,,vitality ,,supreme  ,by ,bernarr      
,macfadden  ,,preface  ,the war cry of  
to-day in peace no less than in war is  
for efficiency4 ,we need stronger1 more 
capable men2 healthier1 superior  women4
  ,force  is supreme-the king of all    
mankind4 ,and it is force that stands   
back of efficiency1 for efficiency1     
first of  all1  means  power4  ,it      
comes from power1 and power either comes
 directly from inheritance or it is     
developed by an intelligent application 
of the laws that control the culture of 
the physique4 ,the value of efficiency  
is everywhere recognized4 ,the great    
prizes of life come only to those who   
are efficient4 ,those who  desire       
capacities of this sort must recognize  
the importance of a strong1 enduring    
physique4 ,the body must be  developed  
completely1  splendidly4  ,the buoyancy1
 vivacity1 energy1 enthusiasm and       
ambition ordinarily associated with     
youth can be maintained through middle  
age and in some cases even to old age4  

,if your efforts are to be crowned with 
the halo of success1 they must be       
spurred on by the pulsating throbbing   
powers that accompany physical          
excellence4 ,these truly extraordinary  
characteristics come without effort to  
but few of us1 but they can  be         
developed1  attained  and maintained4   
,why not throb with superior vitality6  
,why not possess the physical energy of 
a young lion8 ,for then you will compel 
success4 ,you will stand like a wall if 
need be1 or rush with the force of a    
charging bison towards the desired      
achievements4 ,this book sends forth  a 
message  of paramount importance to     
those who need added efficiency4        
,adherence to the principles laid down  
herein will add to the characteristics  
that insure splendid achievements4 ,they
 will increase the power of your body   
and mind and soul4 ,they will help each 
human entity to become a live           
personality4  ,they will enable you to  
live fully1 joyously4 ,they will help   

you to feel1 enjoy1 suffer1 every moment
 of each day4 ,it  is  only when  you   
are  thus thrilled with the eternal     
force of life that you reach the highest
 pinnacle of  attainable  capacities    
and  powers4 ,hidden  forces1  sometimes
 marvelous and mysterious1 lie within   
nearly every human soul4 ,develop1      
expand and bring out these latent       
powers4 ,make your body  splendid1  your
 mind supreme2 for then you become your 
real self1 you possess all your         
attainable powers4 ,and men thus        
developed possess a capital that can    
not be financially measured4 ,it is     
worth infinitely more than money4       
,within the pages of this volume the    
pathway leading to these gratifying     
rewards is clearly described4 ,adhere to
 the principles set forth and a         
munificent harvest of physical1 mental  
and spiritual attainments will  surely  
be yours4  --,bernarr ,macfadden        
,,contents   ,,preface  ,i4             
,,vitality--,,what ,,is ,,it8  ,,ii4    

,,functional ,,activity-,,the ,,secret  
,,of ,,power  ,,iii4 ,,the ,,proper     
,,bodily ,,posture  ,,iv4 ,,stimulating 
,,the ,,source ,,of ,,stamina ,,and     
,,vitality  ,v4 ,,straightening ,,and   
,,strengthening ,,the ,,spine  ,,vi4    
,,cleansing ,,and ,,stimulating ,,the   
,,alimentary ,,canal  ,,vii4 ,,exercise 
,,for ,,vitality ,,building  ,,viii4    
,,how ,,to ,,breathe  ,,ix4 ,,outdoor   
,,life  ,x4 ,,strengthening ,,the       
,,stomach  ,,xi4 ,,preserving ,,the     
,,teeth  ,,xii4 ,,how ,,to ,,eat        
,,xiii4 ,,what ,,to ,,eat  ,,xiv4       
,,foods ,,in ,,the ,,cure ,,of          
,,constipation  ,,xv4 ,,pressure        
,,movements ,,for ,,building ,,inner    
,,strength  ,,xvi4 ,,blood              
,,purification  ,,xvii4 ,,hints ,,on    
,,bathing  ,,xviii4 ,,some ,,facts      
,,about ,,clothing  ,,xix4 ,,suggestions
 ,,about ,,sleep  ,,xx4 ,,mind--,,the   
,,master-,,force ,,for ,,health ,,or    
,,disease  ,,xxi4 ,,the ,,laugh ,,cure  
,,xxii4 ,,singing-,,the ,,great ,,tonic 

,,xxiii4 ,,the ,,daily ,,regimen        
,,chapter ,i3 ,vitality--,what is it8   
,vitality first of all means endurance  
and the ability to live long4 ,it       
naturally indicates functional and      
organic vigor4  ,you  cannot  be vital  
unless the organs of the body are       
possessed of at least a normal degree   
of  strength  and  are  performing      
their  functions harmoniously  and      
satisfactorily4 ,to be vital means that 
you are full of vim and energy1 that you
 possess that enviable characteristic   
known as vivacity4 ,it means that you   
are vibrating1 pulsating with life in   
all its most attractive forms4 ,for     
life1 energy1 vitality-call it  what you
  wish-in  all  its normal              
manifestations1 will always be found    
attractive4  ,a vital man is at all     
times thoroughly alive4 ,the forces of  
life seem to imbue every part of his    
organism with energy1 activity  and  all
 characteristics  opposed  to  things   
inanimate4  ,a  vital  man  is naturally

 enthusiastic4 ,he can hardly avoid     
being ambitious4 ,and consequently      
success1 with all its splendid rewards1 
comes to such a man  in  abundance4     
,life to such a man should be           
resplendent with worthy achievements4   
,no one belittles the importance of     
success4 ,everyone is guided to a large 
extent by the desire to succeed4 ,when a
 child toddles  off  to school the      
training which he secures there is given
 for the single purpose of bringing     
success1 but  this  goal  cannot        
possibly  be reached  without throbbing 
vitality4 ,in fact1 you are not yourself
 in every sense unless you possess      
vitality of this sort4 ,the emotions and
 instincts that  come to one when       
thoroughly developed1 with the vital    
forces surging within1 are decidedly    
different from those which influence one
 when  lacking  in stamina4 ,many who   
have grown beyond adult age are still   
undeveloped1 so far as physical         
condition and vigor is  concerned1  and 

this  lack  of physical development or  
vitality means                          
immaturity-incompleteness4 ,it means    
that one is short on manhood or         
womanhood4  ,this  statement1  that     
one's personality1 under such           
circumstances1 is not completely brought
 out1 may seem strange to some2 but     
careful reasoning will soon verify its  
accuracy4 ,success of the right sort1   
therefore1 depends first of all upon    
intelligent efforts that are guided day 
after day1 with a view1  first of all1  
of developing the physical organism to  
the highest possible standard1 and      
maintaining it there4  ,in other words1 
it is our first duty to be men1 strong  
and splendid1 or women1 healthy and     
perfect1 if we are desirous of securing 
life's  most gratifying prizes4 ,many   
actually go through life only half      
alive4 ,they are1 to a certain extent1  
doped by their physical deficiencies4   
,they have been handicapped by a lack of
 the energy that comes with physical    

development4 ,they need to be stirred by
 the regular use of the physical powers 
of the body4 ,when the body is complete 
in all of its various parts it is truly 
a marvelous organism4 ,throbbing        
vitality stirs  the imagination1 gives  
one courage and capacity1 thrills one   
with the possibilities of life1 fires   
the ambitions4 ,the efforts involved in 
one's daily duties1  be they ever so    
important1 then become mere play4 ,to   
such a man inactivity is impossible4    
,every day must be filled with active1  
interesting duties1 and progress in such
 cases is inevitable4 ,such a man grows1
 he improves1 he ascends4 ,he becomes a 
positive dominating force in the world4 
,can pulsating1 vibrating1 vitality of  
this kind be developed8 ,can one who    
lacks enthusiasm and organic vigor      
obtain these  valuable  forces8 ,if you 
have failed up to the present to become 
a complete man1 or a splendid woman1 can
 you achieve these extraordinary rewards
 in the future8  ,you can rest assured  

that if the necessary efforts are made a
 revolution can be wrought in your      
physical and mental powers4 ,you1 too1  
can feel these throbbing vital forces   
stirring your every nerve1 thrilling    
your very soul4 ,go to work1 in an      
intelligent manner1 realizing  that     
fundamentally the attainment of these   
great rewards comes from the development
 of the highest degree of physical      
excellence4 ,you must have strength  of 
body4 ,you cannot have too much         
strength4 ,the more nearly you feel like
 a strong man the more you can achieve  
in the desired direction4 ,all          
successful men are1 and have been1 men  
of tremendous energy4 ,their            
achievements have been simply the       
expression of the vitality and nerve    
force  which  can no more be repressed  
than the power of an engine when it has 
been once liberated4 ,success is due to 
the dynamic quality of energy4  ,it  is 
true that physical energy and bodily    
strength are not sufficient for success 

in all fields4 ,one must have aptitude  
for his chosen work4  ,your  energy must
 be directed in the proper channels1 but
 without this energy and vitality you   
can accomplish virtually nothing4  ,take
 the one particular characteristic known
 as vivacity4 ,how we envy those who    
possess in abundance this great gift6   
,no  matter  how irregular one's        
features may be1 even though they repel1
 if a smile shows vivacity  associated  
with  a  keen1  intelligent             
personality1 one  cannot  be otherwise  
than attractive4 ,john ,bunny1 with     
features rough1 unchiseled1 ugly1 almost
 uncouth1  yet  possessed  a            
personality that  spread  its contagious
 good humor to millions of people in all
 quarters of the world who mourned his  
recent death as that of a personal      
acquaintance4 ,on the other hand1 even  
though a man or woman possess regular   
features1 the lack of animated          
expression1 of vivacity1 causes the     
person to be  regarded as cold and      

repellent4 ,speaking in the vernacular1 
it puts you in the class of the dead    
ones4 ,one may  say that  magnetism  and
  all  the desirable qualities that draw
 others to us are closely associated    
with the supreme development of the     
forces  of life4  ,no  vivacity1  then  
no personality4  ,the average individual
 goes through life without living4 ,in  
other words1 he scarcely exists4 ,he has
 never felt the  throbbing  exultation  
of  a keen joyous moment4 ,nor on the   
other hand has he ever suffered the     
tortures that are supposed to be        
associated with  the  damned1  for  we  
must remember that the power to enjoy   
carries with it a corresponding power to
 suffer4 ,but we should also  remember  
that  the  possession  of these         
extremes1 the ability to enjoy or to    
suffer1 indicates the attainment of what
 might be termed the most complete human
 development4 ,if we wish to find a     
perfect picture of the phlegmatic       
temperament1 we can study a pig to      

advantage4  ,and  yet  there  are  many 
human  beings incapable  of manifesting 
life-forces equal to those of this      
humble animal4  ,but why not be alive1  
vital1 vivacious8 ,why not be alert1    
keen1 energetic1  enthusiastic1         
ambitious1  bubbling  over  with  fiery 
ardor8  ,the possession of these        
pulsating1 vibratory forces proves that 
one's physical development has closely  
approached  to  perfection4  ,to such   
vital individuals life opens up         
opportunities that are almost countless4
  ,but those who have never lived in    
this world of fiery ambitions and       
throbbing powers1 who have never been   
stirred by the keen1 satisfying joys    
that go with these extraordinary1 vital 
qualities1 may ask if these invaluable  
powers can be developed4 ,are these     
stirring1  vital  forces the possession 
of favored classes only1 or may they be 
obtained by anyone and everyone8 ,in    
other words1 can they  be  cultivated   
or developed8  ,my reply1 in nearly all 

cases1 would be in the affirmative4     
,there may be exceptions4 ,there is a   
limit to the development of the physical
 force1 but health is attainable by the 
majority4 ,so long as there is life you 
should be possessed of sufficient       
vitality  to  attain a  normal  degree  
of health4 ,it really takes more power  
to run a defective machine than it does 
to operate one in which all parts are   
working  in  harmony1  and  the same can
 be said of the body and its parts or   
organs4 ,therefore1 if you have vitality
 enough to continue to live  even       
though  diseased1  rest assured that you
 have enough to acquire health if you   
conform to ,nature's enactments4 ,and   
this kind of health  usually  brings  a 
physical  and mental exaltation that is 
truly beyond description4  ,it is my    
purpose in these pages to help the      
reader to solve the problems associated 
with the attainment of vitality and     
health at its  best4  ,by following out 
the suggestions which you will find in  

this volume1 by stimulating the         
life-forces  in  connection  with  the  
thyroid  gland1 by straightening and    
strengthening the spine1 by toning up   
the alimentary canal1 and by adopting   
other suggestions set forth in  these   
pages1  you should be insured the       
attainment of vital vigor really beyond 
price4 ,do not be satisfied with an     
existence4 ,if life is  worth anything1 
it  is worth living in every sense of   
the word4 ,the building up of one's     
physical assets should be recognized as 
an imperative duty4  ,,chapter ,,ii3    
,functional ,activity-,the ,secret of   
,power  ,vitality means normal          
functioning4 ,when the organs of the    
body are all performing their duties    
satisfactorily1 you can practically be  
sure of a plentiful supply of vitality4 
,so it can truly be said that proper    
functioning is the secret of power4     
,the most important of all functional   
processes begins in the stomach4 ,there 
is where the blood-making process       

commences1 and1  since  a  man is what  
the blood makes of him1 you can realize 
the tremendous importance of this       
particular function4 ,if the digestion  
is carried on properly1 and the blood is
 made rich in those elements that add to
 life1 health and strength1 then the    
functions of the stomach are being      
properly  performed4 ,strength of this  
organ1 therefore1 is absolutely         
indispensable in vitality building4     
,this blood-making work is then         
continued by the small intestines1 where
 a large part of the  elements  of      
nourishment  essential  to  life  are   
assimilated1 taken up and carried to the
 portal circulation1 thence to the lungs
 and heart1 and  finally  throughout    
the  entire  body4  ,it is absolutely   
impossible for one to enjoy the         
possession of a high degree of vitality1
 or of the general good health upon     
which  vitality depends1 unless the     
intestinal tract is in a healthy and    
vigorous condition1 so that the         

functions of this particular part of    
the  body- machine  may  be performed   
without a flaw4 ,the entire digestive   
system may be compared to a boiler      
supplying the energy by which the engine
 does its work4  ,then consider the     
heart itself4 ,one cannot underestimate 
the functional importance of this organ4
 ,it is commonly regarded as the most   
vital spot in the body1 the very center 
of life-indeed the poets have made it   
the seat of love and the emotions in    
general4 ,if  anything1  the  brain  and
 nervous system should be regarded as   
the real center of life1 but the        
function of  the  heart1  the  marvelous
  muscle-pump1  is  so  vital and       
indispensable that the world is         
accustomed to thinking of it as the     
organ of first importance4 ,and so it   
is4 ,should it cease its efforts for  a 
few moments even1 life becomes extinct1 
and you are no longer an animate being4 
,a strong heart1 therefore1 is if       
anything  even  more important than a   

strong stomach4 ,but you must remember  
that the strength of the heart to a     
large extent depends upon the           
cooperation of a strong stomach1 or at  
least upon the proper digestion of food4
 ,for the muscles and tissues of the    
heart1 like those of all other organs of
 the body1 are fed  by the blood1 which 
depends for its life-giving and life-   
sustaining qualities upon the food1     
which is first acted upon by the stomach
 and thus made available for use by the 
cell structures in all parts of the     
body4 ,the heart is truly a wonderful   
organ1 the one set of muscles which     
apparently never rest1 but work on night
 and day1 year after year1 throughout   
our entire life4  ,furthermore1 the part
 played by the lungs in the maintenance 
of life and health cannot be            
underestimated4 ,impaired functioning of
 the lungs  has an immediate and vital  
effect upon every other part of the     
body4 ,it is through this channel  that 
we  secure  the  oxygen1  without  which

 the processes of life would terminate  
almost instantaneously4 ,it is through  
this  channel  also  that  the          
elimination  of  carbonic  acid gas  is 
accomplished4 ,without the continuous   
and thorough elimination of carbonic    
acid our tissues would become choked up 
and poisoned  in  such a  way that all  
cell activity and bodily function would 
come to an abrupt end4 ,if the lungs are
 sound and healthy in every respect the 
supply of oxygen is abundant1 and the   
elimination of carbonic acid1 which may 
be regarded as the smoke of the human   
system1 is carried on perfectly4        
,breathing is only one of the various   
functions that must be continuously     
carried on1 but it is of such importance
  as  to  require special  attention  in
 building vitality4  ,in the work of    
eliminating impurities and keeping the  
system clean the kidneys are to be      
classed with the lungs1 although they   
have to  do with poisonous wastes of a  
different type4 ,insufficient           

functioning of the kidneys is not so    
immediately fatal as the failure  of    
the  lungs to  do their work1 but proper
 action of the kidneys is none the less 
important4 ,if the poisons which are    
normally eradicated from the  system in 
this way are allowed to remain or to    
accumulate1 they poison the body as     
truly as any external toxic element that
 could be  introduced4 ,insufficient    
activity of the kidneys leads to the    
accumulation of those poisons1 bringing 
on convulsions of the most serious      
nature1 and unless the condition is     
relieved there will be fatal results4   
,the requirements of health1 therefore1 
demand that the kidneys should be strong
 and active1  and  that their functional
 capacity should be maintained at the   
highest degree of efficiency4  ,in      
supplementing the work of the kidneys   
and the lungs1 the excretory function of
 the skin is only secondary in          
importance4 ,the skin has various       
functions4 ,it is one of our chief      

organs of sense1 the sense of touch     
being hardly second to those of  sight  
and  hearing4  ,it  is likewise  a      
wonderful protective structure1 and at  
the same time is a channel of           
elimination which cannot be ignored with
 impunity4 ,to interfere  with  the     
eliminative function of the skin by     
absolutely clogging the pores for a     
period of several hours means death4    
,one may say that we really  breathe    
through the skin4  ,the importance of   
all these functions of elimination is   
vital4 ,pure blood depends upon the     
perfect and continuous excretion of the 
wastes formed in the body through the   
processes of life1 and without keeping  
the blood pure in this manner the body  
rapidly becomes poisoned by its own     
waste products1 with the result that    
health1 vitality and even life are lost4
 ,health is entirely a question  of     
pure  blood1  and1  while the  blood    
depends first upon the building material
 supplied through the digestive system1 

it also depends equally as much upon    
functional activity in  the matter of   
elimination4  ,the liver1 which enjoys  
the distinction of being the largest    
organ in the body1 is designed for the  
performance of a multiplicity of        
functions4 ,it not only produces the    
bile1 which has such an important part  
to play in the work of digestion1 but it
  has  a  very  important work  in  the 
changing of foods absorbed into such    
material as may be assimilated or used  
by the cells  of  the  various  tissues 
throughout the  body4  ,for instance1 it
 is part of the function of the liver to
 bring about chemical changes in        
albuminous foods which make it possible 
for the tissues  to assimilate these4   
,it also has much to do with bringing   
about certain chemical changes in sugar 
or  dextrose4 ,furthermore1  the  liver 
has  an important function in connection
 with the excretion of broken-down      
bodily tissue1 converting this dead     
matter into a form in  which  it  can   

be filtered out of the blood by the     
kidneys4 ,failure of the liver to       
perform its work  satisfactorily  will  
upset  the  digestive  and  functional  
system1 or may lead to an accumulation  
of uric acid in the body1 possibly      
resulting in rheumatism1 gout1          
neuralgia1 disturbances of  circulation 
and other evils4 ,when your liver goes  
on strike you may expect trouble in     
general4 ,a normal condition of the     
entire body depends upon  perfect and   
continuous functioning of the liver in  
cooperation with all the other vital    
organs4 ,the same may  be  said  of  the
  pancreas1  spleen1  the thyroid gland 
and other organs which have a special   
function to perform4 ,the body is really
  a  combination  of  all  these        
various  parts  and functions1 and      
without strength and activity in all of 
them1 simultaneous and harmonious1 not  
one of these interdependent  parts      
could  do  its work1 and the body as a  
whole would be thrown into a state of   

disease4 ,strength of the internal      
organs is infinitely more  important    
than mere muscular strength1 if one     
could properly make a comparison4  ,how1
 therefore1 shall we build this         
internal1 functional strength8 ,can our 
organs be made to function more         
satisfactorily8 ,how  may  we promote   
their greater activity8  ,it will be the
 purpose of the succeeding chapters in  
this volume to point out how the vital  
organs may be strengthened  and  the    
sum  total of one's vitality thereby    
increased4 ,it is true that internal    
strength is more important than external
 muscular strength1 but the fact is that
 they go together4 ,as a general thing1 
by building muscular strength one is    
able at the same time to  develop       
internal  strength4  ,the influence  of 
exercise in purifying the blood and in  
promoting activity in all the internal  
organs really strengthens the department
 of the interior at  the same time that 
it develops the muscles concerned4      

,muscular stagnation means organic      
stagnation1 to a very large degree4 ,to 
be  thoroughly  alive and to enjoy the  
possession of unlimited vitality it is  
necessary to be both muscularly and     
functionally active4 ,the requirements  
of ,nature1  or what are more commonly  
termed the laws of ,nature1 in reference
 to all these bodily functions must be  
strictly observed1 for it is  only      
under such conditions that life and     
health can be maintained at their best4 
,the body may be regarded as a machine4 
,why not make it a strong machine1 and  
as perfect as possible8 ,its efficiency 
means everything4 ,if you had an engine1
 a motorcycle1 a sewing machine or a    
printing press that was a very poor     
machine1 you would like to exchange  it 
for  a  better  one1 would you not8 ,you
 would even spend large sums of money to
 secure a better machine to take the    
place of the  poor  one4  ,but  if  your
  body is imperfect1 inefficient1 weak1 
rusty and clogged up with grit1 dirt and

 all the waste products due to the wear 
in the  bodily  structures1 you seem    
nevertheless entirely satisfied4 ,you go
 on from day to day and from year to    
year without thinking of the possibility
 of  getting  a better physical         
equipment4 ,but why not consider the    
body in the same light as any other     
machine that is of value to you4 ,your  
body is  the thing  that keeps you      
alive4 ,if it is a poor instrument1 then
 it is more important that you should   
get a better one than that you should   
buy a new engine or new printing-press  
or new sewing-machine4 ,the only        
difference is1 that it is within your   
power to get a better body machine by   
building  up  the one that you have4    
,you can repair it1 you can add to its  
vitality1 you can strengthen the        
functional system1 you can make it  more
  perfect  and efficient4 ,you can make 
it a high-power machine that will be of 
real value in any undertaking that you  
may wish to carry out4 ,you  can  make  

it strong instead of weak1 and you can  
thus enjoy that superabundant vitality  
without which life is hardly worth the  
living4  ,,chapter ,,iii3 ,the ,proper  
,bodily ,posture  ,the very great value 
of maintaining the body in a proper     
position cannot be too strongly         
emphasized4 ,man is the only animal that
 walks erect4 ,he is the only animal in 
whom old age brings a forward bending of
 the spine4 ,the hanging head1 which is 
the attitude of hopelessness1 and which 
is caused to a very large extent by the 
mental attitude that goes with          
approaching old age1 no doubt does a    
great deal to quicken physical decline4 
,therefore it would be wise to remember 
the very grave importance of a straight1
 erect spine4 ,each day of your life    
should be to a certain extent a fight   
for the best that there is in life and a
 struggle to hold the spine as nearly   
erect as possible4 ,if you are sitting  
in a chair1 sit  up straight1 head back1
 chin in4 ,if you are walking or        

standing1 the same rule should apply4   
,the more nearly you can assume the     
position which  is sometimes criticized 
by the sarcastic statement that ,he     
looks as though he had swallowed a      
poker1 the more nearly  you  will       
approximate  the ideal position4  ,as   
will be shown in the succeeding chapter1
 it is not necessary to make            
extraordinary efforts to hold the       
shoulders back or to arch  the  chest4  
,the one idea-chin in1 down and         
backward-will accomplish all that is    
needed4 ,the chest and shoulders will   
naturally take care of themselves4      
,furthermore1 it is well to remember    
that this attitude in itself has a      
tremendous influence upon both the      
physical  and  mental  organism4 ,the   
mind1 for instance1 is affected to an   
extraordinary degree by this position4  
,it quickens the reasoning capacity1    
helps to clear  the brain  of cobwebs   
and unquestionably adds to one's        
courage4 ,the man who is afraid hangs   

his head4 ,he who is void of fear holds 
his  head erect1  looks the world in the
 face6 ,there is no question that if a  
man without fear were to assume the     
position of fear1 with  hanging head    
and  shrinking body1 he would quickly   
find himself stirred by the emotions    
associated with such a posture4 ,he     
would soon get scared6 ,in fact1 the    
attitude of the body has so much to do  
with one's mental and emotional state   
that the question of self-confidence or 
lack of confidence may often be decided 
simply by throwing your head up and back
 and assuming the general bodily posture
 that goes with confidence4 ,it not only
 expresses confidence3 it also develops 
confidence4 ,there is a great truth here
 that psychologists and those who write 
character building books  have  not     
sufficiently understood or emphasized4  
,and when you feel discouraged1 the best
 way to overcome the sense of depression
 is to brace up physically4  ,it  will  
help you to brace up mentally4 ,try it4 

,then there are the definite            
physiological results of maintaining an 
erect spine4 ,the mechanical arrangement
 of the spine itself is such that if it 
is held erect the important nerves that 
radiate to all parts of the body from   
this central bureau are able more       
perfectly to perform their functions4   
,where there is pressure on these nerves
  there  is bound  to  be  imperfect    
functioning4  ,the  affected  organ     
will  work lazily1 indifferently4 ,in   
fact1 the entire science of the         
osteopaths and chiropractors is based   
almost wholly upon the value of spinal  
stimulation  and the remedying of spinal
 defects4  ,there is another way in     
which an erect carriage has a direct    
physical influence1 namely1 in          
maintaining the proper position of the  
vital organs4 ,when the body is held    
erect the chest is full1 round and      
somewhat expanded1 affording plenty of  
room for the heart and lungs4 ,this1  in
  itself1 is conducive to vitality as   

compared with the flat- chested         
attitude4 ,the stomach1 liver1 spleen1  
pancreas and intestines all tend to drop
 or sag below their normal position when
 the body bends forward4 ,in maintaining
 an erect position all these organs are 
drawn upward and  held  in  their       
natural position1 and this means greater
 vigor and better functioning on  the   
part  of  each4  ,this  particular      
consideration  is  of  special          
importance in the case of women4 ,it all
 goes to show the truly wonderful value 
of maintaining the spine in a properly  
erect attitude4  ,the sitting position  
usually assumed is far from what it     
should be in order to insure health4 ,as
 a rule1 we sit humped forward1 with  a 
decided bend in the spine1 ultimately   
developing splendid examples of what we 
call round shoulders4 ,the spine1 while 
sitting1 should be held as  nearly      
straight as possible4 ,the position of  
the head1 to a very large extent1       
determines the general posture of the   

body4 ,as nearly  as possible  the chin 
should be held inward1 downward and     
backward4 ,i will admit that this       
position is almost impossible when one  
is using the ordinary  type  of chair4  
,an extraordinary effort is required to 
sit properly in the conventional chair4 
,furniture of this sort should be made  
to fit the body in the same way as our  
clothing does4 ,the back of a chair     
should be made to fit the backs of those
 who are to occupy the chair4 ,the      
chair-back  should1  at least to a      
reasonable extent1 approximate the      
normal shape of the spine4 ,if the      
chair1 throughout its entire back1      
cannot be thus  shaped1  then it should 
be cut off even with the waist line of  
the occupant4 ,such a low-back chair    
will  usually  allow  one  to  sit      
erect  without serious discomfort4      
,there has been much criticism of       
,american men on the ground that they   
are inclined to sit down on the small of
 the back4 ,they slide  forward in the  

chair1 with the back bent over and the  
shoulders humped forward4 ,but the fault
 really lies with the construction of   
the chair4 ,the back of a chair does not
 fit the human back1 and the seat is not
 at the right angle to rest the body4   
,why is it that men commonly like to    
tilt a chair backward on the hind legs8 
,even when they do not place their feet 
on a  convenient  table they are prone  
to tip the chair back and partly balance
 it on the hind legs4 ,why do people    
instinctively prefer  a  rocking  chair 
as  a source  of comfort1 even when they
 do not rock8 ,the fact is that it is   
not the rocking that makes a rocking    
chair comfortable1 but the position of  
the seat of the chair1 with its downward
 slope toward the back4 ,the rocking    
chair is comfortable for just the same  
reason that the ordinary dining  chair  
is made more comfortable when a man     
tilts it back upon its hind legs4 ,the  
reason is that in this position one does
 not tend to slide forward off the      

chair1 the weight of the body naturally 
carrying the hips to the back of the    
chair1 where it is supported naturally4 
,in order to  avoid  the sliding down   
the cellar door character of the        
conventional chair a change should be   
made in the incline of the seat similar 
to that  found  in the ordinary rocking 
chair and in the chair when tipped back 
in the manner ,i have described4  ,the  
photograph which has been reproduced on 
the preceding page illustrates the point
 ,i wish to make4 ,in this particular   
instance ,i have used  an ordinary chair
 to show what can be done to improve the
 chairs in the ordinary home4 ,both of  
the back legs of this  chair  were      
sawed off  some three or four           
inches-thus elevating the front part of 
the chair and lowering the back part1   
giving the seat an incline  toward the  
rear  which more comfortably            
accommodates the body4 ,this position   
approximates that of the ordinary swivel
 desk chair tilted back by business men 

when  they are not leaning forward over 
their desks4 ,this suggestion can be    
adopted very easily and cheaply in      
almost any  home1 for  any  ordinary    
chair treated in this manner will be    
very greatly improved1 and far greater  
comfort will be experienced as a result 
of the change4 ,civilized  men  and     
women spend such a very large part of   
the time in a sitting position that the 
bodily posture when sitting down is a   
very  great  factor  in  the bodily     
welfare and health4 ,special thought and
 study1 therefore1 should be given the  
question  of  the sitting  posture4     
,unfortunately1  this particular subject
 seems to have been ignored absolutely  
for hundreds of years in the making of  
our chairs4  ,it is just as harmful to  
sit all humped over as it is to stand in
 such a position4 ,the nervous system   
cannot be maintained at  its  best      
unless the spine is held reasonably     
erect4 ,whether sitting or standing1    
therefore1 it is important that you     

should make a never-ending struggle for 
a straight spine4  ,if the back of the  
chair in which you sit is not properly  
made then it is better1 in most cases1  
to ignore the  back  altogether4  ,sit  
slightly forward from the back and      
maintain an erect position1 with the    
chin held in1 downward and  backward4   
,in  this  position  you  should sit    
well balanced1 as it were4 ,the chest   
should occupy the same relative position
 as when standing erect4 ,if you will   
hold the head  in the  position  ,i have
 indicated it will help you to keep the 
chest and back in the right position4   
,as a general thing1  it  is  a  much   
more simple  matter  to maintain this   
erect position when sitting1 if either  
one foot1 or both feet1 are drawn back  
under the chair4 ,when both feet are    
stretched  out forward upon the floor a 
person is inclined to sag backward in a 
partially reclining position upon the   
chair4 ,by holding one foot underneath  
the chair in such a manner that you     

could rise to a standing position1 if   
desired1 without lurching forward1 you  
will find it  easy  to  maintain  a well
 balanced and erect posture4 ,if at any 
time you find yourself slumping forward 
or slouching in your seat1 it is good to
  stretch  your  arms high above the    
head1 or to expand the chest and draw   
your shoulders backward in the position 
commonly  assumed when  yawning  and    
stretching4 ,either of these stretching 
movements will give you an erect        
position1 and you can maintain this     
thereafter by keeping  the  head  in    
the  right position-chin inward1        
downward and backward4 ,these stretching
 movements will be equally effective for
 improving the carriage when standing4  
,the same complaint that ,i have made   
against the ordinary chair can be       
registered with special force against   
the desks used in  the schoolrooms4     
,there is no question that a great deal 
of spinal curvature in childhood1 to say
 nothing of round shoulders and flat    

chests1  are directly  the result of the
 improper sitting posture in the schools
 which is enforced upon the children    
because of the unsuitable character of  
their  seating arrangements4 ,thus we   
practically begin life hampered by an   
unsatisfactory environment1 so far as   
our sitting posture is concerned4  ,the 
chair back or the desk chair should fit 
the human back4 ,it4 should favor and   
not hamper one in assuming a normal and 
straight  position of the spine4  ,when 
you get up in the morning1 exercise     
yourself a little in straightening the  
spine1 chin in1 downward and backward4  
,when you walk to business or when you  
go about your duties1 keep the same     
thought in mind4 ,force the head back4  
,take the  exercises  which  you  will  
find in  the  next chapter1 referring to
 the thyroid gland1 at very frequent    
intervals during the day4  ,remember    
that in fighting for a straight spine   
you are fighting for youth and health   
and life and energy and courage  and    

enthusiasm4  ,you are fighting for      
everything that is best in life1 and you
 should strive and struggle with all the
 energy you possess to win the  rewards 
associated therewith4  ,each day of your
 life will bring difficulties1 worries4 
,life at its best is not a bed of roses4
 ,all these various  influences  are    
inclined  to make you hang your head4   
,you may have moments when you are      
hopeless1 when life seems forbidding and
 cheerless4 ,fight against  such        
inclinations with all the power you     
possess4 ,struggle against such         
discouragements with all your might and 
main1 not only through your mental      
attitude  but through your determination
 to maintain an erect spine4 ,hold your 
head up and look the world in the face4 
,don't shirk your duty4 ,don't deviate  
from the path along which your best     
impulses and highest ideals would lead  
you4 ,life is worth while4 ,it  is      
filled with glorious opportunities4     
,reach out and grasp them as they come  

up4 ,hold your head up and be a man or a
 woman to the fullest extent of your    
abilities4  ,,chapter ,,iv3 ,stimulating
 the ,source of ,stamina and ,vitality  
,this is an age of short cuts4 ,any     
devious routes to the accomplishment of 
an object should be avoided4 ,if you    
want vitality1 and  the vivacity1 energy
 and enthusiasm with which it is        
associated1 you naturally search for a  
method which  will  bring  certain  and 
quick improvements4  ,the reasonableness
 and general prevalence of this demand  
was in my mind when ,i began            
experimentation  with  a  view  to      
discovering  a  method  for stimulating 
what ,i term the source of vital power4 
,scientific men while delving into the  
marvelous secrets of physiology1 have   
learned that the thyroid gland in some  
peculiar manner possesses an            
extraordinary influence upon vital      
stamina and virility4 ,this mysterious  
gland is located in front of the neck1  
about half way between the  so-called   

,adam's apple and the top of the sternum
 or breast-bone1 where it adheres to    
each side of the front of the trachea1  
or  windpipe1 in  a flattened form1     
something like the wings of a butterfly1
 with a connecting isthmus4 ,it is a    
ductless gland1 its secretions          
apparently  being taken up by absorption
 into the lymph1 and from that into the 
blood4  ,while the functions of this    
little organ are not yet very clearly   
understood1 there  is  nothing  more    
definitely  known  than  its tremendous 
importance in the bodily economy4       
,without it there can be no such thing  
as healthy development4 ,thyroid        
deficiency in children gives rise  to  a
 form of idiocy1 bodily malformation and
 degeneracy known as cretinism1 while in
 adult life it is associated with a     
similar disorder  known  as myxedema4   
,goiter is the most common disorder of  
the thyroid gland2 though not very      
serious in minor  cases1  it  is        
capable of  becoming  very dangerous1   

assuming such malignant forms as        
exophthalmic goiter1 which is marked by 
palpitation of the heart1 nervous       
symptoms and protrusion of the eyes4    
,it is thought by some authorities that 
the thyroid gland has to do with the    
control of the excretion of  the  waste 
products  from  nitrogenous foods1 for  
it has been found that a meat diet or a 
high-proteid diet is extremely harmful  
in disorders of this organ4 ,it  has    
been  found  that dogs fed on meat after
 the thyroid gland has been removed     
invariably die in a few days1 but that  
they can be kept alive for a long time  
if  fed on a diet very low in proteids4 
,it is found as a rule that those       
suffering from thyroid troubles do very 
well on a milk diet4  ,some students of 
the subject conclude that the function  
of the thyroid gland is to destroy      
poisonous products formed  by  the      
decomposition of proteid food           
substances4 ,it is believed by others   
that it also has a defensive action     

against other poisons in the body1      
including  alcohol and poisonous drugs4 
,in other words1 it is thought to have  
an antitoxic action4 ,it has also been  
held that this organ has  much  to do   
with  the supply of iodine in the       
system1 being particularly affected by  
the lack of iodine in the food4 ,again1 
it is said that when the thyroid gland  
has degenerated there ensues a condition
 of auto- intoxication1 followed by a   
degeneration of other organs which      
destroy and eliminate poisons in the    
blood4 ,it is claimed that in many cases
 of thyroid deficiency1 as in cretinism1
 good results have been obtained by the 
use of  thyroid  extract1 thus supplying
 the body with the secretion which      
normally should have been obtained from 
this gland4  ,but1 whatever may be the  
function of this remarkable little      
organ1 the fact remains that  it  is  of
  tremendous  importance  to  health1   
being undeniably endowed with           
extraordinary influence on virility1    

physical strength and mental vigor4 ,now
 these facts were in mind when  ,i      
commenced the experiments which1 as ,i  
have said1 led to the discovery of a    
method of stimulating the vital forces  
of the body4 ,the problem seemed  simple
 in some respects4 ,if the thyroid gland
 has such a definite effect upon bodily 
health1 the query as to how it can be   
strengthened and  stimulated to perform 
its work more satisfactorily1 assumed   
unusual importance and ,i was strongly  
moved to discover the answer4 ,the      
problem1  however1  was not by any means
 an easy one4 ,a long time elapsed      
before a satisfactory solution presented
 itself4 ,the first thought that        
naturally  occurs  to one when          
endeavoring to stimulate the activities 
of any part of the body is to find some 
means of increasing  the  circulation   
to  that  part4 ,ordinary massage will  
usually accomplish this purpose to a    
limited degree1 though massage to my    
mind is a superficial agent in  many    

cases4  ,it will increase local         
circulation1 but it does not facilitate 
tissue changes to the same extent as    
exercise which directly affects the     
structures concerned1 or the mechanical 
movements of the parts themselves that  
are brought about through active use of 
them in some way4 ,i  have  known  of   
cases in which pressure and massage     
applied to the region of the thyroid    
gland have been followed by harmful     
effects1  such  as  fainting1  and      
certainly no one with a weak heart      
should attempt to stimulate this organ  
in this manner4 ,therefore1 in          
endeavoring to find a satisfactory means
 of stimulating this important gland1 ,i
 did not give massage serious thought4  
,and ,i might  as  well  say  that  ,i  
finally stumbled  upon  the important   
truth which is the basis of the method  
that ,i am presenting4  ,for many years 
,i have been a student of vocal culture1
 having taken up the study of this art  
chiefly as a recreation1 with no        

thought  of ever publicly using any     
ability ,i might acquire1 though ,i     
might mention that the additional vocal 
strength obtained as  a  result  of     
this training assisted me greatly in    
public speaking4 ,while giving my       
attention to this particular study1 ,i  
was greatly impressed by the extreme    
importance of maintaining an erect      
spine1 holding the chin down1 inward and
 backward1 and keeping the shoulders    
back and the chest expanded4 ,i found1  
however1 like many others who become    
slack in bodily posture1 that a         
considerable effort was required to     
maintain a proper position  at  all     
times4  ,i therefore began a series of  
special exercises intended really to    
force myself to assume a properly  erect
 position4  ,while  experimenting  with 
these exercises for the purpose         
mentioned1 ,i noted a marked effect upon
 my general vital vigor4 ,not only was  
this made apparent by  an  increase in  
physical strength and stamina1 but it   

was marked in an equal degree by        
additional mental energy and capacity4  
,my  mind  was  clearer1  and  ,i could 
surmount difficulties presented in      
business enterprises in which ,i was    
interested with far more ease than      
before4 ,i could  make  decisions more  
easily and quickly4 ,in addition1 a     
decided gain in weight was noted-not by 
any means in the  form  of  mere  fatty 
tissue1  but  of  firm1 substantial     
flesh4 ,these very pleasing results     
induced me to go more carefully into the
 causes underlying this remarkable      
improvement4 ,i carried on an elaborate 
series of careful experiments with a    
view to proving the conclusions to which
 ,i had come in the course of  these    
exercises4  ,it was quite apparent that 
a full development of the back part of  
the upper spine was necessary in order  
to  maintain  the  strength  essential  
to extreme vigor and vitality4 ,and it  
became quite plain to me that this      
development could not be achieved       

without stimulating to an unusual degree
 the thyroid gland4 ,reasoning along    
this line1 ,i called to mind the        
appearance of various animals noted for 
their  great  strength  and there  ,i   
found my conclusions verified with      
remarkable emphasis4 ,the arched neck of
 the stallion1 the huge development of  
the back of  the neck  of  the domestic 
bull1 the same character in even more   
pronounced form in the case of the bull 
buffalo and the musk-ox1 and in varying 
degrees in  other animals conspicuous   
for their vitality and energy-all this  
seemed to indicate that ,i was on the   
verge of a remarkable discovery4 ,when  
you think of a fiery steed1 in every    
instance you bring to mind the arched   
appearance of the neck4 ,the tight reins
 that are sometimes used to give a horse
 a pleasing appearance1 are based upon  
the same ideal1 showing a more  or  less
  subconscious  recognition  of  the    
idea  that  this  particular development
 is associated with tremendous animal   

vigor4  ,after giving consideration to  
various methods that could be used for  
the purpose of stimulating this little  
organ1 the thyroid gland1 ,i  finally   
concluded as the result of prolonged    
experimentation that the exercises      
illustrated in this chapter can most    
thoroughly  be  depended  upon  for     
producing results4 ,all movements here  
described have proved effective in      
imparting to the neck a full1 arched1   
well developed appearance1 but  ,i have 
given especial attention to the active  
use of the muscles on the back of the   
neck4 ,nearly every movement which to a 
certain extent develops these muscles is
 inclined to stimulate the thyroid      
gland4 ,the more special movements for  
this purpose are indicated in the       
various illustrations accompanying this 
chapter4 ,this development of the back  
of the neck always indicates great      
vitality1 because definite  proof  is   
thereby  given that the spine is        
unusually strong and is maintained in a 

position favorable to the functioning of
 all the organs  of  the  body4 ,many   
of  the movements illustrated are but   
slight in character1 but they are the   
more adaptable because of this4 ,no     
matter where you may be1 whether        
walking along the street1 conversing    
with a friend1 or sitting at a desk1    
they can be practiced quietly without   
attracting attention4 ,furthermore1 it  
is absolutely essential that an erect   
position of the spine be kept in mind   
continually4 ,you should begin every    
morning to hold the spine  straight and 
erect1 and each day should represent an 
increment of success in the struggle    
finally to maintain involuntarily this  
position of the body4 ,on arising in the
 morning1 practice some of the exercises
 illustrated in this chapter for        
stimulating the thyroid gland1 being    
careful  to  perform them just as       
instructed in each illustration4        
,whenever you are unoccupied during the 
day1  it  is  a good  plan  to  practice

  these  movements occasionally1 as they
 will assist you materially in          
maintaining the spine in that erect     
position which ,i found so important at 
the beginning  of my vocal studies4 ,the
 most important movement is to bring the
 chin downward1 inward1 and backward as 
far as possible1  endeavoring  to  arch 
as much as you can the back of the neck4
 ,you may have to practice a long while 
before you notice an outline that will  
in any way resemble  an  arch in the    
back of your neck1 but all this work you
 can be assured will be of decided      
benefit to you4 ,and1 whether or not    
you  attain  the  desired arch1 you can 
be assured of benefits that will be     
worth all your efforts4 ,when you make  
these movements properly1  there  is  no
  necessity  for trying to bring the    
chest out or the shoulders far back4    
,the simple movements of the neck  alone
  as  described1  if  properly          
performed1  will fulfill all            
requirements4 ,for these movements tend 

mechanically to raise and arch the chest
 and to throw the shoulders  far        
backward4  ,remember also the necessity1
 when taking these movements1 of keeping
 the abdominal region expanded as fully 
as possible4 ,do not draw in the  waist 
line4 ,the importance of this admonition
 cannot be too strongly emphasized4 ,if 
you maintain a full abdomen1            
thyroid-stimulating movements seem to   
tone up1 increase in size1 and          
strengthen all the vital organs lying in
 the gastric region4  ,in further proof 
of the value of the exercises described 
in this work as a means of building     
unusual vital vigor1 note  the          
remarkable  stamina and virility of men 
possessing an unusual development of the
 neck4 ,where the neck is broad and well
 filled out  at  the  back1  you  can   
depend absolutely upon the possession of
 great vital vigor4 ,it is quite plain1 
therefore1 that by merely adopting some 
method of developing  this  part of the 
spine you will have accomplished a great

 deal towards obtaining a high degree of
 vital stamina4 ,some of the strongest  
men  in  the  world can be found among  
professional wrestlers4 ,many of those  
following this profession retain their  
athletic ability a great many years     
beyond  the athletic life of men in     
other branches of sport4 ,in fact1      
champion wrestlers sometimes retain     
their championship honors for  a  score 
of years beyond the age at which        
champion boxers and runners retire4 ,it 
is a well known fact that wrestling     
requires extraordinary strength of the  
upper spine4 ,some of the most strenuous
 wrestling holds use the muscles of the 
upper back and neck in a very vigorous  
and violent manner4 ,consequently       
wrestlers are noted for what are often  
termed bull necks1 thus plainly         
indicating the exceptional degree of    
vital vigor which they possess4         
,accordingly it is well to remember in  
connection with these exercises that    
many movements which assist in the      

development of  the  neck muscles also  
serve to stimulate the activities of the
 thyroid gland4 ,you cannot go through  
the  process  of  training  for  a      
wrestling  match without stimulating    
this organ to an exceptional degree4    
,therefore1 in following the suggestions
 which are given in this chapter1 you   
are securing  the full benefit of a     
vitality-stimulating process that       
ordinarily can be obtained only by going
 through a prolonged course of          
wrestling4  ,there  is no necessity for 
you to develop a bull neck1 but you     
should make the most strenuous efforts  
to acquire a sufficient development of  
the back of the neck to give it an      
arched appearance4 ,the more nearly you 
can approximate a development of this   
character1 the more vital will  you     
become4 ,and along with this superior   
power will come a similar improvement in
 every other capacity1 mental as well as
 physical4  ,that there may be no       
mistake1 let me reiterate3 ,that the    

spine must be held erect at all times   
when sitting or standing4 ,that         
frequently during the day when sitting  
or standing the chin should be brought  
down and in with a backward movement1   
the head being turned at times far      
either  to the right or left side1 with 
a vigorous twist of the strongly tensed 
muscles4  ,that on every occasion when  
this movement is made1 the abdomen must 
be fully expanded-not held in or drawn  
upward4  ,that great emphasis must be   
given to the importance of bringing the 
chin slowly but vigorously downward     
against the chest before the inward  and
 backward movement is begun4 ,this      
insures a proper stimulation of the     
thyroid gland4  ,,chapter ,v3           
,stimulating1 ,straightening and        
,strengthening the ,spine  ,the human   
spine bears the same relation to the    
body as a whole as the trunk of a tree  
does to the rest of the tree4 ,if the   
trunk is  strong the entire tree is     
sturdy and vigorous4 ,if the spine is   

strong the body as a whole possesses a  
similar degree of strength4 ,therefore1 
the necessity for a strong spine is     
readily apparent4  ,this strength is    
necessary not only because the spine is 
what may be termed the foundation for   
our entire physical structure  but  also
 because therein are located the nerves 
that radiate to each organ and every    
minute part  of  the  body4  ,these     
spinal  nerves  control  the functional 
processes of all our bodily tissues and 
structures4 ,if the spine possesses a   
proper degree of  strength1  if  the    
bony  structure is  properly            
proportioned1 and if the alignment of   
all the vertebrae is everything that can
 be desired1 you are then practically   
assured  of the  pulsating vitality     
which is a part of superb health4  ,it  
is an interesting fact that the spine is
 the central and fundamental structure  
of all the higher organisms on this     
earth4 ,in  the  course  of the         
evolution of life on this planet there  

developed from the very simplest forms  
of animal organisms two different higher
 forms of life--on the one hand the     
vertebrate animals1 possessing an       
internal skeleton1 and on the other hand
 the insects1 clams1 crustaceans and    
other creatures that have their         
skeletons on the outside1 as one may    
say1 in the form of shells4 ,the legs of
 an insect1  for  instance1  are small  
tubes  with  the muscles inside4 ,the   
limbs of vertebrate animals1 on the     
other hand1 have the muscle outside the 
bone4 ,invertebrates commonly have the  
main nerve trunk in front1 or           
underneath1 instead of at the back1 and 
likewise often have their brains in     
their  abdomens4 ,some of  them1  such  
as  the grasshopper1 even hear with     
their abdomens4 ,but all vertebrata have
 the great nerve trunk at the back1     
contained in the spine and with a bulb  
on the front or upper end constituting  
the brain4 ,in fact1 a vertebrate animal
 is primarily a living spine1 and all   

other parts of the body are  in the     
nature of appendages4 ,the limbs1 for   
instance1 and in the higher animals the 
ribs and other parts of the skeleton1   
are  simply  attached  to the spine1 or 
are offshoots from it4 ,in the fishes   
these limbs take the shape of fins4 ,in 
the higher developments of life they    
assume  the  form of legs4  ,all the    
higher animals1 as we know1 have evolved
 from the fishes and reptiles1 and all  
in common  possess  a  spine  which  in 
its fundamental characteristics is very 
much the same now as when it was first  
evolved4 ,in other words1 the spine is a
 bodily structure  as  old as  the      
rock-ribbed hills4 ,it has stood the    
test of time1 and therefore must be     
regarded as the most highly perfected   
mechanical structure in the  body4  ,its
 strength combined with its flexibility 
and its perfect adjustment as a         
container for the central nervous       
system1  makes  it perhaps  the  most   
wonderful structure in the body outside 

of the brain and the spinal cord itself4
 ,while other organs and features of the
 body have  been  changed and modified  
to such an extent in the various species
 which have been evolved that they can  
hardly be recognized as having a common 
origin1  yet the spine has remained     
substantially the same4 ,it is true that
 the spine has been shortened in many   
species as the result of  the  loss  of 
the tail1 but this means only the       
dropping off of a part of it and does   
not greatly alter its fundamental       
character4  ,the human spine1 however1  
differs from that of other animals in   
respect to its suitability for the erect
 posture4 ,man is the only animal in    
the world who can straighten his body   
and stand perfectly erect4 ,even the    
anthropoid apes when standing on their  
feet  assume  a  somewhat oblique       
position4 ,the vertebral column in      
animal life was first developed on the  
horizontal plane1 and so1 naturally1    
when man was evolved  and  adopted the  

erect position1 certain modifications of
 the spine were necessary4 ,a new strain
 developed on the vertebral column which
 was due to  the  new position1 and so  
there came about certain changes in its 
structure4 ,for one thing the spine     
became  less flexible  and  gained  in  
stability1 especially in the lower      
sections4 ,the sacrum1 for instance1 is 
created by the fusing together of       
several vertebrae into one bone for the 
sake of greater strength and stability4 
,the sacrum in man is much broader than 
in animals1 for it must supply solidity 
and strength to the lower part of the   
spine1 thus adapting it to the vertical 
position1 and in the same way the lower 
vertebrae generally are comparatively   
broader  and  heavier1 gradually        
decreasing in size and tapering toward  
the top of the spine like the trunk of a
 tree4  ,this particular feature of the 
human backbone is worthy of special     
consideration because it is the upper   
section of  the  spine1  in  which the  

vertebrae are smaller and tapering1 that
 weakness is most likely to exist4 ,it  
is in this upper section of the spine   
that strength is most needed in order to
 preserve it in perfect alignment1 and  
keep the body properly erect4 ,and it is
  for  this  reason1  as  the  reader   
will see1  that exercises affecting the 
upper parts of the spine are most       
important4 ,therefore ,i have given them
 special attention4  ,the curves in the 
human spine are characteristic1         
illustrating in another way the         
modification of  the  vertebral  column 
that  has  been made necessary by the   
erect position4 ,the new-born baby has a
 backbone that is almost straight1 and  
in this respect it bears a strong       
resemblance  to that of many of the     
lower animals4 ,the typical human       
curves1 however1 begin to take form as  
soon as the child learns to sit up1 and 
they  become more marked as he learns to
 walk and run4 ,these curves are        
essential to maintaining the balance of 

the body in the erect position4  ,there 
are really three curves in the human    
backbone1 the cervical curve being      
convex1 the dorsal concave1 and the     
lumbar convex1  when  each  is regarded 
from the forward aspect4 ,if we consider
 the sacrum and coccyx1 there is really 
a fourth curve1 this being concave1     
although in  animals generally the      
coccyx curves backwards and is extended 
to form the tail4 ,in some of the lower 
animals the spine is nearly straight1   
while in some cases it virtually forms a
 complete arch from one end to the      
other4  ,these curves of the spine are  
generally more marked in the civilized  
white races than among the black and    
savage races1 and as a rule  they are   
more pronounced among women than among  
men4 ,for instance1 in comparing the    
sexes we find that in a woman the lumbar
 curve  is  more marked  and extends    
slightly higher than in a man1 and that 
the broad sacrum characteristic of the  
human race is even  wider1  being  thus 

adapted  to  the broader hips and wider 
pelvic cavity of the child- bearing sex4
  ,now1 the maintenance of a strong and 
erect spine1 and especially of the      
normal curves of youth is most          
important4 ,with the weakness of        
advancing age the curves1 particularly  
in the upper part of the spine1 tend to 
become more pronounced4 ,the more       
accentuated these curves are  the       
greater is the weakness of the spine and
 of the muscles of the back that is     
indicated4 ,it is said that  a  man  is 
as  old  as  his  spine1 since  the     
deterioration of the spine means the    
loss of elasticity and supporting power 
in the disk-like cartilages between the 
vertebrae1 and  also  the loss of       
strength in the muscles and ligaments of
 the back which tend to hold the spinal 
vertebrae in place4 ,it is usually      
found that  vigorous old men who are    
mentally and physically active at eighty
 or ninety years are those who have     
maintained an erect bearing until late  

in life1  who have kept their spines    
straight and strong instead of allowing 
them to bend over and double up4 ,in    
other words1 the deterioration of  the  
spine means a general loss of bodily    
vigor and a decline in the nervous      
energy or vitality4  ,with the          
flattening down of the cushiony disks or
 cartilages between the vertebrae1 and  
also with the dislocation even in the   
slightest  degree of these vertebrae1   
there is brought about more or less     
interference with the free action of the
 spinal cord itself and of  the  spinal 
nerves4 ,the pinching of these nerves   
naturally interferes with the supply of 
energy to the organs controlled by them1
 and causes more  or less  serious      
derangement of the bodily functions4 ,if
 one can keep his spine straight and    
strong the central nervous  system  will
  likewise be  healthy  and vigorous1   
and all organs will be supplied with a  
normal amount of energy and vitality4   
,the special exercises for the spine    

which ,i have recommended for years have
 the general effect not only of         
maintaining the proper  alignment of the
 vertebrae and thus promoting the health
 and welfare of the central nervous     
system1 but also of strongly stimulating
 the nervous system1  and thus toning up
 the entire bodily organism4 ,all       
movements of the spine1 whether of a    
twisting  or  bending  character1       
naturally influence  the spinal cord and
 the spinal nerves in a mechanical way4 
,the result is something akin to a      
massage of these nerve structures1 and  
in this way1  as ,i have long contended1
 it is possible directly to stimulate   
the source of energy and vitality4 ,i am
 convinced  for  this reason  that      
muscular exercise for the back is       
infinitely more important than for any  
other part of the body1 important as it 
is for all parts4 ,if one has  only     
very little time each day to devote to  
exercise1 then it would pay him best to 
give that time to movements which will  

strengthen  and  stimulate  the spine4  
,the various movements that ,i am       
presenting in this chapter have been    
devised  especially  to  accompany  the 
hot-water  regimen  that  will be       
described in the following chapter4     
,they are intended not only to add to   
the strength of the backbone itself1 but
 have been devised with a view to       
stimulating to an unusual degree the    
nerve centers located in the spine4 ,as 
,i have already said1 the spinal nerves 
control the functions  of all the vital 
organs1 and when the activity of these  
organs is stimulated not only through   
increased nerve  force  but  also by    
the  increased supply of blood that will
 result from the hot water- drinking    
regimen referred to1 then indeed will we
 have a combination of stimulating      
forces which will bring about vital     
changes1 in very many cases1 little     
short of astounding in character4  ,each
 of these exercises should be taken     
until a feeling of fatigue has been     

noticed1 after which you may rest a few 
moments1 breathing fully and deeply with
 expanded abdomen4 ,you should then be  
ready to begin the next exercise4       
,there  is  little  danger  of  soreness
  from  taking these movements when they
 are combined with hot water-drinking1  
as recommended in ,chapter ,,vi1 ,the   
water seems to cleanse  the  tissues  of
 the  waste products which ordinarily   
cause soreness when one begins the      
practice of exercises to which one is   
not  accustomed4  ,if  one possesses    
unusual vigor1 then to the exercises    
illustrated in this chapter may be added
 those movements appearing in the       
following chapter4 ,all of  the         
exercises given in this chapter are     
designed exclusively for the stimulation
 of the spine and nerve centers4 ,those 
illustrated in the  next  chapter  are  
intended chiefly to accelerate the      
circulation throughout the chest1 arms1 
legs and body as a whole1 for when going
 through a treatment of  this character 

it is naturally advisable for one to    
arouse the activity of all the functions
 associated with tissue changes         
throughout all  parts  of the body4     
,although these exercises have not been 
devised especially for corrective       
purposes in cases of spinal curvature1  
yet they will be of  exceptional value  
in all such cases1 or at least1 where   
there is no radical mechanical deformity
 of the vertebral column4 ,curvatures   
may be prevented in all cases1 or may be
 decreased1 or even reduced entirely by 
exercise of this type4 ,incidentally the
 practice of exercises for improving    
the  spine and giving one the proper    
erect carriage has a very marked effect 
upon the chest4 ,an erect position      
always  means expanded  chest  walls1   
with plenty of room for the free        
activity of the heart and lungs4        
,,chapter ,,vi3 ,cleansing and          
,stimulating the ,alimentary ,canal     
,the alimentary canal has been rightly  
termed the human fire-box4 ,it is there 

that the energy is  created  which  runs
  the  human  machine4 ,the importance  
of cleanliness in this part of the      
physical organism cannot be too greatly 
emphasized4 ,nearly all diseases have   
their beginning  in the stomach or some 
other part of the alimentary canal4     
,defective digestion and imperfect      
assimilation represent the beginning of 
many incurable and deadly diseases4  ,in
 seeking methods for building unusual   
vigor and vitality1 one of the first    
requirements is definite information on 
the care of the alimentary canal4 ,mere 
regularity of the bowels does not in all
 cases indicate a healthy condition of  
the stomach and bowels4 ,a movement in  
order to be  of the right sort should be
 so thorough that it leaves one with a  
feeling of emptiness and cleanliness4   
,in other words1 you should feel  that  
the colon has been evacuated thoroughly4
 ,many who have regular bowel movements 
do not have this satisfying sensation   
afterwards4 ,when  the  movement is     

satisfactory in every way little or no  
straining is necessary4 ,the colon      
simply  empties  itself thoroughly1  and
  the  evacuation  is  then complete4   
,however1 few have movements of the     
bowels that are satisfactory to this    
extent4 ,there should be at least one   
bowel  movement  of  this kind each day4
 ,two movements of this character would 
be better1 but one is sufficient if     
thorough4  ,do not acquire the idea that
 the bowels must move at a certain time 
each day with unintermitted regularity1 
for they are  subject  to  the  same    
extent as the appetite to what might be 
termed idiosyncrasies1 according to     
environment and other influences4 ,for  
instance1 you are  not  always hungry at
 meal-time4 ,occasionally you eat very  
little or skip one or more meals1 and it
 would be a serious mistake to goad     
your  appetite with some stimulant or to
 eat a meal without an appetite4 ,one   
can hardly say that to force a bowel    
movement  when  its  necessity  is  not 

naturally indicated is as harmful as to 
eat a meal when it is not craved1 but   
unquestionably it is of advantage to    
have  the  bowels  move of  their  own  
accord1 as the result of a natural      
impulse4 ,movements that do not come    
through the call of an instinct for     
relief are rarely satisfactory1  and1   
though we strongly emphasize the        
necessity of regularity of the bowels1  
it is not absolutely necessary that this
 call should come at  a  certain time   
during each day2 and though it is       
undoubtedly of some advantage if such is
 the case1 yet so long as there is one  
evacuation each day of the satisfactory 
sort described1 you can be assured that 
your alimentary canal is in a normal and
 healthy condition4  ,however1 should   
the bowels fail to move at the regular  
time this need not cause concern if you 
are feeling up to the mark1 and  there  
are no other symptoms that would        
indicate possible trouble4 ,i mention   
this alimentary peculiarity to enable my

 readers to avoid the slavish  idea that
 it is impossible to be in health unless
 the bowels move at certain times with  
clock-like regularity4  ,naturally when 
the contents of the alimentary canal are
 allowed to accumulate for a            
considerable period and there is        
sluggishness throughout the various     
parts of the small and large intestines1
 poisons of all kinds are generated and 
absorbed into the circulation1 thus     
creating  conditions ranging all the way
 from a feeling of lethargy to a        
condition of weakness and disease that  
confines one to an invalid's bed4       
,regardless  of  the attention that you 
may give to the other information in    
this book1 it is extremely important    
that you should realize the necessity   
for  active elimination4  ,it is        
necessary in the maintenance of         
alimentary health to avoid a slavish    
adherence to the theory of definitely   
regular movements of the bowels and     
still not to make the mistake of        

allowing them to become chronically     
sluggish or irregular4 ,as a rule you   
should depend upon having  regular      
movements each day1 though if           
occasionally a day is missed you should 
not allow this deviation to worry you4  
,recognizing as ,i do the great         
importance of a healthy alimentary canal
 ,i have given a vast amount of         
attention to the various methods which  
have been suggested from time to time by
 students of natural healing for        
assisting to regulate the functional    
processes of this important part of our 
organism4 ,the flushing of the lower    
bowel for instance has been widely      
recommended1 and it is unquestionably of
 value in some cases4 ,however1 it      
cleanses only the lower part of the     
alimentary canal1 that is to say1 the   
colon4 ,it assists the  small           
intestines  no  doubt  by giving  their 
contents free access to the colon1 but  
yet this aid cannot directly affect     
them4 ,if you have in view the          

cleansing  of  the entire  alimentary   
canal from stomach to rectum1 the enema 
is often of indifferent value4 ,the use 
of various laxative foods can be        
recommended in  most  instances1 though 
even these sometimes fail to bring about
 satisfying results1 and then again     
there are cases where they provide a    
remedy for only a  short period1 after  
which the bowels resume their old state 
of chronic torpidity4 ,naturally we     
cannot consider cathartics of any kind1 
notwithstanding their power to produce  
temporary results4 ,in all cases the    
after effects of  their  use  are       
seriously  destructive to  the  delicate
  nerves controlling the alimentary     
canal and its functions in general4     
,cathartics invariably make the real    
condition more obstinate and serious4   
,it is well to remember that the real   
cause of constipation in virtually every
 instance1 is the want of vital vigor of
 the structures and tissues involved4   
,digestion1 though to a certain extent a

 chemical process1  is very largely     
mechanical4 ,the muscles of the stomach 
churn the food in the beginning of the  
digestive  process1  after  which  the  
circulatory muscle fibers of the small  
intestines continue the work4 ,if these 
muscles are lacking in tone1 if they are
 relaxed1  prolapsed  and  weak1 then   
they cannot properly perform their      
functions4 ,in attempting to strengthen 
this  important  part  of  the  bodily  
organism  the necessity  for increasing 
the vigor of the muscular tissues must  
invariably be definitely recognized4    
,strong muscles for carrying on the work
 required of these blood-making organs  
are of far more importance than strength
 of the external muscles4 ,for this     
reason when the system is toned up by   
any means a beneficial change in the    
alimentary functions and excretions will
 always be noted4  ,during a careful    
study extending over at least a quarter 
of a century of all health-building     
methods1 ,i have  acquainted  myself    

with  numerous theories and remedies    
which have been applied in accelerating 
alimentary activity4 ,i am1 in this     
chapter1 presenting a new system or     
combination of means for strengthening  
and stimulating the alimentary functions
 which experience has proved to be of   
extraordinary value4  ,this  method has 
the advantage of directly affecting the 
organs involved1 and results can be     
obtained speedily in virtually every    
instance4  ,this system of alimentary   
stimulation can be roughly described as 
a combination of hot-water-drinking and 
a  nerve-center-stimulating process4    
,the best time for giving this method a 
thorough trial is immediately upon      
arising in the morning4 ,it should not  
be attempted at any  other  time of the 
day1 for it is especially important that
 the stomach should be free of any      
recently ingested food4  ,all that is   
required to carry out this treatment is 
one or two quarts of boiling water1 a   
minute quantity of salt1 and a cup that 

will hold from one-half a pint to one   
pint of water4 ,the second phase of this
 treatment is exercise and comprises the
 series of movements illustrated  in    
this work4 ,wherever possible these     
nerve-stimulating exercises should be   
taken out-of-doors or before an open    
window4 ,if the  weather  is  cold1 you 
should wear enough clothing to maintain 
a satisfactory degree of warmth2 if the 
weather is warm1 the less clothing worn 
the better4 ,if the skin is especially  
inactive1 or if it is suffering from a  
disease in which the eliminating process
 ordinarily accelerated by  a  ,russian 
or ,turkish bath is of value1 then wear 
heavy warm clothing while taking the    
treatment4 ,a thick sweater is          
advantageous under such circumstances4  
,a profuse perspiration will result1    
indicating a purifying process that is  
of special value when the system  needs 
to  be  cleansed  of  the accumulated   
poisons which are the direct cause of   
nearly all diseases4  ,if you are       

capable of taking about two quarts of   
water in the course of the exercise then
 each cup should contain nearly  a      
pint1  but  if  you cannot drink over   
one quart each cup should contain not   
more than half a pint4  ,before         
beginning the nerve-stimulating exercise
 drink the first cup of hot water1      
putting a pinch of salt in the bottom of
 the cup to take away the flat taste of 
the hot water4 ,pour the cup half full  
of boiling water and then add cold water
 until it is sufficiently  cool  to  be 
rapidly swallowed4 ,drink the water as  
hot as possible without sipping it4 ,now
 take exercises #aa1 #ab and #ad4       
,continue each one of these movements   
until a feeling of fatigue is noticed1  
after which you are ready for a second  
cup of hot water4  ,don't hurry4 ,don't 
continue any movement to exhaustion1    
though a feeling of local fatigue in the
 particular muscles concerned is        
desirable4 ,this feeling1 however1      
should entirely disappear after a rest  

of one or two minutes4  ,after the      
second cup of hot water you are ready   
for exercises #ac1 #g and #h1 whereupon 
you may take a third cup of hot water4  
,you  may  then  take exercises #ae1 #af
 and #i1 followed by another cup of hot 
water1 and then exercises #ag1 #f and   
#aj1 and so on4 ,while this is suggested
 as  a general plan1 it is not          
imperative that this order be followed  
strictly1 for your individual           
requirements might be better suited by  
minor variations2 for instance1 by two  
or four exercises between the intervals 
of hot-water-drinking4  ,if you find    
your capacity is unequal to the quantity
 of hot water suggested1 then simply    
take as  much  as  you  can  without    
inconvenience  or discomfort4 ,each day1
 however1 while following this method   
you will find your hot-water-drinking   
capacity will increase1 though  as  a   
rule1  a person of average weight and   
height can take from one to two quarts  
without serious inconvenience4  ,the    

hot-water- drinking  together  with  the
 exercise will naturally very greatly   
increase the pulse1 and where there is  
heart disease or any weakness of the    
heart this  treatment  must  be taken   
with unusual care4 ,in virtually every  
case this method will materially        
increase the strength of a weak heart1  
though  there  is  naturally the        
possibility of strain1 and the treatment
 should be adapted to your strength in  
the beginning and very gradually        
increased week by week4  ,temporary     
attacks of constipation1 where severe   
enough to need attention1 can usually be
 ready for exercises #ac1 #g and #h1    
whereupon you may take a third cup of   
hot water4 ,you may then take exercises 
#ae1 #af and #i1 followed by another cup
 of hot water1 and then exercises #ag1  
#f and  #aj1  and so on4  ,while this is
 suggested as a general plan1 it is not 
imperative that this order be followed  
strictly1 for your individual           
requirements might be better suited by  

minor variations2 for instance1 by two  
or four exercises between the intervals 
of hot-water-drinking4   ,temporary     
attacks of constipation1 where severe   
enough to need attention1 can usually be
 quickly remedied  by  this  hot-water- 
drinking1  nerve-stimulating method4    
,usually1 if there is need for a        
movement of the bowels an instinctive   
and compelling desire will  appear while
  taking  the treatment or very shortly 
thereafter4 ,if1 however1 you feel there
 is a necessity for such a movement and 
it  does  not appear1  you  can  rest   
assured that the treatment has brought  
about sufficient benefit to excite the  
activity of the organs involved and that
  the  desire  will  come later4 ,in    
some very obstinate cases of            
constipation1 or in serious temporary   
attacks of this difficulty1 where a     
movement  of  the  bowels  is desired   
quickly1 from one-quarter to one-half a 
level teaspoonful of salt can be added  
to each cup of hot water4 ,this will in 

nearly  all  cases insure a speedy and  
satisfactory bowel movement4 ,this1     
however1 is not advised unless          
absolutely necessary4  ,it is well to   
point out that this treatment in its    
extreme form can hardly be used with    
complete satisfaction by those  who  are
  below average strength4 ,in any case1 
however1 the drinking of a small amount 
of hot water can be attempted and the   
exercises illustrated can be used1 if   
one is careful not to make his efforts  
too severe4 ,the hot-water- drinking    
process as  well  as  the  exercise     
must1  however1  be adapted  to  the    
requirements of each individual1 and it 
may be well in most cases to experiment 
two or three times before following all 
of these suggestions  in detail4  ,where
 one is lacking in vital strength a     
beginning can be made by taking only two
 cups of hot water1 using exercises #g1 
#h and #i1  which  can  be taken in a   
reclining position4  ,one may continue  
in this way for a week or two1 after    

which a third cup of hot water might be 
added4 ,in this way one can gradually   
increase  the amount of water consumed  
and the vigor and the amount of the     
exercise taken4  ,where there is a      
tendency toward rheumatism1 gout1       
neuritis1 neuralgia1 or where there are 
any other symptoms  indicating  the     
accumulation  of poisons or impurities  
in the system1 it is advisable to use   
distilled water1 though if this cannot  
be secured  ordinary  boiled  water     
will be satisfactory4 ,at least be sure 
to boil your water before using if it is
 heavily charged with mineral matter1   
since boiling tends to precipitate lime 
salts4 ,in other words1 hard water is   
not desirable in such cases4  ,the      
hot-water-drinking regimen in itself has
 a decidedly beneficial effect upon the 
stomach and intestines4 ,but much better
 results1 especially in the case of     
constipation1 are secured when the      
special nerve-stimulating exercises     
recommended are taken  in  connection   

with it4  ,by  this combination we      
obtain results that cannot be secured in
 any other way4 ,in fact1 stiffness1    
soreness and rheumatic twinges in       
various parts  of the body are often    
removed with astounding rapidity through
 the help of this particular treatment4 
,the cleansing and eliminating          
functions  are stimulated to an         
extraordinary extent by combining these 
two blood-purifying forces3             
hot-water-drinking and the stimulation  
of the nerve centers4  ,this regimen is 
also a splendid means of increasing the 
weight in cases of defective            
assimilation4 ,it seems to tone  up  the
  entire  vital  and functional system1 
in addition to directly influencing the 
digestive organs4 ,the hot water alone  
tends to cleanse and empty very         
thoroughly the stomach and intestines1  
also to stimulate the secretion of the  
digestive juices4 ,those who are below  
normal  weight  chiefly  because of     
poor assimilative powers are especially 

advised to give this method a thorough  
trial for a period of a few weeks4      
,again1 if your complexion is sallow1   
dull1 and muddy1 a remarkable           
improvement will speedily appear as a   
result of this treatment4 ,in a recent  
case ,i observed a surprising change at 
the end of one week in a complexion that
 had been sallow and lifeless4 ,the     
complexion  in  this instance not only  
assumed an improved color1 but the      
tissues of the face were also filled out
 considerably1 and when improvement is  
thus manifested  on the surface you can 
well realize that the internal changes  
are even more pronounced4  ,the         
devitalized condition of the various    
glands and structures in this part of   
the  body  is  gradually  remedied  by  
the  improvement  in the circulation    
that comes with what might be termed a  
stimulating supply of liquids1 and the  
same good  result  is  accomplished1  so
  far as  the general circulation is    
concerned1 in the welfare of the body as

 a whole4 ,those suffering from high    
blood pressure will find  this treatment
  of unusual value1 though great care   
should1 of course1 be taken to avoid any
 movements that are in any way          
exhausting or violent4 ,when the blood  
is in a thick or viscous condition the  
use of the hot water adds to its        
fluidity1 and it can then be forced more
 easily through  the  capillaries1 thus 
greatly lessening the blood pressure4   
,it is well known that a low blood      
pressure is conducive to endurance and  
to general health4 ,and  when these     
exercises especially advised for        
stimulating the nerve centers and for   
strengthening and vitalizing the spine  
are combined with a  liberal use of hot 
water1 the blood is forced through all  
the tissues1 with the general effect  of
  thoroughly cleansing  all  parts1  in 
addition  to immediately cleansing the  
alimentary canal4  ,it is customary     
among athletes to use massage1 or what  
is commonly called a rub down1 following

 their exercise4 ,the  purpose  of  this
 is  to increase the circulation and    
thereby to carry out of the muscles the 
fatigue-poisons that have accumulated   
therein during the exercise4 ,now if a  
large amount of hot water is used in    
connection with movements such  as  we  
are  illustrating1  this  purpose  will 
be  even  more thoroughly accomplished  
during the exercise itself1 as the      
muscular and other tissues are virtually
 flushed out owing to the more fluid    
character  of  the blood and its more   
ready and perfect circulation through   
all parts4 ,one who feels stiff from    
severe exercise1 or  finds his  tissues 
sore  for other reasons1 should be able 
to overcome this stiffness and gain a   
sense of refreshment through this       
method4  ,referring to the subject of   
elimination in the case of fatigue1 ,i  
might say that some students have       
ascribed the feeling of fatigue at  the 
end of the day's work to an accumulation
 of deposits within the walls of the    

arteries and veins1 which deposits are  
ordinarily  carried  off  during sleep4 
,if this theory is true ,i can think of 
no simpler or more satisfactory method  
of removing this waste matter in the    
blood-vessels than this system of       
flushing them4 ,for producing immediate 
results of any kind there is no other   
method so far as ,i know which is so    
effective as this  if one has sufficient
 strength properly to use it4 ,i have   
known cases in which a headache has been
 cured in a few minutes  by  sprinting  
or  other violent exercise1 and cases in
 which neuralgic toothaches and other   
pains have yielded to vigorous exercise 
continued for a prolonged period4  ,i   
have also known the same relief to be   
obtained by drinking a liberal quantity 
of hot water1 but in all such  instances
  results would  be  more quickly and   
certainly secured through a combination 
of these stimulating forces4  ,to repeat
 for clearness and emphasis1 the method 
outlined consists of the following3  ,a 

combination of hot-water-drinking and   
specially adapted movements for         
stimulating the nerve centers4  ,half a 
pint to a pint of hot water-as hot as   
can be drunk-to be taken on beginning   
the treatment immediately  on  arising  
in  the  morning4  ,an additional       
quantity of hot water to be taken each  
five to ten minutes thereafter until    
from one to two quarts have been        
consumed4  ,a large amount of clothing  
to be worn if profuse perspiration is   
desired1 though where an increase of    
weight  is  of  advantage  and  no      
actual disease exists in the system1 no 
more clothing should be worn than is    
necessary to maintain warmth4  ,when a  
bowel movement is definitely needed1 a  
complete and perfectly satisfactory     
evacuation is often brought about while 
taking this treatment4 ,the cleansing   
process1 however1 will result in a      
clearer brain and an improved physical  
as well as mental capacity1 whether or  
not  the  bowels act immediately1 and   

one can nearly always depend upon a     
satisfactory movement later4  ,when     
there is suffering from temporary       
attacks of constipation and immediate   
relief is  desired1  add  from          
one-quarter  to  one-half  a level      
teaspoonful of salt to each cup of hot  
water4 ,speedy results can be depended  
upon in virtually every case4 ,another  
method of accomplishing  the same thing 
is to continue the hot-water-drinking   
even beyond the two quarts suggested1   
adding no more than a small pinch of    
salt to each cup1 as previously         
suggested4 ,no harm will come from this 
excessive water-drinking if one is      
possessed of a normal amount of vigor4  
,if one is athletic1 jumping one to two 
hundred times1 as when jumping a rope1  
just previous to moving the bowels is   
often of value in inducing a natural    
desire that in nearly all cases brings  
satisfactory results4 ,where it is      
difficult to take the amount of water   
prescribed1 take as much as you         

conveniently can1 gradually increasing  
the quantity each day4  ,this           
hot-water-drinking regimen is not       
necessarily recommended as a permanent  
measure to be continued every day for an
 indefinite  period4 ,when you feel that
 your physical status is satisfactory in
 every way1 you can drop the method for 
a few days1  after  which  it  can  be  
resumed  as desired1 though it would be 
of advantage to continue taking the     
exercises each day1 and if even one or  
two  glasses  of  hot  water are  taken 
beneficial results would accrue4        
,,chapter ,,vii3 ,exercise for ,vitality
 ,building  ,inactivity is              
non-existence4 ,it means death4 ,our    
bodily powers and organs were given to  
us for a definite purpose4 ,failure to  
use  them brings serious penalties4     
,there can be no real health with       
physical stagnation4 ,to be sure1 we may
 point to some men possessing           
extraordinary  vitality who1 apparently1
 have lived without exercise4 ,but a    

study of their habits of life will      
usually bring to light some form  of    
muscular  activity1 even if it be       
nothing more than a moderate amount of  
walking4 ,in some cases1 such           
extraordinary vitality may be possessed 
that health  laws  can be broken with   
apparent impunity1 but it will usually  
be found that a vigorous  constitution  
was  developed in  early  youth  from   
plenty  of exercise4 ,however1 the      
failure to observe these important      
bodily requirements invariably means    
trouble before reaching the period at   
which  old age begins4  ,though the     
average of human life has been greatly  
increased through the decline in infant 
mortality1 the death rate among men of  
middle age  has more than doubled in the
 past thirty years4 ,and even if those  
of exceptional vitality can neglect     
their physical requirements without     
suffering1 the man of limited energy1   
who is trying to build vitality1        
certainly cannot afford to do so4  ,we  

ought to take a reasonable amount of    
exercise at intervals1 regular or       
otherwise1 in order to keep fully alive4
 ,it is not a case of exercise for the  
sake of muscular strength alone1 but for
 the sake of health and life4 ,there are
 many people who labor under the        
delusion that they  are living without  
exercise1 but existing does not mean    
living4 ,to live in the full sense of   
the word means that you are thoroughly  
alive1  and  you positively cannot be   
thoroughly alive unless all the physical
 processes involved in the various      
functions of the body  are  active4     
,functional activity means pure blood1  
of superior quality1 and when one fails 
to give the muscular system its proper  
use1 the functions stagnate1 the blood  
is filled with impurities of various    
sorts1 and under such circumstances the 
body is not really alive4 ,when the body
 is harboring  an  excessive number of  
dead cells and other waste material one 
cannot say that he is entirely alive4   

,under such conditions you are literally
  half  dead  and half alive4 ,it is    
well known that the body is dying at all
 times4 ,minute cells that constitute   
the bodily tissues lose their vitality  
and  life1 and are taken up by the      
venous blood and carried to the various 
organs which take part in the work of   
elimination4  ,now  these  dead  cells  
and minute corpuscles linger in the     
tissues if one lives an inactive life4  
,therefore it is literally true that you
 are half dead if you do not  give the  
muscular system its proper use4         
,physically the muscular system is such 
an important part of the body that      
failure to keep it in good condition by 
failure  to  keep  it active seriously  
affects all other parts4 ,the greater   
part of the food we eat is consumed by  
the muscles4 ,most of the heat  produced
  by  the body  is generated in the     
muscles4 ,therefore to neglect this part
 of our organism means to disorganize1  
to a large extent1  the  workings  of   

all  other parts4 ,the appetite1 under  
such conditions1 fails and the entire   
functional system loses tone4 ,in fact1 
,i may say that exercise is the first   
and most important of all the methods of
 building functional strength4 ,when the
 muscles are exercised  the  vital1     
organs  are energized  and  the activity
 of the entire functional system greatly
 increased-all clearly indicating that  
in taking  physical  exercise  the      
internal  organs  are aroused and       
stimulated4  ,gigantic strength is not  
especially needed4 ,it is not necessary 
for one to strive to eclipse the feats  
of famous strong  men4  ,unusual        
muscular development is of no great     
value in this age1 but a normal degree  
of strength is absolutely necessary in  
the struggle for health  and vitality4  
,no one should be satisfied with less   
than what might be regarded as a normal 
degree of strength1 and this1 when once 
developed1 can  usually  be retained by 
a moderate amount of exercise each day4 

,now it is not necessary to adopt some  
complicated system of exercise for      
giving the muscles the required         
activity4 ,your exercise  can  take  the
 form of play4 ,it may preferably be    
taken out-of-doors4 ,but you must keep  
definitely in mind that the body was    
given you for active use1 and some      
regular method must be adopted that will
 insure the activity required4  ,the    
exercises referred to in the chapter on 
,outdoor ,life may first of all be      
recommended4 ,if you have no bodily     
defects any one of these outdoor sports 
will probably give your muscles all the 
exercise needed1 but if you are         
suffering from defects of  any  kind    
and  you  are desirous  of remedying    
them some special exercises adapted to  
your individual needs should be taken   
with religious regularity4 ,if you have 
a flat  or  sunken chest1 if you are    
round-shouldered1 if there is one       
shoulder higher than the other1 if there
 is a spinal curvature1 or if the       

muscles  of  the stomach or abdomen are 
weak1 it will be necessary to give      
special attention to such parts  through
  systematic  movements intended  to    
have  a corrective influence4 ,in       
another part of this volume various     
exercises have been illustrated that are
 especially recommended to  those  who  
are already in possession of ordinary   
strength4 ,in this chapter ,i am        
illustrating a series of movements that 
have a  similar  object  in  view1  but 
which will be found far easier to       
perform4 ,the exercises in this chapter 
are especially adapted to those  who    
are  weak  or  ailing4  ,they  are      
designed1 however1 for the purpose of   
stimulating and strengthening the spine1
 which1 as ,i have previously suggested1
 is the central  source  of vitality4   
,the hot- water-drinking regimen        
referred to in the chapter on ,cleansing
 the ,alimentary ,canal can also be used
 in connection with  these exercises1   
though naturally if one is weak but a   

small quantity of water can be taken4   
,,chapter ,,viii3 ,how to ,breathe      
,volumes have been written upon the     
value of breathing exercises4 ,many     
exaggerated statements have been made   
as  to  what  can  be accomplished      
through deep breathing4 ,nevertheless1  
it must be definitely understood that   
full1  deep  breaths1  which  expand    
the  lungs  to their  fullest capacity1 
and are taken at frequent intervals1 are
 of great value4  ,almost any vigorous  
exercise will enforce deep breathing1   
and there is no  question  as  to  the  
benefit  of  the  involuntary  or       
spontaneous inhalation and exhalation   
thus induced4 ,running and wrestling are
 types of very vigorous athletic        
exercises that  will compel  one  to    
breathe deeply and fully1 and will      
insure a full lung development without  
special breathing exercises4 ,and this  
is more especially true if much exercise
 of this character is taken regularly1  
day after day1 all the year round4 ,but 

where the occupation and surroundings   
are  such  that  one  cannot indulge in 
such active pastimes1 or where the time 
for such exercises is necessarily       
limited1 frequent voluntary             
deep-breathing exercises can be highly  
commended4 ,about the best example of   
the proper use of the diaphragm and the 
natural movement of  the  abdominal  and
  dorsal  region  in correct breathing  
is illustrated in a small child4 ,in    
nearly all cases an active healthy child
  will  breathe  properly1  and  by     
studying  the movement of his abdomen in
 both standing and reclining positions  
you will find that as the breath is     
inhaled the abdominal region  will      
expand4 ,when the breath is exhaled this
 part of the body will contract or be   
drawn inward4 ,this demonstrates very   
conclusively  that  the  movement  or   
expansion of the body in natural        
breathing is abdominal1 and that the    
bony framework of the chest should not  
be involved except when taking full deep

 breaths1 or when breathing hard from   
the effects of very vigorous exercise4  
,it is not at all necessary to go       
through a complicated system in order to
 learn proper methods of breathing1     
since this is comparatively simple if   
you are willing to make persistent      
efforts day after day until you are     
fittingly rewarded4 ,if you simply      
acquire the habit of  drawing in  a deep
 full breath1 at frequent intervals     
during the day1 expanding first in the  
abdominal region1 you will soon be able 
to  breathe properly4  ,a correct       
position of the body is very important1 
for if you have the proper erect        
posture1 and have no constricting       
clothing about the waist  and abdominal 
region1 you will almost instinctively be
 inclined to breathe diaphragmatically1 
or abdominally1 as we call it4          
,furthermore1 when going out in the open
 air you will find as a result of this  
practice that you are unconsciously     
expanding in the proper manner as       

suggested4 ,in  fact1 you will be more  
inclined to breathe freely and deeply at
 all times if a proper position is      
maintained4 ,it is hardly necessary  to 
mention  the necessity for breathing    
pure air1 and especially when taking    
deep-breathing exercises1 if you wish   
the very greatest results4  ,take  these
  deep breaths when in the open air1 or 
else before an open window4 ,it is a    
good plan1 for instance1 when rising in 
the morning to stand before an open     
window and inhale perhaps a dozen full1 
complete breaths4 ,this will help       
greatly to brush the cobwebs from your  
brain and brighten  you  up  for the    
day's duties and responsibilities4  ,all
 of these suggestions apply with equal  
force to both sexes4 ,because of the    
fashions of dress usually in vogue the  
breathing of women is much more         
restricted than that of men4            
,furthermore1 they are generally less   
inclined to athletic  pursuits          
involving  exercise  which  compels deep

 breathing4  ,the method of breathing   
recommended for women is absolutely     
identical with that suggested for men4  
,it is a curious fact that until recent 
years the world generally1 the medical  
profession included1 held the opinion   
that  there  is  a  fundamental         
difference  between  men  and women  in 
breathing4 ,observation of the natural  
breathing of boys and girls would soon  
prove the absurdity of this opinion4    
,owing to the universal use  of the     
corset1 thoracic breathing1 or chest    
breathing1 the result of the artificial 
constriction of the body at and below   
the waist line1  appeared to be the     
natural method of breathing for women1  
whereas diaphragmatic breathing was     
recognized as proper and natural for    
men4  ,only  in  recent years have      
medical authorities recognized that this
 difference was really due only to      
artificial methods of dress and that    
natural breathing  in women and men is  
absolutely the same4 ,recent fashions   

have permitted the enlargement of the   
waist line in  women1 but  unfortunately
  there  is still too much constriction 
of this important part of the body4     
,when the world becomes more truly      
civilized and our methods of dress  are 
based upon common sense and an          
intelligent understanding of the        
physical requirements of the body1 we   
may hope that the dress of women will be
 such as to permit entire freedom in the
 matter of breathing1 and the easy      
expansion of the body at the waist line4
 ,some day women will learn  the  value 
of suspending skirts1 stockings1 etc41  
from the shoulders instead of relying   
upon the restriction at the waist as a  
means of support4  ,if you wish to      
ascertain more exactly whether or not   
your breathing is entirely satisfactory1
 stand up1 take a deep breath1 and      
observe not only the expansion in the   
region of the stomach and abdomen but   
also at the sides and in the back4 ,if  
you place the palms  of  your  hands    

upon the lower ribs in the back1 just   
above the waist line1 you should feel   
the expansion of the body in this part  
pressing upward through the action  of  
the diaphragm as a deep breath is       
inhaled4 ,also by pressing the hands    
upon the lower ribs at the sides1 just  
above the waist line1  you  will feel   
the lateral expansion in this region at 
the same time that the expansion is     
noted in the front of the body4 ,you    
will therefore realize that there should
 be an expansion of the lower ribs at   
the back and at the sides along with the
 expansion in the region of the stomach 
and  abdomen4 ,of course1 when a very   
full breath is taken there will also be 
an expansion of the chest following the 
filling up  of  the lower  part  of  the
 lungs4  ,,chapter ,,ix3 ,outdoor ,life 
,civilized man is an indoor animal4 ,we 
no longer live in tree-tops nor even in 
caves1 but in houses1 and a great many  
of us spend the larger part of every    
year in close1 ill-ventilated1          

overheated rooms4 ,from a health        
viewpoint the cave-dweller would no     
doubt have the  advantage over  the     
average ,american who follows a         
sedentary occupation4 ,the steam-heated 
apartments  of  our  great  cities  are 
thoroughly  aired only  on  rare        
intervals1 and consequently those who   
reside therein often dry up in mind1    
soul and body along with the furniture4 
,in order to live in every sense of the 
word we must become a part of the great 
outdoors4 ,outdoor life adds  to  one's 
vitality  and  vigor4  ,it increases    
one's energies and enthusiasms4 ,you    
cannot be ambitious or vivacious1 you   
cannot really  amount  to  anything  in 
life1  if  you are confined to an       
overheated flat4  ,if there is any hobby
 that is worth while it is one that     
takes us out- of-doors4 ,what the       
attractive features of your hobby may   
be1  is  not of very great importance   
provided this object is secured4 ,you   
must be lured away from your stuffy     

living rooms and encouraged to breathe  
the fresh1 pure air of the open4  ,there
 are out-of-door exercises of all sorts 
which are of great value1 but even a    
seat  in  a  motor  car  wherein  your  
exercise  is confined principally to    
increased respiration through the       
pleasure that comes with fast riding1 is
 at least of some value4 ,the health of 
the nation1 as a whole1 has been greatly
 improved by the automobile through its 
encouragement of the outdoor life4 ,but 
if you can join  with  your outdoor     
life some active exercise which will use
 all the muscles of the body the        
benefits will be much greater4  ,there  
are various open-air pastimes that can  
be made unusually vigorous1 and so can  
be highly  recommended  if  one  is     
possessed  of  ordinary strength4       
,football is perhaps one of the most    
strenuous of outdoor games1 and is to be
  especially  advised  where  one  has  
the  vitality and endurance which fits  
him for an exercise of this character4  

,golf is an example of a milder  outdoor
  pastime  that  is  particularly       
suited to middle-aged and elderly       
persons1 although young men and women   
are benefited by it1 too4 ,it  affords  
excellent  exercise  in  walking1 and   
the swinging of the golf clubs affords  
more exercise for the chest1 arms and   
back than is usually supposed4 ,one who 
is not accustomed  to the  game will    
usually find the muscles of the arms1   
shoulders and chest sore or at least    
stiff from the unusual exercise when    
first  attempting to  play this game4   
,tennis furnishes a vigorous exercise   
that is especially commendable for      
adding to one's vitality4 ,it is a good 
endurance builder4 ,tennis can  be made 
as fast and energetic1 or as leisurely  
and moderate as one wishes1 depending   
entirely upon the skill1 strength and   
ability of  the  player4 ,tennis is a   
safe and sane pastime that is growing in
 popularity1 and can be universally     
recommended for both sexes and all ages4

  ,rowing1 running1 cross-country work1 
track athletics1 lacrosse1 handball1    
hockey and polo are all splendid and    
vigorous games1  well calculated to     
develop the best type of physical       
stamina4 ,for those possessing the      
requisite strength they can all be      
highly recommended1 though as  a  rule  
it is best not to specialize in any one 
of them but to secure as much variety as
 possible4 ,specializing in athletics   
may win championships  and may stimulate
 interest in sports1 but for the average
 man or woman specialization is not     
desirable4 ,even if you are only a dub  
instead  of  a champion in each of these
 games1 it is better to play them all1  
since you will thereby secure a         
well-rounded  physical development1  and
  also obtain the maximum of fun4  ,for 
those who are less rugged but who on    
that very account are all the more in   
need of open-air exercise there is a    
great variety of other less strenuous   
pastimes4 ,cycling and horseback riding 

can be particularly recommended as      
enjoyable forms of outing  in           
combination with  a  certain amount of  
exercise4 ,skating is an ideal pastime  
for the colder weather as it requires no
 special strength and adds to the vigor 
of  the  heart1 lungs and other vital   
organs2 besides this1 the brisk1 cold   
air of the winter months is a tonic of  
great  value4  ,snowshoeing1 yachting1  
rope-skipping1 canoeing1 archery1       
croquet1 coasting and various similar   
pastimes are all to be commended4       
,swimming is of great value1 both as a  
means of physical development and as a  
health builder1 but if your vitality is 
limited do not stay in  the water too   
long4 ,swimming may be made mild or very
 strenuous4 ,if you swim with the skill 
of an expert1 only a very moderate      
exertion is required1 though some of the
 new racing strokes tax the strength and
 endurance of the strongest athlete4    
,swimming combines the pleasures  of    
bathing  and exercise1 and under proper 

conditions is invaluable4 ,those who are
 fleshy can stay in the water a long    
time1 but if you are thin  take care    
lest you lose weight by too much        
bathing4 ,the slender man or woman may  
take a daily swim for its tonic effect4 
,it may even cause one to gain  in      
weight if the exercise is not prolonged1
 but persons of this type usually lose  
weight in the course of a season of too 
much bathing4  ,there is one point of   
special importance in connection with   
our exercise and that is to cultivate   
the play spirit4 ,you will  never  fully
  enjoy your sports and you will never  
obtain all possible benefit from them   
until you lose your dignity and learn   
how to play4 ,try to be glad that you   
are alive and able to play these games4 
,one great drawback to ,american sports 
is the tendency to take them too        
seriously4 ,there is too much of        
strained effort involved in the desire  
to win the game at any price4 ,keep     
yourself in a state of mind where you   

see the fun4  ,though playing to win may
 be commended1 the real purpose of any  
game is the fun and benefit that is     
secured therefrom whether you win or    
lose4 ,there have been cases when       
members of a boat crew or a football    
team have actually cried over a lost    
game4 ,imagine the nerve strain involved
 in taking athletics so seriously6 ,it  
is splendid to win1 but it should also  
be pleasurable to lose to a worthy      
antagonist4 ,do not take your games too 
seriously1 but make them a laughing     
matter4 ,only by assuming this attitude 
can you get the greatest possible       
benefits that  can  be derived  from    
games4  ,the nature of your exercise    
does not matter so long as there is that
 increased activity of the heart1 lungs 
and other organs which tends to  improve
 the circulation throughout the entire  
body4 ,the exercise must insure deep    
breathing1 and if a certain amount of   
perspiration is induced it  will be     
advantageous4 ,first of all get         

out-of-doors2 find some exercise that   
appeals1 some alluring attraction which 
will  take  you  away  from  the        
confinement of your home4 ,live as much 
as you can in the open4 ,if possible1   
try sleeping out-of-doors4 ,men and     
women  of  today  may  be  aptly        
compared to sensitive plants4 ,we are   
the devitalized product of the universal
 custom of coddling1 and the less we    
live within  four  walls1  and the more 
we breathe the free outdoor air1 the    
stronger1 healthier and more capable we 
become4  ,there is one outdoor exercise 
that we can all take without expense1   
and it is by far the best when          
everything  is  considered4  ,at  least 
this statement is true so far as the    
building of vitality and endurance is   
concerned4 ,i refer to walking4 ,this   
is  an  exercise  that  can  be made    
decidedly vigorous if desired4 ,and no  
matter what health-building regimen  you
  may  follow1  a  certain  amount  of  
walking  is essential  to maintaining   

the highest degree of physical vigor4   
,walking is a tonic of very great value 
to every one of the organic functions4  
,it stimulates the activities of the    
purifying organs to an unusual degree4  
,it is a remedy of great efficacy in    
overcoming constipation4 ,it can be     
highly recommended for strengthening the
 heart1 for  stimulating the liver and  
kidneys1 and it will tone up the        
physical organism throughout4           
,furthermore1  this  exercise  is  of   
unusual value  as  a  mental stimulant4 
,it clears the cobwebs from the brain4  
,if you are bothered with vexing        
problems put them aside until you can   
take a long walk4  ,with the improved   
quality of the blood and the more active
 circulation of this functional tonic1  
your mental efficiency will be  greatly 
increased4 ,you will think more quickly2
 your conclusions will be clearer1 more 
definite and more dependable4 ,i know a 
successful novelist who depends very    
largely upon his long walks for working 

out the themes and plots of his stories4
 ,i have frequently followed the same   
plan in connection with  my own work4 ,i
 know of other writers who depend upon  
this method of  gaining  inspiration4   
,i  have  been  told  that chopping     
wood  is  mentally stimulating1 and also
 that horseback riding and cycling are  
sometimes helpful in this direction1 but
 walking is without doubt the most      
effective mental stimulant to be found  
out-of- doors4 ,it accelerates the      
circulation1 and seems to arouse the    
vital forces  of  the  body1  but  does 
not require such an expenditure of      
energy as to prevent the brain from     
being exceptionally active4  ,now to    
secure the real benefits that come from 
walking there should be no laziness     
about it4 ,do not walk as though you    
were on a fashion parade4 ,the ,sunday  
afternoon stroll on the city streets may
 be very alluring1 but you cannot under 
such circumstances secure the real      
benefits that  may be found in walking4 

,if possible go out on the country roads
 or walk across the fields4 ,put a      
certain amount of energy into  your     
every  step4 ,walk briskly and as though
 you enjoyed it1 and you will discover  
that you do enjoy it4 ,even if your     
first few steps require an unusual      
effort on your part1 step lively just   
the same1 and you will shortly find that
 you feel lively1 too4 ,a walk of this  
sort into which you put real  energy in 
every step is a tonic of amazing value4 
,it will stir up your entire organism4  
,it will insure an active functioning1  
and make you feel and  be thoroughly    
alive4 ,if you have the added advantage 
that comes from pure country air you are
  to  be envied4  ,but  even  without   
these  superior advantages1 even if your
 route is confined to city streets1 some
 benefit will still result from taking  
the walk tonic4  ,while walking give    
special attention to my suggestions     
concerning breathing4 ,breathe deeply   
and fully at frequent intervals4 ,expand

 the body  in the abdominal region4 ,if 
you like1 you can carry your breathing  
still farther and allow this expansion  
to extend to the chest walls1 though as 
a rule1 this is not necessary4 ,no doubt
 one of the most valuable suggestions   
for strength and vitality  building     
while  walking is  to  take  at frequent
 periods several movements which are    
referred to in the chapter on ,thyroid  
,stimulation1 namely1 the               
chin-in-downward- and-backward motion   
while holding a full breath with abdomen
 fully expanded4 ,in fact this idea1 if 
carried out until the  muscles  of  the 
back  of  the  neck  are fatigued at the
 completion of the walk1 will energize  
you mentally and physically4 ,a         
suggestion that ,i have often offered   
in  various  articles upon this subject 
is to practice what ,i may term         
harmonious or rhythmic breathing1 which 
,i regard as of exceptional value4 ,by  
this ,i mean taking the same amount of  
time to draw in the breath as you do to 

exhale it1 keeping time with a certain  
number of steps4 ,for  instance1  while 
taking eight steps1 draw in a breath and
 exhale during the next eight steps4    
,you may make this six1 eight1 ten or   
twelve steps if you like4 ,if you have  
some piece of music in mind that carries
 with it a rhythm that accommodates     
itself to your steps while  walking1    
and  if  each  inhalation  and          
exhalation takes up an even number of   
steps1 you will find that you are       
swinging along with a sense of  harmony 
and  pleasure  that  will  make         
distances pass away and cause you to be 
unconscious of the length of your walk4 
,this rhythmic or harmonious breathing  
is an excellent  means  of cultivating  
the deep-breathing habit4  ,another     
exercise is of material value in        
connection with the practice of deep    
breathing while  walking1  serving      
especially  to  stimulate  the digestive
 and other internal organs4 ,this       
consists in holding a fairly full breath

 for a series of four1 six or eight     
steps1  and  at  the same time expanding
 the body still further in the region of
 the stomach4 ,this is accomplished     
largely through the action of  the      
diaphragm  and the muscles across the   
front of the body in the region of the  
stomach4 ,this should be executed with a
 sort of pumping motion1 that is to  say
 by  a series of alternate contractions 
and relaxations rapidly following each  
other4 ,expand the region of the stomach
 by this muscular effort for  an        
instant1 relax1 repeat1 and continue in 
that way several times during the course
 of the six or eight steps during which 
you  hold  the breath4 ,then exhale     
freely and after one or two breaths     
repeat4 ,this has the effect of         
massaging1 as it were1 the internal     
organs1 and  is  of material value in   
bringing about improved functioning1 as 
well as strengthening these parts4   ,if
 you can find an opportunity to go      
camping there is no better way in which 

to spend a vacation4 ,everyone knows    
that a term  of  two  or three weeks in 
the woods or by the side of a lake1     
living out-of-doors to some extent after
 the manner of primitive man1 and       
getting a certain amount of pleasurable 
exercise with the continuous fresh air1 
will work wonders4  ,but if camping for 
a short period is beneficial1 then a    
part of each day in the open air during 
the summer is well worth while2         
therefore  try to camp out for two or   
three hours each evening4 ,if you are   
through work at five o'clock1 for       
instance1 enjoy a picnic  dinner  in    
the open1 instead of a regular supper in
 the dining-room of your home4 ,it is   
daylight until almost eight o'clock     
during most of the summer1 and this plan
 would yield two or three hours of      
open-air life4 ,or take advantage of    
part of this time1 before supper1 to go 
rowing1 or swimming1 to play some game1 
such as tennis1 or to do anything else  
that will occupy you pleasantly for an  

hour or two in the open air4 ,at least  
you can always take  a good walk4 ,if   
you go to bed at a reasonable hour you  
can probably rise early enough to permit
 a walk of one or two hours1 or some    
other open-air activity1 before going to
 work4 ,if your work is in an office    
where you will be confined all day this 
advice is especially important4  ,when  
your office hours begin at eight or nine
 o'clock in the morning you should      
imbibe as much fresh air as possible    
before work1 if only by walking  part or
 all the way to your place of business4 
,be in the open air as much as you can4 
,many people think they are too busy for
 this4  ,they  make  the plea of lack of
 time1 but when illness appears they    
have plenty of time to stay in bed4 ,the
 open-air man or woman side-steps       
sickness4  ,since superabundant vitality
 can be obtained through open-air life1 
spend as much time as you can           
out-of-doors4 ,cultivate the outdoor    
habit4  ,it  will increase your         

efficiency so that you will do better   
work in less time4  ,,chapter ,x3       
,strengthening the ,stomach  ,one of the
 first requirements in vitality building
 is strengthening the stomach4 ,within  
the stomach we find the beginning of    
all  vital  blood- making processes4    
,here is where the food first passes    
through the changes essential to create 
the  life-building  fluid  called  the  
blood4  ,we therefore cannot exaggerate 
the importance of strength to this      
important organ4 ,when referring to a   
strong stomach1 ,i do not  mean strength
  in the abdominal muscles lying        
immediately in front of the stomach2 ,i 
mean strength of the muscles within the 
walls of the stomach itself1  which1 to 
a large extent1 actually constitute the 
stomach4 ,these layers of muscular      
fibers which assist in carrying on      
important parts of the digestive        
processes must be strong if digestion is
 to be satisfactory in every way4  ,now 
the work of strengthening the stomach   

does not1 by any means1 consist wholly  
of exercise4 ,the stomach in order to be
 strengthened must have a due amount of 
intelligent consideration at all times4 
,for instance1 you cannot make a garbage
 can of your stomach and expect to      
increase  the strength of the organ4 ,it
 is really necessary1 if you are        
seriously desirous of securing the best 
results in  vitality  building1 to      
learn  at least the fundamental facts   
relating to rational dietetics2 and1    
after acquiring this knowledge1 to apply
 it to your individual  use  throughout 
every day of your life4 ,the suggestions
 that ,i have offered in the chapter on 
,cleansing and  ,stimulating  the       
,alimentary  ,canal  are  truly  of     
extreme importance in these             
strengthening processes4 ,in fact in    
every instance this plan will increase  
the  assimilative  strength1  and  will 
enable you to create a better quality of
 blood2 and this result in turn         
naturally aids in strengthening the     

stomach itself as well as all  other    
parts of the body4 ,furthermore1 this is
 a method for cleansing directly not    
only the organ itself but  the  various 
glands  which  furnish  the digestive   
juices4 ,therefore1 if difficulties are 
frequently presented in connection with 
the functions of this organ1 special    
attention  should be given to the       
elemental cleansing and strengthening   
processes as outlined in the chapter    
referred to4  ,there are various special
 exercises which will have a certain    
influence upon the stomach because of   
their mechanical stimulation of this    
organ4 ,all bending and twisting        
movements of the trunk of the body will 
naturally  stimulate  the  action  of   
the  stomach  because  of  their direct 
mechanical effect4 ,all movements of    
this sort are naturally valuable under  
the circumstances1 though for a short   
time after a meal any  exercise that is 
so severe as to interfere with digestion
 should be avoided4 ,such interference  

results when the muscles are used to    
such an extent  that they require       
greatly increased quantities of blood at
 a time when a plentiful supply is      
needed by the stomach to carry on the   
work of digestion4 ,all my readers no   
doubt already understand the necessity  
for giving the digestive organs every   
opportunity to carry on their  processes
  for  at least one hour after a hearty 
meal4 ,bending and body-twisting        
movements are valuable one hour  or     
more  after  a meal  for  strengthening 
the stomach1 but they interfere with    
digestion if taken immediately          
thereafter4 ,for increasing the vigor   
of  this most  important  organ  ,i     
would especially recommend the method   
already referred to for cleansing the   
alimentary canal and also the exercises 
which  are  given  in  connection       
therewith in the same chapter4 ,if one  
is not in possession of a fair amount of
 strength ,i would suggest merely  the  
exercises  illustrated  in ,chapter     

,,vii to be taken in conjunction with   
the morning hot-water-drinking regimen4 
,it should be remembered1 however1 that 
for the strengthening of the stomach one
 must really depend most of all upon a  
proper diet and  the care of the stomach
 generally1 rather than upon any system 
of exercises intended to invigorate this
 organ4  ,to build up a strong stomach a
 daily plan of life must be followed    
which requires of the entire body a     
normal amount of activity1 thus         
demanding and using a fairly liberal    
supply of nourishment4 ,an active life  
is always favorable to good digestion1  
and especially so if it  is  an         
out-of-door life for at least a large   
part of each day1 for then an appetite  
is created demanding of the stomach that
  healthy  activity essential  to       
strength building2 in other words1 an   
active and normal life generally is     
essential to the maintenance of a strong
 and healthy stomach4 ,the body must be 
regarded not as an aggregation of parts1

 but as one complete unit1 and anything 
that affects all parts affects each     
separate part4 ,it is quite true that   
when the stomach is weakened from any   
cause1 it is not wise to overtax it by  
the  ingestion  of  foods that  are     
difficult  to digest4 ,but at the same  
time a policy of using predigested      
foods1 or others that are suited only to
 a weak stomach1 is not likely to       
develop  a vigorous digestion4 ,it is   
essential that one should use a proper  
supply of natural and wholesome foods   
properly prepared4 ,if this  is  done   
and the general rules of rational       
dietetics are observed1 there is no     
reason why any one should not enjoy the 
possession of a strong stomach  and  a  
vigorous digestion4 ,i cannot1 however1 
place too much emphasis upon the value  
of outdoor  life  and general  activity 
and  the  constitutional benefits that  
go with them for improving the stomach  
as well as all other parts of the body4 
,,chapter ,,xi3 ,preserving the ,teeth  

,health to a large extent depends upon  
the teeth4 ,food can not be properly    
masticated without sound molars4 ,the   
modern tendency of teeth to decay early 
in life clearly proves that something is
 wrong with our dietetic or chewing     
habits4 ,like any other part of the     
body1  the  teeth must  be exercised in 
order to be properly preserved4 ,our    
foods are so frequently macerated to a  
fine consistency and they are so often  
cooked to a  mush before they are eaten1
 that the teeth have little to do4 ,they
 decay and become soft or brittle       
because of lack of use4  ,it is         
necessary to give the teeth a reasonable
 amount of regular use4 ,cultivate the  
habit of eating zwieback1 hard crackers 
or other  hard food substances that     
require real vigorous chewing4 ,if this 
is difficult1 then make a habit of      
exercising the teeth in some way4 ,the  
idea  suggested in the illustrations    
accompanying this chapter will be found 
of value1 though any method can be      

recommended that serves  the same       
purpose4  ,do not1 however1 depend upon 
the chewing of gum for hours each day as
 a means of exercising the teeth4       
,chewing a hard gum for a few minutes   
after a meal might be of advantage1 but 
continual gum- chewing wastes and       
weakens the digestive elements of the   
saliva4 ,in other words1 if you  sit    
down to a meal after chewing gum for two
 or three hours1 the saliva that you mix
 with your food will not have  the      
normal  digestive  elements4  ,one might
 say that the strength of the saliva has
 been lost while chewing gum4  ,if your 
teeth are decayed the offending members 
should be removed or the cavities       
filled4 ,it is always wise to retain    
every tooth you can  until extraction is
 practically compulsory4 ,decayed teeth 
should be filled promptly4 ,as long as a
 tooth can be filled it should not  be  
extracted4 ,a good dentist should be    
consulted at frequent intervals4  ,if   
tartar has collected on the teeth1 it   

should be removed by a competent        
dentist4 ,one good method of keeping the
 teeth free from tartar is  to rub the  
gums and teeth daily with table salt    
containing considerable grit4 ,dampen   
the finger1 place a quantity of table   
salt thereon  and  then rub the teeth   
where they meet the gums4 ,make the     
process sufficiently vigorous to rub off
 any tartar that may have accumulated4  
,the mouth should be rinsed with        
moderately warm water immediately after 
this process to remove the salt4 ,any   
good tooth wash that is sold in the     
form  of  paste can be used instead of  
salt for this same purpose4 ,this       
rubbing process is of more value to     
strengthen the gums and to cleanse  the 
teeth  than brushing the teeth with an  
ordinary tooth brush4  ,tooth brushes1  
however1 are valuable and should be used
 morning and evening4 ,in caring for the
 teeth the following plan is suggested3 
,soon after rising rinse the mouth out  
thoroughly with a mild antiseptic tooth 

wash2 soap1 or salt and water1 is fairly
 good  if  nothing  better can be       
obtained4 ,plain water will also serve  
the purpose4 ,lemon juice to which      
considerable water has been added1 also 
makes a good mouth  wash4 ,orange juice 
can also be recommended4  ,it may be    
said that most of the standard tooth    
powders and tooth pastes on the market  
at the present time are fairly reliable 
and  satisfactory1 particularly those of
 which the formula is printed on the    
wrapper4 ,when brushing the teeth1 avoid
 using a brush with the bristles  too   
hard4  ,a medium- or even a soft-bristle
 brush is preferable4 ,the lateral      
action of the tooth brush1 commonly     
used1 is of limited value4 ,one should  
use a vertical or up-and-down movement1 
so that the bristles will reach the     
crevices between the teeth4 ,it  is  the
  spaces  between  the  teeth that      
particularly need cleaning and the brush
 should be used in such a way as to     
reach these4 ,it is here that decay     

usually begins4  ,after having brushed  
the teeth then rub them in the manner   
previously described4 ,spend two or     
three or even four or five minutes at   
this rubbing process4 ,if the teeth are 
free from tartar do not use the salt    
more than once or twice weekly1 though  
any good tooth paste could be used      
daily to advantage1 not for brushing the
 teeth1 mind you1 but for rubbing the   
gums and teeth4  ,for removing          
accumulated food substances from between
 the teeth silk or linen floss can be   
recommended4 ,holding the thread between
  the  fingers of each hand force it    
down between two teeth and bring it back
 and forth4 ,if you have no regular     
dental floss1 use any white silk thread 
for the purpose4 ,it does not do one    
much good to brush  the  teeth  if he   
does not remove decaying and            
acid-forming matter from between the    
teeth4 ,the use of dental floss is fully
 as important as the  use  of  a tooth  
brush4 ,where ,rigg's disease1 or       

pyorrhea1 is present1 an antiseptic can 
be used to advantage two or three times 
daily after rubbing  or  washing the    
teeth4 ,massage of the gums may prove   
helpful1 if gently applied1 though in a 
serious case of pyorrhea a fasting and  
general  blood-purifying regimen is     
advisable4  ,the condition of the teeth 
is influenced to a large extent by the  
state of the stomach4 ,where the        
digestion is perfect1 the breath free   
from all foul odors1 the teeth are less 
liable to decay and tartar rarely       
accumulates4 ,where there is any stomach
 disorder1 however1 very great care must
 be taken to avoid a number of          
unpleasant symptoms associated with the 
gradual deterioration of the teeth4 ,if 
the various suggestions ,i have made in 
this volume for maintaining superior    
health are followed with a reasonable   
amount of care1 and the tooth brush is  
used regularly1 in addition to proper   
attention being given to thorough       
mastication1 the teeth should be        

retained as long as there is use for    
them4 ,remember1 however1  the very     
important suggestion made in another    
chapter in reference to the value of    
fruit acid in cleansing the mouth and   
teeth4 ,if  you  will  rinse the mouth  
out at frequent intervals with the juice
 of an orange or eat part or all of  an 
orange1  you  will  be surprised  at    
the  cleansing influence of this acid   
fruit4 ,almost any acid fruit will be of
 value1 but the orange is perhaps the   
best for this purpose4 ,the free use of 
water to insure alimentary cleanliness  
together with the acid fruit habit will 
form a very superior insurance for our  
teeth4  ,finally1 and of not least      
importance1 the character of the diet   
has a great influence on the teeth4 ,you
 cannot keep the teeth sound  and strong
 if the foods you eat do not contain the
 material out of which teeth are built4 
,if the food elements that build teeth  
and bone are lacking1  you cannot expect
 the teeth to last long4 ,a great hue   

and cry has been raised about the poor  
teeth of the school children of to-day1 
and  an  effort is being made to teach  
the children to brush their teeth4 ,of  
course this is good as far as it goes1  
but it does not go far when the children
 are fed upon a diet that is defective4 
,when you find the child of a poor      
family given a diet of little more than 
white  bread and  coffee  you  can      
absolutely depend upon it that his teeth
 are crumbling and decaying4 ,no other  
result is possible1 no matter if the    
greatest of care is  used  to keep the  
teeth well brushed and clean4           
,therefore1 my remarks in another       
chapter upon the influence of refined   
foods will apply particularly in the    
case of the  teeth4  ,a satisfactory    
supply of lime in the diet is especially
 necessary for building teeth and bone4 
,whole-wheat bread will supply the      
material  for building  sound teeth1    
while oatmeal and other whole grain     
foods are almost equally satisfactory   

for this purpose4  ,some women lose     
their teeth rapidly as a result of      
pregnancy1 because the diet upon which  
they live is really a starvation diet so
 far as these important elements are    
concerned4 ,eggs are rich in lime and   
elements required for building strong   
teeth1 while vegetables and fruits  in  
their natural state are valuable in this
 way4 ,good milk is of value for its    
supply of lime and other organic        
minerals in the case of  young          
children4 ,furthermore1 all natural     
foods that provide good exercise for the
 teeth through the necessity for        
mastication are valuable on this        
account  for strengthening the teeth1 as
 ,i have already said4  ,dentistry is   
one of our most useful professions4 ,but
 there would be need for few dentists if
 the suggestions given in this chapter  
were  closely followed by men1 women and
 children the whole country over4 ,one  
may have strong teeth in practically    
every instance1 as a result of proper   

care and suitable diet1 just as he may  
have strong muscles1 strong organs and  
strong nerves4  ,,chapter ,,xii3 ,how to
 ,eat  ,civilization has brought with it
 a train of evils unknown in the natural
 life4 ,there is no need1 for instance1 
to tell a  wild  animal  what  to eat2  
his life is planned for him in advance4 
,his food is supplied by ,nature and not
 superabundantly1 so he is compelled to 
eat it in a manner to secure the        
greatest amount of vital vigor          
therefrom4 ,hunger controls his eating1 
and therefore  he  always  enjoys  his  
food4  ,if  we  were to eliminate many  
of the mechanical processes involved in 
the preparation of our foods1 there     
would be little or no necessity  for    
instruction  in eating1 for1 if we ate  
our food in a natural state1 we would be
 compelled to masticate it1 and this is 
the fundamental requirement  of  healthy
 digestion4  ,just here let me point out
 the importance of appetite4 ,a food    
cannot possibly be of benefit unless it 

is thoroughly enjoyed4 ,it must taste   
good4 ,the more delicious a food tastes 
the more quickly and advantageously it  
will  digest4  ,the  idea  is           
frequently  advanced that  dieting  must
 necessarily be unpleasant1 for many    
think that a diet must consist of food  
that cannot possibly be eaten  with     
enjoyment4  ,this  is  a  great mistake4
 ,diet of this character would indeed   
bring about harmful results in nearly   
every instance4 ,the diet which will be 
of the most  value  is that which you   
can enjoy1 confining your selection1 of 
course1 to wholesome articles of food4  
,i  cannot emphasize  too  strongly  the
  extreme necessity for the enjoyment of
 your meals4 ,do not under any          
circumstance ignore the demands of your 
taste in selecting your diet4  ,your    
food must be thoroughly masticated as   
well as thoroughly enjoyed4 ,this       
chewing should continue until the food  
becomes a liquid and actually passes    
down your throat involuntarily4 ,food   

should never be swallowed hastily4      
,swallowing should  be  an  unconscious 
process associated  with enjoyment2 with
 a view to prolonging the pleasure of   
eating1 each mouthful should be retained
 in the mouth until it  is swallowed    
before  you realize it4 ,thorough       
mastication is absolutely necessary to  
the attainment of the  very  important  
requirements connected  with  the       
complete enjoyment of foods4  ,now note 
the effect of prolonged enjoyment of    
food upon the digestive processes4 ,when
 one is masticating an appetizing meal  
the digestive system is being prepared  
for the reception of this meal4 ,the    
various glands of the stomach that      
perform such important work in digestion
 begin to  pour their juices into the   
stomach2 consequently when the food     
reaches this organ everything is ready  
for its reception4 ,to begin with1 as  a
  result of thorough mastication and the
 action of the saliva1 the food is      
already partly digested1 and the stomach

 is ready to continue the process4 ,the 
work is easy and satisfactory under such
 circumstances1 and digestion continues 
unconsciously4 ,you do not realize that 
you have a  stomach4  ,how often one    
hears a healthy man say that he has no  
conscious knowledge of the possession of
 such an organ6 ,in other words1 he has 
never had a pain or other unpleasant    
symptom located in its region4 ,it is   
said on the other hand that the         
dyspeptic is so continuously and        
unpleasantly aware  of the existence of 
this organ that he often thinks he is   
all stomach4  ,remember also the        
importance of a suitable mental attitude
 at meal-time4 ,your mind should be     
occupied almost entirely with the       
pleasure  of  the meal itself4 ,you     
should not be seriously diverted in any 
way4 ,if for instance  you  are  reading
  a  newspaper  or  carrying  on  an    
engrossing conversation you are directly
 interfering with the digestive         
processes2 for1 as ,i have already      

said1  a  thorough  enjoyment  of the   
food  is necessary to arouse to their   
greatest activity the glands which      
furnish the digestive juices4           
,therefore1 when  meal-time  comes      
around1  devote yourself to the one     
single purpose of getting as much       
enjoyment as possible out of your food4 
,if you are desirous of catching a      
train1 do not make the mistake of       
bolting a meal4 ,eat when you arrive at 
your  destination1  or  eat  on the     
train1 when you can have the leisure to 
enjoy your food4 ,remember that1 with   
eating as with work1 it is not how much 
but how well4 ,if your time is limited  
it is better to eat only a small amount1
 and eat it properly1 than to attempt to
 eat a large meal hurriedly4            
,especially do not eat when you are     
angry or worried2 do not allow anything 
to distract you at meal-time4 ,if       
anything  comes  up  that seriously mars
 your ability to enjoy your food it is  
far better to delay your meal or wait   

until the next meal1 or until you can   
eat  in accordance  with these          
requirements4  ,there can be no         
objection to light conversation1 which  
requires no special amount of mental    
energy  or  concentration2 in  other    
words1 any deviation can be recommended 
which does not seriously interfere with 
the enjoyment of your meal4 ,music1 for 
instance1 if  it  is  of  a gentle1     
soothing character1 or entertainment of 
any kind that is relaxing1 is a helpful 
form of recreation4 ,the cabaret1 if not
 carried to an extreme1 is therefore a  
natural1 well-founded institution4      
,congenial company is also naturally    
advantageous in helping one to enjoy his
 meals4  ,there has been much           
controversy as to whether or not one    
should drink during a meal4 ,i have at  
all times condemned the usual habit  of 
drinking at meal-time for the purpose of
 washing down food that is eaten        
hastily4 ,for instance1 it is not at all
 unusual with many people to take  three

 or four mouthfuls of food1 hastily     
swallow them1 and then find a certain   
amount of liquid essential to avoid     
choking4 ,i cannot too emphatically     
condemn a habit of this sort4 ,i do1    
however1 recommend the use of liquids   
during a meal when they are necessary to
 satisfy thirst4 ,furthermore1 it is of 
considerable importance to take some    
liquid during a meal if one is not in   
the habit of drinking freely of water   
between meals1 since a certain amount of
 liquid is necessary to carry on the    
digestive process4 ,when there is any   
digestive difficulty or when there is   
merely  a  weak digestion1 hot water can
 be used to great advantage fifteen     
minutes or a half-hour before the meal4 
,taking hot water in this manner        
cleanses the stomach and adds materially
 to the digestive capacity by           
stimulating the glands of the stomach4  
,the quantity of water taken  in  this  
way  may range from half a pint to a    
quart1 depending upon one's physical    

condition4 ,the amount of liquid taken  
during a meal must also be  regulated   
by one's needs4 ,for instance1 if you   
are poorly nourished and apparently need
 more weight properly to round  out     
your body1  then  an  additional amount 
of liquid will often be of advantage1   
provided you do not take so much as     
actually to interfere with digestion4   
,where  increased  bodily tissue is     
needed1 therefore1 in virtually every   
instance the free use of water during   
the meal will be of  decided  value2    
though  one  should always keep in mind 
the necessity of drinking these liquids 
warm or even hot if taking any quantity4
  ,the use of a large amount of cold    
water at meal-time is likely to be      
detrimental4 ,there is a wide-spread    
custom of drinking ice-water during the 
meal4 ,this is one of the most          
pernicious of all dietetic errors1 since
  chilling  of  the  stomach  invariably
  retards  digestion  and favors        
dyspepsia4 ,even water that is very     

cold1 though not iced1 is not desirable1
 unless used in very small amounts4     
,also  the  use  of  ice- water  or     
extremely cold water between meals is   
inadvisable1 since because of its low   
temperature one cannot comfortably drink
 enough  of it  to  satisfy completely  
his bodily requirements4 ,water that is 
only moderately cold or cool can be used
 liberally1 and is always to be         
preferred in the  case of overheating   
through violent exercise4 ,it is usually
 advisable to drink water at the        
temperature that is most pleasant to    
you1  though  large quantities of cold  
water should always be avoided4 ,and1 as
 ,i have said1 at meal-time1 especially1
 if much water or other liquids are     
used  they should be either warm or hot4
  ,without question1 the greatest of all
 dietetic errors is to eat without      
appetite4 ,it is nothing less than a    
crime against the stomach1  and  yet    
this practice is one of the most common 
of all those which contribute to the    

prevalence of dyspepsia in civilized    
communities4  ,no  animal1  the human   
race excepted1 would attempt to eat     
without the relish that absolutely      
depends upon the possession of a keen   
appetite4 ,many thousands  of people    
attempt to eat their meals regularly    
without regard to the demands of hunger 
merely because it is meal-time4 ,eating 
in such  cases  has only the excuse of  
habit1 although frequently it is        
regarded as a duty4 ,eating should never
 be regarded as a duty1 nor should it be
 allowed to become a habit1 for when not
 pleasurable it is not beneficial4  ,one
 will often1 hear the remark that one   
must eat to keep up his strength4 ,while
 this advice is fundamentally sound in  
a  large  sense under normal conditions 
and when a true appetite is present1 yet
 there never was a greater delusion when
 it is  applied  to  forced  eating when
  the appetite is lacking4 ,eating under
 such conditions does not keep up one's 
strength1 but on the contrary actually  

impairs  it  by burdening  the digestive
 system with food that cannot be        
properly assimilated4 ,it is not what   
you eat but what  you  assimilate  that 
keeps  you  strong1  and digestion      
depends upon appetite and the enjoyment 
associated therewith4 ,the question of  
enjoyment is really a question of       
appetite1 and  if  you are not hungry   
and cannot relish the food keenly when  
meal-time comes it is certainly best to 
wait until the next meal or until you   
are  hungry4 ,every wild animal has     
sense enough to follow its natural      
inclination in this respect1 but        
thousands of human beings go to the     
table  because  it is dinner-time1 and  
force themselves to eat food that they  
do not desire simply because of the     
stupid  delusion  that  continual  and  
frequent eating is necessary for        
strength4  ,the discussion of appetite  
brings up the question of the number of 
meals that is proper for each day4 ,the 
prevailing system of three  meals  per  

day is a custom surviving from a time in
 which early rising and hard physical   
labor throughout a long day was the     
rule1 especially in connection with     
out-of-door work4 ,this does not mean1  
however1 that three meals is always the 
best plan for civilized life in         
sedentary occupations4  ,there are some 
wild races that eat only two meals per  
day1 and there have been instances of   
hunters and even whole populations      
following the one-meal-per-day plan4    
,naturally at the present time the      
occupation and the requirements of the  
individual would have much to do with   
the  question4  ,if one does hard work1 
has an appetite for three meals per day1
 and seems to thrive on that plan1 it is
 the preferable one4 ,if1 however1 you  
are  a sedentary worker1 and especially 
if you do not have an appetite for three
 meals per day and cannot thoroughly    
enjoy them1  the  two-meal-per-day plan 
would be much better4 ,the two-meal-    
per-day plan has often proven beneficial

 even when  associated  with the        
strenuous  physical  training required  
for athletic competition in racing1     
wrestling1 boxing1 ,marathon running and
 other  vigorous  sports4 ,it  is       
entirely  a  question  of appetite4 ,if 
you have no appetite for breakfast then 
follow the two-meal-per-day plan4 ,i    
will say1 however1 that in many cases   
one can enjoy and profit by a breakfast 
of fruit4  ,the question of how to eat  
is closely related to the question of   
how many meals one should take4         
,overeating is a very prevalent         
failing4 ,there is no question that     
large numbers eat themselves1 as it     
were1 into a condition of stupor4 ,their
 energies are required for the  disposal
  of the excessive quantity of food     
ingested1 and they have no energy left  
for mental work or for physical         
activity4 ,they are1 so to speak1 food  
drunk4 ,i am personally satisfied that  
the best cure for overeating is food in 
less frequent meals and the practice of 

masticating the  food thoroughly in the 
manner that ,i have suggested4 ,in a    
case of this kind the two-meal-per-day  
plan is also to be recommended4 ,actual 
experience shows  that those inclined to
 overeat do not eat any more at one meal
 when eating two meals than when eating 
three meals-they may possibly eat less1 
because of the more normal condition of 
the stomach4 ,another good plan to      
pursue is the use of uncooked foods1 or 
at  least  the adoption  of  a  diet    
consisting in part of uncooked foods4   
,it is entirely possible to eat too     
little of nourishing food1 just as it is
 to eat too much4 ,but  one  who lives a
 natural and active life1 especially if 
out-of-doors a fair part of the time1 is
 not likely to lack a good appetite nor 
to eat less  than the required amount4  
,good general health always brings with 
it a normal appetite4  ,overeating1     
however1 is no doubt in many cases due  
very largely to the inadequate character
 of the foods consumed4 ,i am satisfied 

that  if all our foods were eaten in    
their natural condition and if they     
perfectly supplied the  needs  of  the  
body  there  would  be  no tendency     
toward overeating4 ,the great trouble is
 that conventional methods of food      
preparation have such a destructive     
effect upon the nutritive  value  of    
the foods in common use that a healthy  
body often craves large quantities of   
diverse foods in order to get a         
sufficiency of certain  elements  which 
are lacking4 ,the use of white bread is 
a case in point1 for1 as stated in      
another chapter1 the best part of the   
wheat has  been  eliminated  in the     
process of milling4 ,furthermore1 to a  
large extent the mineral salts are      
removed from our vegetables in the      
process of boiling2 that  is  to say1   
when the water in which they were boiled
 is thrown away4 ,the polishing of rice1
 the use of  white  flour in            
manufacturing  macaroni1  the refining  
of our sugar1 and many other processes1 

are directly responsible for the almost 
universal habit of overeating4  ,certain
  elements  are taken out of the food1  
the body craves these elements1 and in  
trying to secure adequate nourishment1  
one eats an excessive amount of the     
refined defective foods4  ,,chapter     
,,xiii3 ,what to ,eat  ,the suggestions 
offered in the previous chapter         
concerning the necessity for the        
enjoyment of food1 give one a fairly    
clear idea as to  what  he should eat4  
,in other words1 he should select those 
foods that he thoroughly enjoys1 keeping
 in mind the necessity of using only    
those that  are at least reasonably     
wholesome4 ,if you have a large variety 
from which to select1 this will be to   
your advantage1 provided you do not     
include too many foods at one meal4 ,it 
is a good plan to get your variety from 
meal to meal and from day to day1 but   
without including too many  dishes  at  
any one meal4  ,one of the most         
remarkable cases of longevity with which

 ,i have ever come in contact proved in 
a very pointed way the value of this    
suggestion4 ,this was a woman who had   
lived to be over eighty years of age4   
,during the last forty years of her life
 she was as agile1 as clear- headed and 
as capable as a young woman in the      
heyday of her youth4 ,i am satisfied    
that to a large extent the unusual      
vitality possessed by this woman was    
due to her habit of eating but one      
article of food two meals each day1     
although  occasionally  she  would  eat 
only  one4  ,her meals  were  taken     
irregularly1 because she would eat only 
when she was hungry4 ,when she had a    
definite appetite  it  would  nearly    
always indicate  to  her  the particular
 food that she wanted4 ,she would then  
prepare a meal of this food and         
thoroughly satisfy her appetite with it4
 ,nothing else was  eaten at that meal4 
,this woman naturally went through some 
very severe trials before she adopted   
this diet-indeed1 a  terrible lesson  of

  some  sort seems necessary to compel  
one to follow a strict dietetic regimen4
 ,at the age of forty she was a physical
 wreck1 having been for years  tortured 
with rheumatism4 ,having vainly tried   
every other remedy1 she finally became  
interested in diet1 and through it      
finally overcame her  difficulty4 ,it   
might also be of interest in this       
connection to know that she never used  
salt1 pepper1 or condiments of any sort 
with her meals1 and it would be well to 
emphasize that it is important to avoid 
the too free use of condiments and      
stimulating foods4 ,we have used  salt  
so  long  that  our bodies seem adapted 
to it1 and it is usually considered     
essential to the welfare of domestic    
stock2 therefore  it  is  a  moot       
question  as  to whether it is advisable
 for human beings to avoid it           
altogether4 ,yet the excessive use of it
 to which we are prone is certainly     
harmful4 ,how  is this to be avoided8   
,if we eat our food in a hand1 ,i have  

found that the longer you are without it
 the more you long for it1  until  the  
craving becomes much more intense than  
is the hunger of a man who fasts 7the   
symptoms are those of a disease rather  
than of  being  hungry74  ,among  the   
uncivilized ,eskimos the dislike of salt
 is so strong that a saltiness          
imperceptible to me would prevent them  
from eating at all4 ,this  fact  was    
often useful to me1 and when our ,eskimo
 visitors threatened to eat us out of   
house and home we could put in a little 
pinch  of  salt1  and  thus husband our 
resources without seeming inhospitable4 
,a man who tasted anything salty at our 
table would quickly bethink him that he 
had plenty of more palatable fare in his
 own house4 ,on the score of what to eat
 ,i would reiterate what ,i have said   
about the use of foods  in  their       
natural condition4 ,the refinement of   
various foods has made them entirely    
unfit for human consumption4 ,of first  
importance without doubt is the  use  of

 the whole grain of the wheat for flour4
 ,wheat1 as produced by the ,almighty1  
is practically a perfect food1          
containing all the elements  required by
 the human body and in a proportion not 
very far from that found in the body4   
,in modern methods of milling1 however1 
the  effort  is  made  to eliminate     
everything in the wheat grain except the
 pure starch1 which naturally makes a   
fine1 smooth1 white flour4 ,the miller  
is not  absolutely successful in his    
endeavor1 but he does succeed in robbing
 the product of the natural state1 that 
is in an uncooked  form1  salt  can  be 
more easily avoided1 but cooking in many
 instances modifies the flavor to such  
an extent that salt seems necessary4 ,i 
am not prepared to admit that it is a   
necessity1 for ,i know of many who avoid
 the use of salt altogether  and  who   
have maintained unusual vital vigor4 ,i 
have known of others1 however1 who have 
tried to eliminate salt from their diet 
and  the  results  have been            

unsatisfactory4 ,we may therefore say   
that in most cases the moderate use of  
salt can be recommended4  ,one of the   
most interesting expressions of opinion 
on the subject of salt that ,i have seen
 was a statement by ,stefanson1 the     
,arctic explorer1 in his ,my ,quest in  
the ,arctic1 in which he discusses the  
diet of the ,eskimos and their          
constitutional aversion to salt4  ,most 
people are in the habit of looking upon 
the articles of our customary diet1 and 
especially upon salt1 as necessities4   
,we  have  not found them so4 ,the      
longer you go without green foods and   
vegetables the less you long for them4  
,salt ,i have found to behave like a    
narcotic poison2 in other words1 it is  
as hard to break off its use as it is   
hard to stop the use of tobacco4 ,but   
after you have been a month or so       
without salt you cease to long for it1  
and after six months ,i have found the  
taste of meat boiled in salt water      
positively disagreeable4 ,in the case   

of  such  a necessary element of food as
 fat on the other hand1 ,i have found   
that the longer you are without it the  
more you long for it1 until the  craving
 becomes much more intense than is the  
hunger of a man who fasts 7the symptoms 
are those of a disease rather than of   
being hungry74  ,among  the uncivilized 
,eskimos the dislike of salt is so      
strong that a saltiness imperceptible to
 me would prevent them from eating at   
all4 ,this  fact  was often useful to   
me1 and when our ,eskimo visitors       
threatened to eat us out of house and   
home we could put in a little pinch  of 
salt1  and  thus husband our resources  
without seeming inhospitable4 ,a man who
 tasted anything salty at our table     
would quickly bethink him that he had   
plenty of more palatable fare in his own
 house4  ,on the score of what to eat ,i
 would reiterate what ,i have said about
 the use of foods in their natural      
condition4  ,the  refinement  of        
various foods has made them entirely    

unfit for human consumption4 ,of first  
importance without doubt is the use of  
the  whole  grain  of  the  wheat for   
flour4 ,wheat1 as produced by the       
,almighty1 is practically a perfect     
food1 containing all the elements       
required  by  the  human  body  and in  
a proportion not very far from that     
found in the body4 ,in modern methods of
 milling1 however1 the effort is made to
 eliminate  everything in  the wheat    
grain except the pure starch1 which     
naturally makes a fine1 smooth1 white   
flour4 ,the miller is not absolutely    
successful in his  endeavor1 but he does
 succeed in robbing the product of the  
larger part of its food value1 until it 
is absolutely incapable of sustaining   
life1  and  this serious mistake is     
without question the prime cause of the 
prevalence of constipation4 ,the        
refining of  rice  by  removing  the    
coating1  which contains organic salts1 
is another process by which is produced 
a food that is almost pure starch4 ,the 

disease beriberi  is now  recognized  as
 being due to a diet of polished rice4  
,where the natural unpolished rice is   
used this disease is both prevented and 
cured4 ,in refining our  sugar a similar
 denaturing process 'is carried on4 ,the
 same is true in the grinding of corn1  
and in  preparing  a whole  host  of    
other  foods4  ,the practice of refining
 is the great food crime of the age4 ,in
 addition to this the average housewife 
adds to our  difficulties  when         
preparing vegetables and other foods1 by
 draining off the water in which they   
are cooked1 thus throwing away the      
invaluable mineral elements which  have 
been dissolved in the liquor during the 
process of cooking4 ,the ultimate result
 of these crimes of the manufacturer and
 mistakes of the cook1 is that the      
people are to a large extent starved1 as
 far as mineral salts are concerned1 in 
spite of the enormous food supply and   
the  payment  of the highest prices4    
,though bread is supposed to be the     

staff of life1 it might reasonably be   
termed the staff of death when it is    
made entirely from white flour and is   
depended upon exclusively for           
nourishment4 ,it is well to point out   
also that bread of all kinds should be  
avoided in some cases  of weak          
digestion4 ,under such circumstances it 
often irritates the lining of the       
stomach and intestines4 ,when symptoms  
of this kind  are  noticed bread must   
not be used-more especially when made   
with yeast4 ,when the bread is made     
without yeast and is masticated very    
thoroughly it may do no harm4 ,there are
 instances also in which there is a     
,strong craving for white bread and when
 graham or whole-wheat bread is not     
appetizing4 ,when one has an abundant   
variety of foods and the alimentary     
canal is unusually active the desire for
 white bread can be satisfied without   
harmful  results4 ,in fact when the diet
 is varied by numerous articles of food 
at one meal considerable white bread can

 be used if it is appetizing4 ,those    
taking the treatment for constipation   
recommended in this book often stimulate
 the alimentary canal to  such  an      
extent that  graham  or  whole-wheat    
products are slightly irritating in     
their effect4 ,as long as such symptoms 
exist white bread can be used4          
,remember1 however1 that whenever there 
is the slightest sign of constipation   
white flour products of all kinds should
 immediately be eliminated from the     
diet4  ,as nearly as possible foods     
should be used in their natural         
condition4 ,those that can be enjoyed   
when uncooked  are  more  valuable  when
 eaten without cooking4 ,when cooking is
 necessary the food should be cooked in 
such a way that there is no waste nor   
loss  of  the  natural elements4        
,steaming and baking are both preferable
 in many cases to boiling2 cooking in a 
double boiler may  be  especially       
recommended  in the  case  of           
vegetables1 as these are in such a case 

cooked in their own juices4 ,therefore  
my most important suggestions on what to
 eat would be3  first1  to select only  
natural foods2 and second1 to avoid too 
much variety at one meal4 ,as to what   
sort of a diet one should adopt1 ,i     
might say  that  the proper answer to a 
question of this kind depends largely   
upon one's individual condition and     
requirements4  ,unquestionably a perfect
 diet is furnished by nuts and fruits4  
,from a theoretical standpoint this     
would  appear  to  be  ideal4  ,i  would
 say1 however1 that very few persons can
 be thoroughly nourished on a limited   
diet of this sort1 and therefore it     
cannot be universally recommended4      
,perhaps the next diet that closely     
approximates perfection would be a raw  
or uncooked diet4 ,this would include   
all the foods that  can  be made        
palatable without cooking1 such as nuts 
and fruits of all kinds1 vegetable      
salads1 cereals and dairy products4  ,a 
diet  of  this  sort can  be continued  

indefinitely in some cases1 and where   
one can be thoroughly nourished on this 
regimen it can be highly recommended4   
,foods in their raw state possess a     
tremendous amount of vitality-building  
elements4 ,they are live foods1         
consequently they give one life1 energy1
 vivacity4 ,one can usually fast longer 
with a smaller loss of weight and energy
 after a raw than after a cooked diet4  
,but in many  instances this  diet  does
  not maintain the weight and the bodily
 energies at high-water mark2           
consequently in such cases it often     
proves unsatisfactory1 even where its   
first effects are pleasing to an unusual
 degree4  ,nearly all restrictive diets 
are valuable for a short period where   
there is evidence of overeating4 ,on    
this account many enthusiasts who adopt 
a restricted diet and who note their    
improved appearance and general increase
 of energy for a time1 will be          
profoundly  impressed  with  the idea   
that at last they have found a perfect  

diet4 ,on account of their enthusiasm   
they will often continue such a strict  
dietetic regimen until it  is productive
 of seriously harmful results4 ,it      
should be kept in mind that any diet    
which is really adequate for  all       
requirements  will maintain your normal 
weight and your energy4 ,in other words1
 you should feel well and look well1 if 
your diet is as it should be4 ,this is  
an invariable test1 and can be depended 
upon absolutely4  ,probably the next    
diet that can be recommended in many    
cases would be a meatless or vegetarian 
diet4 ,there is absolutely no question  
as  to  the superiority of this plan    
over a regimen that includes meat1      
provided again that you can be fully    
nourished  and  that  you  feel         
energetic and capable4 ,a vegetarian    
diet will usually make a better quality 
of tissue2 you will have more endurance1
 and there is  but  little  doubt that  
a healthy vegetarian will outlive a     
meat-eater1 since his vital organs      

remain in a healthier condition for a   
longer  period  than those  of  one     
accustomed to a free use of meat4  ,we  
must admit1 however1 that many cannot   
maintain their weight and keep their    
full allowance of energy on a vegetarian
 diet4 ,where  you  find  a vegetarian  
whose skin is white1 whose lips are     
colorless1 who is thin and seemingly in 
need of nourishment1 you can rest       
assured that  the diet is not agreeing  
with him4 ,such persons in virtually    
every instance need animal food of some 
sort4 ,it is therefore wise1 if you are 
searching for a diet that is capable of 
developing in you the greatest degree of
 mental and physical efficiency1 to make
 a careful study  of your  individual   
condition and requirements4 ,after you  
have acquired sufficient knowledge on   
the subject it might even be well to do 
some experimenting1  and  in that way   
determine what particular diet is best  
suited to your needs4  ,it is extremely 
difficult1 however1 for one to adopt a  

regimen which is radically different    
from that of those with whom he         
associates4 ,you  may have sufficient   
enthusiasm for a time to subsist on a   
nut-and-fruit diet or on an uncooked    
diet1 but when your own family and      
friends are  using other foods at all   
times the temptation to vary your own   
diet is sometimes too strong to resist1 
consequently you will be inclined       
gradually  to resume the general regimen
 of those with whom you live4  ,one can1
 however1 maintain good health without  
being what might be termed a dietetic   
crank4 ,to be sure1 where one is        
suffering from a disease or is          
definitely in need of some special diet 
in order to secure certain results1 a   
very rigid diet is of great importance  
and should be adhered to strictly4      
,after such results have been achieved1 
however1 and after normal health is     
regained1 you can secure at almost any  
well supplied  table a selection of     
foods which will furnish satisfactory   

nourishment4  ,some intelligence in     
selection1 however1 is necessary4 ,there
 are a few articles of food that it     
would always be well  to  avoid4  ,for  
instance1 nearly all white-flour        
products are to be condemned4 ,this     
means not only bread but biscuits1      
cakes1 crackers1 and pastries made of   
white  flour4 ,unquestionably1 if one is
 using meat freely1 white-flour products
 are not nearly so harmful as when taken
  with  a  vegetarian diet4  ,the  meat 
supplies some of the deficiencies1      
though not all4 ,at one time ,i had an  
experiment  made  which  proved  in  a  
striking manner  the  defective         
character of white flour as a food4 ,the
 subject tested the results of a fast of
 two weeks4 ,he weighed himself before  
and  after  the  fast  and several times
 during its progress4 ,he accurately    
determined his strength at all times1   
before1 during1 and at the  completion  
of  the  fast4  ,a considerable time    
thereafter he experimented with a diet  

of white-flour products for the same    
period of  two  weeks1  eating  white   
flour  as commonly prepared1 in the form
 of bread1 cakes1 etc4 ,the result      
showed that he lost more weight and more
 strength  while  following  the        
white-flour regimen than he had while   
fasting absolutely4 ,this would seem to 
indicate that1 in this case1 at least1  
white-flour products  were  not  a food1
 but a slow- acting poison4  ,among     
foods especially valuable ,i would call 
attention to green salads4 ,if possible 
one should eat  some  food  of  this    
kind  each  day1  more especially during
 warm weather4 ,they are of great value 
as blood purifiers and they supply to a 
very large extent  the  mineral  salts4 
,various combinations can be used in the
 form of salads1 and the most           
satisfactory dressing is probably a     
combination of olive oil and lemon      
juice4 ,i  do not recommend vinegar     
partly because it is seldom pure1 and   
one never can tell what  combination  of

  chemicals  it  contains4 ,lemon  juice
  is preferable even to the best vinegar
 for the purpose of salad dressing4     
,celery1 lettuce1 tomatoes1 onions1     
water-cress1 parsley1 cucumbers1  and   
other foods of this character are       
suitable for salad purposes4 ,spinach1  
dandelion leaves1 and other greens can  
be recommended in  their  cooked form1  
and it is unnecessary to add that       
virtually all cooked vegetables are of  
value4  ,fruits of all kinds can be     
recommended for the same reasons that   
make the green salads so useful to the  
body4 ,they  are  of  the  very greatest
 value where there is any tendency      
toward biliousness4 ,in many cases of   
this kind where it is undesirable to    
undertake  an  absolute fast  as  a     
means of setting the stomach right and  
where there is a lack of appetite1 a    
fruit fast can be highly recommended4   
,this is  simply  an exclusive diet of  
fresh acid fruits1 such as oranges1     
grapefruit1 grapes1 cherries1 apples and

 other fresh fruits in season4 ,it is   
especially important to know in such a  
case that these fruits should be eaten  
in their strictly natural condition1    
properly ripened and without the        
addition  of  sugar4 ,as a general thing
 a sufficient allowance of fruit and    
green salads will so balance the diet   
that one is not likely to have any      
trouble even  if he eats heartily of the
 foods served at the ordinary table4    
,it would be well also to remember that 
acid fruits have valuable antiseptic    
7cleansing7 qualities4 ,they keep the   
mouth and teeth as well as  the         
alimentary canal in a wholesome state4  
,in fact the frequent use of acid fruit1
 more especially the orange1 is of great
  value  in counteracting the effects of
 digestive difficulties on the mouth and
 teeth4 ,if a small piece of orange is  
taken whenever there is an unpleasant   
taste  in  the mouth it will destroy the
 germ life that is being rapidly        
propagated under such circumstances1    

though such symptoms indicate also  the 
need  of acid fruit of some sort by the 
stomach4 ,especially is this required if
 there is a craving for fruit of this   
sort4 ,in such cases the rule against   
eating between meals may be disregarded4
 ,whenever you have a strong desire for 
acid fruits between meals you are       
usually safe in using them4  ,in fact   
they are often sorely needed under such 
circumstances to assist in digesting a  
meal  that  may have  been  eaten  some 
hours  previously4 ,indigestion which   
leaves the mouth with a foul1 unpleasant
 taste is often noticed on awakening at 
night after a hearty meal the evening   
before4 ,on such occasions a few        
swallows of water1 or whatever is needed
 to satisfy thirst1 and a small quantity
 of acid fruit1 like the orange1 are  of
 great value4 ,they should be well mixed
 and moved about in the mouth until the 
acid comes in contact with every part of
 the mouth and teeth4  ,when there is   
the slightest sign of digestive         

difficulties ,i would advise that each  
meal be completed with a small quantity 
of  fruit4  ,if you stop your meal at a 
time when you can enjoy the taste of    
acid fruit it is usually a definite     
proof that you have not overeaten4      
,remember too that the orange1 lemon and
 any fruit with a strong acid flavor is 
a splendid tooth or mouth wash1 and it  
need not be ejected as an ordinary wash4
 ,it can be enjoyed and swallowed after 
mouth and teeth have been cleansed4     
,therefore the frequent use of oranges  
as  a dentifrice is a habit of great    
value4 ,use them on retiring and on     
rising and the results will be unusually
 pleasing4  ,what foods can be used as  
substitutes for meat8 ,this is a        
question that assumes  considerable     
importance  to  those  desirous  of     
testing  the vegetarian diet4 ,i may say
 that almost any food that is wholesome 
and hearty in character and which is    
craved  by  your  appetite  will  make a
 satisfactory meat substitute4 ,those   

containing a large percentage of protein
 are particularly desirable for this    
purpose4  ,the  following list will give
 one a general idea as to the nature of 
these foods3 ,cereals of all kinds1     
either in the whole grain or in the form
  of flaked  grain1 contain a fair      
percentage of protein and may be        
recommended for the purpose1 although   
refined flour or polished grains are of 
no value  in  this way4 ,bread made from
 the whole wheat or any of the whole    
grains may be recommended4 ,the war     
bread used in ,europe since  the        
outbreak  of  the great war is of this  
type4 ,the pumpernickel and black breads
 used in various parts of ,europe are so
 valuable from a nutritive standpoint   
that one can live on them entirely4     
,many of the farming and peasant classes
 of ,europe live almost exclusively on  
breads of this type4 ,nearly all  the   
prepared foods ordinarily referred to as
 breakfast foods1 and which are made up 
of whole grains of wheat1 corn1 oats or 

barley would come  under this class4 ,no
 breakfast food made of only a part of  
the wheat would be recommended for this 
purpose4  ,all kinds of beans are       
splendid meat substitutes1 including    
navy beans1 lima beans and kidney beans4
 ,they are what one may call hearty     
foods and as a rule one should lead a   
fairly active life to enjoy and digest  
them satisfactorily4 ,the same may be   
said of dried peas4  ,lentils  belong   
in the same class and are very similar  
to the bean in its nourishing elements4 
,beans1 peas and lentils form a  class  
known  as  the legumes1  and contain a  
high percentage of protein4  ,nuts of   
all kinds make splendid meat            
substitutes1 though they may sometimes  
be found rich for a weak stomach4 ,they 
need  to  be  used  in small quantities 
and should be eaten only at meal-time4  
,peanuts really belong to the legume    
family1 but are quite as good as any    
kind  of nuts4  ,the only mistake in    
their use lies in the habit of eating   

them between meals4 ,peanut butter and  
nut butters are  of  value4  ,when  nuts
 are  easily digested they are          
satisfactory in every way4  ,perhaps the
 most popular meat substitute is the    
egg4 ,do not1 however1 entertain the    
idea that you are not eating any meat   
products when eggs are included in your 
diet4 ,eggs must be classed as animal   
food1 but they are very nourishing4     
,they contain a good supply  of  lime1  
sulphur1 iron1 phosphorus and other     
mineral salts in addition to their      
protein and fats4 ,it may also be said  
that milk should be classed as animal   
food1 though it is of special value from
 a nutritive standpoint4 ,milk1 cheese  
and other milk products naturally make  
good substitutes for meat4 ,butter  is  
a practically pure fat and will not take
 the place of meat in supplying protein1
 although it will take the place of  the
  fatty portions  of  the meat4 ,cheese 
is often appropriately placed at the    
last part of the meal1 and the statement

 that it will to a certain extent help  
to  digest  a hearty meal if but a small
 quantity is taken has been proven      
accurate in numerous cases4  ,as a milk 
product buttermilk may be particularly  
recommended as a meat substitute  if    
one  uses  a  considerable  quantity  of
  it4  ,we should distinguish1 however1 
between real buttermilk and the         
fermented milk or sour milk which is    
often sold in cities under the  name  of
 buttermilk4 ,fermented milk is highly  
recommended for all food purposes and is
 undoubtedly conducive to health1 but   
from the standpoint of nutrition  it    
has practically the same value as fresh 
milk4 ,the true buttermilk1 however1    
from which the fat-forming elements have
 been extracted in the  form  of butter1
 is a more purely protein product4 ,if  
you use sufficient buttermilk1 that is  
to say1 two quarts or more a day1 you   
can rest assured  that you will not     
crave meat4  ,,chapter ,,xiv3 ,foods in 
the ,cure of ,chronic ,constipation     

,constipation is probably the beginning 
of nearly all human ailments4 ,there are
 a few exceptions  but  not  many4  ,it 
is  a  tremendous  foe to vitality4     
,pure blood is absolutely impossible    
when one is suffering from  this        
complaint4  ,active  functioning  of    
the  alimentary  canal is absolutely    
essential if the blood stream is to     
contain those elements essential to     
superior vital vigor4 ,the regimen which
 ,i  suggested  in the chapter on       
,cleansing and ,stimulating the         
,alimentary ,canal will undoubtedly be  
sufficient to overcome any  trouble  of 
this  character provided there are not  
dietetic causes that are serious in     
nature4 ,where the disorder is chronic1 
and especially when it has extended over
 a term of many years1 a comprehensive  
dietetic regimen may be necessary in    
addition to the adoption of measures    
previously suggested4  ,the direct cause
 of constipation is a relaxed and       
weakened condition of the muscular walls

 of the stomach and intestines4 ,a      
certain  degree  of strength of these   
muscular structures is essential        
properly to facilitate digestion1       
assimilation and elimination4 ,the lack 
of  tone in  these muscles is chiefly   
due in nearly all cases to what might be
 termed a concentrated diet4 ,our foods 
have been  too  much  refined4  ,as     
previously stated they are not eaten as 
they were created1 but have been put    
through a prolonged milling process or  
other method of preparation which  not  
only eliminates many elements of        
nourishment but also breaks up the food 
into the most minute particles1 thus    
eliminating the rough1 coarse  and      
fibrous material in the food which      
ordinarily arouses what is known as the 
peristaltic activity of the bowels4 ,our
 methods of  food preparation also      
materially lessen the necessity for     
prolonged and thorough mastication4 ,the
 habit of hurriedly swallowing our food 
undoubtedly lessens  its                

vitality-building possibilities1 besides
 materially affecting the strength and  
general hardiness of the teeth4         
,constipation is also caused in numerous
 instances by a lack of liquids4 ,men   
and women do not use sufficient water4  
,one  frequently  loses  what might be  
termed the water-drinking habit1 usually
 as a result of sedentary occupations4  
,the method of  remedying  constipation 
referred to  in ,chapter ,,vi pointedly 
illustrates the amazing value of water  
in remedying conditions of this kind4   
,it is well1 however1 to remember the   
necessity for using at least a          
reasonable quantity of water throughout 
the entire day4 ,if you do not drink    
water quite freely between  meals then  
it  is advisable and actually necessary 
to use a certain quantity with your     
meals4 ,those who drink tea and coffee  
freely seem to recognize the need  of   
this instinctively4 ,the choice of these
 beverages1 however1 is distinctly bad4 
,tea and coffee are destructive to both 

nerves  and health1  but aside from     
these stimulating drinks one can use    
almost any wholesome beverage at        
meal-time in order to supply his        
cravings  in this  direction4 ,fruit    
drinks are excellent4 ,i have referred  
to this question in a previous chapter4 
,diet naturally has a tremendous        
influence on alimentary activity4 ,white
 bread and white-flour products         
constitute  the  most  serious  cause   
of constipation4 ,this defective food is
 lacking in the elements necessary to   
give life and vitality to the body1     
because the valuable  covering of the   
grain has been removed in the milling   
process1 while the life germ of the     
wheat has also  been  eliminated4  ,the 
bran1  which consists  of several minute
 layers covering the wheat berry1 has a 
distinct value in stimulating           
peristaltic action1 and when it is      
removed1  the  resulting white flour    
must be a defective food4 ,one of the   
first dietetic changes required in      

remedying constipation1 therefore1 is   
to  eliminate  white-flour products from
 the diet4 ,graham bread1 or that made  
from the whole wheat1 or any of the     
whole  grains1 rye1  oats1  barley1     
corn1  is  a satisfactory article of    
diet1 and will often remedy constipation
 without resort to any other dietetic   
change4  ,what might be termed waste    
products1 or fibrous material in food1  
are found especially valuable in        
promoting digestion and active          
functioning of the bowels4 ,the woody   
fiber found in vegetables is most       
valuable4 ,it is sometimes suggested    
that one should simply  consume  the    
juice  of his foods but not the pulp4   
,this pulp or fibrous matter1 however1  
is especially important4 ,following this
 requirement of bulk or waste in our    
food1 we find such remedies  as  sand1  
refined  coal  oil1  a  mineral product 
that passes through the alimentary canal
 without change1 and ordinary black     
dirt1 which is usually taken in its     

dried form4  ,when using sand1 it should
 be sterilized1 and the grains should be
 rounded and worn smooth by the action  
of waves or running water4  ,do  not    
use that  in which the grains are       
sharp-edged4 ,one or more of these      
products are valuable as  a  laxative   
and  the  devitalizing  after-effects   
of a  drug cathartic will be absent4    
,they are1 however1 not by any means as 
pleasant as food laxatives1 and remedies
 of this sort should  not  be employed  
except as a temporary expedient4  ,whole
 grains of various kinds1 wheat1 rye1   
oats and barley1 simmered in hot water  
for a long time until properly softened1
  not  only  afford  a high degree of   
nourishment1 but will be found of       
special value as a means of remedying   
constipation4 ,they are best  if  used  
in  their natural state1 just as they   
come from the farm4 ,they are more      
valuable when eaten raw with fruit or   
cream1 or in some other palatable  form1
 than  when cooked4 ,when flaked or     

crushed1 as in the case of ordinary     
oatmeal1 they may be used with figs1    
dates1 raisins and a little cream1 or   
they  may be eaten with a little honey4 
,one bowl of this class of food1 either 
raw or cooked1 each day1 is  very       
effective  in overcoming  constipation4 
,salads of various kinds not only have  
great value by way of supplying food for
 the nerves1 but they are also worth    
while for their mild laxative effect4 ,i
 would recommend all forms of uncooked  
green food1 chiefly to be used in the   
form of salads1 such as lettuce1        
tomatoes1 onions1 celery1 radishes1     
cucumbers1 cold slaw1 water-cress1      
parsley1 and the like4 ,all cooked green
 vegetables such as spinach1 asparagus1 
string beans1  fresh green peas1        
,brussels sprouts1 dandelion leaves1    
greens1 cabbages1 mushrooms and other   
foods of this sort will likewise be     
helpful4  ,fruits are of even greater   
value for their laxative qualities4 ,one
 should use them freely for ordinary    

health  building1  but  especially when 
suffering from this complaint4 ,apples1 
oranges1 grapefruit1 peaches1 plums1    
grapes1 and various berries are         
exceptionally  good  for increasing     
alimentary activity1 though all kinds of
 fruit are valuable4 ,prunes and figs   
are particularly recommended4 ,such acid
 fruits as lemons1  oranges and         
grapefruit are valuable not only for    
their stimulating qualities in          
connection with constipation1  but  also
 because  of  their  antiseptic         
influence4  ,cheese is very constipating
 to those inclined in this direction4   
,all forms of cheese and food           
combinations  containing  it  should  be
 avoided4 ,spaghetti and macaroni       
prepared in this way are especially     
inadvisable1 though it may be said that 
even when served without cheese         
spaghetti and macaroni are constipating4
 ,rice in the ordinary polished form1 as
 usually sold1 is practically a pure    
starch and should  be avoided4  ,the    

same applies to tapioca1 sago and foods 
of this character4 ,needless to say     
white crackers1 cookies and cakes are to
 be classed with white bread4  ,one     
should use brown sugar in place of white
 wherever possible1 or use the pure ,new
 ,orleans molasses4 ,it is often        
difficult to secure this1 however1      
inasmuch as most of the molasses on the 
market is made up chiefly of glucose or 
corn syrup1 and often contains harmful  
chemical  preservatives4 ,it is best to 
avoid sugar altogether and to use honey 
for all purposes of sweetening1 as honey
 is less inclined to fermentation4      
,milk in some cases is inclined to      
produce constipation when used in       
connection with the ordinary diet4 ,an  
exclusive and full diet  of  milk1 is   
rarely constipating except during the   
first few days of the diet1 but when    
milk is added to the ordinary foods1 it 
frequently has a tendency in this       
direction4 ,buttermilk or fermented milk
 can often be used to advantage if sweet

 milk should prove constipating to the  
patient4  ,muscular weakness and        
defective circulation are prominent     
causes of constipation in many cases4   
,this accounts for this disorder being  
found so frequently among sedentary     
workers4 ,inactivity1 the cause of many 
ills1 is particularly prominent in      
contributing  to  this  trouble4        
,therefore muscular exercise is perhaps 
a most effective means of permanently   
remedying constipation4 ,exercise has a 
direct mechanical influence  upon  the  
entire alimentary canal4 ,the           
contraction of the abdominal muscles and
 the bending or other movements of the  
trunk of the body produce a  certain    
amount of movement in and pressure upon 
the digestive organs in a direct        
mechanical way4 ,walking1 for instance1 
is of  extraordinary  value  in         
remedying this difficulty because of its
 stimulating influence upon the entire  
functional system1 and the slight jar of
 each step without  doubt has a direct  

mechanical effect4 ,walking furthermore 
is a tremendous factor in the building  
of vitality and this helps  indirectly  
in  remedying constipation4  ,but there 
are also various special exercises that 
particularly affect the alimentary      
canal4 ,bending forward and backward and
 from side  to side and also various    
twisting movements of the trunk have a  
special influence in this direction4    
,they actually massage the internal     
organs1 and this means a great deal     
where there is any digestive weakness or
 lack of activity in the bowels4 ,what  
,i term inner-strength exercises1 or as 
they may also be called1 pressure       
movements1 are also of considerable     
value4 ,an example of this type of      
exercise will  be  found  in  placing   
the  right forearm across the stomach1  
grasping the right wrist with the left  
hand1 and then with the strength of both
 arms pressing vigorously inward upon   
the stomach for a moment4 ,now relax and
 repeat4 ,bringing up the right knee and

 left knee alternately1 with strong     
pressure1 using vigorously the strength 
of the arms against the abdominal       
region1 is also a good example of this  
type of exercise1 which has proven very 
effective in  numerous cases4 ,other    
exercises of this kind 7 see ,chapter   
,,xv7 can be applied to all parts of the
 upper body with great advantage to  the
  inner  organs1 since such movements   
are of remarkable value in stimulating  
alimentary activity4  ,in line with     
exercise of this kind1 massage and      
percussion treatment of the abdominal   
region is likewise effective4 ,the      
massage should  be  deep and may be     
administered by the closed fist4 ,a wide
 circular movement is advantageous for  
this purpose1 the hand being moved in   
the direction  of the hands of a clock1 
that is to say1 up the right side1      
across1 down the left side and          
continuing around in that  manner4      
,rolling  a baseball around in the same 
manner1 pressing deeply though without  

strain1 will afford an excellent form of
 massage  for  this  particular purpose4
  ,the percussion treatment that ,i have
 suggested consists in alternate tapping
 or striking this region  of  the  body 
with  both hands4  ,a  chopping         
movement1 using the outside edge of the 
hands1 is very effective1 and if you are
 very vigorous1 the closed fist may be  
used4 ,striking repeatedly and          
alternately with the two fists1 go over 
the entire region of the stomach and    
abdomen4 ,this can be done gently or    
vigorously1  according  to your         
condition1 and it is an invaluable and  
effective means of stimulating          
peristalsis and functional vigor4       
,mechanical vibration  may  also  be    
suggested4  ,cathartics are always to be
 condemned4 ,the ordinary cathartic or  
laxative acts by reason of its          
irritating qualities4 ,as a rule it     
abstracts the water from the intestinal 
walls1 and the adjacent tissues1 and the
 ultimate effect is to leave one in     

worse condition  than before4  ,those   
who have been accustomed to the drug    
treatment of constipation1 usually find 
the condition growing continuously more 
stubborn4  ,larger  and  larger doses of
 the cathartic must be taken to secure  
results until the function is           
practically paralyzed4 ,there could be  
no greater mistake4  ,if  some laxative 
is required and sand cannot be used1 the
 best remedy is ordinary table salt4    
,stir up a level teaspoonful in a glass 
of water and  drink it4 ,this has a mild
 laxative action4 ,or take daily two to 
four tablespoonfuls of ordinary bran in 
a glass  of  water4  ,this  bran  may   
also  be stirred into soups and cereals 
or mixed with whole-wheat flour when    
making bread4 ,olive oil also should be 
used freely4  ,as an emergency          
treatment1 however1 the enema is most   
satisfactory1 and when employed it is   
best to do it thoroughly4  ,i  do  not  
advocate  the regular and continuous use
 of this measure4 ,one should not come  

to depend upon it4 ,a natural action is 
desirable1 and  this  can invariably  be
 brought about by a proper diet1 as     
above suggested1 by exercise and by a   
sufficient amount of water4 ,the enema  
or colon- flushing should be  used only 
when absolutely necessary1 though in    
case of acute disease1 where rapid      
purification is essential1 the enema is 
imperatively demanded1  and no household
 should be without an outfit for giving 
this treatment4  ,to some the continuous
 use of the colon-flushing treatment is 
inclined to be debilitating and in rare 
cases complaints have been  made  that  
it dilates the colon and weakens its    
muscular structures4 ,this is           
occasionally true in the case of the hot
 enema4  ,a  fairly  cool  enema is     
less objectionable1 while a cold enema  
has a decided tonic effect in           
contracting and strengthening the       
peristaltic muscles4 ,the cold  enema is
  less effective as a cleansing agent1  
as it does not have the relaxing effect 

of the hot enema4 ,in most cases an     
enema of neutral temperature1  or  at   
about that of the body1 may be          
suggested1 though if one has been using 
this treatment very much it would be    
better to use either a cool or  cold    
enema1 if strong enough1 in order to    
secure its contracting and tonic effect4
 ,if the cold water causes cramps one   
should modify the temperature4  ,usually
 it is best to use plain water for the  
enema4 ,in a case of illness where quick
 and radical results are required1 a    
hot  soap-suds enema may be suggested1  
but you should remember that this always
 has the effect of removing the natural 
oils and is inclined to leave the colon 
in  an irritated condition4 ,a saline   
solution is to be especially commended  
where there is a serious catarrhal      
condition of the intestines1  or  where 
there is much inflammation or           
irritation1 such as might be manifested 
in extreme cases by bloody stools4 ,for 
a normal saline  solution  use  one     

teaspoonful of ordinary salt to a quart 
of water1 or four teaspoonfuls to a     
four-quart enema4 ,glycerin is          
frequently suggested1 but it is not to  
be generally recommended4 ,if one       
follows these methods persistently1     
constipation1 even in its most          
aggravated forms1 can be overcome4  ,in 
some instances almost any one of the    
suggestions offered will bring about the
 results desired1 but in a chronic case 
one should depend not on one but on a   
combination of all of these various     
remedial measures4 ,the improvement in  
the condition of your skin1 in the      
purity of your blood1  and  in the      
degree of energy that you will enjoy    
will more than repay you for your       
efforts in following the  various       
suggestions  made  for  cleansing1      
strengthening1 and vitalizing the       
alimentary canal4  ,,chapter ,,xv3      
,pressure ,movements for ,building      
,inner ,strength  ,several years ago ,i 
discovered a unique and very effective  

means of strengthening the  heart1      
lungs1  stomach  and  other  internal   
organs4  ,i arranged a system of        
lessons1 consisting of various pressure 
movements1 which ,i termed an ,inner    
,strength ,course4  ,as  my  experience 
with  this course had been limited1 ,i  
refrained at the time from presenting   
its fundamental theories to the general 
public4 ,i issued the course in a series
 of four lessons1 and the strength of   
each applicant was ascertained through  
questions before the course was sent to 
him4 ,the  experience  with several     
hundred students1 however1 has so       
thoroughly confirmed the value of this  
method of internal  vitality building   
that  ,i  am  now  in  a position where 
,i can present the ideas upon which it  
is based to the general public4 ,the    
usual price  of  this course  was  five 
dollars1  and several thousand courses  
were sold at this price1 each student   
naturally receiving a certain amount  of
 personal  attention4  ,the  same       

ideas1 however1 are presented in this   
chapter1 with the warning that those who
 use the pressure exercises recommended 
must take care to avoid  pressing upon  
the internal organs beyond their        
resisting power4  ,the various forms of 
pressure movements recommended are      
clearly illustrated and those who are   
not especially strong should  begin     
with a  very mild pressure and with the 
open hand placed upon the abdomen or    
chest1 though where ordinary or unusual 
strength is possessed1 the side of  the 
open or closed hand could be used4      
,these exercises are especially valuable
 for strengthening the heart where the  
pressure movements  are  used very      
freely near this particular organ4 ,they
 can be highly recommended for          
strengthening the stomach though they   
should not be used  immediately after a 
meal4 ,i referred to their value in the 
chapter on constipation in connection   
with the treatment of this ailment4     
,after a long trial this system of      

increasing the internal strength is     
highly recommended1 and will be found of
 special value as a means of varying    
the  health-building methods that may be
 adopted for securing throbbing         
vitality4 ,they are not a necessary part
 of the plan of body building           
especially  recommended in this volume1 
but are presented merely as a valuable  
means of varying your efforts in working
 for increased vitality4  ,it is an     
interesting fact that in some forms of  
athletics1 the body is subjected to a   
certain amount of internal  stimulation 
similar  to that which ,i have          
systematized in these movements4 ,this  
is especially true in wrestling1 where  
the vital organism is  often  compelled 
to endure  a great deal of pressure of  
this kind4 ,the same is true of         
,american football1 although this is too
 violent for those who are not in an    
unusually vigorous condition4  ,to suit 
these varying degrees of strength ,i    
have arranged these movements so that   

the first series 7,a7 is comparatively  
mild4 ,those who are  not already       
vigorous can probably use the advanced  
form of treatment1 but in most cases it 
will be best to take  them  up          
gradually4  ,in  cases  of rupture1 or  
where the abdominal region is weak1     
there is a possibility of injury if one 
makes the movements too vigorous4  ,the 
first series1 however1 in which the open
 palm of the hand is used1 is quite safe
 in all cases1 if reasonable care is    
used4 ,in each of these pressure        
movements remember that the pressure    
should be applied for one moment only1  
and then relaxed1 repeating the         
pressure  and moving  the position of   
the hands in accordance with the        
directions accompanying each photograph4
  ,when a feeling of pain or great      
tenderness is noted in pressing upon any
 part of the body1 this  should  be     
regarded  as  a  warning  that  the     
pressure is not to be repeated4 ,if     
there is only a feeling of uneasiness   

you can usually continue with the       
treatment  and  the  discomfort  will   
disappear in practically every instance4
 ,and while an acute sense of pain      
indicates the necessity for avoiding    
pressure on that particular part1 yet it
 is sometimes a good plan to exert the  
pressure upon adjacent or surrounding   
parts1 thereby influencing the          
circulation1 and  continuing the        
treatment until the inflammation which  
is the cause of the pain gradually      
disappears4 ,one should be careful to   
exercise moderation  in  all cases1     
however4  ,the second series 7,b7 in    
which the closed hand is used is        
somewhat more vigorous1 and this is made
 still more energetic by  grasping  the 
first hand with the other so that the   
pressure may be applied with the        
strength of both the arms4 ,as the      
student progresses1 the number of times 
that pressure is applied at each part of
 the body may be increased1 so that at  
the conclusion of the treatment he may  

feel thoroughly  tired1  thus showing   
that he is making good progress toward  
the goal in view4  ,the third series    
7,c7 includes movements especially      
intended for stimulating the functional 
regions from the back of  the  body1    
and should  be given close attention4   
,they are especially valuable for       
strengthening the kidneys4 ,the last and
 most vigorous of the movements 7series 
,d  7  are especially powerful in their 
influence upon the organs lying within  
the chest as well as upon those beneath 
the diaphragm4 ,the heart  and  lungs   
will be very effectually stimulated and 
strengthened in this way4 ,in chronic   
bronchitis1 coughs and colds on the     
lungs these movements  applied to the   
chest will be very helpful1 besides     
directly strengthening these parts4     
,you can absolutely depend upon it that 
when you have reached a condition in    
which you can exert the most vigorous   
pressure  upon  all  of  these parts1   
and do it with comfort and pleasurable  

results1 your department of the interior
 is in a strong and healthy condition4  
,you will  find  a radical change in the
 entire internal organism4 ,you will    
find that the abdominal organs feel more
 solid  and  substantial1  while  the   
muscular walls of this region are far   
stronger4 ,you will have a sense of     
strength in this region1 and this is    
absolutely  the  case  in  so  far as   
the external muscles of this part of the
 body are concerned4 ,but the more      
valuable gain will be in the strength   
of  the  organs  themselves4 ,these     
organs are partly muscular in character1
 and they are firm and strong1 or soft  
and flaccid1 in accordance  with  the   
intelligent consideration that they     
receive and the amount of exercise given
 them4  ,before long you should be able 
to use almost your entire strength in   
exerting pressure1 and feel nothing but 
beneficial results4 ,but when doing this
 it may be well to change the position  
of the hand slightly for each           

application of pressure1 rather than to 
repeat such strenuous treatment so many 
times in one spot4 ,the idea is to exert
 pressure throughout the entire region  
of the abdomen1 chest1 sides and back4  
,it may occur to the reader that this   
form of exercise for the vital organs   
has  a  certain  distant  similarity  to
  some  features  of massage treatment1 
known as deep massage4 ,however1 this   
method is much more vigorous than any   
form of massage1 and is of a character  
to build a  degree of real internal     
strength that cannot be attained through
 massage of any  kind4  ,and  it  has   
the  advantage  of  being convenient    
for  self-application4  ,after a time   
you may be able to originate pressure   
movements of your own4 ,one of my       
friends writes that he has used a       
similar  idea associated with a         
vibratory motion4 ,he slightly agitates 
the hand in different directions while  
pressing inwards4 ,this  is  well  worth
  a trial1  and  it partakes very much  

of the nature of massage4 ,another good 
practice is to inhale a deep breath and 
then while holding this breath apply    
pressure all along the central portion  
of the abdominal region1 from the       
breastbone downwards1 from ten to       
twenty  times4 ,then1  without  exhaling
  the breath1 draw in all the additional
 air you can and repeat the pressure    
movements six to twelve times1 after    
which you may be  able  to  take  in    
still more air4 ,one should be careful  
not to carry this holding of the breath 
too far4 ,at the first signs of         
discomfort  the  breath  should  be     
exhaled quickly4  ,,chapter ,,xvi3      
,blood ,purification  ,if one could     
maintain his blood in absolute purity   
disease would be virtually impossible4  
,the blood is the life4 ,you are what   
you  are through the influence of the   
blood that circulates throughout your   
entire body4  ,now1 a proper supply of  
pure blood1 as previously stated1       
depends first of all upon proper        

digestion and assimilation4 ,this       
involves naturally a strengthening diet 
with a supply of foods that contain all 
of the elements required by the body and
 which will permit  of  a  pure  and    
perfect condition of the blood4 ,next in
 importance are the chemical changes    
which take place in this life-giving    
fluid as it passes through the  lungs4  
,following this1 the purity of the life 
stream depends upon the various organs  
that have to do with elimination2 that  
is to say1 the throwing off from the    
blood of the various accumulated wastes 
and poisons that are inimical to life4  
,now you might call this the  blood-    
purifying  process4 ,the removal of     
these various waste elements from the   
blood depends entirely upon the proper  
activity of the depurating organs4  ,i  
have already referred to the great      
importance of an active alimentary      
canal4 ,you might say that the lower    
part of the alimentary canal is  the    
sewer of the body4 ,it removes a large  

amount of the impurities4 ,in some cases
 of fasting that ,i have personally     
supervised1  there  has  been  a daily  
action of the bowels merely from the    
waste matter that has accumulated4 ,the 
debris that is removed from the body in 
this way does not  by any means consist 
entirely of the remains of food that is 
not absorbed by the circulatory system4 
,the blood is purified to a large extent
 by the various waste elements that seek
 the alimentary canal for an outlet4 ,if
 these waste products were allowed to   
remain  in  the circulation  they would 
produce seriously injurious results4    
,therefore1 in the general scheme of    
blood  purification  an  active         
alimentary canal  is  of  first         
importance4  ,i may say that proper     
breathing1 together with the            
facilitation of this function through   
active exercise1 is the next feature of 
importance  in blood purification4      
,following this we can without doubt    
reasonably maintain that a certain      

amount of activity of the kidneys  is   
desired4 ,this will nearly always be    
accomplished if one drinks the amount of
 water which is essential to satisfy a  
natural  thirst4  ,remember1 however1   
that modern habits are often inclined   
partially to eliminate or entirely to   
destroy what one might call a natural   
thirst4  ,for instance1  there  are     
various sedentary occupations in which  
one becomes so absorbed in his work that
 the desire for water will be ignored1  
and where this mistake  is made for a   
long period1 one acquires the habit of  
going without water1 and consequently   
the natural desire is to a large extent 
lost4  ,in  such cases1 it is even      
important to bring back the appetite for
 water4 ,have a glass of water at hand  
and take a few swallows now and then4   
,or1  what would be better yet1 carry   
out the suggestion which ,i have given  
in a former chapter on the drinking of  
hot water4 ,that will usually supply    
the system with the proper amount of    

liquid necessary to insure normal       
activity of the kidneys4  ,the next     
means of blood purification is one which
 rarely receives a great amount of      
attention4 ,i refer to the eliminative  
function of the skin4 ,we have more     
definite control over and can more      
easily influence this particular channel
 of elimination than any other4 ,the    
skin unquestionably throws off a        
tremendous amount of impurities4 ,where 
but little attention is given it1 where 
one bathes at infrequent intervals and  
to  a  large extent smothers the skin   
with a surplus amount of clothing1 the  
activity of the eliminative function of 
the skin is greatly reduced4  ,there    
are various means at hand for           
stimulating the activity of the skin    
which are of unusual value in connection
 with blood purification4  ,one of the  
simplest methods both of improvising the
 texture of the skin and accelerating   
its functional processes is found in dry
 friction4 ,this friction can be applied

 with the palm of the hand1 with a rough
 towel1 or with friction brushes4 ,in   
order to secure the greatest advantages 
of a friction bath it is advisable to   
brush or rub the surface of every part  
of the  body  until  it  assumes  a     
pinkish  glow  from  the increased      
peripheral circulation induced by the   
friction4 ,where the skin is rough or   
covered with pimples this suggestion is 
of especial value4 ,when using friction 
brushes for this purpose one should not 
attempt to use very stiff brushes in the
 beginning1 for they will scratch too   
much4 ,soft1  fair skins usually cannot 
stand such rough treatment as well as   
can a thicker skin1 or one which is oily
 in character4 ,in many cases  a dry    
,turkish bath towel will answer the     
purpose splendidly4 ,if the skin is     
rather tender it  suffices  to  use  the
  palms  of  both  hands4 ,after        
becoming accustomed to the friction1    
however1 you will find that you will be 
able to enjoy stiffer brushes and ,i    

would suggest using a fairly stiff brush
 so long as it is not too uncomfortable4
 ,you will find that as you become      
accustomed to the treatment the skin    
will become softer and smoother as a    
result4 ,also it will become more       
active4 ,this dry friction bath may be  
taken each morning following your       
exercises4 ,if you take a cold bath it  
should follow the friction4 ,first      
exercise1 then employ the friction rub1 
and then bathe4 ,i would suggest that   
from five to ten minutes at least be    
devoted to this friction4 ,it will      
furnish some exercise in connection with
 the rubbing1 will quicken the general  
circulation1 and  will  give you that   
warmth of body which makes the cold bath
 desirable and delightful4  ,air baths  
are likewise valuable as a means of     
promoting activity in the eliminative   
function of the skin4 ,primitive man1   
living in  a  state  of ,nature1 was not
 burdened with clothing4 ,there was     
nothing to interfere with the healthy   

activity of his epidermis4 ,there can be
 no question that the smothering of the 
skin by our clothing has much to do with
 defective elimination of wastes1 and   
the more nearly we can  avoid clothing1 
or the less clothing we can wear1 the   
better4 ,when possible1 therefore1 and  
especially in warm weather1 it is       
advisable to remove all clothing  and   
let the air come in contact with the    
surface of the body4 ,this not only has 
a pronounced effect upon  the           
purification  of  the blood  but  it    
likewise has a tonic effect upon the    
nervous system4 ,in the same way the    
friction rub has a stimulating effect   
upon the nerves4 ,this is  due  to the  
fact that in the skin are located a     
million or more of tiny nerve endings or
 so-called end organs of the nerves4    
,these peripheral  nerve endings are    
naturally influenced by all conditions  
that affect the skin1 whether in the    
form of friction1 air baths1 cold baths1
  or  baths  of other temperatures4 ,the

 air bath1 therefore1 has a splendid    
tonic effect and may be particularly    
recommended for those suffering with    
nerves4  ,sun baths are especially      
effective as a means of stimulating     
activity of the skin1 and promoting     
elimination4 ,sun baths  likewise  have 
a  very powerful influence upon the     
entire organism inasmuch as they        
stimulate metabolism or cell-activity4  
,they directly  affect  the  circulation
 and promote the formation of red       
corpuscles4 ,the sun is the centre of   
all energy and life upon this earth4 ,it
 is  our  great  vitalizing  and        
life-giving principle1 both in the      
realms of animal life and plant life4   
,it is only natural1  therefore1  that  
sun  baths  should  have  a profound    
influence upon the body4  ,a word of    
caution1 however1 is required because of
 the tremendous power of the sun and its
 powerful chemical effect when sun      
bathing is  carried too far4 ,those of  
very fair skins particularly need to be 

careful4 ,brunettes1 with considerable  
pigment of the skin can stand a  great  
deal  of sunlight without harm1 but     
light-skinned persons1 while needing a  
certain amount of sunlight1 should not  
expose themselves for too long a  time  
to the midday sun in summer1 or at least
 not until they have gradually become   
sufficiently tanned to do so4 ,everyone 
knows the painful character of a        
sunburn4 ,this only illustrates the     
powerful chemical effect of the sun's   
rays4 ,in taking sun  baths  one  should
 very  gradually  accustom himself to   
the sunshine until he is so tanned that 
the pigment in his skin will protect    
him4 ,the short or chemical rays of the 
sun are  actually destructive to white  
men in the tropics4 ,in ,may1 ,june and 
,july they have a pronounced chemical   
effect  even  in our  own  latitude4    
,they  are stimulating up to a certain  
point1 but beyond that point one should 
be careful4 ,i may say1 therefore1 that 
brunettes  in  summer  may  take  sun   

baths even at noon1 but blondes should  
take them preferably before nine or ten 
o'clock in the morning or after three   
o'clock in  the  afternoon4 ,in winter1 
however1 when the sun's rays are more   
slanting1 the sun baths can be taken    
even by the blondes at any time4 ,and   
because of  the  more limited amount of 
sunlight in winter1 special attention   
should be given to sun bathing during   
that season4  ,everyone needs a certain 
amount of sunlight1 and if you cannot   
take a sun bath regularly every day you 
should  at  least  wear  clothing  of a 
character that will permit the          
light-rays of the sun to penetrate4 ,i  
will refer to this again1  however1  in 
the  chapter  on  the  subject of       
clothing4  ,after all that we can say in
 regard to these various methods of     
stimulating the skin there is really    
nothing so effective as active exercise 
for those who are strong enough to take 
a sufficient amount of it4 ,exercise1 so
 far as function of the skin is         

concerned1 is valuable because of the   
copious perspiration which is induced   
when one gets enough of it4 ,in these   
days great numbers of people no longer  
earn their bread by the sweat of their  
brow1 and their health suffers in       
consequence4 ,if you do not have to     
perform such an amount of physical labor
  as  will  promote  free perspiration1 
then for the sake of acquiring the very 
purest quality of blood your special    
exercise should be sufficiently active  
and continuous to bring about free      
perspiration4 ,there is really nothing  
so effective as a good old-fashioned    
sweat for rapidly purifying the  blood4 
,anyone who perspires each and every day
 as a result of physical activity1 and  
whose habits are fairly satisfactory in 
other respects1 can  depend  upon       
enjoying absolutely pure blood1 or a    
condition which is not far from it4  ,it
 does not matter what form of physical  
activity is employed to bring about this
 result4 ,it may take the  form  of     

work  that  is  useful and productive in
 character1 or it may be play that is   
sufficiently active to cause deep1 free 
breathing and bring out the             
perspiration4 ,for  those who are       
vigorous enough1 cross-country running1 
wrestling1 boxing1 tennis and other     
games which involve real muscular effort
 continued for  some time1 will all     
prove satisfactory for this purpose4 ,if
 you are anxious to purify your blood in
 cold weather it might be well  to  wear
  a  good heavy sweater while taking    
such exercise in order to maintain a    
marked degree of warmth  and  thus      
bring  out  the perspiration  in        
plentiful quantities4 ,it is always well
 to avoid becoming chilled too quickly  
after exercise of this kind4  ,it is not
 alone in stimulating the eliminative   
function of the skin that exercise has a
 blood-purifying effect2 it accelerates 
all the functions of the body1 it       
stimulates greater activity of the lungs
 and of the kidneys4 ,it promotes such  

an  active  circulation  through  all   
the minute structures of the body that  
accumulations of waste and dead matter  
are taken up and swept on to be thrown  
out through the  natural channels  of   
elimination4 ,under conditions of       
physical stagnation1 when the           
circulation is less active1 much of this
 waste matter  tends  to remain  in  the
 tissues of the body1 accumulating and  
interfering with cell activity and      
normal functioning in general4 ,the     
vigorous circulation  of  the  blood    
induced by exercise gradually has the   
effect of flushing out all of the bodily
 tissues1 and in that way has an        
internal  cleansing  effect  that cannot
 be attained by any other means4 ,in    
another chapter ,i have referred to the 
powerful influence of the drinking of   
hot water  in  connection with exercise 
as a means of promoting a more free     
circulation1 but exercise under any     
circumstances tends to  the  same       
result1  and  for  this reason as well  

as because of the perspiration brought  
about1 exercise must be regarded as     
perhaps the most important of all       
measures  for  blood purification4 ,no  
man can be continuously healthy without 
exercise4 ,no man or woman can be       
internally clean1 in the strictist      
sense1  without  a proper amount of     
daily exercise4  ,however1 for those who
 are not strong enough to take a large  
amount of exercise1 and who cannot in   
this way bring about free perspiration1 
other methods of accelerating the       
activity of the pores of the skin may be
 employed4 ,i have already referred to  
the influence of air  baths1 friction   
baths and sun baths4 ,remember that     
through these agencies the pores may be 
made very active without any apparent   
result in the  form of  liquid          
perspiration1 for under ordinary        
conditions perspiration evaporates and  
the body may not become wet4 ,it is only
 when one perspires very  rapidly that  
perspiration is manifested in the       

moistening of the skin4 ,when taking    
your air baths there may be marked      
activity of the skin  without  any      
appearance of sweat4  ,various forms of 
bathing have the effect of inducing     
rapid elimination4 ,russian and ,turkish
 baths are commonly used for this       
purpose1 and  every man about town knows
 the value of ,russian and ,turkish     
baths as a means of clearing his system 
and even of  clearing  his  head        
through  the profuse perspiration       
induced by the treatment4 ,there is no  
question that these baths are effective 
in this direction1 though it may be said
 that they are only a poor substitute   
for daily exercise as a blood-purifying 
measure4 ,the man who neglects his      
requirements in the  way  of  physical  
activity may strive to make up for it by
 a ,turkish bath1 but cannot get the    
same results1 although it is true he can
 accomplish a great deal  in this way4  
,the great objection to ,turkish and    
,russian bath establishments is to be   

found in the unsatisfactory ventilation 
usual in such  places4 ,as a rule the   
,russian or vapor bath is to be         
preferred to the ,turkish1 or dry1 hot  
air4 ,especially if one is not very     
strong the steam  bath is preferable4   
,if one is vigorous1 however1 and has a 
strong heart1 the dry hot air room will 
be very effective4 ,naturally the       
rubbing and other adjunctive treatment  
in the ,turkish bath establishment are  
all beneficial4  ,the influence of these
 measures 7the ,russian and ,turkish    
baths7 in purifying the blood may be    
secured at home through the agency of   
other baths4 ,a cabinet bath in the home
 will be equally effective in providing 
either a steam bath or a dry1 hot-air   
bath4 ,naturally1 a shower1 or at least 
a quick sponging with cold water1 should
 follow all such baths4 ,if there is no 
bath cabinet in the home beneficial     
results can be secured by means of a    
hot-water bath4 ,hot water has a        
profound influence upon the elimination 

of wastes and impurities through  the   
skin4  ,in  cases of  kidney disease1   
where the kidneys are unable to perform 
their work1 it is often possible to keep
 one alive by making  the  skin  do  the
 work  of  the kidneys through frequent 
hot baths4 ,the tub should be filled    
with hot water at a temperature of from 
#aje up to #aab or  #aae degrees        
,fahrenheit1 that is to say1 as hot as  
it can be endured1 and one should remain
 in this bath from ten to twenty        
minutes1 or as long as one's  condition 
will permit4 ,it may be a good plan to  
get into the water at a lower           
temperature1 for instance1 starting with
  water  at #ajb  to  #ajd  degrees1    
then afterwards adding hot water so as  
to raise the temperature to #ajh or #aab
 degrees1 or  even  higher4  ,it  is    
really necessary  to  use  a  bath      
thermometer 7they can be obtained at a  
cost of ten or fifteen cents in any drug
 store7 to regulate the temperature of  
the water4 ,sufferers  from any         

derangement of the heart or those       
handicapped by serious vital depletion  
should not use the water too hot4 ,in   
such cases it may be  well  to limit the
 temperature to #ajc to #aje degrees and
 to limit the duration of the bath to   
five or ten minutes4 ,in such cases it  
will be necessary  to take the bath more
 frequently1 perhaps each evening1 in   
order to secure results in the way of   
active elimination4  ,if  one  is       
strong  enough1 however1 and merely     
wishes to purify the blood one may be   
able to stay in the water from twenty to
 thirty minutes and to raise  the       
temperature of the bath to #aae degrees 
or more4 ,the hot bath is much used in  
,japan and the natives  there almost    
parboil  themselves1  using  water  at  
a temperature as high as #abj degrees4  
,but it is not necessary to go to such  
extremes4 ,it  is most  important  that 
one  should  leave  the  bath           
immediately upon feeling any sense of   
weakness1 dizziness or discomfort of any

 sort4 ,if you feel oppressed by a sense
  of  overheating1  do  not linger in   
the water but get out of it immediately4
 ,you will usually find that your face  
will perspire freely within a few       
minutes after being in the bath4 ,this  
indicates its rapid eliminative effect4 
,such a bath will not accomplish exactly
 the same work as a cabinet or ,turkish 
bath1  but good results can be secured  
therefrom4 ,the hot bath when used for  
perspiration purposes should be followed
 by a quick sponging with  cold water or
 by a cold shower4 ,an excellent plan is
 to have conveniently at hand what is   
called a hand spray1 attached to a long 
rubber tube4 ,by attaching this to the  
faucet and turning on the cold water one
 may quickly spray all parts of the body
 while standing in the tub of  hot      
water4  ,finally1 the feet may be       
sprayed with cold water on getting out  
of the tub4 ,rub dry quickly and        
thoroughly with a rough towel1 after    
which wrap up warmly so that you may    

continue to perspire4 ,it is most       
essential that one should not cool off  
too quickly and certainly that one      
should  not  become chilled after a bath
 of this sort4 ,this hot bath is rather 
strenuous treatment1 but it is          
effective1 if one is strong vitally1 for
 rapidly purifying the blood and        
eliminating the poisons in the body in  
any toxemic condition4 ,it will be      
found valuable in the case of grippe or 
of a bad cold1 in syphilis1 or in any   
other disease characterized by a        
poisoned condition of the system  and in
  which there is no fever present4 ,in  
the case of fever1 which also invariably
 involves a toxemic condition of the    
body1 the elimination of the  poisons   
through the skin should be accomplished 
by methods which do not involve the     
external use of heat in this manner4    
,wet-sheet packs1 both of the entire    
body and of parts of the body1 are among
 the most effective of rapid            
blood-purifying  measures4 ,frequently  

where one is confined to bed a          
hot-blanket pack will answer the same   
purpose as the hot bath just described4 
,where there is high fever  a  cold     
wet-sheet pack may be employed4 ,this   
will relieve the high temperature to a  
marked extent1 and will also eliminate  
the poisons of the body in  a most      
remarkable way4 ,the sheet pack is      
applied by first wringing one or two    
sheets out of cold water and then       
wrapping them  completely  around the   
naked patient1 with the exception of the
 head4 ,if a single sheet is used the   
flap on one side may be wrapped around  
the body under the  arms and the flap   
from the other side passed over the     
outside of the arms4 ,the patient should
 then be  wrapped  up thoroughly  with  
warm  blankets1 fastened with safety    
pins4  ,he will quickly react with      
warmth1 although if the vitality is low 
it may be well to place hot irons at the
 feet to  insure  quick recuperation    
with warmth4 ,one may remain in such a  

pack for two or three hours1 or if it is
 applied in the evening one may remain  
in it all night1  provided sleep follows
 and no discomfort is noticed4  ,where  
the recuperative powers are weak a      
wet-sheet pack which covers the entire  
body1 may tax the vitality too much and 
under such circumstances a chest and    
abdominal pack may be used4 ,this is    
really a partial sheet pack covering the
 trunk of the body from the hips and    
abdomen to the line running round the   
chest just under the arms4 ,a hot pack  
of this kind is in itself very          
effective1 although where there is fever
 the pack should be applied cold4 ,in   
all such packs it is well to lay several
 blankets on your couch first1 then     
quickly place the wet  sheet  upon it   
so  that after the sheet has been       
wrapped around the body the sides of the
 blanket can be pulled over so as       
completely to envelop the patient4      
,these methods are all suggested because
 of their effectiveness in stimulating  

the activity of the skin where one is   
not able to bring this about through    
exercise and perspiration4 ,in all      
chronic conditions1 however1 in which it
 is essential to purify the blood1 the  
daily practice  of  dry friction or air 
baths is particularly advised4 ,do not  
overlook the value of the               
hot-water-drinking regimen in           
combination with exercise1 which ,i     
offered in the chapter on ,cleansing and
 ,stimulating the ,alimentary ,canal4   
,it is especially important to guard    
against constipation if  there  is any  
tendency in that direction1 and above   
all things1 daily muscular activity is  
absolutely essential4 ,inasmuch as many 
foods have  great  value in the         
purification of the blood1 ,i have      
referred to this particular aspect of   
the question in the chapter on ,what to 
,eat4  ,before leaving this subject it  
should be said that where there is any  
necessity for a rapid1 thorough and     
effective  cleansing  of  the entire    

system there is nothing that will       
accomplish this result as effectually as
 fasting4 ,fasting is the greatest  of  
all  methods  of purification4 ,where   
there is any derangement of the system1 
with temporary loss of appetite1 it is  
usually advisable to fast until the     
appetite returns and  a short fast of   
from one to three days is usually       
sufficient4 ,where there is any serious 
disorder and it is  necessary  to       
undergo  an  extensive course of blood  
purification a prolonged fast of many   
days or even several weeks may be       
required4 ,fasting is such an important 
subject in itself that ,i can-4 not give
 any detailed suggestions in regard to  
it in this volume4 ,before fasting one  
should make  a  comprehensive  study  of
  its physical effects and especially   
should one be informed on proper methods
 of breaking a fast4  ,during a fast all
 of the eliminative functions of the    
body are exceedingly active4 ,if there  
is any surplus material the body        

consumes it  during the fast4 ,owing to 
the complete rest of the digestive      
system the energy which ordinarily is   
required in the digestion of  food  is  
free  to  be diverted to the work of    
elimination4 ,it would seem that under  
these circumstances all of the functions
 of the body are especially active in   
the blood-purifying processes4  ,you    
should remember1 however1 that even a   
fast will naturally be made much more   
effective by the general blood-purifying
 methods  which  ,i have given in this  
chapter4 ,the measures suggested for    
increasing the activity of the skin will
 all be especially valuable if employed 
as adjuncts to the fast4 ,the free      
drinking of water and especially the    
hot- water-drinking plan1 together with 
the colon-flushing treatment1 will      
likewise  help to facilitate the        
cleansing and blood-purifying action of 
the fast4  ,pure blood is the           
all-important factor in health4 ,if the 
blood is not pure it can be made pure by

 the methods which ,i have  suggested4  
,remember that this purity depends first
 upon pure food and functional strength1
 in order that a good quality of blood  
may be produced2 and secondly1 upon     
active elimination of wastes1 poisons   
and impurities in general4  ,,chapter   
,,xvii3 ,hints on ,bathing  ,i have     
already referred to the value of        
accelerating the activity of the        
functions of the skin4 ,the ordinary    
practice of  bathing  is  of  great     
importance in this connection4 ,many    
diseases would be prevented if the skin 
were thoroughly cleansed with due       
regularity4  ,probably a weekly         
soap-and-water bath is all that is      
absolutely essential for cleanliness if 
one follows a daily regimen which will  
maintain  a condition of internal       
cleanliness4 ,in fact1 the cleansing of 
the external body is not required with  
such frequency  if  one  secures        
sufficient muscular exercise and follows
 a dietetic and general regimen that    

will guarantee sufficient activity of   
all the eliminative functions2  but  if 
one neglects to employ other measures   
that help to maintain the purity of the 
blood and the activity of the skin1 then
 more frequent  baths  are required to  
insure cleanliness4 ,it has been my     
custom to recommend a hot soap-and-water
 bath once or twice a week1 depending   
upon the individual requirements1 and a 
daily cold bath4 ,the hot bath is to be 
used as a cleansing agent while the cold
 bath is a tonic exclusively4  ,a       
regimen  of this sort will usually be   
satisfactory where one is taking a      
general system of exercise nearly every 
day which will insure a certain  amount 
of internal functional activity4 ,note1 
however1 that the cold bath1 though of  
some value1 is not necessary1 when      
following  the  hot-water-drinking      
regimen4   ,there has been much         
controversy as to whether or not cold   
baths are really beneficial1 since in   
some cases they have proved harmful4    

,under such circumstances the failure to
 secure good results may have been due  
to ignorance of the principles involved 
and to the lack of vitality essential to
 reaction from the shock of the cold    
water4 ,a great deal depends upon the   
manner in which the cold bath is taken  
and the physical condition of the       
individual taking it4  ,a cold bath is a
 strong stimulant to the entire         
circulatory system1 provided one can    
recuperate with a feeling of warmth     
immediately thereafter4 ,if this feeling
 of warmth does not follow1 if you feel 
cold1 uncomfortable1 nervous and        
trembling for some time after the bath1 
the shock  has been too severe and is   
not of advantage4 ,under such           
circumstances it is better either to    
avoid the bath altogether or else take  
more exercise in order more thoroughly  
to warm the body before taking the bath4
 ,usually if one is warm before bathing 
and if the cold bath is  taken  in  a   
warm room it is easy to recuperate from 

it4 ,another good suggestion in a case  
of this kind is to decrease the duration
 of the bath4 ,do  not  stay  in the    
water too long4 ,in some cases what is  
sometimes called a hand bath may be     
advantageous4 ,this bath is  taken  by  
merely  wetting  the  hands several     
times in the water and applying the     
moist palms to all parts of the body4   
,the familiar sponge bath1 so-called1   
using either a sponge  or a washcloth1  
is often advised1 although the hand bath
 just mentioned is even easier to take4 
,i have also frequently recommended the 
use of the dry friction bath1 following 
exercise1 as a means of preparing the   
body for  a  cold  bath4 ,i have already
 referred to these dry friction rubbings
 as a means of accelerating the activity
 of the skin4 ,this friction bath will1 
in nearly all cases1 warm the skin      
sufficiently to enable one thoroughly to
 enjoy the cold water4 ,in fact1 this   
friction is to a cold bath what appetite
 is to eating4 ,you should enjoy your   

meals and you should enjoy your cold    
bath4 ,it is only when the cold bath is 
a pleasure that it is a  benefit4  ,if  
you dread it1 if the mere thought of    
taking a cold bath brings a shudder1 it 
will not be  of  benefit  to  you4  ,you
  should feel  sufficiently vigorous and
 vital really to enjoy it4 ,a friction  
bath will put your skin in a condition  
where the cold water will feel good4    
,exercise  that thoroughly warms the    
body will naturally have the same       
effect4  ,the statement has often been  
made that to take a cold bath when      
overheated is dangerous just as it would
 be to drink a large amount of very cold
 water when overheated4 ,it is said that
 one should wait until he cools off     
before taking the cold drink or cold    
plunge4 ,to a limited extent there is   
wisdom in this advice1 especially as it 
applies to getting into cold water when 
overheated and then remaining there     
until you  have  cooled off4 ,such quick
 cooling is certainly dangerous1 just as

 drinking too much very cold water is   
dangerous4 ,on the other hand1 a short  
quick  cold bath under such             
circumstances is not dangerous but      
highly advisable4 ,the danger in such   
cases lies in remaining in the water    
until chilled4 ,as a matter of fact1    
when one is overheated he can thoroughly
 enjoy the cold water4 ,you will        
recuperate quickly under such conditions
  and  you  can better afford to take a 
cold bath when very hot than when       
chilled4 ,do not attempt cold bathing   
when you have goose flesh or  when  your
  hands and feet are cold4 ,under such  
circumstances the hand bath is          
preferable4 ,it is always best when     
overheated to cool off gradually1 and   
after  the bath taken under such        
circumstances to use a sweater or bath  
robe or other covering to insure the    
desired result4 ,when one is overheated1
 it  is best to drink water lukewarm or 
hot or only moderately cool4 ,if you    
drink lukewarm water when overheated you

 can take any quantity desired4  ,as    
previously stated1 however1 ,i would    
like to point out that if you are       
carrying out the regimen of             
hot-water-drinking and exercise         
previously referred to1 a daily cold    
bath is not at all necessary4 ,it might 
be taken with benefit if you are        
vigorous1 but by  flushing  the  body   
with  a large amount of liquid according
 to the plan ,i have suggested virtually
 all functions of the body1  including  
that  of  the  skin itself1  are        
accelerated in their activities4 ,under 
such circumstances less bathing is      
required1 at least for the purpose of   
maintaining proper  circulation and     
functional activity4 ,therefore the     
question may be left open for each      
individual to determine4 ,one may take a
 cold bath or not1 just  as  he may     
desire1 while following the regimen     
referred to4  ,many who enjoy a cold    
bath are inclined to stay in the water  
too long4 ,in this way one may deprive  

himself of some of the benefits that    
might be derived therefrom4 ,it is safer
 to limit the cold bath to a short      
period4 ,the chief value lies in the    
reaction4 ,if this is secured  then all 
is well4 ,the first effect of the cold  
water is to contract the tissues at the 
surface of the body1 including the blood
 vessels1  thus forcing  the blood away 
from the skin4 ,in the reaction the     
blood is brought back to the surface in 
large quantities1 producing the glow    
that is noticed after a successful cold 
bath4 ,after a short plunge or quick    
shower this reaction should be secured4 
,by staying in the water too long one   
may  overtax his vitality and become    
chilled4 ,when taking a plunge simply   
allow the water to come in contact with 
all parts of the body2 then immediately 
get out4  ,if the recuperative powers   
are defective you should not use cold   
water1 though the hand bath as described
 should be satisfactory4 ,in such cases1
 however1 by maintaining the warmth of  

the feet you can recuperate quickly and 
easily4 ,if you will stand with your    
feet in hot water while taking the hand 
bath1 or sponge bath1 or when using a   
hand spray in the bathtub1 recuperation 
will be easier4 ,when the feet are warm 
the circulation is more easily          
maintained4 ,following a hot bath1 the  
hand spray can be used for the shower1  
applying the water quickly to all parts 
of  the  body before getting out of the 
tub4 ,one should always use a cold      
sponge1 spray1 or shower1 after a hot   
bath to close the pores4 ,then rub dry  
quickly and vigorously with a ,turkish  
towel4  ,a sitz bath is recommended     
instead of a full tub bath1 as it is a  
tonic of great  value  through  its     
effect  upon  certain  sympathetic      
nerve centers4 ,this bath consists in   
immersing only the central part of the  
body1 namely1 the hips and abdomen4     
,special sitz  tubs  are manufactured1  
but one can use an ordinary wash tub4   
,an ordinary bathtub will serve if      

filled with water about six to ten      
inches deep4 ,put the feet on the edge  
of the tub and lower the hips down into 
the water4 ,this bath is especially     
valuable as a means of stimulating      
functional activity4  ,the  colder the  
water for the sitz bath the better1     
although if one is lacking in vitality1 
it should not be below #gj degrees      
,fahrenheit4 ,a  hot  sitz  bath may    
sometimes be suggested for inflammatory 
and painful conditions in the pelvic    
region4 ,in inflammation of the bladder1
  for  instance1  it  is valuable4      
,when taking hot baths for cleansing    
purposes the soap used is of some       
importance2 especially so if the skin is
 thin or too dry4  ,in  such cases      
strong soaps are injurious1 although    
their effect may be overcome to some    
extent by rubbing the body after the    
bath with a very  little bit  of olive  
oil4 ,i would suggest1 however1 the use 
of a pure vegetable oil soap1 such as   
castile1 which is one of the best       

examples  of  a vegetable soap4 ,this   
soap may be suggested in all cases1 but 
it is particularly important when the   
skin is thin or dry4 ,very frequently   
dryness of skin is noticed in those of  
very light complexion4 ,in the preceding
 chapter on ,blood ,purification ,i     
referred to a hot bath for the purpose  
of  rapidly eliminating poisons and     
wastes in the body4 ,an ordinary warm   
bath for cleansing purposes need not be 
taken at such a high temperature4 ,in   
other words a soap-and-water bath will  
be perfectly satisfactory at a          
temperature of #ajc to #aje degrees ,f4 
and need not occupy more than a very few
 minutes1 whereas the hot bath referred 
to for the special purpose of blood     
purification may be of longer duration  
and  of  a  much  higher  temperature1  
running up to #aaj or #aae degrees      
,fahrenheit4  ,there is another type of 
warm bath1 however1 which is of special 
value in many cases4 ,this is what ,i   
have  sometimes  termed  a  neutral     

bath1 inasmuch as it is neither hot nor 
cold4 ,this is a bath at about the      
temperature of the body1 that is to say1
 #ie to #ih  degrees ,fahrenheit4  ,one 
should use a bath thermometer to be sure
 of the right temperature4 ,this neutral
 bath has a sedative or quieting effect 
upon the  nerves  through its effect    
upon the innumerable nerve endings in   
the skin4 ,it is neither hot nor cold1  
neither stimulating nor weakening1 and  
one  could  remain in such a bath for   
hours without harm4 ,it has a quieting  
effect upon the nerves and reference has
 been made to it in the chapter on      
,sleep  as  a means of overcoming       
excitement or nervousness4 ,in attacks  
of mania it is especially valuable1 and 
is now extensively used in all insane   
asylums because of its wonderful effect 
in quieting the nerves4 ,this bath at   
#ih degrees is also  especially         
commended  in the  case  of  severe     
burns covering a large surface4 ,it is  
about the only way in which a person    

suffering from such an extensive burn   
can be made comfortable4 ,it  is  also  
one of the most perfect forms of        
treatment in a case of that kind4 ,the  
serious character of the burn depends   
not so much upon  the  severity  as upon
 the extent of the surface involved4    
,therefore1 one who has been seriously  
burned could remain immersed in a bath  
at #ih degrees ,f4 for  many days       
continuously1 or until the skin has had 
a chance to heal4 ,immersion in water is
 a natural condition1 for there was a   
time  away  back  when all the animal   
life of the earth was found in the      
water4 ,it was only through special     
variation in the character of evolution 
that certain  forms of life finally     
became adapted to a life outside of the 
water4 ,therefore1 immersion in water1  
except for the head1 is not entirely an 
unnatural condition4  ,,chapter ,,xviii3
 ,some ,facts ,about ,clothing  ,the    
statement is often heard that a man is  
made or marred by the clothes he wears4 

,this is frequently  said  with  a  view
  to  emphasizing  the importance of    
being presentably appareled1 but it has 
a meaning beyond this4 ,to a certain    
extent we are really made1 or we may    
more properly say marred1 by the clothes
 we wear4 ,civilized costumes have      
become what they are through the        
dictation  of  the  creators  of  style1
  the clothing manufacturers4 ,every    
year the styles change through the      
commands of those whose profits  are    
increased  by  this  continual variation
  in  the fashions4 ,it is said that a  
woman would rather be out of the world  
than out of style4 ,therefore1 each year
 she discards her old-style  costumes   
and buys the latest modes4  ,we have to 
recognize1 however1 that clothing is a  
necessary evil at this period of human  
progress1 so-called4 ,there was a time  
when clothing was worn entirely as a    
matter of protection or as a means of   
adding warmth to the body4 ,there was no
 thought given to the necessity for     

covering the body1 for every part of the
 human anatomy was as commonplace as    
nose1 fingers and toes4 ,but now        
clothing is commanded as a means of     
hiding  our bodily contour4 ,prudery has
 come in and branded the human anatomy  
as indecent and consequently it must be 
covered4  ,now in considering what we   
should wear we are compelled to adhere1 
at least to a reasonable extent1 to what
 we call style1 but beyond  this our    
first thought must be for bodily        
comfort4 ,and in speaking of comfort we 
mean not only the warmth essential to   
this but also the ability  to use every 
part of our bodily structure with as    
little restraint as possible4 ,if we    
could wear a costume which would permit 
us to feel just as  free and untrammeled
 in our movements as we do when without 
clothing such a form of dress would be  
ideal4 ,our movements should not be     
restricted  by our clothing any more    
than is absolutely unavoidable4 ,the    
ordinary skirt1 supposed to be a        

necessary part of feminine apparel1 ,is 
in its  nature an evil of first         
importance4 ,every step taken by a woman
 wearing such a garment is hampered2 she
 is continuously handicapped by her     
skirt4 ,if  a man were compelled to walk
 through tall1 heavy grass all his life 
he would get some idea of the extent to 
which the  feminine skirt  interferes   
with the freedom of woman4  ,numerous   
other defects of our costumes interfere 
with bodily freedom4 ,take our tight and
 ungainly shoes4 ,here is an abominable 
instance  of our slavery to style4 ,in  
most instances the foot is made to fit  
the shoe1 and the suffering that is     
endured by many so-called stylish people
 for the purpose of making the foot fit 
the shoe would be difficult to describe4
 ,a shoe should fit the foot4 ,the more 
nearly  you  approximate the  same      
freedom when walking in a shoe as you do
 when barefooted the more perfect the   
shoe4 ,the toes should not be squeezed  
out of shape4 ,the great  toe should    

follow the straight line of the inside  
of the foot instead of being bent over  
to the position normally occupied by the
 middle  toe4  ,all the toes should be  
allowed to spread out in the shoe1 at   
least to a reasonable  extent4          
,furthermore1  a  shoe  that  really    
fits  should  feel comfortable the first
 time it is put on4 ,there should be no 
necessity for breaking in a shoe4  ,the 
artificial heel added to the ordinary   
shoe is another curious freak of        
fashion4 ,if the ,almighty in perfecting
 the human  foot  had  found  a high    
heel necessary it would have been       
provided4 ,the artificial heel1         
especially the very high heel commonly  
used on shoes worn by women1 is an      
insult to ,nature1 to the ,creator4     
,some day1 when we are really civilized1
 high heels will be unknown4 ,i am      
convinced that the ,omnipotent ,creator 
knew his business thoroughly when he    
created the human foot1 that the sole of
 the human foot1 heel included1 was made

 for locomotion1  and  that it is       
impossible for human ingenuity to       
improve upon the foot4 ,in other words1 
if you can secure footwear that will    
enable you to walk with  the same       
freedom that you can enjoy when         
barefooted1 you will then have attained 
perfection in foot covering4 ,sandals   
and moccasins allow  the  feet the same 
freedom as one enjoys when barefooted4  
,the sole of these forms of footwear has
 the same freedom in gripping  the      
ground  and  adapting itself to the     
requirements of every step as the bare  
foot1 and it is a curious and yet       
significant fact that whereas more or   
less  foot  trouble is the rule rather  
than the exception among civilized      
peoples1 yet those races who wear       
moccasins or  sandals1  or  go          
barefooted1  never  have flatfoot1      
broken arches1 bunions or other defects 
of this type4  ,passing to the other    
extreme of the body1 our tight hats     
should be condemned4 ,hats should be as 

light as possible and should not be so  
tight  as to interfere with the         
circulation of the scalp4 ,many bald    
headed men owe their loss of hair to    
tight hats4 ,the stiff collars worn     
everywhere  at the present time mar the 
natural contour of the neck1 make an    
erect position more difficult1 and are  
one cause of the round shoulders  that  
are so common everywhere to-day4 ,the   
suspenders worn by men have also an     
influence of this sort4 ,they are       
inclined to pull the shoulders forward  
and make it more difficult to maintain  
an erect position4 ,the flat-chested man
 will not feel his suspenders1 but the  
man with a  full  round  chest1 properly
 carried1 is under continuous pressure  
from his suspenders4  ,if ,i were to    
select an ideal costume for men ,i am   
inclined to think that ,i would go back 
to the ,roman  toga1  to  the  flowing  
drapery  of  the ,greeks1 or to the     
,scottish kilt4 ,the kilt is undoubtedly
 better suited than the robe to the     

colder weather of ,northern ,europe and 
,america4 ,these costumes not only allow
 a reasonable amount of freedom for all 
bodily movements1 encouraging rather    
than discouraging the  correct position 
of the body1 but they also allow free   
circulation of air to the central       
portions of the body4 ,as a hygienic    
feature this is  of tremendous  value4  
,the air coming in contact with the skin
 is of value at all times1 but it is    
especially required in these important  
parts of the bodily organism4 ,many     
weaknesses are brought about through the
 unhealthful covering and restriction of
 these parts4 ,trousers  are  not by    
any  means  an  ideal garment4 ,to be   
sure1 they are a vast improvement over  
the long skirt1 but they are not by any 
means equal in healthfulness to the     
costume of the ,scottish ,highlanders4  
,in feminine apparel corsets are perhaps
 productive of more injury than any     
other part of the costume4 ,the injury  
wrought by tight lacing is now          

everywhere understood1 and in recent    
years large waists have become stylish4 
,this tendency of the times will        
ultimately mean the elimination of the  
corset4  ,when fully clothed we should  
have the same freedom of movement as    
when unclothed4 ,the most perfect       
costume  is  our  birthday  clothing1   
the clothing with which we came into the
 world1 the human skin4 ,to be sure1 in 
cold climates bodily covering is        
necessary for warmth a part of  the     
year1 though in warm climates1 or warm  
seasons1 the more nearly we avoid       
restrictive apparel1 the more happy and 
more healthy we are4 ,the  ideal costume
 in warm weather1 therefore1 would be no
 costume1 but conventions demand that we
 cover our nakedness1 and this command  
should be followed in a manner that will
 restrain our movements as little as    
possible4  ,the question of color is an 
important factor in clothing4 ,this is  
especially true in summer  when         
exposure  to  the  sun  makes  it       

especially necessary to consider our    
comfort4 ,all dark-colored clothing     
absorbs the heat and the sun becomes    
very oppressive  to  the  wearer4 ,then1
  too1 black and dark-colored coverings 
shut out the light1 another             
objectionable feature4 ,in my reference 
to sun baths in  the  preceding chapter 
on ,blood ,purification ,i placed       
special emphasis upon the value of light
 as a vitalizing and stimulating factor 
in life and  health4 ,ordinarily  we not
 only smother our skins so far as the   
air is concerned1 but we also shut out  
the light1 hiding our bodies in  a      
cellar1  so  to  speak4  ,our bodies    
need light as well as air and for this  
reason dark colored clothing cannot be  
recommended4 ,for warmth when in  the   
sunshine  during  the winter1 black is  
very effective4 ,when out of the        
sunshine black is cooler in winter than 
light-colored fabrics because it quickly
  radiates  the body heat4 ,it is well  
known that a black stove radiates the   

heat much faster than a nickel-plated or
 brightly polished stove4  ,white or    
light-colored garments are advised in   
summer1 both because they are cooler and
 because they permit the light to  reach
  the  skin4  ,the ,arabs1 ,bedouins and
 others who live in unforested countries
 where they are much exposed to the     
tropical sun use turbans  and  flowing  
robes of white as a means of keeping    
cool4 ,pure white is often              
unserviceable1 because it quickly       
becomes  soiled1  and  therefore  gray  
and  tan- colored garments are          
recommended4  ,it is easily possible to 
absorb too much sunshine1 especially in 
the lower latitudes4  ,the  various     
races  of  the  earth  enjoy  a  degree 
of pigmentation of the skin             
corresponding to the intensity of the   
sunlight in the latitude to which they  
have become accustomed through the      
course of evolution4 ,equatorial races  
are black1 far-northern races are blonde
 with very fair skin1 and those         

occupying mean latitudes are either     
brown or olive-hued4 ,brunettes or      
fairly dark-complexioned white men can  
stand more sunshine than  the           
blue-eyed1  fair-skinned  types of      
,scotland1 ,norway and ,sweden4 ,where  
the latter are exposed to intensely     
strong sunshine in latitudes further    
south than their natural home1 and      
especially when visiting the tropics1   
where the sun's rays are nearly         
vertical1 some special protection from  
the excessive light is  necessary4      
,then  the upper or outer clothing      
should be white or light-colored1 but an
 undergarment of some opaque or         
dark-colored material should be used to 
shut out the light4 ,in the case of     
tropical animals ,nature provides a     
light-colored or tawny  growth  of      
hair1 with  an  underlying  black  or   
heavily pigmented skin4 ,the white man  
when in the tropics or when subject to  
the chemical rays of the sun in         
midsummer would do well to follow       

,nature's example1 wearing light        
clothing outside with black- or         
orange-colored or other opaque          
underwear4 ,the hat should be white or  
tan or light-colored on top1 but with a 
dark-colored lining extending under the 
brim4 ,blonde types spending the summer 
in a latitude like that  of  ,texas  or 
,mexico would do well to consider these 
suggestions4 ,sunlight is essential to  
life4 ,sun baths are invaluable and     
ordinarily our clothing should be  such 
as to permit the light to reach the     
skin4 ,but when the sun's rays are      
nearly vertical fair-skinned persons may
  easily  protect  themselves and       
maintain comfort by following this      
suggestion4  ,as a general thing1 during
 both winter and summer1 one should wear
 no more clothing than necessary1 and   
that should be of a type to permit easy 
access of air to the skin4 ,for this    
reason the character of one's underwear 
is important4 ,wool is undoubtedly      
warmer and more or  less suitable for   

exceptionally cold weather2 yet for most
 purposes linen is to be preferred      
because of its more porous  character4  
,linen  permits of  free circulation of 
the air1 and when the underwear is woven
 with an open mesh it  is  especially   
satisfactory4  ,next  to  linen  cotton 
is to  be preferred1 being likewise     
porous4 ,the question of underwear is   
one to be determined largely by         
individual taste and requirements1 but  
always  it should be understood that one
 should wear underwear as light as is   
consistent with warmth and as porous as 
possible4 ,this principle should  also  
apply in the matter of shoes4 ,air-tight
 foot coverings are highly detrimental  
as well as uncomfortable4 ,leather in   
its natural state  is  porous and       
therefore a healthful foot covering4    
,patent- leather shoes1 however1 have   
been made air-tight  by  a  special     
process1  and  are  very  hot1          
uncomfortable and unsanitary4 ,the sole 
of the shoe should consist of nothing   

but plain leather4 ,so-called           
waterproofing  processes1  making  the  
shoe air-tight as well as waterproof1   
should be avoided4 ,patented1 waterproof
 soles are highly objectionable4 ,if you
 can have your shoes made to order see  
to it that the sole consists of nothing 
but leather-indeed a single layer of    
good sole leather is  most              
satisfactory4  ,although  such shoes    
will absorb water they will dry readily1
 and the disadvantage of wet feet on    
occasions is more than offset by the    
benefits gained  from  a porous foot    
covering the rest of the time4 ,anyway1 
wet feet are unimportant if the feet are
 warm4  ,a word about winter clothing4  
,heavy underclothing is entirely        
unsuited to the temperatures maintained 
inside our houses during  the  winter4  
,we usually have a summer temperature   
indoors in winter and should wear summer
 clothing4 ,it is true that we require  
warmer clothing out-of-doors in winter1 
but this should be used only when       

out-of-doors2 we should not wear heavy1 
warm garments both  indoors  and  out4  
,therefore1  while the farmer who spends
 the day in the open would probably need
 heavy warm underwear1 the city man     
should dress approximately the same  as 
in summer when indoors1 and add the     
garments necessary for additional warmth
 when going out4 ,sweaters1 gaiters and 
overcoats should be depended  on  when  
going out-of-doors instead of heavy     
undergarments4  ,clothing1 as ,i have   
said1 is a necessary evil4 ,so far as   
possible it should not hamper our       
movements and should not deprive our    
bodies of light and air4 ,since it is   
necessary to wear clothing1 ,i would    
strongly emphasize the importance of    
taking  air  baths  at  frequent        
intervals4 ,when spending the evening in
 the privacy of your own room1 studying 
or writing letters1 you have a good     
opportunity to enjoy an air bath during 
the entire evening4 ,and furthermore1   
when at home you should lay aside your  

coat and use no more bodily covering    
than is necessary4  ,if you  cannot take
 sun baths at a special hour each day1  
then ,i would advise that when taking   
your walk out-of-doors in the sunshine  
you wear clothing of such a character as
 to admit the rays of the sun1 thus     
enabling you to enjoy a sun bath during 
your walk4 ,a special suit of clothes1  
made of natural-colored linen1 with a   
thin light shirt1 light- colored socks  
and no underwear1 would answer all      
purposes admirably4  ,,chapter ,,xix3   
,suggestions ,about ,sleep  ,sleep is   
one of the first essentials in          
maintaining or in building vitality4    
,there are differences of opinion  as   
to  how  much  sleep may  be necessary  
to health1 but that sufficient sleep is 
required if one wishes to maintain the  
maximum of energy no one can question4  
,sleep is far more necessary than food4 
,one can fast for many days1 or many    
weeks if necessary1 and without any     
special  disadvantage  if  he is well   

nourished before beginning the fast and 
has a satisfactory food supply after ifs
 conclusion1 but no one can fast from   
sleep for more than a few days at a time
 without experiencing ill effects4 ,one 
can scarcely endure an entire week of   
absolute sleeplessness4 ,it has been    
found  that dogs kept awake even though 
sufficiently fed1 suffer more than when 
deprived of food and permitted to sleep4
 ,when kept awake continuously  they die
 in four or five days4 ,man can endure  
the strain a little longer than the     
dogs1 but five or six days usually marks
 the limit  of  human  life under such  
conditions4 ,in early ,english history  
condemned criminals were put to death by
 being deprived of sleep1 and the same  
method  has  been employed in ,china4   
,enforced sleeplessness1 in fact1 has   
been used as a form of torture by the   
,chinese1 being more feared than any    
other4 ,the men subjected to this       
frightful ordeal always die raving      
maniacs4  ,these facts illustrate only  

too well the imperative necessity for   
sleep4 ,unfortunately  late  hours      
prevail1  especially  in  large  cities4
 ,manifestly1 if complete lack of sleep 
is fatal1 late hours and partial lack of
 sleep is at least devitalizing and     
detrimental  to  health4 ,the late hours
 kept by large numbers of people in     
civilized countries undoubtedly         
contribute very  largely  to            
neurasthenia  and  allied diseases4     
,improvements in artificial lights have 
contributed largely toward the increase 
of the evil of late hours1 injurious not
 only through the loss of sleep         
entailed1 but also because of the       
eye-strain incidental to strong         
artificial lights and the drain on the  
nervous system4 ,if civilized  man would
 follow the example of primitive man and
 of many of the birds and animals in    
retiring to bed with the coming of      
darkness and  arising  with the         
appearance of daylight1 this one change 
would revolutionize the health of the   

whole human race4  ,how much sleep do we
 need8 ,this is a question that cannot  
be answered arbitrarily as applying in  
all cases4 ,individuals differ4         
,without doubt1 some require more sleep 
than others4  ,thomas ,a4 ,edison1 who  
is an extraordinary man1 not only in    
respect to his vitality but in every    
other characteristic  as  well1  has    
frequently been quoted as saying that   
most men and women sleep too much4 ,mr4 
,edison himself claims to maintain the  
best of health with from three to  five 
hours' sleep out of every twenty-four4  
,we have heard of other cases too1 of   
men and women with exceptional vitality1
 who have seemed to  thrive on four or  
five hours' sleep4 ,it is possible that 
this small allowance of sleep may be    
sufficient in such cases1 but if so1  it
  is undoubtedly due to the             
exceptionally powerful organism which   
these particular persons have inherited4
  ,no definite rule can be laid down as 
to the amount of sleep required by      

different individuals1 for  those       
possessing  the  greatest  amount  of   
vitality and the strongest organisms    
will require less sleep than those of   
limited vitality and  weak  functional  
powers4  ,those  possessing  a strong   
functional system and great vitality are
 able to build up energy during sleep   
and recuperate from the exertions of the
 preceding day more rapidly than can    
those less favored in this respect4 ,in 
other words1 a very strong man can be   
quickly rested4 ,his system can more    
rapidly than that of a weak man repair  
the wear and tear of his daily work4    
,the man or woman with limited strength 
and  a  less  vigorous  functional      
system would require a longer time in   
which to recuperate4 ,therefore1 what   
would hold good in the case of such  an 
extraordinary  man  as ,mr4  ,edison    
cannot be depended upon in the case of  
the average man or woman1 and certainly 
will not meet the needs of those who are
 debilitated and striving to build      

vitality4  ,generally speaking1         
therefore1 ,i maintain that most people 
at the present day sleep too little     
rather than too much4 ,i would not      
stipulate  any special number of hours  
for sleeping but ,i would advise        
everyone to secure as much sleep as he  
requires4 ,it has often  been said  that
  if  you sleep too much you will be    
stupid as a result4 ,such results are   
usually brought about by sleeping in    
unsatisfactory environment1 particularly
 in stuffy rooms in which the air is    
vitiated and really unfit to breathe4 ,i
 cannot imagine one feeling stupid as  a
 result  of  oversleeping  when sleeping
 out-of-doors1 or when the supply of air
 is absolutely fresh4 ,excessive heat   
would probably be conducive to          
restlessness1  but  this  is purely a   
detail which ,i shall take up later4    
,under natural and healthful conditions 
one will rarely sleep too much4 ,if you 
sleep until you  wake up naturally there
 is little danger of your sleeping too  

much4 ,without doubt most people need   
from seven to eight hours' sleep2 some  
of  them need more1 particularly women  
and children1 who in many cases require 
from nine to ten hours' sleep or even   
more4 ,these are general  statements4   
,individual exceptions will be many1    
but1 as ,i have said1 it will be found  
that those who need less sleep are  men 
and  women  of  extraordinary vitality4 
,the quality of sleep is really more    
important than the duration of sleep4   
,it is quality or depth of sleep that is
 really  what  counts1 and  to secure   
this it is necessary that certain       
healthful conditions be observed4 ,the  
first of these is a normal  condition   
of  physical  or muscular fatigue4 ,this
 is easily distinguished from nervous   
fatigue or exhaustion in which the      
entire system is more or less upset4    
,abnormal states  of this sort arise    
from excitement1 excessive mental work1 
or other conditions involving severe    
nerve strain4 ,this nervous fatigue is  

not  usually conducive to sleep1 but a  
tired condition of the muscles of the   
body generally1 as a result of natural  
physical activity1 is always favorable  
to sleep4 ,many who complain of         
insomnia1 therefore1 would often be able
 to remedy their trouble by the simple  
expedient of a  long walk1  covering    
sufficient distance to bring about the  
physical fatigue which makes sleep      
possible4 ,conditions of air1           
temperature and  bed covering  are  also
 important factors in connection with   
the quality of sleep4  ,if you are a    
sound sleeper it may be possible for you
 to secure more benefit from three to   
four hours' sleep than a shallow sleeper
  may secure in eight hours of a lighter
 degree of sleep4 ,this extreme depth of
 sleep means complete rest for the      
brain1 absolute loss of consciousness1  
and1 to a certain extent1 loss of       
sensibility in respect to our senses4   
,in the lighter degree of sleep certain 
parts of the brain may  be  at  rest1   

while others are more or less active4   
,dreaming represents a state of partial 
consciousness rather than a condition of
 complete rest1 inasmuch as various     
parts of the brain are active4 ,one may 
thus be conscious of his dreams4 ,there 
is no doubt1 however1 that in other     
cases various parts of the brain may be 
active though we may not be conscious of
 their activity4 ,we have all heard of  
instances where mathematical problems   
appear  to have been worked out during  
sleep1 and we have heard of musical     
compositions  and  poems  being         
produced during  sleep4  ,all  these    
phenomena represent a condition in which
 one is partly asleep and partly awake2 
in other words1 some parts of the brain 
are active and others are  asleep4 ,in  
extreme depth of sleep when all the     
mental faculties are at rest1 the       
energies are relaxed1 and the activities
 of the body are at a low  ebb2 it is   
such sound sleep that makes for rapid   
recuperation4 ,the deepest sleep        

generally occurs within the first few   
hours after falling to  sleep1 and it   
gradually becomes lighter and lighter in
 degree until consciousness is reached4 
,dreams1 therefore1 represent  partial  
consciousness  and usually appear in the
 earlier hours of the morning4 ,when one
 states that he dreams all night he is  
invariably mistaken4 ,one  may  seem  to
  live over periods of days and even    
years in a dream1 the actual duration of
 which may be measured in  minutes4     
,the  chances  are  that  the  dreamer  
enjoyed a sound sleep before his        
dreaming commenced4  ,although ,i have  
said that depth of sleep is more        
important than the duration of sleep1   
yet it is true that  when  one  sleeps  
very  soundly he usually sleeps longer4 
,in other words1 when one reaches great 
depth of sleep the transition to the    
period of wakefulness is only gradual1  
and it requires a longer time to        
complete the sleep and wake up than it  
would if one did not sleep so deeply1   

or1 as we would say1 so soundly4 ,it    
will be found that healthy children1 who
 unquestionably sleep very soundly1 also
 sleep for many hours at a time4 ,they  
may have dreams but these occur in the  
later hours of sleep1 as every mother   
has observed4 ,the man or woman well    
advanced in years who can secure the    
same depth of sleep that a vigorous     
child en joys will undoubtedly spend the
 bigger part of the night in sleep and  
will acquire exceptional vitality as a  
result4  ,bodily rest1 even without     
sleep1 is undoubtedly of great value for
 purposes of recuperation4 ,to  a       
certain  extent  such  rest1 especially 
if associated with a state of very      
complete relaxation of the muscles1 will
 make it possible  to  take  less  sleep
  without serious  devitalizing results4
 ,the man or woman who suffers from     
insomnia should learn that he can       
recuperate  to  a  considerable extent  
through  simple  physical relaxation    
without the unconsciousness of sleep4   

,undoubtedly the physical inactivity    
common among civilized races has  much  
to  do  with  their ability to keep late
 hours4 ,but of course this involves    
more or less nerve strain4 ,the brain   
does not get sufficient rest1 and the   
loss of sleep involves such an          
expenditure of energy through the brain 
as to constitute a serious drain upon   
the nervous system4 ,even though rest   
for the body during consciousness is of 
certain value1 it cannot go very far in 
taking the place of true sleep4 ,to  the
  higher  centers  of  the  brain  and  
nervous system an opportunity must be   
given for the complete relaxation that  
comes only with the entire loss of      
consciousness4  ,as ,i have already     
said1 those who are lacking in vitality 
and who are trying to build strength    
need  more  sleep  than  those  who  are
 already strong4 ,especially those who  
find it difficult to sleep need         
additional nervous strength and should  
carefully observes rules that will      

promote sleep4 ,one will often hear     
sufferers from insomnia complain that   
they never sleep6 ,they are convinced   
that night after night and week after   
week passes without their being able to 
close their eyes in slumber4 ,they are  
deluded in every case1 because they     
could not maintain  life  for  more than
 five or six days if this were true4    
,the fact is that they drop off to sleep
 and then awaken without being conscious
  that  they  have  been asleep4 ,at the
 same time1 in all such conditions1 it  
is necessary to improve the quality of  
sleep so that it will be truly          
refreshing4  ,i  have already referred  
to the influence of good healthy        
muscular fatigue as a means of enabling 
one to sleep4 ,walking and  out-of-door 
life  will  in almost every case make   
the nervous man or woman sleep like a   
child4 ,one should not be too fatigued1 
but sufficiently so to thoroughly enjoy 
the sensation of lying down4 ,one cannot
 truly enjoy sleep except when he has   

reached this condition of bodily        
fatigue4  ,to  induce  this1  ,i  would 
recommend a walk in the evening before  
going to bed1 covering several miles4   
,although walking for health should     
ordinarily be  brisk  enough  to        
stimulate breathing and arouse an active
 circulation1 thus strengthening the    
internal organs1 for the purpose of     
promoting drowsiness  the  last mile or 
two of the evening walk should          
preferably be very slow4 ,fast movements
 are stimulating  to  mind  and  nerves4
  ,slow  movements  have  a sedative    
effect4 ,by walking very slowly as if   
one were tired the desired effect of    
fatigue is more satisfactorily secured4 
,one imagines the need of rest under    
such conditions4  ,the quality of the   
air is another important factor1 though 
,i need not dwell upon  that  here4     
,the  air  you  breathe  during  sleep  
should be especially fresh and pure1    
particularly so because of the more     
shallow character of the breathing4 ,if 

you are in a room1 all the windows      
should be open as wide as possible4 ,if 
you have a covered balcony or porch1 or 
if you can avail yourself of a flat     
roof1  it  is always  advisable  to     
sleep out-of-doors4 ,the increased      
vitality will more than repay you for   
your  trouble4  ,there  is  something   
about out-of-door  sleeping  that       
vitalizes1 energizes1 and refreshes one 
to an unusual extent4  ,circulation is  
another important factor in sound sleep1
 especially for nervous persons4 ,many  
of those who complain  of  an  inability
  to sleep suffer more or less from     
congestion of blood in the brain2 also  
they complain of cold feet or cold hands
 and feet4 ,in such instances1 warm feet
 will often bring a solution of the     
problem4 ,in some instances drinking a  
half cup of hot milk or hot water before
 going to  bed  will draw  the blood    
from the brain and enable one to sleep4 
,a hot foot bath before going to bed    
will do the same thing1 or one may use a

 hot-water bag or  hot flatiron wrapped 
up in flannels1 or even a hot brick     
treated in the same way1 to keep the    
feet warm when in bed4 ,in extreme cases
  it might  be advisable to apply cold  
packs to the head while applying heat to
 the feet or when taking the hot foot   
bath4  ,another measure of special value
 for nervous persons is a bath at the   
temperature of the body1 to be taken    
for  a  half-hour  before  going to     
sleep4 ,in cases of extreme excitement1 
anger or nervousness this bath is       
invaluable4 ,fill the tub with water at 
#if  degrees  ,fahrenheit  or #ih       
degrees ,fahrenheit4 ,you can remain in 
this bath for several hours without     
harm1 for it is neither weakening nor   
stimulating4 ,it has  a soothing effect 
upon the nerves and is even valuable in 
preventing attacks of hysteria  or      
other  nervous  difficulties4  ,this    
particular bath  is  so effective in    
hospitals for the insane that it has    
frequently obviated the use of padded   

cells and straight jackets4 ,it is just 
as effective  for the nervous person who
 wishes to overcome the excitement that 
is preventing sleep4 ,a half-hour bath  
should be sufficient for ordinary       
purposes4 ,another remedy of great value
 for soothing the nerves is the air     
bath4 ,i have referred to this in       
another part  of  this  volume1  but  it
  is extremely valuable for quieting the
 nerves in cases of insomnia4 ,if the   
room is comfortably warm1 an air bath   
can be  advantageously  taken  for half 
an hour before going to bed4  ,one of   
the most valuable remedies for those    
suffering from sleeplessness is to lie  
in an air bath during the entire  night4
  ,this  idea  can  be carried out very 
easily by raising the bed covering in   
such a way as to remove its weight from 
the body1 thus providing what  we  might
  call  a chamber of air in which to    
sleep4 ,with the aid of a large         
safety-pin or a horse-blanket           
safety-pin1 the bed clothing may be kept

 thus suspended4 ,the safety-pin is     
pinned through all the coverings in the 
centre of the bed and then by means of a
 string passing  through  the           
safety-pin  and running from the top of 
the head of the bed to the top of the   
foot of the bed the bed covering can    
easily be raised to the desired  height4
 ,the appearance of the bed is then     
somewhat like that of a small tent4 ,one
 may not feel warm immediately after    
entering1 if the weather is cold1  but  
if the covering is thick enough and the 
air is entirely excluded1 a perfect air 
bath1 warm and comfortable1 can be      
enjoyed during  the  entire night4 ,the 
head1 of course1 will keep its usual    
position outside of the  covers4  ,no   
underclothing  or  night  clothing      
should  be  worn  when attempting to    
carry out this idea4  ,the problems     
associated with covering are of         
considerable importance4 ,many people   
are unable  to  sleep  because  of  cold
  feet  and  many are overheated by an  

excess of covering4 ,it should not be   
necessary to bury one's self underneath 
a heavy load of covers in order to keep 
the feet warm4 ,use as little covering  
as possible and still maintain the      
bodily warmth4 ,eider-down bed covers   
are very valuable because  of their     
light weight and great warmth-retaining 
qualities4 ,overheating during sleep    
produces restlessness  and  robs  one   
of  the  sense  of refreshment  on      
awakening4 ,the question of cold feet ,i
 have already dealt with4 ,the          
difficulty1 in most cases1 is one of    
defective circulation before  going  to 
bed4 ,if one will be sure that his feet 
are warm and his circulation good before
 retiring to bed he will invariably have
 no trouble of this kind1 even during   
winter time4 ,i do not mean that one    
should be chilled by insufficient       
bedding1 but ,i certainly would advise  
as little covering as is compatible with
 a comfortable degree of warmth4  ,the  
feather beds1 much used in ,europe1 are 

undesirable1 as they are unsanitary and 
are too warm for nearly all seasons of  
the year4 ,it is always best to sleep   
between clean linen sheets4 ,for        
purposes of warmth1 however1 bear in    
mind that cotton is  of  very  little   
value1  whereas animal-product covers   
such as wool and down1 or feathers1 are 
exceptionally warm4 ,cotton comforters  
in cold weather are very  heavy1 but    
cold1 whereas woolen blankets1          
wool-filled comforters or down- filled  
comforters are warm1 but light4 ,a      
warmth without weight  should be  the   
chief consideration in cold weather4    
,and in using woolen coverings you can  
get sufficient warmth without much      
weight and with the very least  quantity
 of covering4 ,in summer use only a     
single woolen blanket or a light cotton 
coverlet over the sheet4 ,when the      
nights are hot and sultry  it  would be 
well to use no covering of any kind4    
,for warmth in winter special attention 
should be given to warm fabrics         

underneath the lower sheet as well  as  
the  coverings4  ,one  may become       
chilled from underneath if lying upon a 
thin mattress or an uncovered mattress4 
,a wool-filled comforter1 or double     
woolen blanket1 placed  over the        
mattress and under the sheet will       
contribute greatly to one's warmth4 ,if 
the mattress is of proper thickness one 
can  be comfortable  with less covering 
and therefore less weight4 ,however1 ,i 
would suggest as a better plan the one  
that ,i have presented of sleeping in  a
  virtual  air bath the whole night     
through4  ,the use of a pillow is       
necessary in nearly all cases4 ,when one
 is sleeping on his back a pillow is    
certainly an objectionable feature4  ,it
 tips the head forward and is conducive 
to round shoulders4 ,a pillow is of     
value when sleeping on the side or in   
the partial  face-downward position1 as 
indicated in the illustration4  ,the    
accompanying illustration shows a       
special position that ,i can recommend  

for securing restful sleep and for      
insuring deeper respiration4  ,in this  
position you sleep with the body tipped 
forward partly upon the chest1 and on   
the forearm1 with one elbow just back of
 the  body  and  hand under the waist4  
,the knee of the upper leg will be drawn
 up somewhat4 ,while this is a very     
comfortable position its chief advantage
 lies in  the effect upon the           
respiration4 ,it will be noted that in  
this position the organs lying below the
 diaphragm are placed in a suspended    
position1  so to speak4 ,the stomach and
 other organs by their own weight pull  
downward from the diaphragm1 thus       
naturally allowing more space  in  the  
lungs1 and particularly in the lower    
part of the lungs4 ,through the simple  
effect of gravitation1 therefore1 this  
position  allows  one  to  breathe  a   
larger amount of air through the entire 
night4 ,one may turn from one side to   
the other in order to change the        
position1 as it  will  be  equally      

comfortable on right or left sides4 ,in 
cases where there is weakness of the    
heart the left-side position can not be 
recommended if discomfort of any sort is
 noticed4  ,one often hears a reference 
to beauty sleep and is often asked3 ,is 
it really true that an hour of sleep    
before midnight is equal to  two hours  
after midnight8 ,there are many writers 
who claim that the time when you sleep  
matters but little if you secure a      
sufficient amount of sleep4 ,it is      
doubtful1 however1 if this view is      
absolutely correct4 ,i am inclined to   
lean towards the old-fashioned view as  
to the good  effect of  early retiring  
on beauty development that is based on  
health building4  ,in one sense1 it is  
reasonable to conclude that an hour of  
sleep before midnight is worth more than
 an hour  thereafter4  ,i  am  satisfied
  that there is greater exhaustion of   
the body from late than from normal     
hours1 and it is difficult to get the   
full benefit from sleep when going  to  

bed after midnight4 ,at least the nerve 
strain of artificial light tends to     
produce a certain degree  of  vital     
depletion  that  one would  not         
experience if his waking hours included 
only the daylight4 ,then again1 there is
  probably  some  mysterious  influence 
that  we do  not  fully comprehend which
 makes sleep at night more restful than 
sleep during the daylight4 ,those who go
 to bed at midnight  or thereafter  use 
several hours of daylight in the early  
morning for sleeping4 ,i realize that   
there are nocturnal animals and that the
 human race has developed  nocturnal    
habits to a certain extent1 but the     
human race and the animal life of the   
world generally have followed the habit 
through the ages  of  sleeping at night4
 ,without doubt a revolutionary change  
in this habit has more or less effect   
upon the restful character of our sleep4
 ,perhaps  the  mere question of light  
has much to do with it4 ,daylight is    
stimulating4 ,light has a  chemical     

action  and  tends to  stimulate  animal
  metabolism4 ,darkness1 or the lack of 
light1 tends to a restful condition4    
,without doubt this question of light   
has much to do with the supposed        
benefits  of sleep before midnight4 ,the
 old saying that early to bed and early 
to rise makes a man healthy1 wealthy and
 wise  may  not  hold  true  in  the    
matter of wisdom and wealth in all      
cases1 but there is no doubt it has much
 to do with the development of health   
and vitality4  ,,chapter ,,xx3          
,mind-,the ,master-force for ,health or 
,disease  ,we hear of many miraculous   
achievements in the building of health  
and the cure of disease through mental  
influence4 ,the mind is unquestionably a
 master-force4 ,i will not go so far as 
to say it is limitless1 for certainly a 
hungry man cannot imagine he is eating a
  dinner  and secure  the same benefits 
that he would from the meal itself4 ,nor
 can a man who is passing away into the 
other world1 through a definite vital   

defect1 bring back life through mental  
force4  ,but we should remember that    
many diseases are to a great extent     
imaginary4 ,and some of those not       
actually imaginary  may  at  least  be  
brought about through fears that are the
 results of abnormal delusions4 ,and    
where such diseases are combated by     
mental forces of the right sort1 a  cure
 can be effected in many instances4 ,in 
numerous cases1 also1 it is well to     
remember that the mental state is the   
actual  cause  of disease4  ,you become 
blue1 hopeless and to a certain extent  
helpless4 ,you see nothing in the       
future4 ,life is dull4 ,ambition1       
enthusiasm1 have all disappeared4 ,it   
would not be at all difficult for this  
state of mind to bring about disease in 
some form4  ,health1 strength1 vitality 
of the right sort1 should radiate all   
the elements and forces  associated     
with  life's  most  valuable            
possessions4 ,happiness and health are  
close friends4 ,it is very difficult to 

be gloomy and miserable if you are      
healthy4 ,it is perhaps even more       
difficult to be healthy if you are      
gloomy and mentally ugly4  ,therefore it
 is a wise precaution to cultivate a    
hopeful spirit4 ,if the day is gloomy1  
if the sun  is  obscured  by  clouds1   
then  develop  the sunshine in your own 
spirit4 ,try to radiate good cheer4 ,by 
seeking to cheer up others you will     
cheer  yourself  up1  for  always  when 
we help others1 we inevitably help      
ourselves1 though this should not be our
 main purpose in the action4 ,when we   
try to build up the characters1 improve 
the morals and add to the mental and    
physical stability of others our efforts
 develop our own powers4 ,therefore1 the
 best way to help  yourself is to help  
others4  ,we have a remarkable          
exemplification of the value of mental  
influence in what is known as ,christian
 ,science4 ,even the most prejudiced    
enemy  of this cult will admit that many
 remarkable cures have been accomplished

 through the principles it advocates4   
,these cures alone  indicate clearly    
that the mind is a dominating force that
 works for good or for evil4 ,they prove
 that your thoughts are building up or  
tearing  down your  vital forces2 that  
to a certain extent ,thoughts are       
things1 that good thoughts are a real   
tangible  influence  for  developing    
mental or  physical force1 and-that bad 
thoughts have an opposite influence4 ,it
 is well for each one of us to determine
 clearly whether the thoughts that  fill
  our minds each day are constructive or
 destructive in nature4  ,your thoughts 
can actually destroy you4 ,they can kill
 you as unerringly as a bullet fired    
from a rifle4 ,keep this fact  very     
definitely  before you1 and try to make 
your thoughts each day the means of     
adding to your life forces4 ,there are  
many emotions that  are  harbored  on   
occasions1 which are devitalizing and   
destructive4  ,we are all1 to a certain 
extent1 slaves of habit1 whether good or

 bad4 ,for instance1 there is the       
worrying habit1 for worry is really  a  
habit4 ,therefore1 it is a splendid plan
 to become slaves of good habits4 ,one  
who has acquired the chronic habit of   
worrying needs a mental antiseptic4     
,worry never benefited anyone2 it has   
brought thousands to an untimely grave4 
,to give prolonged and grave thought to 
a problem that may come into your life1 
with the view of forming an intelligent 
conclusion1 should not be called worry1 
but anxiety4 ,there is a very great     
difference between worry and            
concentrated study of a vexing problem4 
,the characteristic of worry is a       
tendency  to  brood  anxiously over     
fancied  troubles4  ,the typical        
worrying mind will take mere trifles and
 magnify them until they become         
monumental difficulties4 ,many acquire  
the habit  of  going  over and over     
again1 and still again1 the various     
unpleasant experiences which they have  
passed through during life4 ,this       

inclination is  baneful  in its         
influence1 ,to such persons ,i would    
say1 eliminate the past4 ,try the       
forgetting habit1 cultivate health and  
along with it  good  cheer4  ,make your 
mind a blank so far as the past is      
concerned1 and fill it with uplifting   
thoughts for the present and the future4
 ,worry is a mental poison1 the toxic   
element produced in the mind by         
retention of waste matter1 thoughts of  
the dead past that should have been     
eliminated with the passing of out-worn 
periods of existence4  ,self-pity is    
another evil4 ,it is closely allied to  
worry4 ,there are many who cultivate a  
mental attitude of this sort  because   
of  the  sorrows through which they have
 passed4 ,such individuals find their   
chief delight in portraying1 in vivid   
details1 the terrific  sufferings  which
 they have had to endure4 ,no one has   
suffered quite so much as they have4    
,they harrow their friends by going     
over  frequently  and  persistently the 

long1 gruesome details of their awful   
past4 ,this habit is destructive to an  
extreme degree4  ,why  harbor  past     
experiences  that only  bring sorrows to
 mind8 ,why add to the bitterness of    
your daily life by  dragging  up  the   
lamentable  past8  ,why  pass  along  to
 your  friends  and acquaintances pain1 
sorrow and gloom8 ,each human entity is 
a radiating power4 ,you have the        
capacity of passing around pain or      
happiness4  ,as  a rule1 when you ask a 
friend to have something with you your  
offer is supposed to bring good cheer4  
,you surely would not ask a friend  to  
have pain with you1 or share with you   
the gall of bitter1 experiences through 
which you have lived4 ,therefore1 if you
 are the victim of self-pity and if your
 own past sufferings discolor your every
 pleasant thought1 at least do not taint
 the minds of your friends4 ,at least   
keep  your  direful broodings to        
yourself if you are determined to retain
 them4 ,it is1 however1 far wiser and   

manlier to avoid such thoughts1  in     
which  case  your memory of these       
torturing experiences will gradually    
fade away4 ,live in the future and      
forget the past4 ,the  man  or  woman   
who  lives  in  the future1 and for the 
future1 will invariably be optimistic   
and cheerful4 ,it is a good habit to    
cultivate4   ,then there is a mental    
poison called anger4 ,avoid it as you   
would a venomous snake4 ,it has indeed  
been said by scientists that the venom  
of the snake is developed through anger1
 induced by impure circulation1 for in  
reptiles the pure arterial blood mixes  
in the imperfectly  formed heart with   
the impure venous blood4 ,scientists    
have also stated that anger produces a  
poison in the perspiration that emanates
 from  the human  body4 ,this may or may
 not be true1 but there is no question1 
however1 about anger being a mental     
poison4 ,it represents a tremendous     
waste  of  nervous energy4 ,to be sure1 
there may be occasions when anger is    

justified1 when it is actually          
desirable1 but such occasions are rare4 
,learn to  master such emotions4 ,get   
control of your feelings and mental     
states4 ,avoid useless anger definitely 
and finally4 ,it usually indicates a    
lack of mental control1 and should be   
recognized as a destructive force to be 
carefully avoided4  ,hate is1 to a      
certain extent1 synonymous with anger4  
,one may call it anger in a chronic     
form4 ,hate and the personal enmities   
associated with it develop emotions and 
characteristics that unquestionably have
 a destructive influence4 ,why hate     
anybody8 ,why  waste  your  nervous     
energies  by trying to get even with a  
fancied enemy8 ,a tremendous amount of  
human energy is wasted in this manner4  
,you may be impressed with the idea that
 someone has wronged you4 ,you lie awake
 at night forming plans for getting     
even4 ,every mental effort  spent  in   
this direction  is  not  only           
destructive to body1 mind and character1

 but it represents a waste of nervous   
energy4 ,one's life should be so filled 
with useful activities that no time will
 be left for a waste of this sort4 ,show
 me a man who spends his time and       
efforts trying to get even with his     
supposed enemies1 and ,i will show you a
 shining example of failure4 ,no man can
 succeed who wastes his nervous forces  
in this manner4  ,then there is the     
poison of avarice4 ,financial gain seems
 to be the one end and aim of many      
ambitious men4 ,they struggle day after 
day and  year after year in the         
whirlpool of perverted enthusiasm1      
looking continuously for wealth and     
still more wealth4 ,but there is        
something more in  life than money4     
,health1 for instance1 is worth a       
thousand times1 and self-respect should 
be rated a million times1 more than     
money4 ,do not  allow  a struggle of    
this sort to enslave you4 ,do not allow 
pursuits of any sort to interfere with  
the development and maintenance of those

  powers  that indicate superior manhood
 and womanhood4 ,it is also well to     
avoid the complaining and critical      
spirit4 ,you will find frequent         
references in  the ,good ,book to what  
might be termed the thankful spirit4 ,it
 commands us to be thankful for what we 
have received4 ,and whether or not the  
tenets of theology appeal to you1 the   
thought presented is of the greatest    
value4 ,if you can be thrilled each day 
with gladness because of the remembrance
 of pleasures that you have enjoyed the 
previous day the mental influence will  
be invaluable4 ,being thankful for what 
you have received does  not necessarily 
indicate that you should not strive for 
more and better things4 ,dissatisfaction
 or discontent is not always necessary  
to spur one on to added powers and      
responsibilities4 ,avoid the complaining
 spirit1 which will add gloom and       
despair to your life1 no matter what    
may  be  your environment4 ,be thankful 
for the favors and opportunities that   

may have come to you1 be they large or  
small1 and your mental  attitude  in    
this respect will represent a potent    
health-building influence4  ,envy is    
another evil it will be well to avoid1  
largely because it is inspired by       
selfish attributes4 ,do not envy others 
the joy  of possessions that may be     
theirs4 ,happiness1 after all1 is worth 
but little if  it  comes  unearned4     
,life's  greatest  pleasures  are       
secured  only  through intelligent and  
diligent efforts4 ,they come as the     
results of hard work4 ,a man who        
inherits great wealth secures little or 
no benefit  from  it4 ,it adds but      
little to his pleasure in life1 for the 
greatest possible happiness comes from  
the pursuit rather than the attainment  
of an  object4 ,more happiness comes    
from the pursuit of wealth or pleasure  
than from its actual attainment4 ,let   
the attainment of truth be your aim4    
,truth  is magnificent4 ,it is          
tremendously weighted with power4       

,whatever your ambitions or hopes in    
life may be1 seek for the truth4 ,in    
some cases the road that leads to this  
goal may be devious and hard to follow4 
,dangers of all sorts may beset you1 as 
you struggle along  the  rugged  pathway
  that leads to truth1 but the rewards  
will amply repay you for every effort4  
,don't be a leaner4 ,try to stand alone4
 ,be yourself4 ,bring out your own      
personal characteristics1 do not be a   
stereotype1 a parrot1 a  copy4 ,let     
others live their own lives1 but you see
 to it that you live yours4 ,many of our
 public schools are turning out         
factory-made human  beings2 each pupil1 
as far as possible1 a duplicate of every
 other4 ,they are educational brick     
factories tuning out their  products    
stamped  exactly alike4 ,individuality  
is crushed out4 ,now the child is not so
 much like clay to be molded into any   
form1 as it is like a precious crystal1 
that must  be shaped with regard to its 
original nature4 ,each human soul is an 

uncut diamond4  ,it  often  has  within 
it  capacities  and  powers which1  if  
developed1 might achieve results which  
we now expect only from exceptional     
human beings4 ,therefore2 be yourself4  
,hold up your head1  throw  back your   
shoulders2 remember that the earth and  
all that is thereon belongs to you4     
,anyway1 it is well to be inspired by   
such a thought4 ,it  is  the proper     
mental attitude4 ,life is a hard battle1
 and the rewards are to the strong and  
courageous4 ,be inspired by the         
dominating determination to get all     
there is in your life4 ,develop all your
 capacities and powers to their utmost  
limit1 and then you can rest assured1   
that  every  thought that stirs your    
soul will be upbuilding rather than     
destructive in nature4  ,,chapter ,,xxi3
 ,the ,laugh ,cure  ,the physiological  
effects of the mechanical and mental    
processes involved in laughing are not  
generally understood and appreciated4   
,the laugh cure is a reality1 for it is 

a remedy of very great value4 ,many a   
man1 placed in a trying  situation1     
would  have  been  saved  from tragical 
consequences if he could have found some
 means of arousing the emotions         
expressed in a good hearty laugh4       
,naturally there may be times in life   
when a laugh is utterly impossible1 or  
may seem so4 ,nevertheless the          
inclination to stimulate the  emotions  
associated with laughter and good humor 
should be encouraged at every           
opportunity4 ,there is no question that 
laughter  has  valuable vitalizing      
qualities4 ,it undoubtedly adds to one's
 stamina4 ,it gives one a hopeful       
spirit4 ,it leads one to look upon the  
bright side of life4 ,when you  can     
laugh1 the sun is shining regardless of 
how many clouds obscure the sky4 ,no    
matter what other efforts you may be    
making to build  strength  and vitality1
 do not allow the serious aide of life  
to occupy you continuously4  ,each day  
should have its laughing time1 or its   

many laughing times4 ,it is barely      
possible1 of course1 that laughing1 like
  any  other emotional expression1 would
 become tiresome if overdone1 but ,i am 
inclined to doubt the possibility of    
harmful effect under any circumstances4 
,all  work and no play makes ,jack a    
dull boy1 and the relaxation and        
recuperation that go with  laughing     
should  be  sought with  a  certain     
amount  of regularity4 ,if you cannot   
find recreation of this kind through any
 other source1 then attend a funny show4
 ,go to a theatre where merriment  is   
supreme4 ,on such occasions at least ,i 
would avoid tragedies or dramas that are
 inclined too much toward the sorrowful 
side of life4  ,personally1 ,i have     
never had much use for plays of this    
sort4 ,there are slough serious         
experiences in life without searching   
for recreation in  the  sorrows of      
others1 which are1 after all1 only the  
expression of the imagination of some   
brooding dramatist4 ,some abnormal      

characters  find  pleasure  in misery4  
,i have heard some women say that they  
enjoyed a good cry so much1 and that    
crying dramas were just grand4 ,but ,i  
have been unable  to discover anything  
rational in such sentiments4  ,i may    
say1 however1 that in a sense there is a
 certain basis for this sentiment under 
certain circumstances4 ,for crying1 like
 laughter1 has the physiological effect 
of producing a relaxation of tense      
nerves4 ,there is a fundamental basis   
for crying1 but this applies  only  to  
exceptional instances in which there is 
too much nervous tension4 ,when nerves  
are strained to the breaking point1     
crying  will  bring  about a  state  of 
relaxation1 and one will feel better4   
,if there are times of strain when      
laughter is utterly impossible1 then    
crying might  even  be beneficial4 ,the 
effect on the breathing is very much the
 same in both cases1 and there is a     
curious similarity in  the  action  of  
the diaphragm  and  the mechanical      

character of the expulsion of the       
breath4 ,looking tat a person from      
behind1 one cannot tell whether he is   
laughing or  crying4  ,both produce     
relaxation of the nerves1 both increase 
the activity of the lungs1 and both     
involve a form of gymnastics for the    
diaphragm  and  entire breathing        
apparatus4  ,but1 while crying offers   
relief from extreme tension or grief1 it
 does not justify crying for the        
so-called pleasure derived from  it4    
,laughter is a pleasure1 in itself1 as  
well as a symptom of merriment4 ,it is  
the expression of keen1 bounding joy4   
,it is  an  emotive manifestation  that 
stirs one's whole nature and vitalizes  
every part of the body4 ,there is a     
sound1 physiological basis for          
amusements that make us  laugh4  ,taking
 the world over1 incalculable sums of   
money are spent for amusements that make
 us laugh1 and it is money well spent4  
,it is a sound  and  healthy instinct   
that leads the tired business man or the

 tired laborer to seek for              
mirth-provoking recreations4            
,professional funny  men  like  ,john   
,bunny and ,charles ,chaplin undoubtedly
 add to the health of the human race1   
and they add  to  the  vitality  of     
those in  whom  they  stimulate         
laughter4 ,i feel sorry for anyone who  
has lost the power to laugh freely and  
heartily4 ,when a man has brooded  so   
much over  the  sorrows  and miseries of
 life that he can no longer laugh1 his  
condition is indeed serious4  ,laugh and
 the world laughs with you2 weep and you
 weep alone1 is one of the truest things
 that ,ella ,wheeler ,wilcox ever said4 
,for a laugh that is spontaneous and    
heartfelt is truly contagious1 and in   
your little world1 the circle of  your  
friends1  laughing  brings  a  rich     
reward  in increasing your own happiness
 as well as theirs4  ,the bodily        
expression and mechanical efforts that  
go with happiness will often induce the 
feelings and emotions associated        

therewith4  ,to  prove the accuracy of  
this statement1 some morning when you   
are feeling especially gloomy and       
unpleasant1 look into your mirror  and  
go through  the process of trying to    
make yourself smile4 ,screw up your     
features in such a manner as to force   
the required contractions of the facial 
muscles4 ,if you continue your efforts  
long enough you will surely be rewarded 
by a real smile1 and with the sense of  
good cheer that a smile will  bring4    
,you will make the surprising discovery 
at it is no longer an effort1 for you   
will smile spontaneously4  ,to go even  
further try the laugh cure in the       
following manner4 ,first of all assume a
 laughing position1 in order to laugh   
properly and to secure the best results4
 ,stand with feet far apart1 and with   
the knees slightly bent4 ,now bring the 
palms of both hands down and slap them  
vigorously on the legs just above the   
knees1 and then swing your bent arms    
overhead1 making a noise as nearly as   

possible like laughing4 ,yes1 you are   
quite right1 it will sound very much    
like a cold stage laugh at first1 and   
you will have to force it1 but as you go
 on with  the experiment  it  will      
gradually become more natural4 ,continue
 this long enough and ,i defy anyone to 
differentiate the emotions aroused from 
those  associated  with  a real1        
spontaneous laugh4  ,in fact1 if you    
have company while you are going through
 this process1 ,i will guarantee that   
they will soon be guffawing loudly and  
violently4 ,this experiment is an       
excellent one to thy on a company that  
is especially dull and in need of       
something unusual to awaken the  spirit 
of  good cheer4  ,,chapter ,,xxii3      
,singing-,the ,great ,tonic  ,singing   
was designed by the ,creator as a means 
of giving vent to joyous emotions4 ,when
 one is overflowing with happiness it is
 entirely  natural for him to break     
forth into song4 ,therefore when you    
sing the bodily mechanical efforts      

associated therewith are naturally      
inclined  to arouse the mental attitude 
of joy1 delight and allied emotions4 ,i 
have already  explained  the  tremendous
  value  of  certain  bodily positions  
and mechanical efforts as a means of    
influencing the mental attitude4 ,if    
singing is naturally the expression of  
joy1 then by forcing oneself to sing    
when mentally downcast one encourages1  
and at times actually produces1         
happiness and good cheer4  ,but it is   
not only for its influence upon the mind
 that singing is valuable4 ,it is a     
physical exercise requiring considerable
 effort4  ,it wakes up the diaphragm4   
,it promotes active circulation4 ,it    
improves digestion4 ,therefore it has a 
double value for stimulating the        
physical as well as the mental          
functions4 ,i would by all means        
encourage every inclination towards     
physical efforts of this sort4          
,remember that the cultivation of the   
singing voice especially requires the   

expansion of the lungs4 ,it means that  
breathing exercises of unusual value    
will be practiced diligently and        
persistently on every occasion that you 
exercise your vocal powers4 ,it not only
 affects the lungs but the action of the
 diaphragm involved1 and serves to      
massage1 stimulate and invigorate the   
internal organs lying underneath4       
,there is  no  need  to dilate upon the 
value of exercise of this sort1 for ,i  
have referred to this aspect of the     
question in a previous chapter4  ,if you
 have no special knowledge or training  
in the use of the singing voice1 then   
simply do your best4 ,sing at every     
opportunity4 ,if  there is no music in  
your voice do not allow this to         
discourage you4 ,follow out the idea    
that singing is an exercise pure and    
simple4  ,let  your friends understand  
that you are not impressed with your    
vocal ability1 but that it is simply a  
form of exercise  you  take  with       
religious regularity4 ,naturally if you 

can secure the opportunities associated 
with a musical education you are to be  
congratulated1  and  musical training   
largely devoted to vocal culture is far 
more valuable in its influence upon     
physical and mental powers than when    
limited to instrumental work4  ,even    
apart from singing a good voice         
represents capital of great value4 ,any 
efforts that you make with a view to    
developing  the  singing  voice will    
improve the speaking voice to a similar 
degree4 ,effective speakers do not      
always have musical voices1 but all     
good  singers  possess  good speaking   
voices4 ,therefore the work that you may
 do with a view to improving your       
singing voice will surely add to your   
vocal capital4  ,furthermore1 all the   
time spent in the development of your   
voice should be looked upon as a        
recreation4 ,if you can make voice      
culture  a  hobby1 so much the better4  
,there is really no better means of     
taking one away from oneself4 ,you will 

find no more effective means of         
diversion  from exhausting mental       
responsibilities1 since you cannot think
 of something else while devoting your  
entire attention to singing4  ,your     
mental attitude makes considerable      
difference in the results4 ,singing1 as 
,i have previously explained1 is an     
expression  of  joy4  ,to sing properly 
you should really be influenced by      
joyous emotions1 and1 though your       
musical efforts may be forced and       
mechanical in the beginning1 you will   
usually find that the delight ordinarily
 associated with vocal expression will  
soon appear as a  result  of  the       
physical and  mechanical efforts        
involved in the training of the voice4  
,naturally it is advisable to use the   
singing voice in the most advantageous  
manner1 if possible1 and it would       
therefore be well  to secure  the advice
 of competent instructors if you can1 or
 at least to gain what helpful          
information there is in books on the    

subject4  ,it  is1 of  course1          
impossible to give any detailed advice  
in this short chapter1 but ,i may say   
that ,i am engaged in the preparation of
  a  book on  vocal  culture which will 
deal with the subject in an unusually   
practical manner4 ,voice culture1 in    
many instances1 is a mysterious and     
intricate  study  that even many of its 
teachers do not seem to understand in   
every detail4 ,it is a notorious fact   
that many  so-called vocal  instructors1
  including some of the highest-priced  
members of the profession1 frequently   
ruin magnificent voices by wrong methods
 of instruction4 ,it is a simple  matter
 to build up a good voice1 but it is    
also a simple matter to ruin one by     
unnatural methods of training4  ,it is  
therefore well to learn to use the voice
 in a strictly natural manner1 and      
without any straining or forcing of the 
tone4 ,for instance1 it is advisable to 
avoid any constriction of the muscles of
 the throat2 that is to say1 there      

should be no tension in the throat when 
singing4 ,one should learn how to place 
the voice4 ,resonance is all-important4 
,many really good teachers differ as to 
the proper methods of using the voice4  
,although there may be a reasonable     
excuse for a difference on some of the  
minor details of voice culture1 yet     
there are certain fundamental principles
 upon which there should be a definite  
agreement1 and  it  is these basic      
principles which will be presented in   
the book to which ,i have just referred4
  ,at all events1 whether or not you    
desire to take up vocal culture in a    
serious way1 at least you should  make  
it  a  point  to  sing  at every        
opportunity4 ,break forth into song     
whenever the slightest excuse appears4  
,if your voice is harsh1 unpleasant  and
  reminds  your  friends of  a carpenter
 filing a saw1 do not be discouraged4   
,every vocal artist had to make a       
beginning4 ,no matter  how  bad  your   
efforts  may  be you  can probably      

recall voices that are still worse4     
,remember also that all voices improve  
with training4 ,it is  a  matter  of    
common agreement  among instructors that
 anyone who possesses a speaking voice  
can also learn to sing4 ,anyway1 at the 
worst1 your hours of practice can be  so
  arranged as to avoid annoying other   
people1 or you can adopt a method that  
,i have often used4 ,for instance1 when 
you are on a train1 or in a busy  centre
 of the city in which there is a        
combination of noises which will drown  
your own voice1 you can then sing or hum
 to your heart's content  without       
annoying others4 ,remember that humming1
 if you carry it out with sufficient    
breath to produce real resonance1 is    
practically as good as  singing for the 
training of the voice4  ,there is one   
particular point of special value1 and  
that is the advantage of singing when   
the stomach is empty4 ,vocal artists    
commonly refuse to sing immediately     
after eating4 ,your voice is free and   

full and clear when the stomach is      
empty4 ,a few minutes of singing before 
each meal  would enable one to digest   
his food far more satisfactorily4 ,it   
would also establish the mental attitude
 best suited to perfect digestion4      
,whenever you find responsibilities     
crowding upon you beyond your power to  
bear them1 or when you realize that     
your  mental  attitude  is sour1 crabbed
 and pessimistic1 then is the time to   
break forth into song4 ,nothing will    
bring about a pleasing change more      
quickly4 ,hum  a tune4  ,sing some      
popular song4 ,put your soul into your  
efforts as much as possible1 and you    
will literally be amazed at the value of
 this suggestion4   ,,chapter ,,xxiii3  
,the ,daily ,regimen  ,following is a   
brief summary of the suggestions in this
 volume which may be incorporated in the
 daily regimen3  ,rise from six to eight
 o'clock4 ,drink a cup of hot or cold   
water immediately upon arising4  ,take  
the thyroid-stimulating exercises4      

,follow by spine-strengthening movements
 in combination with the                
hot-water-drinking4  ,following these   
exercises a dry friction bath may be    
taken1 if desired2 also a cold bath4    
,the latter is not necessary to the same
  extent  while following the           
hot-water-drinking regimen as under     
ordinary circumstances4 ,the bath may be
 varied from time to time by taking a   
cold  sitz  bath instead of a complete  
bath4  ,before breakfast indulge in a   
good laugh or a little singing4  ,eat a 
light breakfast-preferably consisting   
chiefly of acid fruits1 such as oranges1
 apples1 pears1 grapefruit1 grapes1 etc4
  ,throughout the day while following   
your daily duties remember the          
suggestions in reference to proper      
position4  ,make  a  continuous  and    
never-ending fight to keep a straight   
spine4 ,hold the chin in1 down and      
backward1 with spine erect as nearly as 
possible1 whether sitting or standing4  
,be hopeful1 be cheerful1 but cultivate 

the fighting spirit4 ,you cannot have   
too much will power1 determination4     
,eat your first hearty meal between     
twelve and two o'clock1 depending upon  
the time at which you had breakfast4    
,from five  to  six  hours should elapse
 between meals to insure perfect        
digestion4 ,masticate thoroughly4 ,enjoy
 your food as much as possible4 ,do not 
eat without a keen appetite4  ,try to   
take a walk some time during the day4   
,remember during this walk to practice  
the thyroid-stimulating exercise-chin   
inward1  downward and backward while    
holding a deep full breath1 with the    
abdomen expanded4  ,do not forget the   
necessity of using liquids freely4 ,have
 water close at hand so that your thirst
 can easily be satisfied4  ,some time   
during the day1 if possible1 take some  
form of outdoor exercise which will     
compel deep full  breathing  similar  to
  that induced  by running4  ,try to get
 a good laugh or do a little singing    
before your evening meal4  ,your evening

 meal should be taken between six and   
eight o'clock1 depending upon the time  
of breakfast and lunch4 ,do not forget  
my suggestion for closing the meal with 
a little acid fruit4 ,a few spinal      
exercises1 a walk or a short run before 
retiring can be highly recommended4     
,during the evening1 if convenient1 take
 an air bath4  ,take a combination sun  
bath and air bath in the morning or at  
any time during the day that is         
convenient4 ,if you cannot take a       
regular sun bath wear light-colored     
clothing and walk on the sunny side of  
the street when outdoors to get the     
sun's rays through your clothing4  ,take
 a hot soap-and-water bath once or twice
 a week4  ,retire early enough to awake 
thoroughly refreshed at proper rising   
time without the warning of an alarm    
clock4  ,,the ,,end