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diff --git a/75870-0.txt b/75870-0.txt new file mode 100644 index 0000000..958b82b --- /dev/null +++ b/75870-0.txt @@ -0,0 +1,783 @@ + +*** START OF THE PROJECT GUTENBERG EBOOK 75870 *** + + + + + + TRANSCRIBER’S NOTE + + Italic text is denoted by _underscores_. + + Some minor changes to the text are noted at the end of the book. + + + + + LITTLE BLUE BOOK NO. 1435 + Edited by E. Haldeman-Julius + + Constipation and Its + Correction by Exercise + + C. O. Benson + + (Instructor of Physical Education, + Washington University, + St. Louis, Mo.) + + + HALDEMAN-JULIUS PUBLICATIONS + GIRARD, KANSAS + + + + + Copyright, 1929, + Haldeman-Julius Company + + + PRINTED IN THE UNITED STATES OF AMERICA + + + + + CONTENTS + + + Page + + Causes of Constipation 7 + + Exercises for the Prevention and Correction + of Constipation 20 + + + + + CONSTIPATION AND ITS CORRECTION BY EXERCISE + + +Constipation or dyskinesia is one of the important influences in making +people old before their time. The breaking down of the faculties and +functions supposed to be due to old age is in reality due to the +accumulation of waste and bacteria in the intestines. A habit of life +which keeps the bowels clean will set “old age” back to the time when +men will enjoy perfect health to the utmost limit of a normal span of +years (at the present time the normal span is fifty-eight years). + +There are many people who think they are quite normal, though they +never had a regular daily movement of the bowels without the aid of +laxatives in years. Yet, these same persons will not let the gasoline +line on their automobile stay clogged one day. + +The body is a very delicate organism and it must be taken care of in +a thoughtful fashion. A poisoned night is spent if a day is missed +without a bowel movement, for the body cannot carry waste a great +length of time without serious injury to it. Under a normal life the +bowels should move at least once a day without artificial aid. + + +_Results of Constipation_ + +When food remains too long in the body it decays, putrefies, and +develops into very active poisons. With this decaying comes a +depressing feeling caused by these wastes being absorbed into the +blood. Then, to make matters worse, this putrification retards the +bowel action, thus keeping the poisons in the body. Thus, constipation +results. Some of these poisons are not so harmful, yet others are very +capable of infecting the body, and these enter the blood stream via +the intestines and reach other organs where they may cause a chronic +disease. + +Constipation brings many other ills besides that of poisoning and +infecting the body. If this decay occurs too frequently, very serious +infections may develop. Frequently diseases associated with old age, +such as rheumatism, kidney trouble, and disturbances of the gall +bladder are the result of a constipated condition which has run for +years. The retained masses of putrefied food in the digestive tract +many times displaces and distends the bowels with the ultimate result +that it reacts on the nervous system and the circulation of the +liver, and causes much suffering. Appendicitis is often traced to the +continuous constipated condition. + +Other results of constipation can be dizziness, offensive breath, +headache, loss of pep and vitality, bad temper, poor complexion, +stomach disorders, skin eruptions, sleepless nights, loss of appetite, +stupor, and piles. + + + + + CAUSES OF CONSTIPATION + + +_Lack of Exercise_ + +One who leads an inactive life must expect to have a flabby body. +Lack of exercise lowers the tone of the whole body and especially the +abdominal viscera. This is an unhealthy way to live, for it offers no +incentive to the stomach and intestines for the vigorous digestion of +food. A good workout daily will stimulate and tone the intestines for +better functioning. + +Unless your work involves a great deal of outdoor walking, a daily +walk cannot be over-estimated in the treatment of constipation. Learn +to stride along with the head and chest up, breathing deeply. Walking +in this fashion will do as much good the last ten minutes as the +first ten. This exercise will stimulate the appetite and increase the +physical and mental tone of the body. It is a life-enriching as well +as life-purifying habit. + +Learn to take a few workouts in the gym every week, that is, if you are +physically able. However, before you plan your workout have your health +doctor plan your program and limitations and what it should include. + +In the back of the book will be found exercises that will aid in +the correction of constipation. These exercises will be found very +beneficial if used daily. + + +_Improper Diet_ + +One of the chief causes of constipation is improper diet. Correct +feeding alone may cure constipation. Even this rule has its exception, +for there is a form of constipation associated with proper diet. This +brings out the point that it is essential to have a health examination +frequently by your family doctor, for he will give you correct +knowledge of the condition of your body immediately. + +Before taking up the matter of food, it must be remembered that the +purpose of this book is to give exercises to cure constipation and not +to plan a diet. Your doctor will give you a correct diet. However, it +is essential that the food should be chewed until it is almost a pulp +before swallowing. This will aid the stomach and whole digestive tract +in assimilating the food. + +The spirit of happiness and cheerfulness is important when eating. It +cannot be over-emphasized. In fact, laughter during the meal time is +very good for the digestive tract in digesting the food. This buoyancy +of the mind will aid a great deal in the correction of constipation. It +is the only exercise that can be used successfully while eating. Do not +be downcast while eating, as this will prevent normal digestion. + +The typical breakfast is usually orange juice, eggs, toast or rolls +and coffee. This breakfast will satisfy hunger and supply energy, but +it does not meet the demands of health. It is true that this breakfast +includes the necessary nutriments, but it does not contain bulk or +roughage, which are sometimes desirable in order to give the bowels +something to work upon. + +In order to give the body foods with roughage bran may be used in +moderation. However, bran does not agree with everyone. The indulgence +in this food should depend upon the advice of your physician. + +Fruit will cure constipation quicker than any constipation remedies +ever advertised. Oranges, orange juice, figs, dates, and prunes +are very good for the prevention as well as the correction of +constipation. It is a very excellent idea to have some form of fruit +for every meal. It cannot be over-emphasized. + +Vegetables are an absolute necessity in everyone’s diet. Nature gives +us food values that cannot be estimated in importance. They clean the +interior of the body and act as a broom in the digestive tract, that +is, if they are eaten twice a day. They are a mechanical necessity +to the intestines. Their bulk is absolutely needed to stimulate the +intestines to activity. + +Foods which contain no mechanical stimulation such as purées and +gruel are open to objection. Pastries are very constipating due to +the pasty element, for the secretions of the digestive tract cannot +assimilate them. The psychic effect of a monotonous diet may cause +poor digestion resulting in constipation. Such foods as eggs, milk, +cheese--particularly cottage, pot smearcase and cream, white rice, tea, +chocolate are said to be constipating because they seem to slow up the +action of the intestinal tract. + +On the whole, eat foods that originally gave the human race its vigor, +and you will get all the food values, the sunshine, and fresh air, +which that food has absorbed during the days of its growth. + + +_Laxatives_ + +Laxatives do not cure constipation. They may serve to make it chronic. +Yet one fourth of the people use them regularly. They only give +artificial stimulation to the bowel movements. Every laxative, no +matter how innocent in itself, is a habit forming drug for the bowels. +They lash the bowel into action once or twice or a few times. After +that the bowels will refuse to work without a laxative administered. +The dose becomes larger and larger until heroic doses are consumed. NO +LAXATIVE OR ANY FORM OF BOWEL WASHING SHOULD BE TAKEN UNLESS ADVISED BY +A PHYSICIAN. + + +_Posture_ + +Poor posture ranks on a par with lack of exercise and improper diet in +the cause of constipation. Poor posture aids in the slipping of the +abdominal organs out of their respective places, resulting in a tangled +mass which will act as an interference on the normal bowel action. As +a general rule, poor posture hinders deep breathing. Thus, there is no +compressing movement upon the organs of the abdominal regions, such as +is found in a normal upright person. Deep, vigorous breathing is an aid +to a normal bowel movement. Good posture is an absolute necessity for +the freedom of the bowel acting. + + +_During Defecation_ + +Faulty posture during defecation causes insufficient emptying or +difficulty in moving the bowels at all. Many closet seats are too high. +The proper altitude is one that brings the knees a little higher than +the posterior. + +A high closet seat can be remedied by using a footstool to support the +feet, thus bringing the body into proper posture. + + +_Hurried Defecation_ + +A normal defecation ordinarily takes about two to three minutes, but +owing to the abuse of resisting the call, ordinary defecation is not +always secured in the normal time. Thus residue is left in the large +intestine. This offers difficulty when a call comes some later hour, +for the residue becomes hard and dry. This residue in the colon results +in the condition known as + + +_Irregularity in Answering Call_ + +Irregularity in answering nature’s call causes irregularity of bowel +action. Nature’s call means that enough waste is in the colon to cause +automatic processes to set in action the bowel movement. + +If for any reason the bowels are not permitted to move at once, the +call usually disappears in a few minutes and may not reappear for some +time. Thus, the wastes lie in the colon with the water in them being +absorbed by the intestine, causing the wastes to become dry. Due to +these wastes remaining in the intestine distention is produced in +the colon and defecation may become difficult or impossible without +mechanical aid. + +The water of the waste which is absorbed into the blood stream affects +the body, causing lower vitality and fatigue affecting the nerves. + + +_Treatment_ + +Hygiene is an important factor in restoring the body to a condition +of health. The various abuses of the body that make for constipation +should be corrected. General habits, and especially that of neglecting +nature’s call, should be corrected. Without good hygiene the treatment +of constipation cannot be successful. + + +_Proper Diet_ + +See your doctor and have him make out a proper diet. However, the diet +should contain a sufficient amount of roughage, such as vegetables, +fruits, and bran. Milk should be used for its vitamin qualities and +nourishment. + + +_Rules for Proper Eating_ + +1. Do not eat too much. + +2. Do not study your food while eating. + +3. Enjoy what you eat. + +4. Chew your food until it swallows itself. + +5. Eat regularly. + +6. Do not eat when tired. + +7. Take a brisk short walk after eating, as this is an aid to the +digestive processes. + + +_Laxatives and Enemas_ + +These should be used only upon the consent of your doctor. They do not +cure, and if possible should be avoided. + + +_Mental Attitude_ + +Patience is necessary, and the feeling “I can’t” should be changed to +“I will.” This feeling can do more than drugs. Do not hurry defecation. + + +_Regularity_ + +Visit the toilet at least once a day--not to read but to move the +bowels. Aim to establish a habit by visiting the toilet the same time +every day. + + +_Use of Water_ + +Most people drink too little water. Six glasses of water a day is the +minimum and eight are better. Even more should be taken in hot weather. +Avoid ice water, for it chills the stomach. If ice water is the only +water available, sip it slowly. + +Water should be taken freely between meals. A glass at each meal will +help digestion, and there is nothing that so helps the bowels as a +glass or two of water before retiring. + + +_Bathing_ + +After taking the exercises described in the back of the book a bath +should be taken. Take a shower or tub bath for two minutes with the +temperature between 95° and 100° F. for cleansing purposes. This should +be followed by a quick cold rub over the entire body. Dry with a rough +towel until the skin glows. This should be followed by a cold wet towel +rubbed on the abdomen for a few minutes until it attains a reddish +glow. Then dry the body thoroughly, dress quickly, and you will have a +keen appetite for the morning meal. + + +_Exercises_ + +The effectiveness of certain exercises in overcoming constipation has +been scientifically proved. Diet alone will not cure constipation. Diet +and exercise should be used together, and the victim of constipation +should not neglect either. Suitable diet and proper exercises can +usually be relied upon to cure the most obstinate case of constipation. +They will very frequently banish that tired feeling and make one tingle +with energy and vitality. + +Every one needs exercise other than his work, for work tires the same +old muscles and the same old back day after day, while it neglects the +vital muscles around the waist. Work wearies, while exercise refreshes. +Exercise builds up the muscular system and makes work easier. Exercise +may be harmful if too vigorous, and if the patient is not accustomed +to it. These exercises as described below should be indulged in mildly +at first, and as the body becomes accustomed to exercise increase the +dosage. + +Monotony in doing the same old exercise cannot be condemned too +vigorously. It is better to spread the dosage of work around the +different parts of the body rather than to concentrate too vigorously +on the muscles of the waist. The continuous repetition of certain +movements results in fatigue, which causes atonic conditions about the +parts involved. + +Regular exercises in the open air and getting the abdominal muscles +and organs in first rate condition is the first step in securing +longevity of life and renewed vitality. This will increase the appetite +and strengthen the voluntary muscles of defecation. Vigorous exercise +diverts the thoughts from business and household cares and relieves +an important factor in constipation. Hill climbing, walking, running, +horseback riding, and all forms of games are the best forms of exercise +for the cure of constipation. It so happens in many cases that the +individual is not physically fit for such activities, and then the +following exercises cannot be used to advantage until the patient is +able to participate in recreative exercises and games. + +In the following exercises that of raising both legs to a right angle +from the lying position is purposely omitted because of the severe +action on the abdomen and the paralyzing effect on the sensitive +nervous systems of that region. Often an exaggerated condition of +constipation comes from this type of exercise. + +In the following exercises it must be remembered that good posture is +necessary for the proper effect on the vital organs. + + + EXERCISES FOR THE PREVENTION AND CORRECTION OF CONSTIPATION + + +EXERCISE 1 + +_Position_: Lying on back on floor, hands on sides, legs straight. + +_Action_: Arch the body upward, forming a bridge with the weight +resting on the heels and shoulders. + +_Remarks_: This is an excellent exercise before retiring. It can be +done ten to twenty times without fatigue. + + +EXERCISE 2 + +_Position_: Feet apart, arms side shoulder level. + +_Action_: Twist the body to the right side, bend slightly forward, +keeping the knees straight and touch the right foot with the left hand, +the right arm being stretched straight up over the body toward the +ceiling. Exhale and draw abdomen well in. Repeat exercise twisting the +body to the left side and touching left foot with right hand. + + +EXERCISE 3 + +_Position_: Lying on back on floor, hands by sides, legs straight with +the weight of from two to four pounds on the abdomen. + +_Action_: Breathe slowly and deeply. The abdomen should rise and fall +rhythmically as you breathe. + + +EXERCISE 4 + +_Position_: Body erect and on toes. + +_Action_: Full knee bend, extend arms forward. Exhale and draw abdomen +in. Rise to normal position, keeping abdomen in. Raise the chest and +then inhale. + + +EXERCISE 5 + +_Position_: Feet apart, arms side shoulder level. Twist the body to the +right side, lean slightly over the right knee; inhale. Return to normal +position, then repeat to the left side. + +_Remarks_: All twisting is done above the hips. + + +EXERCISE 6 + +_Position_: Stand erect with chest up, chin in. + +_Action_: Bend or sway from side to side, moving from the hips only. + +_Remarks_: The arms should wave loosely like the branches of a tree. + + +EXERCISE 7 + +_Position_: Lying on back on floor, hands by sides, legs straight. + +_Action_: Draw the right knee to the chest and exhale. As the right +knee is returned to its normal position the left knee is drawn to the +chest. + +_Remarks_: A variation of this exercise for those whose abdominal +muscles are weak, the knee may be lifted to the chest and compressed to +it by both arms being wrapped around it. + + +EXERCISE 8 + +_Position_: Lying on back with the body well relaxed. + +_Action_: Expand the chest, pulling it well up and letting the abdomen +become hollow. Count six. Then make the chest small, pushing down and +making the abdomen large and count two. + +_Remarks_: Do this three to five times without breathing; then take +several slow, long breaths. Repeat this exercise from fifteen to twenty +times. A variation of this exercise may be done by getting down on all +fours like a cat, and doing this exercise. + + +EXERCISE 9 + +_Position_: Stand erect with hands resting on hips. + +_Action_: Raise the right knee until it is at right angles with the +body, with the toes pointing towards the floor. Extend the foot +forward until knee is straight and stretch. Return leg to normal +position and repeat with the left leg. + + +EXERCISE 10 + +_Position_: Stand erect with hands resting on hips. + +_Action_: Stationary run, with high knee action, that is, bring your +knees up well in front of you and land on the balls of the feet. + + +EXERCISE 11 + +_Position_: Same as Exercise 10. + +_Action_: Draw the right knee to the chest and squeeze with both arms. +Raise on toe of the left foot. Replace the right leg and continue +exercise by repeating with the left leg. + +_Remarks_: An alternate compression and stretching movement is given +the abdominal organs. + + +EXERCISE 12 + +_Position_: Stand erect with fingers interlaced behind the neck. + +_Action_: Draw the abdomen in; lift the chest and look straight up +towards the ceiling directly above you. Turn your head slowly to the +right and then to the left. + +_Remarks_: Do this exercise about six times. This is a very good +exercise before taking the morning shower or bath. + + +EXERCISE 13 + +_Position_: Stand erect with the hands above the head. + +_Action_: Bend body forward and touch toes with the hands. Exhale and +draw in the abdomen. Return to the normal position and inhale. + + +EXERCISE 14 + +_Position_: Lying on back with the hands tightly closed on the +shoulders. + +_Action_: Lift the chest and take a deep breath. Put your head back; +then bend the body to the right. Stretch the left arm forward and the +right sideward. Stretch vigorously. Exhale and return to the normal +position. Repeat to the left side. + +_Remarks_: This is an excellent first exercise in the morning workout. +It can be done while lying in bed. Yawn, stretch, and grunt as much as +you wish for the circulation is stimulated. + + +EXERCISE 15 + +_Position_: Sitting on chair directly below the chandelier or light +fixture. + +_Action_: Keeping head directly underneath chandelier, make a circle +with the abdomen from right to left, or from left to right. Crumple +down, then straighten up and you are making your circle. + +_Remarks_: Do this ten to twenty times. It is one of the best exercises +for the cure and prevention of constipation. It may take some time +before one can make the circle in a real circular fashion. + + +EXERCISE 16 + +_Position_: Feet together, standing with the hands above the head. + +_Action_: Twist the body to the left side. Place the left hand on the +hip, and with the body in that twisted position, touch the outside of +the left heel with the right hand and exhale. Return to normal position +and repeat to the right side. + +_Remarks_: Knees should be straight during the entire exercise. It may +be impossible to touch the heel, but stretch down as far as possible. +In returning to the normal erect position, bring the hand out and up. + + +EXERCISE 17 + +_Position_: Lie on the back in form of a cross with arms extended. + +_Action_: Carry right foot up to the left until it touches the left +hand. Repeat, using left foot touching right hand. + +_Remarks_: A difficult variation of this exercise may be done by doing +the exercise in a standing position. + + +EXERCISE 18 + +_Position_: Lying on back with arms above head on floor keeping knees +straight. + +_Action_: Assume a sitting position and touch toes with hands; exhale. +Return to sitting position, keeping abdomen in; then slowly return to +the normal position. Stretch and then inhale deeply. + + +EXERCISE 19 + +_Position_: Body erect, hands on hips, feet apart with knees straight. + +_Action_: Bend to right, then to left. + +_Remarks_: Do not bend too far backwards. Repeat this exercise about a +dozen times. + + +EXERCISE 20 + +_Position_: Body erect, chest up, feet apart. + +_Action_: Turn head and shoulders to right as far as possible. Then +swing arms, head and shoulders in the opposite direction. + +_Remarks_: Waist muscles should be as lax and lifeless as possible. Let +them twine around the body as if tied to the body with strings. This +should be a daily exercise and can be used by people of all ages. It is +very beneficial. + + +EXERCISE 21 + +_Position_: Stand erect with hands on hips. + +_Action_: Bend right and reach towards floor or ground. Reverse +movement to left. + +_Remarks_: In reaching towards floor bring the hand only to the knee +at first and then with each successive stretch bend a little lower +until ground is reached. This exercise is very helpful in preventing or +curing constipation and torpid liver. + + +EXERCISE 22 + +_Position_: Stand erect, hands on hips, feet apart. + +_Action_: Swing hips as far to right as possible then to left. Keep +head as nearly as possible in starting position. + +_Remarks_: Hold hips a second or two in each position: _i. e._, right +or left. + + +EXERCISE 23 + +_Position_: Body erect, hands on hips. + +_Action_: Bend forward very slowly, hinging only at hips, while keeping +back straight and face to front. Bend low enough so that back is +parallel to floor. Return to normal position slowly. + +_Remarks_: You will not like this exercise at first, but it is a very +helpful exercise. Repeat exercise three to five times. + + +EXERCISE 24 + +_Position_: Stand erect with hands high above the head. + +_Action_: Bend to right and bring hands to floor near the right foot, +going down slowly. Reverse movement and swing hands directly over head +and down to floor near left foot. + +_Remarks_: Repeat in each direction four or five times. Combine deep +breathing with this exercise; exhale as you bend in one direction and +inhale as you reverse movement. + + +EXERCISE 25 + +_Position_: Stand erect with hands on hips, feet together. + +_Action_: Bend forward until back and legs are at right angles. Turn +right by pivoting at waist and swing head and shoulders around in +a large circle until they have been returned to starting position. +Reverse movement and swing around in opposite direction. + +_Remarks_: Keep knees straight. Do not bend too far backwards. +This is a very strenuous but very effective waist strengthener and +liver stimulating exercise. (Do not use until you are accustomed to +exercising.) + + +EXERCISE 26 + +_Position_: Stand erect. + +_Action_: Take a full breath, hold it, reach out right and left, close +fists tightly and tense arms. Repeat two or three times. Now take +another deep breath and reach as far as you can with the feet while +tensing the muscles of the legs. + +_Remarks_: This is an excellent exercise in beginning the morning +workout. + + +EXERCISE 27 + +_Position_: Lying on back very lax and lifeless. + +_Action_: Take a full, deep breath very smoothly through the nostrils +and at the same time expand the abdominal muscles as much as possible. +Hold breath a few seconds, relax waist and abdominal muscles very +slowly and then draw in and upward and exhale. Repeat five to ten times +or oftener. + +_Remarks_: One of the best exercises a frail, weak person can take and +quite as valuable for strong folk. + + +EXERCISE 28 + +_Position_: Stand erect, arms on level with shoulders. + +_Action_: Swing right foot around to a position two feet from left +side of left foot thus twisting the legs. At the same time swing head +and shoulders as far around to right as possible while keep the arms +straight and in line with each other. Reverse and swing as far as +possible to the left. + +_Remarks_: Repeat exercise eight to sixteen times. This is a good +exercise to strengthen and make flexible a good many muscles of the +body. + + +EXERCISE 29 + +_Position_: Stand erect, hands on hips. + +_Action_: Right foot raised backward, bend forward until back and legs +are at right angles, exhale. Return to normal position. Repeat exercise +four times to both sides. + + +EXERCISE 30 + +_Position_: Stand erect with chest up, chin in. + +_Action_: Expand chest and abdominal muscles suddenly while bringing +hands up quickly above head at the same time taking a deep breath just +as quickly as possible through the nostrils. Hold breath a few seconds +then exhale very slowly as you lower hands to starting points. Repeat +three to five times. Now take breath very slowly while bringing arms +up laterally till hands meet above head. Bring arms back to sides very +quickly and suddenly exhale completely through mouth. Repeat three to +five times. + +_Remarks_: Another part can be added to the above exercise by taking a +deep breath and counting fifty without taking more breath. + +The above exercises should be indulged in as you arise in the morning. +They will give you pep and vitality that is needed to carry on a +successful day. They will give the abdominal organs the workout that +will prevent and correct constipation. + +These exercises are in reality liver regulators. You will undoubtedly +discover after doing these exercises that you feel better in every way. + +It is essential to take several deep, long breaths between each +exercise. Do not do the same exercises every morning. Pick out five and +do them vigorously for fifteen minutes. There are enough exercises for +six days of the week; thus you will not become tired of the monotony of +exercises. + + + + + TRANSCRIBER’S NOTE + + Obvious typographical errors and punctuation errors have been + corrected after careful comparison with other occurrences within + the text and consultation of external sources. + + Some hyphens in words have been silently removed, some added, + when a predominant preference was found in the original book. + + All misspellings in the text, and inconsistent or archaic usage, + have been retained. + + Page 19. “rythmically” replaced by “rhythmically”. + + + + +*** END OF THE PROJECT GUTENBERG EBOOK 75870 *** |