuel in
+the form of food. Benedict's views also account for the higher energy
+requirement of men as compared to women, who, as a rule, have more fat
+and less muscular tissue than men.
+
+[Sidenote: Diet and Endurance]
+
+We have quoted Rubner (_vide_ page 38) as condemning the very old
+popular idea that meat is very "strengthening." Actual experiments on
+this point have shown exactly the opposite to be the case. Meat eating
+and a high-protein diet instead of increasing one's endurance, have been
+shown, like alcohol, to actually reduce it.
+
+An experiment was made by one of the authors to determine this question.
+The experiment consisted of endurance tests made on 49 persons
+representing the two types of dietetic habits. The persons experimented
+upon constituted three classes: first, athletes accustomed to
+high-protein and full-flesh dietary; second, athletes accustomed to a
+low-protein and non-flesh dietary; third, sedentary persons accustomed
+to a low-protein and non-flesh dietary. The subjects consisted of Yale
+students and instructors, a Connecticut physician, and several other
+physicians and nurses. All of the low-protein and non-flesh subjects
+except one had abstained from flesh foods for periods of 4 to 20 years,
+and 5 of them had never eaten such foods.
+
+The experiments furnished a severe test of the claims of the
+flesh-abstainers. Two comparisons were planned, one between flesh-eating
+athletes and flesh-abstaining athletes, and the other between
+flesh-eating athletes and flesh-abstaining sedentary workers. The
+results would indicate that the users of low-protein and the non-flesh
+dietaries have far greater endurance than those who are accustomed to
+the ordinary American diet.
+
+In the absence of any exact mechanical method of measuring endurance,
+simple endurance tests were employed, such as holding the arms
+horizontally as long as possible and deep knee bending. The tests were
+made before witnesses.
+
+The comparison for arm holding shows a great superiority on the side of
+the flesh-abstainers. Only 2 of the 15 flesh-eaters succeeded in holding
+their arms out over a quarter of an hour, whereas 22 of the 32
+abstainers surpassed that limit. None of the flesh-eaters reached half
+an hour, but 15 of the 32 abstainers exceeded that limit. Of these 9
+exceeded an hour, 4 exceeded 2 hours and 1 exceeded 3 hours.
+
+In respect to deep knee bending, if we take the number 325 for
+reference, we find that, of the 9 flesh-eaters only 3 surpassed this
+figure, while of the 21 abstainers, 17 surpassed it. Only 1 of the 9
+flesh-eaters reached 1,000 as against 6 of the 21 abstainers. None of
+the former surpassed 2,000 as against 2 of the latter.
+
+Similar results have been found in other investigations. It is probable
+that the inferiority of meat-eaters in staying power is due primarily to
+high protein, not to meat _per se_.
+
+In 1906, nine Yale students under the direction of one of the authors
+experimented with Mr. Horace Fletcher's method of thorough mastication
+and instinctive eating. The experiment began with an endurance test on
+January 14, and consisted mainly of two parts, each of which lasted
+about ten weeks.
+
+The object of the first half of the experiment was to test the claims
+which have been made as to the effects upon endurance of thorough
+mastication combined with implicit obedience to appetite. Our conclusion
+in brief is that these claims, so far as they relate to endurance, are
+justified.
+
+The method may be briefly expressed in two rules.
+
+1. _Mastication._--Thorough mastication of all food up to the point of
+involuntary swallowing, with the attention directed, however, not on the
+mechanical act of chewing, but on the tasting and enjoyment of the food;
+liquid foods to be sipped and tasted, not drunk down like water. There
+should be no artificial holding of food in the mouth beyond the time of
+natural swallowing, even if, as is to be expected at the start, that
+swallowing is premature. It is not intended to "count the chews," or to
+hold the food forcibly in the front of the mouth, or to allow the tongue
+muscles to become fatigued by any unnatural effort or position, or in
+any other way to make eating a bore. On the contrary, every such effort
+distracts one from the natural enjoyment of food. Pavlov has shown that
+without such attention and enjoyment of the taste of food, the secretion
+of gastric juice is lessened. The point of involuntary swallowing is
+thus a variable point, gradually coming later and later as the practise
+of thorough mastication proceeds, until the result is reached that the
+food remains in the mouth without effort and becomes practically
+tasteless. Thus the food, so to speak, swallows itself, and the person
+eats without thought either of swallowing or of not swallowing it;
+swallowing is put into the same category of physiological functions as
+breathing, which ordinarily is involuntary.
+
+2. _Following instinct._--Never to eat when not hungry, even if a meal
+(or more than one, for that matter) is skipped. And when a meal is
+taken, not to be guided by the quantity of food offered, or by past
+habit, or by any theories as to the amount of food needed. The natural
+taste or appetite is alone consulted, and the subject selects, from the
+food available, only those kinds and amounts which are actually craved
+by the appetite. After practise, the appetite gradually becomes more
+definite and discriminating in its indications.
+
+During the second half of the experiment the two rules above mentioned
+were continued in force, but a third rule was added, namely, when the
+appetite was in doubt, to give the benefit of that doubt to low-protein
+and non-flesh foods. In other words, the influence of suggestion was
+invoked to hasten the change which had been inaugurated by arousing the
+natural appetite. Suggestion was introduced merely because the
+experiment was limited in time. In no case was it allowed to override
+the dictates of appetite.
+
+Careful records of the amount of food taken and the constituents in (1)
+protein, (2) fats and (3) starches and sugars, were kept for each man
+for each day. In order to avoid weighing the food at the table and the
+annoyance which such a procedure involves, the food was all weighed in
+the kitchen and served in definite portions of known food value. From
+the records thus supplied, it was easy, by means of a "mechanical diet
+indicator" devised for the purpose, to find the proportions of food
+elements. The first result of the experiment was a reduction in the
+amount of protein consumed.
+
+During the first four weeks, the men consumed an average of from 2,760
+to 3,030 calories per day, of which 120 to 240 were in the flesh foods,
+such as meats, poultry, fish and shell-fish, and that 2.4 to 2.7
+calories of protein were ingested for each pound of body-weight.
+Translating Professor Chittenden's figures for the physiological
+requirement of ingested protein, we find it to be from 1.3 to 1.7
+calories per pound of body-weight. Thus the men were at this time
+consuming nearly double the Chittenden allowance. During the last four
+weeks of the experiment all these magnitudes were lower. The per capita
+calories ranged from 2,220 to 2,620, of which only 40 were in flesh
+foods, and the protein had fallen to 1.4 to 1.9 calories per pound of
+body-weight, which corresponds closely to the Chittenden standard.
+
+Gymnasium tests were made at the beginning, middle and end of the
+experiment. These tests were of two kinds--tests of strength and tests
+of endurance.
+
+During the first period there was a slight increase in strength (from an
+average "total" strength of 1,076 to 1,118), and during the second
+period a slight fall to 995, which is about 12 per cent. from the
+mid-year's 1,118, and about 8 per cent. from the original 1,076. Thus
+the strength of the men remained nearly stationary throughout the
+experiment.
+
+It is fortunate that the strength of the men remained so nearly
+stationary; for it demonstrates the more clearly that the increase in
+endurance which will be shown below was an increase in endurance
+_per se_, and not in any degree due to an increase in strength. Strength
+and endurance are entirely distinct and should be separately measured.
+The strength of a muscle is measured by the utmost force which it can
+exert _once_; its endurance by the number of times it can repeat a given
+exertion _well within its strength_.
+
+After much consideration and consultation it was decided not to place
+reliance on the ordinary ergographs as a means of measuring endurance.
+Instead, seven simple gymnastic tests of physical endurance were
+employed, and one of mental endurance. The seven physical tests were:
+
+(1) Rising on the toes as many times as possible.
+
+(2) Deep knee bending, or squatting as far as possible and rising to the
+standing posture, repeating as often as possible.
+
+(3) While lying on the back, raising the legs from the floor to a
+vertical position and lowering them again, repeating to the point of
+physical exhaustion.
+
+(4) Raising a 5-lb. dumb-bell (with the triceps) in each hand from the
+shoulder up to the highest point above the head, repeating to the point
+of physical exhaustion.
+
+(5) Holding the arms from the sides horizontally for as long a time as
+possible.
+
+(6) Raising a dumb-bell (with the biceps) in one hand from a position in
+which the arm hangs down, up to the shoulder and lowering it again,
+repeating the motion to the point of physical exhaustion. This test was
+taken with four successive dumb-bells of decreasing weight, viz., 50,
+25, 10 and 5 lbs. respectively.
+
+(7) Running on the gymnasium track at a speed to suit the subject, to as
+great a distance as possible.
+
+The mental test consisted of adding specified columns of figures as
+rapidly as possible, the object being to find out whether the rapidity
+of performing such work tended to improve during the experiment.
+
+ PERCENTAGE OF IMPROVEMENT IN ENDURANCE (EXACT OR UNDERSTATED) OF EIGHT
+ MEN.
+
+ AVERAGE.
+ B Lq. Lw. M P R T W
+ Jan.-Mar. 33+ 36 50 -- 26 18+ 66+ 33
+ Jan.-June 84+ 84+ 181 29 56+ 89+ 80+ 107+
+
+The figures of this table show an undoubted increase in endurance, both
+for the first half and more especially for the whole period of the
+experiment.
+
+Three methods of estimating the increase of endurance between January
+and June were used. These may be put together in the following table:
+
+ PERCENTAGE OF INCREASE OF ENDURANCE, JANUARY TO JUNE, BY THREE METHODS.
+
+ AVERAGE SIX TESTS.
+ B E Lq. Lw. M P R T W
+ 85 13 194 95 212 56+ 73 66 109
+
+ OMITTING DOUBTFUL CASES "+"
+ 84+ ... 84+ 181 29+ 56+ 89+ 80+ 107+
+
+ "PURE" ENDURANCE OF BICEPS.
+ ... ... 62 ... 50 ... 170 200 100+
+
+The first line of this table tells us the average of the recorded
+improvement in endurance shown for each man. The average of these
+averages is 101 per cent. for the entire club, and is probably within
+the truth; for most of the individual figures which go to make up this
+result are understatements, not overstatements.
+
+The second line shows the average improvement in tests in which there is
+no doubt that the figure is at least not too high, though it may be too
+low. The average of these is 89 per cent., and is therefore certainly
+too low an estimate of the average improvement for the eight men who
+improved at all.
+
+The third line shows the increase of _pure_ endurance (that is,
+endurance considered apart from strength) for the five men for whom the
+figures were available. The average of these is 116 per cent.
+
+We are quite safe in saying, therefore, that the average improvement of
+the eight men who improved was 90 per cent.
+
+The phenomena observed during the experiment may be summarized as a
+slight reduction of total food consumed, a large reduction of the
+protein element, especially of flesh foods, a lessened excretion of
+nitrogen, a reduction in the odor, putrefaction, fermentation and
+quantity of the feces, a slight loss of weight, a slight loss of
+strength, an enormous increase of physical endurance, a slight increase
+in mental quickness. These phenomena varied somewhat with different
+individuals, the variations corresponding in general to the varying
+degree in which the men adhered to the rules of the experiment.
+
+That we are correct in ascribing the results, especially in endurance,
+to dietetic causes alone, cannot reasonably be doubted when it is
+considered that no other factors of known significance were allowed to
+aid in this result.
+
+While the results of the present experiment lean toward "vegetarianism,"
+they are only incidentally related to its propaganda. Meat was by no
+means excluded; on the contrary, the subjects were urged to eat it if
+their appetite distinctly preferred it to other foods.
+
+The sudden and complete exclusion of meat is not always desirable,
+unless more skill and knowledge in food matters are employed than most
+persons possess. On the contrary, disaster has repeatedly overtaken many
+who have made this attempt. Pavlov has shown that meat is one of the
+most and perhaps the most "peptogenic" of foods. Whether the stimulus it
+gives to the stomach is natural, or in the nature of an improper goad or
+whip, certain it is that some stomachs which are accustomed to this
+daily whip have failed, for a time at least, to act when it was
+withdrawn.
+
+Nor is it necessary that meat should be permanently abjured, even when
+it ceases to become a daily necessity. The safer course, at least, is to
+indulge the craving whenever one is "meat hungry," even if, as in many
+cases, this be not oftener than once in several months. The rule of
+selection employed in the experiment was merely to _give the benefit of
+the doubt_ to the non-flesh food; but even a _slight_ preference for
+flesh foods was to be followed.
+
+
+_REFERENCES_
+
+Adami, J. G.: _Autointoxication and Sub-Infection_, British Medical
+ Journal, January 24, 1914, p. 177; Jour. A. M. A., XII, No. 9,
+ p. 701.
+
+Benedict, F. G., and Carpenter, Thorne M.: _The Metabolism and Energy
+ Transformation of Healthy Man During Rest_, Carnegie Institution of
+ Washington, D. C., 1910.
+
+Benedict, F. G.: _The Nutritive Requirements of the Body_, Amer. Jour.
+ of Physiology, 1906, XVI, pp. 409-437.
+
+Benedict, F. G.: _The Factors Affecting Normal Basal Metabolism_, Proc.
+ Nat. Acad. Sc., 1915, I, p. 105.
+
+Benedict, F. G., and Smith, H. M.: _The Influences of Athletic Training
+ upon Basal Metabolism_, Proc. Nat. Acad. Sc., 1915, I, p. 102.
+
+Benedict, F. G., and Emmes, L. E.: _A Comparison of the Basal Metabolism
+ of Normal Men and Women_, Proc. Nat. Acad. Sc., 1915, I, p. 104.
+
+Benedict, F. G., and Cathcart, Edward P.: _Muscular Work_, Carnegie
+ Institution of Washington, D. C., 1913.
+
+Bryce, Alexander: _Modern Theories of Diet_, New York, Longmans, Green &
+ Company, 1912; London, Edward Arnold, 1912.
+
+Cannon, Walter B.: _Bodily Changes in Pain, Hunger, Fear and Rage_, D.
+ Appleton & Company, New York and London, 1915.
+
+Chittenden, Russell H.: _Physiological Economy in Nutrition_, Frederick
+ A. Stokes & Company, New York, 1904.
+
+Chittenden, Russell H.: _The Nutrition of Man_, Frederick A. Stokes &
+ Company, New York, 1907.
+
+Editorial: _Newer Aspects of Metabolism_, Jour. A. M. A., 1915, LXIV,
+ p. 1327.
+
+Fisher, Irving: _A Graphic Method in Practical Dietetics_, Jour.
+ A. M. A., 1907, XLVIII, pp. 1316-1324.
+
+Fisher, Irving: _The Effect of Diet on Endurance_, Transactions of the
+ Connecticut Academy of Arts and Sciences, 1907, XIII, pp. 1-46.
+
+Fisk, Eugene Lyman: _A Sensible Diet for the Average Man and Woman_, New
+ York Medical Journal, July 4, 1914.
+
+Gephart, F. C., and Lusk, Graham: _Analysis and Cost of Ready-to-Serve
+ Foods_, Press of the American Medical Association, Chicago, 1915.
+
+Gouraud, F. X.: _What Shall I Eat?_ Rebman Company, New York, 1911.
+
+Hall, Winfield S.: _Nutrition and Dietetics_, D. Appleton & Company, New
+ York and London, 1910.
+
+Higgins, Robert: _Is Man Poltophagic or Psomophagic?_ The Lancet,
+ London, 1905, I, pp. 1334-1337.
+
+Hindhede, M.: _What to Eat and Why_, Ewart, Seymour & Company, Ltd.,
+ London, 1914.
+
+Hutchison, Robert: _Food and the Principles of Dietetics_, William Wood
+ & Company, New York, 1911, third edition.
+
+Kinne, Helen, and Cooley, Anna M.: _Foods and Household Management_, The
+ Macmillan Company, New York, 1914.
+
+Lusk, Graham: _The Elements of the Science of Nutrition_, W. B. Saunders
+ & Company, Philadelphia and London, 1909, second edition.
+
+Mendel, Lafayette B.: _The Relation of Foodstuffs to Alimentary
+ Functions_, Amer. Jour. of Med. Sciences, 1909, CXXXVIII,
+ pp. 522-526.
+
+Pavlov, I. P.: _The Work of the Digestive Glands_, Charles Griffin &
+ Company, Ltd., London, 1910, second English edition, translated by
+ W. H. Thompson.
+
+Rose, Mary Swartz: _A Laboratory Hand-Book for Dietetics_,
+ Macmillan & Company, New York and London, 1914.
+
+Sherman, H. C.: _Chemistry of Food and Nutrition_, The Macmillan
+ Company, New York, 1913.
+
+Sherman, H. C.: _Food Products_, The Macmillan Company, New York, 1914.
+
+Stiles, Percy Goldthwaite: _Nutritional Physiology_, N. B. Saunders
+ Company, Philadelphia and London, 1912.
+
+Tigerstedt, Robert: _A Text-Book of Human Physiology_, D. Appleton &
+ Company, New York and London, 1906, third German edition, translated
+ by John N. Murlin.
+
+Taylor, Alonzo Englebert: _Digestion and Metabolism_, Lea & Febiger,
+ Philadelphia and New York, 1912.
+
+Von Noorden, Carl: _Metabolism and Practical Medicine_, William
+ Heinemann, London, 1907.
+
+
+
+
+SECTION II
+
+NOTES ON OVERWEIGHT AND UNDERWEIGHT
+
+
+How many people after age 35 have a conformation of body that is in
+accord with proper ideals of health and symmetry? The average
+individual, as age progresses, gains weight until he reaches old age,
+when the weight usually decreases.
+
+This movement of weight is so universal that it has been accepted as
+normal, or physiological, whereas it is not normal, and is the result of
+disease-producing and life-shortening influences.
+
+The standards for weight at the various ages and heights have been
+established by life insurance experience, but these standards, which
+show an increase in weight as age advances, by no means reflect the
+standards of health and efficiency. They merely indicate the average
+condition of people accepted for life insurance, whose death rate--while
+covered by life insurance premiums--is yet far above that obtaining
+among people of the best physical type, who live a thoroughly hygienic
+life.
+
+ MEN--OVER AVERAGE WEIGHTS
+ Experience of 43 American Companies--1885-1908.[G]
+ Number of Policyholders 186,579
+ -------+---------------+---------------+---------------+---------------
+ Ages | Overweight | Overweight | Overweight | Overweight
+ at | 5 to 10 lbs. | 15 to 20 lbs. | 25 to 45 lbs. | 50 to 80 lbs.
+ Entry | | | |
+ -------+---------------+---------------+---------------+---------------
+ | Death | Death | Death | Death | Death | Death | Death | Death
+ | Rate | Rate | Rate | Rate | Rate | Rate | Rate | Rate
+ | Below | Above | Below | Above | Below | Above | Below | Above
+ |Std.[H]| Std. | Std. | Std. | Std. | Std. | Std. | Std.
+ -------+-------+-------+-------+-------+-------+-------+-------+-------
+ 20-24 | 4% | ... | 4% | ... | ... | 1% | ... | 3%
+ 25-29 | 7 | ... | 10 | ... | ... | 12 | ... | 17
+ 30-34 | 1 | ... | 14 | ... | ... | 19 | ... | 34
+ 35-39 | 0 | ... | ... | 1% | ... | 31 | ... | 55
+ 40-44 | 6 | ... | ... | 10 | ... | 40 | ... | 75
+ 45-49 | ... | 3% | ... | 9 | ... | 31 | ... | 51
+ 50-56 | ... | 2 | ... | 21 | ... | 24 | ... | 49
+ 57-62 | ... | 2 | ... | 25 | ... | 12 | ... | 38
+ -------+-------+-------+-------+-------+-------+-------+-------+-------
+
+The heaviest mortality (75 per cent. above the standard), is found among
+those aged 40 to 44 who are 50 to 80 pounds overweight.
+
+[G] _Medico-Actuarial Mortality Investigation_, Volume II, page 13,
+compiled and published by The Association of Life Insurance Medical
+Directors and The Actuarial Society of America.
+
+[H] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+It seems reasonable to deduce from these figures that the usual gain in
+weight with advancing years is not an advantage but a handicap. We
+should endeavor to keep our weight at approximately the average weight
+for age 30, the period of full maturity, as experience shows that those
+so proportioned exhibit the most favorable mortality. This weight, for
+the various heights, is shown in the following table:
+
+ AGE 30--MEN
+ ------------------------------------------------------------------------
+ Height. | Pounds. || Height. | Pounds. || Height. | Pounds.
+ -----------|----------||-----------|----------||------------|-----------
+ Ft. In. | || Ft. In. | || Ft. In. |
+ 5 | 126 || 5 7 | 148 || 6 1 | 178
+ 5 1 | 128 || 5 8 | 152 || 6 2 | 184
+ 5 2 | 130 || 5 9 | 156 || 6 3 | 190
+ 5 3 | 133 || 5 10 | 161 || 6 4 | 196
+ 5 4 | 136 || 5 11 | 166 || 6 5 | 201
+ 5 5 | 140 || 6 | 172 || .......... | .........
+ 5 6 | 144 || ....... | ...... || .......... | .........
+ ------------------------------------------------------------------------
+
+ AGE 30--WOMEN
+ ------------------------------------------------------------------------
+ Height. | Pounds. || Height. | Pounds. || Height. | Pounds.
+ -----------|----------||-----------|----------||------------|-----------
+ Ft. In. | || Ft. In. | || Ft. In. |
+ 4 8 | 112 || 5 2 | 124 || 5 8 | 146
+ 4 9 | 114 || 5 4 | 127 || 5 9 | 150
+ 4 10 | 116 || 5 4 | 131 || 5 10 | 154
+ 4 11 | 118 || 5 5 | 134 || 5 11 | 157
+ 5 | 120 || 5 6 | 138 || 6 | 161
+ 5 1 | 122 || 5 7 | 142 || .......... | .........
+ ------------------------------------------------------------------------
+
+In fat people, the number of working cells is relatively less in
+proportion to the weight than in thin people, as fat cells do not work.
+Also, there is less body surface exposed in proportion to the body
+weight, and consequently less heat loss. Likewise, fat people are less
+active, and their little cell-engines do not call for so much fuel; but
+in most cases the fuel is furnished right along in the ordinary diet,
+and what is not burned up is stored up.
+
+[Sidenote: Diet for Overweight]
+
+For extreme overweight, diet should be prescribed accurately by the
+physician to suit the needs of each individual case. Certain general
+principles may be stated, however, as applicable to the average case.
+
+Meals should be light and frequent, rather than hearty and infrequent. A
+little fruit may be taken on rising and a glass of hot water.
+
+A light breakfast is advisable; one or two poached eggs, no sugar, bread
+and butter in small quantity.
+
+For dinner, choice may be made of chicken, game, lean meat, fish not
+cooked in fat, in moderate portions, and of such vegetables as celery,
+spinach, sea-kale, lettuce, string beans, cucumbers, carrots, tomatoes,
+cabbage, Brussels sprouts, turnips, bulky vegetables of low food value.
+Tapioca or similar pudding may be used for desserts, and melon, and
+other cooked unsweetened fruits.
+
+A glass of hot water on retiring is advisable.
+
+It is surprising what an enormous fuel value certain foods have which
+are eaten very carelessly, and what a very low fuel value others have
+which are quite satisfying to hunger. For example: One would have to eat
+$9.00 worth of lettuce and tomato salad to furnish 2,500 calories, the
+amount of fuel for the day's requirements (Lusk), while about 30 cents'
+worth of butter, or 10 cents' worth of sugar would furnish the same
+amount of energy. No one would think of feeding exclusively on any one
+of these foods, but it is easy to see how the elimination of butter and
+sugar and the introduction of such foods as lettuce, tomatoes, celery,
+carrots, spinach and fruits, all of which have a low fuel value, would
+enormously reduce the available energy and therefore the fat-forming
+elements in the diet, yet fill the stomach and satisfy the
+hunger-craving. Hunger is largely dependent upon the contractions of the
+empty stomach and not upon a general bodily craving for food.
+
+[Sidenote: Fat Forming Foods That Should, as a Rule, be Avoided by
+Overweights]
+
+Foods to avoid, in cases of overweight, are sugar, fats, milk as a
+beverage, salmon, lobster, crabs, sardines, herring, mackerel, pork and
+goose, fat meats, nuts, butter, cream, olive oil, pastry and sweets,
+water at meals. Alcohol, which is not a food, although often so called,
+should be avoided, as it is a fuel. It is good to burn in a stove, but
+not in the human body.
+
+[Sidenote: Exercise for Overweight]
+
+Walking, swimming, golf, billiards, hill-climbing, are all beneficial
+forms of exercise for the middle-aged and elderly, who are chiefly
+affected by overweight.
+
+Irksome and monotonous forms of exercise, while difficult to follow
+regularly, are usually of more benefit, as they are less likely to
+create an appetite. Simple exercises, if repeated from twenty to forty
+times, night and morning, will accomplish much. No apparatus is
+required, and any movements that bring into play the entire muscular
+system, and especially the muscles of the trunk, with deep breathing,
+are sufficient. (See "Setting-up" exercises described in the "Notes on
+Posture," page 221.) The main reliance should be upon dietetic
+regulation rather than upon exercise. A very moderate increase of
+exercise and a persistent adherence to a proper diet will work wonders
+in weight reduction.
+
+[Sidenote: Avoidance of Sudden Reduction]
+
+It is unwise to attempt a sudden reduction in weight. Profound nervous
+depression may be caused by too rapid reduction in people of nervous
+temperament, especially if they have long been overweight. By gradually
+modifying the diet and moderately increasing the exercise, the results
+can be obtained with mathematical precision and without undue hardship.
+It may be necessary to forego certain pet dietetic indulgences, but such
+indulgences, are, after all, a mere matter of habit and a liking for new
+forms of food can usually be acquired. One can not have the cake and
+penny too. One can not safely reduce one's weight by any mysterious
+method that will leave one at liberty to continue the indulgences,
+whether of sloth or of appetite, that are responsible for its
+accumulation.
+
+[Sidenote: Summary]
+
+The reduction of weight is really a very simple matter. No mysterious or
+elaborate "systems" or drugs are needed.
+
+If a reduction in the amount of energy food and an increase in the
+amount of exercise is made, no power on earth can prevent a reduction in
+weight.
+
+Even a sedentary worker uses up about 2,500 calories a day. By reducing
+the food to 1,200 calories (this can be done without decreasing its
+bulk) and increasing the exercise to the point of burning up
+3,000 calories, the tissues are drawn upon for the difference, and a
+reduction in weight must be experienced just as surely as a reduction
+in a bank account is made by drawing checks on it.
+
+ MEN--UNDER AVERAGE WEIGHT
+
+ Experience of 43 American Companies
+ Duration of Experience, 1885-1908
+ Number of Policyholders, 530,108[I]
+
+ --------+-------------------------------------------------------------
+ | Underweight, || Underweight, || Underweight,
+ | 5 to 10 lbs. || 15 to 20 lbs. || 25 to 45 lbs.
+ Ages |-------------------||---------+---------||---------+---------
+ at | Death | Death || Death | Death || Death | Death
+ Entry. | Rate | Rate || Rate | Rate || Rate | Rate
+ | Below | Above || Below | Above || Below | Above
+ | Std.[J]| Std. || Std. | Std. || Std. | Std.
+ --------+---------+---------||---------+---------||---------+---------
+ 20-24 | ... | 7% || ... | 15% || ... | 34%
+ 25-29 | 1% | ... || ... | 8 || ... | 16
+ 30-34 | ... | 4 || ... | 0 || ... | 8
+ 35-39 | 9 | ... || ... | 3 || ... | 2
+ 40-44 | 15 | ... || 13% | ... || 3% | ...
+ 45-49 | 3 | ... || 1 | ... || 11 | ...
+ 50-56 | 10 | ... || 8 | ... || 9 | ...
+ 57-62 | 7 | ... || 18 | ... || 19 | ...
+ --------+---------+--------------------+--------------------+---------
+
+[I] Medico-Actuarial Mortality Investigation, Volume 11, page 10.
+
+[J] The standard death rate is that experienced by average insurance
+risks of the same age, according to the Medico-Actuarial Committee.
+
+The most favorable mortality (19 per cent. below the average) is found
+among those aged 57 to 62 who are extremely light in weight, compared
+with the average weight for those ages. The next lowest mortality in any
+other age group (15 per cent. below the average) is among those aged 40
+to 44 who are 5 to 10 pounds under the average weight.
+
+[Sidenote: Diet for Underweight]
+
+Thin people lose heat more readily than stout people, as they have a
+larger percentage of active tissue and expose more skin surface in
+proportion to the body weight. They require, therefore, an abundant
+supply of energy food, or fuel foods, fats, starch and sugar. Butter
+and olive oil are better than other fats and less likely to disturb the
+digestion. Sugar is a valuable fuel food, but should not be taken in
+concentrated form into an empty stomach. Sweets are best taken at the
+end of a meal, but in such cases the teeth should be well cleansed.
+Fruit at the end of a meal tends to prevent any injury to the teeth from
+sugar and starches.
+
+Potatoes, cereals, bread and all starchy vegetables are fattening, but
+should be well chewed and tasted before swallowing. Thin, anemic people
+derive much benefit from egg lemonade or egg-nogs (without alcohol) made
+from the yolks, which contain fat, iron and other valuable elements.
+
+[Sidenote: Exercise for Underweight]
+
+Overfatigue and exhausting physical exertion should be avoided.
+
+Moderate systematic exercises, with deep breathing, and sleeping out of
+doors, or approaching as near to it as one can, are advisable. At middle
+life and after, underweight, unless extreme or accompanied by evidence
+of impaired health, should not give any concern. Other things being
+equal, the old motto "A lean horse for a long race," holds good.
+
+
+
+
+SECTION III
+
+NOTES ON POSTURE
+
+
+[Sidenote: Corrective Exercises for Faulty Posture]
+
+Among simple exercises recommended for strengthening the abdominal
+muscles and restoring the organs to normal position are the following:
+
+Lie flat on the back and rise to a sitting posture; squat until the
+thighs rest upon the calves of the legs. Lie flat on the back, head
+downward on an inclined plane (an ironing board, uptilted, will do) and
+make a bridge at intervals by arching the abdomen and resting on
+shoulders and heels.
+
+From the fundamental standing posture described in this section, a
+number of exercises can be developed.
+
+1. _Yard-arm._--While deeply inhaling (through the nose) slowly raise
+the arms to horizontal position, straight out from the sides; let the
+arms fall slowly to the sides while exhaling. The chest should be well
+arched forward, hips drawn backward and arms hung back of thighs while
+performing this exercise.
+
+These movements should be performed at the rate of about 10 per minute.
+
+3. _Tree-swaying._--While in the standing position, thrust the arms
+straight above the head, then sway from side to side, moving from the
+hips upward, the arms loosely waving like the branches of a tree.
+(Sargent.)
+
+4. _Leg-lifting._--Assume the standing position, but with hands resting
+on the hips. Raise the right thigh until at right angles with the body,
+leg at right angles with thigh, thrust the leg straightforward to a
+horizontal position, then sweep the leg back to standing posture. Repeat
+with the left leg. (Sargent.)
+
+5. _Signal Station._--Assume the standing posture with hands on hips.
+Thrust the right arm straight upward, while lifting the left leg outward
+and upward and rigidly extended. Lower the limbs and repeat on other
+side. (Sargent.)
+
+6. _Crawling Position._--Rest on hands and knees, thighs and arms at
+right angles to the body, spine straight. Reach forward with arm and
+follow with thigh and leg of same side; repeat on other side. Knee
+protectors can be worn during this exercise.
+
+[Sidenote: Corrective Exercises for Flat Foot]
+
+Draw two parallel chalk lines about three-fourths the length of one foot
+apart and practise walking on them until the habit of toeing straight is
+acquired.
+
+When standing, do not keep the heels together and toes out, as in the
+ordinary attitude prescribed by athletic manuals, and the military
+attitude of "attention." Correct posture is more like the military
+attitude "at rest"--namely, heels apart, toes straight forward, the
+sides of the feet forming two sides of a square. This attitude gives
+stability and poise and insures a proper distribution of the weight of
+the body upon the structures of the feet.
+
+This straightforward direction of the feet with heels apart is also
+noted in Spartan sculpture.
+
+Those who stand a great deal should avoid distorted positions, such as
+resting the weight on the sides of the feet, or on one foot with the
+body sagging to one side. The body weight should be kept evenly
+supported on both feet.
+
+[Sidenote: Consult Specialist]
+
+When the condition of flat foot is found, the advice of an Orthopedic
+surgeon (specialist on bone deformities, etc.) should be sought, as
+often a plaster cast of the foot is required in order that a proper
+brace be adjusted to assist in the cure. In some cases, operative
+treatment may be needed.
+
+The condition is one which should be treated by a physician or surgeon,
+and not by a shoemaker. The ordinary arch supports supplied by
+shoemakers do not cure flat foot. Shoes for such feet should be made to
+order, and have a straight internal edge.
+
+All such measures must be supplemented by proper exercises, and the
+correction of faulty position of the feet while walking.
+
+Unless "toeing out" is corrected by exercise and a proper shoe, an arch
+brace will do more harm than good.
+
+The disturbances of health due to weak feet are manifold, just as are
+those due to eye-strain. Pain in the feet, legs and back, often mistaken
+for rheumatism, and improperly treated with drugs and liniment, chronic
+general fatigue and nervous depression are often due to this rather
+common affection.
+
+[Sidenote: Detecting Weak Feet]
+
+To detect weak feet, note whether there is a tendency to toe out when
+walking, and a bending inward of the ankles when standing or walking,
+or a disposition to walk on the inner side of the feet, as shown by the
+uneven wearing of the shoe. This condition may be present with a high
+instep, and no evidence of flat foot. As flat foot develops the inward
+bend of the ankle is easily apparent. The inner hollow of the foot
+disappears and the entire sole rests flat upon the ground when the shoes
+are removed.
+
+The earlier in life this condition of weak feet is detected, the better
+for the individual. After middle life, a cure, especially in extremely
+heavy people, may be difficult or impossible, if the arches are
+completely broken down. Much relief, however, can be afforded by proper
+braces, fitted scientifically, by means of a plaster cast.
+
+In young people, a cure can almost invariably be effected, and after a
+time braces and supports are not needed.
+
+It is a very grave mistake to suppose that in such cases so-called arch
+supports will either cure flat foot or that people with weak feet are
+necessarily condemned to wear such supports throughout life.
+
+The cure is sometimes effected in a short time, but it may take a year
+or two, and with proper management it can usually be accomplished,
+unless there is some unusual complication.
+
+The prevention of flat foot consists largely in affording due exercise
+of the leg and foot muscles and tendons by plenty of walking and
+running, especially in childhood, and especially on rough ground. Flat
+pavements are, indirectly, one cause of flat foot.
+
+
+
+
+SECTION IV
+
+NOTES ON ALCOHOL
+
+
+The influence of alcohol on longevity can be most satisfactorily
+determined by the records of life insurance companies wherein the
+death-rates among those abstaining from alcohol have been computed as
+compared to those of the general class of insured lives. In considering
+such figures it is well to bear in mind that the general or
+non-abstaining class comprises only those who were accepted as standard
+healthy risks and so far as could be determined were moderate in their
+use of alcohol. Such experiences have been carefully compiled by the
+following companies:
+
+United Kingdom Temperance and General Provident Institution of
+London;[1][K] The Sceptre Life;[2] The Scottish Temperance Life of
+Glasgow;[3] The Abstainers and General Life of London;[4] The
+Manufacturers' Life of Canada;[5] Security Mutual Life of Binghamton,
+N. Y.[6]
+
+[K] The notes ("[1]" etc.) refer to the publications listed at the close
+of the section.
+
+[Sidenote: Comparative Mortality Among Abstainers and Non-Abstainers]
+
+The comparative mortality among abstainers and non-abstainers in several
+of these companies is shown in the charts exhibited in this section.
+
+It is probable that the heavier mortality among non-abstainers as
+compared to abstainers is not wholly due to the chemical effect of
+alcohol on the tissues, but in some degree to collateral excesses
+(especially those resulting in infection from the diseases of vice) and
+a more careless general manner of living engendered by alcoholic
+indulgence; that, furthermore, those who indulge in so-called moderation
+are open to greater temptation to increased indulgence and final excess
+than those who abstain altogether.
+
+It has often been alleged, however, that the lower mortality among
+abstainers was due solely to a more conservative habit of living, and
+that this class is largely composed of people in favorable or preferred
+occupations, such as clergymen and teachers.
+
+The experience of the Security Mutual of Binghamton, N. Y., does not
+support such a postulate. During a twelve years' experience the
+mortality among the abstainers was one-third that of the tabular
+expectation, and their occupations were classified as follows:
+
+ Clergymen 4 per cent.
+ Farmers 19 " "
+ Clerks 15 " "
+ Miscellaneous (earning $15 to $25 per week) 62 " "
+
+Mr. Roderick McKenzie Moore, Actuary of the United Kingdom Temperance
+and General Provident Institution,[7] has this to say regarding the
+abstainers' class in that company:
+
+ The total abstainer class was not "nursed" or favored to produce
+ a low mortality. So far as could be determined (and many of the
+ risks came in personal contact with the officers) they were of the
+ same general class as the non-abstainers. They were written by the
+ same group of agents, for the same kind of policies, for the same
+ average amounts, _and were in the same general walks of life_, and
+ of the same general financial condition. They were almost equal in
+ numbers to the general class and did not form a small high grade
+ section of the policyholding body. On the contrary, greater care was
+ exercised in the selection of the non-abstainers because of the less
+ favorable experience anticipated on them, and many borderline risks
+ were accepted in the abstaining class because of a feeling that
+ their abstinence would neutralize some unfavorable factor.
+
+ UNITED KINGDOM TEMPERANCE AND GENERAL PROVIDENT INSTITUTION OF LONDON
+ HEALTHY MALES--WHOLE LIFE POLICIES
+ 1866-1910
+
+ [Illustration: graph]
+
+ EXPECTED MORTALITY________________________________________100%
+
+ NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 91%
+
+ [L]ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--. 66%
+
+ MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--37.7% HIGHER THAN AMONG
+ ABSTAINERS
+
+[L] THAT IS, WHERE--ACCORDING TO THE MORTALITY TABLES UPON WHICH
+PREMIUMS ARE BASED--100 WERE EXPECTED TO DIE, ONLY 66 ACTUALLY DIED.
+
+ * * * * *
+
+ SCEPTRE LIFE ASSOCIATION OF LONDON
+ WHOLE LIFE POLICIES
+ 1884-1911
+
+ [Illustration: graph]
+
+ EXPECTED MORTALITY________________________________________100%
+
+ NON ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 80%
+
+ ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 52%
+
+ MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--51.8% HIGHER THAN AMONG
+ ABSTAINERS
+
+ THE LIFE EXTENSION INSTITUTE, INC.
+
+ * * * * *
+
+ THE SCOTTISH TEMPERANCE LIFE ASSURANCE CO. OF GLASGOW
+ HEALTHY MALES--WHOLE LIFE POLICIES
+ 1883-1912
+
+ [Illustration: graph]
+
+ EXPECTED MORTALITY________________________________________100%
+
+ NON-ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY........ 66%
+
+ ABSTAINERS, RATIO ACTUAL TO EXPECTED MORTALITY--.--.--.--. 48%
+
+ MORTALITY AMONG NON-ABSTAINERS--STANDARD RISKS--43.5% HIGHER THAN AMONG
+ ABSTAINERS
+
+ * * * * *
+
+ COMPARATIVE MORTALITY AMONG USES OF ALCOHOL 43 AMERICAN LIFE INSURANCE
+ COMPANIES 1885-1908
+
+ DEATH RATE AMONG INSURED LIVES GENERALLY--MEDICO ACTUARIAL TABLE
+ 100 |||||||||||||||||||||||||
+
+ DEATH RATE AMONG POLICYHOLDERS USING 2 GLASSES OF BEER OR 1 GLASS OF
+ WHISKEY DAILY
+ 118 ||||||||||||||||||||||||||||||
+
+ DEATH RATE AMONG POLICYHOLDERS GIVING HISTORY OF PAST INTEMPERANCE, BUT
+ APPARENTLY CURED
+ 150 ||||||||||||||||||||||||||||||||||||||
+
+ DEATH RATE AMONG POLICYHOLDERS USING MORE THAN 2 GLASSES OF BEER OR
+ 1 GLASS OF WHISKEY DAILY, BUT, REGARDED AS TEMPERATE & STANDARD RISKS
+ 186 |||||||||||||||||||||||||||||||||||||||||||||||
+
+ * * * * *
+
+Now that accurate laboratory evidence is available regarding the
+physiological effect of alcohol in so-called moderate doses the
+insurance experience seems consistent, and the higher mortality among
+so-called moderate drinkers is only what we would naturally expect to
+find in the light of the most recent knowledge regarding its effects
+upon the human organism, not only in the direct causation of disease,
+but in lowering the defense to disease and increasing the liability to
+accident, and the tendency to careless living.
+
+[Sidenote: Medico-Actuarial Mortality Investigation]
+
+In the recent medico-actuarial investigation[8], including forty-three
+American life insurance companies, the combined experience on users of
+alcohol has been compiled, with very interesting results. It may be
+subdivided as follows:
+
+First: Those who were accepted as standard risks but who gave a history
+of occasional alcoholic excess in the past. The mortality in this group
+was 50 per cent. in excess of the mortality of insured lives in general,
+equivalent to a reduction of over four years in the average lifetime of
+the group.
+
+Second: Individuals who took two glasses of beer, or a glass of whisky,
+or their alcoholic equivalent, each day. In this group the mortality
+was 18 per cent. in excess of the average.
+
+Third: Men who indulge more freely than the preceding group, but who
+were considered acceptable as standard insurance risks. In this group
+the mortality was _86 per cent._ in excess of the average. In short, we
+find the following increase of mortality over the average death rate
+among insured risks generally:
+
+ Steady moderate drinkers but accepted
+ as standard risks 86 per cent.
+ Having past excesses 50 " "
+ Very moderate drinkers 18 " "
+
+This means that steady drinkers who exceed two glasses of beer or one
+glass of whisky daily are not, on the evidence, entitled to standard
+insurance, but should be charged a heavy extra premium.
+
+In these groups, the death rates from Bright's disease, pneumonia and
+suicide were higher than the normal.
+
+[Sidenote: Consumption of Alcohol]
+
+The per capita consumption of alcohol has greatly increased in the
+United States in recent years, while in the United Kingdom it has
+materially decreased, as shown in the following table. This factor must
+be considered in assigning a cause for the increasing mortality from
+degenerative diseases in this country as compared to a decreasing
+mortality from these maladies in Great Britain.
+
+ ANNUAL PER CAPITA CONSUMPTION (IMPERIAL GALS.) OF ALCOHOL IN VARIOUS
+ COUNTRIES[9] 1896-1912
+
+ --------+------------------------------+--------------------------------
+ | 1896-1900. | 1908-1912.
+ +------+------+--------+-------+------+------+--------+---------
+ | Beer.| Wine.|Spirits.| Total.| Beer.| Wine.|Spirits.| Total.
+ --------+------+------+--------+-------+------+------+--------+---------
+ Germany | 25.4 | 1.37| 1.66 | 28.43 | 22.4 | 1.09| 1.29 | 24.78
+ U. K. | 31.6 | .39| 1.05 | 33.04 | 26.65| .26| .71 | 27.62
+ France | 5.5 | 19.9 | 1.7 | 27.1 | 8.6 | 24.7 | 1.42 | 34.72
+ U. S. | 13.01| .30 | .81 | 14.12 | 16.62| .52| 1.02 | 18.16
+ --------+------+------+--------+-------+------+------+--------+---------
+
+
+#Laboratory and Clinical Evidence Relating to the Physiological Effects
+of Alcohol#
+
+To interpret correctly the mortality statistics relating to moderate
+drinkers and total abstainers, one must have some knowledge of the
+physiological effects of alcohol in so-called moderate doses, a
+knowledge which is often lacking in those who assume to interpret such
+statistics.
+
+For example: If it could be shown that small doses of alcohol produce no
+ascertainable ill effects upon the human organism, the higher mortality
+among the moderate drinkers as compared to total abstainers might have
+to be explained as due to some as yet unrecognized cause or causes
+other than alcohol. But if laboratory and clinical evidence shows that
+alcohol in so-called moderate quantities (social moderation) produces
+definite ill effects, such as lowering the resistance to disease,
+increasing the liability to accident and interfering with the efficiency
+of mind and body and thus lessening the chances for success in life, to
+say nothing of any toxic degenerative effect upon liver, kidneys, brain
+and other organs, the excess mortality that unquestionably obtains among
+moderate drinkers as compared to total abstainers must be ascribed
+chiefly to alcohol.
+
+It is not possible here to give all the evidence, but the following
+items will serve to clarify these questions.
+
+[Sidenote: Effect on Brain and Nervous System]
+
+Kraepelin[10] and his pupils have contributed most extensively to our
+knowledge on this subject. According to such authorities, a half to a
+whole liter of beer is sufficient to lower intellectual power, to impair
+memory, and to retard simple mental processes, such as the addition of
+simple figures. Habitual association of ideas, and free association of
+ideas are interfered with.
+
+As far back as 1895, Smith demonstrated the influence of small doses of
+alcohol in impairing memory, and these results have been confirmed by
+Kraepelin and quite recently by Vogt[11] in experiments on his own
+person--15 cc. (about 4 teaspoonfuls) of whisky on an empty stomach, or
+25 cc. with food, being sufficient to distinctly impair the power to
+memorize.
+
+Careful and exact experiments have shown the influence of moderate doses
+of alcohol in lessening the amount of work performed by printing
+compositors. There has also been shown a disturbance in the sequence of
+ideas. The time that elapses between an irritation and the beginning of
+a responsive movement can be measured within one one-thousandth of a
+second. According to Aschaffenburg,[12] under the influence of even very
+small doses of alcohol this reaction period is disturbed and shortened.
+It is below the normal, the acceleration being attained at the expense
+of precision and reliability. Indeed, the reaction is often premature,
+and constitutes a false reaction--"the judgment of the reason comes
+limping along after the hasty action."
+
+It is now conceded that alcohol is not a real brain stimulant, but acts
+by narrowing the field of consciousness. By gradually overcoming the
+higher brain elements the activities of the lower ones are released,
+hence the so-called stimulation and the lack of judgment and common
+sense often shown by those even slightly under the influence of alcohol.
+The man who wakes up under alcohol is really going to sleep, as far as
+his judgment and reason are concerned. Complete abolition of
+consciousness is brought about by sufficient doses as when ether or
+chloroform is taken.
+
+Under moderate doses, muscular efficiency is at first increased a little
+and then lowered, the total effect being a loss in working power, as
+shown by the experiments of Dubois, Schnyder,[13] Hellsten,[14] and
+others.
+
+[Sidenote: Influence on Bodily Resistance to Disease]
+
+Muller, Wirgin and others[15] have shown that alcohol restricts the
+formation of antibodies (the function of which is to resist infection in
+the blood) in rabbits, and Laitinen[16] has shown that the prolonged
+administration of small doses in men (15 cc.) is sufficient to lower
+vital resistance, especially to typhoid fever.
+
+Rubin[17] has demonstrated that alcohol, ether and chloroform, injected
+under the skin, render rabbits more vulnerable to streptococcus (blood
+poison) and pneumnococcus infection (pneumonia); Stewart,[18] that small
+amounts lower the resistance to tuberculosis and streptococcus
+infection; Craig and Nichols,[19] that moderate doses of whisky were
+sufficient to cause a negative Wassermann reaction in syphilitic
+subjects; Fillinger[20] found the resistance of red blood cells much
+reduced after the administration of champagne to healthy human subjects.
+Similar results were found in dogs and rabbits.
+
+Weinburg[21] confirmed these results by the same methods, showing that
+20 per cent. of the red cells lose their resistance after the
+administration of 450 cc. of champagne.
+
+Parkinson,[22] in a series of careful tests, failed to establish any
+influence on phagocytosis (capacity of the white blood cells to destroy
+bacteria), except when large doses or continuous moderate doses were
+taken.
+
+[Sidenote: Effect on Circulation]
+
+On the heart and circulation, alcohol acts as a depressant, increasing
+the rate, but not the force, of the pulse. It causes depression of the
+nerve center controlling the blood vessels and thus lowers blood
+pressure. Large doses cause paralysis of these nerves and of the heart.
+
+Miller and Brooks[23] found from small doses (6 to 12 cc. absolute
+alcohol) an increase in blood pressure in conscious (unanesthetized)
+animals, contrary to the findings of Crile,[24] Cabot,[25] Dennig,[26]
+Hindelang and Gruenbaum, Alexandroff[27] and others, _in man_; but the
+amounts were small and variable, according to individual susceptibility,
+_thus showing the drug to be, even on such evidence, uncertain and
+unserviceable as a heart stimulant_.
+
+[Sidenote: Food Value]
+
+Atwater and Benedict,[28] and Beebe[29] and Mendel,[30] have shown that
+alcohol is a "protein sparer," and can, to some extent, take the place
+of fats and carbohydrates. This is what is meant by calling alcohol a
+"food." Always, however, it fails to pass some test by which true foods
+are measured. Apart from its effect on the nervous system, among which
+must be figured its action on the blood vessels which causes a _loss of
+body heat_, Mendel has shown that in moderate doses (96 cc. daily) it
+increases the output of uric acid and allied (purin) bodies derived from
+the tissues, a fact which distinguishes it from all other foods. These
+poisonous or drug effects must always be considered, together with any
+alleged nourishing effects. Alcohol is still used by some as a rapidly
+available fuel-food in fevers, and when ordinary foods cannot be readily
+digested and made available. But this is done to a much less degree than
+formerly, now that its narcotic and poisonous effects are more fully
+understood. Sugar and water often serve quite as useful a purpose.
+
+It seems reasonable, on the evidence herein presented, to class alcohol
+among the narcotic or "deadening" drugs, such as ether or chloroform.
+Indeed, Aschaffenburg[31] has recently called attention to the growth of
+the ether habit in eastern Germany, where this drug is used as a
+so-called stimulant, while in reality the effects are well known to be
+narcotic, or deadening.
+
+The laboratory and the life insurance records simply give exact
+expression to what has long been a matter of common knowledge to the
+employer of labor and to leaders and commanders of men; to wit, that the
+influence of alcohol on any large group of men, whether they be artisans
+or soldiers, is harmful and lowers the efficiency of the group.
+Individual susceptibility varies, but the man who thinks he is an
+exception and can indulge with safety may find that he is mistaken only
+after serious damage to the body has been done and perhaps a definite
+loss sustained in happiness and achievement.
+
+[Sidenote: Effect on Offspring]
+
+Stockard,[32] in his experiments on animals, has demonstrated
+conclusively that the germ cells of males can be so injured by allowing
+the subjects to inhale the fumes of alcohol that they give rise to
+defective offspring, although mated with vigorous untreated females. The
+offspring of those so treated when reaching maturity are usually nervous
+and slightly undersize. These effects are apparently conveyed through
+the descendants for at least three generations. Such evidence
+establishes at least the probability of the transmission of serious ill
+effects to human offspring through alcoholic indulgence of the male
+parent.
+
+Much of the statistical evidence that has been produced on both sides of
+this question of the transmissibility of the effect of alcohol is
+misleading unless very critically analyzed, but the results of exact
+laboratory experiments can hardly be gainsaid.
+
+Those who trifle with alcohol should at least take the precaution to be
+periodically examined in order to detect the earliest signs of
+ill-effect. One's own feelings are not safe guides, and may fail to
+warn of danger until serious damage has been done.
+
+In 1914, at the annual meeting of the National Council of Safety, at
+which there were present representatives from several hundred large
+industries, the members unanimously voted to abolish liquor from their
+plants. It has been well stated by Quensel[33] that "work and alcohol do
+not belong together, especially when the work demands wideawakeness,
+attention, exactness and endurance."
+
+The restrictive and prohibitive measures of the French and Russian
+governments, the well known opposition of the Kaiser to alcohol and the
+warnings uttered by Lord Kitchener and leading British statesmen, are
+sufficient evidence that the condemnation of alcohol represents the
+deliberate judgment of the world's strong men.
+
+
+_REFERENCES_
+
+[1] United Kingdom Temperance and General Provident Institution of
+London, Annual Report, 1910.
+
+[2] Sceptre Life Association, Annual Report, 1912.
+
+[3] Scottish Temperance Life Assurance Company, Annual Report, 1912.
+
+[4] The Abstainers and General Insurance Company, Ltd., Annual Report,
+1912.
+
+[5] McMahon, T. F.: _The Use of Alcohol and the Life Insurance Risk._
+Proceedings of the Association of the Life Insurance Medical Directors
+of America, 1911, Twenty-second Annual Meeting, p. 473; Medical Record,
+LXXX, p. 1121.
+
+[6] Lounsberry, R. L.: Proceedings of the Life Assurance Medical
+Directors. October, 1913.
+
+[7] Moore, Roderick McKenzie: _On the Comparative Mortality Among
+Assured Lives of Abstainers and Non-Abstainers from Alcoholic
+Beverages._ Transactions of the Institute of Actuaries, 1913, XXXVIII,
+pp. 248-272.
+
+[8] Report of Medico-Actuarial Mortality Investigation, IV, pp. 11-13.
+
+[9] Statistical Abstract for the United Kingdom, Sixty-first Number,
+1809-1913 (Wyman & Sons), London, 1914, p. 173; Statistical Abstract for
+the Principal and Other Foreign Countries, 1901-1912, Thirty-ninth
+Number, pp. 505, 506, 507; Statistical Abstract of the United States,
+Thirty-sixth Number, 1913, p. 516.
+
+[10] Kraepelin, Emil: _Ueber die Beeinflussung einfacher psychischer
+Vorgaenge durch einige Arzneimittel_, Verlag von Gustav Fisher, Jena,
+1892; Aschaffenburg, Gustav: _Praktische Arbeit unter Alkoholwirkung,
+Psychologische Arbeiten_, 1896, I, pp. 608-626; Kurz, Ernest, and
+Kraepelin, Emil: _Ueber die Beeinflussung psychischer Vorgaenge durch
+regelmaessigen Alkoholgenuss, Psychologische Arbeiten_, 1901, III,
+pp. 417-457; Mayer, Martin: _Ueber die Beeinflussung der Schrift durch
+den Alkohol, Psychologische Arbeiten_, 1901, III, pp. 535-586; Rudin,
+Ernst: _Ueber die Dauer der psychischen Alkoholwirkung, Psychologische
+Arbeiten_, IV, pp. 1-44.
+
+[11] Vogt, R.: _Om virkningen af 15-50 cm3 koncentrert spiritus paa
+erindringsevnen_, Norsk. Mag. f. Laegevidensh., 1910, LXXI, pp. 605-626;
+The Lancet (London), 1910, II, p. 1040.
+
+[12] Aschaffenburg, Gustav: _Crime and Its Repression_, Little, Brown &
+Company, Boston, 1913, p. 84.
+
+[13] Schnyder, L.: _Alkohol und Muskelkraft_, Archiv fuer
+Physiologie, 1902-3, XCIII, p. 451.
+
+[14] Hellsten, A. F.: _Ueber den Einfluss von Alkohol, Zucker und Thee
+auf die Leistungsfaehigkeit des Muskels_, Munchen Med. Wchnschr., 1914,
+LI, pp. 18-94.
+
+[15] Bastedo, Walter A.: _Materia Medica Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 333.
+
+[16] Laitinen, T.: The Norman Kerr Lecture on _The Influence of Alcohol
+on Immunity_, Med. Rec., LXXVI, 1909, pp. 445-446. Read before the
+Twelfth International Anti-Alcoholic Congress, held in London, July,
+1909; _Uber die Einwirkung der kleinsten Alkoholengen auf die
+Widerstandsfaehigkeit des tierischen Organismus mit besonderer
+Beruecksichtigung der Nachkommenschaft_, _Ztschr. f. Hyg. u.
+Infections-krankheiten_, LVIII, 1907-8, p. 139.
+
+[17] Rubin, George: _The Influence of Alcohol, Ether, and Chloroform on
+Natural Immunity in its Relation to Leucocytosis and Phagocytosis_,
+Jour. Infct. Dis., 1904, I, pp. 425-444.
+
+[18] Stewart, Chas. E.: _The Influence of Alcohol on the Opsonic Power
+of the Blood_, Mod. Med., 1907, XVI, pp. 241-246. Read before the
+American Society for the Study of Alcohol and Drug Neuroses, Atlantic
+City, June 4, 1907, and published in the Jour. of Inebriety.
+
+[19] Craig, Chas. F., and Nichols, Henry J.: _The Effect of the
+Ingestion of Alcohol on the Result of the Complement Fixation Test in
+Syphilis_, Jour. A. M. A., 1911, LVII, pp. 474-76.
+
+[20] Fillinger, F. V.: _Weitere Mitteilungen ueber Resistenzverminderung
+der Erythrozyten nach Alkoholgenuss_, Deutsch. Med. Wchnschr., 1912,
+XXXVIII, p. 999.
+
+[21] Weinburg, W. W.: _The Lowering of Stability of Erythrocytes in
+Alcoholic Intoxication_, Russky Vratch, 1912, II, p. 1324; New York Med.
+Jour., 1912, XCVI, p. 1040.
+
+[22] Parkinson, P. R.: _The Relation of Alcohol to Immunity_, The Lancet
+(London), 1909, VII, pp. 1580-82.
+
+[23] Brooks, Clyde: _The Action of Alcohol on the Normal Intact
+Unanesthetized Animal_, Jour. A. M. A., 1910, LV, pp. 372-73. Read in
+the Section on Pathology and Physiology of the A. M. A. at the
+Sixty-first Session, St. Louis, June, 1910.
+
+[24] Crile, George W.: _Blood Pressure in Surgery_, J. B. Lippincott
+Company, Philadelphia, 1903. Cartwright Prize of the Alumni Ass'n of the
+College of Physicians and Surgeons, New York City.
+
+[25] Cabot, Richard C.: _Studies of the Action of Alcohol in Disease,
+Especially upon the Circulation_, Med. News, LXXXIII, 1903, pp. 145-153.
+Read before the Association of American Physicians, May 13, 1903.
+
+[26] Dennig, Hindelang und Gruenbaum: _Uber den Einfluss des
+Alkohols auf den Blutdruck und die Herzarbeit in pathologischen
+Zustaenden_, Namentlich beim Fieber, Deutsch. Arch. f. klin. Med., 1909,
+XCVI, pp. 153-162.
+
+[27] Alexandroff, Emilie: _Ueber die analeptische Wirkung des Alkohols
+bei pathologischen Zustaenden_, Cor. Bl. f. schweiz. Aerzte., 1910, XL,
+pp. 465-475; Action of Alcohol During Febrile and other Pathologic
+Conditions, Jour. A. M. A., 1910, LV, p. 174.
+
+[28] Atwater, W. A., and Benedict, F. G.: _An Experimental Inquiry
+Regarding the Nutritive Value of Alcohol_, National Academy of Science,
+1902, Sixth Memoir.
+
+[29] Beebe, L. B.: _The Effect of Alcohol and Alcoholic Fluids Upon the
+Excretion of Uric Acid in Man_, Amer. Jour. Physiol., 1904, XII,
+pp. 13-37.
+
+[30] Mendel, L. B., and Hilditch, Warren W.: _The Influence of Alcohol
+Upon Nitrogenous Metabolism in Men and Animals_, Amer. Jour. Physiol.,
+1910, XXVII, pp. 1-23.
+
+[31] Aschaffenburg, _Ibid._
+
+[32] Stockard, C. R.: _A Study of Further Generations of Mammals from
+Ancestors Treated with Alcohol_, Proc. Soc. Exper. Biol. and Med., 1914,
+XI, p. 136.
+
+[33] Quensel, Ulrik: _The Alcohol Question from a Medical
+Viewpoint--Studies in the Pathology of Alcoholism_, Year Book, United
+States Brewers' Association, 1914, p. 168.
+
+ * * * * *
+
+Bastedo, Walter A.: _Materiel Medico, Pharmacology and Therapeutics_,
+W. B. Saunders Company, Philadelphia and London, 1913, p. 318.
+
+Bertillon, Jacques: _On Mortality and the Causes of Death According to
+Occupations_, Proceedings of the Fifteenth International Congress on
+Hygiene and Demography, Washington, 1912, I, p. 345.
+
+Boos, William F.: _The Relation of Alcohol to Industrial Accidents and
+to Occupational Diseases_, Proceedings of the Fifteenth International
+Congress on Hygiene and Demography, Washington, 1912, I, p. 829.
+
+Cabot, Richard C.: _The Consumption of Alcohol and of Other Medicines at
+the Massachusetts General Hospital_, Boston Med. Jour., CLX, 1909,
+pp. 480-81.
+
+Dixon, W. E.: _Alcohol in Relation to Life_, The Nineteenth Century,
+1910, LXVII, pp. 516, 523.
+
+"Ethyl Alcohol," _The Dispensatory of the United States of America_,
+J. B. Lippincott & Company, Philadelphia, 19th edition, p. 102.
+
+Ewald: _Alcohol in Relation to Infectious Diseases_, Med. Rec., 1913,
+LXXXIV, p. 75. Read before the Fourth National Congress on
+Physiotherapy, Berlin, March 26, 1913.
+
+Horsley, Sir Victor: _Discussion on Alcohol in Therapeutics_, Med. Rec.,
+1912, LXXI, p. 951. Read before the Hunterian Society.
+
+Hunter, Arthur: _Can Insurance Experience be Applied to Lengthen Life?_
+Proceedings of the Association of Life Insurance Presidents, Eighth
+Annual Meeting, 1914, pp. 27-37.
+
+Kelynak, T. M.: _The Drink Problem_, London, Methuen & Company, 1907.
+
+Landau, Anastazy: _Beitrage zur hehre vom Purinstoffwechsel und zur
+Frage ueber den Alkoholeinfluss auf die Harnsaureausscheidung_, Deutsch.
+Arch. f. klin. Med., XCV, 1908-9, pp. 280-328.
+
+Miller, Joseph L.: _The Physiologic Action, Uses and Abuses of Alcohol
+in the Circulatory Disturbance of the Acute Infection_, Jour. A. M. A.,
+1910, LV, pp. 2034-2037. Read in the joint session of the Sections of
+Practice of Medicine and Pharmacology and Therapeutics of the A. M. A.,
+Sixty-first Annual Session, held at St. Louis, June, 1910.
+
+Neff, Irwin H.: _The Problem of Drunkenness_, Proceedings of the
+Fifteenth International Congress on Hygiene and Demography, Washington,
+1912, IV, p. 510.
+
+Phelps, Edward Bunnell: _The Mortality from Alcohol in the United
+States_, Proceedings of the Fifteenth International Congress on Hygiene
+and Demography, Washington, 1912, Vol. I, p. 813.
+
+Proceedings: Association of Life Insurance Medical Directors, October,
+1911.
+
+Report of the Committee of Fifty on: Physiological Aspects of the Liquor
+Problem, Houghton, Mifflin & Company, two volumes, 1903.
+
+Togel, O., Brezina, E., and Durig, A.: _Ueber die kohlenhydratsparende
+Wirkung des Alkohols_, Biochem. Ztschr., 1913, I, 296; Editorial, Jour.
+A. M. A., 1913, LXI, p. 967.
+
+Williams, Henry Smith: _Alcohol, How it Affects the Individual, the
+Community and the Race_, The Century Company, New York, 1909.
+
+Woods, Robert A.: _The Prevention of Inebriety: Community Action_,
+Proceedings of the Fifteenth International Congress on Hygiene and
+Demography, Washington, 1912, IV, p. 517.
+
+
+#Additional Notes on Alcohol#
+
+[Sidenote: Nutrition Laboratory Experiments]
+
+There has lately been undertaken at the Nutrition Laboratory of the
+Carnegie Institution at Washington a very broad and comprehensive study
+of the effect of moderate doses of alcohol on the healthy and normal
+human body. The immense scope of the investigation planned may be judged
+by the fact that under the physiological division of the research, as
+laid out by Professors Raymond Dodge and E. C. Benedict, there are seven
+main sections and one hundred and sixty subdivisions. The program has
+been arranged after conferences, either in person or by letter, with the
+leading physiologists of the world, and may take ten years to complete.
+
+[Sidenote: Psychological Effects]
+
+The psychological program, carried out with the co-operation of Dr. F.
+Lyman Wells, has already been completed and the results recently
+published.[34] These results must be accepted as the testimony of pure
+science, free from all bias or even remote suggestion of propaganda.
+They were based upon experiments with moderate doses of alcohol
+(30 cubic centimeters, or about 8 teaspoonfuls, and 45 cubic
+centimeters) upon ten normal subjects, very moderate users of alcohol,
+and may be summarized as follows:
+
+[Sidenote: Lower Levels Spinal Cord]
+
+A very simple reflex act, the "knee-jerk," a nervous mechanism
+controlled by a center at the lower level of the spinal cord, was
+markedly depressed, the time of response being increased 10 per cent.
+and the thickening of the muscles concerned in the act decreased
+45 per cent. In some subjects the larger dose, 45 cubic centimeters,
+practically abolished the knee-jerk.
+
+The eye-lid reflex, elicited by a sudden noise, showed the next largest
+effect, the time of response being increased 7 per cent. and the degree
+of movement decreased 19 per cent.
+
+[Sidenote: Higher Levels]
+
+Other nervous mechanisms, or reflex arcs, at the higher levels of the
+cord, were next investigated: (1) eye-reaction to suddenly appearing
+stimulus, and (2) speech reaction to visual word stimuli. Dose A
+(30 cubic centimeters), accelerated the eye-reaction, while dose B
+(45 cubic centimeters) positively depressed it, agreeing with the simple
+reaction experiments of Kraepelin. This was the only instance of
+acceleration of movement of the voluntary muscles through alcohol, all
+the other tests showing it to be a consistent depressant. The speech
+reaction showed a positive depressant effect of 3 per cent.
+
+[Sidenote: Memory]
+
+Free association of ideas and memory tests were also made, and showed
+practically no effect from alcohol, but, unfortunately, the smaller dose
+only was used in these tests.
+
+The sensitiveness to electrical stimulation was decreased 14 per cent.
+
+Motor co-ordination, as evidenced by eye-movements in fixating seen
+objects, was next investigated. The velocity of these movements was
+decreased 11 per cent. Finger-movements, measured in an exceedingly
+delicate way, were reduced in speed 9 per cent.
+
+[Sidenote: Heart and Pulse]
+
+The effect on the pulse while these tests were made was observed, and
+electrocardiograms taken. The pulse was found to be accelerated, but not
+increased in force, that is, the "brake" was taken off the heart, but no
+driving force supplied by alcohol. The condition of the circulation was
+impaired by the narcotic effect of alcohol on the cardio-inhibitory
+center which holds the heart action in check.
+
+[Sidenote: Decreases Organic Efficiency]
+
+According to the investigators, the effect is to "decrease organic
+efficiency." This should shut off such little debate as still persists
+with respect to alcohol having any value as a heart stimulant.
+
+[Sidenote: Always a Depressant]
+
+While these investigations only confirm in part the contention of the
+Kraepelin school that alcohol first acts by depressing the higher
+centers, and tend to show that its first and most profound effect is on
+the lower levels of the spinal cord and the simpler nervous mechanisms,
+it confirms the view of these and other investigators, that the total
+effect of alcohol is that of a narcotic, depressing drug, even in the
+smallest doses usually taken as a beverage.
+
+[Sidenote: Resistance of Higher Brain Function]
+
+The possible reactions are more complex than those supposed by
+Kraepelin, and there is evident in the higher centers (the effect on
+highest brain functions, were not measured by Dodge and Benedict) a
+power of "autogenic reinforcement," which is well exemplified by the
+ability of a half-intoxicated person to sober up under some shock or
+strong incentive. When social conditions do not stimulate this
+reinforcement, but, on the contrary, dull and retard it, as in convivial
+company, there is reinforcement of the lower, more animal mechanisms of
+the nervous system, and we have exhibited revolting and foolish
+reactions to alcohol, which are consistent with these findings.
+
+[Sidenote: Explanation of Memory Effects]
+
+The slight effect on memory and free association is explained partly by
+the methods used in the laboratory (difference in time of recognizing
+words suddenly exposed a second time), which are more in the nature of
+"short cuts" and perhaps not so accurate a reproduction of normal
+memorizing as those employed by Kraepelin and Vogt (memorizing numbers
+and verse), and partly by the power of "autogenic reinforcement," which
+it is difficult to eliminate in a laboratory test.
+
+This, the latest contribution of science to the study of alcohol, gives
+added proof that the higher mortality among so-called moderate users of
+alcohol is largely due to the unfavorable effect on the protective
+mechanism of the body.
+
+[Sidenote: Lower Resistance]
+
+This has been further emphasized by the studies of Reich[35] at the
+University of Munich, who found that the resistance of blood cells to
+salt solution and to typhoid bacilli was less among alcohol users than
+among total abstainers.
+
+Konradi[36] has found that comparatively few antibodies against cholera
+germs develop in persons who consume alcohol daily in fairly large
+quantities and who had been inoculated against cholera. Pampoukis[37]
+has observed that alcoholics are not favorable subjects for inoculation
+against rabies. The Pasteur Institute in Budapest has made similar
+observations, based on twenty-five years' experience.
+
+
+#Additional References#
+
+[34] Benedict, E. C.: _The Psychological Effects of Alcohol_, The
+Carnegie Institution, Washington, D. C., 1916.
+
+Benedict, E. C.: _The Psychologic Effect of Alcohol on Man_, The Journal
+A. M. A., 1916, lxvi, p. 1424.
+
+[35] Reich, H. W.: _Ueber den Einfluss des Alkoholgenusses auf
+Bakterizidie, Phagozytose und Resistenz der Erythrocyten, beim
+Menschen_, Arch. f. Hyg., 1916, lxxxiv, 337.
+
+[36] Konradi: _Ueber den Wert der Choleraschutzimpfungen_, Centralbl. f.
+Bakteriol., I. O., 1916, lxxvii, 339.
+
+[37] Alcohol and Immunity, Jour. A. M. A., 1916, lxvi, p. 962, p. 1122.
+
+
+
+
+SECTION V
+
+NOTES ON TOBACCO
+
+
+It is the purpose of this section to present as fairly as possible the
+evidence relating to the effects of tobacco on the human body, so that
+those who smoke may correctly measure the probable physical cost of the
+indulgence. The extremes of opinion on this subject are well expressed
+in the following verses:
+
+ "Hail! Social Pipe--Thou foe to care,
+ Companion of my elbow chair;
+ As forth thy curling fumes arise,
+ They seem an evening sacrifice--
+ An offering to my Maker's praise
+ For all His benefits and grace."
+ DR. GARTH.
+
+
+ "A custom loathsome to the eye, hateful to
+ the nose, harmful to the brain, dangerous to
+ the lungs, and the black stinking fume
+ thereof nearest resembling the horrible
+ Stygian smoke of the pit that is bottomless."
+ JAMES I.
+
+[Sidenote: What it Is]
+
+Tobacco is a plant, Nicotiana Tabacum of the order Solanaceae, which
+includes Atropa Belladonna, or "Deadly Nightshade," Hyoscyamus, or
+"Henbane," Solanum Dulcamara, or "Bitter Sweet," all powerful poisons,
+and likewise the common potato and tomato, which are wholesome foods.
+The cured leaves are used for smoking and chewing, or when powdered, as
+snuff.
+
+[Sidenote: History]
+
+Prior to the middle of the 16th Century, the use of tobacco was confined
+to the American Indians. In 1560 the Spaniards began to cultivate
+tobacco as an ornamental plant, and Jean Nicot, the French Ambassador at
+Lisbon, introduced it at the court of Catherine de Medici in the form of
+snuff. Smoking subsequently became a custom which spread rapidly
+throughout the world, although often vigorously opposed by Governments.
+In the 17th Century, smoker's noses were cut off in Russia.
+
+[Sidenote: Composition]
+
+Tobacco contains a powerful narcotic poison, nicotin, which resembles
+prussic acid in the rapidity of its action, when a fatal dose is taken.
+
+The percentage of nicotin present varies according to the brand and the
+conditions under which it is cultured.
+
+The following figures have been given by the various authorities.
+
+ London Lancet[38] .64 to 5.3 per cent.
+ French Dept. of Agriculture[39] .22 to 10.5 " "
+ Connecticut Agricultural Experiment Station[40] 2.89 " "
+ (Home grown--after fermentation.)
+ U. S. Dept. of Agriculture[40] .94 to 5. " "
+ (Domestic.)
+
+Aside from nicotin it also contains small quantities of related
+substances--nicotellin, nicotein, a camphoraceous substance termed
+nicotianin, said to give tobacco its characteristic flavor, and likewise
+a volatile oil developed during the process preparation. On heating,
+pyridin (a substance often used to denature alcohol), picolin, collidin,
+and other bases are formed, as well as carbolic acid, ammonia, marsh
+gas, cyanogen and hydrocyanic acid, carbon monoxide (coal gas) and
+furfural. Furfural is a constituent of fusel oil, which is so much
+dreaded in poor whisky. The smoke of a single cigaret may contain as
+much furfural as two ounces of whisky.
+
+The complex constitution of tobacco and the smoke from its combustion
+has caused much debate as to the substances that are responsible for its
+charm and its ill effects, which are to be described. No one can doubt
+the serious injurious effects from such a powerful poison as nicotin if
+taken in any but the most minute quantities (one to three milligrams
+have produced profound poisoning in man).
+
+It has been maintained by some that nicotin is practically destroyed in
+the process of smoking, and that the effects of tobacco are limited to
+the decomposition products resulting from the burning tobacco,
+especially pyridin. But pyridin is also formed in the burning of cabbage
+leaves, and cabbage leaves do not possess any attractions for smokers,
+neither do they produce the well-known effects that smoking and chewing
+tobacco produce. No doubt pyridin and furfural are factors in the drug
+effects of tobacco, but recent painstaking experiments by high
+authorities have shown the presence of nicotin in tobacco smoke, and
+when we reflect that there is sometimes sufficient nicotin in an
+ordinary cigar to kill two men, it is not strange that enough of it may
+be absorbed from the smoke passing over the mucous membranes of the
+nose, throat and lungs to produce a distinct physiological effect.
+
+Investigators who claim to show by experiments the absence of nicotin
+from tobacco smoke must explain why the palpable effects of smoking, in
+those who have not established a "tolerance," are those of nicotin
+poisoning, and why the symptoms produced by chewing tobacco are
+identical with those following the smoking of tobacco, which are: mild
+collapse, pallor of the skin, nausea, sweating, and perhaps vomiting,
+diarrhea, muscular weakness, faintness, dizziness, and rise in blood
+pressure followed by lowered blood pressure.
+
+Nicotin is undoubtedly decomposed by burning, but it may become
+volatilized by heat and a certain amount absorbed before decomposition
+takes place.
+
+Lehmann,[41] in 1908, found in tobacco smoke the following percentages of
+the nicotin contained in the tobacco:
+
+ Cigaret smoke 82 per cent.
+ Cigar smoke 85 to 97 " "
+
+The London Lancet[42] (1912) gives the following figures:
+
+ Cigaret smoke 3.75 to 84 per cent.
+ Pipe mixture smoke, smoked as cigarets 79 " "
+ Pipe smoke 77 to 92 " "
+ Cigar smoke 31 to 63 " "
+
+The United States Department of Agriculture[43] found in tobacco smoke
+about 30 per cent. of the nicotin originally present in the tobacco.
+
+Contrary to general opinion, Havana cigars contain less nicotin than the
+cheaper brands, which augurs ill for the large class of people who
+cannot afford to smoke higher priced brands. Many of the cheaper grades
+do, however, show a low percentage of nicotin.
+
+[Sidenote: Effects on Animals and Man]
+
+By means of an ingenious apparatus, Zhebrovski,[44] a Russian
+investigator, compelled rabbits to smoke cigaret tobacco for a period of
+6 to 8 hours daily. Some died within a month, and showed changes in the
+nerve-ganglia of the heart. Others established a tolerance similar to
+that exhibited by habitual smokers, but upon being killed at the end of
+five months, degenerative changes similar to those produced by the
+injection of nicotin were found, viz., hardening of the blood vessels.
+There is, indeed, no difficulty in producing the characteristic effects
+of nicotin by administering tobacco smoke, either in man or in
+animals.[45]
+
+Nicotin causes brief stimulation of brain and spinal cord, followed by
+depression. There is an increased flow of saliva, followed by a
+decrease (large doses diminish it at once) and often nausea, vomiting
+and diarrhea. The heart action is at first slowed and the blood pressure
+increased. Subsequently there is a depression of the circulation, with
+rapid heart action and lowered blood pressure. In habitual smokers, this
+preliminary stimulation may not occur. The stimulating effect on the
+brain is so brief that tobacco can not properly be termed a stimulant.
+Its effect is narcotic or deadening. Those who fancy that their thoughts
+flow more readily under the use of tobacco are in the same case with any
+other habitue whose thoughts can not flow serenely except under his
+accustomed indulgence. That a sound healthy man, who has never been
+accustomed to the use of tobacco, can do better mental or physical work
+with tobacco than without it has never been shown. Indeed, such
+experiments as have been made on students and others show to the
+contrary.[46]
+
+The statistics presented by Prof. Fred. J. Pack are of interest in this
+connection.
+
+In six educational institutions the students competing for places on the
+football team were grouped as follows:
+
+ ------------------------+-----------+-----------+------------
+ | Number | Number | Per Cent.
+ Institution. | Competing |Successful.|Successful.
+ |for Places.| |
+ ------------------------+-----------+-----------+------------
+ _Institution A._ | | |
+ Smokers | 11 | 2 | 18.2
+ Non-smokers | 19 | 11 | 57.9
+ _Institution B._ | | |
+ Smokers | 10 | 4 | 40
+ Non-smokers | 25 | 17 | 68
+ _Institution C._ | | |
+ Smokers | 28 | 7 | 25
+ Non-Smokers | 17 | 14 | 82
+ _Institution D._ | | |
+ Smokers | 28 | 11 | 39.3
+ Non-smokers | 15 | 10 | 66.6
+ _Institution E._ | | |
+ Smokers | 10 | 7 | 70
+ Non-smokers | 15 | 12 | 80
+ _Institution F._ | | |
+ Smokers | 6 | 0 | 0
+ Non-smokers | 26 | 15 | 57.7
+ ------------------------+-----------+-----------+------------
+
+
+ SCHOLASTIC STANDING
+
+ ---------+-------+-------++--------+-------+--------
+ Institu-|Smoker.| Non- ||Institu-|Smoker.| Non-
+ tion. | |smoker.|| tion. | |smoker.
+ ---------+-------+-------||--------+-------+--------
+ A | 65.2 | 69.8 || G | 74.0 | 75.0
+ B | 64.7 | 74.6 || H | 75.2 | 79.4
+ C | 78.8 | 81.1 || I | 81.6 | 88.4
+ D | 75.8 | 77.6 || J | 78.5 | 81.3
+ E | 84.6 | 84.8 || K | 74.0 | 84.6
+ F | 69.6 | 71.3 || L | 77.3 | 77.6
+ ---------+-------+-------++--------+-------+--------
+
+The following table shows the relative scholastic standing of smokers
+and non-smokers:
+
+ ------------+--------------+-----------+-------------
+ | Number | Total | Average
+ | of Men. | Mark. | Mark.
+ ------------+--------------+-----------+-------------
+ Smokers | 81 | 6,034 | 74.5
+ Non-smokers| 101 | 8,021 | 79.4
+ ------------+--------------+-----------+-------------
+
+Twelve institutions reporting:
+
+ ------------+--------------+-----------+-------------
+ | Number | Highest | Lowest
+ | of Men. | Marks. | Marks.
+ ------------+--------------+-----------+-------------
+ Smokers | 81 | 4 | 12
+ Non-smokers| 101 | 11 | 6
+ ------------+--------------+-----------+-------------
+
+ ---------------------------+-----------+-------------
+ Number of | Highest | Lowest
+ Men. | Marks. | Marks.
+ ---------------------------+-----------+-------------
+ 101 non-smokers furnish | 11 | 6
+ 101 smokers would furnish | 5 | 15
+ ---------------------------+-----------+-------------
+
+ ------------+------------+----------------+----------
+ | Number | Total |
+ | of Men. | Conditions | Average.
+ | | and Failures. |
+ ------------+------------+----------------+----------
+ Smokers | 82 | 70 | .853
+ Non-smokers| 98 | 48 | .439
+ ------------+------------+----------------+----------
+
+[Sidenote: Tobacco Smoking Athletes]
+
+Prof. Pack's conclusions were as follows:
+
+ 1. Only half as many smokers as non-smokers are successful in the
+ "try outs" for football squads.
+
+ 2. In the case of able-bodied men smoking is associated with loss of
+ lung capacity amounting to practically 10 per cent.
+
+ 3. Smoking is invariably associated with low scholarship.
+
+There have of course been many notable instances of high scholarship and
+prodigious mental achievement by heavy smokers. Such exceptions,
+however, do not affect conclusions derived from the study of average
+groups.
+
+Hitherto figures on smoking and athletics have been open to question
+because comparisons were made between groups that are not of necessity
+of the same physical and mental type, having no important difference
+except in the use of tobacco. But Prof. Pack has sought to avoid this
+objection. As he points out, the football squad is probably as nearly a
+homogeneous group as it is possible to find. It seems reasonable to
+account for the inferior physical and mental work of these particular
+groups of smokers on the theory that in the main the well known toxic
+effects of tobacco are sufficient to create this difference.
+
+Dr. George J. Fisher,[47] in a series of careful tests found:
+
+ 1. Cigaret smoking caused an increase in the heart rate.
+
+ 2. Cigaret smoking maintained a blood pressure which, under the
+ circumstances of the experiment, would otherwise have dropped.
+
+ 3. Cigar smoking caused a considerable increase in heart rate and
+ blood pressure.
+
+ 4. In a number of instances, in the cigar test, the heart was
+ unable to maintain, with a vertical position, the increased blood
+ pressure found in the horizontal position, showing a disturbance of
+ the control of the blood vessels. This latter effect was more
+ pronounced in tests taken on non-smokers.
+
+ 5. It was also noted that smoking was not conducive to concentration
+ upon the reading, which the men attempted during the tests.
+
+Bush,[48] in a series of tests on each of 15 men in several different
+psychic fields found the following conditions among smoking students
+immediately after the period of smoking was completed:
+
+ 1. A 101/2 per cent. decrease in mental efficiency.
+
+ 2. The greatest actual loss was in the field of imagery,
+ 22 per cent.
+
+ 3. The three greatest losses were in the fields of imagery,
+ perception and association.
+
+ 4. The greatest loss, in these experiments, occurred with cigarets.
+
+Bush ascribed these effects to pyridin, claiming that his experiments
+failed to reveal nicotin in the tobacco smoke, except in a very small
+proportion in that of cigarets.
+
+Tests for nicotin in smoke are beset with many difficulties and possible
+fallacies which have in the past misled investigators into apparently
+determining that tobacco smoke contained no nicotin, but simply
+decomposition products.
+
+Pyridin is unquestionably present in tobacco smoke, and is a poisonous
+substance, although less so than nicotin. It is not found, however, in
+chewing tobacco, and as the clinical effects of chewing tobacco are
+apparently identical with those of smoking tobacco, very strong and
+universally accepted chemical proof of the absence of nicotin from
+tobacco smoke must be awaited before accepting such a conclusion.
+(See([41]), ([42]), ([43]) in bibliography.)
+
+Cigaret smoking is a time waster; that is, it breaks up the power of
+attention, as few smokers are satisfied with one cigaret and the mere
+physical act of lighting a fresh cigaret disturbs the continuity of
+thought and work. Dr. W. J. Mayo[49] calls attention to the fact that
+according to his observations research scholars who smoke cigarets have
+not done well.
+
+[Sidenote: Insurance Experience on Tobacco Smokers]
+
+Only one insurance company, the New England Mutual,[50] has published
+any experience on tobacco users. This covered a period of 60 years and a
+body of 180,000 policyholders, as follows:
+
+RATIO OF ACTUAL TO EXPECTED MORTALITY.[M]
+
+ -------------------------------------------------------
+ ABSTAINERS. | RARELY USE. | TEMPERATE. | MODERATE.
+ --------------|-------------|------------|-------------
+ Tobacco, 59% | 71% | 84% | 93%
+ Alcohol, 57% | 72% | 84% | 125%
+ -------------------------------------------------------
+
+[M] The standard here used is the American Experience Table, which is
+largely an artificial table upon which premiums are based, but which
+provides for a much higher mortality than the average companies sustain.
+For example, the actual mortality of the New England Mutual in 1913 was
+57 per cent. of the expected.
+
+[Sidenote: Interpretation]
+
+Fifty-nine per cent. of the expected mortality means that where,
+according to the premium tables, 100 were expected to die, only 59
+actually died.
+
+The general class of risks in this company were of excellent quality, as
+the figures show. Nevertheless, the abstainers exhibited a far lower
+mortality than that experienced by the general class.
+
+Dr. Edwin Wells Dwight, who presented the figures, urged caution in
+their interpretation, suggesting that the low mortality among
+abstainers, both from alcohol and tobacco, might well be due to a more
+conservative habit of living. Furthermore, as the abstainers from
+alcohol were not separated from the abstainers from tobacco in this
+analysis a perfect comparison can not be made; but our knowledge of the
+toxic effects of both these narcotics and the preceding statistics of
+Doctor Pack justify us in assigning to tobacco a positively unfavorable
+effect.
+
+[Sidenote: Poisonous Effects]
+
+Experiments on animals with nicotin extracts from tobacco and inhalation
+of tobacco smoke have produced hardening of the large arteries. Clinical
+observation by some of the world's best authorities indicates that the
+same conditions are brought about in man by heavy smoking.[51]
+
+Disturbance of the blood pressure, rapid heart action, shortness of
+breath, palpitation of the heart, pain in the region of the heart, are
+important effects. Tobacco heart is often lightly spoken of because the
+abandonment of the habit will often restore the heart to its normal
+condition, but tobacco heart sometimes causes death, especially under
+severe physical strain or in the course of acute disease, such as
+typhoid or pneumonia. Surgeons[52] have noted failure to rally after
+operation in tobacco users, who are, of course, deprived of their
+accustomed indulgence immediately before and after operation. It is
+probable that many such cases pass unrecognized, although the alcoholic
+is usually supplied the narcotic his system demands.
+
+Cannon, Aub, and Binger[53] have also shown that nicotin stimulates the
+adrenal glands, small organs adjacent to the kidneys, which secrete a
+substance that in excess powerfully affects the blood vessels,
+constricting them and temporarily increasing the blood pressure. This
+influence may be partly responsible for the change in the blood vessels
+noted in heavy smokers.
+
+Excessive smoking is often an important factor in causing insomnia.
+
+Blindness or tobacco amblyopia, a form of neuritis, is not an uncommon
+affection among smokers. There is also often an irritant effect on the
+mucous membranes of eyes from the direct effect of the smoke.
+
+Catarrhal conditions of the nose, throat and ear have also been noted.
+
+Acid dyspepsia is a common affection among smokers.
+
+Few people realize that so many ingredients in tobacco and tobacco smoke
+are deadly poisons. Few people know that one drop of nicotin on the
+unbroken skin of a rabbit will produce death.[54] Two drops on the
+tongue of a dog or cat will prove fatal; moreover, fatal poisonings
+have occurred in man from swallowing tobacco and even from external
+application of strong solutions. A case was recently reported from New
+Haven of fatal poisoning in a baby,[55] who had been fed from a milk
+bottle and milk-mixture in which some tobacco had been accidentally
+spilled.
+
+
+SUMMARY
+
+From the mass of evidence and opinion with which medical literature is
+loaded, a few salient facts stand out:
+
+First: Tobacco and its smoke contain powerful narcotic poisons.
+
+Second: It has never been shown to exert any beneficial influence on the
+human body in health, and it is not even included in the United States
+Pharmacopoeia as a remedy for disease, notwithstanding the claims that
+are made for its sedative effects and its value as a solace to mankind.
+If these benefits are real and dependable, they should be made available
+in exact dosage and applied therapeutically. If they are not real and
+dependable in a medical sense, they are not real and safe as a mere
+drug indulgence.
+
+Third: The symptoms following tobacco-smoking are identical with the
+effects of tobacco-chewing among those not accustomed to its use; hence,
+any collateral psychic effect, such as the sight of smoke, the
+surrounding, etc., are of minor importance in establishing the habit.
+The main charm to the smoker is the drug effect, as in any other similar
+indulgence. Nicotinless tobacco is not popular, notwithstanding the
+efforts of the French and Austrian Governments to make it so.
+
+Fourth: Fortunately, the sedative drug effect is so slight, as compared
+to that of other narcotics--opium, alcohol, cocaine, etc.--that the
+tobacco habit is less seductive and may be broken with comparative ease
+and is therefore less harmful morally. Men who have smoked or chewed
+steadily for 40 years have been known to give up the habit without
+experiencing much physical discomfort. Like any other habit, however,
+there is a tendency to increasing indulgence, and this is a risk that
+the smoker takes, just as does the alcohol user or the opium habitue who
+begins with so-called moderate indulgence.
+
+Fifth: The well-known effects of tobacco on the heart and circulation
+should lead one to pause and consider the possible cost of this
+indulgence, especially as--
+
+Sixth: It is difficult to determine, years in advance, whether or not
+one is endowed with sufficient resistance to render so-called moderate
+smoking comparatively harmless.
+
+Seventh: The vital statistics show that diseases of the heart and
+circulation are rapidly increasing in this country in which--
+
+Eighth: The per capita consumption has rapidly increased in recent
+years, while--
+
+Ninth: In the United Kingdom, where these diseases are decreasing, there
+has been no material increase in the use of tobacco, and the per capita
+consumption is less than one-third that of the United States.
+
+[Sidenote: Increase of Smoking]
+
+In 1880 the annual per capita consumption of tobacco in the United
+States was about 5 lbs., while in 1914 it had risen to more than 7 lbs.
+In the United Kingdom the per capita consumption is about 2 lbs., and
+there has been no material increase in recent years.
+
+The cigaret bill, in particular, has grown enormously, having more than
+doubled in the past five years, while there has been a slight increase
+in the consumption of cigars, smoking tobacco, chewing tobacco and
+snuff, as shown in the following table:[56]
+
+ ------------------------------------------------------------------------
+ Fiscal | | | Tobacco, |
+ Year | Cigars | Cigarets | Chewing and | Snuff
+ | | | Smoking |
+ --------+----------------+----------------+---------------+-------------
+ 1910 | 8,213,356,504 | 7,884,748,515 | 436,608,898 | 31,969,111
+ 1911 | 8,474,962,786 | 9,254,351,722 | 380,794,673 | 28,146,833
+ 1912 | 8,350,119,103 | 11,239,536,803 | 393,785,146 | 30,079,482
+ 1913 | 8,732,815,703 | 14,294,895,471 | 404,362,620 | 33,209,468
+ 1914 | 8,707,625,230 | 16,427,086,016 | 412,505,213 | 32,766,741
+ |----------------+----------------+---------------+-------------
+ Total | 42,478,879,326 | 59,100,618,527 | 2,028,056,550 | 156,171,635
+ ------------------------------------------------------------------------
+
+Tenth: The poetic effusions of the lovers of the weed are no safer guide
+than the exaggerated and intemperate denouncements of people who have
+idiosyncrasies against tobacco and simply hate it.
+
+Eleventh: Those who now smoke should have a thorough physical
+examination to determine the condition of the heart and blood vessels.
+This examination should be repeated at least annually, in order to
+detect any adverse influence on the circulation.
+
+
+_REFERENCES_
+
+[38] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, I,
+p. 944.
+
+[39] French Department of Agriculture, Compt. Rend. Acad. de Science,
+CLI, p. 23.
+
+[40] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15; _A New Method for the
+Determination of Nicotin in Tobacco_, U. S. Department of Agriculture,
+Bureau of Plant Industry, Bulletin No. 102, July 6, 1907, p. 12.
+
+[41] Lehmann, K. B.: _Untersuchungen ueber das Tabakrauchen_, Munchen,
+med. Wchnschr., 1908, LV, pp. 723-25; _The Physiological Action of
+Tobacco Smoke_, Med. Rec., 1908, LXXIII, pp. 738, 739.
+
+[42] _The Toxic Factor in Tobacco_, The Lancet (London), 1912, II,
+pp. 944-947.
+
+[43] Garner, W. W.: _The Relation of Nicotin to the Burning Quality of
+Tobacco_, U. S. Department of Agriculture, Bureau of Plant Industry,
+Bulletin No. 141, Sept. 30, 1909, p. 15.
+
+[44] Zhebrovsky, E. A.: _The Effect of Tobacco Smoke upon the Blood
+Vessels of Animals_, Russky Vratch, 1907, VI, p. 189; 1908, VII,
+pp. 429-431; Med. Rec, 1908, LXXXIV, pp. 408, 409.
+
+[45] John, H.: Editorial, Jour. A. M. A., 1914, LXII, pp. 461-2; _Ueber
+die Beeinflussung des systolischen und diastolischen Blutdrucks durch
+Tabakrauchen_, Ztschr. f. exper. Path. u. Therap., 1913, XIV,
+pp. 352-365; Pawinski, J.: _Ueber den Einfluss unmassigen Rauchens (des
+Nikotins) auf die Gefaesse und das Herz_, Ztsch. f. klin. Med., Berl.,
+1914, LXXX, pp. 284-305.
+
+[46] Pack, Frederick J.: _Smoking and Football Men_, Popular Science
+Monthly, 1912, LXXXI, p. 336.
+
+[47] Fisher, George J. [Monograph not yet published.]
+
+[48] Bush, Arthur D.: _Tobacco Smoking and Mental Efficiency_, N. Y.
+Med. Jour., 1914, XCIX, pp. 519, 529.
+
+[49] Mayo, Wm. J.: Personal communication.
+
+[50] Dwight, Edwin Wells: Proc. Assoc. Life Ins. Med. Dir., Oct., 1911,
+II, p. 474.
+
+[51] Favarger, Heinrich: _Experimentelle und klinische Beitraege zur
+chronischen Tabakvergiftung_, Wien. klin. Wchnschr., 1914, XXVII,
+pp. 497-501; _Experimental and Clinical Study of Chronic Tobacco
+Poisoning_, Jour. A. M. A., 1914, LXII, p. 1764; Pekanovits. _Effects of
+Tobacco Smoking_, Jour. A. M. A., 1914, LXXII, p. 1907.
+
+[52] Bangs, L. Bolton: _Some Observations on the Effects of Tobacco in
+Surgical Practice_, Medical Record, LXXIII, March 4, 1908,
+pp. 421-23-51.
+
+[53] Cannon, Aub. Binger: _Effect of Nicotin Injection on Adrenal
+Secretion_, Jour. Pharm. and Exper. Therap., 1912, p. 381; Editorial,
+_Nicotin and Adrenals_, Jour. A. M. A., 1912, LXIII, p. 1287.
+
+[54] Hare, Hobart Amory: Fiske Prize Dissertation, No. 34, p. 1884.
+Dixon, A. S.: Proceedings of the Academy of Natural Sciences,
+Philadelphia, Nov. 11, 1884.
+
+[55] Reynolds, H. S.: Jour. A. M. A., May 30, 1914, LXII, p. 1723.
+
+[56] Annual Report of the Commissioner of Internal Revenue, 1914, p. 34,
+Government Printing Office, Washington, D. C.
+
+ * * * * *
+
+Bamberger, J.: _Hygiene of Cigar Smoking_, Abstr. Jour. A. M. A., 1904,
+XLIII, p. 706; Zur Hygienie des Rauchens, Munchen. med. Wchnschr., 1904,
+LI, pp. 1344-1345.
+
+Current Comment: _Some New Evidence on the Tobacco Question_, Jour.
+A. M. A., 1912, LIX, p. 1798.
+
+Editorial: _The Pharmacology of Tobacco Smoke_, Jour. A. M. A.. 1909,
+LII, p. 386.
+
+Editorial: _The Use of Tobacco_, Jour. A. M. A., 1910, LX, p. 32.
+
+Editorial: _Tobacco-Smoking and Circulation_, Jour. A. M. A., 1914,
+XLII, p. 461.
+
+Hochwart, L. Von Frankl: _Die Nervoesen, Erkrankungen der Tabakraucher_,
+Deutsch. med. Wchnschr., 1911, XXXVII, pp. 2273, 2321.
+
+Index Catalogue of the Library of the Surgeon-General's Office, second
+series, XVIII, pp. 297-306.
+
+Larrabee, R. C.: _Tobacco and the Heart_, Abstr. Jour. A. M. A., 1903,
+XLI, p. 50. Read before the Massachusetts Medical Society, June, 1903.
+
+Pel: _Un cas de psychose tabagique_, Ann. med. Chir., 1911, XIX,
+p. 171.
+
+
+
+
+SECTION VI
+
+AVOIDING COLDS
+
+
+[Sidenote: Infection]
+
+Bacteria play a part in most colds. In some cases there is a general
+infection, with local symptoms, as in grippe; in others there is a local
+infection, with mixed classes of bacteria. It is probable that these
+various forms of bacteria are constantly present in the nasal
+secretions, but do not cause trouble until the local resistance or the
+general resistance is in some way lowered.
+
+[Sidenote: Nasal Obstruction]
+
+In many, the susceptibility to colds is due to abnormalities in the nose
+or throat. Nasal obstruction is a very common condition. The nose, like
+the eye, is usually an imperfect organ. These obstructions are often the
+result of adenoids in childhood, which interfere with the proper
+development of the internal nasal structures. Malformation of the teeth
+and dental arches in childhood are frequent and often neglected causes
+of nasal obstruction. Such malformations are caused by the arresting of
+the growth of the upper jaw and nasal structures. Correction of the
+deformity of the arches often renders nasal surgery unnecessary. Such
+conditions not only predispose to colds, but increase their severity and
+the danger of complicating infection of the bony cavities in the skull
+that communicate with the nose. They also increase the liability to
+involvement of the middle ear and of the mastoid cells which are located
+in the skull just behind the ear. The importance, therefore, of having
+the nose and throat carefully examined, and of having any diseased
+condition of the mucous membrane or any obstruction corrected must be
+apparent. All who suffer from recurrent colds should take this
+precaution before winter sets in.
+
+[Sidenote: General Resistance]
+
+If the nasal passages are put in a healthy condition, strict obedience
+to the rules of individual hygiene will almost wholly prevent colds. In
+fact, except where actual nasal defects exist, the frequency of colds is
+usually a fair indication of how hygienically a person is living. The
+following points need especial emphasis, though they repeat in some
+cases what has already been said in the text.
+
+[Sidenote: Skin Training]
+
+It is a familiar fact that exposure and chilling will often produce a
+cold. This is usually due to the fact that the nerve centers
+controlling the circulation of the skin are over-sensitive, and exhibit
+a sort of hair-trigger reaction to exposure, causing a disturbance of
+the circulation, and of the heat-regulating machinery of the body of
+which the spongy shelf-like turbinated bones in the nose are an
+important part. Skin training, then, appears to be the first hygienic
+steps toward establishing a resistance to colds.
+
+Such training for the skin may be secured by various means. One should
+first accustom himself to a gentle draft.
+
+Cool bathing, to a point that produces a healthy reaction, is another
+important feature of skin training.
+
+Cold bathing, by those affected with kidney trouble, is not advisable,
+but delicate individuals, who cannot react well to the cold bath, can
+greatly increase their resistance by graduated cool bathing performed as
+follows: Standing in about a foot of hot water, one may rub the body
+briskly with a wash cloth wrung out of water at about 80 degrees F. and
+reduced day by day until it is down to 50 degrees F. Following this the
+cold douche or affusion may be taken (water quickly dashed from a
+pitcher) beginning at 90 degrees F. and daily reducing until
+50 degrees F. is reached, or just before the point where an agreeable
+reaction ceases to follow.
+
+[Sidenote: Light Clothing]
+
+The wearing of loose, porous clothing, and the air bath--exercise in a
+cool room without clothing--are also valuable measures in skin training.
+Very heavy wraps and fur coats should be worn only during unusual
+exposure, as in driving or motoring. Outer clothing should be adapted to
+the changes in the weather, and medium-weight underclothing worn
+throughout the winter season. Office-workers and others employed indoors
+are, during the greater part of the day, living in a summer temperature.
+The wearing of heavy underclothing under such conditions is debilitating
+to the skin and impairs the resisting power.
+
+Overheated rooms should also be avoided for the same reason. In rooms
+where people are moving about, the temperature should not be allowed to
+rise above 65 degrees. In ordinary offices or dwelling rooms, the
+temperature should not be allowed to rise above 68 degrees and adequate
+ventilation should be provided.
+
+[Sidenote: Fresh Air]
+
+Living out of doors, especially sleeping out, gives the skin exercise,
+and further keeps fresh air in the lungs. It is one of the foremost
+methods of prevention against colds. Army men remark that so long as
+they are out of doors, even if exposed to bad weather, they almost never
+catch cold, but do so often as soon as they resume living in houses.
+
+Long breaths taken slowly and rhythmically, say ten at a time and ten
+times a day are helpful.
+
+[Sidenote: Constipation]
+
+Constipation predisposes to colds, and should be vigorously combated by
+proper diet and exercise, and regular habits of attention to the bowel
+function.
+
+[Sidenote: Overeating]
+
+Overeating frequently leads to nasal congestion. Eat lightly, using
+little meat or other high protein foods such as white of eggs, and
+thoroughly masticate the food.
+
+[Sidenote: Fatigue]
+
+Avoiding undue fatigue will help greatly in preventing colds.
+
+[Sidenote: Nasal Toilet]
+
+The regular use of nasal douches is not advisable. The mucous membrane
+of the nose is intolerant of watery solutions, and a chronic congested
+condition or even infection of air cavities in the skull can be brought
+about by the constant use of sprays and douches. Where special
+conditions render it necessary, these should be used only on the advice
+of a physician. When the nose is clogged with soot or dust, a very
+gentle spray of a warm, weak solution of salt and water, in the anterior
+nostrils, may do no harm. Picking of the nose should be strictly
+avoided. This is a fertile cause of infection. In blowing the nose care
+should be taken to close one nostril completely and to blow through the
+other without undue force. Otherwise, infection may be carried into the
+ear passages or the cavities communicating with the nose and give rise
+to serious trouble. When suffering from a cold, gauze or cheese-cloth
+should be used instead of a handkerchief and burned after use. Sneeze
+into the gauze, and thus avoid spraying infection into the surrounding
+atmosphere.
+
+[Sidenote: Emergency Treatment of Colds]
+
+After one has actually caught cold the rules above given for preventing
+a cold are in most particulars reversed. One should then avoid drafts,
+variable temperature and any severe "skin gymnastics." The paradox, that
+exposure to drafts is preventive of colds, but is likely to add to the
+cold after it is caught, is not more surprizing than the paradox that
+exercise keeps a man well, but that when he is sick it is better to
+rest.
+
+After a cold has actually been contracted, the great effort should be to
+keep the body thoroughly warm, especially the feet. To accomplish this
+it is often the wisest course for one who has a cold to remain in bed a
+full day at the outset.
+
+Medical treatment by a physician can always mitigate and shorten the
+duration of a cold and lessen the danger of complications, the symptoms
+of which can not always be appreciated by the patient.
+
+Among the most effective home remedies for a cold are the hot foot-bath,
+110-115 degrees F., a hot drink (e.g. hot flaxseed tea), a thorough
+purge, and rubbing the neck and chest with camphorated oil. The hot
+foot-bath should usually last 20 minutes, and be taken in a very
+thorough manner, the body enveloped in a blanket. After taking the bath,
+the patient should go directly to bed, and not move about and neutralize
+its good results.
+
+A general neutral bath not above 100 or below 95 degrees is very restful
+to the skin and nerves as they have absolutely nothing to do to cope
+with temperatures above or below that of the body, since the neutral
+bath has the same as that of the body. One can remain in such a bath
+even for hours, if one has the time, but in getting out, it is very
+important to be in a very warm room and to dress quickly. In fact there
+is very considerable danger of catching cold at this time if great care
+is not taken.
+
+If one does not remain in bed, it is generally safer to keep indoors.
+The air of the room should be kept as fresh as possible without
+subjecting one's self to a draft and should also be kept humidified,
+especially in winter when it is apt to be exceedingly dry. Either
+excessive dryness or excessive moisture is a strain on the mucous
+membrane, which is the directly diseased organ in the case of a cold. If
+the day is still and sunny, being out of doors, if well protected from
+any chill, may help to get rid of one's cold, but on a damp windy day
+the chances are one will add to the cold.
+
+As to eating, it is sometimes wise to absolutely fast by skipping a meal
+or two, using nothing but water or water with agar-agar, or food which
+has bulk but little food value, such as green vegetables or fruit. The
+common idea that one should "stuff a cold and starve a fever" is most
+erroneous and comes apparently from a misunderstanding of the meaning of
+this adage which, originally, it would appear, was not meant in the
+imperative sense at all, but as follows: "If you stuff a cold, you will
+have to starve a fever."
+
+It should be added that whisky and heavy doses of quinine are distinctly
+deleterious and should be avoided, as should all quack remedies and
+catarrh cures; there are more effective remedies which carry no
+possibilities of harm.
+
+When one is getting over a cold it is a good time to resolve to avoid
+catching colds altogether, which for the average person can be
+substantially accomplished by following the above suggestions. The tax
+on one's time thus required is far less than the tax required by the
+colds themselves. The authors of this book know of persons who have
+scarcely lost a day's work from colds or other ailments for decades at a
+time simply by using a little self-control and common sense at critical
+times.
+
+
+
+
+SECTION VII
+
+SIGNS OF INCREASE OF THE DEGENERATIVE DISEASES
+
+
+The fact that in the United States the general death rate has steadily
+fallen for the past several decades, a phenomenon common to all
+civilized countries, is accepted by many as evidence of a steady gain in
+National Vitality. That there has been a gain in vitality in the younger
+age groups is unquestionably true, but this gain has served to mask a
+loss in vitality at the older age periods.
+
+This latter phenomenon, a rising mortality in elderly life, is something
+almost peculiar to the United States. It is not exhibited in the
+mortality statistics of the leading European countries. In those
+countries the fall in the death rate has not been due solely to a
+reduction of mortality in infancy and adult life through the conquest of
+diseases of children, tuberculosis and other communicable diseases.
+England and Wales, Denmark, Norway, Sweden and Prussia show improved
+mortality at every age period.
+
+The charts in this section show the trend of mortality in this country
+during 30 years at the various ages of life, and also the trend of
+mortality in the two great classes of diseases: the communicable, which
+affect more emphatically the young lives, and the degenerative or
+regressive class of diseases, which affect chiefly those in middle life
+and old age.
+
+It seems evident that unless this increased mortality is due to some
+unknown biologic influence or to the amalgamation of the various races
+that constitute our population, it must be ascribed, in a broad sense,
+to lack of adaptation to our rapidly developing civilization.
+
+Whether or not there is one principal cause that determines the
+unfavorable trend of mortality in this country as compared to other
+civilized nations has not yet been conclusively shown.
+
+ [Illustration: INCREASES AND DECREASES IN DEATH RATE BY AGE PERIODS
+ MASS. & N.J. 1880-1910
+ L.E.I. Inc.
+ ENGLAND & WALES IN BROKEN LINE]
+
+This chart exhibits the trend of the death rate from all causes, by age
+periods. The decreases are below the center line and the increases above
+it.
+
+It will be noted that the American decreases in the younger ages were
+not as great as in England and Wales, that they changed to _increases_
+about age 45 and continued to increase in each age group thereafter,
+while in England and Wales the decline _occurred at all ages_.
+
+ NOTE.--Massachusetts and New Jersey are used as a basis because they
+ were the only States in 1880 where sufficiently reliable comparative
+ statistics could be had. These records were accepted by the national
+ government, and these States really constituted the registration
+ area in that year. There were also fifteen cities outside these
+ States where comparisons were possible.
+
+ [Illustration: DEATH RATE REGISTRATION AREA
+ (PER 10,000 LIVING)
+ ORGANIC DISEASES
+ L.E.I. INC
+ ENGLAND & WALES DOTTED LINES]
+
+This chart shows that in the United States registration area, the
+mortality from diseases of the heart, blood vessels and kidneys
+increased 41 per cent. during the period 1890-1910, while in England and
+Wales (shown by the dotted lines) during the same period there was a
+decrease in the mortality from these maladies.
+
+[Illustration: OCCUPIED MALES INCREASES-DECREASES FROM CERTAIN DISEASES]
+
+This chart comparing 1900 with 1890 (1900-1910 not yet available) shows
+the sharp upward trend in the mortality from organic disease among males
+in gainful occupations, and the downward trend in the mortality from
+communicable disease in the same group. This heavy and increasing loss
+from chronic disease occurs among our most valuable lives--those of the
+breadwinners.
+
+
+
+
+SECTION VIII
+
+COMPARISON OF DEGENERATIVE TENDENCIES AMONG NATIONS
+
+
+ DEATH RATE PER 1,000 OF POPULATION BY AGE PERIODS IN THE UNITED
+ STATES[N] AND IN VARIOUS EUROPEAN COUNTRIES.[O]
+ +-------+------+--------------+--------------+--------------+--------------+
+ | | | | | | |
+ | | U. S.| PRUSSIA | FRANCE | ITALY | SWEDEN |
+ | | Reg. | 1900-01 | 1899-1902 | 1899-1902 | 1891-00 |
+ | Ages | Area | | | | |
+ | | 1900 | | | | |
+ | |P'sons|--------------+------+-------+------+-------+------+-------+
+ | | | Males| Fem. | Males| Fem. | Males| Fem. | Males| Fem. |
+ +-------+------+------+-------+------+-------+------+-------+------+-------+
+ |Under 1|165.4 | 221.8| 189.4 | ... | ... | 174.8| 158.3 | ... | 101.6 |
+ |1 | 46.6 | ... | ... | ... | ... | ... | ... | ... | ... |
+ |2 | 20.5 | ... | ... | ... | ... | ... | ... | ... | ... |
+ |3 | 13.2 | ... | ... | ... | ... | ... | ... | ... | ... |
+ |4 | 9.4 | ... | ... | ... | ... | ... | ... | ... | ... |
+ |Under 5| 52.1 | 24.3| 23.4 | 56.9| 48.5 | 38.4| 39.8 | ... | 36.9 |
+ | 5-9 | 5.2 | 4.9| 5.1 | 4.6| 4.6 | 6.1| 6.7 | ... | 5.9 |
+ |10-14 | 3.3 | 2.7| 3.0 | 2.9| 3.5 | 3.2| 3.8 | ... | 3.6 |
+ |15-19 | 5.2 | 4.2| 3.7 | 4.9| 5.2 | 4.6| 5.4 | 4.6| 4.7 |
+ |20-24 | 7.5 | 5.8| 4.7 | 7.8| 6.4 | 6.8| 7.0 | 6.7| 5.7 |
+ |25-29 | 8.6 | 5.8| 6.0 | 8.0| 8.0 | 6.7| 7.6 | 6.6| 6.1 |
+ |30-34 | 9.4 | 6.7| 6.7 | 8.5| 7.8 | 6.7| 7.9 | 6.7| 6.5 |
+ |35-39 | 11.0 | 9.0| 7.8 | 10.5| 8.8 | 7.5| 8.6 | 7.6| 7.2 |
+ |40-44 | 12.2 | 12.1| 8.6 | 12.7| 9.7 | 9.3| 9.1 | 8.8| 7.9 |
+ |45-49 | 15.2 | 15.9| 10.0 | 15.1| 10.9 | 11.4| 9.6 | 10.7| 8.6 |
+ |50-54 | 19.1 | 21.2| 13.8 | 19.1| 14.5 | 15.7| 12.9 | 13.7| 10.9 |
+ |55-59 | 26.3 | 28.3| 20.4 | 26.6| 20.5 | 21.0| 17.7 | 18.6| 14.3 |
+ |60-64 | 35.1 | 39.5| 31.4 | 37.4| 30.5 | 33.5| 30.9 | 26.1| 21.3 |
+ |65-69 | 52.2 | 57.8| 50.3 | 54.5| 47.1 | 50.2| 48.8 | 39.5| 33.8 |
+ |70-74 | 75.2 | 87.0| 78.9 | 86.9| 77.7 | 85.4| 87.4 | 62.0| 54.8 |
+ |75-79 |110.5 | 132.5| 125.3 | 130.7| 120.6 | 134.3| 138.5 | 101.3| 90.1 |
+ |80-84 |165.8 | 199.3| 186.6 | ... | ... | 214.5| 215.6 | ... | ... |
+ |85-89 |241.3 | 283.6| 271.4 | 221.9| 219.8 | 317.1| 307.3 | 197.8| 179.6 |
+ |90-94 |339.2 | 395.2| 345.6 | ... | ... | ... | ... | ... | ... |
+ |95-over|418.9 | 404.8| 402.1 | ... | ... | 391.7| 369.1 | ... | ... |
+ +-------+------+------+-------+------+-------+------+-------+------+-------+
+
+NOTE: In 1900 or thereabouts, the death rates at the middle ages of life
+were heavier in the United States than in Prussia, France, Italy, and
+Sweden. Since then the death rates in the United States at these ages
+have grown even greater.
+
+In the foreign countries the death rate by persons can be approximated
+by adding the rates for males and females of same age and dividing by
+two.
+
+[N] 12th Census. U. S., 1900, iii. _Vital Statistics_, p. LXXIX.
+
+[O] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+ ENGLAND AND WALES
+
+ Annual Standardized Death Rates, Death Rates at Twelve Groups of Ages,
+ and Infant Mortality, 1841-1910.[P]
+ -----+----+-------------------------------------------------------------
+ |All |
+ |Ages|
+ |(S | DEATHS PER 1,000 PERSONS AT SUBJOINED AGES
+ | t |
+ | a |
+ | n |
+ | d |----+----+----+----+----+----+----+----+----+----+-----+-----
+ Year | a |0- |5- |10- |15- |20- |25- |35- |45- |55- |65- |75- |85
+ | r | -5| -10| -15| -20| -25| -30| -45| -55| -65| -75| -85|and
+ | d | | | | | | | | | | | |up-
+ | i | | | | | | | | | | | |wards
+ | z | | | | | | | | | | | |
+ | e | | | | | | | | | | | |
+ | d) | | | | | | | | | | | |
+ -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+ 1841-|20.6|63.7| 8.7| 5.0| 7.2| 8.8| 9.7|12.1|16.1|28.7|62.0|137.1|295.3
+ 45 | | | | | | | | | | | | |
+ 1846-|22.4|68.7| 9.4| 5.6| 7.7| 9.8|10.9|13.6|18.1|31.4|65.9|145.8|306.6
+ 50 | | | | | | | | | | | | |
+ 1851-|21.7|68.9| 8.6| 5.2| 7.4| 9.0|10.1|12.7|17.2|29.6|62.9|143.2|299.5
+ 55 | | | | | | | | | | | | |
+ 1856-|20.7|66.9| 8.3| 4.7| 6.7| 8.3| 9.4|12.0|16.1|28.4|60.9|136.6|293.4
+ 60 | | | | | | | | | | | | |
+ 1861-|21.4|69.1| 8.4| 4.7| 6.6| 8.4| 9.8|12.6|17.1|30.2|62.4|139.1|298.8
+ 65 | | | | | | | | | | | | |
+ 1866-|21.2|68.1| 7.6| 4.3| 6.2| 8.0| 9.9|12.9|17.6|30.6|63.2|141.7|294.3
+ 70 | | | | | | | | | | | | |
+ 1871-|20.9|64.9| 6.9| 4.0| 5.8| 7.7| 9.6|13.1|18.0|31.6|65.3|141.6|305.2
+ 75 | | | | | | | | | | | | |
+ 1876-|19.8|61.9| 6.1| 3.5| 4.9| 6.5| 8.4|12.3|17.5|31.6|64.7|142.9|311.5
+ 80 | | | | | | | | | | | | |
+ 1881-|18.7|56.6| 5.7| 3.2| 4.6| 6.0| 8.0|11.8|17.2|31.0|63.5|136.1|277.7
+ 85 | | | | | | | | | | | | |
+ 1886-|18.5|56.9| 4.9| 2.8| 4.1| 5.3| 7.2|11.1|17.1|31.8|66.3|139.0|290.3
+ 90 | | | | | | | | | | | | |
+ 1891-|18.5|57.8| 4.6| 2.6| 4.0| 5.0| 6.8|11.0|17.3|32.5|67.3|140.8|274.1
+ 95 | | | | | | | | | | | | |
+ 1896-|17.6|57.6| 4.1| 2.4| 3.5| 4.5| 6.0|10.1|16.2|30.5|64.1|133.6|267.5
+ 1900| | | | | | | | | | | | |
+ 1901-|16.0|50.2| 3.7| 2.2| 3.1| 4.0| 5.4| 8.9|14.9|28.7|59.4|127.3|258.6
+ 05 | | | | | | | | | | | | |
+ 1906-|14.4|41.7| 3.4| 2.0| 2.9| 3.6| 4.8| 7.8|13.7|27.5|58.1|127.0|262.4
+ 10 | | | | | | | | | | | | |
+ -----+----+----+----+----+----+----+----+----+----+----+----+-----+-----
+
+
+ -----------+--------------------
+ Year | Deaths of Infants
+ | under 1 yr. of Age
+ | per 1,000 Births
+ -----------+--------------------
+ 1841-45 | 148
+ 1846-50 | 157
+ 1851-55 | 156
+ 1856-60 | 152
+ 1861-65 | 151
+ 1866-70 | 157
+ 1871-75 | 153
+ 1876-80 | 145
+ 1881-85 | 139
+ 1886-90 | 143
+ 1891-95 | 151
+ 1896-1900 | 156
+ 1901-05 | 138
+ 1906-10 | 117
+ -----------+--------------------
+
+Note improvement since 1890 in death rate at every age period of life.
+
+[P] Seventy-fifth Annual Report of the Registrar General of the Births,
+Deaths, and Marriages in England and Wales, 1912, p. 28.
+
+ DEATH RATES CLASSIFIED BY SEX, AGE, AND GENERAL NATIVITY, NEW YORK
+ STATE: 1900 AND 1910[Q]
+
+ MALE
+ ----------+-------------------+-------------------+-------------------
+ | Native White. | Foreign | Colored.
+ | | Born White. |
+ +---------+---------+---------+---------+---------+---------
+ Age | 1900 | 1910 | 1900 | 1910 | 1900 | 1910
+ Period. | Death | Death | Death | Death | Death | Death
+ | Rate. | Rate. | Rate. | Rate. | Rate. | Rate.
+ ----------+---------+---------+---------+---------+---------+---------
+ All ages | 18.6 | 17.3 | 20.6 | 17.0 | 27.9 | 26.5
+ Under 1 | 180.3 | 154.9 | 166.6 | 104.6 | 410.5 | 313.2
+ 1-4 | 23.0 | 17.5 | 31.6 | 21.7 | 57.0 | 46.6
+ 5-9 | 5.0 | 4.0 | 5.3 | 3.4 | 11.0 | 7.4
+ 10-14 | 3.0 | 2.3 | 2.5 | 2.5 | 8.1 | 7.1
+ 15-19 | 4.6 | 3.9 | 4.9 | 4.3 | 10.2 | 11.3
+ 20-24 | 7.4 | 5.9 | 6.8 | 5.2 | 13.8 | 11.2
+ 25-29 | 9.4 | 7.5 | 7.9 | 5.6 | 14.0 | 11.8
+ 30-34 | 11.3 | 9.6 | 9.3 | 6.9 | 15.5 | 19.6
+ 35-39 | 12.4 | 12.3 | 12.2 | 9.8 | 15.1 | 19.8
+ 40-44 | 13.6 | 13.7 | 15.0 | 13.2 | 19.3 | 23.9
+ 45-49 | 14.7 | 16.6 | 19.8 | 17.7 | 30.9 | 28.7
+ 50-54 | 17.2 | 19.6 | 26.0 | 23.6 | 32.0 | 32.4
+ 55-59 | 22.3 | 27.0 | 34.3 | 35.4 | 43.8 | 45.3
+ 60-64 | 31.0 | 37.4 | 43.4 | 46.9 | 40.5 | 57.4
+ 65-69 | 46.3 | 53.5 | 61.9 | 65.6 | 72.4 | 76.5
+ 70-74 | 67.5 | 72.3 | 82.2 | 85.2 | 90.2 | 77.5
+ 75-79 | 109.4 | 118.1 | 119.4 | 115.7 | 125.0 | 130.6
+ 80-84 | 156.1 | 163.9 | 182.4 | 190.7 | 163.1 | 163.5
+ 85-89 | 243.8 | 246.0 | 239.0 | 243.3 | 122.8 | 183.7
+ 90 & over| 366.7 | 394.9 | 351.0 | 367.6 | 280.0 | 263.2
+ ----------+---------+---------+---------+---------+---------+---------
+
+[Q] Willcox, Walter F., Special Report on Vital Statistics, 33d annual
+report, State Department of Health, State of New York, 1912.
+
+
+ FEMALE
+ ----------+-------------------+-------------------+-------------------
+ | Native White. | Foreign | Colored.
+ | | Born White. |
+ ----------+---------+---------+---------+---------+---------+---------
+ Age | 1900 | 1910 | 1900 | 1910 | 1900 | 1910
+ Period. | Death | Death | Death | Death | Death | Death
+ | Rate. | Rate. | Rate. | Rate. | Rate. | Rate.
+ ----------+---------+---------+---------+---------+---------+---------
+ All ages | 16.1 | 14.4 | 19.7 | 16.2 | 24.7 | 21.7
+ Under 1 | 149.7 | 128.7 | 160.1 | 92.0 | 335.6 | 265.0
+ 1-4 | 21.0 | 16.3 | 30.5 | 18.6 | 49.6 | 40.1
+ 5-9 | 4.8 | 3.8 | 5.0 | 3.9 | 10.1 | 8.6
+ 10-14 | 2.9 | 2.3 | 2.7 | 2.4 | 12.3 | 7.2
+ 15-19 | 4.5 | 3.2 | 3.6 | 3.2 | 8.8 | 9.7
+ 20-24 | 6.8 | 4.9 | 5.8 | 4.0 | 8.8 | 10.9
+ 25-29 | 8.1 | 6.1 | 7.6 | 5.3 | 10.1 | 10.4
+ 30-34 | 8.9 | 7.0 | 9.3 | 6.6 | 12.4 | 11.4
+ 35-39 | 9.3 | 7.7 | 11.0 | 7.9 | 15.1 | 14.3
+ 40-44 | 10.1 | 9.6 | 13.3 | 9.9 | 19.7 | 20.2
+ 45-49 | 12.4 | 11.3 | 16.9 | 13.5 | 19.1 | 20.8
+ 50-54 | 14.9 | 15.0 | 22.2 | 19.1 | 25.4 | 29.8
+ 55-59 | 19.4 | 19.8 | 31.3 | 28.8 | 39.3 | 36.4
+ 60-64 | 25.4 | 27.5 | 41.7 | 41.0 | 52.2 | 49.8
+ 65-69 | 38.2 | 42.7 | 57.0 | 59.4 | 62.0 | 69.6
+ 70-74 | 58.7 | 64.5 | 83.1 | 85.2 | 86.3 | 49.7
+ 75-79 | 93.4 | 96.0 | 117.5 | 115.0 | 110.7 | 96.0
+ 80-84 | 148.7 | 152.7 | 167.5 | 170.2 | 136.8 | 131.7
+ 85-89 | 224.2 | 223.9 | 246.9 | 242.1 | 117.6 | 175.8
+ 90 & over| 326.4 | 339.0 | 355.0 | 348.5 | 183.3 | 222.2
+ ----------+---------+---------+---------+---------+---------+---------
+
+The tables on this and the opposite page show the same general trend of
+mortality in New York State that is exhibited in the Registration States
+generally and wherever reliable statistics are obtainable. It will be
+noted, however, that there is little change in the mortality rate among
+women until age sixty, when a decidedly increased mortality rate is
+shown comparing 1910 with 1900. It will also be noted that this
+unfavorable trend in mortality in later life is manifested among native
+whites, foreign born and colored citizens alike.
+
+
+COMPARISON OF EXPECTATIONS OF LIFE, NEW YORK CITY, ENGLAND AND WALES,
+AND LONDON
+
+ ---------+-------------------------------------------------------------
+ | New York City[R] || England and || London[S]
+ | 1909-1911. || Wales[S] || 1911-1912.
+ Ages | || 1910-1912. ||
+ +---------+---------||---------+---------||---------+---------
+ | Males | Females || Males | Females || Males | Females
+ ---------+---------+---------||---------+---------||---------+---------
+ At birth| 44.55 | 48.8 || 51.50 | 55.35 || ... | ...
+ 10 | 46.95 | 50.4 || 53.08 | 55.91 || ... | ...
+ 20 | 38.26 | 41.7 || 44.21 | 47.10 || 42.35 | 46.71
+ 30 | 30.34 | 33.6 || 35.81 | 38.54 || 33.87 | 37.94
+ 40 | 23.34 | 26.2 || 27.74 | 30.30 || 26.03 | 29.67
+ 50 | 17.11 | 19.1 || 20.29 | 22.51 || 19.09 | 22.17
+ 60 | 11.71 | 12.9 || 13.78 | 15.48 || 13.09 | 15.39
+ 70 | 7.66 | 8.2 || 8.53 | 9.58 || 8.17 | 9.57
+ 80 | 4.66 | 4.9 || 4.90 | 5.49 || 4.79 | 5.39
+ 90 | 2.24 | 2.8 || 2.87 | 3.16 || 2.75 | 3.10
+ ---------+---------+--------------------+--------------------+---------
+
+The above tables show, both among males and females, that the
+expectation of life is greater at every ago period in England and Wales
+and in London than in New York.
+
+[R] Annual Report, Department of Health, City of New York, 1912,
+pp. 176-177.
+
+[S] Supplement to the Seventy-Fifth Annual Report of the
+Registrar-General of Births, Deaths and Marriages in England and Wales.
+Part I--Life Tables, pp. 56-85.
+
+
+ DEATH RATE PER 1000 IN PRUSSIA BY AGE GROUPS
+ 1875-80 TO 1901-1910
+ -----+-----------------+-----------------+-----------------+-----------------
+ | 1875-1880.[T] | 1881-1890.[T] | 1891-1900.[T] | 1901-1910.[U]
+ Ages |-------+---------+-------+---------+-------+---------+-------+---------
+ | Males | Females | Males | Females | Males | Females | Males | Females
+ -----+-------+---------+-------+---------+-------+---------+-------+---------
+ 1-2 | 71.8 | 69.1 | 70.2 | 68.0 | 58.0 | 55.5 | 45.3 | 43.1
+ 2-3 | 37.1 | 36.1 | 36.3 | 34.6 | 24.7 | 23.8 | 16.5 | 16.0
+ 3-5 | 22.2 | 21.7 | 20.8 | 20.7 | 14.2 | 13.9 | 8.9 | 8.8
+ 5-10 | 9.3 | 9.2 | 8.8 | 9.0 | 5.9 | 6.1 | 4.2 | 4.4
+ 10-15| 3.9 | 4.3 | 3.8 | 4.3 | 2.9 | 3.3 | 2.4 | 2.7
+ 15-20| 5.1 | 4.6 | 4.8 | 4.5 | 4.3 | 3.8 | 4.0 | 3.6
+ 20-25| 7.7 | 6.3 | 7.0 | 5.8 | 6.0 | 5.1 | 5.2 | 4.6
+ 25-30| 8.6 | 8.2 | 7.6 | 7.5 | 6.1 | 6.1 | 5.3 | 5.5
+ 30-40| 10.9 | 10.3 | 10.6 | 9.7 | 8.3 | 7.9 | 7.0 | 6.7
+ 40-50| 16.7 | 12.3 | 16.3 | 11.7 | 14.3 | 10.0 | 12.5 | 8.6
+ 50-60| 27.6 | 20.7 | 26.9 | 19.8 | 24.2 | 17.5 | 23.5 | 16.0
+ 60-70| 53.0 | 46.3 | 51.4 | 44.8 | 48.7 | 42.0 | 45.5 | 37.4
+ 70-80| 113.3 | 106.2 | 110.2 | 113.9 |102.5 | 97.1 | 100.6 | 102.0
+ 80 & | | | | | | | |
+ over| 236.4 | 227.2 | 238.2 | 229.0 |233.1 | 223.3 | 214.4 | 202.6
+ -----+-------+---------+-------+---------+-------+---------+-------+---------
+
+Note that in both sexes there was a steady and substantial decline in
+the death rate at all age periods of life after 1875.
+
+[T] _Koeniglich Statistisches Bureau in Berlin Preussische Statistik_.
+Hft. 184, p. iv. ff., Berlin.
+
+[U] _Zeitschrift des Koeniglich Preussichen Statistichen Landesamts_,
+Berlin, 1912, p. xvii.
+
+ DEATH RATE PER 1000 IN DENMARK BY AGE GROUPS 1880-1889--1890-1900
+ --------+-------------------++-------------------
+ | 1880-1889 || 1890-1900
+ Ages +---------+---------++---------+---------
+ | Males | Females || Males | Females
+ --------+---------+---------++---------+---------
+ 0-5 | 53.1 | 46.0 || 48.5 | 40.8
+ 5-10 | 7.2 | 7.7 || 5.6 | 6.0
+ 10-15 | 4.4 | 5.6 || 3.6 | 4.6
+ 15-20 | 4.9 | 5.8 || 4.5 | 4.7
+ 20-25 | 7.0 | 6.1 || 6.0 | 4.9
+ 25-30 | 6.5 | 7.4 || 5.5 | 5.6
+ 30-35 | 6.8 | 7.9 || 6.1 | 6.5
+ 35-40 | 7.8 | 8.4 || 7.7 | 7.5
+ 40-45 | 9.8 | 9.3 || 9.3 | 8.2
+ 45-50 | 12.6 | 10.2 || 11.6 | 9.1
+ 50-55 | 16.8 | 12.2 || 15.7 | 11.8
+ 55-60 | 22.6 | 17.0 || 22.0 | 16.4
+ 60-65 | 33.3 | 26.1 || 30.7 | 24.2
+ 65-70 | 46.9 | 39.2 || 44.7 | 36.7
+ 70-75 | 70.0 | 58.3 || 74.5 | 65.0
+ 75-80 | 104.9 | 92.9 || 115.0 | 98.9
+ 80-85 | 178.7 | 157.4 || 169.4 | 151.6
+ 85-90 | 246.7 | 210.9 || 250.1 | 226.5
+ 90-over| 392.3 | 350.1 || 425.6 | 373.2
+ --------+---------+---------++---------+---------
+
+Note the improvement in mortality at nearly every age period of life, in
+both sexes.
+
+_Befolkningsforholdene i. Denmark_ i. 19. Arrhundrede, p. 125. Denmark
+_Statistiske Tabelvaerk_, Ser. 5, Litra A. no. 5.
+
+
+ DEATH RATE PER 1000 IN SWEDEN BY AGE GROUPS[V]
+ 1801-10 to 1891-00
+ -------+------+------+-------+------+------+-------+-------+-------+-------
+ Ages | 0-5 | 5-10 | 10-15 |15-25 |25-35 | 35-45 | 45-55 | 55-65 |65 over
+ -------+------+------+-------+------+------+-------+-------+-------+-------
+ Years | | | | | | | | |
+ 1801-10| 79.0 | 12.1 | 7.2 | 8.5 | 11.0 | 14.9 | 22.7 | 40.8 | 111.4
+ 1811-20| 76.0 | 9.7 | 5.6 | 7.2 | 9.9 | 14.3 | 21.0 | 37.6 | 102.9
+ 1821-30| 63.1 | 7.6 | 4.5 | 6.1 | 9.4 | 13.6 | 20.1 | 35.4 | 96.9
+ 1831-40| 60.3 | 7.5 | 4.7 | 6.0 | 9.8 | 14.3 | 20.8 | 35.6 | 102.1
+ 1841-50| 56.8 | 7.8 | 4.4 | 5.5 | 8.0 | 12.2 | 18.1 | 31.8 | 97.1
+ 1851-60| 60.5 | 10.9 | 5.5 | 6.1 | 8.4 | 11.9 | 17.9 | 32.1 | 91.6
+ 1861-70| 57.3 | 9.1 | 4.4 | 5.4 | 7.2 | 10.1 | 15.1 | 28.7 | 87.2
+ 1871-80| 52.3 | 8.5 | 4.2 | 5.3 | 7.4 | 9.3 | 13.1 | 23.6 | 79.4
+ 1881-90| 43.6 | 7.7 | 4.0 | 5.2 | 6.6 | 8.2 | 11.5 | 21.1 | 71.4
+ 1891-00| 36.9 | 6.0 | 3.6 | 5.4 | 6.5 | 7.8 | 10.9 | 19.7 | 71.3
+ -------+------+------+-------+------+------+-------+-------+-------+-------
+
+Note the pronounced fall in the death rate at every age period during
+the past century.
+
+[V] _F. Prinzing Medizinische Statistik_, Verlag von Gustav Fischer in
+Jena, 1906.
+
+[Sidenote: The Remedies]
+
+The remedies, however, are plainly indicated:
+
+1. Eugenics, to improve the stock.
+
+2. Periodic physical examinations to detect the earliest signs of
+ disease, and especially infective foci in the head, such as diseased
+ gums, tooth sockets, tonsils, nasal cavities, etc.
+
+3. The practice of personal hygiene along the lines of ascertained
+ individual needs.
+
+Cancer, another disease heavily on the increase in all civilized
+countries, may be combated by similar measures.
+
+
+
+
+SECTION IX
+
+EUGENICS
+
+
+"How to Live" deals mainly with personal hygiene, that is, the proper
+care of the individual. Hygienic improvement is limited, however, to the
+attainment of the best of which an individual is capable. Eugenics deals
+with the even more vital subject of improving the inherent type and
+capacities of the individuals of the future. It has been but briefly
+touched upon in this volume.
+
+Eugenic improvement is attainable through the control of heredity. By
+heredity is meant the action of elements which control the development
+of the individual, and determine his constitution or makeup. The laws of
+Nature governing this action are now known in part, so that advantage
+can be taken of them to bring about the hereditary improvement of the
+race, generation by generation.
+
+[Sidenote: What Eugenics is Not]
+
+Eugenics is not simply sex hygiene, as many have come to consider it,
+owing to the liberal use of the word Eugenics by the sex hygienists.
+Sex hygiene is, of course, one of the considerations in eugenic
+improvement.
+
+Eugenics is not, furthermore, the science of improving the physical
+organism only, as has been erroneously assumed by certain uninformed
+publicists, a point of view which has been promoted by cartoonists, who
+find it good sport for their pens.
+
+Eugenics does not require the old Spartan practise of infanticide, nor
+does Eugenics propose to do violence in any other way to humanitarian or
+religious feeling.
+
+Eugenics does not mean, as some have imagined, compulsory or
+government-made marriages.
+
+Nor is Eugenics the science of improving the human stock by matings that
+are academically ideal, but which lack the element of individual
+attraction and instinctive love.
+
+[Sidenote: Discovery of Hereditary Laws]
+
+There was a time when the inherent personality of a man, the color of
+his eyes, the capacity of his mind, the quality of his character, seemed
+clearly subject to the caprice of forces beyond the reach of mortal
+perception. In attempting to trace the source of a personality,
+hereditarily, no constancy could be detected in its relation to the
+lives from which it arose. A child was never absolutely like brother,
+sister, mother, father or grandparent.
+
+An epoch-making discovery in 1865 by an Austrian monk named Mendel,[57]
+and later discoveries by a number of other scientists, revealed the
+subdivisibility of each individual into many distinct units or traits,
+the hereditary sources of which were clearly traceable, leading to
+various individuals of the family line, and not to one individual alone.
+Furthermore, it was found that the lack of a certain trait sometimes
+appears as a trait in itself, just as darkness seems like a condition in
+itself rather than as an absence of light.
+
+These discoveries changed the whole current of thought regarding
+heredity, and the constancy of its action, as well as its
+controllability. It also emphasized the fact that it does make a
+difference whom one marries as to the character of the resulting
+offspring. Their makeup is not subject to the caprice of forces beyond
+human perception, but is in some degree subject to control.
+
+Out of these discoveries has arisen the science of Eugenics. Sir Francis
+Galton, of England, was the first to start a world movement for its
+application toward conscious betterment of the human stock.
+
+[Sidenote: Rules of Eugenics]
+
+From the known laws governing the inheritability of unit-traits, it is
+apparently necessary, in the betterment of the race, to follow a few
+important rules:
+
+1. Learn to analyze individuals into their inheritable traits--physical,
+mental and moral.
+
+2. Differentiate between socially noble and ignoble traits, between
+social and educational veneer and sterling inherent capacity.
+
+3. Do not expect physical, mental and moral perfection in any one
+individual, but look for a majority of sterling traits.
+
+4. Observe the presence or absence of specific traits in individuals at
+all ages of successive generations and fraternities of a family line.
+
+5. Learn how to estimate the inheritability of such traits in a family
+line, upon specific mating with another family line.
+
+6. Join your family line to one which is strong in respect to the traits
+in which yours is weak.
+
+7. But remember also that injuries can be inflicted on offspring by
+unhygienic living.
+
+[Sidenote: Inheritable Traits]
+
+Some of the characteristics in Man's complex known to act hereditarily
+and to be traceable to distinct sources on family lines are as
+follows:[58]
+
+_Physical Traits._--Character of the facial features, color of the eyes,
+hair and skin, stature, weight, energy, strength, endurance, quickness,
+commanding presence, vivacity of manner, general bodily soundness; also
+defects of many kinds, such as those of the nervous system, of the
+speech, eyes, ears, skin, also baldness, defects of the muscular system,
+blood, thyroid glands, vascular system, respiratory system, digestive
+system, reproductive organs; also defects and peculiarities of the
+skeleton, etc. This does not mean that all shortcomings are inherited.
+It does mean, however, that the type of organism is inheritable which
+lacks resistance to the germs and other precipitating factors in
+bringing about the disease.
+
+_Mental Traits._--Among the mental characteristics known to arise from
+traceable hereditary sources may be mentioned factors in musical
+ability, artistic composition, literary ability, mechanical skill,
+calculating ability, inventive ability, memory, ability to spell,
+fluency in conversation, aptness in languages, military talent,
+acquisitiveness, attention, story-telling, poetic ability; and, on the
+other hand, insanity, feeble-mindedness of many types, epilepsy. These
+are suggestive of the inheritability of many other mental traits not yet
+studied.
+
+_Moral Traits._--Among the moral traits known to possess inheritable
+elements are generosity, piousness, independence, industry, will-power,
+faithfulness, fairness, sociability, reliability, self-reliance,
+tendency to work hard, perseverance, carefulness, impulsiveness,
+temperance, high-spiritedness, joviality, benignity, quietness,
+cheerfulness, hospitality, sympathy, humorousness, love of fun,
+neighborliness, love of frontier life, love of travel and of adventure.
+The same may be said of immoral traits, such as criminality, pauperism,
+delinquency, irascibility, lying, truancy, superstition, clannishness,
+secretiveness, despondency, slyness, exclusiveness, vanity, cunning,
+cruelty, quickness to anger, revengefulness, etc.
+
+[Sidenote: Distribution of Traits]
+
+These physical, mental and moral peculiarities are not scattered evenly
+through the population, but exist on certain family lines only.
+
+For instance, one-tenth of the deaths that occur in the United States
+are from tuberculosis. But this does not mean that one-tenth of all
+families die of the disease. On the contrary, some families lose more
+than half their numbers from it, while other families lose almost none
+at all. The 10 per cent. is simply the average of all. The percentage is
+high among the Irish, and low among the Jews. Life insurance companies
+take consideration of this fact in examining applicants for insurance. A
+family history of tuberculosis counts against even a healthy applicant,
+not because of a belief that tuberculosis is directly inheritable, but
+because non-resistant types, especially light-weights, are known to be
+transmitted. A profound influence toward checking this malady would
+evidently be exerted if the matings on the family lines exhibiting the
+characteristic of susceptibility were to cease, and thus the
+perpetuation of susceptible types checked.
+
+The same is true of crime. The 80,000 prisoners constantly supported in
+the United States are recruited not evenly from the general population,
+but mainly from certain family breeds.[59] Criminality among "The
+Jukes" is a rule, among Jonathan Edwards' descendants, the exception.
+The same is true of mental abilities of different kinds. Galton showed
+that the prominent English judges, statesmen, chancellors, etc., were
+furnished by certain family lines only, and were not drawn evenly from
+all families.[60] The same is true of feeble-mindedness.[61]
+
+[Sidenote: Socially Noble and Ignoble Traits]
+
+The question of what traits are desirable and what traits are
+undesirable might seem, on first thought, rather a difficult matter to
+determine. Few of us would like to have our neighbor's taste in the
+matter constituted as a standard of judgment upon our own traits. There
+is one standard of judgment, however, that is so broad and impersonal
+and so founded on the elements in society to which all individuals are
+subject, that it can justly serve as a line of division between the
+desirability and undesirability, broadly speaking, of individual traits
+for perpetuation. This is the measurement by the standard of social
+worth and service commonly designated as "fitness."[62] Above this
+dividing line may be roughly grouped the genius, the specially skilled,
+the mediocre, who are a service to society, or at least not a burden.
+Below this line may be grouped those feeble-minded, paupers, criminals,
+insane, weak and sick, who are a burden, economically and socially. That
+is, a person's traits are desirable of perpetuation if so balanced as to
+render the individual not a burden to others.
+
+It must undoubtedly be true that many families possess, inherently,
+traits of ability which have never had an opportunity to exhibit
+themselves. This may account for the apparently sudden appearance of
+great men and women without obvious hereditary background. It is plainly
+possible, furthermore, to bring about a special combination of two
+family lines, the mental traits on neither of which exhibit
+remarkableness, but which, when combined, bring an extremely happy
+result.
+
+Mental ability does not depend upon education. Education can only enable
+an individual to utilize more fully his inherent ability; it cannot
+increase capacity.
+
+The same is true, of course, of physical capacity. Sandow has an
+extraordinary muscular ability, developed by certain exercises. Similar
+exercises will not, however, develop all men into Sandows, no matter
+how constant their faith and persistent their efforts. Sandow was, we
+may assume, hereditarily gifted with a superior muscular capacity, which
+his exercises have enabled him to fully develop. It is true, however,
+that few people ever realize their full physical and mental capacities,
+owing to lack of opportunity, inclination, etc., and that there
+generally exist untold possibilities for improvement for those who wish
+to get the most out of themselves.
+
+[Sidenote: A Majority of Sterling Traits]
+
+It is apparent that the make-up of an individual is the result of a very
+complex combination of traits. For this reason, the makeup is not likely
+to fall heir to all "bad" traits, any more than it is to all "good"
+traits. Even the feeble-minded, who have fallen heir to such an
+intensely undesirable trait--or rather, to the lack of intensely
+desirable traits--in many instances have simultaneously inherited many
+desirable traits, such as kindness, gentleness and generosity, often
+lacking in those possessed of scholarly capacities. Many women of the
+border-line type of feeble-mindedness, where mental incapacity often
+passes for innocence, possess the qualities of charm felt in children,
+and are consequently quickly selected in marriage. If a mentally able
+man possess as an ideal of womanhood other traits than mental capacity,
+no amount of schooling for his child can make up for the difference
+between the mental capacity of the offspring of such a mating, and the
+offspring of a mating with an able-minded woman. Although the trait of
+able-mindedness is dominant, so that the mating of an able and a feeble
+mind will result in fairly able-minded offspring, who may even be above
+the average, mentally, such offspring carry in their own germ plasm the
+defect derived from their feeble-minded parent, which defect may then be
+passed on to future generations through the germ plasm from which their
+children get their inheritance. A mother's hereditary influence on the
+child is just as important a factor as the father's, generally speaking.
+Where feeble-mindedness exists on a family line, care should be
+exercised by the able-minded members of that line not to mate with
+another line possessing cases of feeble-mindedness, lest the offspring
+then fall heir to feeble-mindedness, which can skip a generation. An
+appreciation of what is feeble-minded, and a realization of its
+inheritability can not help but modify a man or a woman's admiration
+for the traits or lack of traits which it embraces.
+
+Persons possessing weak physical makeups may possess strong mental
+capacities, and vice-versa. Persons of superior mental capacities may
+lack loftiness of character. It might happen that in so mating as to
+prevent the perpetuation of an undesirable trait, physical, mental or
+moral, a desirable trait would be lost along with it. In any mating
+transaction, therefore, choice must necessarily compromise upon the
+favorable hereditary action of a majority of the traits on the two
+family lines. One must relinquish any quest for perfection. After
+eliminating the individuals possessing the grossly unsocial traits below
+the dividing line of social fitness, one must choose with respect to a
+majority of socially fit traits, in addition to the elements of personal
+congeniality and affinity. The two last-named elements, however,
+generally serve as useful narcotics in blinding the mating individuals
+to the existence of the compromise, and the real becomes the ideal.
+
+[Sidenote: Successive Generations and Fraternities]
+
+Each trait in the mosaic of one person is transmitted or not transmitted
+to a child according to the mating of that particular trait--mating
+with trait or lack of trait--rather than according to the mating of the
+two persons as a whole. That is, when a man and woman marry and bear
+offspring, it is not the mating of two units, but it is the mating of
+myriads of pairs of units--the units being the constituent traits and
+lack of traits (contained in some mysterious way in the germ plasm),
+each trait-mating producing its own trait-offspring. The collection of
+these trait-offspring makes up the child.
+
+It has been observed that traits differ with respect to their action in
+mating. Given a specific type of trait-mating, say of a trait with like
+trait, or trait with the lack of that trait, some types always reappear
+in the next generation or else are lost entirely from the family line
+unless reinfused, whereas other types of traits may not reappear in the
+next generation, but still appear in a generation further removed.
+Another type of trait is transmissible only by one sex of a family line,
+and can not be transmitted by the other sex.
+
+From these facts, it is readily understandable how important becomes the
+consideration of the marriage of relatives, such as cousins,[63] who
+are, of course, individuals of the same family line, whose mating
+brings together like groups of traits, thus strengthening the existence
+of these traits, whether desirable or undesirable. Cousin marriages,
+when the family possess traits of mental ability, may result in children
+who are geniuses; but cousin marriages, when the family line possesses
+traits of mental inability, may result disastrously with respect to
+offspring. Family lines possessing traits of mental weakness should most
+assuredly join only to family lines possessing traits of strength in
+those regards.
+
+In calculating the inheritability of traits, it is also necessary to
+consider that certain physical, mental and moral traits flower at the
+arrival of certain ages only. It is necessary to look along the whole
+line of a life, as traits may exist at one age and not at another. A
+boy's beard does not appear until puberty. Likewise, other physical and
+mental and moral traits sometimes do not manifest themselves until
+specific ages, according to the type of the family breed. Because a
+parent dies before the development of the trait does not preclude its
+transmissibility to his offspring. Huntington's chorea, an extremely
+undesirable trait, does not develop until middle life, but is
+transmissible to offspring even though the father dies from some other
+cause before the period when the disease in his own person would be
+expected to appear.
+
+[Sidenote: Results of Specific Matings]
+
+[Sidenote: Andalusian Fowl]
+
+We can best understand the laws governing the inheritance of traits by
+taking a few concrete cases. The first case is that of an Andalusian
+fowl. We shall consider the two species, pure bred black and pure bred
+white, and confine ourselves to observing the inheritance of the single
+characteristic, plumage _color_. Of course, as long as the black mate
+only with the black their children will be black, and as long as the
+white mate with white the children will be white. But if a white mates
+with a black, the children will not be either black or white, but blue.
+All will be blue. But the most interesting facts appear in the next
+generation, when these hybrid blue fowls mate with black or white, or
+with each other. The original of the cross between the white and the
+black is an entirely new color blue, which may be considered a sort of
+amalgam of black and white. But a cross between the blue and the black
+will not be any new color, but will be either black or blue--and the
+chances are even. That is, in the long run about half of the children
+of the blue and black parents will be blue and half will be black. None
+of the children will be white. So also crossing the blue with the white
+will result in half of the children being blue and half, white. Still
+more curious is the result of mating blue with blue. One might imagine
+that in this case all the children would be blue, but only half will be
+blue, while a quarter will be black and a quarter white.
+
+[Sidenote: Laws of Chance]
+
+These laws are a curious mixture of chance and certainty. In certain
+circumstances, as we have seen, we can predict with certainty that the
+offspring will be black, white, blue, or whatever the case may be. In
+other circumstances we can only state what the _chances_ are. But these
+chances can be definitely stated as one in two, one in four or whatever
+it may be, and where there are large numbers of offspring this amounts
+to a practical certainty that definite proportions will have this or
+that color, or other characteristics.
+
+Two parents are like two baskets or bundles of traits from which the
+child takes its traits at random. In the wonderful play of
+Maeterlinck's, called the "Bluebird," we are taken to the "land before
+birth," where the children are waiting to be born, having selected
+their parents to be. Of course, this is only a pleasant fancy, like the
+advice of Oliver Wendell Holmes to children to choose good grandparents,
+but it is a useful fancy which will help us to understand the laws of
+heredity. The child of the Andalusian fowl takes its color from its two
+parents on the same principle as a lottery in which it would take two
+beans, white or black as the case might be, from each of two baskets.
+Every individual is a sort of basket containing two beans, as it were.
+It took one of these two beans from each parent and will give one to
+each child.
+
+With this picture of a bean lottery before us it is very easy to
+understand how the colors of Andalusian fowls are inherited. When two
+black fowls mate, the offspring must be black, because in this case each
+parent basket contains a pair of black beans, so to speak, so that the
+child taking one black bean from each basket will necessarily have a
+black pair. For the same reason the child of two white fowls must be
+white, but when a black and white fowl mate, the child takes a white
+bean from one parent and a black from the other, its own color being
+resultant or amalgam of the two, which in the case of the Andalusian
+fowl is blue. Since every such hybrid child has this same combination of
+a white and a black bean, all these hybrids are alike. All are blue. It
+is important to remember that this hybrid blue is only a sort of
+mechanical mixture of black and white, and that the black and white are
+still separate beans, as it were.
+
+But now suppose a hybrid or blue fowl to mate with a white. This means
+that the child takes from the white parent or basket one of the two
+white beans and from the blue parent or basket, one of the two beans, of
+which one is white and the other, black; the bean taken from the first
+or white basket must be white, but that taken from the second or blue or
+hybrid basket may be either white or black. It is a lottery with an even
+chance of drawing white or black. In the long run, half of the children
+will draw white and half, black. Those which draw the white will, since
+they also drew white from the other parent, be wholly white, but those
+which drew the black will be blue, since they will have one black and
+one white bean. We see, too, that the white child is just as truly white
+as though it had not had a hybrid parent; for of the two elements or
+beans which the hybrid carried, the black one was left behind untaken.
+We see that the blue child is a hybrid exactly like its hybrid parent,
+and not any new kind of cross between the blue and the white. In short,
+the children of a blue and white are either the one or the other and not
+a mixture. In the same way if a blue mates with a black, half of the
+children will be black and half blue.
+
+Finally we come to the mating of a blue with a blue. Here the lottery is
+to pick a bean from two baskets, each basket containing both white and
+black beans in equal numbers. When at random one is taken from either of
+these two baskets there is an even chance that the bean from the father
+is white or black and an even chance that the bean from the mother is
+white or black.
+
+Now, what is the chance that the child draws a white bean from both
+baskets? Evidently it is one chance in four; for there are four ways
+equally probable in which you can take these beans, viz.: (1) black from
+the father basket and black from the mother, (2) white from the father
+and white from the mother, (3) white from the father and black from the
+mother, (4) black from the father and white from the mother. So the
+children could draw both white once in four times, both black once in
+four, and a white and a black in the other two cases. And that is why
+from two blue Andalusian fowls, on the average you will have one-quarter
+of the children black, one-quarter white, and the other two-quarters,
+blue. Again let us stop to emphasize the fact that the black children of
+these hybrids are just as pure blooded as their black grandparent, and
+will mate with other pure-blooded black in exactly the same way as
+though there had never been any white in their ancestry. The white
+strain has been left behind, or been "bred out."
+
+We have spoken of one character or characteristic--color. The same laws
+apply to other characters. Often different characters are inherited
+quite independently of one another. Each of us is a basket or bundle of
+very many qualities, each quality being a little compartment of the
+basket with two beans in it. There is, as it were, a pair of beans for
+every unit trait, whether that trait relates to color, to musical
+ability, or to any one of hundreds of other kinds.
+
+To summarize the laws of inheritance of the unit character called color,
+in Andalusian fowl, we have really six ways in which we can consider
+mating of the three colored fowls (black, white, blue): (1) black may
+mate with black, in which case all the offspring will be black, (2)
+white may mate with white, in which case all the offspring will be
+white, (3) a black may mate with a white, in which case the offspring
+will all be blue--a hybrid containing both black and blue elements, (4)
+blue may mate with a black, in which case half the offspring will be
+pure bred black, and half hybrid blue, (5) a blue may mate with a white,
+in which case half the offspring will be white and half blue, (6) blue
+may mate with blue in which case a quarter of the offspring will be
+white, a quarter black and a half blue.
+
+[Sidenote: Guinea Pigs]
+
+These results are the fundamental laws discovered by Mendel. But the
+results are not always as clear as in the case of the Andalusian fowl.
+In that case the hybrids were not like either parent, but were a new
+color, blue, so that they were labeled at once and recognizable as
+hybrids--but this is not generally the case. Take, for instance, guinea
+pigs. What will be the result of mating an "albino" white with a black
+guinea pig? Quite exactly the same principle applies as in the case of
+the Andalusian fowl, but the principle is not as clear to see. All the
+offspring are hybrid, but they will not be blue: they will be black.
+They will look like the black parent, but they are different. The black
+color predominates; i.e., black is "dominant" over white, while the
+white recedes out of sight, or is "recessive." This hybrid black guinea
+pig is like the hybrid blue Andalusian fowl. It is a hybrid, a
+combination of white and black, but in the guinea pig the black covers
+up the white so that _nothing_ in the color reveals the fact that it is
+a hybrid. Now if the hybrid black offspring of these black and white
+guinea pigs mate with each other, the result will follow exactly the
+same Mendelian law as applied to the Andalusian fowl. But this will not
+be so clear, because now we have two kinds of black instead of a black
+and a blue. One child in four will be _pure bred_ black like the
+grandparent and two out of the four will be _hybrid_ black. So to the
+eye we shall simply have, out of four children, one white and three
+black. But those three black are not all alike. One is a thoroughbred
+and two are half-breeds.
+
+But how then are we to distinguish between the one pure bred black, the
+thoroughbred, and the two blacks that are hybrids so that we can be sure
+which is which? The only way they can be distinguished is to wait to see
+what their offspring will be in the next succeeding generations.
+
+The one that is a thoroughbred will behave like a thoroughbred. For
+instance, if mated with white they will have nothing but black children.
+But if one that is hybrid black mate with one that is white, only half
+of the children will be white; these white children reveal the fact that
+their black parent was a half breed. Then we can put a tag on that black
+parent. If proper tags are put on the blacks so as to distinguish
+between the pure-blooded and the half-blooded--say a blue tag on the
+hybrids and a black on the thoroughbreds--we shall get exactly the same
+results as described in the case of the Andalusian fowl, in the six
+cases mentioned. The same principles apply to qualities of the guinea
+pigs other than color. Thus, if a long-haired guinea pig mates with a
+short-haired guinea pig, all the offspring will be short-haired, because
+short hair is dominant over long hair. Again, if a smooth-coated guinea
+pig mates with a rough-coated one, the result will be rough coated,
+because a rough coat is dominant over a smooth coat.
+
+[Sidenote: "Thoroughbred" Humans]
+
+The same principles undoubtedly apply to the human race, although as yet
+only a few traits have been carefully studied. Eye color is one of
+these. Imagine a marriage of a thoroughbred, black-eyed Italian with a
+thoroughbred, blue-eyed Irish. What will be the result? All the children
+will be black-eyed, black being dominant over blue; but these black eyes
+are not the genuine article that the Italian parent possessed. They are
+a blend, and it is only because the black element dominates over or
+conceals the blue element that we can not see on the surface that there
+is any blue there. But it may come out in the next generation; for, if
+these half-blooded individuals marry among themselves one-quarter of
+their children on the average will be blue-eyed. The other
+three-quarters will be black-eyed, but only one-quarter will be "really
+and truly" black-eyed, i.e., black-eyed like the Italian. The remaining
+half are hybrid black, like the parents. It is only a sort of imitation
+black so to speak.
+
+The appearance of blue eyes in the second generation is the long
+observed but formerly mysterious "atavism," or reversion to the
+grandparent.
+
+Suppose the children of an Italian and an Irish parent intermarry with
+pure bred Italians. We immediately know what will be the result. All the
+children will be black-eyed, but among a large number only half will be
+thoroughbred black-eyed. The other half will be "imitation" black-eyed.
+The case is just like the mating of hybrid black guinea pigs with
+thoroughbred black guinea pigs, or of the blue fowl with the black.
+Similarly, if the Irish-Italian hybrids marry with pure Irish, half the
+offspring will be blue-eyed and half will be hybrid black-eyed.
+
+[Sidenote: Dominants and Recessives]
+
+Black eyes are "dominant" over blue eyes because the black color is due
+to a pigment, while the blue color is due to the absence of this
+pigment. In general a quality which is due to the presence of some
+positive element is dominant over a quality due to the absence of that
+element. A child inheriting from a blue-eyed person simply draws a blank
+from that side in the lottery.
+
+In order to understand how these principles of Mendel apply in any given
+case we need first to know what traits are "dominant" and what are
+"recessive."
+
+Among traits known to be "dominant" are, besides pigmentation of the
+eye, certain peculiarities of the skeleton, such as short-fingeredness
+(two phalanges only on each digit), Huntington's chorea, presenile
+cataract, congenital thickening of the skin, early absence of hair,
+diabetes insipidus, stationary night-blindness, liability to periodic
+outbreak of temper, etc.
+
+Among traits known to be "recessive" are albinism (or lack of
+pigmentation), a certain degenerative disease of the eye, deafmutism,
+imbecility, insanity of certain types, certain nervous diseases; also
+mental traits, such as musical ability.
+
+Suppose now that a normal or "strong-minded" person, if we may use that
+term as distinct from feeble-minded, marries a feeble-minded person.
+Assuming that the "strong-minded" person is a "thoroughbred" all of the
+children will be apparently normal. None will be feeble-minded.
+"Strong-mindedness" is dominant over weak-mindedness. Yet all these
+children that seem to be perfectly normal lack something in their
+bodies. This deficiency is simply covered up but can crop out in later
+generations. If two of these hybrids between the weak-minded and the
+strong-minded marry each other, one-quarter of the children will be
+feeble-minded, one-quarter thoroughbred strong-minded and the remaining
+half, though apparently strong-minded, will carry the taint in them just
+as their parents did. They are half-breeds. On the other hand, if two
+feeble-minded people marry, all of the children will be feeble-minded.
+Certainly we can and ought to forbid and prevent such marriages.
+
+But feeble-mindedness is a recessive quality, so that if the
+feeble-minded marry only with normal individuals, the feeble-mindedness
+does not blight the next generation, and if these apparently normal
+children of such marriages take pains to marry only really normal
+individuals, avoiding not only the feeble-minded but even those like
+themselves who have feeble-mindedness on one side of their family tree,
+there will be no feeble-mindedness cropping out in future generations.
+
+[Sidenote: Instances of Eugenic Improvement]
+
+But not all human abnormalities are recessive. Thus Huntington's chorea
+is dominant, so that every child of the unfortunate victim of this
+malady will contract it when it reaches the right age. Marriages of such
+people should, therefore, never be allowed, even with normal
+individuals.
+
+But when we propose to restrict marriages or mating of those unfit to
+marry, people are apt to say, "That is a dream. It can't be done." But
+it can be done and it has been done. Every one has heard of the cretins
+in Switzerland. They are a kind of idiot who are short in stature and
+afflicted in all cases with goitre in the neck. Of course, many people
+have goitre who are not cretins, but there is no cretin who has not
+goitre. These cretins are peculiarly a feeble-minded people. They are
+common still in many towns of Switzerland; they are loathsome objects,
+helpless as children, with silly smiles, unable to take care of
+themselves in even the simplest toilet ways, and have to be looked after
+like domestic animals, or even more closely.
+
+A gentleman very much interested in Eugenics visited Aosta, in Italy,
+just outside of Switzerland, once in 1900 and again in 1910. In 1900 he
+found many of these creatures among the beggars in the streets, in the
+asylums, in the home, in the orphan asylum--everywhere he ran across
+these awful apologies for human beings. But in 1910 he found only one!
+What had happened? Simply that a few resolute intelligent reformers had
+changed the entire situation. An isolation institution, or rather two
+institutions, one for the men and the other for the women, were
+established. In these the best care of the inmates was taken as long as
+they lived, and they do not live long. But pains were taken to see that
+by no possibility could marriage or mating of those people take place.
+They forfeited any such rights in return for the care that they received
+from the State.
+
+Thus is it possible to apply the laws of heredity as laid down by Mendel
+in a thoroughly practical way and to get results _immediately_ in one
+short generation. It seems, and it is, a colossal task to change average
+human nature one iota. Yet in the light of modern eugenics we could make
+a new human race in a hundred years if only people in positions of power
+and influence would wake up to the paramount importance of what eugenics
+means. And this could be done quietly and simply without violence to
+existing ideas of what is right and proper. It could be done by
+segregation of the sexes for defectives, feeble-minded, idiots,
+epileptics, insane, etc. By this kind of isolation we can save the
+blood-stream of our race from a tremendous amount of needless
+contamination.
+
+And it is being done. The growing tendency to put defectives in
+institutions, though originally with no such object, will reduce the
+transmission of defects, especially when it is recognized that the sexes
+must be separated and that the inmates should be kept at the institution
+through the reproductive period of life.
+
+[Sidenote: Educational Influence]
+
+It is inconceivable that the average individual will deliberately and
+consciously make his calculations regarding the character of possible
+offspring before he allows himself to fall in love to the point of
+desiring marriage. Yet unconsciously an educational influence on love
+and on marriage selection has been operating through centuries. The
+sick, the feeble-minded, the immoral, and members of their families,
+have at all times been socially handicapped, and have always been the
+first to be eliminated in marriage selection. And it is conceivable that
+this already developed wisdom in mate-choosing can easily be augmented
+by a further knowledge of heredity which is now available. It
+unconsciously favorably modifies the individual taste.
+
+Certain races of men, without consciousness of their action, have varied
+in the character of their choices (sex selection) in such a way as to
+bring about varied conditions in their races, with respect to resistance
+to disease, of mental capacity and to moral quality. The Mongolian
+differs from the Hebrew, the Anglo-Saxon differs from the African.
+
+It depends largely upon the action of those now upon the earth, who are
+now making their choices of marriage, as to whether the races of the
+future shall be physical, mental or moral weaklings, or whether they
+shall be physically brave and hardy, mentally broad and profound, and
+morally sterling.
+
+[Sidenote: Summary]
+
+To summarize: There are three main lines along which eugenic improvement
+of the race may be attained:
+
+(1) Education of all people on the inheritability of traits; (2)
+segregation of defectives so that they may not mingle their family
+traits with those on sound lines; (3) sterilization of certain gross and
+hopeless defectives, to preclude the propagation of their type.
+
+There would seem to be great need of State Eugenic Boards, to correlate
+and to promote these activities, in the interests of the future
+population, and to give expert advice as to how to legislate wisely, and
+individual advice as to how to mate wisely. The latter function now
+falls entirely upon the Eugenics Record Office at Cold Spring Harbor,
+where the work is being carried on with great efficiency with the funds
+at command.
+
+
+_REFERENCES_
+
+[57] Darbishire, A. D.: _Breeding and the Mendelian Discovery_, Cassell
+& Company, Ltd., London, New York, Toronto and Melbourne, 1911.
+
+[58] Davenport, Chas. B.: _Heredity in Relation to Eugenics_, Henry Holt
+& Company, New York, 1911.
+
+[59] Dugdale, Robert L.: _The Jukes_, G. P. Putnam's Sons, New York and
+London, 1910.
+
+[60] Galton, Francis: _Hereditary Genius_, D. Appleton & Company, New
+York, 1870.
+
+[61] Goddard, Henry H.: _The Kallikak Family_, The Macmillan Company,
+New York, 1912.
+
+[62] Kellicott, William E.: _The Social Direction of Human Evolution_,
+D. Appleton & Company, New York and London, 1911.
+
+[63] Huth, Alfred Henry: _Marriage of Near Kin_, Longmans, Green &
+Company, London, 1887.
+
+[64] Darwin, Charles: _The Descent of Man_, Thomas Y. Crowell & Company,
+New York, 1874.
+
+For further bibliographic lists, see bulletins entitled "Books and
+Journals," and "Publications" issued by the Eugenics Record Office, Cold
+Spring Harbor, N. Y.
+
+
+
+
+INDEX
+
+
+ Abdominal muscles, beneficial effects of erect posture on, 57.
+
+ Acids, excess of, from overabundance of animal proteins in diet, 39;
+ fruit and vegetable, in a mixed diet, 43.
+
+ Activity, necessary to living a hygienic life, 89;
+ work and play the two great forms, of, 89.
+
+ Adulterants in foods, harmful, 65.
+
+ Advertising, measures of reform in, 162-163.
+
+ Agar-agar, a preventive of constipation, 52-53;
+ for use in colds, 279.
+
+ Air, the first necessity of life, 7;
+ motion, coolness, humidity, and freshness of, important features
+ of ventilation, 7;
+ the matter of drafts, 8-9, 123-124, 274, 277;
+ securing fresh, through windows, 9-10;
+ prevention of stagnation of, by air-fans, 10;
+ action of different heating systems, 10;
+ importance of coolness of, 10-11;
+ securing proper degrees of dryness and humidity, 11-12;
+ lighting systems and, 13;
+ evils of tobacco smoke and of dust, 13;
+ bacteria in, carried by dust particles, 13-14;
+ benefits of sunlight, 14;
+ wearing of clothing which admits, 14-15, 275;
+ benefits of out-of-door, 18-20, 276;
+ outdoor sleeping, 20-24, 104, 220, 276;
+ deep breathing, 24-27.
+
+ Air-baths, taking of, 15-16, 148.
+
+ Air-fans, use of, 10.
+
+ Alcohol, modern movement against, 3;
+ poisons in, 65, 241;
+ ill effects of, 67-68;
+ resistance to infectious diseases weakened by, 68;
+ social evil traceable to, 123;
+ to be avoided in cases of overweight, 216;
+ statistics of influence of, on longevity, 227-235;
+ per capita consumption of, in various countries, 235-236;
+ laboratory and clinical evidence relating to physiological effects
+ of, 236 ff.;
+ effect on brain and the nervous system, 237-239;
+ influence on bodily resistance to disease, 239-240;
+ effect on heart and circulation, 240-241;
+ food value of, 241-242;
+ effect on offspring, 243;
+ attitude of National Council of Safety toward, 244;
+ condemnation of, shown by restrictive and prohibitive measures of
+ governments, 244;
+ references on subject of, 244-249.
+
+ Alkaline dentifrices, 86.
+
+ Amusements. See Recreation.
+
+ Andalusian fowl, illustration from, of action of hereditary traits,
+ 307-313.
+
+ Anglo-Saxon race, effects of indoor living upon, 147.
+
+ Animal cells, apparent immortality of, 142-143.
+
+ Apoplexy, death rates from, 284, 285.
+
+ Appetite, misleading of, by delicacies of civilization, 151-152.
+
+ Apples, food value of, 30, 177, 179.
+
+ Arch supports for flat foot, 224, 225.
+
+ Arteries, tobacco and diseases of the, 69, 263.
+
+ Arthritis deformans, caused by focal infection, 82.
+
+ Asparagus, food value of, 41, 175.
+
+ Asthenic droop, cause of, 58.
+
+ Athletes, effects of tobacco on, 68, 69, 257-259.
+
+ Athletics, ideals in, 96;
+ injuries from college, 96.
+
+ Attention, control of, essential to securing equanimity, 115.
+
+ Autointoxication, meaning of, 81;
+ intestinal intoxication distinguished from, 81-82.
+
+ Avocation, practise of an, 98.
+
+
+ Bacteria, carried on dust particles, 13-14;
+ part played by, in colds, 272.
+ _See_ Germs.
+
+ Balanced ration, classification of foods with view to a, 171, 175-183.
+
+ Bananas, food value of, 30, 177;
+ digestibility of, 49;
+ a cheap source of starch and sugar, 131.
+
+ Bank employes, unsuspected impairments among, 136-137.
+
+ Basal metabolism of the body, ascertaining the, 196-197.
+
+ Baseball, value as all-round exercise, 98.
+
+ Bathing, importance of, for avoiding disease, 75-76;
+ perspiring before, 76;
+ activity and relaxation combined in, 101-102;
+ as a means of skin training, 274-275.
+
+ Baths, different forms of, for different needs, 102;
+ nervous relaxation induced by neutral, 102;
+ for colds, 278-279.
+
+ Beans, baked, food value of, 29, 175;
+ a high-protein food, 38;
+ protein in, a possible objection, 39-40;
+ a cheap source of protein, 131.
+
+ Bedbugs, diseases spread by, 74.
+
+ Beds, hard preferable to soft, 104.
+
+ Beets, food value of, 41, 175.
+
+ Belts, constriction from, 16.
+
+ Benedict, F. G., experiments by, to ascertain basal metabolism, 196-197.
+
+ Berries, food value of, 41, 177.
+
+ Blindness among tobacco smokers, 264.
+
+ Blood pressure, influence of deep breathing on, 25.
+
+ Bowels, foods the best regulators of the, 52.
+ _See_ Constipation.
+
+ Brain, effect of alcohol on, 237-239.
+
+ Brain workers, eating habits of, 34-35.
+
+ Bread, food value of, 29, 180;
+ stale and crusty preferable to soft fresh, 41;
+ a cheap source of starch and sugar, 131.
+
+ Breathing, deep, 24-25;
+ influence of muscular exercises on, 26;
+ beneficial effect of singing, 26;
+ relation of, to one's mental condition, 26-27.
+
+ Bulk, a necessary quality in food, 41-42, 150.
+
+ Bush, A. D., tests by, as to smoking and mental efficiency, 260.
+
+ Butter, food value of, 30, 33, 181.
+
+
+ Cabbage, cellulose in, 41;
+ food value of, 131, 175.
+
+ Cakes, table of food values of, 179.
+
+ Calories, fuel-units for measuring food, 28.
+
+ Cancer, measures for combating increase of, 292.
+
+ Candy, over-indulgence in, 48.
+
+ Cantaloupe, food value of, 30, 177.
+
+ Carbohydrate, function of, as a constituent of food, 35-36;
+ examples of, in common foods, 36;
+ suitable proportion of, in diet, 40;
+ in cheap foods, 131;
+ list of foods rich, moderate and deficient in, 171.
+
+ Card-playing, mental recreation from, in moderation, 100.
+
+ Catarrh, sometimes caused by smoking, 264;
+ avoiding quack cures for, 280.
+
+ Cathartics, avoidance of, 53.
+
+ Cauliflower, food value of, 41, 175.
+
+ Celery, cellulose in, 41;
+ vitamins supplied by, 42;
+ food value of, 175.
+
+ Cellulose, a necessity in diet, 41.
+
+ Cereals, laxative quality of, 52;
+ table of food values of, 180-181;
+ for underweight, 220.
+
+ Chairs, effect of, on sitting posture, 60-61;
+ among the evils of civilization, 152.
+
+ Character, posture and, 63-64;
+ influence of health on, 105-107.
+
+ Charts, showing comparative mortality among abstainers and
+ non-abstainers, 230-233;
+ of death rates in different countries and at different periods,
+ 283-285.
+
+ Cheese, food value of, 29, 38, 131, 181.
+
+ Cheeses, putrefactive, among the worst foods, 48.
+
+ Chewing, necessitated by hard foods, 41;
+ importance of thorough, 44-47.
+ _See_ Mastication.
+
+ Children, results of faulty posture in, 62;
+ sleep required by, 103;
+ effects of alcoholic indulgence by parents on, 243.
+
+ Choice of foods, effect of slow eating habits on, 47.
+
+ Cigaret smoking, special evils of, 261.
+
+ Cigars and cigarets, nicotin in, 254-255;
+ physical and mental effects of smoking, 255-267;
+ increase in use of, 267-268.
+
+ Circulation, effect of alcohol on, 240-241;
+ effect of tobacco on, 256, 259-260, 263, 267.
+
+ Circulatory system, death rates from diseases of the, 284, 285.
+
+ Civilization, hygiene and, 143-156.
+
+ Cleanliness, importance of, for avoiding infections, 75-76.
+
+ Clerks, unsuspected impairments among, 136-137.
+
+ Clothing, relation of, to ventilation, 14;
+ hygiene of, 14;
+ desirability of porous, 14-15, 275;
+ evils of tight, 16;
+ choice of cotton, linen, and woolen, 17;
+ color of, 17-18;
+ artificial conditions as to, resulting from civilization, 147-148.
+
+ Cocktail drinking, a harmful habit, 67.
+
+ Colds, popular exaggeration of danger of, from drafts, 8, 123;
+ usual origin of, in germs, 8-9, 70-71;
+ measures for avoiding, 9;
+ sometimes indirectly caused by constipation, 51;
+ popular delusions concerning, 123-124;
+ means of infection, 272;
+ sometimes due to abnormalities in nose or throat, 272-273;
+ prevention of, by attention to rules of individual hygiene, 273;
+ chief preventive measures, 273-277;
+ emergency treatment of, 277-280;
+ possibility of avoiding, altogether, 280.
+
+ Color of clothes, 17-18.
+
+ Concentrated foods, objection to, 41, 150.
+
+ Condiments, hot, to be used sparingly, 48.
+
+ Constipation, evils of, 51-52;
+ effects of water-drinking habits on, 52;
+ foods which prevent, 52;
+ use of mineral oils for, 53;
+ avoidance of drugs, 53;
+ an enema a temporary expedient, 53;
+ value of massage of the abdomen, 53-54;
+ favored by high-seated water closets, 54;
+ importance of establishing proper habits, 55;
+ poisoning from decomposition of protein in the colon, and remedies,
+ 56;
+ produced by a slouching posture, 57;
+ mental effects of, 106-107;
+ effects of, ascribed to overwork, 124;
+ predisposition to colds caused by, 276.
+
+ Consumptive stoop, ill effects of, 57.
+
+ Cooking, loss caused in certain foods by, 42;
+ necessary for some foods, 43.
+
+ Corn, food value of, 29, 175;
+ cellulose in, 41.
+
+ Cornaro, "The Temperate Life" by, 142.
+
+ Corsets, constriction from, 16.
+
+ Cost, of food, 129-131, 184-190;
+ wholesale, of uncooked ingredients of standard foods, 192-193.
+
+ Cotton, use of, in clothing, 17.
+
+ Cottonseed oil, a cheap source of fat, 131.
+
+ Country life, advantages of, 18.
+
+ Cousins, marriage of, 305-306.
+
+ Crawling exercise for faulty posture, 222-223.
+
+ Cream, food value of, 30, 33, 181.
+
+ Crime, laws of heredity applied to, 299-300.
+
+ Cucumbers, cellulose in, 41;
+ food value of, 175.
+
+
+ Daily rhythm, observance of a, 89-90.
+
+ Dairy products, table of food values of, 181.
+
+ Dampness of air, exaggeration of evils of, 19.
+
+ Dancing, question of hygienic value of, 99-100;
+ an obstacle to efficiency when overdone, 100.
+
+ Death rate, lowering of, by public hygiene, 158-159;
+ statistics of overweight, 213;
+ influence of alcohol on, 228-235, 262;
+ influence of tobacco on, 262;
+ fall of, in younger age groups, and rise at older age periods, in
+ United States, 281;
+ cause of increase in, 282;
+ charts showing trend of, 283-285;
+ comparison of, among different nations, 286-291.
+
+ Defectives, segregation and sterilization of, 321-322, 323.
+
+ Degenerative tendencies among nations, comparison of, 286-292.
+
+ Delusions, certain popular, concerning diseases, 123-125.
+
+ Denmark, mortality statistics of, 291.
+
+ Dental clinic, beneficial results of, 88.
+
+ Dental decay, process of, 79.
+
+ Dental floss, use of, 85.
+
+ Desires, controlling intensity of one's, 117-118.
+
+ Desk, posture in sitting at a, 61.
+
+ Despondency, sometimes caused by a slouching posture, 57.
+
+ Desserts, table of food values of, 179.
+
+ Diabetes, in relation to focal infection, 82;
+ aggravations of, 123.
+
+ Discontent, physical sources of, 105-106.
+
+ Diseases, caused by absence of vitamins from food, 42;
+ carried by mosquitoes and flies, 71;
+ caused by focal infection, 82;
+ preventability of, 135-136;
+ relation between consumption of alcohol and increase in degenerative,
+ 235-236;
+ effect of alcohol on bodily resistance to, 239-240;
+ caused by smoking, 263-264;
+ signs of increase of the degenerative, 281-285.
+
+ Disinfection of foods, 43.
+
+ Drafts, unreasonable prejudice against, 8;
+ exaggeration of idea that colds are derived from, 8-9;
+ popular delusions concerning, 123-124;
+ exposure to, a means of skin training, 274;
+ avoidance of, after catching cold, 277.
+
+ Drugs, avoidance of, for constipation, 53;
+ habit-forming, as poisons, 65;
+ alcohol to be classed among, 242.
+
+ Dryness of air, 11, 19;
+ question of ill effects from extreme, 12.
+
+ Duodenum, ulcer of, caused by focal infection, 82.
+
+ Dust, air vitiation from, 13;
+ methods of removing, 13;
+ bacteria carried by, 13-14.
+
+ Dusty trades, morbidity and mortality rates in, 13.
+
+ Dyspepsia among smokers, 264.
+
+
+ Eating, before retiring, 103;
+ in case of colds, 279-280.
+
+ Eating habits. _See_ Food.
+
+ Education on inheritability of traits, need of, 323.
+
+ Eggs, food value of, 29, 38, 183;
+ for underweight, 220.
+
+ Emetin, use of, in treating pyorrhea, 85-86.
+
+ Emotions, exercise of the, 97.
+
+ Endurance, experiments to determine effect of different diets on,
+ 197-199;
+ experiments with mastication, and instinctive eating, 200-209.
+
+ Enema, use of, for constipation, 53.
+
+ England and Wales, trend of death rate in, 283-284;
+ mortality statistics of, 287;
+ expectation of life in, 290.
+
+ Enjoyment of food, desirability of, 46-47, 201-202.
+
+ Enthusiasm in exercise, 95-96.
+
+ Equanimity, secret of, 115.
+
+ Ether, habit of using, as a stimulant, 242.
+
+ Eugenics, importance of, 157;
+ distinction between other branches of hygiene and, 157;
+ aim of, 163-165;
+ implies right care of racial germ-plasm, 165;
+ and wisdom of choice in marriage, 165-166;
+ ability of science of, to guide race to higher levels, 166-167;
+ knowledge of, both a personal advantage and a social necessity, 167;
+ main features of thoroughgoing program of, 167;
+ importance for future generations, 167;
+ grandest service of science to the human race, 167-168;
+ a remedy for degenerative tendencies, 292;
+ scope of, 293;
+ correction of popular misconceptions, 293-294;
+ discovery of hereditary laws, resulting in science of, 294-295;
+ rules of, 296;
+ instances of improvement from application of principles, 319-322;
+ three main lines of eugenic improvement, 323;
+ need of State Eugenic Boards, 323-324;
+ references on, 324.
+
+ Exercise, times for taking, and benefits, 16;
+ necessity for, to offset evils of a sedentary life, 94;
+ different forms of, 94;
+ after eating, 94;
+ outdoor, in winter, 95;
+ question of enthusiasm in, 95-96;
+ ideals in, 96;
+ of mind, will and emotions, 97-98;
+ dancing as, 99-100;
+ for overweight, 217;
+ for underweight, 220.
+
+ Exercises, breathing, 25-26;
+ breathing, for correcting evils of bad posture, 58;
+ corrective, for faulty posture, 62, 221-223;
+ for flat foot, 223.
+
+ Expectations of life, comparison of, in different localities, 290.
+
+ Eye-strain, evils resulting from, 93;
+ preventive measures, 93-94;
+ remote effects of, 122.
+
+
+ Fads, avoidance of, in matter of diet, 50.
+
+ Fans for keeping air in motion, 10.
+
+ Fat, function of, as a constituent of food, 35-36;
+ examples of, in common foods, 36;
+ suitable proportion of, in diet, 40;
+ as laxative food, 52;
+ in cheap foods, 131;
+ list of foods poor and rich in, 171;
+ fat-forming food to avoid in cases of overweight, 216;
+ forms of, for underweight, 220.
+
+ Fatigue, cautions regarding eating in a state of, 35;
+ relation of posture to, 57;
+ connection between colds and, 70, 276;
+ relaxation a remedy for, 101;
+ value of baths, for, 102;
+ avoidance of, in cases of underweight, 220.
+
+ Feet, misdirected, 59-60;
+ correct position of, in standing and walking, 60;
+ exercises for the, 223;
+ disturbances of health due to weak, 224;
+ means of detecting weak, 224-225.
+
+ Figs, laxative quality of, 52;
+ food value of, 179.
+
+ Fires, ventilation by wood or grate, 10.
+
+ Fish, a high-protein food, 38;
+ special objections to an abundance of, 39.
+
+ Fisher, George J., smoking tests conducted by, 259-260.
+
+ Flat foot, cause of, 59-60;
+ toeing-in and exercise of leg muscles as remedies for, 60;
+ corrective exercises for, 223;
+ consulting a specialist for, 223-224;
+ means of detecting, 224-225;
+ prevention of, 226.
+
+ Fleas, as spreaders of disease, 74.
+
+ Flesh eaters versus flesh abstainers, tests of, 197-199.
+
+ Fletcher, Horace, interest in mastication revived by, 46;
+ experiment with method of, of thorough mastication, 200-209.
+
+ Flies, diseases carried by, 71;
+ guarding against typhoid germs carried by, 73;
+ methods of destroying, 73-74.
+
+ Focal infection, as a cause of disease, 81;
+ diseases traceable to, 82;
+ caution necessary in accepting principle too literally, 83;
+ physical examinations to detect, 292.
+
+ Food, quantity of, 28;
+ measurement of, by calories, 28;
+ values of common foods, 29-30;
+ the daily amount needed per person, 30;
+ precautions regarding, in case of overweight, 32-33, 215-216;
+ rules regarding, in case of underweight, 33, 219-220;
+ diet in middle life, 33-34;
+ diet in hot weather, 34;
+ comparative amount needed by brain-workers, 34-35;
+ eating when fatigued, 35;
+ protein foods, 35-40;
+ advantages of hard foods, 40-41;
+ bulk a necessity in, 41-42, 148-150;
+ objection to concentrated, 41;
+ value of raw foods, 42;
+ cooking necessary for some, 43;
+ thorough mastication of, important, 44-47;
+ enjoyment of, desirable, 46-47;
+ choice of foods influenced by slow eating, 47;
+ "good" and "bad" foods, 47-48;
+ digestibility of so-called indigestible, 49;
+ avoidance of fads as to, 50;
+ consultation of physician regarding, 50;
+ regulation of bowels by, 52;
+ harmful preservatives and adulterants in, 65;
+ comparative cost of, 129-131;
+ drawbacks of civilization illustrated by, 148;
+ soft and concentrated foods artificial, 148-150;
+ the hurry habit and eating of, 150-151;
+ misleading of appetites for, 151-152;
+ tabular classification of common foods, 171;
+ ideal proportion of the three elements in, 173;
+ tabular list of values of, in daily diet, 175-183;
+ relative energy value and cost of ready-to-serve foods, 184-190;
+ minimal cost of, 190-194;
+ calories consumed daily by different classes of workers, 195;
+ experiments with mastication and instinctive eating, 200-209;
+ references on, 209-211;
+ negative value of alcohol as, 241-242.
+
+ Fowl, a high-protein food, 38;
+ special objections to too great an amount of, 39.
+
+ France, consumption of alcohol in, 236;
+ mortality statistics of, 286.
+
+ Franklin, Benjamin, views of, concerning colds, 124.
+
+ Fruit, to be eaten in middle life, 33;
+ suitable for eating when fatigued, 35;
+ cellulose supplied by fibrous, 41;
+ vitamins supplied by, 42;
+ acids supplied by, 43;
+ among the best foods, 48;
+ a laxative food, 52;
+ value to teeth at end of a meal, 220.
+
+ Fruit acids, cleansing the mouth with, 86.
+
+ Fruits, table of food values of, 177, 179.
+
+ Fuel value, of common foods, 171, 175-183;
+ of ready-to-serve foods, 184-190.
+
+
+ Galton, Sir Francis, identified with eugenic movement, 295.
+
+ Game as food, 48.
+
+ Games, for giving exercise, 95;
+ advantages possessed by, as recreation, 99.
+
+ Garters, constriction from, 16.
+
+ Germany, consumption of alcohol in, 236.
+ _See_ Prussia.
+
+ Germs, origin of colds in, 8-9, 70-71, 272;
+ destroyed by sunlight, 14;
+ clearing food of, 43;
+ infections through, 69-78.
+
+ Gladstone, W. E., noted for mastication of food, 46.
+
+ Glucose, a cheap source of starch and sugar, 131.
+
+ Gonorrhea, sterilizing influence of, 78.
+
+ Grate fires as ventilators, 10.
+
+ Greeks, high ideals of ancient, 4;
+ perfect physical poise depicted in sculptures of, 59;
+ ideal of, in sports, 96.
+
+ Greens, laxative quality of, 52.
+
+ Grippe, avoidance of exposure to infection from, 70.
+
+ Guinea pigs, illustration from, of action of hereditary traits, 313-316.
+
+ Gums, cleansing the, 84-85.
+
+
+ Habits, as to defecation, 55;
+ overcoming acquired, to lead a hygienic life, 134-135.
+
+ "Habitus enteroptoticus," posture called, 58.
+
+ Happiness, habit of, 115.
+
+ Hard foods, benefits of, 40-41.
+
+ Hats, ill effects of tight, 16.
+
+ Headache, sometimes caused by constipation, 51;
+ sometimes due to a slouching posture, 57.
+
+ Health, present world-wide movement for conservation of, 2;
+ influence of, on character, 105-107;
+ mental rewards from, 107-108;
+ influence of the mind on, 108-109;
+ cost of good, 127-128;
+ possibilities of attainment, 141-142.
+
+ Health foods and drinks, 3.
+
+ Heart, diseases of, due to focal infection, 82;
+ common causes of troubles of, 90;
+ effect of alcohol on, 240-241;
+ effect of tobacco on, 250, 259-260, 263, 267;
+ death rates from diseases of, 284, 285.
+
+ Heat, enervating effect of, 11.
+
+ Heating systems, ventilation and, 10-11.
+
+ Hens, influence of mind on health illustrated by, 108-109.
+
+ Heredity, dependence of health of individual on, 164-165;
+ eugenic improvement attainable through control of, 293;
+ discovery of laws of, resulting in science of eugenics, 293-294;
+ traits influenced by, 297-298;
+ distribution of traits, 298-300;
+ desirable and undesirable traits, 300-301;
+ illustrations of laws of, by Andalusian fowl and by guinea pigs,
+ 307-316;
+ application of principles to human race, 316-322.
+
+ Hill-climbing, as exercise, 94;
+ for overweight, 217.
+
+ Hodge, Clifton P., fly-trap invented by, 73-74.
+
+ Home exercise, 94.
+
+ Hookworm disease, preventive measures, 75.
+
+ Hot weather, diet in, 34.
+
+ Houses, disadvantages attached to invention of, 145-147.
+
+ Housing, hygiene of, 7-14;
+ disadvantages of the poor regarding, 128-129.
+
+ Humidity of air, how to secure, 11-12.
+
+ Hurry, habit of, in modern life, 114;
+ as a promoter of indigestion, 150;
+ excessive use of flesh foods due to, 151.
+
+ Hygiene, individual, ideals implied by, 1;
+ medieval views contrasted with modern ideals, 1-2;
+ good, ventilation the first rule, of, 7;
+ mental, 105-118;
+ unity of, 121-126;
+ obstacles to, 126-135;
+ possibilities of, 135-143;
+ and civilization, 143-156;
+ public versus individual, 157-159;
+ necessity for cooperation between public and individual, 159-161;
+ race, 163-168;
+ of immediate concern to the present generation, while eugenics is
+ important for future generations, 167-168.
+
+ Hypochondriacs, risk of becoming, 111.
+
+
+ Ice-cream, comparative food value of, 33.
+
+ Ideal food proportions, 173.
+
+ Ideals, of individual hygiene, 1;
+ contrast afforded by medieval, 1-2;
+ present-day establishment of more wholesome, 2;
+ as to labor, 3-4;
+ still further improvement needed in American, 4-6.
+
+ Idleness, evils of, 91.
+
+ Impairments, unsuspected physical, 136-139.
+
+ Inactivity, necessity for periods of, 89;
+ rest and sleep the two great forms of, 89.
+
+ Indians, bad effects of indoor living upon, 146-147.
+
+ Indigestible foods, digestibility of so-called, 49.
+
+ Individual hygiene, public hygiene versus, 157-159;
+ practice of, a remedy for degenerative tendencies, 292.
+
+ Indoor living, unnatural character and evils of, 145-147.
+
+ Industrial workers, unsuspected impairments among, 137-138;
+ calories of food consumed daily by different classes of, 195;
+ powers of, lessened by use of alcohol, 238, 244.
+
+ Infections of the body, by germs, 69-75;
+ importance of cleanliness for avoiding, 75;
+ through the mouth, 78-83;
+ in colds, 272.
+
+ Infectious diseases, power of resistance to, weakened by alcohol, 68;
+ results regarding, from teeth hygiene, 88.
+
+ Insect-borne diseases, 71.
+
+ Insomnia, remedial measures for, 102-103;
+ often caused by excessive smoking, 264.
+
+ Instinctive eating, experiments with, 200-209.
+
+ Intestinal intoxication, distinguished from autointoxication, 81-82.
+
+ Intestinal poisoning, from insufficient mastication, 45.
+
+ Introspection, one of the curses of idleness, 91.
+
+ Iron, in vegetable foods, 40.
+
+ Italy, mortality statistics of, 286.
+
+
+ James, William, on enjoyment of life, 5;
+ on religion of healthy-mindedness, 114.
+
+ Jews, effects of indoor living withstood by, 147.
+
+
+ Kidney, among the worst foods, 48.
+
+ Kidneys, death rates from diseases of, 284, 285.
+
+ Kipling, Rudyard, on concentrated foods, 41-42.
+
+
+ Labor, modern ideals concerning, 3-4;
+ turned from drudgery into play by proper development of health
+ ideals, 5-6;
+ division of, an evil of civilization, 152.
+ _See_ Work.
+
+ Lamb, food value of, 29, 178.
+
+ Laxative drugs, avoidance of, 53.
+
+ Laxative foods, 52.
+
+ Leg-lifting exercise for faulty posture, 222.
+
+ Lettuce, cellulose in, 41;
+ vitamins supplied by, 42;
+ food value of, 175.
+
+ Lice, diseases carried by, 74-75.
+
+ Life, no principle which limits, 142-143;
+ shortening of, by unhygienic modes of living, 155.
+
+ Life Extension Institute, purpose of, 1.
+
+ Lighting, electric preferable to gas, 13.
+
+ Lime, deficiency of flesh foods in, 39.
+
+ Linen, use of, in clothing, 17.
+
+ Literature, avoidance of morbid, 99.
+
+ Liver, excess of acids produced by eating, 39;
+ among the worst foods, 48.
+
+ Liver diseases, death rate from, 285.
+
+ London, expectation of life in, 289.
+
+ Lusk, Graham, quoted on minimal cost of food, 190-194;
+ experiments by, to ascertain basal metabolism of body, 196.
+
+
+ Malaria, not caused by night air, 22;
+ carried by mosquitoes, 71.
+
+ Marriage, effect of health on opportunities for, 2;
+ exercising wisdom of choice in, 165-166;
+ enactment of wise laws of, 167;
+ science of eugenics and, 293-323.
+
+ Mastication, required by hard foods, 41;
+ value of thorough, and evils of insufficient, 44-47;
+ a desirable means of tooth and gum hygiene, 84;
+ and mental attitude, 110;
+ experiment to test effects of, on endurance and strength, 200-209.
+
+ Meat, decrease in amount eaten in middle life and in hot weather, 33-34;
+ high-protein value of, 38;
+ too much, a common error of diet, 38-39;
+ excess of acids produced by, 39;
+ endurance tests to ascertain value of, in diet, 197-199;
+ sudden and complete exclusion from diet not desirable, 208;
+ indulgence of craving for, 209.
+
+ Meats, table of food values of cooked, 178.
+
+ Mechanical diet indicator, 202.
+
+ Medical examination, desirable for determining one's diet, 50.
+
+ Medical practise, modern radical revolution in, 2-3.
+
+ Medieval indifference to matters pertaining to human body, 1-2.
+
+ Melancholy, physical sources of, 57, 105-106.
+
+ Mendel, discovery of laws of heredity by, 295.
+
+ Menstrual period in women, mental effects of, 106.
+
+ Mental condition, relation of mode of breathing to, 26-27;
+ effect on sleep, 104-105;
+ learning to avoid abnormal, 113.
+
+ Milk, food value of, 30, 181;
+ protein value of human, 37;
+ vitamins supplied by raw, 42;
+ not cooked by pasteurization, 42-43;
+ among the best foods, 48;
+ pasteurizing, for avoiding typhoid germs, 73;
+ skim milk a cheap source of protein, 131.
+
+ Mind, exercise of the, 97;
+ activity and rest needed by, 105;
+ serenity of, an important factor, 105;
+ interrelation of health and, 105-118.
+
+ Mind-cure, proper and improper employment of, 111-112.
+
+ Mineral oils, as intestinal lubricants, 53.
+
+ Mineral waters, not to be used habitually, 53.
+
+ Minor ailments, as warning signals, 138-139.
+
+ Moistening of air, methods for, 12.
+
+ Monotony and interruption, 92.
+
+ Moore, R. M., quoted on mortality among abstainers and
+ non-abstainers, 229.
+
+ Mortality. _See_ Death rate.
+
+ Mosquitoes, diseases communicated by, 22, 71;
+ preventive measures against, 71-72.
+
+ Mouth, infection through the, 78-83;
+ preventive measures against infection through, 83-88.
+
+ Moving pictures, eye-strain caused by, 93;
+ hygienic value, in the way of recreation, 99.
+
+
+ Nasal congestion from overeating, 276.
+
+ Nasal douches, use of, 70, 276.
+
+ Nasal obstruction, a cause of colds, 272.
+
+ National Council of Safety, attitude toward alcohol, 244.
+
+ Nature, upsetting of equilibrium of, by civilized man, 143-156.
+
+ Neckwear, constriction from tight, 16.
+
+ Negroes, bad effects of indoor living upon, 146-147.
+
+ Nervous system, effect of alcohol on, 237-239.
+
+ Nervous troubles, outdoor treatment for, 21.
+
+ Neurasthenia, sometimes caused by a slouching posture, 57.
+
+ New York City, expectation of life in, compared with England and Wales,
+ and London, 289.
+
+ New York State, death rate statistics of, 287, 288.
+
+ Nicotin, percentage of, in tobacco, 251-254;
+ amount of, in tobacco smoke, 254-255, 260-261;
+ effects of, 255-256;
+ experiments with, on animals, 263.
+
+ Night air, mistaken ideas concerning, 22.
+
+ Nose, cleaning the, 70, 276-277.
+
+ Nuts, vitamins supplied by, 42;
+ among the best foods, 48;
+ digestibility of, when properly chewed, 49;
+ table of food values of, 183.
+
+
+ Oatmeal, food value of, 29, 180.
+
+ Obstacles, to hygiene, 126-135.
+
+ Oils, as laxative food, 52;
+ as intestinal lubricants, 53.
+
+ Oleomargarine, a cheap source of fat, 131.
+
+ Olive oil, a concentrated food, 28-29.
+
+ Olives, food value of, 30, 182.
+
+ Onions, cellulose in, 41;
+ food value of, 176.
+
+ Oranges, food value of, 30, 177.
+
+ Outdoor living, benefits, of, 18-20, 276.
+
+ Outdoor schools, 19.
+
+ Outdoor sleeping, 20-24, 104.
+
+ Overeating, causes of, 154;
+ nasal congestion from, 276.
+
+ Overheating of rooms, 11.
+
+ Overnourishment, from too free use of sugar, 48.
+
+ Overstrain, results of, 90;
+ prevention of, 91-92.
+
+ Overweight, influence of, on longevity, 30-31;
+ life insurance estimates as to, 31-32, 213;
+ determination of, 31;
+ importance of checking tendency to, 32;
+ eating-habits that cause, 32-33;
+ diet for, 215-216;
+ fats to avoid, 216;
+ exercise for, 217;
+ main reliance to be placed on dietetic regulation rather than on
+ exercise, 217;
+ avoidance of sudden reduction in weight, 217-218;
+ reduction of weight a simple matter, 218-219.
+
+ Overwork, popular delusions concerning, 124-125.
+
+
+ Pack, Fred. J., statistics by, on effects of tobacco, 256-259.
+
+ Paraffin oil, an intestinal lubricant, 53.
+
+ Parsnips, food value of, 41, 176.
+
+ Pasteurization, milk left uncooked by, 42-43.
+
+ Pastry, table of food values of, 179.
+
+ Patent medicines, habit-forming drugs in, 65.
+
+ Peanuts, food value of, 30, 183;
+ digestibility of, 49;
+ a cheap source of protein, 131.
+
+ Peas, a high-protein food, 38;
+ protein in, a possible objection, 39-40.
+
+ Pecans, food value of, 30, 183.
+
+ Pepper, to be used sparingly, 48.
+
+ Peroxide of hydrogen, for disinfecting raw foods, 43.
+
+ Personal equation, hygienic living and the, 139-140.
+
+ Perspiration, benefits of, 76.
+
+ Philosophy, help to be obtained from, in field of mental hygiene, 114;
+ Oriental superior to Occidental in training in control of attention,
+ 115-116.
+
+ Physical examinations, a remedy for degenerative tendencies, 292.
+
+ Physiological effects of alcohol, 236-244.
+
+ Pickles, table of food values of, 182.
+
+ Pie, food value of, 29, 179.
+
+ Pillows, use of, in sleeping, 104.
+
+ Plague, spread by fleas and lice, 74-75.
+
+ Play, the halfway stage between work and rest, 100-101.
+ _See_ Work and play.
+
+ Playgrounds, outdoor, 19.
+
+ Plays, hygienic value of, as recreation, 99.
+
+ Pneumonia, outdoor treatment for, 21;
+ trend of death rate from, 285.
+
+ Poisons, from constipation, 51-56;
+ relation of posture to, 57-64;
+ habit-forming drugs and patent medicines, 65;
+ substitution of milder for the more injurious, 65-66;
+ alcohol, 67-68, 227-249;
+ tobacco, 68-69, 250-271;
+ infections with germs, 69-78;
+ teeth and gums as a source of infection, 78-81;
+ focal infection and autointoxication, 81-83.
+
+ Poor, disadvantages of the, in opportunities to live a healthy
+ life, 128.
+
+ Posture, physical value of an erect, 57;
+ breathing exercises for correcting evils of, 58;
+ in standing and walking, 58-59;
+ of the feet, 59-60;
+ in sitting, 60-62;
+ pains due to faulty, 62;
+ effects of faulty, in children, 62;
+ teaching of correct, 63;
+ relation to character, 63-64;
+ corrective exercises for faulty, 221-223;
+ in cases of flat foot, 223.
+
+ Potatoes, food value of, 29, 176;
+ valuable because of alkalinity, 43;
+ among the best foods, 48;
+ a cheap source of starch and sugar, 131;
+ for underweight, 220.
+
+ Preservatives, harmful, 65.
+
+ Preventability of disease and death, 135-136.
+
+ Preventive dental treatment, 86-87.
+
+ Preventive medicine, practise of, 2-3;
+ application of methods by people themselves, 3.
+
+ Program, constructing a day's, 120;
+ main features of a eugenic, 167.
+
+ Prostitutes, disease among, 77.
+
+ Prostitution. _See_ Social evil.
+
+ Protein, function of, as a constituent of food, 35-36;
+ examples of, 36;
+ question of right proportion of, 36-37;
+ common error of diet in using too much, 38;
+ injuries from overabundance of, 38-39;
+ poisoning caused by decomposition of, in the colon, 56;
+ in cheap foods, 131;
+ list of foods high, moderate and deficient in, 171;
+ experiments to determine value of, in diet, 197-199.
+
+ Prunes, food value of, 30, 179;
+ laxative quality of, 52.
+
+ Prussia, mortality statistics of, 286, 290-291.
+
+ Public hygiene, 157;
+ what is included under, 157-158;
+ progress made in, 158;
+ various important measures of, 161-163.
+
+ Puddings, table of food values of, 179.
+
+ Pumpkins, cellulose in, 41.
+
+ Purins, in flesh food, leading to production of uric acid, 39;
+ found in some vegetable foods, 40.
+
+ Pyorrhea, action of, 79-80;
+ treatment for, 85-86.
+
+ Pyridin in tobacco smoke, 260-261.
+
+
+ Quack remedies, to be avoided in case of colds, 280.
+
+ Quacks and quack advertising, movement against, 162-163.
+
+ Quarantine, included in public hygiene, 158.
+
+ Quensel, Ulrik, on disagreement of work and alcohol, 244.
+
+ Quick lunches, an institution of civilization, 150;
+ relative energy values and cost of different orders at, 184-190.
+
+ Quinine, use of, deleterious in case of colds, 280.
+
+
+ Race hygiene. _See_ Eugenics.
+
+ Races, effects of indoor living on different, 146-147;
+ varied conditions in different, with respect to resistance to
+ disease, 323.
+
+ Raw foods, value of, 42.
+
+ Reading, choice of, for recreation, 99.
+
+ Reading on trains, eye-strain caused by, 93.
+
+ Ready-to-serve foods, analysis and cost of, 184-190.
+
+ Recreation, outdoor, 19;
+ necessity for, 89, 98;
+ importance of enjoyment of, 98-99;
+ forms of, 99;
+ advantages possessed by games, 99;
+ reading, dancing and card-playing, 99-100;
+ suicidal amusements, 100.
+
+ Regime, demand for a well-balanced, 125-126.
+
+ Relatives, marriage of, 305-306.
+
+ Relaxation, cultivation of power of, 101;
+ bathing a help to, 102.
+
+ Religion, as a help in field of mental hygiene, 114;
+ of healthy-mindedness, 114-115.
+
+ Reproduction, rules of, under a eugenic program, 167.
+
+ Rest and sleep, the two great forms of inactivity, 89.
+
+ Rheumatism, traceable to focal infection, 82.
+
+ Rice, not a laxative food, 52;
+ food value of, 180.
+
+ Richards, Mrs., on cost of food, 130.
+
+ Roosevelt Conservation Commission on National Vitality, report of, 136.
+
+ Rosenau, Dr., on sex instruction, 77.
+
+ Rowing-machine, home exercise on, 94.
+
+ Rubner, Prof., on injuries from overabundance of protein, 38-39.
+
+ Running, a beneficial exercise, 94.
+
+
+ Saccharin, harmful in foods, 65.
+
+ Salt, to be used sparingly, 48.
+
+ Salts, inorganic, in mixed diet, 43.
+
+ Sandals, benefits and risks in wearing, 17.
+
+ School, teaching correct posture in, 63.
+
+ Schools, outdoor, 19.
+
+ Segregation of defective classes, 321-322, 323.
+
+ Self-respect, relation between erect posture and, 63-64.
+
+ Serenity, to be practised as an art, 113.
+
+ Setting-up exercises, 221-224.
+
+ Sex hygiene, eugenics not limited to, 293-294.
+
+ Sex instruction, 77-78.
+
+ Shaler, N. S., "Man and the Earth," quoted, 143-144.
+
+ Shell-fish, a high-protein food, 38;
+ special objections to too great an amount of, 39.
+
+ Shoes, care necessary in choosing proper, 16-17.
+
+ Shredded wheat biscuit, food value of, 29, 181.
+
+ Signal-station exercise, for faulty posture, 222.
+
+ Singing, as a hygienic practise, 26.
+
+ Sitting, correct posture in, 60-62.
+
+ Skim milk, a cheap source of protein, 131.
+
+ Skin training, establishing resistance to colds by, 273-274;
+ means of, 274-275;
+ by wearing light, porous clothing, 275.
+
+ Sleep, one of the two great forms of inactivity, 89;
+ means of inducing, 102-103;
+ importance of, to health, 103;
+ hours of, 103;
+ eating before, 103-104;
+ use of pillows, 104;
+ type of bed, 104;
+ effect of mental attitude on, 104-105.
+
+ Sleeping, out-of-door, 3, 20-24, 104;
+ a preventive of colds, 9, 276;
+ for underweight, 220.
+
+ Sleeping porches, arrangement of, 22-23.
+
+ Sleeping tents, 23-24.
+
+ Social evil, remote causes of, 123;
+ cooperation needed in movement against, 163.
+
+ Soups, food values of, 183.
+
+ Sour milk, among the best foods, 48;
+ a means of reducing decomposition of protein in the colon, 56.
+
+ Specialists, medical, "one idea" doctrines of, 122.
+
+ Spinach, cellulose in, 41.
+
+ Spinal curvature, sometimes caused by faulty posture, 62.
+
+ Sponge-cake, food value of, 29, 179.
+
+ Squash, cellulose in, 41.
+
+ Standing, correct posture in, 58-59.
+
+ Starch, cheap sources of, 131.
+
+ Sterilization of defectives, 323.
+
+ Stevenson, R. L., on duty of being happy, 115.
+
+ Sugar, food value of, 30, 182;
+ danger from overuse of, 48;
+ cheap sources of, 131;
+ taking of, for underweight, 220.
+
+ Sunlight, benefits of, to air, 14.
+
+ Sweden, American ideals of perfect manhood and womanhood inferior to
+ those of, 4;
+ attention to individual hygiene in, and decline in death rate, 159;
+ mortality statistics of, 286, 292.
+
+ Sweetbreads, excess of acids produced by, 39;
+ among the worst foods, 48.
+
+ Sweets, table of food values of, 182;
+ time for taking, 220.
+
+ Swimming, as exercise, 94;
+ an example of healthful activity and relaxation, 101-102;
+ for overweight, 217.
+
+ Syphilis, destructive effect of, 78;
+ resistance to, weakened by alcohol, 240.
+
+ Systemic injuries from mouth infection, 80-81.
+
+
+ Table, posture in sitting at a, 61.
+
+ Tea, degree of injury from, 66.
+
+ Teeth, benefits to, from hard foods, 41;
+ evils of insufficient mastication, 44;
+ infection from decayed, 78-83;
+ danger from over-dentistried, 83;
+ method of cleansing, 84-85;
+ periodic examinations and cleanings, 86-87;
+ question of saving, at expense of other parts of body, 87;
+ correction of irregularities, 87-88;
+ care of temporary, 88;
+ results of teeth hygiene, 88;
+ malformation of, a cause of nasal obstruction and colds, 272.
+
+ Temperature of living-rooms and work-rooms, 11.
+
+ Tents for outdoor sleeping, 23-24.
+
+ Thinking, exercise in, 97.
+
+ Thoughts, effect of character of, on sleep, 104-105.
+
+ Ticks, diseases spread by, 74.
+
+ Time, taking of, for hygienic living, 132-133.
+
+ Tobacco, injury from poison in, 65;
+ ill effects of, 68-69;
+ derivation of, 250-251;
+ composition of, 251-255;
+ effects on animals and on man, 255-265;
+ increase in use of, 267-268;
+ references concerning, 268-271.
+
+ Tobacco heart, risks accompanying, 263.
+
+ Tobacco smoke, air vitiation from, 13;
+ amount of nicotin in, 254-255, 260-261.
+
+ Toeing out and toeing in, 60, 223.
+
+ Tomatoes, cellulose in, 41;
+ vitamins supplied by, 42;
+ food value of, 176.
+
+ Tongue, cleansing, with tooth-brush, 85.
+
+ Tooth powders and pastes, use of, 85.
+
+ Toxaemia, autointoxication distinguished from, 81-82.
+
+ Traits, subdivisibility of each individual into, according to
+ Mendelian discovery, 295;
+ rules resulting from inheritability of, 296;
+ physical, known to act hereditarily, 297;
+ mental, 297-298;
+ moral, 298;
+ laws governing inheritance of, 293;
+ distribution of, 298-300;
+ socially noble and ignoble, 300-301;
+ mating of, in marriages, 304-305;
+ maturing of, at certain ages, 306;
+ dominant and recessive, 317-319;
+ need of education on inheritability of, 323.
+
+ Tree-swaying exercise for faulty posture, 222.
+
+ Tuberculosis, outdoor sleeping as a remedy for, 21;
+ sometimes produced by the "consumptive stoop," 57;
+ infection from germs of, 71;
+ remote causes of, 123;
+ primarily a house disease, 146;
+ liability of different races to, 147;
+ public and individual hygiene invoked in fight against, 159;
+ resistance to, weakened by alcohol, 240;
+ trend of death rate from, 285;
+ application of science of eugenics to, 299.
+
+ Typhoid fever, death rate from, 285.
+
+ Typhoid germs, guarding against, 72-73.
+
+ Typhus, carried by lice, 75.
+
+
+ Ulcer of the stomach, sometimes caused by focal infection, 82.
+
+ Underclothes, benefits of loose, porous, 14;
+ suitable material for, 17.
+
+ Underweight, relation of, to longevity, 30-32;
+ determination of, 31;
+ remedy for, 33;
+ life insurance statistics as to, 219;
+ diet for, 219-220;
+ exercise for, 220.
+
+ United Kingdom, consumption of alcohol in, 235, 236.
+
+ United States, consumption of alcohol in, 235, 236;
+ trend of death rate in, 281-285;
+ comparison of death rate with those of other countries, 286.
+
+ Unity of hygiene, 121-126.
+
+ Uric acid, caused by purins in diet, 39.
+
+ Urinary system, death rates from diseases of, 284, 285.
+
+
+ Vaccination, overcoming prejudice against, 163.
+
+ Vacuum cleaners, advantages of, 13.
+
+ Variety, need of, in work, 92.
+
+ Vegetables, bulky foods, 29;
+ suitable diet for middle life, 33-34;
+ objection to some, on account of richness in protein, 39-40;
+ cellulose supplied by, 41;
+ vitamins supplied by, 42;
+ acids supplied by, 43;
+ among the best foods, 48;
+ laxative food, 52;
+ table of food values of, 175-176.
+
+ Venereal diseases, infections from, 77-78;
+ resistance to, weakened by alcohol, 240.
+
+ Ventilation, importance of, 7;
+ motion, coolness, humidity, and freshness, of air chief features
+ of, 7;
+ overemphasis of danger from drafts, 8-9;
+ by means of windows, 9;
+ use of window-boards, 9-10;
+ air-fans as a help in, 10;
+ heating systems and, 10-11;
+ importance of cool air and enervating effect of hot, 10-11;
+ dryness and humidity of air, 11-12;
+ relation of clothing to, 14-18;
+ necessitated by conditions of civilization, 147;
+ as a preventive of colds, 275.
+
+ Vermin, diseases spread by, 74-75.
+
+ Vertigo, causes of, 123.
+
+ Vital resistance, increased by outdoor sleeping, 21-22.
+
+ Vital surplus, conservation of, 5.
+
+ Vitamins in foods, 42;
+ importance of well-being of body, 42.
+
+
+ Walking, correct posture in, 58-59;
+ as exercise, 94;
+ pleasures of, as recreation, 99;
+ for overweight, 217.
+
+ Water, drinking, with meals, 48;
+ varying effects of habits of drinking, on constipation, 52;
+ freeing from typhoid germs, 72;
+ importance of pure supply of, 162.
+
+ Water closets, height of seats of, 54.
+
+ Weak feet, causes of, 60;
+ disturbances of health due to, 224;
+ means of detecting, 224-225.
+
+ Weight, relation of, to longevity, 30-32;
+ the correct average, 213-214;
+ standards for, at various ages and heights, 214;
+ avoidance of sudden reduction in, 217-218.
+ _See_ Overweight _and_ Underweight.
+
+ Wheat-bran, a preventive of constipation, 52.
+
+ Whisky, not to be taken for colds, 280.
+ _See_ Alcohol.
+
+ Wholesale costs of uncooked ingredients of standard foods, 192-193.
+
+ Will, exercise of the, 97-98;
+ effort of, necessary to hygienic living, 126-127.
+
+ Window-boards, use of, 9-10.
+
+ Windows, best ventilation to be had through, 9.
+
+ Wood fires as ventilators, 10.
+
+ Woody fiber necessary in diet, 41.
+
+ Wool, use of, in clothing, 17.
+
+ Work, normal, one of the great blessings of life, 91;
+ arrangement of hours for, 92;
+ need of variety of, 92.
+ _See_ Labor.
+
+ Work and play, the two great forms of activity, 89;
+ adjusting the proportion of, 90.
+
+ Working conditions, disadvantages of the poor regarding, 128-129.
+
+ Worry, physical sources of, 105-106;
+ physical effects of, 112;
+ practising art of serenity as an offset to, 113;
+ ailments aggravated by, 123.
+
+ Writer's cramp, cause of, 62.
+
+
+ Yard-arm exercise for faulty posture, 221-222.
+
+ Yellow fever, carried by mosquitoes, 71.
+
+
+ Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.
+
+
+
+
+ +------------------------------------------------------------------+
+ | |
+ | Transcriber's Note |
+ | |
+ | Three typographical errors have been corrected, and two missing |
+ | endnote references inserted. Details of these can be found in |
+ | the HTML version of this eBook. |
+ | |
+ | The inconsistent hyphenation of the words borderline, |
+ | cooperation, coordination, cornstarch, healthymindedness, makeup |
+ | and smallpox, and the inconsistent accenting of Beitraege, |
+ | employes and regime has been left as in the original. |
+ | |
+ | The table on infant mortality was originally a further column on |
+ | the large mortality table above it. This column has been |
+ | separated to avoid scrollling and aid legibility. |
+ | |
+ +------------------------------------------------------------------+
+
+
+
+
+
+End of Project Gutenberg's How to Live, by Irving Fisher and Eugene Fisk
+
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