,,vitality ,,supreme ,by ,b]n>r ,macfadd5 ,,preface ,! w> cry ( to-day 9 peace no less ?an 9 w> is = effici5cy4 ,we ne$ /rong]1 m capable m52 heal?i]1 sup]ior wom54 ,=ce is supreme-! k+ ( all mank9d4 ,& x is =ce t /&s back ( effici5cy1 = effici5cy1 fir/ ( all1 means p[]4 ,x comes f p[]1 & p[] ei!r comes directly f inh]itance or x is develop$ by an intellig5t application ( ! laws t control ! culture ( ! physique4 ,! value ( effici5cy is ev]y:]e recogniz$4 ,! great prizes ( life come only to ^? :o are effici5t4 ,^? :o desire capacities ( ?is sort mu/ recognize ! importance ( a /rong1 endur+ physique4 ,! body mu/ be develop$ completely1 spl5didly4 ,! buoyancy1 vivacity1 en]gy1 en?usiasm & ambition ord9>ily associat$ ) y\? c be ma9ta9$ ?r\gh middle age & 9 "s cases ev5 to old age4 ,if y\r ef=ts are to be cr[n$ ) ! halo ( success1 !y mu/ be spurr$ on by ! pulsat+ ?robb+ p[]s t accompany physical excell5ce4 ,^! truly extraord9>y *>act]i/ics come )\t ef=t to b few ( u1 b !y c be develop$1 atta9$ & ma9ta9$4 ,:y n ?rob ) sup]ior vitality6 ,:y n possess ! physical en]gy ( a "y lion8 ,= !n y w compel success4 ,y w /& l a wall if ne$ be1 or ru% ) ! =ce ( a *>g+ bison t[>ds ! desir$ a*ievem5ts4 ,?is book s5ds =? a message ( p>am\nt importance to ^? :o ne$ add$ effici5cy4 ,adh]5ce to ! pr9ciples laid d[n h]e9 w add to ! *>act]i/ics t insure spl5did a*ievem5ts4 ,!y w increase ! p[] ( y\r body & m9d & s\l4 ,!y w help ea* human entity to become a live p]sonality4 ,!y w enable y to live fully1 joy\sly4 ,!y w help y to feel1 enjoy1 suff]1 e mom5t ( ea* day4 ,x is only :5 y are ?us ?rill$ ) ! et]nal =ce ( life t y rea* ! highe/ p9nacle ( atta9able capacities & p[]s4 ,hidd5 =ces1 sometimes m>vel\s & my/]i\s1 lie )9 ne>ly e human s\l4 ,develop1 exp& & br+ out ^! lat5t p[]s4 ,make y\r body spl5did1 y\r m9d supreme2 = !n y become y\r real self1 y possess all y\r atta9able p[]s4 ,& m5 ?us develop$ possess a capital t c n be f9ancially measur$4 ,x is wor? inf9itely m ?an money4 ,)9 ! pages ( ?is volume ! pa?way lead+ to ^! gratify+ rew>ds is cle>ly describ$4 ,adh]e to ! pr9ciples set =? & a munific5t h>ve/ ( physical1 m5tal & spiritual atta9m5ts w surely be y\rs4 --,b]n>r ,macfadd5 ,,cont5ts ,,preface ,i4 ,,vitality--,,:at ,,is ,,x8 ,,ii4 ,,functional ,,activity-,,! ,,secret ,,( ,,p[] ,,iii4 ,,! ,,prop] ,,bodily ,,po/ure ,,iv4 ,,/imulat+ ,,! ,,s\rce ,,( ,,/am9a ,,& ,,vitality ,v4 ,,/raight5+ ,,& ,,/r5g!n+ ,,! ,,sp9e ,,vi4 ,,cleans+ ,,& ,,/imulat+ ,,! ,,alim5t>y ,,canal ,,vii4 ,,ex]cise ,,= ,,vitality ,,build+ ,,viii4 ,,h[ ,,to ,,brea! ,,ix4 ,,outdoor ,,life ,x4 ,,/r5g!n+ ,,! ,,/oma* ,,xi4 ,,pres]v+ ,,! ,,tee? ,,xii4 ,,h[ ,,to ,,eat ,,xiii4 ,,:at ,,to ,,eat ,,xiv4 ,,foods ,,9 ,,! ,,cure ,,( ,,con/ipation ,,xv4 ,,pressure ,,movem5ts ,,= ,,build+ ,,inn] ,,/r5g? ,,xvi4 ,,blood ,,purification ,,xvii4 ,,h9ts ,,on ,,ba?+ ,,xviii4 ,,"s ,,facts ,,ab\t ,,clo?+ ,,xix4 ,,sugge/ions ,,ab\t ,,sleep ,,xx4 ,,m9d--,,! ,,ma/]-,,=ce ,,= ,,heal? ,,or ,,disease ,,xxi4 ,,! ,,laugh ,,cure ,,xxii4 ,,s++-,,! ,,great ,,tonic ,,xxiii4 ,,! ,,daily ,,regim5 ,,*apt] ,i3 ,vitality--,:at is x8 ,vitality fir/ ( all means endurance & ! ability to live long4 ,x naturally indicates functional & organic vigor4 ,y _c be vital unless ! organs ( ! body are possess$ ( at lea/ a normal degree ( /r5g? & are p]=m+ _! functions h>moni\sly & satisfactorily4 ,to be vital means t y are full ( vim & en]gy1 t y possess t enviable *>act]i/ic kn[n z vivacity4 ,x means t y are vibrat+1 pulsat+ ) life 9 all its mo/ attractive =ms4 ,= life1 en]gy1 vitality-call x :at y wi%-9 all its normal manife/ations1 w always be f\nd attractive4 ,a vital man is at all times ?or\ghly alive4 ,! =ces ( life seem to imbue e "p ( 8 organism ) en]gy1 activity & all *>act]i/ics oppos$ to ?+s inanimate4 ,a vital man is naturally en?usia/ic4 ,he c h>dly avoid be+ ambiti\s4 ,& consequ5tly success1 ) all its spl5did rew>ds1 comes to su* a man 9 abundance4 ,life to su* a man %\ld be respl5d5t ) wor?y a*ievem5ts4 ,no "o belittles ! importance ( success4 ,ev]yone is guid$ to a l>ge ext5t by ! desire to succe$4 ,:5 a *ild toddles (f to s*ool ! tra9+ :i* he secures !re is giv5 = ! s+le purpose ( br++ success1 b ?is goal _c possibly be rea*$ )\t ?robb+ vitality4 ,9 fact1 y are n y\rself 9 e s5se unless y possess vitality ( ?is sort4 ,! emotions & in/9cts t come to "o :5 ?or\ghly develop$1 ) ! vital =ces surg+ )91 are decid$ly diff]5t f ^? :i* influ5ce "o :5 lack+ 9 /am9a4 ,_m :o h gr[n beyond adult age are /ill undevelop$1 s f> z physical condition & vigor is conc]n$1 & ?is lack ( physical developm5t or vitality means immaturity-incomplet5ess4 ,x means t "o is %ort on manhood or womanhood4 ,?is /atem5t1 t "o's p]sonality1 "u su* circum/ances1 is n completely br\ght out1 may seem /range to "s2 b c>eful reason+ w soon v]ify its accuracy4 ,success ( ! "r sort1 !re=e1 dep5ds fir/ ( all ^u intellig5t ef=ts t are guid$ day aft] day1 ) a view1 fir/ ( all1 ( develop+ ! physical organism to ! highe/ possible /&>d1 & ma9ta9+ x !re4 ,9 o!r words1 x is our fir/ duty to be m51 /rong & spl5did1 or wom51 heal?y & p]fect1 if we are desir\s ( secur+ life's mo/ gratify+ prizes4 ,_m actually g ?r\gh life only half alive4 ,!y are1 to a c]ta9 ext5t1 dop$ by _! physical defici5cies4 ,!y h be5 h&icapp$ by a lack ( ! en]gy t comes ) physical developm5t4 ,!y ne$ to be /irr$ by ! regul> use ( ! physical p[]s ( ! body4 ,:5 ! body is complete 9 all ( its v>i\s p>ts x is truly a m>vel\s organism4 ,?robb+ vitality /irs ! imag9ation1 gives "o c\rage & capacity1 ?rills "o ) ! possibilities ( life1 fires ! ambitions4 ,! ef=ts involv$ 9 "o's daily duties1 be !y ev] s important1 !n become m]e play4 ,to su* a man inactivity is impossible4 ,e day mu/ be fill$ ) active1 int]e/+ duties1 & progress 9 su* cases is inevitable4 ,su* a man gr[s1 he improves1 he asc5ds4 ,he becomes a positive dom9at+ =ce 9 ! _w4 ,c pulsat+1 vibrat+1 vitality ( ?is k9d be develop$8 ,c "o :o lacks en?usiasm & organic vigor obta9 ^! valuable =ces8 ,if y h fail$ up to ! pres5t to become a complete man1 or a spl5did woman1 c y a*ieve ^! extraord9>y rew>ds 9 ! future8 ,y c re/ assur$ t if ! necess>y ef=ts are made a revolution c be wr\ght 9 y\r physical & m5tal p[]s4 ,y1 too1 c feel ^! ?robb+ vital =ces /irr+ y\r e n]ve1 ?rill+ y\r v s\l4 ,g to "w1 9 an intellig5t mann]1 realiz+ t fundam5tally ! atta9m5t ( ^! great rew>ds comes f ! developm5t ( ! highe/ degree ( physical excell5ce4 ,y mu/ h /r5g? ( body4 ,y _c h too mu* /r5g?4 ,! m ne>ly y feel l a /rong man ! m y c a*ieve 9 ! desir$ direction4 ,all successful m5 are1 & h be51 m5 ( trem5d\s en]gy4 ,_! a*ievem5ts h be5 simply ! expression ( ! vitality & n]ve =ce :i* c no m be repress$ ?an ! p[] ( an eng9e :5 x has be5 once lib]at$4 ,success is due to ! dynamic quality ( en]gy4 ,x is true t physical en]gy & bodily /r5g? are n suffici5t = success 9 all fields4 ,"o mu/ h aptitude = 8 *os5 "w4 ,y\r en]gy mu/ be direct$ 9 ! prop] *annels1 b )\t ?is en]gy & vitality y c accompli% virtually no?+4 ,take ! "o p>ticul> *>act]i/ic kn[n z vivacity4 ,h[ we envy ^? :o possess 9 abundance ?is great gift6 ,no matt] h[ irregul> "o's features may be1 ev5 ?\gh !y repel1 if a smile %[s vivacity associat$ ) a ke51 intellig5t p]sonality1 "o _c be o!rwise ?an attractive4 ,john ,bunny1 ) features r\gh1 un*isel$1 ugly1 almo/ unc\?1 yet possess$ a p]sonality t spread its contagi\s good humor to millions ( p 9 all qu>t]s ( ! _w :o m\rn$ 8 rec5t dea? z t ( a p]sonal acqua9tance4 ,on ! o!r h&1 ev5 ?\gh a man or woman possess regul> features1 ! lack ( animat$ expression1 ( vivacity1 causes ! p]son to be reg>d$ z cold & repell5t4 ,speak+ 9 ! v]nacul>1 x puts y 9 ! class ( ! dead ones4 ,"o may say t magnetism & all ! desirable qualities t draw o!rs to u are closely associat$ ) ! supreme developm5t ( ! =ces ( life4 ,no vivacity1 !n no p]sonality4 ,! av]age individual goes ?r\gh life )\t liv+4 ,9 o!r words1 he sc>cely exi/s4 ,he has nev] felt ! ?robb+ exultation ( a ke5 joy\s mom5t4 ,nor on ! o!r h& has he ev] suff]$ ! tortures t are suppos$ to be associat$ ) ! damn$1 = we mu/ rememb] t ! p[] to enjoy c>ries ) x a correspond+ p[] to suff]4 ,b we %\ld also rememb] t ! possession ( ^! extremes1 ! ability to enjoy or to suff]1 indicates ! atta9m5t ( :at might be t]m$ ! mo/ complete human developm5t4 ,if we wi% to f9d a p]fect picture ( ! phlegmatic temp]am5t1 we c /udy a pig to advantage4 ,& yet !re are _m human be+s incapable ( manife/+ life-=ces equal to ^? ( ?is humble animal4 ,b :y n be alive1 vital1 vivaci\s8 ,:y n be al]t1 ke51 en]getic1 en?usia/ic1 ambiti\s1 bubbl+ ov] ) fi]y ardor8 ,! possession ( ^! pulsat+1 vibratory =ces proves t "o's physical developm5t has closely approa*$ to p]fection4 ,to su* vital individuals life op5s up opportunities t are almo/ c\ntless4 ,b ^? :o h nev] liv$ 9 ?is _w ( fi]y ambitions & ?robb+ p[]s1 :o h nev] be5 /irr$ by ! ke51 satisfy+ joys t g ) ^! extraord9>y1 vital qualities1 may ask if ^! invaluable p[]s c be develop$4 ,are ^! /irr+1 vital =ces ! possession ( favor$ classes only1 or may !y be obta9$ by anyone & ev]yone8 ,9 o!r words1 c !y be cultivat$ or develop$8 ,my reply1 9 ne>ly all cases1 w\ld be 9 ! affirmative4 ,!re may be exceptions4 ,!re is a limit to ! developm5t ( ! physical =ce1 b heal? is atta9able by ! majority4 ,s long z !re is life y %\ld be possess$ ( suffici5t vitality to atta9 a normal degree ( heal?4 ,x really takes m p[] to run a defective ma*9e ?an x does to op]ate "o 9 :i* all p>ts are work+ 9 h>mony1 & ! same c be said ( ! body & its p>ts or organs4 ,!re=e1 if y h vitality en\gh to cont9ue to live ev5 ?\gh diseas$1 re/ assur$ t y h en\gh to acquire heal? if y con=m to ,nature's enactm5ts4 ,& ?is k9d ( heal? usually br+s a physical & m5tal exaltation t is truly beyond description4 ,x is my purpose 9 ^! pages to help ! read] to solve ! problems associat$ ) ! atta9m5t ( vitality & heal? at its be/4 ,by foll[+ out ! sugge/ions :i* y w f9d 9 ?is volume1 by /imulat+ ! life-=ces 9 connection ) ! ?yroid gl&1 by /raight5+ & /r5g!n+ ! sp9e1 by ton+ up ! alim5t>y canal1 & by adopt+ o!r sugge/ions set =? 9 ^! pages1 y %\ld be insur$ ! atta9m5t ( vital vigor really beyond price4 ,d n be satisfi$ ) an exi/5ce4 ,if life is wor? any?+1 x is wor? liv+ 9 e s5se ( ! ^w4 ,! build+ up ( "o's physical assets %\ld be recogniz$ z an imp]ative duty4 ,,*apt] ,,ii3 ,functional ,activity-,! ,secret ( ,p[] ,vitality means normal function+4 ,:5 ! organs ( ! body are all p]=m+ _! duties satisfactorily1 y c practically be sure ( a pl5tiful supply ( vitality4 ,s x c truly be said t prop] function+ is ! secret ( p[]4 ,! mo/ important ( all functional processes beg9s 9 ! /oma*4 ,!re is :]e ! blood-mak+ process comm5ces1 &1 s9ce a man is :at ! blood makes ( him1 y c realize ! trem5d\s importance ( ?is p>ticul> function4 ,if ! dige/ion is c>ri$ on prop]ly1 & ! blood is made ri* 9 ^? elem5ts t add to life1 heal? & /r5g?1 !n ! functions ( ! /oma* are be+ prop]ly p]=m$4 ,/r5g? ( ?is organ1 !re=e1 is absolutely indisp5sable 9 vitality build+4 ,?is blood-mak+ "w is !n cont9u$ by ! small inte/9es1 :]e a l>ge "p ( ! elem5ts ( n\ri%m5t ess5tial to life are assimilat$1 tak5 up & c>ri$ to ! portal circulation1 !nce to ! lungs & he>t1 & f9ally ?r\gh\t ! entire body4 ,x is absolutely impossible = "o to enjoy ! possession ( a high degree ( vitality1 or ( ! g5]al good heal? ^u :i* vitality dep5ds1 unless ! inte/9al tract is 9 a heal?y & vigor\s condition1 s t ! functions ( ?is p>ticul> "p ( ! body- ma*9e may be p]=m$ )\t a flaw4 ,! entire dige/ive sy/em may be comp>$ to a boil] supply+ ! en]gy by :i* ! eng9e does its "w4 ,!n consid] ! he>t itself4 ,"o _c und]e/imate ! functional importance ( ?is organ4 ,x is commonly reg>d$ z ! mo/ vital spot 9 ! body1 ! v c5t] ( life-inde$ ! poets h made x ! seat ( love & ! emotions 9 g5]al4 ,if any?+1 ! bra9 & n]v\s sy/em %\ld be reg>d$ z ! real c5t] ( life1 b ! function ( ! he>t1 ! m>vel\s muscle-pump1 is s vital & indisp5sable t ! _w is accu/om$ to ?9k+ ( x z ! organ ( fir/ importance4 ,& s x is4 ,%\ld x cease its ef=ts = a few mom5ts ev51 life becomes ext9ct1 & y are no long] an animate be+4 ,a /rong he>t1 !re=e1 is if any?+ ev5 m important ?an a /rong /oma*4 ,b y mu/ rememb] t ! /r5g? ( ! he>t to a l>ge ext5t dep5ds ^u ! coop]ation ( a /rong /oma*1 or at lea/ ^u ! prop] dige/ion ( food4 ,= ! muscles & tissues ( ! he>t1 l ^? ( all o!r organs ( ! body1 are f$ by ! blood1 :i* dep5ds = its life-giv+ & life- su/a9+ qualities ^u ! food1 :i* is fir/ act$ ^u by ! /oma* & ?us made available = use by ! cell /ructures 9 all p>ts ( ! body4 ,! he>t is truly a wond]ful organ1 ! "o set ( muscles :i* app>5tly nev] re/1 b "w on night & day1 ye> aft] ye>1 ?r\gh\t our entire life4 ,fur!rmore1 ! "p play$ by ! lungs 9 ! ma9t5ance ( life & heal? _c be und]e/imat$4 ,impair$ function+ ( ! lungs has an imm$iate & vital effect ^u e o!r "p ( ! body4 ,x is ?r\gh ?is *annel t we secure ! oxyg51 )\t :i* ! processes ( life w\ld t]m9ate almo/ in/antane\sly4 ,x is ?r\gh ?is *annel also t ! elim9ation ( c>bonic acid gas is accompli%$4 ,)\t ! cont9u\s & ?or\gh elim9ation ( c>bonic acid our tissues w\ld become *ok$ up & poison$ 9 su* a way t all cell activity & bodily function w\ld come to an abrupt end4 ,if ! lungs are s\nd & heal?y 9 e respect ! supply ( oxyg5 is abundant1 & ! elim9ation ( c>bonic acid1 :i* may be reg>d$ z ! smoke ( ! human sy/em1 is c>ri$ on p]fectly4 ,brea?+ is only "o ( ! v>i\s functions t mu/ be cont9u\sly c>ri$ on1 b x is ( su* importance z to require special att5tion 9 build+ vitality4 ,9 ! "w ( elim9at+ impurities & keep+ ! sy/em clean ! kidneys are to be class$ ) ! lungs1 al?\gh !y h to d ) poison\s wa/es ( a diff]5t type4 ,insuffici5t function+ ( ! kidneys is n s imm$iately fatal z ! failure ( ! lungs to d _! "w1 b prop] action ( ! kidneys is none ! less important4 ,if ! poisons :i* are normally eradicat$ f ! sy/em 9 ?is way are all[$ to rema9 or to accumulate1 !y poison ! body z truly z any ext]nal toxic elem5t t c\ld be introduc$4 ,insuffici5t activity ( ! kidneys leads to ! accumulation ( ^? poisons1 br++ on convulsions ( ! mo/ s]i\s nature1 & unless ! condition is reliev$ !re w be fatal results4 ,! requirem5ts ( heal?1 !re=e1 dem& t ! kidneys %\ld be /rong & active1 & t _! functional capacity %\ld be ma9ta9$ at ! highe/ degree ( effici5cy4 ,9 supplem5t+ ! "w ( ! kidneys & ! lungs1 ! excretory function ( ! sk9 is only second>y 9 importance4 ,! sk9 has v>i\s functions4 ,x is "o ( our *ief organs ( s5se1 ! s5se ( t\* be+ h>dly second to ^? ( sight & he>+4 ,x is likewise a wond]ful protective /ructure1 & at ! same "t is a *annel ( elim9ation :i* _c be ignor$ ) impunity4 ,to int]f]e ) ! elim9ative function ( ! sk9 by absolutely clogg+ ! pores = a p]iod ( sev]al h\rs means dea?4 ,"o may say t we really brea! ?r\gh ! sk94 ,! importance ( all ^! functions ( elim9ation is vital4 ,pure blood dep5ds ^u ! p]fect & cont9u\s excretion ( ! wa/es =m$ 9 ! body ?r\gh ! processes ( life1 & )\t keep+ ! blood pure 9 ?is mann] ! body rapidly becomes poison$ by its own wa/e products1 ) ! result t heal?1 vitality & ev5 life are lo/4 ,heal? is entirely a "q ( pure blood1 &1 :ile ! blood dep5ds fir/ ^u ! build+ mat]ial suppli$ ?r\gh ! dige/ive sy/em1 x also dep5ds equally z mu* ^u functional activity 9 ! matt] ( elim9ation4 ,! liv]1 :i* enjoys ! di/9ction ( be+ ! l>ge/ organ 9 ! body1 is design$ = ! p]=mance ( a multiplicity ( functions4 ,x n only produces ! bile1 :i* has su* an important "p to play 9 ! "w ( dige/ion1 b x has a v important "w 9 ! *ang+ ( foods absorb$ into su* mat]ial z may be assimilat$ or us$ by ! cells ( ! v>i\s tissues ?r\gh\t ! body4 ,= in/ance1 x is "p ( ! function ( ! liv] to br+ ab\t *emical *anges 9 album9\s foods :i* make x possible = ! tissues to assimilate ^!4 ,x also has mu* to d ) br++ ab\t c]ta9 *emical *anges 9 sug> or dextrose4 ,fur!rmore1 ! liv] has an important function 9 connection ) ! excretion ( brok5-d[n bodily tissue1 conv]t+ ?is dead matt] into a =m 9 :i* x c be filt]$ out ( ! blood by ! kidneys4 ,failure ( ! liv] to p]=m its "w satisfactorily w upset ! dige/ive & functional sy/em1 or may lead to an accumulation ( uric acid 9 ! body1 possibly result+ 9 rheumatism1 g\t1 neuralgia1 di/urbances ( circulation & o!r evils4 ,:5 y\r liv] goes on /rike y may expect tr\ble 9 g5]al4 ,a normal condition ( ! entire body dep5ds ^u p]fect & cont9u\s function+ ( ! liv] 9 coop]ation ) all ! o!r vital organs4 ,! same may be said ( ! pancreas1 sple51 ! ?yroid gl& & o!r organs :i* h a special function to p]=m4 ,! body is really a comb9ation ( all ^! v>i\s p>ts & functions1 & )\t /r5g? & activity 9 all ( !m1 simultane\s & h>moni\s1 n "o ( ^! int]dep5d5t p>ts c\ld d its "w1 & ! body z a :ole w\ld be ?r[n into a /ate ( disease4 ,/r5g? ( ! int]nal organs is inf9itely m important ?an m]e muscul> /r5g?1 if "o c\ld prop]ly make a comp>ison4 ,h[1 !re=e1 %all we build ?is int]nal1 functional /r5g?8 ,c our organs be made to function m satisfactorily8 ,h[ may we promote _! great] activity8 ,x w be ! purpose ( ! succe$+ *apt]s 9 ?is volume to po9t out h[ ! vital organs may be /r5g!n$ & ! sum total ( "o's vitality !reby increas$4 ,x is true t int]nal /r5g? is m important ?an ext]nal muscul> /r5g?1 b ! fact is t !y g toge!r4 ,z a g5]al ?+1 by build+ muscul> /r5g? "o is able at ! same "t to develop int]nal /r5g?4 ,! influ5ce ( ex]cise 9 purify+ ! blood & 9 promot+ activity 9 all ! int]nal organs really /r5g!ns ! dep>tm5t ( ! int]ior at ! same "t t x develops ! muscles conc]n$4 ,muscul> /agnation means organic /agnation1 to a v l>ge degree4 ,to be ?or\ghly alive & to enjoy ! possession ( unlimit$ vitality x is necess>y to be bo? muscul>ly & functionally active4 ,! requirem5ts ( ,nature1 or :at are m commonly t]m$ ! laws ( ,nature1 9 ref]5ce to all ^! bodily functions mu/ be /rictly obs]v$1 = x is only "u su* conditions t life & heal? c be ma9ta9$ at _! be/4 ,! body may be reg>d$ z a ma*9e4 ,:y n make x a /rong ma*9e1 & z p]fect z possible8 ,its effici5cy means ev]y?+4 ,if y _h an eng9e1 a motorcycle1 a sew+ ma*9e or a pr9t+ press t 0 a v poor ma*9e1 y w\ld l to ex*ange x = a bett] "o1 w\ld y n8 ,y w\ld ev5 sp5d l>ge sums ( money to secure a bett] ma*9e to take ! place ( ! poor "o4 ,b if y\r body is imp]fect1 ineffici5t1 weak1 ru/y & clogg$ up ) grit1 dirt & all ! wa/e products due to ! we> 9 ! bodily /ructures1 y seem nev]!less entirely satisfi$4 ,y g on f day to day & f ye> to ye> )\t ?9k+ ( ! possibility ( gett+ a bett] physical equipm5t4 ,b :y n consid] ! body 9 ! same light z any o!r ma*9e t is ( value to y4 ,y\r body is ! ?+ t keeps y alive4 ,if x is a poor in/rum5t1 !n x is m important t y %\ld get a bett] "o ?an t y %\ld buy a new eng9e or new pr9t+-press or new sew+-ma*9e4 ,! only diff]5ce is1 t x is )9 y\r p[] to get a bett] body ma*9e by build+ up ! "o t y h4 ,y c repair x1 y c add to its vitality1 y c /r5g!n ! functional sy/em1 y c make x m p]fect & effici5t4 ,y c make x a high-p[] ma*9e t w be ( real value 9 any und]tak+ t y may wi% to c>ry out4 ,y c make x /rong in/ead ( weak1 & y c ?us enjoy t sup]abundant vitality )\t :i* life is h>dly wor? ! liv+4 ,,*apt] ,,iii3 ,! ,prop] ,bodily ,po/ure ,! v great value ( ma9ta9+ ! body 9 a prop] position _c be too /rongly emphasiz$4 ,man is ! only animal t walks erect4 ,he is ! only animal 9 :om old age br+s a =w>d b5d+ ( ! sp9e4 ,! hang+ head1 :i* is ! attitude ( hopelessness1 & :i* is caus$ to a v l>ge ext5t by ! m5tal attitude t goes ) approa*+ old age1 no d\bt does a great deal to quick5 physical decl9e4 ,!re=e x w\ld be wise to rememb] ! v grave importance ( a /raight1 erect sp9e4 ,ea* day ( y\r life %\ld be to a c]ta9 ext5t a fight = ! be/ t !re is 9 life & a /ruggle to hold ! sp9e z ne>ly erect z possible4 ,if y are sitt+ 9 a *air1 sit up /raight1 head back1 *9 94 ,if y are walk+ or /&+1 ! same rule %\ld apply4 ,! m ne>ly y c assume ! position :i* is sometimes criticiz$ by ! s>ca/ic /atem5t t ,he looks z ?\gh he _h swall[$ a pok]1 ! m ne>ly y w approximate ! ideal position4 ,z w be %[n 9 ! succe$+ *apt]1 x is n necess>y to make extraord9>y ef=ts to hold ! %\ld]s back or to ar* ! *e/4 ,! "o idea-*9 91 d[n & backw>d-w accompli% all t is ne$$4 ,! *e/ & %\ld]s w naturally take c>e ( !mselves4 ,fur!rmore1 x is well to rememb] t ?is attitude 9 itself has a trem5d\s influ5ce ^u bo? ! physical & m5tal organism4 ,! m9d1 = in/ance1 is affect$ to an extraord9>y degree by ?is position4 ,x quick5s ! reason+ capacity1 helps to cle> ! bra9 ( cobwebs & unque/ionably adds to "o's c\rage4 ,! man :o is afraid hangs 8 head4 ,he :o is void ( fe> holds 8 head erect1 looks ! _w 9 ! face6 ,!re is no "q t if a man )\t fe> 7 to assume ! position ( fe>1 ) hang+ head & %r9k+ body1 he w\ld quickly f9d himself /irr$ by ! emotions associat$ ) su* a po/ure4 ,he w\ld soon get sc>$6 ,9 fact1 ! attitude ( ! body has s mu* to d ) "o's m5tal & emotional /ate t ! "q ( self-confid5ce or lack ( confid5ce may (t5 be decid$ simply by ?r[+ y\r head up & back & assum+ ! g5]al bodily po/ure t goes ) confid5ce4 ,x n only expresses confid5ce3 x also develops confid5ce4 ,!re is a great tru? "h t psy*ologi/s & ^? :o write "* build+ books h n suffici5tly und]/ood or emphasiz$4 ,& :5 y feel disc\rag$1 ! be/ way to ov]come ! s5se ( depression is to brace up physically4 ,x w help y to brace up m5tally4 ,try x4 ,!n !re are ! def9ite physiological results ( ma9ta9+ an erect sp9e4 ,! me*anical arrangem5t ( ! sp9e itself is su* t if x is held erect ! important n]ves t radiate to all p>ts ( ! body f ?is c5tral bureau are able m p]fectly to p]=m _! functions4 ,:]e !re is pressure on ^! n]ves !re is b\nd to be imp]fect function+4 ,! affect$ organ w "w lazily1 indiff]5tly4 ,9 fact1 ! entire sci5ce ( ! o/eopa?s & *iropractors is bas$ almo/ :olly ^u ! value ( sp9al /imulation & ! rem$y+ ( sp9al defects4 ,!re is ano!r way 9 :i* an erect c>riage has a direct physical influ5ce1 namely1 9 ma9ta9+ ! prop] position ( ! vital organs4 ,:5 ! body is held erect ! *e/ is full1 r\nd & some:at exp&$1 af=d+ pl5ty ( room = ! he>t & lungs4 ,?is1 9 itself1 is conducive to vitality z comp>$ ) ! flat- *e/$ attitude4 ,! /oma*1 liv]1 sple51 pancreas & inte/9es all t5d to drop or sag bel[ _! normal position :5 ! body b5ds =w>d4 ,9 ma9ta9+ an erect position all ^! organs are drawn upw>d & held 9 _! natural position1 & ?is means great] vigor & bett] function+ on ! "p ( ea*4 ,?is p>ticul> consid]ation is ( special importance 9 ! case ( wom54 ,x all goes to %[ ! truly wond]ful value ( ma9ta9+ ! sp9e 9 a prop]ly erect attitude4 ,! sitt+ position usually assum$ is f> f :at x %\ld be 9 ord] to insure heal?4 ,z a rule1 we sit hump$ =w>d1 ) a decid$ b5d 9 ! sp9e1 ultimately develop+ spl5did examples ( :at we call r\nd %\ld]s4 ,! sp9e1 :ile sitt+1 %\ld be held z ne>ly /raight z possible4 ,! position ( ! head1 to a v l>ge ext5t1 det]m9es ! g5]al po/ure ( ! body4 ,z ne>ly z possible ! *9 %\ld be held inw>d1 d[nw>d & backw>d4 ,i w admit t ?is position is almo/ impossible :5 "o is us+ ! ord9>y type ( *air4 ,an extraord9>y ef=t is requir$ to sit prop]ly 9 ! conv5tional *air4 ,furniture ( ?is sort %\ld be made to fit ! body 9 ! same way z our clo?+ does4 ,! back ( a *air %\ld be made to fit ! backs ( ^? :o are to occupy ! *air4 ,! *air-back %\ld1 at lea/ to a reasonable ext5t1 approximate ! normal %ape ( ! sp9e4 ,if ! *air1 ?r\gh\t its entire back1 _c be ?us %ap$1 !n x %\ld be cut (f ev5 ) ! wai/ l9e ( ! occupant4 ,su* a l[-back *air w usually all[ "o to sit erect )\t s]i\s discom=t4 ,!re has be5 mu* criticism ( ,am]ican m5 on ! gr\nd t !y are incl9$ to sit d[n on ! small ( ! back4 ,!y slide =w>d 9 ! *air1 ) ! back b5t ov] & ! %\ld]s hump$ =w>d4 ,b ! fault really lies ) ! con/ruction ( ! *air4 ,! back ( a *air does n fit ! human back1 & ! seat is n at ! "r angle to re/ ! body4 ,:y is x t m5 commonly l to tilt a *air backw>d on ! h9d legs8 ,ev5 :5 !y d n place _! feet on a conv5i5t table !y are prone to tip ! *air back & p>tly balance x on ! h9d legs4 ,:y d p in/9ctively pref] a rock+ *air z a s\rce ( com=t1 ev5 :5 !y d n rock8 ,! fact is t x is n ! rock+ t makes a rock+ *air com=table1 b ! position ( ! seat ( ! *air1 ) its d[nw>d slope t[>d ! back4 ,! rock+ *air is com=table = j ! same reason t ! ord9>y d9+ *air is made m com=table :5 a man tilts x back ^u its h9d legs4 ,! reason is t 9 ?is position "o does n t5d to slide =w>d (f ! *air1 ! weight ( ! body naturally c>ry+ ! hips to ! back ( ! *air1 :]e x is support$ naturally4 ,9 ord] to avoid ! slid+ d[n ! cell> door "* ( ! conv5tional *air a *ange %\ld be made 9 ! incl9e ( ! seat simil> to t f\nd 9 ! ord9>y rock+ *air & 9 ! *air :5 tipp$ back 9 ! mann] ,i h describ$4 ,! photograph :i* has be5 reproduc$ on ! prec$+ page illu/rates ! po9t ,i wi% to make4 ,9 ?is p>ticul> in/ance ,i h us$ an ord9>y *air to %[ :at c be done to improve ! *airs 9 ! ord9>y home4 ,bo? ( ! back legs ( ?is *air 7 saw$ (f "s ?ree or f\r in*es-?us elevat+ ! front "p ( ! *air & l[]+ ! back "p1 giv+ ! seat an incl9e t[>d ! re> :i* m com=tably accommodates ! body4 ,?is position approximates t ( ! ord9>y swivel desk *air tilt$ back by bus9ess m5 :5 !y are n lean+ =w>d ov] _! desks4 ,?is sugge/ion c be adopt$ v easily & *eaply 9 almo/ any home1 = any ord9>y *air treat$ 9 ?is mann] w be v greatly improv$1 & f> great] com=t w be exp]i5c$ z a result ( ! *ange4 ,civiliz$ m5 & wom5 sp5d su* a v l>ge "p ( ! "t 9 a sitt+ position t ! bodily po/ure :5 sitt+ d[n is a v great factor 9 ! bodily welf>e & heal?4 ,special ?\ght & /udy1 !re=e1 %\ld be giv5 ! "q ( ! sitt+ po/ure4 ,un=tunately1 ?is p>ticul> subject seems to h be5 ignor$ absolutely = hundr$s ( ye>s 9 ! mak+ ( our *airs4 ,x is j z h>mful to sit all hump$ ov] z x is to /& 9 su* a position4 ,! n]v\s sy/em _c be ma9ta9$ at its be/ unless ! sp9e is held reasonably erect4 ,:e!r sitt+ or /&+1 !re=e1 x is important t y %\ld make a nev]-end+ /ruggle = a /raight sp9e4 ,if ! back ( ! *air 9 :i* y sit is n prop]ly made !n x is bett]1 9 mo/ cases1 to ignore ! back altoge!r4 ,sit slightly =w>d f ! back & ma9ta9 an erect position1 ) ! *9 held 91 d[nw>d & backw>d4 ,9 ?is position y %\ld sit well balanc$1 z x 74 ,! *e/ %\ld occupy ! same relative position z :5 /&+ erect4 ,if y w hold ! head 9 ! position ,i h indicat$ x w help y to keep ! *e/ & back 9 ! "r position4 ,z a g5]al ?+1 x is a mu* m simple matt] to ma9ta9 ?is erect position :5 sitt+1 if ei!r "o foot1 or bo? feet1 are drawn back "u ! *air4 ,:5 bo? feet are /ret*$ out =w>d ^u ! floor a p]son is incl9$ to sag backw>d 9 a p>tially recl9+ position ^u ! *air4 ,by hold+ "o foot und]nea? ! *air 9 su* a mann] t y c\ld rise to a /&+ position1 if desir$1 )\t lur*+ =w>d1 y w f9d x easy to ma9ta9 a well balanc$ & erect po/ure4 ,if at any "t y f9d y\rself slump+ =w>d or sl\*+ 9 y\r seat1 x is good to /ret* y\r arms high above ! head1 or to exp& ! *e/ & draw y\r %\ld]s backw>d 9 ! position commonly assum$ :5 yawn+ & /ret*+4 ,ei!r ( ^! /ret*+ movem5ts w give y an erect position1 & y c ma9ta9 ?is !reaft] by keep+ ! head 9 ! "r position-*9 inw>d1 d[nw>d & backw>d4 ,^! /ret*+ movem5ts w be equally effective = improv+ ! c>riage :5 /&+4 ,! same compla9t t ,i h made aga9/ ! ord9>y *air c be regi/]$ ) special =ce aga9/ ! desks us$ 9 ! s*oolrooms4 ,!re is no "q t a great deal ( sp9al curvature 9 *ildhood1 to say no?+ ( r\nd %\ld]s & flat *e/s1 are directly ! result ( ! improp] sitt+ po/ure 9 ! s*ools :i* is en=c$ ^u ! *ildr5 because ( ! unsuitable "* ( _! seat+ arrangem5ts4 ,?us we practically beg9 life hamp]$ by an unsatisfactory environm5t1 s f> z our sitt+ po/ure is conc]n$4 ,! *air back or ! desk *air %\ld fit ! human back4 ,x4 %\ld favor & n hamp] "o 9 assum+ a normal & /raight position ( ! sp9e4 ,:5 y get up 9 ! morn+1 ex]cise y\rself a little 9 /raight5+ ! sp9e1 *9 91 d[nw>d & backw>d4 ,:5 y walk to bus9ess or :5 y g ab\t y\r duties1 keep ! same ?\ght 9 m9d4 ,=ce ! head back4 ,take ! ex]cises :i* y w f9d 9 ! next *apt]1 ref]r+ to ! ?yroid gl&1 at v frequ5t int]vals dur+ ! day4 ,rememb] t 9 fight+ = a /raight sp9e y are fight+ = y\? & heal? & life & en]gy & c\rage & en?usiasm4 ,y are fight+ = ev]y?+ t is be/ 9 life1 & y %\ld /rive & /ruggle ) all ! en]gy y possess to w9 ! rew>ds associat$ !re)4 ,ea* day ( y\r life w br+ difficulties1 worries4 ,life at its be/ is n a b$ ( roses4 ,all ^! v>i\s influ5ces are incl9$ to make y hang y\r head4 ,y may h mom5ts :5 y are hopeless1 :5 life seems =bidd+ & *e]less4 ,fight aga9/ su* incl9ations ) all ! p[] y possess4 ,/ruggle aga9/ su* disc\ragem5ts ) all y\r might & ma91 n only ?r\gh y\r m5tal attitude b ?r\gh y\r det]m9ation to ma9ta9 an erect sp9e4 ,hold y\r head up & look ! _w 9 ! face4 ,don't %irk y\r duty4 ,don't deviate f ! pa? along :i* y\r be/ impulses & highe/ ideals w\ld lead y4 ,life is wor? :ile4 ,x is fill$ ) glori\s opportunities4 ,rea* out & grasp !m z !y come up4 ,hold y\r head up & be a man or a woman to ! fulle/ ext5t ( y\r abilities4 ,,*apt] ,,iv3 ,/imulat+ ! ,s\rce ( ,/am9a & ,vitality ,?is is an age ( %ort cuts4 ,any devi\s r\tes to ! accompli%m5t ( an object %\ld be avoid$4 ,if y want vitality1 & ! vivacity1 en]gy & en?usiasm ) :i* x is associat$1 y naturally se>* = a me?od :i* w br+ c]ta9 & quick improvem5ts4 ,! reasonabl5ess & g5]al preval5ce ( ?is dem& 0 9 my m9d :5 ,i began exp]im5tation ) a view to discov]+ a me?od = /imulat+ :at ,i t]m ! s\rce ( vital p[]4 ,sci5tific m5 :ile delv+ into ! m>vel\s secrets ( physiology1 h le>n$ t ! ?yroid gl& 9 "s peculi> mann] possesses an extraord9>y influ5ce ^u vital /am9a & virility4 ,?is my/]i\s gl& is locat$ 9 front ( ! neck1 ab\t half way betwe5 ! s-call$ ,adam's apple & ! top ( ! /]num or brea/-bone1 :]e x adh]es to ea* side ( ! front ( ! tra*ea1 or w9dpipe1 9 a flatt5$ =m1 some?+ l ! w+s ( a butt]fly1 ) a connect+ i/hmus4 ,x is a ductless gl&1 its secretions app>5tly be+ tak5 up by absorption into ! lymph1 & f t into ! blood4 ,:ile ! functions ( ?is little organ are n yet v cle>ly und]/ood1 !re is no?+ m def9itely kn[n ?an its trem5d\s importance 9 ! bodily economy4 ,)\t x !re c be no su* ?+ z heal?y developm5t4 ,?yroid defici5cy 9 *ildr5 gives rise to a =m ( idiocy1 bodily mal=mation & deg5]acy kn[n z cret9ism1 :ile 9 adult life x is associat$ ) a simil> disord] kn[n z myx$ema4 ,goit] is ! mo/ common disord] ( ! ?yroid gl&2 ?\gh n v s]i\s 9 m9or cases1 x is capable ( becom+ v dang]\s1 assum+ su* malignant =ms z exoph?almic goit]1 :i* is m>k$ by palpitation ( ! he>t1 n]v\s symptoms & protrusion ( ! eyes4 ,x is ?\ght by "s au?orities t ! ?yroid gl& has to d ) ! control ( ! excretion ( ! wa/e products f nitrog5\s foods1 = x has be5 f\nd t a meat diet or a high-proteid diet is extremely h>mful 9 disord]s ( ?is organ4 ,x has be5 f\nd t dogs f$ on meat aft] ! ?yroid gl& has be5 remov$ inv>iably die 9 a few days1 b t !y c be kept alive = a long "t if f$ on a diet v l[ 9 proteids4 ,x is f\nd z a rule t ^? suff]+ f ?yroid tr\bles d v well on a milk diet4 ,"s /ud5ts ( ! subject conclude t ! function ( ! ?yroid gl& is to de/roy poison\s products =m$ by ! decomposition ( proteid food sub/ances4 ,x is believ$ by o!rs t x also has a def5sive action aga9/ o!r poisons 9 ! body1 includ+ alcohol & poison\s drugs4 ,9 o!r words1 x is ?\ght to h an antitoxic action4 ,x has also be5 held t ?is organ has mu* to d ) ! supply ( iod9e 9 ! sy/em1 be+ p>ticul>ly affect$ by ! lack ( iod9e 9 ! food4 ,aga91 x is said t :5 ! ?yroid gl& has deg5]at$ !re ensues a condition ( auto- intoxication1 foll[$ by a deg5]ation ( o!r organs :i* de/roy & elim9ate poisons 9 ! blood4 ,x is claim$ t 9 _m cases ( ?yroid defici5cy1 z 9 cret9ism1 good results h be5 obta9$ by ! use ( ?yroid extract1 ?us supply+ ! body ) ! secretion :i* normally %\ld h be5 obta9$ f ?is gl&4 ,b1 :atev] may be ! function ( ?is rem>kable little organ1 ! fact rema9s t x is ( trem5d\s importance to heal?1 be+ und5iably end[$ ) extraord9>y influ5ce on virility1 physical /r5g? & m5tal vigor4 ,n[ ^! facts 7 9 m9d :5 ,i comm5c$ ! exp]im5ts :i*1 z ,i h said1 l$ to ! discov]y ( a me?od ( /imulat+ ! vital =ces ( ! body4 ,! problem seem$ simple 9 "s respects4 ,if ! ?yroid gl& has su* a def9ite effect ^u bodily heal?1 ! qu]y z to h[ x c be /r5g!n$ & /imulat$ to p]=m its "w m satisfactorily1 assum$ unusual importance & ,i 0 /rongly mov$ to discov] ! answ]4 ,! problem1 h[ev]1 0 n by any means an easy "o4 ,a long "t elaps$ be=e a satisfactory solution pres5t$ itself4 ,! fir/ ?\ght t naturally occurs to "o :5 endeavor+ to /imulate ! activities ( any "p ( ! body is to f9d "s means ( increas+ ! circulation to t "p4 ,ord9>y massage w usually accompli% ?is purpose to a limit$ degree1 ?\gh massage to my m9d is a sup]ficial ag5t 9 _m cases4 ,x w increase local circulation1 b x does n facilitate tissue *anges to ! same ext5t z ex]cise :i* directly affects ! /ructures conc]n$1 or ! me*anical movem5ts ( ! p>ts !mselves t are br\ght ab\t ?r\gh active use ( !m 9 "s way4 ,i h kn[n ( cases 9 :i* pressure & massage appli$ to ! region ( ! ?yroid gl& h be5 foll[$ by h>mful effects1 su* z fa9t+1 & c]ta9ly no "o ) a weak he>t %\ld attempt to /imulate ?is organ 9 ?is mann]4 ,!re=e1 9 endeavor+ to f9d a satisfactory means ( /imulat+ ?is important gl&1 ,i did n give massage s]i\s ?\ght4 ,& ,i might z well say t ,i f9ally /umbl$ ^u ! important tru? :i* is ! basis ( ! me?od t ,i am pres5t+4 ,= _m ye>s ,i h be5 a /ud5t ( vocal culture1 hav+ tak5 up ! /udy ( ?is art *iefly z a recreation1 ) no ?\ght ( ev] publicly us+ any ability ,i might acquire1 ?\gh ,i might m5tion t ! additional vocal /r5g? obta9$ z a result ( ?is tra9+ assi/$ me greatly 9 public speak+4 ,:ile giv+ my att5tion to ?is p>ticul> /udy1 ,i 0 greatly impress$ by ! extreme importance ( ma9ta9+ an erect sp9e1 hold+ ! *9 d[n1 inw>d & backw>d1 & keep+ ! %\ld]s back & ! *e/ exp&$4 ,i f\nd1 h[ev]1 l _m o!rs :o become slack 9 bodily po/ure1 t a consid]able ef=t 0 requir$ to ma9ta9 a prop] position at all times4 ,i !re=e began a s]ies ( special ex]cises int5d$ really to =ce myself to assume a prop]ly erect position4 ,:ile exp]im5t+ ) ^! ex]cises = ! purpose m5tion$1 ,i not$ a m>k$ effect ^u my g5]al vital vigor4 ,n only 0 ?is made app>5t by an increase 9 physical /r5g? & /am9a1 b x 0 m>k$ 9 an equal degree by additional m5tal en]gy & capacity4 ,my m9d 0 cle>]1 & ,i c\ld surm\nt difficulties pres5t$ 9 bus9ess ent]prises 9 :i* ,i 0 int]e/$ ) f> m ease ?an be=e4 ,i c\ld make decisions m easily & quickly4 ,9 addition1 a decid$ ga9 9 weight 0 not$-n by any means 9 ! =m ( m]e fatty tissue1 b ( firm1 sub/antial fle%4 ,^! v pleas+ results induc$ me to g m c>efully into ! causes und]ly+ ?is rem>kable improvem5t4 ,i c>ri$ on an elaborate s]ies ( c>eful exp]im5ts ) a view to prov+ ! conclusions to :i* ,i _h come 9 ! c\rse ( ^! ex]cises4 ,x 0 q app>5t t a full developm5t ( ! back "p ( ! upp] sp9e 0 necess>y 9 ord] to ma9ta9 ! /r5g? ess5tial to extreme vigor & vitality4 ,& x became q pla9 to me t ?is developm5t c\ld n be a*iev$ )\t /imulat+ to an unusual degree ! ?yroid gl&4 ,reason+ along ?is l9e1 ,i call$ to m9d ! appe>ance ( v>i\s animals not$ = _! great /r5g? & !re ,i f\nd my conclusions v]ifi$ ) rem>kable emphasis4 ,! ar*$ neck ( ! /allion1 ! huge developm5t ( ! back ( ! neck ( ! dome/ic bull1 ! same "* 9 ev5 m pron\nc$ =m 9 ! case ( ! bull buffalo & ! musk-ox1 & 9 v>y+ degrees 9 o!r animals conspicu\s = _! vitality & en]gy-all ?is seem$ to indicate t ,i 0 on ! v]ge ( a rem>kable discov]y4 ,:5 y ?9k ( a fi]y /e$1 9 e in/ance y br+ to m9d ! ar*$ appe>ance ( ! neck4 ,! tight re9s t are sometimes us$ to give a horse a pleas+ appe>ance1 are bas$ ^u ! same ideal1 %[+ a m or less subconsci\s recognition ( ! idea t ?is p>ticul> developm5t is associat$ ) trem5d\s animal vigor4 ,aft] giv+ consid]ation to v>i\s me?ods t c\ld be us$ = ! purpose ( /imulat+ ?is little organ1 ! ?yroid gl&1 ,i f9ally conclud$ z ! result ( prolong$ exp]im5tation t ! ex]cises illu/rat$ 9 ?is *apt] c mo/ ?or\ghly be dep5d$ ^u = produc+ results4 ,all movem5ts "h describ$ h prov$ effective 9 imp>t+ to ! neck a full1 ar*$1 well develop$ appe>ance1 b ,i h giv5 especial att5tion to ! active use ( ! muscles on ! back ( ! neck4 ,ne>ly e movem5t :i* to a c]ta9 ext5t develops ^! muscles is incl9$ to /imulate ! ?yroid gl&4 ,! m special movem5ts = ?is purpose are indicat$ 9 ! v>i\s illu/rations accompany+ ?is *apt]4 ,?is developm5t ( ! back ( ! neck always indicates great vitality1 because def9ite pro( is !reby giv5 t ! sp9e is unusually /rong & is ma9ta9$ 9 a position favorable to ! function+ ( all ! organs ( ! body4 ,_m ( ! movem5ts illu/rat$ are b slight 9 "*1 b !y are ! m adaptable because ( ?is4 ,no matt] :]e y may be1 :e!r walk+ along ! /reet1 conv]s+ ) a fri5d1 or sitt+ at a desk1 !y c be practic$ quietly )\t attract+ att5tion4 ,fur!rmore1 x is absolutely ess5tial t an erect position ( ! sp9e be kept 9 m9d cont9ually4 ,y %\ld beg9 e morn+ to hold ! sp9e /raight & erect1 & ea* day %\ld repres5t an increm5t ( success 9 ! /ruggle f9ally to ma9ta9 involunt>ily ?is position ( ! body4 ,on aris+ 9 ! morn+1 practice "s ( ! ex]cises illu/rat$ 9 ?is *apt] = /imulat+ ! ?yroid gl&1 be+ c>eful to p]=m !m j z in/ruct$ 9 ea* illu/ration4 ,:5ev] y are unoccupi$ dur+ ! day1 x is a good plan to practice ^! movem5ts occasionally1 z !y w assi/ y mat]ially 9 ma9ta9+ ! sp9e 9 t erect position :i* ,i f\nd s important at ! beg9n+ ( my vocal /udies4 ,! mo/ important movem5t is to br+ ! *9 d[nw>d1 inw>d1 & backw>d z f> z possible1 endeavor+ to ar* z mu* z y c ! back ( ! neck4 ,y may h to practice a long :ile be=e y notice an outl9e t w 9 any way resemble an ar* 9 ! back ( y\r neck1 b all ?is "w y c be assur$ w be ( decid$ b5efit to y4 ,&1 :e!r or n y atta9 ! desir$ ar*1 y c be assur$ ( b5efits t w be wor? all y\r ef=ts4 ,:5 y make ^! movem5ts prop]ly1 !re is no necessity = try+ to br+ ! *e/ out or ! %\ld]s f> back4 ,! simple movem5ts ( ! neck alone z describ$1 if prop]ly p]=m$1 w fulfill all requirem5ts4 ,= ^! movem5ts t5d me*anically to raise & ar* ! *e/ & to ?r[ ! %\ld]s f> backw>d4 ,rememb] also ! necessity1 :5 tak+ ^! movem5ts1 ( keep+ ! abdom9al region exp&$ z fully z possible4 ,d n draw 9 ! wai/ l9e4 ,! importance ( ?is admonition _c be too /rongly emphasiz$4 ,if y ma9ta9 a full abdom51 ?yroid-/imulat+ movem5ts seem to tone up1 increase 9 size1 & /r5g!n all ! vital organs ly+ 9 ! ga/ric region4 ,9 fur!r pro( ( ! value ( ! ex]cises describ$ 9 ?is "w z a means ( build+ unusual vital vigor1 note ! rem>kable /am9a & virility ( m5 possess+ an unusual developm5t ( ! neck4 ,:]e ! neck is broad & well fill$ out at ! back1 y c dep5d absolutely ^u ! possession ( great vital vigor4 ,x is q pla91 !re=e1 t by m]ely adopt+ "s me?od ( develop+ ?is "p ( ! sp9e y w h accompli%$ a great deal t[>ds obta9+ a high degree ( vital /am9a4 ,"s ( ! /ronge/ m5 9 ! _w c be f\nd among pr(essional wre/l]s4 ,_m ( ^? foll[+ ?is pr(ession reta9 _! a?letic ability a great _m ye>s beyond ! a?letic life ( m5 9 o!r bran*es ( sport4 ,9 fact1 *ampion wre/l]s sometimes reta9 _! *ampion%ip honors = a score ( ye>s beyond ! age at :i* *ampion box]s & runn]s retire4 ,x is a well kn[n fact t wre/l+ requires extraord9>y /r5g? ( ! upp] sp9e4 ,"s ( ! mo/ /r5u\s wre/l+ holds use ! muscles ( ! upp] back & neck 9 a v vigor\s & viol5t mann]4 ,consequ5tly wre/l]s are not$ = :at are (t5 t]m$ bull necks1 ?us pla9ly indicat+ ! exceptional degree ( vital vigor :i* !y possess4 ,accord+ly x is well to rememb] 9 connection ) ^! ex]cises t _m movem5ts :i* assi/ 9 ! developm5t ( ! neck muscles also s]ve to /imulate ! activities ( ! ?yroid gl&4 ,y _c g ?r\gh ! process ( tra9+ = a wre/l+ mat* )\t /imulat+ ?is organ to an exceptional degree4 ,!re=e1 9 foll[+ ! sugge/ions :i* are giv5 9 ?is *apt]1 y are secur+ ! full b5efit ( a vitality-/imulat+ process t ord9>ily c be obta9$ only by go+ ?r\gh a prolong$ c\rse ( wre/l+4 ,!re is no necessity = y to develop a bull neck1 b y %\ld make ! mo/ /r5u\s ef=ts to acquire a suffici5t developm5t ( ! back ( ! neck to give x an ar*$ appe>ance4 ,! m ne>ly y c approximate a developm5t ( ?is "*1 ! m vital w y become4 ,& along ) ?is sup]ior p[] w come a simil> improvem5t 9 e o!r capacity1 m5tal z well z physical4 ,t !re may be no mi/ake1 let me reit]ate3 ,t ! sp9e mu/ be held erect at all times :5 sitt+ or /&+4 ,t frequ5tly dur+ ! day :5 sitt+ or /&+ ! *9 %\ld be br\ght d[n & 9 ) a backw>d movem5t1 ! head be+ turn$ at times f> ei!r to ! "r or left side1 ) a vigor\s twi/ ( ! /rongly t5s$ muscles4 ,t on e occasion :5 ?is movem5t is made1 ! abdom5 mu/ be fully exp&$-n held 9 or drawn upw>d4 ,t great emphasis mu/ be giv5 to ! importance ( br++ ! *9 sl[ly b vigor\sly d[nw>d aga9/ ! *e/ be=e ! inw>d & backw>d movem5t is begun4 ,?is insures a prop] /imulation ( ! ?yroid gl&4 ,,*apt] ,v3 ,/imulat+1 ,/raight5+ & ,/r5g!n+ ! ,sp9e ,! human sp9e be>s ! same relation to ! body z a :ole z ! trunk ( a tree does to ! re/ ( ! tree4 ,if ! trunk is /rong ! entire tree is /urdy & vigor\s4 ,if ! sp9e is /rong ! body z a :ole possesses a simil> degree ( /r5g?4 ,!re=e1 ! necessity = a /rong sp9e is readily app>5t4 ,?is /r5g? is necess>y n only because ! sp9e is :at may be t]m$ ! f\ndation = our entire physical /ructure b also because !re9 are locat$ ! n]ves t radiate to ea* organ & e m9ute "p ( ! body4 ,^! sp9al n]ves control ! functional processes ( all our bodily tissues & /ructures4 ,if ! sp9e possesses a prop] degree ( /r5g?1 if ! bony /ructure is prop]ly proportion$1 & if ! alignm5t ( all ! v]tebrae is ev]y?+ t c be desir$1 y are !n practically assur$ ( ! pulsat+ vitality :i* is a "p ( sup]b heal?4 ,x is an int]e/+ fact t ! sp9e is ! c5tral & fundam5tal /ructure ( all ! high] organisms on ?is e>?4 ,9 ! c\rse ( ! evolution ( life on ?is planet !re develop$ f ! v simple/ =ms ( animal organisms two diff]5t high] =ms ( life--on ! "o h& ! v]tebrate animals1 possess+ an int]nal skeleton1 & on ! o!r h& ! insects1 clams1 cru/aceans & o!r creatures t h _! skeletons on ! outside1 z "o may say1 9 ! =m ( %ells4 ,! legs ( an insect1 = in/ance1 are small tubes ) ! muscles inside4 ,! limbs ( v]tebrate animals1 on ! o!r h&1 h ! muscle outside ! bone4 ,inv]tebrates commonly h ! ma9 n]ve trunk 9 front1 or und]nea?1 in/ead ( at ! back1 & likewise (t5 h _! bra9s 9 _! abdom5s4 ,"s ( !m1 su* z ! gras%opp]1 ev5 he> ) _! abdom5s4 ,b all v]tebrata h ! great n]ve trunk at ! back1 conta9$ 9 ! sp9e & ) a bulb on ! front or upp] end con/itut+ ! bra94 ,9 fact1 a v]tebrate animal is prim>ily a liv+ sp9e1 & all o!r p>ts ( ! body are 9 ! nature ( app5dages4 ,! limbs1 = in/ance1 & 9 ! high] animals ! ribs & o!r p>ts ( ! skeleton1 are simply atta*$ to ! sp9e1 or are (f%oots f x4 ,9 ! fi%es ^! limbs take ! %ape ( f9s4 ,9 ! high] developm5ts ( life !y assume ! =m ( legs4 ,all ! high] animals1 z we "k1 h evolv$ f ! fi%es & reptiles1 & all 9 common possess a sp9e :i* 9 its fundam5tal *>act]i/ics is v mu* ! same n[ z :5 x 0 fir/ evolv$4 ,9 o!r words1 ! sp9e is a bodily /ructure z old z ! rock-ribb$ hills4 ,x has /ood ! te/ ( "t1 & !re=e mu/ be reg>d$ z ! mo/ highly p]fect$ me*anical /ructure 9 ! body4 ,its /r5g? comb9$ ) its flexibility & its p]fect adju/m5t z a conta9] = ! c5tral n]v\s sy/em1 makes x p]haps ! mo/ wond]ful /ructure 9 ! body outside ( ! bra9 & ! sp9al cord itself4 ,:ile o!r organs & features ( ! body h be5 *ang$ & modifi$ to su* an ext5t 9 ! v>i\s species :i* h be5 evolv$ t !y c h>dly be recogniz$ z hav+ a common orig91 yet ! sp9e has rema9$ sub/antially ! same4 ,x is true t ! sp9e has be5 %ort5$ 9 _m species z ! result ( ! loss ( ! tail1 b ?is means only ! dropp+ (f ( a "p ( x & does n greatly alt] its fundam5tal "*4 ,! human sp9e1 h[ev]1 diff]s f t ( o!r animals 9 respect to its suitability = ! erect po/ure4 ,man is ! only animal 9 ! _w :o c /raight5 8 body & /& p]fectly erect4 ,ev5 ! an?ropoid apes :5 /&+ on _! feet assume a some:at oblique position4 ,! v]tebral column 9 animal life 0 fir/ develop$ on ! horizontal plane1 & s1 naturally1 :5 man 0 evolv$ & adopt$ ! erect position1 c]ta9 modifications ( ! sp9e 7 necess>y4 ,a new /ra9 develop$ on ! v]tebral column :i* 0 due to ! new position1 & s !re came ab\t c]ta9 *anges 9 its /ructure4 ,= "o ?+ ! sp9e became less flexible & ga9$ 9 /ability1 especially 9 ! l[] sections4 ,! sacrum1 = in/ance1 is creat$ by ! fus+ toge!r ( sev]al v]tebrae into "o bone = ! sake ( great] /r5g? & /ability4 ,! sacrum 9 man is mu* broad] ?an 9 animals1 = x mu/ supply solidity & /r5g? to ! l[] "p ( ! sp9e1 ?us adapt+ x to ! v]tical position1 & 9 ! same way ! l[] v]tebrae g5]ally are comp>atively broad] & heavi]1 gradually decreas+ 9 size & tap]+ t[>d ! top ( ! sp9e l ! trunk ( a tree4 ,?is p>ticul> feature ( ! human backbone is wor?y ( special consid]ation because x is ! upp] section ( ! sp9e1 9 :i* ! v]tebrae are small] & tap]+1 t weakness is mo/ likely to exi/4 ,x is 9 ?is upp] section ( ! sp9e t /r5g? is mo/ ne$$ 9 ord] to pres]ve x 9 p]fect alignm5t1 & keep ! body prop]ly erect4 ,& x is = ?is reason1 z ! read] w see1 t ex]cises affect+ ! upp] p>ts ( ! sp9e are mo/ important4 ,!re=e ,i h giv5 !m special att5tion4 ,! curves 9 ! human sp9e are *>act]i/ic1 illu/rat+ 9 ano!r way ! modification ( ! v]tebral column t has be5 made necess>y by ! erect position4 ,! new-born baby has a backbone t is almo/ /raight1 & 9 ?is respect x be>s a /rong resemblance to t ( _m ( ! l[] animals4 ,! typical human curves1 h[ev]1 beg9 to take =m z soon z ! *ild le>ns to sit up1 & !y become m m>k$ z he le>ns to walk & run4 ,^! curves are ess5tial to ma9ta9+ ! balance ( ! body 9 ! erect position4 ,!re are really ?ree curves 9 ! human backbone1 ! c]vical curve be+ convex1 ! dorsal concave1 & ! lumb> convex1 :5 ea* is reg>d$ f ! =w>d aspect4 ,if we consid] ! sacrum & coccyx1 !re is really a f\r? curve1 ?is be+ concave1 al?\gh 9 animals g5]ally ! coccyx curves backw>ds & is ext5d$ to =m ! tail4 ,9 "s ( ! l[] animals ! sp9e is ne>ly /raight1 :ile 9 "s cases x virtually =ms a complete ar* f "o end to ! o!r4 ,^! curves ( ! sp9e are g5]ally m m>k$ 9 ! civiliz$ :ite races ?an among ! black & savage races1 & z a rule !y are m pron\nc$ among wom5 ?an among m54 ,= in/ance1 9 comp>+ ! sexes we f9d t 9 a woman ! lumb> curve is m m>k$ & ext5ds slightly high] ?an 9 a man1 & t ! broad sacrum *>act]i/ic ( ! human race is ev5 wid]1 be+ ?us adapt$ to ! broad] hips & wid] pelvic cavity ( ! *ild- be>+ sex4 ,n[1 ! ma9t5ance ( a /rong & erect sp9e1 & especially ( ! normal curves ( y\? is mo/ important4 ,) ! weakness ( advanc+ age ! curves1 p>ticul>ly 9 ! upp] "p ( ! sp9e1 t5d to become m pron\nc$4 ,! m acc5tuat$ ^! curves are ! great] is ! weakness ( ! sp9e & ( ! muscles ( ! back t is indicat$4 ,x is said t a man is z old z 8 sp9e1 s9ce ! det]ioration ( ! sp9e means ! loss ( ela/icity & support+ p[] 9 ! disk-l c>tilages betwe5 ! v]tebrae1 & also ! loss ( /r5g? 9 ! muscles & ligam5ts ( ! back :i* t5d to hold ! sp9al v]tebrae 9 place4 ,x is usually f\nd t vigor\s old m5 :o are m5tally & physically active at eighty or n9ety ye>s are ^? :o h ma9ta9$ an erect be>+ until late 9 life1 :o h kept _! sp9es /raight & /rong in/ead ( all[+ !m to b5d ov] & d\ble up4 ,9 o!r words1 ! det]ioration ( ! sp9e means a g5]al loss ( bodily vigor & a decl9e 9 ! n]v\s en]gy or vitality4 ,) ! flatt5+ d[n ( ! cu%iony disks or c>tilages betwe5 ! v]tebrae1 & also ) ! dislocation ev5 9 ! slighte/ degree ( ^! v]tebrae1 !re is br\ght ab\t m or less int]f]5ce ) ! free action ( ! sp9al cord itself & ( ! sp9al n]ves4 ,! p9*+ ( ^! n]ves naturally int]f]es ) ! supply ( en]gy to ! organs controll$ by !m1 & causes m or less s]i\s d]angem5t ( ! bodily functions4 ,if "o c keep 8 sp9e /raight & /rong ! c5tral n]v\s sy/em w likewise be heal?y & vigor\s1 & all organs w be suppli$ ) a normal am\nt ( en]gy & vitality4 ,! special ex]cises = ! sp9e :i* ,i h recomm5d$ = ye>s h ! g5]al effect n only ( ma9ta9+ ! prop] alignm5t ( ! v]tebrae & ?us promot+ ! heal? & welf>e ( ! c5tral n]v\s sy/em1 b also ( /rongly /imulat+ ! n]v\s sy/em1 & ?us ton+ up ! entire bodily organism4 ,all movem5ts ( ! sp9e1 :e!r ( a twi/+ or b5d+ "*1 naturally influ5ce ! sp9al cord & ! sp9al n]ves 9 a me*anical way4 ,! result is some?+ ak9 to a massage ( ^! n]ve /ructures1 & 9 ?is way1 z ,i h long cont5d$1 x is possible directly to /imulate ! s\rce ( en]gy & vitality4 ,i am conv9c$ = ?is reason t muscul> ex]cise = ! back is inf9itely m important ?an = any o!r "p ( ! body1 important z x is = all p>ts4 ,if "o has only v little "t ea* day to devote to ex]cise1 !n x w\ld pay him be/ to give t "t to movem5ts :i* w /r5g!n & /imulate ! sp9e4 ,! v>i\s movem5ts t ,i am pres5t+ 9 ?is *apt] h be5 devis$ especially to accompany ! hot-wat] regim5 t w be describ$ 9 ! foll[+ *apt]4 ,!y are int5d$ n only to add to ! /r5g? ( ! backbone itself1 b h be5 devis$ ) a view to /imulat+ to an unusual degree ! n]ve c5t]s locat$ 9 ! sp9e4 ,z ,i h already said1 ! sp9al n]ves control ! functions ( all ! vital organs1 & :5 ! activity ( ^! organs is /imulat$ n only ?r\gh increas$ n]ve =ce b also by ! increas$ supply ( blood t w result f ! hot wat]- dr9k+ regim5 ref]r$ to1 !n inde$ w we h a comb9ation ( /imulat+ =ces :i* w br+ ab\t vital *anges1 9 v _m cases1 little %ort ( a/\nd+ 9 "*4 ,ea* ( ^! ex]cises %\ld be tak5 until a feel+ ( fatigue has be5 notic$1 aft] :i* y may re/ a few mom5ts1 brea?+ fully & deeply ) exp&$ abdom54 ,y %\ld !n be ready to beg9 ! next ex]cise4 ,!re is little dang] ( sor5ess f tak+ ^! movem5ts :5 !y are comb9$ ) hot wat]-dr9k+1 z recomm5d$ 9 ,*apt] ,,vi1 ,! wat] seems to cleanse ! tissues ( ! wa/e products :i* ord9>ily cause sor5ess :5 "o beg9s ! practice ( ex]cises to :i* "o is n accu/om$4 ,if "o possesses unusual vigor1 !n to ! ex]cises illu/rat$ 9 ?is *apt] may be add$ ^? movem5ts appe>+ 9 ! foll[+ *apt]4 ,all ( ! ex]cises giv5 9 ?is *apt] are design$ exclusively = ! /imulation ( ! sp9e & n]ve c5t]s4 ,^? illu/rat$ 9 ! next *apt] are int5d$ *iefly to accel]ate ! circulation ?r\gh\t ! *e/1 arms1 legs & body z a :ole1 = :5 go+ ?r\gh a treatm5t ( ?is "* x is naturally advisable = "o to ar\se ! activity ( all ! functions associat$ ) tissue *anges ?r\gh\t all p>ts ( ! body4 ,al?\gh ^! ex]cises h n be5 devis$ especially = corrective purposes 9 cases ( sp9al curvature1 yet !y w be ( exceptional value 9 all su* cases1 or at lea/1 :]e !re is no radical me*anical de=mity ( ! v]tebral column4 ,curvatures may be prev5t$ 9 all cases1 or may be decreas$1 or ev5 r$uc$ entirely by ex]cise ( ?is type4 ,incid5tally ! practice ( ex]cises = improv+ ! sp9e & giv+ "o ! prop] erect c>riage has a v m>k$ effect ^u ! *e/4 ,an erect position always means exp&$ *e/ walls1 ) pl5ty ( room = ! free activity ( ! he>t & lungs4 ,,*apt] ,,vi3 ,cleans+ & ,/imulat+ ! ,alim5t>y ,canal ,! alim5t>y canal has be5 rightly t]m$ ! human fire-box4 ,x is !re t ! en]gy is creat$ :i* runs ! human ma*9e4 ,! importance ( cleanl9ess 9 ?is "p ( ! physical organism _c be too greatly emphasiz$4 ,ne>ly all diseases h _! beg9n+ 9 ! /oma* or "s o!r "p ( ! alim5t>y canal4 ,defective dige/ion & imp]fect assimilation repres5t ! beg9n+ ( _m incurable & deadly diseases4 ,9 seek+ me?ods = build+ unusual vigor & vitality1 "o ( ! fir/ requirem5ts is def9ite in=mation on ! c>e ( ! alim5t>y canal4 ,m]e regul>ity ( ! b[els does n 9 all cases indicate a heal?y condition ( ! /oma* & b[els4 ,a movem5t 9 ord] to be ( ! "r sort %\ld be s ?or\gh t x leaves "o ) a feel+ ( empt9ess & cleanl9ess4 ,9 o!r words1 y %\ld feel t ! colon has be5 evacuat$ ?or\ghly4 ,_m :o h regul> b[el movem5ts d n h ?is satisfy+ s5sation aft]w>ds4 ,:5 ! movem5t is satisfactory 9 e way little or no /ra9+ is necess>y4 ,! colon simply empties itself ?or\ghly1 & ! evacuation is !n complete4 ,h[ev]1 few h movem5ts ( ! b[els t are satisfactory to ?is ext5t4 ,!re %\ld be at lea/ "o b[el movem5t ( ?is k9d ea* day4 ,two movem5ts ( ?is "* w\ld be bett]1 b "o is suffici5t if ?or\gh4 ,d n acquire ! idea t ! b[els mu/ move at a c]ta9 "t ea* day ) un9t]mitt$ regul>ity1 = !y are subject to ! same ext5t z ! appetite to :at might be t]m$ idiosyncrasies1 accord+ to environm5t & o!r influ5ces4 ,= in/ance1 y are n always hungry at meal-"t4 ,occasionally y eat v little or skip "o or m meals1 & x w\ld be a s]i\s mi/ake to goad y\r appetite ) "s /imulant or to eat a meal )\t an appetite4 ,"o c h>dly say t to =ce a b[el movem5t :5 its necessity is n naturally indicat$ is z h>mful z to eat a meal :5 x is n crav$1 b unque/ionably x is ( advantage to h ! b[els move ( _! own accord1 z ! result ( a natural impulse4 ,movem5ts t d n come ?r\gh ! call ( an in/9ct = relief are r>ely satisfactory1 &1 ?\gh we /rongly emphasize ! necessity ( regul>ity ( ! b[els1 x is n absolutely necess>y t ?is call %\ld come at a c]ta9 "t dur+ ea* day2 & ?\gh x is und\bt$ly ( "s advantage if su* is ! case1 yet s long z !re is "o evacuation ea* day ( ! satisfactory sort describ$1 y c be assur$ t y\r alim5t>y canal is 9 a normal & heal?y condition4 ,h[ev]1 %\ld ! b[els fail to move at ! regul> "t ?is ne$ n cause conc]n if y are feel+ up to ! m>k1 & !re are no o!r symptoms t w\ld indicate possible tr\ble4 ,i m5tion ?is alim5t>y peculi>ity to enable my read]s to avoid ! slavi% idea t x is impossible to be 9 heal? unless ! b[els move at c]ta9 times ) clock-l regul>ity4 ,naturally :5 ! cont5ts ( ! alim5t>y canal are all[$ to accumulate = a consid]able p]iod & !re is sluggi%ness ?r\gh\t ! v>i\s p>ts ( ! small & l>ge inte/9es1 poisons ( all k9ds are g5]at$ & absorb$ into ! circulation1 ?us creat+ conditions rang+ all ! way f a feel+ ( le?>gy to a condition ( weakness & disease t conf9es "o to an invalid's b$4 ,reg>dless ( ! att5tion t y may give to ! o!r in=mation 9 ?is book1 x is extremely important t y %\ld realize ! necessity = active elim9ation4 ,x is necess>y 9 ! ma9t5ance ( alim5t>y heal? to avoid a slavi% adh]5ce to ! !ory ( def9itely regul> movem5ts ( ! b[els & /ill n to make ! mi/ake ( all[+ !m to become *ronically sluggi% or irregul>4 ,z a rule y %\ld dep5d ^u hav+ regul> movem5ts ea* day1 ?\gh if occasionally a day is miss$ y %\ld n all[ ?is deviation to worry y4 ,recogniz+ z ,i d ! great importance ( a heal?y alim5t>y canal ,i h giv5 a va/ am\nt ( att5tion to ! v>i\s me?ods :i* h be5 sugge/$ f "t to "t by /ud5ts ( natural heal+ = assi/+ to regulate ! functional processes ( ?is important "p ( our organism4 ,! flu%+ ( ! l[] b[el = in/ance has be5 widely recomm5d$1 & x is unque/ionably ( value 9 "s cases4 ,h[ev]1 x cleanses only ! l[] "p ( ! alim5t>y canal1 t is to say1 ! colon4 ,x assi/s ! small inte/9es no d\bt by giv+ _! cont5ts free access to ! colon1 b yet ?is aid _c directly affect !m4 ,if y h 9 view ! cleans+ ( ! entire alim5t>y canal f /oma* to rectum1 ! enema is (t5 ( indiff]5t value4 ,! use ( v>i\s laxative foods c be recomm5d$ 9 mo/ in/ances1 ?\gh ev5 ^! sometimes fail to br+ ab\t satisfy+ results1 & !n aga9 !re are cases :]e !y provide a rem$y = only a %ort p]iod1 aft] :i* ! b[els resume _! old /ate ( *ronic torpidity4 ,naturally we _c consid] ca?>tics ( any k9d1 not)/&+ _! p[] to produce tempor>y results4 ,9 all cases ! aft] effects ( _! use are s]i\sly de/ructive to ! delicate n]ves controll+ ! alim5t>y canal & its functions 9 g5]al4 ,ca?>tics inv>iably make ! real condition m ob/9ate & s]i\s4 ,x is well to rememb] t ! real cause ( con/ipation 9 virtually e in/ance1 is ! want ( vital vigor ( ! /ructures & tissues involv$4 ,dige/ion1 ?\gh to a c]ta9 ext5t a *emical process1 is v l>gely me*anical4 ,! muscles ( ! /oma* *urn ! food 9 ! beg9n+ ( ! dige/ive process1 aft] :i* ! circulatory muscle fib]s ( ! small inte/9es cont9ue ! "w4 ,if ^! muscles are lack+ 9 tone1 if !y are relax$1 prolaps$ & weak1 !n !y _c prop]ly p]=m _! functions4 ,9 attempt+ to /r5g!n ?is important "p ( ! bodily organism ! necessity = increas+ ! vigor ( ! muscul> tissues mu/ inv>iably be def9itely recogniz$4 ,/rong muscles = c>ry+ on ! "w requir$ ( ^! blood-mak+ organs are ( f> m importance ?an /r5g? ( ! ext]nal muscles4 ,= ?is reason :5 ! sy/em is ton$ up by any means a b5eficial *ange 9 ! alim5t>y functions & excretions w always be not$4 ,dur+ a c>eful /udy ext5d+ ov] at lea/ a qu>t] ( a c5tury ( all heal?-build+ me?ods1 ,i h acqua9t$ myself ) num]\s !ories & rem$ies :i* h be5 appli$ 9 accel]at+ alim5t>y activity4 ,i am1 9 ?is *apt]1 pres5t+ a new sy/em or comb9ation ( means = /r5g!n+ & /imulat+ ! alim5t>y functions :i* exp]i5ce has prov$ to be ( extraord9>y value4 ,?is me?od has ! advantage ( directly affect+ ! organs involv$1 & results c be obta9$ spe$ily 9 virtually e in/ance4 ,?is sy/em ( alim5t>y /imulation c be r\ghly describ$ z a comb9ation ( hot-wat]-dr9k+ & a n]ve-c5t]-/imulat+ process4 ,! be/ "t = giv+ ?is me?od a ?or\gh trial is imm$iately ^u aris+ 9 ! morn+4 ,x %\ld n be attempt$ at any o!r "t ( ! day1 = x is especially important t ! /oma* %\ld be free ( any rec5tly +e/$ food4 ,all t is requir$ to c>ry out ?is treatm5t is "o or two qu>ts ( boil+ wat]1 a m9ute quantity ( salt1 & a cup t w hold f "o-half a p9t to "o p9t ( wat]4 ,! second phase ( ?is treatm5t is ex]cise & comprises ! s]ies ( movem5ts illu/rat$ 9 ?is "w4 ,:]ev] possible ^! n]ve-/imulat+ ex]cises %\ld be tak5 out-(-doors or be=e an op5 w9d[4 ,if ! wea!r is cold1 y %\ld we> en\gh clo?+ to ma9ta9 a satisfactory degree ( w>m?2 if ! wea!r is w>m1 ! less clo?+ worn ! bett]4 ,if ! sk9 is especially inactive1 or if x is suff]+ f a disease 9 :i* ! elim9at+ process ord9>ily accel]at$ by a ,russian or ,turki% ba? is ( value1 !n we> heavy w>m clo?+ :ile tak+ ! treatm5t4 ,a ?ick sweat] is advantage\s "u su* circum/ances4 ,a pr(use p]spiration w result1 indicat+ a purify+ process t is ( special value :5 ! sy/em ne$s to be cleans$ ( ! accumulat$ poisons :i* are ! direct cause ( ne>ly all diseases4 ,if y are capable ( tak+ ab\t two qu>ts ( wat] 9 ! c\rse ( ! ex]cise !n ea* cup %\ld conta9 ne>ly a p9t1 b if y _c dr9k ov] "o qu>t ea* cup %\ld conta9 n m ?an half a p9t4 ,be=e beg9n+ ! n]ve-/imulat+ ex]cise dr9k ! fir/ cup ( hot wat]1 putt+ a p9* ( salt 9 ! bottom ( ! cup to take away ! flat ta/e ( ! hot wat]4 ,p\r ! cup half full ( boil+ wat] & !n add cold wat] until x is suffici5tly cool to be rapidly swall[$4 ,dr9k ! wat] z hot z possible )\t sipp+ x4 ,n[ take ex]cises #aa1 #ab & #ad4 ,cont9ue ea* "o ( ^! movem5ts until a feel+ ( fatigue is notic$1 aft] :i* y are ready = a second cup ( hot wat]4 ,don't hurry4 ,don't cont9ue any movem5t to exhau/ion1 ?\gh a feel+ ( local fatigue 9 ! p>ticul> muscles conc]n$ is desirable4 ,?is feel+1 h[ev]1 %\ld entirely disappe> aft] a re/ ( "o or two m9utes4 ,aft] ! second cup ( hot wat] y are ready = ex]cises #ac1 #g & #h1 :]eupon y may take a ?ird cup ( hot wat]4 ,y may !n take ex]cises #ae1 #af & #i1 foll[$ by ano!r cup ( hot wat]1 & !n ex]cises #ag1 #f & #aj1 & s on4 ,:ile ?is is sugge/$ z a g5]al plan1 x is n imp]ative t ?is ord] be foll[$ /rictly1 = y\r individual requirem5ts might be bett] suit$ by m9or v>iations2 = in/ance1 by two or f\r ex]cises betwe5 ! int]vals ( hot-wat]-dr9k+4 ,if y f9d y\r capacity is unequal to ! quantity ( hot wat] sugge/$1 !n simply take z mu* z y c )\t inconv5i5ce or discom=t4 ,ea* day1 h[ev]1 :ile foll[+ ?is me?od y w f9d y\r hot-wat]-dr9k+ capacity w increase1 ?\gh z a rule1 a p]son ( av]age weight & height c take f "o to two qu>ts )\t s]i\s inconv5i5ce4 ,! hot-wat]- dr9k+ toge!r ) ! ex]cise w naturally v greatly increase ! pulse1 & :]e !re is he>t disease or any weakness ( ! he>t ?is treatm5t mu/ be tak5 ) unusual c>e4 ,9 virtually e case ?is me?od w mat]ially increase ! /r5g? ( a weak he>t1 ?\gh !re is naturally ! possibility ( /ra91 & ! treatm5t %\ld be adapt$ to y\r /r5g? 9 ! beg9n+ & v gradually increas$ week by week4 ,tempor>y attacks ( con/ipation1 :]e sev]e en\gh to ne$ att5tion1 c usually be ready = ex]cises #ac1 #g & #h1 :]eupon y may take a ?ird cup ( hot wat]4 ,y may !n take ex]cises #ae1 #af & #i1 foll[$ by ano!r cup ( hot wat]1 & !n ex]cises #ag1 #f & #aj1 & s on4 ,:ile ?is is sugge/$ z a g5]al plan1 x is n imp]ative t ?is ord] be foll[$ /rictly1 = y\r individual requirem5ts might be bett] suit$ by m9or v>iations2 = in/ance1 by two or f\r ex]cises betwe5 ! int]vals ( hot-wat]-dr9k+4 ,tempor>y attacks ( con/ipation1 :]e sev]e en\gh to ne$ att5tion1 c usually be quickly rem$i$ by ?is hot-wat]- dr9k+1 n]ve-/imulat+ me?od4 ,usually1 if !re is ne$ = a movem5t ( ! b[els an in/9ctive & compell+ desire w appe> :ile tak+ ! treatm5t or v %ortly !reaft]4 ,if1 h[ev]1 y feel !re is a necessity = su* a movem5t & x does n appe>1 y c re/ assur$ t ! treatm5t has br\ght ab\t suffici5t b5efit to excite ! activity ( ! organs involv$ & t ! desire w come lat]4 ,9 "s v ob/9ate cases ( con/ipation1 or 9 s]i\s tempor>y attacks ( ?is difficulty1 :]e a movem5t ( ! b[els is desir$ quickly1 f "o-qu>t] to "o-half a level teaspoonful ( salt c be add$ to ea* cup ( hot wat]4 ,?is w 9 ne>ly all cases insure a spe$y & satisfactory b[el movem5t4 ,?is1 h[ev]1 is n advis$ unless absolutely necess>y4 ,x is well to po9t out t ?is treatm5t 9 its extreme =m c h>dly be us$ ) complete satisfaction by ^? :o are bel[ av]age /r5g?4 ,9 any case1 h[ev]1 ! dr9k+ ( a small am\nt ( hot wat] c be attempt$ & ! ex]cises illu/rat$ c be us$1 if "o is c>eful n to make 8 ef=ts too sev]e4 ,! hot-wat]- dr9k+ process z well z ! ex]cise mu/1 h[ev]1 be adapt$ to ! requirem5ts ( ea* individual1 & x may be well 9 mo/ cases to exp]im5t two or ?ree times be=e foll[+ all ( ^! sugge/ions 9 detail4 ,:]e "o is lack+ 9 vital /r5g? a beg9n+ c be made by tak+ only two cups ( hot wat]1 us+ ex]cises #g1 #h & #i1 :i* c be tak5 9 a recl9+ position4 ,"o may cont9ue 9 ?is way = a week or two1 aft] :i* a ?ird cup ( hot wat] might be add$4 ,9 ?is way "o c gradually increase ! am\nt ( wat] consum$ & ! vigor & ! am\nt ( ! ex]cise tak54 ,:]e !re is a t5d5cy t[>d rheumatism1 g\t1 neuritis1 neuralgia1 or :]e !re are any o!r symptoms indicat+ ! accumulation ( poisons or impurities 9 ! sy/em1 x is advisable to use di/ill$ wat]1 ?\gh if ?is _c be secur$ ord9>y boil$ wat] w be satisfactory4 ,at lea/ be sure to boil y\r wat] be=e us+ if x is heavily *>g$ ) m9]al matt]1 s9ce boil+ t5ds to precipitate lime salts4 ,9 o!r words1 h>d wat] is n desirable 9 su* cases4 ,! hot-wat]-dr9k+ regim5 9 itself has a decid$ly b5eficial effect ^u ! /oma* & inte/9es4 ,b mu* bett] results1 especially 9 ! case ( con/ipation1 are secur$ :5 ! special n]ve-/imulat+ ex]cises recomm5d$ are tak5 9 connection ) x4 ,by ?is comb9ation we obta9 results t _c be secur$ 9 any o!r way4 ,9 fact1 /iffness1 sor5ess & rheumatic tw+es 9 v>i\s p>ts ( ! body are (t5 remov$ ) a/\nd+ rapidity ?r\gh ! help ( ?is p>ticul> treatm5t4 ,! cleans+ & elim9at+ functions are /imulat$ to an extraord9>y ext5t by comb9+ ^! two blood-purify+ =ces3 hot-wat]-dr9k+ & ! /imulation ( ! n]ve c5t]s4 ,?is regim5 is also a spl5did means ( increas+ ! weight 9 cases ( defective assimilation4 ,x seems to tone up ! entire vital & functional sy/em1 9 addition to directly influ5c+ ! dige/ive organs4 ,! hot wat] alone t5ds to cleanse & empty v ?or\ghly ! /oma* & inte/9es1 also to /imulate ! secretion ( ! dige/ive juices4 ,^? :o are bel[ normal weight *iefly because ( poor assimilative p[]s are especially advis$ to give ?is me?od a ?or\gh trial = a p]iod ( a few weeks4 ,aga91 if y\r complexion is sall[1 dull1 & muddy1 a rem>kable improvem5t w spe$ily appe> z a result ( ?is treatm5t4 ,9 a rec5t case ,i obs]v$ a surpris+ *ange at ! end ( "o week 9 a complexion t _h be5 sall[ & lifeless4 ,! complexion 9 ?is in/ance n only assum$ an improv$ color1 b ! tissues ( ! face 7 also fill$ out consid]ably1 & :5 improvem5t is ?us manife/$ on ! surface y c well realize t ! int]nal *anges are ev5 m pron\nc$4 ,! devitaliz$ condition ( ! v>i\s gl&s & /ructures 9 ?is "p ( ! body is gradually rem$i$ by ! improvem5t 9 ! circulation t comes ) :at might be t]m$ a /imulat+ supply ( liquids1 & ! same good result is accompli%$1 s f> z ! g5]al circulation is conc]n$1 9 ! welf>e ( ! body z a :ole4 ,^? suff]+ f high blood pressure w f9d ?is treatm5t ( unusual value1 ?\gh great c>e %\ld1 ( c\rse1 be tak5 to avoid any movem5ts t are 9 any way exhau/+ or viol5t4 ,:5 ! blood is 9 a ?ick or visc\s condition ! use ( ! hot wat] adds to its fluidity1 & x c !n be =c$ m easily ?r\gh ! capill>ies1 ?us greatly less5+ ! blood pressure4 ,x is well kn[n t a l[ blood pressure is conducive to endurance & to g5]al heal?4 ,& :5 ^! ex]cises especially advis$ = /imulat+ ! n]ve c5t]s & = /r5g!n+ & vitaliz+ ! sp9e are comb9$ ) a lib]al use ( hot wat]1 ! blood is =c$ ?r\gh all ! tissues1 ) ! g5]al effect ( ?or\ghly cleans+ all p>ts1 9 addition to imm$iately cleans+ ! alim5t>y canal4 ,x is cu/om>y among a?letes to use massage1 or :at is commonly call$ a rub d[n1 foll[+ _! ex]cise4 ,! purpose ( ?is is to increase ! circulation & !reby to c>ry out ( ! muscles ! fatigue-poisons t h accumulat$ !re9 dur+ ! ex]cise4 ,n[ if a l>ge am\nt ( hot wat] is us$ 9 connection ) movem5ts su* z we are illu/rat+1 ?is purpose w be ev5 m ?or\ghly accompli%$ dur+ ! ex]cise itself1 z ! muscul> & o!r tissues are virtually flu%$ out ow+ to ! m fluid "* ( ! blood & its m ready & p]fect circulation ?r\gh all p>ts4 ,"o :o feels /iff f sev]e ex]cise1 or f9ds 8 tissues sore = o!r reasons1 %\ld be able to ov]come ?is /iffness & ga9 a s5se ( refre%m5t ?r\gh ?is me?od4 ,ref]r+ to ! subject ( elim9ation 9 ! case ( fatigue1 ,i might say t "s /ud5ts h ascrib$ ! feel+ ( fatigue at ! end ( ! day's "w to an accumulation ( deposits )9 ! walls ( ! art]ies & ve9s1 :i* deposits are ord9>ily c>ri$ (f dur+ sleep4 ,if ?is !ory is true ,i c ?9k ( no simpl] or m satisfactory me?od ( remov+ ?is wa/e matt] 9 ! blood-vessels ?an ?is sy/em ( flu%+ !m4 ,= produc+ imm$iate results ( any k9d !re is no o!r me?od s f> z ,i "k :i* is s effective z ?is if "o has suffici5t /r5g? prop]ly to use x4 ,i h kn[n cases 9 :i* a heada*e has be5 cur$ 9 a few m9utes by spr9t+ or o!r viol5t ex]cise1 & cases 9 :i* neuralgic too?a*es & o!r pa9s h yield$ to vigor\s ex]cise cont9u$ = a prolong$ p]iod4 ,i h also kn[n ! same relief to be obta9$ by dr9k+ a lib]al quantity ( hot wat]1 b 9 all su* in/ances results w\ld be m quickly & c]ta9ly secur$ ?r\gh a comb9ation ( ^! /imulat+ =ces4 ,to repeat = cle>ness & emphasis1 ! me?od outl9$ consi/s ( ! foll[+3 ,a comb9ation ( hot-wat]-dr9k+ & specially adapt$ movem5ts = /imulat+ ! n]ve c5t]s4 ,half a p9t to a p9t ( hot wat]-z hot z c be drunk-to be tak5 on beg9n+ ! treatm5t imm$iately on aris+ 9 ! morn+4 ,an additional quantity ( hot wat] to be tak5 ea* five to t5 m9utes !reaft] until f "o to two qu>ts h be5 consum$4 ,a l>ge am\nt ( clo?+ to be worn if pr(use p]spiration is desir$1 ?\gh :]e an increase ( weight is ( advantage & no actual disease exi/s 9 ! sy/em1 no m clo?+ %\ld be worn ?an is necess>y to ma9ta9 w>m?4 ,:5 a b[el movem5t is def9itely ne$$1 a complete & p]fectly satisfactory evacuation is (t5 br\ght ab\t :ile tak+ ?is treatm5t4 ,! cleans+ process1 h[ev]1 w result 9 a cle>] bra9 & an improv$ physical z well z m5tal capacity1 :e!r or n ! b[els act imm$iately1 & "o c ne>ly always dep5d ^u a satisfactory movem5t lat]4 ,:5 !re is suff]+ f tempor>y attacks ( con/ipation & imm$iate relief is desir$1 add f "o-qu>t] to "o-half a level teaspoonful ( salt to ea* cup ( hot wat]4 ,spe$y results c be dep5d$ ^u 9 virtually e case4 ,ano!r me?od ( accompli%+ ! same ?+ is to cont9ue ! hot-wat]-dr9k+ ev5 beyond ! two qu>ts sugge/$1 add+ no m ?an a small p9* ( salt to ea* cup1 z previ\sly sugge/$4 ,no h>m w come f ?is excessive wat]-dr9k+ if "o is possess$ ( a normal am\nt ( vigor4 ,if "o is a?letic1 jump+ "o to two hundr$ times1 z :5 jump+ a rope1 j previ\s to mov+ ! b[els is (t5 ( value 9 induc+ a natural desire t 9 ne>ly all cases br+s satisfactory results4 ,:]e x is difficult to take ! am\nt ( wat] prescrib$1 take z mu* z y conv5i5tly c1 gradually increas+ ! quantity ea* day4 ,?is hot-wat]-dr9k+ regim5 is n necess>ily recomm5d$ z a p]man5t measure to be cont9u$ e day = an indef9ite p]iod4 ,:5 y feel t y\r physical /atus is satisfactory 9 e way1 y c drop ! me?od = a few days1 aft] :i* x c be resum$ z desir$1 ?\gh x w\ld be ( advantage to cont9ue tak+ ! ex]cises ea* day1 & if ev5 "o or two glasses ( hot wat] are tak5 b5eficial results w\ld accrue4 ,,*apt] ,,vii3 ,ex]cise = ,vitality ,build+ ,inactivity is non-exi/5ce4 ,x means dea?4 ,our bodily p[]s & organs 7 giv5 to u = a def9ite purpose4 ,failure to use !m br+s s]i\s p5alties4 ,!re c be no real heal? ) physical /agnation4 ,to be sure1 we may po9t to "s m5 possess+ extraord9>y vitality :o1 app>5tly1 h liv$ )\t ex]cise4 ,b a /udy ( _! habits ( life w usually br+ to light "s =m ( muscul> activity1 ev5 if x be no?+ m ?an a mod]ate am\nt ( walk+4 ,9 "s cases1 su* extraord9>y vitality may be possess$ t heal? laws c be brok5 ) app>5t impunity1 b x w usually be f\nd t a vigor\s con/itution 0 develop$ 9 e>ly y\? f pl5ty ( ex]cise4 ,h[ev]1 ! failure to obs]ve ^! important bodily requirem5ts inv>iably means tr\ble be=e rea*+ ! p]iod at :i* old age beg9s4 ,?\gh ! av]age ( human life has be5 greatly increas$ ?r\gh ! decl9e 9 infant mortality1 ! dea? rate among m5 ( middle age has m ?an d\bl$ 9 ! pa/ ?irty ye>s4 ,& ev5 if ^? ( exceptional vitality c neglect _! physical requirem5ts )\t suff]+1 ! man ( limit$ en]gy1 :o is try+ to build vitality1 c]ta9ly _c af=d to d s4 ,we ought to take a reasonable am\nt ( ex]cise at int]vals1 regul> or o!rwise1 9 ord] to keep fully alive4 ,x is n a case ( ex]cise = ! sake ( muscul> /r5g? alone1 b = ! sake ( heal? & life4 ,!re are _m p :o labor "u ! delusion t !y are liv+ )\t ex]cise1 b exi/+ does n mean liv+4 ,to live 9 ! full s5se ( ! ^w means t y are ?or\ghly alive1 & y positively _c be ?or\ghly alive unless all ! physical processes involv$ 9 ! v>i\s functions ( ! body are active4 ,functional activity means pure blood1 ( sup]ior quality1 & :5 "o fails to give ! muscul> sy/em its prop] use1 ! functions /agnate1 ! blood is fill$ ) impurities ( v>i\s sorts1 & "u su* circum/ances ! body is n really alive4 ,:5 ! body is h>bor+ an excessive numb] ( dead cells & o!r wa/e mat]ial "o _c say t he is entirely alive4 ,"u su* conditions y are lit]ally half dead & half alive4 ,x is well kn[n t ! body is dy+ at all times4 ,m9ute cells t con/itute ! bodily tissues lose _! vitality & life1 & are tak5 up by ! v5\s blood & c>ri$ to ! v>i\s organs :i* take "p 9 ! "w ( elim9ation4 ,n[ ^! dead cells & m9ute corpuscles l+] 9 ! tissues if "o lives an inactive life4 ,!re=e x is lit]ally true t y are half dead if y d n give ! muscul> sy/em its prop] use4 ,physically ! muscul> sy/em is su* an important "p ( ! body t failure to keep x 9 good condition by failure to keep x active s]i\sly affects all o!r p>ts4 ,! great] "p ( ! food we eat is consum$ by ! muscles4 ,mo/ ( ! heat produc$ by ! body is g5]at$ 9 ! muscles4 ,!re=e to neglect ?is "p ( our organism means to disorganize1 to a l>ge ext5t1 ! work+s ( all o!r p>ts4 ,! appetite1 "u su* conditions1 fails & ! entire functional sy/em loses tone4 ,9 fact1 ,i may say t ex]cise is ! fir/ & mo/ important ( all ! me?ods ( build+ functional /r5g?4 ,:5 ! muscles are ex]cis$ ! vital1 organs are en]giz$ & ! activity ( ! entire functional sy/em greatly increas$-all cle>ly indicat+ t 9 tak+ physical ex]cise ! int]nal organs are ar\s$ & /imulat$4 ,gigantic /r5g? is n especially ne$$4 ,x is n necess>y = "o to /rive to eclipse ! feats ( fam\s /rong m54 ,unusual muscul> developm5t is ( no great value 9 ?is age1 b a normal degree ( /r5g? is absolutely necess>y 9 ! /ruggle = heal? & vitality4 ,no "o %\ld be satisfi$ ) less ?an :at might be reg>d$ z a normal degree ( /r5g?1 & ?is1 :5 once develop$1 c usually be reta9$ by a mod]ate am\nt ( ex]cise ea* day4 ,n[ x is n necess>y to adopt "s complicat$ sy/em ( ex]cise = giv+ ! muscles ! requir$ activity4 ,y\r ex]cise c take ! =m ( play4 ,x may pref]ably be tak5 out-(-doors4 ,b y mu/ keep def9itely 9 m9d t ! body 0 giv5 y = active use1 & "s regul> me?od mu/ be adopt$ t w insure ! activity requir$4 ,! ex]cises ref]r$ to 9 ! *apt] on ,outdoor ,life may fir/ ( all be recomm5d$4 ,if y h no bodily defects any "o ( ^! outdoor sports w probably give y\r muscles all ! ex]cise ne$$1 b if y are suff]+ f defects ( any k9d & y are desir\s ( rem$y+ !m "s special ex]cises adapt$ to y\r individual ne$s %\ld be tak5 ) religi\s regul>ity4 ,if y h a flat or sunk5 *e/1 if y are r\nd-%\ld]$1 if !re is "o %\ld] high] ?an ! o!r1 if !re is a sp9al curvature1 or if ! muscles ( ! /oma* or abdom5 are weak1 x w be necess>y to give special att5tion to su* p>ts ?r\gh sy/ematic movem5ts int5d$ to h a corrective influ5ce4 ,9 ano!r "p ( ?is volume v>i\s ex]cises h be5 illu/rat$ t are especially recomm5d$ to ^? :o are already 9 possession ( ord9>y /r5g?4 ,9 ?is *apt] ,i am illu/rat+ a s]ies ( movem5ts t h a simil> object 9 view1 b :i* w be f\nd f> easi] to p]=m4 ,! ex]cises 9 ?is *apt] are especially adapt$ to ^? :o are weak or ail+4 ,!y are design$1 h[ev]1 = ! purpose ( /imulat+ & /r5g!n+ ! sp9e1 :i*1 z ,i h previ\sly sugge/$1 is ! c5tral s\rce ( vitality4 ,! hot- wat]-dr9k+ regim5 ref]r$ to 9 ! *apt] on ,cleans+ ! ,alim5t>y ,canal c also be us$ 9 connection ) ^! ex]cises1 ?\gh naturally if "o is weak b a small quantity ( wat] c be tak54 ,,*apt] ,,viii3 ,h[ to ,brea! ,volumes h be5 writt5 ^u ! value ( brea?+ ex]cises4 ,_m exagg]at$ /atem5ts h be5 made z to :at c be accompli%$ ?r\gh deep brea?+4 ,nev]!less1 x mu/ be def9itely und]/ood t full1 deep brea?s1 :i* exp& ! lungs to _! fulle/ capacity1 & are tak5 at frequ5t int]vals1 are ( great value4 ,almo/ any vigor\s ex]cise w en=ce deep brea?+1 & !re is no "q z to ! b5efit ( ! involunt>y or spontane\s inhalation & exhalation ?us induc$4 ,runn+ & wre/l+ are types ( v vigor\s a?letic ex]cises t w compel "o to brea! deeply & fully1 & w insure a full lung developm5t )\t special brea?+ ex]cises4 ,& ?is is m especially true if mu* ex]cise ( ?is "* is tak5 regul>ly1 day aft] day1 all ! ye> r\nd4 ,b :]e ! occupation & surr\nd+s are su* t "o _c indulge 9 su* active pa/imes1 or :]e ! "t = su* ex]cises is necess>ily limit$1 frequ5t volunt>y deep-brea?+ ex]cises c be highly comm5d$4 ,ab\t ! be/ example ( ! prop] use ( ! diaphragm & ! natural movem5t ( ! abdom9al & dorsal region 9 correct brea?+ is illu/rat$ 9 a small *ild4 ,9 ne>ly all cases an active heal?y *ild w brea! prop]ly1 & by /udy+ ! movem5t ( 8 abdom5 9 bo? /&+ & recl9+ positions y w f9d t z ! brea? is inhal$ ! abdom9al region w exp&4 ,:5 ! brea? is exhal$ ?is "p ( ! body w contract or be drawn inw>d4 ,?is demon/rates v conclusively t ! movem5t or expansion ( ! body 9 natural brea?+ is abdom9al1 & t ! bony framework ( ! *e/ %\ld n be involv$ except :5 tak+ full deep brea?s1 or :5 brea?+ h>d f ! effects ( v vigor\s ex]cise4 ,x is n at all necess>y to g ?r\gh a complicat$ sy/em 9 ord] to le>n prop] me?ods ( brea?+1 s9ce ?is is comp>atively simple if y are will+ to make p]si/5t ef=ts day aft] day until y are fitt+ly rew>d$4 ,if y simply acquire ! habit ( draw+ 9 a deep full brea?1 at frequ5t int]vals dur+ ! day1 exp&+ fir/ 9 ! abdom9al region1 y w soon be able to brea! prop]ly4 ,a correct position ( ! body is v important1 = if y h ! prop] erect po/ure1 & h no con/rict+ clo?+ ab\t ! wai/ & abdom9al region1 y w almo/ in/9ctively be incl9$ to brea! diaphragmatically1 or abdom9ally1 z we call x4 ,fur!rmore1 :5 go+ out 9 ! op5 air y w f9d z a result ( ?is practice t y are unconsci\sly exp&+ 9 ! prop] mann] z sugge/$4 ,9 fact1 y w be m incl9$ to brea! freely & deeply at all times if a prop] position is ma9ta9$4 ,x is h>dly necess>y to m5tion ! necessity = brea?+ pure air1 & especially :5 tak+ deep-brea?+ ex]cises1 if y wi% ! v greate/ results4 ,take ^! deep brea?s :5 9 ! op5 air1 or else be=e an op5 w9d[4 ,x is a good plan1 = in/ance1 :5 ris+ 9 ! morn+ to /& be=e an op5 w9d[ & inhale p]haps a doz5 full1 complete brea?s4 ,?is w help greatly to bru% ! cobwebs f y\r bra9 & bright5 y up = ! day's duties & responsibilities4 ,all ( ^! sugge/ions apply ) equal =ce to bo? sexes4 ,because ( ! fa%ions ( dress usually 9 vogue ! brea?+ ( wom5 is mu* m re/rict$ ?an t ( m54 ,fur!rmore1 !y are g5]ally less incl9$ to a?letic pursuits involv+ ex]cise :i* compels deep brea?+4 ,! me?od ( brea?+ recomm5d$ = wom5 is absolutely id5tical ) t sugge/$ = m54 ,x is a curi\s fact t until rec5t ye>s ! _w g5]ally1 ! m$ical pr(ession includ$1 held ! op9ion t !re is a fundam5tal diff]5ce betwe5 m5 & wom5 9 brea?+4 ,obs]vation ( ! natural brea?+ ( boys & girls w\ld soon prove ! absurdity ( ?is op9ion4 ,ow+ to ! univ]sal use ( ! corset1 ?oracic brea?+1 or *e/ brea?+1 ! result ( ! artificial con/riction ( ! body at & bel[ ! wai/ l9e1 appe>$ to be ! natural me?od ( brea?+ = wom51 :]eas diaphragmatic brea?+ 0 recogniz$ z prop] & natural = m54 ,only 9 rec5t ye>s h m$ical au?orities recogniz$ t ?is diff]5ce 0 really due only to artificial me?ods ( dress & t natural brea?+ 9 wom5 & m5 is absolutely ! same4 ,rec5t fa%ions h p]mitt$ ! enl>gem5t ( ! wai/ l9e 9 wom51 b un=tunately !re is /ill too mu* con/riction ( ?is important "p ( ! body4 ,:5 ! _w becomes m truly civiliz$ & our me?ods ( dress are bas$ ^u common s5se & an intellig5t und]/&+ ( ! physical requirem5ts ( ! body1 we may hope t ! dress ( wom5 w be su* z to p]mit entire fre$om 9 ! matt] ( brea?+1 & ! easy expansion ( ! body at ! wai/ l9e4 ,"s day wom5 w le>n ! value ( susp5d+ skirts1 /ock+s1 etc41 f ! %\ld]s in/ead ( rely+ ^u ! re/riction at ! wai/ z a means ( support4 ,if y wi% to asc]ta9 m exactly :e!r or n y\r brea?+ is entirely satisfactory1 /& up1 take a deep brea?1 & obs]ve n only ! expansion 9 ! region ( ! /oma* & abdom5 b also at ! sides & 9 ! back4 ,if y place ! palms ( y\r h&s ^u ! l[] ribs 9 ! back1 j above ! wai/ l9e1 y %\ld feel ! expansion ( ! body 9 ?is "p press+ upw>d ?r\gh ! action ( ! diaphragm z a deep brea? is inhal$4 ,also by press+ ! h&s ^u ! l[] ribs at ! sides1 j above ! wai/ l9e1 y w feel ! lat]al expansion 9 ?is region at ! same "t t ! expansion is not$ 9 ! front ( ! body4 ,y w !re=e realize t !re %\ld be an expansion ( ! l[] ribs at ! back & at ! sides along ) ! expansion 9 ! region ( ! /oma* & abdom54 ,( c\rse1 :5 a v full brea? is tak5 !re w also be an expansion ( ! *e/ foll[+ ! fill+ up ( ! l[] "p ( ! lungs4 ,,*apt] ,,ix3 ,outdoor ,life ,civiliz$ man is an indoor animal4 ,we no long] live 9 tree-tops nor ev5 9 caves1 b 9 h\ses1 & a great _m ( u sp5d ! l>g] "p ( e ye> 9 close1 ill-v5tilat$1 ov]heat$ rooms4 ,f a heal? viewpo9t ! cave-dwell] w\ld no d\bt h ! advantage ov] ! av]age ,am]ican :o foll[s a s$5t>y occupation4 ,! /eam-heat$ ap>tm5ts ( our great cities are ?or\ghly air$ only on r>e int]vals1 & consequ5tly ^? :o reside !re9 (t5 dry up 9 m9d1 s\l & body along ) ! furniture4 ,9 ord] to live 9 e s5se ( ! ^w we mu/ become a "p ( ! great outdoors4 ,outdoor life adds to "o's vitality & vigor4 ,x increases "o's en]gies & en?usiasms4 ,y _c be ambiti\s or vivaci\s1 y _c really am\nt to any?+ 9 life1 if y are conf9$ to an ov]heat$ flat4 ,if !re is any hobby t is wor? :ile x is "o t takes u out- (-doors4 ,:at ! attractive features ( y\r hobby may be1 is n ( v great importance provid$ ?is object is secur$4 ,y mu/ be lur$ away f y\r /uffy liv+ rooms & enc\rag$ to brea! ! fre%1 pure air ( ! op54 ,!re are out-(-door ex]cises ( all sorts :i* are ( great value1 b ev5 a seat 9 a motor c> :]e9 y\r ex]cise is conf9$ pr9cipally to increas$ respiration ?r\gh ! pleasure t comes ) fa/ rid+1 is at lea/ ( "s value4 ,! heal? ( ! nation1 z a :ole1 has be5 greatly improv$ by ! automobile ?r\gh its enc\ragem5t ( ! outdoor life4 ,b if y c jo9 ) y\r outdoor life "s active ex]cise :i* w use all ! muscles ( ! body ! b5efits w be mu* great]4 ,!re are v>i\s op5-air pa/imes t c be made unusually vigor\s1 & s c be highly recomm5d$ if "o is possess$ ( ord9>y /r5g?4 ,football is p]haps "o ( ! mo/ /r5u\s ( outdoor games1 & is to be especially advis$ :]e "o has ! vitality & endurance :i* fits him = an ex]cise ( ?is "*4 ,golf is an example ( a mild] outdoor pa/ime t is p>ticul>ly suit$ to middle-ag$ & eld]ly p]sons1 al?\gh "y m5 & wom5 are b5efit$ by x1 too4 ,x af=ds excell5t ex]cise 9 walk+1 & ! sw++ ( ! golf clubs af=ds m ex]cise = ! *e/1 arms & back ?an is usually suppos$4 ,"o :o is n accu/om$ to ! game w usually f9d ! muscles ( ! arms1 %\ld]s & *e/ sore or at lea/ /iff f ! unusual ex]cise :5 fir/ attempt+ to play ?is game4 ,t5nis furni%es a vigor\s ex]cise t is especially comm5dable = add+ to "o's vitality4 ,x is a good endurance build]4 ,t5nis c be made z fa/ & en]getic1 or z leisurely & mod]ate z "o wi%es1 dep5d+ entirely ^u ! skill1 /r5g? & ability ( ! play]4 ,t5nis is a safe & sane pa/ime t is gr[+ 9 popul>ity1 & c be univ]sally recomm5d$ = bo? sexes & all ages4 ,r[+1 runn+1 cross-c\ntry "w1 track a?letics1 lacrosse1 h&ball1 hockey & polo are all spl5did & vigor\s games1 well calculat$ to develop ! be/ type ( physical /am9a4 ,= ^? possess+ ! requisite /r5g? !y c all be highly recomm5d$1 ?\gh z a rule x is be/ n to specialize 9 any "o ( !m b to secure z mu* v>iety z possible4 ,specializ+ 9 a?letics may w9 *ampion%ips & may /imulate int]e/ 9 sports1 b = ! av]age man or woman specialization is n desirable4 ,ev5 if y are only a dub in/ead ( a *ampion 9 ea* ( ^! games1 x is bett] to play !m all1 s9ce y w !reby secure a well-r\nd$ physical developm5t1 & also obta9 ! maximum ( fun4 ,= ^? :o are less rugg$ b :o on t v acc\nt are all ! m 9 ne$ ( op5-air ex]cise !re is a great v>iety ( o!r less /r5u\s pa/imes4 ,cycl+ & horseback rid+ c be p>ticul>ly recomm5d$ z enjoyable =ms ( out+ 9 comb9ation ) a c]ta9 am\nt ( ex]cise4 ,skat+ is an ideal pa/ime = ! cold] wea!r z x requires no special /r5g? & adds to ! vigor ( ! he>t1 lungs & o!r vital organs2 besides ?is1 ! brisk1 cold air ( ! w9t] mon?s is a tonic ( great value4 ,sn[%oe+1 ya*t+1 rope-skipp+1 canoe+1 ar*]y1 croquet1 coa/+ & v>i\s simil> pa/imes are all to be comm5d$4 ,swimm+ is ( great value1 bo? z a means ( physical developm5t & z a heal? build]1 b if y\r vitality is limit$ d n /ay 9 ! wat] too long4 ,swimm+ may be made mild or v /r5u\s4 ,if y swim ) ! skill ( an exp]t1 only a v mod]ate ex]tion is requir$1 ?\gh "s ( ! new rac+ /rokes tax ! /r5g? & endurance ( ! /ronge/ a?lete4 ,swimm+ comb9es ! pleasures ( ba?+ & ex]cise1 & "u prop] conditions is invaluable4 ,^? :o are fle%y c /ay 9 ! wat] a long "t1 b if y are ?9 take c>e le/ y lose weight by too mu* ba?+4 ,! sl5d] man or woman may take a daily swim = its tonic effect4 ,x may ev5 cause "o to ga9 9 weight if ! ex]cise is n prolong$1 b p]sons ( ?is type usually lose weight 9 ! c\rse ( a season ( too mu* ba?+4 ,!re is "o po9t ( special importance 9 connection ) our ex]cise & t is to cultivate ! play _s4 ,y w nev] fully enjoy y\r sports & y w nev] obta9 all possible b5efit f !m until y lose y\r dignity & le>n h[ to play4 ,try to be glad t y are alive & able to play ^! games4 ,"o great drawback to ,am]ican sports is ! t5d5cy to take !m too s]i\sly4 ,!re is too mu* ( /ra9$ ef=t involv$ 9 ! desire to w9 ! game at any price4 ,keep y\rself 9 a /ate ( m9d :]e y see ! fun4 ,?\gh play+ to w9 may be comm5d$1 ! real purpose ( any game is ! fun & b5efit t is secur$ !refrom :e!r y w9 or lose4 ,!re h be5 cases :5 memb]s ( a boat crew or a football team h actually cri$ ov] a lo/ game4 ,imag9e ! n]ve /ra9 involv$ 9 tak+ a?letics s s]i\sly6 ,x is spl5did to w91 b x %\ld also be pleasurable to lose to a wor?y antagoni/4 ,d n take y\r games too s]i\sly1 b make !m a laugh+ matt]4 ,only by assum+ ?is attitude c y get ! greate/ possible b5efits t c be d]iv$ f games4 ,! nature ( y\r ex]cise does n matt] s long z !re is t increas$ activity ( ! he>t1 lungs & o!r organs :i* t5ds to improve ! circulation ?r\gh\t ! entire body4 ,! ex]cise mu/ insure deep brea?+1 & if a c]ta9 am\nt ( p]spiration is induc$ x w be advantage\s4 ,fir/ ( all get out-(-doors2 f9d "s ex]cise t appeals1 "s allur+ attraction :i* w take y away f ! conf9em5t ( y\r home4 ,live z mu* z y c 9 ! op54 ,if possible1 try sleep+ out-(-doors4 ,m5 & wom5 ( today may be aptly comp>$ to s5sitive plants4 ,we are ! devitaliz$ product ( ! univ]sal cu/om ( coddl+1 & ! less we live )9 f\r walls1 & ! m we brea! ! free outdoor air1 ! /rong]1 heal?i] & m capable we become4 ,!re is "o outdoor ex]cise t we c all take )\t exp5se1 & x is by f> ! be/ :5 ev]y?+ is consid]$4 ,at lea/ ?is /atem5t is true s f> z ! build+ ( vitality & endurance is conc]n$4 ,i ref] to walk+4 ,?is is an ex]cise t c be made decid$ly vigor\s if desir$4 ,& no matt] :at heal?-build+ regim5 y may foll[1 a c]ta9 am\nt ( walk+ is ess5tial to ma9ta9+ ! highe/ degree ( physical vigor4 ,walk+ is a tonic ( v great value to e "o ( ! organic functions4 ,x /imulates ! activities ( ! purify+ organs to an unusual degree4 ,x is a rem$y ( great efficacy 9 ov]com+ con/ipation4 ,x c be highly recomm5d$ = /r5g!n+ ! he>t1 = /imulat+ ! liv] & kidneys1 & x w tone up ! physical organism ?r\gh\t4 ,fur!rmore1 ?is ex]cise is ( unusual value z a m5tal /imulant4 ,x cle>s ! cobwebs f ! bra94 ,if y are bo!r$ ) vex+ problems put !m aside until y c take a long walk4 ,) ! improv$ quality ( ! blood & ! m active circulation ( ?is functional tonic1 y\r m5tal effici5cy w be greatly increas$4 ,y w ?9k m quickly2 y\r conclusions w be cle>]1 m def9ite & m dep5dable4 ,i "k a successful noveli/ :o dep5ds v l>gely ^u 8 long walks = work+ out ! !mes & plots ( 8 /ories4 ,i h frequ5tly foll[$ ! same plan 9 connection ) my own "w4 ,i "k ( o!r writ]s :o dep5d ^u ?is me?od ( ga9+ inspiration4 ,i h be5 told t *opp+ wood is m5tally /imulat+1 & also t horseback rid+ & cycl+ are sometimes helpful 9 ?is direction1 b walk+ is )\t d\bt ! mo/ effective m5tal /imulant to be f\nd out-(- doors4 ,x accel]ates ! circulation1 & seems to ar\se ! vital =ces ( ! body1 b does n require su* an exp5diture ( en]gy z to prev5t ! bra9 f be+ exceptionally active4 ,n[ to secure ! real b5efits t come f walk+ !re %\ld be no laz9ess ab\t x4 ,d n walk z ?\gh y 7 on a fa%ion p>ade4 ,! ,sunday aft]noon /roll on ! city /reets may be v allur+1 b y _c "u su* circum/ances secure ! real b5efits t may be f\nd 9 walk+4 ,if possible g out on ! c\ntry roads or walk across ! fields4 ,put a c]ta9 am\nt ( en]gy into y\r e /ep4 ,walk briskly & z ?\gh y enjoy$ x1 & y w discov] t y d enjoy x4 ,ev5 if y\r fir/ few /eps require an unusual ef=t on y\r "p1 /ep lively j ! same1 & y w %ortly f9d t y feel lively1 too4 ,a walk ( ?is sort into :i* y put real en]gy 9 e /ep is a tonic ( amaz+ value4 ,x w /ir up y\r entire organism4 ,x w insure an active function+1 & make y feel & be ?or\ghly alive4 ,if y h ! add$ advantage t comes f pure c\ntry air y are to be envi$4 ,b ev5 )\t ^! sup]ior advantages1 ev5 if y\r r\te is conf9$ to city /reets1 "s b5efit w /ill result f tak+ ! walk tonic4 ,:ile walk+ give special att5tion to my sugge/ions conc]n+ brea?+4 ,brea! deeply & fully at frequ5t int]vals4 ,exp& ! body 9 ! abdom9al region4 ,if y l1 y c c>ry y\r brea?+ /ill f>!r & all[ ?is expansion to ext5d to ! *e/ walls1 ?\gh z a rule1 ?is is n necess>y4 ,no d\bt "o ( ! mo/ valuable sugge/ions = /r5g? & vitality build+ :ile walk+ is to take at frequ5t p]iods sev]al movem5ts :i* are ref]r$ to 9 ! *apt] on ,?yroid ,/imulation1 namely1 ! *9-9-d[nw>d- &-backw>d motion :ile hold+ a full brea? ) abdom5 fully exp&$4 ,9 fact ?is idea1 if c>ri$ out until ! muscles ( ! back ( ! neck are fatigu$ at ! completion ( ! walk1 w en]gize y m5tally & physically4 ,a sugge/ion t ,i h (t5 (f]$ 9 v>i\s articles ^u ?is subject is to practice :at ,i may t]m h>moni\s or rhy?mic brea?+1 :i* ,i reg>d z ( exceptional value4 ,by ?is ,i mean tak+ ! same am\nt ( "t to draw 9 ! brea? z y d to exhale x1 keep+ "t ) a c]ta9 numb] ( /eps4 ,= in/ance1 :ile tak+ eight /eps1 draw 9 a brea? & exhale dur+ ! next eight /eps4 ,y may make ?is six1 eight1 t5 or twelve /eps if y l4 ,if y h "s piece ( music 9 m9d t c>ries ) x a rhy?m t accommodates itself to y\r /eps :ile walk+1 & if ea* inhalation & exhalation takes up an ev5 numb] ( /eps1 y w f9d t y are sw++ along ) a s5se ( h>mony & pleasure t w make di/ances pass away & cause y to be unconsci\s ( ! l5g? ( y\r walk4 ,?is rhy?mic or h>moni\s brea?+ is an excell5t means ( cultivat+ ! deep-brea?+ habit4 ,ano!r ex]cise is ( mat]ial value 9 connection ) ! practice ( deep brea?+ :ile walk+1 s]v+ especially to /imulate ! dige/ive & o!r int]nal organs4 ,?is consi/s 9 hold+ a fairly full brea? = a s]ies ( f\r1 six or eight /eps1 & at ! same "t exp&+ ! body /ill fur!r 9 ! region ( ! /oma*4 ,?is is accompli%$ l>gely ?r\gh ! action ( ! diaphragm & ! muscles across ! front ( ! body 9 ! region ( ! /oma*4 ,?is %\ld be execut$ ) a sort ( pump+ motion1 t is to say by a s]ies ( alt]nate contractions & relaxations rapidly foll[+ ea* o!r4 ,exp& ! region ( ! /oma* by ?is muscul> ef=t = an in/ant1 relax1 repeat1 & cont9ue 9 t way sev]al times dur+ ! c\rse ( ! six or eight /eps dur+ :i* y hold ! brea?4 ,!n exhale freely & aft] "o or two brea?s repeat4 ,?is has ! effect ( massag+1 z x 71 ! int]nal organs1 & is ( mat]ial value 9 br++ ab\t improv$ function+1 z well z /r5g!n+ ^! p>ts4 ,if y c f9d an opportunity to g camp+ !re is no bett] way 9 :i* to sp5d a vacation4 ,ev]yone kn[s t a t]m ( two or ?ree weeks 9 ! woods or by ! side ( a lake1 liv+ out-(-doors to "s ext5t aft] ! mann] ( primitive man1 & gett+ a c]ta9 am\nt ( pleasurable ex]cise ) ! cont9u\s fre% air1 w "w wond]s4 ,b if camp+ = a %ort p]iod is b5eficial1 !n a "p ( ea* day 9 ! op5 air dur+ ! summ] is well wor? :ile2 !re=e try to camp out = two or ?ree h\rs ea* ev5+4 ,if y are ?r\gh "w at five o'clock1 = in/ance1 enjoy a picnic d9n] 9 ! op51 in/ead ( a regul> supp] 9 ! d9+-room ( y\r home4 ,x is daylight until almo/ eight o'clock dur+ mo/ ( ! summ]1 & ?is plan w\ld yield two or ?ree h\rs ( op5-air life4 ,or take advantage ( "p ( ?is "t1 be=e supp]1 to g r[+1 or swimm+1 to play "s game1 su* z t5nis1 or to d any?+ else t w occupy y pleasantly = an h\r or two 9 ! op5 air4 ,at lea/ y c always take a good walk4 ,if y g to b$ at a reasonable h\r y c probably rise e>ly en\gh to p]mit a walk ( "o or two h\rs1 or "s o!r op5-air activity1 be=e go+ to "w4 ,if y\r "w is 9 an (fice :]e y w be conf9$ all day ?is advice is especially important4 ,:5 y\r (fice h\rs beg9 at eight or n9e o'clock 9 ! morn+ y %\ld imbibe z mu* fre% air z possible be=e "w1 if only by walk+ "p or all ! way to y\r place ( bus9ess4 ,be 9 ! op5 air z mu* z y c4 ,_m p ?9k !y are too busy = ?is4 ,!y make ! plea ( lack ( "t1 b :5 illness appe>s !y h pl5ty ( "t to /ay 9 b$4 ,! op5-air man or woman side-/eps sickness4 ,s9ce sup]abundant vitality c be obta9$ ?r\gh op5-air life1 sp5d z mu* "t z y c out-(-doors4 ,cultivate ! outdoor habit4 ,x w increase y\r effici5cy s t y w d bett] "w 9 less "t4 ,,*apt] ,x3 ,/r5g!n+ ! ,/oma* ,"o ( ! fir/ requirem5ts 9 vitality build+ is /r5g!n+ ! /oma*4 ,)9 ! /oma* we f9d ! beg9n+ ( all vital blood- mak+ processes4 ,"h is :]e ! food fir/ passes ?r\gh ! *anges ess5tial to create ! life-build+ fluid call$ ! blood4 ,we !re=e _c exagg]ate ! importance ( /r5g? to ?is important organ4 ,:5 ref]r+ to a /rong /oma*1 ,i d n mean /r5g? 9 ! abdom9al muscles ly+ imm$iately 9 front ( ! /oma*2 ,i mean /r5g? ( ! muscles )9 ! walls ( ! /oma* itself1 :i*1 to a l>ge ext5t1 actually con/itute ! /oma*4 ,^! lay]s ( muscul> fib]s :i* assi/ 9 c>ry+ on important p>ts ( ! dige/ive processes mu/ be /rong if dige/ion is to be satisfactory 9 e way4 ,n[ ! "w ( /r5g!n+ ! /oma* does n1 by any means1 consi/ :olly ( ex]cise4 ,! /oma* 9 ord] to be /r5g!n$ mu/ h a due am\nt ( intellig5t consid]ation at all times4 ,= in/ance1 y _c make a g>bage c ( y\r /oma* & expect to increase ! /r5g? ( ! organ4 ,x is really necess>y1 if y are s]i\sly desir\s ( secur+ ! be/ results 9 vitality build+1 to le>n at lea/ ! fundam5tal facts relat+ to rational dietetics2 &1 aft] acquir+ ?is k1 to apply x to y\r individual use ?r\gh\t e day ( y\r life4 ,! sugge/ions t ,i h (f]$ 9 ! *apt] on ,cleans+ & ,/imulat+ ! ,alim5t>y ,canal are truly ( extreme importance 9 ^! /r5g!n+ processes4 ,9 fact 9 e in/ance ?is plan w increase ! assimilative /r5g?1 & w enable y to create a bett] quality ( blood2 & ?is result 9 turn naturally aids 9 /r5g!n+ ! /oma* itself z well z all o!r p>ts ( ! body4 ,fur!rmore1 ?is is a me?od = cleans+ directly n only ! organ itself b ! v>i\s gl&s :i* furni% ! dige/ive juices4 ,!re=e1 if difficulties are frequ5tly pres5t$ 9 connection ) ! functions ( ?is organ1 special att5tion %\ld be giv5 to ! elem5tal cleans+ & /r5g!n+ processes z outl9$ 9 ! *apt] ref]r$ to4 ,!re are v>i\s special ex]cises :i* w h a c]ta9 influ5ce ^u ! /oma* because ( _! me*anical /imulation ( ?is organ4 ,all b5d+ & twi/+ movem5ts ( ! trunk ( ! body w naturally /imulate ! action ( ! /oma* because ( _! direct me*anical effect4 ,all movem5ts ( ?is sort are naturally valuable "u ! circum/ances1 ?\gh = a %ort "t aft] a meal any ex]cise t is s sev]e z to int]f]e ) dige/ion %\ld be avoid$4 ,su* int]f]5ce results :5 ! muscles are us$ to su* an ext5t t !y require greatly increas$ quantities ( blood at a "t :5 a pl5tiful supply is ne$$ by ! /oma* to c>ry on ! "w ( dige/ion4 ,all my read]s no d\bt already und]/& ! necessity = giv+ ! dige/ive organs e opportunity to c>ry on _! processes = at lea/ "o h\r aft] a he>ty meal4 ,b5d+ & body-twi/+ movem5ts are valuable "o h\r or m aft] a meal = /r5g!n+ ! /oma*1 b !y int]f]e ) dige/ion if tak5 imm$iately !reaft]4 ,= increas+ ! vigor ( ?is mo/ important organ ,i w\ld especially recomm5d ! me?od already ref]r$ to = cleans+ ! alim5t>y canal & also ! ex]cises :i* are giv5 9 connection !re) 9 ! same *apt]4 ,if "o is n 9 possession ( a fair am\nt ( /r5g? ,i w\ld sugge/ m]ely ! ex]cises illu/rat$ 9 ,*apt] ,,vii to be tak5 9 conjunction ) ! morn+ hot-wat]-dr9k+ regim54 ,x %\ld be rememb]$1 h[ev]1 t = ! /r5g!n+ ( ! /oma* "o mu/ really dep5d mo/ ( all ^u a prop] diet & ! c>e ( ! /oma* g5]ally1 r ?an ^u any sy/em ( ex]cises int5d$ to invigorate ?is organ4 ,to build up a /rong /oma* a daily plan ( life mu/ be foll[$ :i* requires ( ! entire body a normal am\nt ( activity1 ?us dem&+ & us+ a fairly lib]al supply ( n\ri%m5t4 ,an active life is always favorable to good dige/ion1 & especially s if x is an out-(-door life = at lea/ a l>ge "p ( ea* day1 = !n an appetite is creat$ dem&+ ( ! /oma* t heal?y activity ess5tial to /r5g? build+2 9 o!r words1 an active & normal life g5]ally is ess5tial to ! ma9t5ance ( a /rong & heal?y /oma*4 ,! body mu/ be reg>d$ n z an aggregation ( p>ts1 b z "o complete unit1 & any?+ t affects all p>ts affects ea* sep>ate "p4 ,x is q true t :5 ! /oma* is weak5$ f any cause1 x is n wise to ov]tax x by ! +e/ion ( foods t are difficult to dige/4 ,b at ! same "t a policy ( us+ pr$ige/$ foods1 or o!rs t are suit$ only to a weak /oma*1 is n likely to develop a vigor\s dige/ion4 ,x is ess5tial t "o %\ld use a prop] supply ( natural & :olesome foods prop]ly prep>$4 ,if ?is is done & ! g5]al rules ( rational dietetics are obs]v$1 !re is no reason :y any "o %\ld n enjoy ! possession ( a /rong /oma* & a vigor\s dige/ion4 ,i _c1 h[ev]1 place too mu* emphasis ^u ! value ( outdoor life & g5]al activity & ! con/itutional b5efits t g ) !m = improv+ ! /oma* z well z all o!r p>ts ( ! body4 ,,*apt] ,,xi3 ,pres]v+ ! ,tee? ,heal? to a l>ge ext5t dep5ds ^u ! tee?4 ,food c n be prop]ly ma/icat$ )\t s\nd mol>s4 ,! mod]n t5d5cy ( tee? to decay e>ly 9 life cle>ly proves t some?+ is wrong ) our dietetic or *ew+ habits4 ,l any o!r "p ( ! body1 ! tee? mu/ be ex]cis$ 9 ord] to be prop]ly pres]v$4 ,our foods are s frequ5tly mac]at$ to a f9e consi/5cy & !y are s (t5 cook$ to a mu% be=e !y are eat51 t ! tee? h little to d4 ,!y decay & become s(t or brittle because ( lack ( use4 ,x is necess>y to give ! tee? a reasonable am\nt ( regul> use4 ,cultivate ! habit ( eat+ zwieback1 h>d crack]s or o!r h>d food sub/ances t require real vigor\s *ew+4 ,if ?is is difficult1 !n make a habit ( ex]cis+ ! tee? 9 "s way4 ,! idea sugge/$ 9 ! illu/rations accompany+ ?is *apt] w be f\nd ( value1 ?\gh any me?od c be recomm5d$ t s]ves ! same purpose4 ,d n1 h[ev]1 dep5d ^u ! *ew+ ( gum = h\rs ea* day z a means ( ex]cis+ ! tee?4 ,*ew+ a h>d gum = a few m9utes aft] a meal might be ( advantage1 b cont9ual gum- *ew+ wa/es & weak5s ! dige/ive elem5ts ( ! saliva4 ,9 o!r words1 if y sit d[n to a meal aft] *ew+ gum = two or ?ree h\rs1 ! saliva t y mix ) y\r food w n h ! normal dige/ive elem5ts4 ,"o might say t ! /r5g? ( ! saliva has be5 lo/ :ile *ew+ gum4 ,if y\r tee? are decay$ ! (f5d+ memb]s %\ld be remov$ or ! cavities fill$4 ,x is always wise to reta9 e too? y c until extraction is practically compulsory4 ,decay$ tee? %\ld be fill$ promptly4 ,z long z a too? c be fill$ x %\ld n be extract$4 ,a good d5ti/ %\ld be consult$ at frequ5t int]vals4 ,if t>t> has collect$ on ! tee?1 x %\ld be remov$ by a compet5t d5ti/4 ,"o good me?od ( keep+ ! tee? free f t>t> is to rub ! gums & tee? daily ) table salt conta9+ consid]able grit4 ,damp5 ! f+]1 place a quantity ( table salt !reon & !n rub ! tee? :]e !y meet ! gums4 ,make ! process suffici5tly vigor\s to rub (f any t>t> t may h accumulat$4 ,! m\? %\ld be r9s$ ) mod]ately w>m wat] imm$iately aft] ?is process to remove ! salt4 ,any good too? wa% t is sold 9 ! =m ( pa/e c be us$ in/ead ( salt = ?is same purpose4 ,?is rubb+ process is ( m value to /r5g!n ! gums & to cleanse ! tee? ?an bru%+ ! tee? ) an ord9>y too? bru%4 ,too? bru%es1 h[ev]1 are valuable & %\ld be us$ morn+ & ev5+4 ,9 c>+ = ! tee? ! foll[+ plan is sugge/$3 ,soon aft] ris+ r9se ! m\? out ?or\ghly ) a mild antiseptic too? wa%2 soap1 or salt & wat]1 is fairly good if no?+ bett] c be obta9$4 ,pla9 wat] w also s]ve ! purpose4 ,lemon juice to :i* consid]able wat] has be5 add$1 also makes a good m\? wa%4 ,orange juice c also be recomm5d$4 ,x may be said t mo/ ( ! /&>d too? p[d]s & too? pa/es on ! m>ket at ! pres5t "t are fairly reliable & satisfactory1 p>ticul>ly ^? ( :i* ! =mula is pr9t$ on ! wrapp]4 ,:5 bru%+ ! tee?1 avoid us+ a bru% ) ! bri/les too h>d4 ,a m$ium- or ev5 a s(t-bri/le bru% is pref]able4 ,! lat]al action ( ! too? bru%1 commonly us$1 is ( limit$ value4 ,"o %\ld use a v]tical or up-&-d[n movem5t1 s t ! bri/les w rea* ! crevices betwe5 ! tee?4 ,x is ! spaces betwe5 ! tee? t p>ticul>ly ne$ clean+ & ! bru% %\ld be us$ 9 su* a way z to rea* ^!4 ,x is "h t decay usually beg9s4 ,aft] hav+ bru%$ ! tee? !n rub !m 9 ! mann] previ\sly describ$4 ,sp5d two or ?ree or ev5 f\r or five m9utes at ?is rubb+ process4 ,if ! tee? are free f t>t> d n use ! salt m ?an once or twice weekly1 ?\gh any good too? pa/e c\ld be us$ daily to advantage1 n = bru%+ ! tee?1 m9d y1 b = rubb+ ! gums & tee?4 ,= remov+ accumulat$ food sub/ances f betwe5 ! tee? silk or l95 floss c be recomm5d$4 ,hold+ ! ?read betwe5 ! f+]s ( ea* h& =ce x d[n betwe5 two tee? & br+ x back & =?4 ,if y h no regul> d5tal floss1 use any :ite silk ?read = ! purpose4 ,x does n d "o mu* good to bru% ! tee? if he does n remove decay+ & acid-=m+ matt] f betwe5 ! tee?4 ,! use ( d5tal floss is fully z important z ! use ( a too? bru%4 ,:]e ,rigg's disease1 or pyorrhea1 is pres5t1 an antiseptic c be us$ to advantage two or ?ree times daily aft] rubb+ or wa%+ ! tee?4 ,massage ( ! gums may prove helpful1 if g5tly appli$1 ?\gh 9 a s]i\s case ( pyorrhea a fa/+ & g5]al blood-purify+ regim5 is advisable4 ,! condition ( ! tee? is influ5c$ to a l>ge ext5t by ! /ate ( ! /oma*4 ,:]e ! dige/ion is p]fect1 ! brea? free f all f\l odors1 ! tee? are less liable to decay & t>t> r>ely accumulates4 ,:]e !re is any /oma* disord]1 h[ev]1 v great c>e mu/ be tak5 to avoid a numb] ( unpleasant symptoms associat$ ) ! gradual det]ioration ( ! tee?4 ,if ! v>i\s sugge/ions ,i h made 9 ?is volume = ma9ta9+ sup]ior heal? are foll[$ ) a reasonable am\nt ( c>e1 & ! too? bru% is us$ regul>ly1 9 addition to prop] att5tion be+ giv5 to ?or\gh ma/ication1 ! tee? %\ld be reta9$ z long z !re is use = !m4 ,rememb]1 h[ev]1 ! v important sugge/ion made 9 ano!r *apt] 9 ref]5ce to ! value ( fruit acid 9 cleans+ ! m\? & tee?4 ,if y w r9se ! m\? out at frequ5t int]vals ) ! juice ( an orange or eat "p or all ( an orange1 y w be surpris$ at ! cleans+ influ5ce ( ?is acid fruit4 ,almo/ any acid fruit w be ( value1 b ! orange is p]haps ! be/ = ?is purpose4 ,! free use ( wat] to insure alim5t>y cleanl9ess toge!r ) ! acid fruit habit w =m a v sup]ior insurance = our tee?4 ,f9ally1 & ( n lea/ importance1 ! "* ( ! diet has a great influ5ce on ! tee?4 ,y _c keep ! tee? s\nd & /rong if ! foods y eat d n conta9 ! mat]ial out ( :i* tee? are built4 ,if ! food elem5ts t build tee? & bone are lack+1 y _c expect ! tee? to la/ long4 ,a great hue & cry has be5 rais$ ab\t ! poor tee? ( ! s*ool *ildr5 ( to-day1 & an ef=t is be+ made to tea* ! *ildr5 to bru% _! tee?4 ,( c\rse ?is is good z f> z x goes1 b x does n g f> :5 ! *ildr5 are f$ ^u a diet t is defective4 ,:5 y f9d ! *ild ( a poor family giv5 a diet ( little m ?an :ite bread & c(fee y c absolutely dep5d ^u x t 8 tee? are crumbl+ & decay+4 ,no o!r result is possible1 no matt] if ! greate/ ( c>e is us$ to keep ! tee? well bru%$ & clean4 ,!re=e1 my rem>ks 9 ano!r *apt] ^u ! influ5ce ( ref9$ foods w apply p>ticul>ly 9 ! case ( ! tee?4 ,a satisfactory supply ( lime 9 ! diet is especially necess>y = build+ tee? & bone4 ,:ole-:eat bread w supply ! mat]ial = build+ s\nd tee?1 :ile oatmeal & o!r :ole gra9 foods are almo/ equally satisfactory = ?is purpose4 ,"s wom5 lose _! tee? rapidly z a result ( pregnancy1 because ! diet ^u :i* !y live is really a />vation diet s f> z ^! important elem5ts are conc]n$4 ,eggs are ri* 9 lime & elem5ts requir$ = build+ /rong tee?1 :ile vegetables & fruits 9 _! natural /ate are valuable 9 ?is way4 ,good milk is ( value = its supply ( lime & o!r organic m9]als 9 ! case ( "y *ildr54 ,fur!rmore1 all natural foods t provide good ex]cise = ! tee? ?r\gh ! necessity = ma/ication are valuable on ?is acc\nt = /r5g!n+ ! tee?1 z ,i h already said4 ,d5ti/ry is "o ( our mo/ useful pr(essions4 ,b !re w\ld be ne$ = few d5ti/s if ! sugge/ions giv5 9 ?is *apt] 7 closely foll[$ by m51 wom5 & *ildr5 ! :ole c\ntry ov]4 ,"o may h /rong tee? 9 practically e in/ance1 z a result ( prop] c>e & suitable diet1 j z he may h /rong muscles1 /rong organs & /rong n]ves4 ,,*apt] ,,xii3 ,h[ to ,eat ,civilization has br\ght ) x a tra9 ( evils unkn[n 9 ! natural life4 ,!re is no ne$1 = in/ance1 to tell a wild animal :at to eat2 8 life is plann$ = him 9 advance4 ,8 food is suppli$ by ,nature & n sup]abundantly1 s he is compell$ to eat x 9 a mann] to secure ! greate/ am\nt ( vital vigor !refrom4 ,hung] controls 8 eat+1 & !re=e he always enjoys 8 food4 ,if we 7 to elim9ate _m ( ! me*anical processes involv$ 9 ! prep>ation ( our foods1 !re w\ld be little or no necessity = in/ruction 9 eat+1 =1 if we ate our food 9 a natural /ate1 we w\ld be compell$ to ma/icate x1 & ?is is ! fundam5tal requirem5t ( heal?y dige/ion4 ,j "h let me po9t out ! importance ( appetite4 ,a food _c possibly be ( b5efit unless x is ?or\ghly enjoy$4 ,x mu/ ta/e good4 ,! m delici\s a food ta/es ! m quickly & advantage\sly x w dige/4 ,! idea is frequ5tly advanc$ t diet+ mu/ necess>ily be unpleasant1 = _m ?9k t a diet mu/ consi/ ( food t _c possibly be eat5 ) enjoym5t4 ,?is is a great mi/ake4 ,diet ( ?is "* w\ld inde$ br+ ab\t h>mful results 9 ne>ly e in/ance4 ,! diet :i* w be ( ! mo/ value is t :i* y c enjoy1 conf9+ y\r selection1 ( c\rse1 to :olesome articles ( food4 ,i _c emphasize too /rongly ! extreme necessity = ! enjoym5t ( y\r meals4 ,d n "u any circum/ance ignore ! dem&s ( y\r ta/e 9 select+ y\r diet4 ,y\r food mu/ be ?or\ghly ma/icat$ z well z ?or\ghly enjoy$4 ,?is *ew+ %\ld cont9ue until ! food becomes a liquid & actually passes d[n y\r ?roat involunt>ily4 ,food %\ld nev] be swall[$ ha/ily4 ,swall[+ %\ld be an unconsci\s process associat$ ) enjoym5t2 ) a view to prolong+ ! pleasure ( eat+1 ea* m\?ful %\ld be reta9$ 9 ! m\? until x is swall[$ be=e y realize x4 ,?or\gh ma/ication is absolutely necess>y to ! atta9m5t ( ! v important requirem5ts connect$ ) ! complete enjoym5t ( foods4 ,n[ note ! effect ( prolong$ enjoym5t ( food ^u ! dige/ive processes4 ,:5 "o is ma/icat+ an appetiz+ meal ! dige/ive sy/em is be+ prep>$ = ! reception ( ?is meal4 ,! v>i\s gl&s ( ! /oma* t p]=m su* important "w 9 dige/ion beg9 to p\r _! juices into ! /oma*2 consequ5tly :5 ! food rea*es ?is organ ev]y?+ is ready = its reception4 ,to beg9 )1 z a result ( ?or\gh ma/ication & ! action ( ! saliva1 ! food is already p>tly dige/$1 & ! /oma* is ready to cont9ue ! process4 ,! "w is easy & satisfactory "u su* circum/ances1 & dige/ion cont9ues unconsci\sly4 ,y d n realize t y h a /oma*4 ,h[ (t5 "o he>s a heal?y man say t he has no consci\s k ( ! possession ( su* an organ6 ,9 o!r words1 he has nev] _h a pa9 or o!r unpleasant symptom locat$ 9 its region4 ,x is said on ! o!r h& t ! dyspeptic is s cont9u\sly & unpleasantly aw>e ( ! exi/5ce ( ?is organ t he (t5 ?9ks he is all /oma*4 ,rememb] also ! importance ( a suitable m5tal attitude at meal-"t4 ,y\r m9d %\ld be occupi$ almo/ entirely ) ! pleasure ( ! meal itself4 ,y %\ld n be s]i\sly div]t$ 9 any way4 ,if = in/ance y are read+ a newspap] or c>ry+ on an engross+ conv]sation y are directly int]f]+ ) ! dige/ive processes2 =1 z ,i h already said1 a ?or\gh enjoym5t ( ! food is necess>y to ar\se to _! greate/ activity ! gl&s :i* furni% ! dige/ive juices4 ,!re=e1 :5 meal-"t comes ar\nd1 devote y\rself to ! "o s+le purpose ( gett+ z mu* enjoym5t z possible out ( y\r food4 ,if y are desir\s ( cat*+ a tra91 d n make ! mi/ake ( bolt+ a meal4 ,eat :5 y arrive at y\r de/9ation1 or eat on ! tra91 :5 y c h ! leisure to enjoy y\r food4 ,rememb] t1 ) eat+ z ) "w1 x is n h[ mu* b h[ well4 ,if y\r "t is limit$ x is bett] to eat only a small am\nt1 & eat x prop]ly1 ?an to attempt to eat a l>ge meal hurri$ly4 ,especially d n eat :5 y are angry or worri$2 d n all[ any?+ to di/ract y at meal-"t4 ,if any?+ comes up t s]i\sly m>s y\r ability to enjoy y\r food x is f> bett] to delay y\r meal or wait until ! next meal1 or until y c eat 9 accordance ) ^! requirem5ts4 ,!re c be no objection to light conv]sation1 :i* requires no special am\nt ( m5tal en]gy or conc5tration2 9 o!r words1 any deviation c be recomm5d$ :i* does n s]i\sly int]f]e ) ! enjoym5t ( y\r meal4 ,music1 = in/ance1 if x is ( a g5tle1 soo?+ "*1 or ent]ta9m5t ( any k9d t is relax+1 is a helpful =m ( recreation4 ,! cab>et1 if n c>ri$ to an extreme1 is !re=e a natural1 well-f\nd$ in/itution4 ,cong5ial company is also naturally advantage\s 9 help+ "o to enjoy 8 meals4 ,!re has be5 mu* controv]sy z to :e!r or n "o %\ld dr9k dur+ a meal4 ,i h at all times condemn$ ! usual habit ( dr9k+ at meal-"t = ! purpose ( wa%+ d[n food t is eat5 ha/ily4 ,= in/ance1 x is n at all unusual ) _m p to take ?ree or f\r m\?fuls ( food1 ha/ily swall[ !m1 & !n f9d a c]ta9 am\nt ( liquid ess5tial to avoid *ok+4 ,i _c too emphatically condemn a habit ( ?is sort4 ,i d1 h[ev]1 recomm5d ! use ( liquids dur+ a meal :5 !y are necess>y to satisfy ?ir/4 ,fur!rmore1 x is ( consid]able importance to take "s liquid dur+ a meal if "o is n 9 ! habit ( dr9k+ freely ( wat] betwe5 meals1 s9ce a c]ta9 am\nt ( liquid is necess>y to c>ry on ! dige/ive process4 ,:5 !re is any dige/ive difficulty or :5 !re is m]ely a weak dige/ion1 hot wat] c be us$ to great advantage fifte5 m9utes or a half-h\r be=e ! meal4 ,tak+ hot wat] 9 ?is mann] cleanses ! /oma* & adds mat]ially to ! dige/ive capacity by /imulat+ ! gl&s ( ! /oma*4 ,! quantity ( wat] tak5 9 ?is way may range f half a p9t to a qu>t1 dep5d+ ^u "o's physical condition4 ,! am\nt ( liquid tak5 dur+ a meal mu/ also be regulat$ by "o's ne$s4 ,= in/ance1 if y are poorly n\ri%$ & app>5tly ne$ m weight prop]ly to r\nd out y\r body1 !n an additional am\nt ( liquid w (t5 be ( advantage1 provid$ y d n take s mu* z actually to int]f]e ) dige/ion4 ,:]e increas$ bodily tissue is ne$$1 !re=e1 9 virtually e in/ance ! free use ( wat] dur+ ! meal w be ( decid$ value2 ?\gh "o %\ld always keep 9 m9d ! necessity ( dr9k+ ^! liquids w>m or ev5 hot if tak+ any quantity4 ,! use ( a l>ge am\nt ( cold wat] at meal-"t is likely to be detrim5tal4 ,!re is a wide-spread cu/om ( dr9k+ ice-wat] dur+ ! meal4 ,?is is "o ( ! mo/ p]nici\s ( all dietetic errors1 s9ce *ill+ ( ! /oma* inv>iably ret>ds dige/ion & favors dyspepsia4 ,ev5 wat] t is v cold1 ?\gh n ic$1 is n desirable1 unless us$ 9 v small am\nts4 ,also ! use ( ice- wat] or extremely cold wat] betwe5 meals is inadvisable1 s9ce because ( its l[ temp]ature "o _c com=tably dr9k en\gh ( x to satisfy completely 8 bodily requirem5ts4 ,wat] t is only mod]ately cold or cool c be us$ lib]ally1 & is always to be pref]r$ 9 ! case ( ov]heat+ ?r\gh viol5t ex]cise4 ,x is usually advisable to dr9k wat] at ! temp]ature t is mo/ pleasant to y1 ?\gh l>ge quantities ( cold wat] %\ld always be avoid$4 ,&1 z ,i h said1 at meal-"t1 especially1 if mu* wat] or o!r liquids are us$ !y %\ld be ei!r w>m or hot4 ,)\t "q1 ! greate/ ( all dietetic errors is to eat )\t appetite4 ,x is no?+ less ?an a crime aga9/ ! /oma*1 & yet ?is practice is "o ( ! mo/ common ( all ^? :i* contribute to ! preval5ce ( dyspepsia 9 civiliz$ communities4 ,no animal1 ! human race except$1 w\ld attempt to eat )\t ! reli% t absolutely dep5ds ^u ! possession ( a ke5 appetite4 ,_m ?\s&s ( p attempt to eat _! meals regul>ly )\t reg>d to ! dem&s ( hung] m]ely because x is meal-"t4 ,eat+ 9 su* cases has only ! excuse ( habit1 al?\gh frequ5tly x is reg>d$ z a duty4 ,eat+ %\ld nev] be reg>d$ z a duty1 nor %\ld x be all[$ to become a habit1 = :5 n pleasurable x is n b5eficial4 ,"o w (t51 he> ! rem>k t "o mu/ eat to keep up 8 /r5g?4 ,:ile ?is advice is fundam5tally s\nd 9 a l>ge s5se "u normal conditions & :5 a true appetite is pres5t1 yet !re nev] 0 a great] delusion :5 x is appli$ to =c$ eat+ :5 ! appetite is lack+4 ,eat+ "u su* conditions does n keep up "o's /r5g?1 b on ! contr>y actually impairs x by burd5+ ! dige/ive sy/em ) food t _c be prop]ly assimilat$4 ,x is n :at y eat b :at y assimilate t keeps y /rong1 & dige/ion dep5ds ^u appetite & ! enjoym5t associat$ !re)4 ,! "q ( enjoym5t is really a "q ( appetite1 & if y are n hungry & _c reli% ! food ke5ly :5 meal-"t comes x is c]ta9ly be/ to wait until ! next meal or until y are hungry4 ,e wild animal has s5se en\gh to foll[ its natural incl9ation 9 ?is respect1 b ?\s&s ( human be+s g to ! table because x is d9n]-"t1 & =ce !mselves to eat food t !y d n desire simply because ( ! /upid delusion t cont9ual & frequ5t eat+ is necess>y = /r5g?4 ,! discussion ( appetite br+s up ! "q ( ! numb] ( meals t is prop] = ea* day4 ,! prevail+ sy/em ( ?ree meals p] day is a cu/om surviv+ f a "t 9 :i* e>ly ris+ & h>d physical labor ?r\gh\t a long day 0 ! rule1 especially 9 connection ) out-(-door "w4 ,?is does n mean1 h[ev]1 t ?ree meals is always ! be/ plan = civiliz$ life 9 s$5t>y occupations4 ,!re are "s wild races t eat only two meals p] day1 & !re h be5 in/ances ( hunt]s & ev5 :ole populations foll[+ ! "o-meal-p]-day plan4 ,naturally at ! pres5t "t ! occupation & ! requirem5ts ( ! individual w\ld h mu* to d ) ! "q4 ,if "o does h>d "w1 has an appetite = ?ree meals p] day1 & seems to ?rive on t plan1 x is ! pref]able "o4 ,if1 h[ev]1 y are a s$5t>y work]1 & especially if y d n h an appetite = ?ree meals p] day & _c ?or\ghly enjoy !m1 ! two-meal-p]-day plan w\ld be mu* bett]4 ,! two-meal- p]-day plan has (t5 prov5 b5eficial ev5 :5 associat$ ) ! /r5u\s physical tra9+ requir$ = a?letic competition 9 rac+1 wre/l+1 box+1 ,m>a?on runn+ & o!r vigor\s sports4 ,x is entirely a "q ( appetite4 ,if y h no appetite = breakfa/ !n foll[ ! two-meal-p]-day plan4 ,i w say1 h[ev]1 t 9 _m cases "o c enjoy & pr(it by a breakfa/ ( fruit4 ,! "q ( h[ to eat is closely relat$ to ! "q ( h[ _m meals "o %\ld take4 ,ov]eat+ is a v preval5t fail+4 ,!re is no "q t l>ge numb]s eat !mselves1 z x 71 into a condition ( /upor4 ,_! en]gies are requir$ = ! disposal ( ! excessive quantity ( food +e/$1 & !y h no en]gy left = m5tal "w or = physical activity4 ,!y are1 s to speak1 food drunk4 ,i am p]sonally satisfi$ t ! be/ cure = ov]eat+ is food 9 less frequ5t meals & ! practice ( ma/icat+ ! food ?or\ghly 9 ! mann] t ,i h sugge/$4 ,9 a case ( ?is k9d ! two-meal-p]-day plan is also to be recomm5d$4 ,actual exp]i5ce %[s t ^? incl9$ to ov]eat d n eat any m at "o meal :5 eat+ two meals ?an :5 eat+ ?ree meals-!y may possibly eat less1 because ( ! m normal condition ( ! /oma*4 ,ano!r good plan to pursue is ! use ( uncook$ foods1 or at lea/ ! adoption ( a diet consi/+ 9 "p ( uncook$ foods4 ,x is entirely possible to eat too little ( n\ri%+ food1 j z x is to eat too mu*4 ,b "o :o lives a natural & active life1 especially if out-(-doors a fair "p ( ! "t1 is n likely to lack a good appetite nor to eat less ?an ! requir$ am\nt4 ,good g5]al heal? always br+s ) x a normal appetite4 ,ov]eat+1 h[ev]1 is no d\bt 9 _m cases due v l>gely to ! inadequate "* ( ! foods consum$4 ,i am satisfi$ t if all our foods 7 eat5 9 _! natural condition & if !y p]fectly suppli$ ! ne$s ( ! body !re w\ld be no t5d5cy t[>d ov]eat+4 ,! great tr\ble is t conv5tional me?ods ( food prep>ation h su* a de/ructive effect ^u ! nutritive value ( ! foods 9 common use t a heal?y body (t5 craves l>ge quantities ( div]se foods 9 ord] to get a suffici5cy ( c]ta9 elem5ts :i* are lack+4 ,! use ( :ite bread is a case 9 po9t1 =1 z /at$ 9 ano!r *apt]1 ! be/ "p ( ! :eat has be5 elim9at$ 9 ! process ( mill+4 ,fur!rmore1 to a l>ge ext5t ! m9]al salts are remov$ f our vegetables 9 ! process ( boil+2 t is to say1 :5 ! wat] 9 :i* !y 7 boil$ is ?r[n away4 ,! poli%+ ( rice1 ! use ( :ite fl\r 9 manufactur+ mac>oni1 ! ref9+ ( our sug>1 & _m o!r processes1 are directly responsible = ! almo/ univ]sal habit ( ov]eat+4 ,c]ta9 elem5ts are tak5 out ( ! food1 ! body craves ^! elem5ts1 & 9 try+ to secure adequate n\ri%m5t1 "o eats an excessive am\nt ( ! ref9$ defective foods4 ,,*apt] ,,xiii3 ,:at to ,eat ,! sugge/ions (f]$ 9 ! previ\s *apt] conc]n+ ! necessity = ! enjoym5t ( food1 give "o a fairly cle> idea z to :at he %\ld eat4 ,9 o!r words1 he %\ld select ^? foods t he ?or\ghly enjoys1 keep+ 9 m9d ! necessity ( us+ only ^? t are at lea/ reasonably :olesome4 ,if y h a l>ge v>iety f :i* to select1 ?is w be to y\r advantage1 provid$ y d n include too _m foods at "o meal4 ,x is a good plan to get y\r v>iety f meal to meal & f day to day1 b )\t includ+ too _m di%es at any "o meal4 ,"o ( ! mo/ rem>kable cases ( longevity ) :i* ,i h ev] come 9 contact prov$ 9 a v po9t$ way ! value ( ?is sugge/ion4 ,?is 0 a woman :o _h liv$ to be ov] eighty ye>s ( age4 ,dur+ ! la/ =ty ye>s ( h] life %e 0 z agile1 z cle>- head$ & z capable z a "y woman 9 ! heyday ( h] y\?4 ,i am satisfi$ t to a l>ge ext5t ! unusual vitality possess$ by ?is woman 0 due to h] habit ( eat+ b "o article ( food two meals ea* day1 al?\gh occasionally %e w\ld eat only "o4 ,h] meals 7 tak5 irregul>ly1 because %e w\ld eat only :5 %e 0 hungry4 ,:5 %e _h a def9ite appetite x w\ld ne>ly always indicate to h] ! p>ticul> food t %e want$4 ,%e w\ld !n prep>e a meal ( ?is food & ?or\ghly satisfy h] appetite ) x4 ,no?+ else 0 eat5 at t meal4 ,?is woman naturally w5t ?r\gh "s v sev]e trials be=e %e adopt$ ?is diet-inde$1 a t]rible lesson ( "s sort seems necess>y to compel "o to foll[ a /rict dietetic regim54 ,at ! age ( =ty %e 0 a physical wreck1 hav+ be5 = ye>s tortur$ ) rheumatism4 ,hav+ va9ly tri$ e o!r rem$y1 %e f9ally became int]e/$ 9 diet1 & ?r\gh x f9ally ov]came h] difficulty4 ,x might also be ( int]e/ 9 ?is connection to "k t %e nev] us$ salt1 pepp]1 or condim5ts ( any sort ) h] meals1 & x w\ld be well to emphasize t x is important to avoid ! too free use ( condim5ts & /imulat+ foods4 ,we h us$ salt s long t our bodies seem adapt$ to x1 & x is usually consid]$ ess5tial to ! welf>e ( dome/ic /ock2 !re=e x is a moot "q z to :e!r x is advisable = human be+s to avoid x altoge!r4 ,yet ! excessive use ( x to :i* we are prone is c]ta9ly h>mful4 ,h[ is ?is to be avoid$8 ,if we eat our food 9 a h&1 ,i h f\nd t ! long] y are )\t x ! m y long = x1 until ! crav+ becomes mu* m int5se ?an is ! hung] ( a man :o fa/s 7! symptoms are ^? ( a disease r ?an ( be+ hungry74 ,among ! unciviliz$ ,eskimos ! dislike ( salt is s /rong t a salt9ess imp]ceptible to me w\ld prev5t !m f eat+ at all4 ,?is fact 0 (t5 useful to me1 & :5 our ,eskimo visitors ?reat5$ to eat u out ( h\se & home we c\ld put 9 a little p9* ( salt1 & ?us husb& our res\rces )\t seem+ inhospitable4 ,a man :o ta/$ any?+ salty at our table w\ld quickly be?9k him t he _h pl5ty ( m palatable f>e 9 8 own h\se4 ,on ! score ( :at to eat ,i w\ld reit]ate :at ,i h said ab\t ! use ( foods 9 _! natural condition4 ,! ref9em5t ( v>i\s foods has made !m entirely unfit = human consumption4 ,( fir/ importance )\t d\bt is ! use ( ! :ole gra9 ( ! :eat = fl\r4 ,:eat1 z produc$ by ! ,almighty1 is practically a p]fect food1 conta9+ all ! elem5ts requir$ by ! human body & 9 a proportion n v f> f t f\nd 9 ! body4 ,9 mod]n me?ods ( mill+1 h[ev]1 ! ef=t is made to elim9ate ev]y?+ 9 ! :eat gra9 except ! pure />*1 :i* naturally makes a f9e1 smoo?1 :ite fl\r4 ,! mill] is n absolutely successful 9 8 endeavor1 b he does succe$ 9 robb+ ! product ( ! natural /ate1 t is 9 an uncook$ =m1 salt c be m easily avoid$1 b cook+ 9 _m in/ances modifies ! flavor to su* an ext5t t salt seems necess>y4 ,i am n prep>$ to admit t x is a necessity1 = ,i "k ( _m :o avoid ! use ( salt altoge!r & :o h ma9ta9$ unusual vital vigor4 ,i h kn[n ( o!rs1 h[ev]1 :o h tri$ to elim9ate salt f _! diet & ! results h be5 unsatisfactory4 ,we may !re=e say t 9 mo/ cases ! mod]ate use ( salt c be recomm5d$4 ,"o ( ! mo/ int]e/+ expressions ( op9ion on ! subject ( salt t ,i h se5 0 a /atem5t by ,/efanson1 ! ,arctic explor]1 9 8 ,my ,que/ 9 ! ,arctic1 9 :i* he discusses ! diet ( ! ,eskimos & _! con/itutional av]sion to salt4 ,mo/ p are 9 ! habit ( look+ ^u ! articles ( our cu/om>y diet1 & especially ^u salt1 z necessities4 ,we h n f\nd !m s4 ,! long] y g )\t gre5 foods & vegetables ! less y long = !m4 ,salt ,i h f\nd to behave l a n>cotic poison2 9 o!r words1 x is z h>d to break (f its use z x is h>d to /op ! use ( tobacco4 ,b aft] y h be5 a mon? or s )\t salt y cease to long = x1 & aft] six mon?s ,i h f\nd ! ta/e ( meat boil$ 9 salt wat] positively disagreeable4 ,9 ! case ( su* a necess>y elem5t ( food z fat on ! o!r h&1 ,i h f\nd t ! long] y are )\t x ! m y long = x1 until ! crav+ becomes mu* m int5se ?an is ! hung] ( a man :o fa/s 7! symptoms are ^? ( a disease r ?an ( be+ hungry74 ,among ! unciviliz$ ,eskimos ! dislike ( salt is s /rong t a salt9ess imp]ceptible to me w\ld prev5t !m f eat+ at all4 ,?is fact 0 (t5 useful to me1 & :5 our ,eskimo visitors ?reat5$ to eat u out ( h\se & home we c\ld put 9 a little p9* ( salt1 & ?us husb& our res\rces )\t seem+ inhospitable4 ,a man :o ta/$ any?+ salty at our table w\ld quickly be?9k him t he _h pl5ty ( m palatable f>e 9 8 own h\se4 ,on ! score ( :at to eat ,i w\ld reit]ate :at ,i h said ab\t ! use ( foods 9 _! natural condition4 ,! ref9em5t ( v>i\s foods has made !m entirely unfit = human consumption4 ,( fir/ importance )\t d\bt is ! use ( ! :ole gra9 ( ! :eat = fl\r4 ,:eat1 z produc$ by ! ,almighty1 is practically a p]fect food1 conta9+ all ! elem5ts requir$ by ! human body & 9 a proportion n v f> f t f\nd 9 ! body4 ,9 mod]n me?ods ( mill+1 h[ev]1 ! ef=t is made to elim9ate ev]y?+ 9 ! :eat gra9 except ! pure />*1 :i* naturally makes a f9e1 smoo?1 :ite fl\r4 ,! mill] is n absolutely successful 9 8 endeavor1 b he does succe$ 9 robb+ ! product ( ! l>g] "p ( its food value1 until x is absolutely incapable ( su/a9+ life1 & ?is s]i\s mi/ake is )\t "q ! prime cause ( ! preval5ce ( con/ipation4 ,! ref9+ ( rice by remov+ ! coat+1 :i* conta9s organic salts1 is ano!r process by :i* is produc$ a food t is almo/ pure />*4 ,! disease b]ib]i is n[ recogniz$ z be+ due to a diet ( poli%$ rice4 ,:]e ! natural unpoli%$ rice is us$ ?is disease is bo? prev5t$ & cur$4 ,9 ref9+ our sug> a simil> d5atur+ process 'is c>ri$ on4 ,! same is true 9 ! gr9d+ ( corn1 & 9 prep>+ a :ole ho/ ( o!r foods4 ,! practice ( ref9+ is ! great food crime ( ! age4 ,9 addition to ?is ! av]age h\sewife adds to our difficulties :5 prep>+ vegetables & o!r foods1 by dra9+ (f ! wat] 9 :i* !y are cook$1 ?us ?r[+ away ! invaluable m9]al elem5ts :i* h be5 dissolv$ 9 ! liquor dur+ ! process ( cook+4 ,! ultimate result ( ^! crimes ( ! manufactur] & mi/akes ( ! cook1 is t ! p are to a l>ge ext5t />v$1 z f> z m9]al salts are conc]n$1 9 spite ( ! enorm\s food supply & ! paym5t ( ! highe/ prices4 ,?\gh bread is suppos$ to be ! /aff ( life1 x might reasonably be t]m$ ! /aff ( dea? :5 x is made entirely f :ite fl\r & is dep5d$ ^u exclusively = n\ri%m5t4 ,x is well to po9t out also t bread ( all k9ds %\ld be avoid$ 9 "s cases ( weak dige/ion4 ,"u su* circum/ances x (t5 irritates ! l9+ ( ! /oma* & inte/9es4 ,:5 symptoms ( ?is k9d are notic$ bread mu/ n be us$-m especially :5 made ) yea/4 ,:5 ! bread is made )\t yea/ & is ma/icat$ v ?or\ghly x may d no h>m4 ,!re are in/ances also 9 :i* !re is a ,/rong crav+ = :ite bread & :5 graham or :ole-:eat bread is n appetiz+4 ,:5 "o has an abundant v>iety ( foods & ! alim5t>y canal is unusually active ! desire = :ite bread c be satisfi$ )\t h>mful results4 ,9 fact :5 ! diet is v>i$ by num]\s articles ( food at "o meal consid]able :ite bread c be us$ if x is appetiz+4 ,^? tak+ ! treatm5t = con/ipation recomm5d$ 9 ?is book (t5 /imulate ! alim5t>y canal to su* an ext5t t graham or :ole-:eat products are slightly irritat+ 9 _! effect4 ,z long z su* symptoms exi/ :ite bread c be us$4 ,rememb]1 h[ev]1 t :5ev] !re is ! slighte/ sign ( con/ipation :ite fl\r products ( all k9ds %\ld imm$iately be elim9at$ f ! diet4 ,z ne>ly z possible foods %\ld be us$ 9 _! natural condition4 ,^? t c be enjoy$ :5 uncook$ are m valuable :5 eat5 )\t cook+4 ,:5 cook+ is necess>y ! food %\ld be cook$ 9 su* a way t !re is no wa/e nor loss ( ! natural elem5ts4 ,/eam+ & bak+ are bo? pref]able 9 _m cases to boil+2 cook+ 9 a d\ble boil] may be especially recomm5d$ 9 ! case ( vegetables1 z ^! are 9 su* a case cook$ 9 _! own juices4 ,!re=e my mo/ important sugge/ions on :at to eat w\ld be3 fir/1 to select only natural foods2 & second1 to avoid too mu* v>iety at "o meal4 ,z to :at sort ( a diet "o %\ld adopt1 ,i might say t ! prop] answ] to a "q ( ?is k9d dep5ds l>gely ^u "o's individual condition & requirem5ts4 ,unque/ionably a p]fect diet is furni%$ by nuts & fruits4 ,f a !oretical /&po9t ?is w\ld appe> to be ideal4 ,i w\ld say1 h[ev]1 t v few p]sons c be ?or\ghly n\ri%$ on a limit$ diet ( ?is sort1 & !re=e x _c be univ]sally recomm5d$4 ,p]haps ! next diet t closely approximates p]fection w\ld be a raw or uncook$ diet4 ,?is w\ld include all ! foods t c be made palatable )\t cook+1 su* z nuts & fruits ( all k9ds1 vegetable salads1 c]eals & dairy products4 ,a diet ( ?is sort c be cont9u$ indef9itely 9 "s cases1 & :]e "o c be ?or\ghly n\ri%$ on ?is regim5 x c be highly recomm5d$4 ,foods 9 _! raw /ate possess a trem5d\s am\nt ( vitality-build+ elem5ts4 ,!y are live foods1 consequ5tly !y give "o life1 en]gy1 vivacity4 ,"o c usually fa/ long] ) a small] loss ( weight & en]gy aft] a raw ?an aft] a cook$ diet4 ,b 9 _m in/ances ?is diet does n ma9ta9 ! weight & ! bodily en]gies at high-wat] m>k2 consequ5tly 9 su* cases x (t5 proves unsatisfactory1 ev5 :]e its fir/ effects are pleas+ to an unusual degree4 ,ne>ly all re/rictive diets are valuable = a %ort p]iod :]e !re is evid5ce ( ov]eat+4 ,on ?is acc\nt _m en?usia/s :o adopt a re/rict$ diet & :o note _! improv$ appe>ance & g5]al increase ( en]gy = a "t1 w be pr(\ndly impress$ ) ! idea t at la/ !y h f\nd a p]fect diet4 ,on acc\nt ( _! en?usiasm !y w (t5 cont9ue su* a /rict dietetic regim5 until x is productive ( s]i\sly h>mful results4 ,x %\ld be kept 9 m9d t any diet :i* is really adequate = all requirem5ts w ma9ta9 y\r normal weight & y\r en]gy4 ,9 o!r words1 y %\ld feel well & look well1 if y\r diet is z x %\ld be4 ,?is is an inv>iable te/1 & c be dep5d$ ^u absolutely4 ,probably ! next diet t c be recomm5d$ 9 _m cases w\ld be a meatless or veget>ian diet4 ,!re is absolutely no "q z to ! sup]iority ( ?is plan ov] a regim5 t includes meat1 provid$ aga9 t y c be fully n\ri%$ & t y feel en]getic & capable4 ,a veget>ian diet w usually make a bett] quality ( tissue2 y w h m endurance1 & !re is b little d\bt t a heal?y veget>ian w outlive a meat-eat]1 s9ce 8 vital organs rema9 9 a heal?i] condition = a long] p]iod ?an ^? ( "o accu/om$ to a free use ( meat4 ,we mu/ admit1 h[ev]1 t _m _c ma9ta9 _! weight & keep _! full all[ance ( en]gy on a veget>ian diet4 ,:]e y f9d a veget>ian ^: sk9 is :ite1 ^: lips are colorless1 :o is ?9 & seem+ly 9 ne$ ( n\ri%m5t1 y c re/ assur$ t ! diet is n agree+ ) him4 ,su* p]sons 9 virtually e in/ance ne$ animal food ( "s sort4 ,x is !re=e wise1 if y are se>*+ = a diet t is capable ( develop+ 9 y ! greate/ degree ( m5tal & physical effici5cy1 to make a c>eful /udy ( y\r individual condition & requirem5ts4 ,aft] y h acquir$ suffici5t k on ! subject x might ev5 be well to d "s exp]im5t+1 & 9 t way det]m9e :at p>ticul> diet is be/ suit$ to y\r ne$s4 ,x is extremely difficult1 h[ev]1 = "o to adopt a regim5 :i* is radically diff]5t f t ( ^? ) :om he associates4 ,y may h suffici5t en?usiasm = a "t to subsi/ on a nut-&-fruit diet or on an uncook$ diet1 b :5 y\r own family & fri5ds are us+ o!r foods at all times ! temptation to v>y y\r own diet is sometimes too /rong to resi/1 consequ5tly y w be incl9$ gradually to resume ! g5]al regim5 ( ^? ) :om y live4 ,"o c1 h[ev]1 ma9ta9 good heal? )\t be+ :at might be t]m$ a dietetic crank4 ,to be sure1 :]e "o is suff]+ f a disease or is def9itely 9 ne$ ( "s special diet 9 ord] to secure c]ta9 results1 a v rigid diet is ( great importance & %\ld be adh]$ to /rictly4 ,aft] su* results h be5 a*iev$1 h[ev]1 & aft] normal heal? is rega9$1 y c secure at almo/ any well suppli$ table a selection ( foods :i* w furni% satisfactory n\ri%m5t4 ,"s intellig5ce 9 selection1 h[ev]1 is necess>y4 ,!re are a few articles ( food t x w\ld always be well to avoid4 ,= in/ance1 ne>ly all :ite-fl\r products are to be condemn$4 ,?is means n only bread b biscuits1 cakes1 crack]s1 & pa/ries made ( :ite fl\r4 ,unque/ionably1 if "o is us+ meat freely1 :ite-fl\r products are n ne>ly s h>mful z :5 tak5 ) a veget>ian diet4 ,! meat supplies "s ( ! defici5cies1 ?\gh n all4 ,at "o "t ,i _h an exp]im5t made :i* prov$ 9 a /rik+ mann] ! defective "* ( :ite fl\r z a food4 ,! subject te/$ ! results ( a fa/ ( two weeks4 ,he weigh$ himself be=e & aft] ! fa/ & sev]al times dur+ its progress4 ,he accurately det]m9$ 8 /r5g? at all times1 be=e1 dur+1 & at ! completion ( ! fa/4 ,a consid]able "t !reaft] he exp]im5t$ ) a diet ( :ite-fl\r products = ! same p]iod ( two weeks1 eat+ :ite fl\r z commonly prep>$1 9 ! =m ( bread1 cakes1 etc4 ,! result %[$ t he lo/ m weight & m /r5g? :ile foll[+ ! :ite-fl\r regim5 ?an he _h :ile fa/+ absolutely4 ,?is w\ld seem to indicate t1 9 ?is case1 at lea/1 :ite-fl\r products 7 n a food1 b a sl[- act+ poison4 ,among foods especially valuable ,i w\ld call att5tion to gre5 salads4 ,if possible "o %\ld eat "s food ( ?is k9d ea* day1 m especially dur+ w>m wea!r4 ,!y are ( great value z blood purifi]s & !y supply to a v l>ge ext5t ! m9]al salts4 ,v>i\s comb9ations c be us$ 9 ! =m ( salads1 & ! mo/ satisfactory dress+ is probably a comb9ation ( olive oil & lemon juice4 ,i d n recomm5d v9eg> p>tly because x is seldom pure1 & "o nev] c tell :at comb9ation ( *emicals x conta9s4 ,lemon juice is pref]able ev5 to ! be/ v9eg> = ! purpose ( salad dress+4 ,cel]y1 lettuce1 tomatoes1 onions1 wat]-cress1 p>sley1 cucumb]s1 & o!r foods ( ?is "* are suitable = salad purposes4 ,sp9a*1 d&elion leaves1 & o!r gre5s c be recomm5d$ 9 _! cook$ =m1 & x is unnecess>y to add t virtually all cook$ vegetables are ( value4 ,fruits ( all k9ds c be recomm5d$ = ! same reasons t make ! gre5 salads s useful to ! body4 ,!y are ( ! v greate/ value :]e !re is any t5d5cy t[>d bili\sness4 ,9 _m cases ( ?is k9d :]e x is undesirable to und]take an absolute fa/ z a means ( sett+ ! /oma* "r & :]e !re is a lack ( appetite1 a fruit fa/ c be highly recomm5d$4 ,?is is simply an exclusive diet ( fre% acid fruits1 su* z oranges1 grapefruit1 grapes1 *]ries1 apples & o!r fre% fruits 9 season4 ,x is especially important to "k 9 su* a case t ^! fruits %\ld be eat5 9 _! /rictly natural condition1 prop]ly rip5$ & )\t ! addition ( sug>4 ,z a g5]al ?+ a suffici5t all[ance ( fruit & gre5 salads w s balance ! diet t "o is n likely to h any tr\ble ev5 if he eats he>tily ( ! foods s]v$ at ! ord9>y table4 ,x w\ld be well also to rememb] t acid fruits h valuable antiseptic 7cleans+7 qualities4 ,!y keep ! m\? & tee? z well z ! alim5t>y canal 9 a :olesome /ate4 ,9 fact ! frequ5t use ( acid fruit1 m especially ! orange1 is ( great value 9 c\nt]act+ ! effects ( dige/ive difficulties on ! m\? & tee?4 ,if a small piece ( orange is tak5 :5ev] !re is an unpleasant ta/e 9 ! m\? x w de/roy ! g]m life t is be+ rapidly propagat$ "u su* circum/ances1 ?\gh su* symptoms indicate also ! ne$ ( acid fruit ( "s sort by ! /oma*4 ,especially is ?is requir$ if !re is a crav+ = fruit ( ?is sort4 ,9 su* cases ! rule aga9/ eat+ betwe5 meals may be disreg>d$4 ,:5ev] y h a /rong desire = acid fruits betwe5 meals y are usually safe 9 us+ !m4 ,9 fact !y are (t5 sorely ne$$ "u su* circum/ances to assi/ 9 dige/+ a meal t may h be5 eat5 "s h\rs previ\sly4 ,indige/ion :i* leaves ! m\? ) a f\l1 unpleasant ta/e is (t5 notic$ on awak5+ at night aft] a he>ty meal ! ev5+ be=e4 ,on su* occasions a few swall[s ( wat]1 or :atev] is ne$$ to satisfy ?ir/1 & a small quantity ( acid fruit1 l ! orange1 are ( great value4 ,!y %\ld be well mix$ & mov$ ab\t 9 ! m\? until ! acid comes 9 contact ) e "p ( ! m\? & tee?4 ,:5 !re is ! slighte/ sign ( dige/ive difficulties ,i w\ld advise t ea* meal be complet$ ) a small quantity ( fruit4 ,if y /op y\r meal at a "t :5 y c enjoy ! ta/e ( acid fruit x is usually a def9ite pro( t y h n ov]eat54 ,rememb] too t ! orange1 lemon & any fruit ) a /rong acid flavor is a spl5did too? or m\? wa%1 & x ne$ n be eject$ z an ord9>y wa%4 ,x c be enjoy$ & swall[$ aft] m\? & tee? h be5 cleans$4 ,!re=e ! frequ5t use ( oranges z a d5tifrice is a habit ( great value4 ,use !m on retir+ & on ris+ & ! results w be unusually pleas+4 ,:at foods c be us$ z sub/itutes = meat8 ,?is is a "q t assumes consid]able importance to ^? desir\s ( te/+ ! veget>ian diet4 ,i may say t almo/ any food t is :olesome & he>ty 9 "* & :i* is crav$ by y\r appetite w make a satisfactory meat sub/itute4 ,^? conta9+ a l>ge p]c5tage ( prote9 are p>ticul>ly desirable = ?is purpose4 ,! foll[+ li/ w give "o a g5]al idea z to ! nature ( ^! foods3 ,c]eals ( all k9ds1 ei!r 9 ! :ole gra9 or 9 ! =m ( flak$ gra91 conta9 a fair p]c5tage ( prote9 & may be recomm5d$ = ! purpose1 al?\gh ref9$ fl\r or poli%$ gra9s are ( no value 9 ?is way4 ,bread made f ! :ole :eat or any ( ! :ole gra9s may be recomm5d$4 ,! w> bread us$ 9 ,europe s9ce ! outbreak ( ! great w> is ( ?is type4 ,! pump]nickel & black breads us$ 9 v>i\s p>ts ( ,europe are s valuable f a nutritive /&po9t t "o c live on !m entirely4 ,_m ( ! f>m+ & peasant classes ( ,europe live almo/ exclusively on breads ( ?is type4 ,ne>ly all ! prep>$ foods ord9>ily ref]r$ to z breakfa/ foods1 & :i* are made up ( :ole gra9s ( :eat1 corn1 oats or b>ley w\ld come "u ?is class4 ,no breakfa/ food made ( only a "p ( ! :eat w\ld be recomm5d$ = ?is purpose4 ,all k9ds ( beans are spl5did meat sub/itutes1 includ+ navy beans1 lima beans & kidney beans4 ,!y are :at "o may call he>ty foods & z a rule "o %\ld lead a fairly active life to enjoy & dige/ !m satisfactorily4 ,! same may be said ( dri$ peas4 ,l5tils belong 9 ! same class & are v simil> to ! bean 9 its n\ri%+ elem5ts4 ,beans1 peas & l5tils =m a class kn[n z ! legumes1 & conta9 a high p]c5tage ( prote94 ,nuts ( all k9ds make spl5did meat sub/itutes1 ?\gh !y may sometimes be f\nd ri* = a weak /oma*4 ,!y ne$ to be us$ 9 small quantities & %\ld be eat5 only at meal-"t4 ,peanuts really belong to ! legume family1 b are q z good z any k9d ( nuts4 ,! only mi/ake 9 _! use lies 9 ! habit ( eat+ !m betwe5 meals4 ,peanut butt] & nut butt]s are ( value4 ,:5 nuts are easily dige/$ !y are satisfactory 9 e way4 ,p]haps ! mo/ popul> meat sub/itute is ! egg4 ,d n1 h[ev]1 ent]ta9 ! idea t y are n eat+ any meat products :5 eggs are includ$ 9 y\r diet4 ,eggs mu/ be class$ z animal food1 b !y are v n\ri%+4 ,!y conta9 a good supply ( lime1 sulphur1 iron1 phosphorus & o!r m9]al salts 9 addition to _! prote9 & fats4 ,x may also be said t milk %\ld be class$ z animal food1 ?\gh x is ( special value f a nutritive /&po9t4 ,milk1 *eese & o!r milk products naturally make good sub/itutes = meat4 ,butt] is a practically pure fat & w n take ! place ( meat 9 supply+ prote91 al?\gh x w take ! place ( ! fatty portions ( ! meat4 ,*eese is (t5 appropriately plac$ at ! la/ "p ( ! meal1 & ! /atem5t t x w to a c]ta9 ext5t help to dige/ a he>ty meal if b a small quantity is tak5 has be5 prov5 accurate 9 num]\s cases4 ,z a milk product butt]milk may be p>ticul>ly recomm5d$ z a meat sub/itute if "o uses a consid]able quantity ( x4 ,we %\ld di/+ui%1 h[ev]1 betwe5 real butt]milk & ! f]m5t$ milk or s\r milk :i* is (t5 sold 9 cities "u ! "n ( butt]milk4 ,f]m5t$ milk is highly recomm5d$ = all food purposes & is und\bt$ly conducive to heal?1 b f ! /&po9t ( nutrition x has practically ! same value z fre% milk4 ,! true butt]milk1 h[ev]1 f :i* ! fat-=m+ elem5ts h be5 extract$ 9 ! =m ( butt]1 is a m purely prote9 product4 ,if y use suffici5t butt]milk1 t is to say1 two qu>ts or m a day1 y c re/ assur$ t y w n crave meat4 ,,*apt] ,,xiv3 ,foods 9 ! ,cure ( ,*ronic ,con/ipation ,con/ipation is probably ! beg9n+ ( ne>ly all human ailm5ts4 ,!re are a few exceptions b n _m4 ,x is a trem5d\s foe to vitality4 ,pure blood is absolutely impossible :5 "o is suff]+ f ?is compla9t4 ,active function+ ( ! alim5t>y canal is absolutely ess5tial if ! blood /ream is to conta9 ^? elem5ts ess5tial to sup]ior vital vigor4 ,! regim5 :i* ,i sugge/$ 9 ! *apt] on ,cleans+ & ,/imulat+ ! ,alim5t>y ,canal w und\bt$ly be suffici5t to ov]come any tr\ble ( ?is "* provid$ !re are n dietetic causes t are s]i\s 9 nature4 ,:]e ! disord] is *ronic1 & especially :5 x has ext5d$ ov] a t]m ( _m ye>s1 a compreh5sive dietetic regim5 may be necess>y 9 addition to ! adoption ( measures previ\sly sugge/$4 ,! direct cause ( con/ipation is a relax$ & weak5$ condition ( ! muscul> walls ( ! /oma* & inte/9es4 ,a c]ta9 degree ( /r5g? ( ^! muscul> /ructures is ess5tial prop]ly to facilitate dige/ion1 assimilation & elim9ation4 ,! lack ( tone 9 ^! muscles is *iefly due 9 ne>ly all cases to :at might be t]m$ a conc5trat$ diet4 ,our foods h be5 too mu* ref9$4 ,z previ\sly /at$ !y are n eat5 z !y 7 creat$1 b h be5 put ?r\gh a prolong$ mill+ process or o!r me?od ( prep>ation :i* n only elim9ates _m elem5ts ( n\ri%m5t b also breaks up ! food into ! mo/ m9ute p>ticles1 ?us elim9at+ ! r\gh1 co>se & fibr\s mat]ial 9 ! food :i* ord9>ily ar\ses :at is kn[n z ! p]i/altic activity ( ! b[els4 ,our me?ods ( food prep>ation also mat]ially less5 ! necessity = prolong$ & ?or\gh ma/ication4 ,! habit ( hurri$ly swall[+ our food und\bt$ly less5s its vitality-build+ possibilities1 besides mat]ially affect+ ! /r5g? & g5]al h>d9ess ( ! tee?4 ,con/ipation is also caus$ 9 num]\s in/ances by a lack ( liquids4 ,m5 & wom5 d n use suffici5t wat]4 ,"o frequ5tly loses :at might be t]m$ ! wat]-dr9k+ habit1 usually z a result ( s$5t>y occupations4 ,! me?od ( rem$y+ con/ipation ref]r$ to 9 ,*apt] ,,vi po9t$ly illu/rates ! amaz+ value ( wat] 9 rem$y+ conditions ( ?is k9d4 ,x is well1 h[ev]1 to rememb] ! necessity = us+ at lea/ a reasonable quantity ( wat] ?r\gh\t ! entire day4 ,if y d n dr9k wat] q freely betwe5 meals !n x is advisable & actually necess>y to use a c]ta9 quantity ) y\r meals4 ,^? :o dr9k tea & c(fee freely seem to recognize ! ne$ ( ?is in/9ctively4 ,! *oice ( ^! bev]ages1 h[ev]1 is di/9ctly bad4 ,tea & c(fee are de/ructive to bo? n]ves & heal?1 b aside f ^! /imulat+ dr9ks "o c use almo/ any :olesome bev]age at meal-"t 9 ord] to supply 8 crav+s 9 ?is direction4 ,fruit dr9ks are excell5t4 ,i h ref]r$ to ?is "q 9 a previ\s *apt]4 ,diet naturally has a trem5d\s influ5ce on alim5t>y activity4 ,:ite bread & :ite-fl\r products con/itute ! mo/ s]i\s cause ( con/ipation4 ,?is defective food is lack+ 9 ! elem5ts necess>y to give life & vitality to ! body1 because ! valuable cov]+ ( ! gra9 has be5 remov$ 9 ! mill+ process1 :ile ! life g]m ( ! :eat has also be5 elim9at$4 ,! bran1 :i* consi/s ( sev]al m9ute lay]s cov]+ ! :eat b]ry1 has a di/9ct value 9 /imulat+ p]i/altic action1 & :5 x is remov$1 ! result+ :ite fl\r mu/ be a defective food4 ,"o ( ! fir/ dietetic *anges requir$ 9 rem$y+ con/ipation1 !re=e1 is to elim9ate :ite-fl\r products f ! diet4 ,graham bread1 or t made f ! :ole :eat1 or any ( ! :ole gra9s1 rye1 oats1 b>ley1 corn1 is a satisfactory article ( diet1 & w (t5 rem$y con/ipation )\t resort to any o!r dietetic *ange4 ,:at might be t]m$ wa/e products1 or fibr\s mat]ial 9 food1 are f\nd especially valuable 9 promot+ dige/ion & active function+ ( ! b[els4 ,! woody fib] f\nd 9 vegetables is mo/ valuable4 ,x is sometimes sugge/$ t "o %\ld simply consume ! juice ( 8 foods b n ! pulp4 ,?is pulp or fibr\s matt]1 h[ev]1 is especially important4 ,foll[+ ?is requirem5t ( bulk or wa/e 9 our food1 we f9d su* rem$ies z s&1 ref9$ coal oil1 a m9]al product t passes ?r\gh ! alim5t>y canal )\t *ange1 & ord9>y black dirt1 :i* is usually tak5 9 its dri$ =m4 ,:5 us+ s&1 x %\ld be /]iliz$1 & ! gra9s %\ld be r\nd$ & worn smoo? by ! action ( waves or runn+ wat]4 ,d n use t 9 :i* ! gra9s are %>p-edg$4 ,"o or m ( ^! products are valuable z a laxative & ! devitaliz+ aft]-effects ( a drug ca?>tic w be abs5t4 ,!y are1 h[ev]1 n by any means z pleasant z food laxatives1 & rem$ies ( ?is sort %\ld n be employ$ except z a tempor>y exp$i5t4 ,:ole gra9s ( v>i\s k9ds1 :eat1 rye1 oats & b>ley1 simm]$ 9 hot wat] = a long "t until prop]ly s(t5$1 n only af=d a high degree ( n\ri%m5t1 b w be f\nd ( special value z a means ( rem$y+ con/ipation4 ,!y are be/ if us$ 9 _! natural /ate1 j z !y come f ! f>m4 ,!y are m valuable :5 eat5 raw ) fruit or cream1 or 9 "s o!r palatable =m1 ?an :5 cook$4 ,:5 flak$ or cru%$1 z 9 ! case ( ord9>y oatmeal1 !y may be us$ ) figs1 dates1 rais9s & a little cream1 or !y may be eat5 ) a little honey4 ,"o b[l ( ?is class ( food1 ei!r raw or cook$1 ea* day1 is v effective 9 ov]com+ con/ipation4 ,salads ( v>i\s k9ds n only h great value by way ( supply+ food = ! n]ves1 b !y are also wor? :ile = _! mild laxative effect4 ,i w\ld recomm5d all =ms ( uncook$ gre5 food1 *iefly to be us$ 9 ! =m ( salads1 su* z lettuce1 tomatoes1 onions1 cel]y1 radi%es1 cucumb]s1 cold slaw1 wat]-cress1 p>sley1 & ! l4 ,all cook$ gre5 vegetables su* z sp9a*1 asp>agus1 /r+ beans1 fre% gre5 peas1 ,brussels spr\ts1 d&elion leaves1 gre5s1 cabbages1 mu%rooms & o!r foods ( ?is sort w likewise be helpful4 ,fruits are ( ev5 great] value = _! laxative qualities4 ,"o %\ld use !m freely = ord9>y heal? build+1 b especially :5 suff]+ f ?is compla9t4 ,apples1 oranges1 grapefruit1 pea*es1 plums1 grapes1 & v>i\s b]ries are exceptionally good = increas+ alim5t>y activity1 ?\gh all k9ds ( fruit are valuable4 ,prunes & figs are p>ticul>ly recomm5d$4 ,su* acid fruits z lemons1 oranges & grapefruit are valuable n only = _! /imulat+ qualities 9 connection ) con/ipation1 b also because ( _! antiseptic influ5ce4 ,*eese is v con/ipat+ to ^? incl9$ 9 ?is direction4 ,all =ms ( *eese & food comb9ations conta9+ x %\ld be avoid$4 ,spaghetti & mac>oni prep>$ 9 ?is way are especially inadvisable1 ?\gh x may be said t ev5 :5 s]v$ )\t *eese spaghetti & mac>oni are con/ipat+4 ,rice 9 ! ord9>y poli%$ =m1 z usually sold1 is practically a pure />* & %\ld be avoid$4 ,! same applies to tapioca1 sago & foods ( ?is "*4 ,ne$less to say :ite crack]s1 cookies & cakes are to be class$ ) :ite bread4 ,"o %\ld use br[n sug> 9 place ( :ite :]ev] possible1 or use ! pure ,new ,orleans molasses4 ,x is (t5 difficult to secure ?is1 h[ev]1 inasmu* z mo/ ( ! molasses on ! m>ket is made up *iefly ( glucose or corn syrup1 & (t5 conta9s h>mful *emical pres]vatives4 ,x is be/ to avoid sug> altoge!r & to use honey = all purposes ( sweet5+1 z honey is less incl9$ to f]m5tation4 ,milk 9 "s cases is incl9$ to produce con/ipation :5 us$ 9 connection ) ! ord9>y diet4 ,an exclusive & full diet ( milk1 is r>ely con/ipat+ except dur+ ! fir/ few days ( ! diet1 b :5 milk is add$ to ! ord9>y foods1 x frequ5tly has a t5d5cy 9 ?is direction4 ,butt]milk or f]m5t$ milk c (t5 be us$ to advantage if sweet milk %\ld prove con/ipat+ to ! pati5t4 ,muscul> weakness & defective circulation are prom95t causes ( con/ipation 9 _m cases4 ,?is acc\nts = ?is disord] be+ f\nd s frequ5tly among s$5t>y work]s4 ,inactivity1 ! cause ( _m ills1 is p>ticul>ly prom95t 9 contribut+ to ?is tr\ble4 ,!re=e muscul> ex]cise is p]haps a mo/ effective means ( p]man5tly rem$y+ con/ipation4 ,ex]cise has a direct me*anical influ5ce ^u ! entire alim5t>y canal4 ,! contraction ( ! abdom9al muscles & ! b5d+ or o!r movem5ts ( ! trunk ( ! body produce a c]ta9 am\nt ( movem5t 9 & pressure ^u ! dige/ive organs 9 a direct me*anical way4 ,walk+1 = in/ance1 is ( extraord9>y value 9 rem$y+ ?is difficulty because ( its /imulat+ influ5ce ^u ! entire functional sy/em1 & ! slight j> ( ea* /ep )\t d\bt has a direct me*anical effect4 ,walk+ fur!rmore is a trem5d\s factor 9 ! build+ ( vitality & ?is helps indirectly 9 rem$y+ con/ipation4 ,b !re are also v>i\s special ex]cises t p>ticul>ly affect ! alim5t>y canal4 ,b5d+ =w>d & backw>d & f side to side & also v>i\s twi/+ movem5ts ( ! trunk h a special influ5ce 9 ?is direction4 ,!y actually massage ! int]nal organs1 & ?is means a great deal :]e !re is any dige/ive weakness or lack ( activity 9 ! b[els4 ,:at ,i t]m inn]-/r5g? ex]cises1 or z !y may also be call$1 pressure movem5ts1 are also ( consid]able value4 ,an example ( ?is type ( ex]cise w be f\nd 9 plac+ ! "r =e>m across ! /oma*1 grasp+ ! "r wri/ ) ! left h&1 & !n ) ! /r5g? ( bo? arms press+ vigor\sly inw>d ^u ! /oma* = a mom5t4 ,n[ relax & repeat4 ,br++ up ! "r knee & left knee alt]nately1 ) /rong pressure1 us+ vigor\sly ! /r5g? ( ! arms aga9/ ! abdom9al region1 is also a good example ( ?is type ( ex]cise1 :i* has prov5 v effective 9 num]\s cases4 ,o!r ex]cises ( ?is k9d 7 see ,*apt] ,,xv7 c be appli$ to all p>ts ( ! upp] body ) great advantage to ! inn] organs1 s9ce su* movem5ts are ( rem>kable value 9 /imulat+ alim5t>y activity4 ,9 l9e ) ex]cise ( ?is k9d1 massage & p]cussion treatm5t ( ! abdom9al region is likewise effective4 ,! massage %\ld be deep & may be adm9i/]$ by ! clos$ fi/4 ,a wide circul> movem5t is advantage\s = ?is purpose1 ! h& be+ mov$ 9 ! direction ( ! h&s ( a clock1 t is to say1 up ! "r side1 across1 d[n ! left side & cont9u+ ar\nd 9 t mann]4 ,roll+ a baseball ar\nd 9 ! same mann]1 press+ deeply ?\gh )\t /ra91 w af=d an excell5t =m ( massage = ?is p>ticul> purpose4 ,! p]cussion treatm5t t ,i h sugge/$ consi/s 9 alt]nate tapp+ or /rik+ ?is region ( ! body ) bo? h&s4 ,a *opp+ movem5t1 us+ ! outside edge ( ! h&s1 is v effective1 & if y are v vigor\s1 ! clos$ fi/ may be us$4 ,/rik+ repeat$ly & alt]nately ) ! two fi/s1 g ov] ! entire region ( ! /oma* & abdom54 ,?is c be done g5tly or vigor\sly1 accord+ to y\r condition1 & x is an invaluable & effective means ( /imulat+ p]i/alsis & functional vigor4 ,me*anical vibration may also be sugge/$4 ,ca?>tics are always to be condemn$4 ,! ord9>y ca?>tic or laxative acts by reason ( its irritat+ qualities4 ,z a rule x ab/racts ! wat] f ! inte/9al walls1 & ! adjac5t tissues1 & ! ultimate effect is to leave "o 9 worse condition ?an be=e4 ,^? :o h be5 accu/om$ to ! drug treatm5t ( con/ipation1 usually f9d ! condition gr[+ cont9u\sly m /ubborn4 ,l>g] & l>g] doses ( ! ca?>tic mu/ be tak5 to secure results until ! function is practically p>alyz$4 ,!re c\ld be no great] mi/ake4 ,if "s laxative is requir$ & s& _c be us$1 ! be/ rem$y is ord9>y table salt4 ,/ir up a level teaspoonful 9 a glass ( wat] & dr9k x4 ,?is has a mild laxative action4 ,or take daily two to f\r tablespoonfuls ( ord9>y bran 9 a glass ( wat]4 ,?is bran may also be /irr$ into s\ps & c]eals or mix$ ) :ole-:eat fl\r :5 mak+ bread4 ,olive oil also %\ld be us$ freely4 ,z an em]g5cy treatm5t1 h[ev]1 ! enema is mo/ satisfactory1 & :5 employ$ x is be/ to d x ?or\ghly4 ,i d n advocate ! regul> & cont9u\s use ( ?is measure4 ,"o %\ld n come to dep5d ^u x4 ,a natural action is desirable1 & ?is c inv>iably be br\ght ab\t by a prop] diet1 z above sugge/$1 by ex]cise & by a suffici5t am\nt ( wat]4 ,! enema or colon- flu%+ %\ld be us$ only :5 absolutely necess>y1 ?\gh 9 case ( acute disease1 :]e rapid purification is ess5tial1 ! enema is imp]atively dem&$1 & no h\sehold %\ld be )\t an outfit = giv+ ?is treatm5t4 ,to "s ! cont9u\s use ( ! colon-flu%+ treatm5t is incl9$ to be debilitat+ & 9 r>e cases compla9ts h be5 made t x dilates ! colon & weak5s its muscul> /ructures4 ,?is is occasionally true 9 ! case ( ! hot enema4 ,a fairly cool enema is less objectionable1 :ile a cold enema has a decid$ tonic effect 9 contract+ & /r5g!n+ ! p]i/altic muscles4 ,! cold enema is less effective z a cleans+ ag5t1 z x does n h ! relax+ effect ( ! hot enema4 ,9 mo/ cases an enema ( neutral temp]ature1 or at ab\t t ( ! body1 may be sugge/$1 ?\gh if "o has be5 us+ ?is treatm5t v mu* x w\ld be bett] to use ei!r a cool or cold enema1 if /rong en\gh1 9 ord] to secure its contract+ & tonic effect4 ,if ! cold wat] causes cramps "o %\ld modify ! temp]ature4 ,usually x is be/ to use pla9 wat] = ! enema4 ,9 a case ( illness :]e quick & radical results are requir$1 a hot soap-suds enema may be sugge/$1 b y %\ld rememb] t ?is always has ! effect ( remov+ ! natural oils & is incl9$ to leave ! colon 9 an irritat$ condition4 ,a sal9e solution is to be especially comm5d$ :]e !re is a s]i\s cat>rhal condition ( ! inte/9es1 or :]e !re is mu* inflammation or irritation1 su* z might be manife/$ 9 extreme cases by bloody /ools4 ,= a normal sal9e solution use "o teaspoonful ( ord9>y salt to a qu>t ( wat]1 or f\r teaspoonfuls to a f\r-qu>t enema4 ,glyc]9 is frequ5tly sugge/$1 b x is n to be g5]ally recomm5d$4 ,if "o foll[s ^! me?ods p]si/5tly1 con/ipation1 ev5 9 its mo/ aggravat$ =ms1 c be ov]come4 ,9 "s in/ances almo/ any "o ( ! sugge/ions (f]$ w br+ ab\t ! results desir$1 b 9 a *ronic case "o %\ld dep5d n on "o b on a comb9ation ( all ( ^! v>i\s rem$ial measures4 ,! improvem5t 9 ! condition ( y\r sk91 9 ! purity ( y\r blood1 & 9 ! degree ( en]gy t y w enjoy w m ?an repay y = y\r ef=ts 9 foll[+ ! v>i\s sugge/ions made = cleans+1 /r5g!n+1 & vitaliz+ ! alim5t>y canal4 ,,*apt] ,,xv3 ,pressure ,movem5ts = ,build+ ,inn] ,/r5g? ,sev]al ye>s ago ,i discov]$ a unique & v effective means ( /r5g!n+ ! he>t1 lungs1 /oma* & o!r int]nal organs4 ,i arrang$ a sy/em ( lessons1 consi/+ ( v>i\s pressure movem5ts1 :i* ,i t]m$ an ,inn] ,/r5g? ,c\rse4 ,z my exp]i5ce ) ?is c\rse _h be5 limit$1 ,i refra9$ at ! "t f pres5t+ its fundam5tal !ories to ! g5]al public4 ,i issu$ ! c\rse 9 a s]ies ( f\r lessons1 & ! /r5g? ( ea* applicant 0 asc]ta9$ ?r\gh que/ions be=e ! c\rse 0 s5t to him4 ,! exp]i5ce ) sev]al hundr$ /ud5ts1 h[ev]1 has s ?or\ghly confirm$ ! value ( ?is me?od ( int]nal vitality build+ t ,i am n[ 9 a position :]e ,i c pres5t ! ideas ^u :i* x is bas$ to ! g5]al public4 ,! usual price ( ?is c\rse 0 five doll>s1 & sev]al ?\s& c\rses 7 sold at ?is price1 ea* /ud5t naturally receiv+ a c]ta9 am\nt ( p]sonal att5tion4 ,! same ideas1 h[ev]1 are pres5t$ 9 ?is *apt]1 ) ! w>n+ t ^? :o use ! pressure ex]cises recomm5d$ mu/ take c>e to avoid press+ ^u ! int]nal organs beyond _! resi/+ p[]4 ,! v>i\s =ms ( pressure movem5ts recomm5d$ are cle>ly illu/rat$ & ^? :o are n especially /rong %\ld beg9 ) a v mild pressure & ) ! op5 h& plac$ ^u ! abdom5 or *e/1 ?\gh :]e ord9>y or unusual /r5g? is possess$1 ! side ( ! op5 or clos$ h& c\ld be us$4 ,^! ex]cises are especially valuable = /r5g!n+ ! he>t :]e ! pressure movem5ts are us$ v freely ne> ?is p>ticul> organ4 ,!y c be highly recomm5d$ = /r5g!n+ ! /oma* ?\gh !y %\ld n be us$ imm$iately aft] a meal4 ,i ref]r$ to _! value 9 ! *apt] on con/ipation 9 connection ) ! treatm5t ( ?is ailm5t4 ,aft] a long trial ?is sy/em ( increas+ ! int]nal /r5g? is highly recomm5d$1 & w be f\nd ( special value z a means ( v>y+ ! heal?-build+ me?ods t may be adopt$ = secur+ ?robb+ vitality4 ,!y are n a necess>y "p ( ! plan ( body build+ especially recomm5d$ 9 ?is volume1 b are pres5t$ m]ely z a valuable means ( v>y+ y\r ef=ts 9 work+ = increas$ vitality4 ,x is an int]e/+ fact t 9 "s =ms ( a?letics1 ! body is subject$ to a c]ta9 am\nt ( int]nal /imulation simil> to t :i* ,i h sy/ematiz$ 9 ^! movem5ts4 ,?is is especially true 9 wre/l+1 :]e ! vital organism is (t5 compell$ to endure a great deal ( pressure ( ?is k9d4 ,! same is true ( ,am]ican football1 al?\gh ?is is too viol5t = ^? :o are n 9 an unusually vigor\s condition4 ,to suit ^! v>y+ degrees ( /r5g? ,i h arrang$ ^! movem5ts s t ! fir/ s]ies 7,a7 is comp>atively mild4 ,^? :o are n already vigor\s c probably use ! advanc$ =m ( treatm5t1 b 9 mo/ cases x w be be/ to take !m up gradually4 ,9 cases ( rupture1 or :]e ! abdom9al region is weak1 !re is a possibility ( injury if "o makes ! movem5ts too vigor\s4 ,! fir/ s]ies1 h[ev]1 9 :i* ! op5 palm ( ! h& is us$1 is q safe 9 all cases1 if reasonable c>e is us$4 ,9 ea* ( ^! pressure movem5ts rememb] t ! pressure %\ld be appli$ = "o mom5t only1 & !n relax$1 repeat+ ! pressure & mov+ ! position ( ! h&s 9 accordance ) ! directions accompany+ ea* photograph4 ,:5 a feel+ ( pa9 or great t5d]ness is not$ 9 press+ ^u any "p ( ! body1 ?is %\ld be reg>d$ z a w>n+ t ! pressure is n to be repeat$4 ,if !re is only a feel+ ( uneas9ess y c usually cont9ue ) ! treatm5t & ! discom=t w disappe> 9 practically e in/ance4 ,& :ile an acute s5se ( pa9 indicates ! necessity = avoid+ pressure on t p>ticul> "p1 yet x is sometimes a good plan to ex]t ! pressure ^u adjac5t or surr\nd+ p>ts1 !reby influ5c+ ! circulation1 & cont9u+ ! treatm5t until ! inflammation :i* is ! cause ( ! pa9 gradually disappe>s4 ,"o %\ld be c>eful to ex]cise mod]ation 9 all cases1 h[ev]4 ,! second s]ies 7,b7 9 :i* ! clos$ h& is us$ is some:at m vigor\s1 & ?is is made /ill m en]getic by grasp+ ! fir/ h& ) ! o!r s t ! pressure may be appli$ ) ! /r5g? ( bo? ! arms4 ,z ! /ud5t progresses1 ! numb] ( times t pressure is appli$ at ea* "p ( ! body may be increas$1 s t at ! conclusion ( ! treatm5t he may feel ?or\ghly tir$1 ?us %[+ t he is mak+ good progress t[>d ! goal 9 view4 ,! ?ird s]ies 7,c7 includes movem5ts especially int5d$ = /imulat+ ! functional regions f ! back ( ! body1 & %\ld be giv5 close att5tion4 ,!y are especially valuable = /r5g!n+ ! kidneys4 ,! la/ & mo/ vigor\s ( ! movem5ts 7s]ies ,d 7 are especially p[]ful 9 _! influ5ce ^u ! organs ly+ )9 ! *e/ z well z ^u ^? b5ea? ! diaphragm4 ,! he>t & lungs w be v effectually /imulat$ & /r5g!n$ 9 ?is way4 ,9 *ronic bron*itis1 c\ghs & colds on ! lungs ^! movem5ts appli$ to ! *e/ w be v helpful1 besides directly /r5g!n+ ^! p>ts4 ,y c absolutely dep5d ^u x t :5 y h rea*$ a condition 9 :i* y c ex]t ! mo/ vigor\s pressure ^u all ( ^! p>ts1 & d x ) com=t & pleasurable results1 y\r dep>tm5t ( ! int]ior is 9 a /rong & heal?y condition4 ,y w f9d a radical *ange 9 ! entire int]nal organism4 ,y w f9d t ! abdom9al organs feel m solid & sub/antial1 :ile ! muscul> walls ( ?is region are f> /rong]4 ,y w h a s5se ( /r5g? 9 ?is region1 & ?is is absolutely ! case 9 s f> z ! ext]nal muscles ( ?is "p ( ! body are conc]n$4 ,b ! m valuable ga9 w be 9 ! /r5g? ( ! organs !mselves4 ,^! organs are p>tly muscul> 9 "*1 & !y are firm & /rong1 or s(t & flaccid1 9 accordance ) ! intellig5t consid]ation t !y receive & ! am\nt ( ex]cise giv5 !m4 ,be=e long y %\ld be able to use almo/ y\r entire /r5g? 9 ex]t+ pressure1 & feel no?+ b b5eficial results4 ,b :5 do+ ?is x may be well to *ange ! position ( ! h& slightly = ea* application ( pressure1 r ?an to repeat su* /r5u\s treatm5t s _m times 9 "o spot4 ,! idea is to ex]t pressure ?r\gh\t ! entire region ( ! abdom51 *e/1 sides & back4 ,x may occur to ! read] t ?is =m ( ex]cise = ! vital organs has a c]ta9 di/ant simil>ity to "s features ( massage treatm5t1 kn[n z deep massage4 ,h[ev]1 ?is me?od is mu* m vigor\s ?an any =m ( massage1 & is ( a "* to build a degree ( real int]nal /r5g? t _c be atta9$ ?r\gh massage ( any k9d4 ,& x has ! advantage ( be+ conv5i5t = self-application4 ,aft] a "t y may be able to orig9ate pressure movem5ts ( y\r own4 ,"o ( my fri5ds writes t he has us$ a simil> idea associat$ ) a vibratory motion4 ,he slightly agitates ! h& 9 diff]5t directions :ile press+ inw>ds4 ,?is is well wor? a trial1 & x p>takes v mu* ( ! nature ( massage4 ,ano!r good practice is to inhale a deep brea? & !n :ile hold+ ?is brea? apply pressure all along ! c5tral portion ( ! abdom9al region1 f ! brea/bone d[nw>ds1 f t5 to tw5ty times4 ,!n1 )\t exhal+ ! brea?1 draw 9 all ! additional air y c & repeat ! pressure movem5ts six to twelve times1 aft] :i* y may be able to take 9 /ill m air4 ,"o %\ld be c>eful n to c>ry ?is hold+ ( ! brea? too f>4 ,at ! fir/ signs ( discom=t ! brea? %\ld be exhal$ quickly4 ,,*apt] ,,xvi3 ,blood ,purification ,if "o c\ld ma9ta9 8 blood 9 absolute purity disease w\ld be virtually impossible4 ,! blood is ! life4 ,y are :at y are ?r\gh ! influ5ce ( ! blood t circulates ?r\gh\t y\r entire body4 ,n[1 a prop] supply ( pure blood1 z previ\sly /at$1 dep5ds fir/ ( all ^u prop] dige/ion & assimilation4 ,?is involves naturally a /r5g!n+ diet ) a supply ( foods t conta9 all ( ! elem5ts requir$ by ! body & :i* w p]mit ( a pure & p]fect condition ( ! blood4 ,next 9 importance are ! *emical *anges :i* take place 9 ?is life-giv+ fluid z x passes ?r\gh ! lungs4 ,foll[+ ?is1 ! purity ( ! life /ream dep5ds ^u ! v>i\s organs t h to d ) elim9ation2 t is to say1 ! ?r[+ (f f ! blood ( ! v>i\s accumulat$ wa/es & poisons t are inimical to life4 ,n[ y might call ?is ! blood- purify+ process4 ,! removal ( ^! v>i\s wa/e elem5ts f ! blood dep5ds entirely ^u ! prop] activity ( ! depurat+ organs4 ,i h already ref]r$ to ! great importance ( an active alim5t>y canal4 ,y might say t ! l[] "p ( ! alim5t>y canal is ! sew] ( ! body4 ,x removes a l>ge am\nt ( ! impurities4 ,9 "s cases ( fa/+ t ,i h p]sonally sup]vis$1 !re has be5 a daily action ( ! b[els m]ely f ! wa/e matt] t has accumulat$4 ,! debris t is remov$ f ! body 9 ?is way does n by any means consi/ entirely ( ! rema9s ( food t is n absorb$ by ! circulatory sy/em4 ,! blood is purifi$ to a l>ge ext5t by ! v>i\s wa/e elem5ts t seek ! alim5t>y canal = an outlet4 ,if ^! wa/e products 7 all[$ to rema9 9 ! circulation !y w\ld produce s]i\sly injuri\s results4 ,!re=e1 9 ! g5]al s*eme ( blood purification an active alim5t>y canal is ( fir/ importance4 ,i may say t prop] brea?+1 toge!r ) ! facilitation ( ?is function ?r\gh active ex]cise1 is ! next feature ( importance 9 blood purification4 ,foll[+ ?is we c )\t d\bt reasonably ma9ta9 t a c]ta9 am\nt ( activity ( ! kidneys is desir$4 ,?is w ne>ly always be accompli%$ if "o dr9ks ! am\nt ( wat] :i* is ess5tial to satisfy a natural ?ir/4 ,rememb]1 h[ev]1 t mod]n habits are (t5 incl9$ p>tially to elim9ate or entirely to de/roy :at "o might call a natural ?ir/4 ,= in/ance1 !re are v>i\s s$5t>y occupations 9 :i* "o becomes s absorb$ 9 8 "w t ! desire = wat] w be ignor$1 & :]e ?is mi/ake is made = a long p]iod1 "o acquires ! habit ( go+ )\t wat]1 & consequ5tly ! natural desire is to a l>ge ext5t lo/4 ,9 su* cases1 x is ev5 important to br+ back ! appetite = wat]4 ,h a glass ( wat] at h& & take a few swall[s n[ & !n4 ,or1 :at w\ld be bett] yet1 c>ry out ! sugge/ion :i* ,i h giv5 9 a =m] *apt] on ! dr9k+ ( hot wat]4 ,t w usually supply ! sy/em ) ! prop] am\nt ( liquid necess>y to insure normal activity ( ! kidneys4 ,! next means ( blood purification is "o :i* r>ely receives a great am\nt ( att5tion4 ,i ref] to ! elim9ative function ( ! sk94 ,we h m def9ite control ov] & c m easily influ5ce ?is p>ticul> *annel ( elim9ation ?an any o!r4 ,! sk9 unque/ionably ?r[s (f a trem5d\s am\nt ( impurities4 ,:]e b little att5tion is giv5 x1 :]e "o ba!s at infrequ5t int]vals & to a l>ge ext5t smo!rs ! sk9 ) a surplus am\nt ( clo?+1 ! activity ( ! elim9ative function ( ! sk9 is greatly r$uc$4 ,!re are v>i\s means at h& = /imulat+ ! activity ( ! sk9 :i* are ( unusual value 9 connection ) blood purification4 ,"o ( ! simple/ me?ods bo? ( improvis+ ! texture ( ! sk9 & accel]at+ its functional processes is f\nd 9 dry friction4 ,?is friction c be appli$ ) ! palm ( ! h&1 ) a r\gh t[el1 or ) friction bru%es4 ,9 ord] to secure ! greate/ advantages ( a friction ba? x is advisable to bru% or rub ! surface ( e "p ( ! body until x assumes a p9ki% gl[ f ! increas$ p]iph]al circulation induc$ by ! friction4 ,:]e ! sk9 is r\gh or cov]$ ) pimples ?is sugge/ion is ( especial value4 ,:5 us+ friction bru%es = ?is purpose "o %\ld n attempt to use v /iff bru%es 9 ! beg9n+1 = !y w scrat* too mu*4 ,s(t1 fair sk9s usually _c /& su* r\gh treatm5t z well z c a ?ick] sk91 or "o :i* is oily 9 "*4 ,9 _m cases a dry ,turki% ba? t[el w answ] ! purpose spl5didly4 ,if ! sk9 is r t5d] x suffices to use ! palms ( bo? h&s4 ,aft] becom+ accu/om$ to ! friction1 h[ev]1 y w f9d t y w be able to enjoy /iff] bru%es & ,i w\ld sugge/ us+ a fairly /iff bru% s long z x is n too uncom=table4 ,y w f9d t z y become accu/om$ to ! treatm5t ! sk9 w become s(t] & smoo!r z a result4 ,also x w become m active4 ,?is dry friction ba? may be tak5 ea* morn+ foll[+ y\r ex]cises4 ,if y take a cold ba? x %\ld foll[ ! friction4 ,fir/ ex]cise1 !n employ ! friction rub1 & !n ba!4 ,i w\ld sugge/ t f five to t5 m9utes at lea/ be devot$ to ?is friction4 ,x w furni% "s ex]cise 9 connection ) ! rubb+1 w quick5 ! g5]al circulation1 & w give y t w>m? ( body :i* makes ! cold ba? desirable & delightful4 ,air ba?s are likewise valuable z a means ( promot+ activity 9 ! elim9ative function ( ! sk94 ,primitive man1 liv+ 9 a /ate ( ,nature1 0 n burd5$ ) clo?+4 ,!re 0 no?+ to int]f]e ) ! heal?y activity ( 8 epid]mis4 ,!re c be no "q t ! smo!r+ ( ! sk9 by our clo?+ has mu* to d ) defective elim9ation ( wa/es1 & ! m ne>ly we c avoid clo?+1 or ! less clo?+ we c we>1 ! bett]4 ,:5 possible1 !re=e1 & especially 9 w>m wea!r1 x is advisable to remove all clo?+ & let ! air come 9 contact ) ! surface ( ! body4 ,?is n only has a pron\nc$ effect ^u ! purification ( ! blood b x likewise has a tonic effect ^u ! n]v\s sy/em4 ,9 ! same way ! friction rub has a /imulat+ effect ^u ! n]ves4 ,?is is due to ! fact t 9 ! sk9 are locat$ a million or m ( t9y n]ve end+s or s-call$ end organs ( ! n]ves4 ,^! p]iph]al n]ve end+s are naturally influ5c$ by all conditions t affect ! sk91 :e!r 9 ! =m ( friction1 air ba?s1 cold ba?s1 or ba?s ( o!r temp]atures4 ,! air ba?1 !re=e1 has a spl5did tonic effect & may be p>ticul>ly recomm5d$ = ^? suff]+ ) n]ves4 ,sun ba?s are especially effective z a means ( /imulat+ activity ( ! sk91 & promot+ elim9ation4 ,sun ba?s likewise h a v p[]ful influ5ce ^u ! entire organism inasmu* z !y /imulate metabolism or cell-activity4 ,!y directly affect ! circulation & promote ! =mation ( r$ corpuscles4 ,! sun is ! c5tre ( all en]gy & life ^u ?is e>?4 ,x is our great vitaliz+ & life-giv+ pr9ciple1 bo? 9 ! realms ( animal life & plant life4 ,x is only natural1 !re=e1 t sun ba?s %\ld h a pr(\nd influ5ce ^u ! body4 ,a ^w ( caution1 h[ev]1 is requir$ because ( ! trem5d\s p[] ( ! sun & its p[]ful *emical effect :5 sun ba?+ is c>ri$ too f>4 ,^? ( v fair sk9s p>ticul>ly ne$ to be c>eful4 ,brunettes1 ) consid]able pigm5t ( ! sk9 c /& a great deal ( sunlight )\t h>m1 b light-sk9n$ p]sons1 :ile ne$+ a c]ta9 am\nt ( sunlight1 %\ld n expose !mselves = too long a "t to ! midday sun 9 summ]1 or at lea/ n until !y h gradually become suffici5tly tann$ to d s4 ,ev]yone kn[s ! pa9ful "* ( a sunburn4 ,?is only illu/rates ! p[]ful *emical effect ( ! sun's rays4 ,9 tak+ sun ba?s "o %\ld v gradually accu/om himself to ! sun%9e until he is s tann$ t ! pigm5t 9 8 sk9 w protect him4 ,! %ort or *emical rays ( ! sun are actually de/ructive to :ite m5 9 ! tropics4 ,9 ,may1 ,june & ,july !y h a pron\nc$ *emical effect ev5 9 our own latitude4 ,!y are /imulat+ up to a c]ta9 po9t1 b beyond t po9t "o %\ld be c>eful4 ,i may say1 !re=e1 t brunettes 9 summ] may take sun ba?s ev5 at noon1 b blondes %\ld take !m pref]ably be=e n9e or t5 o'clock 9 ! morn+ or aft] ?ree o'clock 9 ! aft]noon4 ,9 w9t]1 h[ev]1 :5 ! sun's rays are m slant+1 ! sun ba?s c be tak5 ev5 by ! blondes at any "t4 ,& because ( ! m limit$ am\nt ( sunlight 9 w9t]1 special att5tion %\ld be giv5 to sun ba?+ dur+ t season4 ,ev]yone ne$s a c]ta9 am\nt ( sunlight1 & if y _c take a sun ba? regul>ly e day y %\ld at lea/ we> clo?+ ( a "* t w p]mit ! light-rays ( ! sun to p5etrate4 ,i w ref] to ?is aga91 h[ev]1 9 ! *apt] on ! subject ( clo?+4 ,aft] all t we c say 9 reg>d to ^! v>i\s me?ods ( /imulat+ ! sk9 !re is really no?+ s effective z active ex]cise = ^? :o are /rong en\gh to take a suffici5t am\nt ( x4 ,ex]cise1 s f> z function ( ! sk9 is conc]n$1 is valuable because ( ! copi\s p]spiration :i* is induc$ :5 "o gets en\gh ( x4 ,9 ^! days great numb]s ( p no long] e>n _! bread by ! sweat ( _! br[1 & _! heal? suff]s 9 consequ5ce4 ,if y d n h to p]=m su* an am\nt ( physical labor z w promote free p]spiration1 !n = ! sake ( acquir+ ! v pure/ quality ( blood y\r special ex]cise %\ld be suffici5tly active & cont9u\s to br+ ab\t free p]spiration4 ,!re is really no?+ s effective z a good old-fa%ion$ sweat = rapidly purify+ ! blood4 ,anyone :o p]spires ea* & e day z a result ( physical activity1 & ^: habits are fairly satisfactory 9 o!r respects1 c dep5d ^u enjoy+ absolutely pure blood1 or a condition :i* is n f> f x4 ,x does n matt] :at =m ( physical activity is employ$ to br+ ab\t ?is result4 ,x may take ! =m ( "w t is useful & productive 9 "*1 or x may be play t is suffici5tly active to cause deep1 free brea?+ & br+ out ! p]spiration4 ,= ^? :o are vigor\s en\gh1 cross-c\ntry runn+1 wre/l+1 box+1 t5nis & o!r games :i* involve real muscul> ef=t cont9u$ = "s "t1 w all prove satisfactory = ?is purpose4 ,if y are anxi\s to purify y\r blood 9 cold wea!r x might be well to we> a good heavy sweat] :ile tak+ su* ex]cise 9 ord] to ma9ta9 a m>k$ degree ( w>m? & ?us br+ out ! p]spiration 9 pl5tiful quantities4 ,x is always well to avoid becom+ *ill$ too quickly aft] ex]cise ( ?is k9d4 ,x is n alone 9 /imulat+ ! elim9ative function ( ! sk9 t ex]cise has a blood-purify+ effect2 x accel]ates all ! functions ( ! body1 x /imulates great] activity ( ! lungs & ( ! kidneys4 ,x promotes su* an active circulation ?r\gh all ! m9ute /ructures ( ! body t accumulations ( wa/e & dead matt] are tak5 up & swept on to be ?r[n out ?r\gh ! natural *annels ( elim9ation4 ,"u conditions ( physical /agnation1 :5 ! circulation is less active1 mu* ( ?is wa/e matt] t5ds to rema9 9 ! tissues ( ! body1 accumulat+ & int]f]+ ) cell activity & normal function+ 9 g5]al4 ,! vigor\s circulation ( ! blood induc$ by ex]cise gradually has ! effect ( flu%+ out all ( ! bodily tissues1 & 9 t way has an int]nal cleans+ effect t _c be atta9$ by any o!r means4 ,9 ano!r *apt] ,i h ref]r$ to ! p[]ful influ5ce ( ! dr9k+ ( hot wat] 9 connection ) ex]cise z a means ( promot+ a m free circulation1 b ex]cise "u any circum/ances t5ds to ! same result1 & = ?is reason z well z because ( ! p]spiration br\ght ab\t1 ex]cise mu/ be reg>d$ z p]haps ! mo/ important ( all measures = blood purification4 ,no man c be cont9u\sly heal?y )\t ex]cise4 ,no man or woman c be int]nally clean1 9 ! /ricti/ s5se1 )\t a prop] am\nt ( daily ex]cise4 ,h[ev]1 = ^? :o are n /rong en\gh to take a l>ge am\nt ( ex]cise1 & :o _c 9 ?is way br+ ab\t free p]spiration1 o!r me?ods ( accel]at+ ! activity ( ! pores ( ! sk9 may be employ$4 ,i h already ref]r$ to ! influ5ce ( air ba?s1 friction ba?s & sun ba?s4 ,rememb] t ?r\gh ^! ag5cies ! pores may be made v active )\t any app>5t result 9 ! =m ( liquid p]spiration1 = "u ord9>y conditions p]spiration evaporates & ! body may n become wet4 ,x is only :5 "o p]spires v rapidly t p]spiration is manife/$ 9 ! moi/5+ ( ! sk94 ,:5 tak+ y\r air ba?s !re may be m>k$ activity ( ! sk9 )\t any appe>ance ( sweat4 ,v>i\s =ms ( ba?+ h ! effect ( induc+ rapid elim9ation4 ,russian & ,turki% ba?s are commonly us$ = ?is purpose1 & e man ab\t t[n kn[s ! value ( ,russian & ,turki% ba?s z a means ( cle>+ 8 sy/em & ev5 ( cle>+ 8 head ?r\gh ! pr(use p]spiration induc$ by ! treatm5t4 ,!re is no "q t ^! ba?s are effective 9 ?is direction1 ?\gh x may be said t !y are only a poor sub/itute = daily ex]cise z a blood-purify+ measure4 ,! man :o neglects 8 requirem5ts 9 ! way ( physical activity may /rive to make up = x by a ,turki% ba?1 b _c get ! same results1 al?\gh x is true he c accompli% a great deal 9 ?is way4 ,! great objection to ,turki% & ,russian ba? e/abli%m5ts is to be f\nd 9 ! unsatisfactory v5tilation usual 9 su* places4 ,z a rule ! ,russian or vapor ba? is to be pref]r$ to ! ,turki%1 or dry1 hot air4 ,especially if "o is n v /rong ! /eam ba? is pref]able4 ,if "o is vigor\s1 h[ev]1 & has a /rong he>t1 ! dry hot air room w be v effective4 ,naturally ! rubb+ & o!r adjunctive treatm5t 9 ! ,turki% ba? e/abli%m5t are all b5eficial4 ,! influ5ce ( ^! measures 7! ,russian & ,turki% ba?s7 9 purify+ ! blood may be secur$ at home ?r\gh ! ag5cy ( o!r ba?s4 ,a cab9et ba? 9 ! home w be equally effective 9 provid+ ei!r a /eam ba? or a dry1 hot-air ba?4 ,naturally1 a %[]1 or at lea/ a quick spong+ ) cold wat]1 %\ld foll[ all su* ba?s4 ,if !re is no ba? cab9et 9 ! home b5eficial results c be secur$ by means ( a hot-wat] ba?4 ,hot wat] has a pr(\nd influ5ce ^u ! elim9ation ( wa/es & impurities ?r\gh ! sk94 ,9 cases ( kidney disease1 :]e ! kidneys are unable to p]=m _! "w1 x is (t5 possible to keep "o alive by mak+ ! sk9 d ! "w ( ! kidneys ?r\gh frequ5t hot ba?s4 ,! tub %\ld be fill$ ) hot wat] at a temp]ature ( f #aje up to #aab or #aae degrees ,fahr5heit1 t is to say1 z hot z x c be endur$1 & "o %\ld rema9 9 ?is ba? f t5 to tw5ty m9utes1 or z long z "o's condition w p]mit4 ,x may be a good plan to get into ! wat] at a l[] temp]ature1 = in/ance1 />t+ ) wat] at #ajb to #ajd degrees1 !n aft]w>ds add+ hot wat] s z to raise ! temp]ature to #ajh or #aab degrees1 or ev5 high]4 ,x is really necess>y to use a ba? !rmomet] 7!y c be obta9$ at a co/ ( t5 or fifte5 c5ts 9 any drug /ore7 to regulate ! temp]ature ( ! wat]4 ,suff]]s f any d]angem5t ( ! he>t or ^? h&icapp$ by s]i\s vital depletion %\ld n use ! wat] too hot4 ,9 su* cases x may be well to limit ! temp]ature to #ajc to #aje degrees & to limit ! duration ( ! ba? to five or t5 m9utes4 ,9 su* cases x w be necess>y to take ! ba? m frequ5tly1 p]haps ea* ev5+1 9 ord] to secure results 9 ! way ( active elim9ation4 ,if "o is /rong en\gh1 h[ev]1 & m]ely wi%es to purify ! blood "o may be able to /ay 9 ! wat] f tw5ty to ?irty m9utes & to raise ! temp]ature ( ! ba? to #aae degrees or m4 ,! hot ba? is mu* us$ 9 ,japan & ! natives !re almo/ p>boil !mselves1 us+ wat] at a temp]ature z high z #abj degrees4 ,b x is n necess>y to g to su* extremes4 ,x is mo/ important t "o %\ld leave ! ba? imm$iately ^u feel+ any s5se ( weakness1 dizz9ess or discom=t ( any sort4 ,if y feel oppress$ by a s5se ( ov]heat+1 d n l+] 9 ! wat] b get out ( x imm$iately4 ,y w usually f9d t y\r face w p]spire freely )9 a few m9utes aft] be+ 9 ! ba?4 ,?is indicates its rapid elim9ative effect4 ,su* a ba? w n accompli% exactly ! same "w z a cab9et or ,turki% ba?1 b good results c be secur$ !refrom4 ,! hot ba? :5 us$ = p]spiration purposes %\ld be foll[$ by a quick spong+ ) cold wat] or by a cold %[]4 ,an excell5t plan is to h conv5i5tly at h& :at is call$ a h& spray1 atta*$ to a long rubb] tube4 ,by atta*+ ?is to ! faucet & turn+ on ! cold wat] "o may quickly spray all p>ts ( ! body :ile /&+ 9 ! tub ( hot wat]4 ,f9ally1 ! feet may be spray$ ) cold wat] on gett+ out ( ! tub4 ,rub dry quickly & ?or\ghly ) a r\gh t[el1 aft] :i* wrap up w>mly s t y may cont9ue to p]spire4 ,x is mo/ ess5tial t "o %\ld n cool (f too quickly & c]ta9ly t "o %\ld n become *ill$ aft] a ba? ( ?is sort4 ,?is hot ba? is r /r5u\s treatm5t1 b x is effective1 if "o is /rong vitally1 = rapidly purify+ ! blood & elim9at+ ! poisons 9 ! body 9 any toxemic condition4 ,x w be f\nd valuable 9 ! case ( grippe or ( a bad cold1 9 syphilis1 or 9 any o!r disease *>act]iz$ by a poison$ condition ( ! sy/em & 9 :i* !re is no fev] pres5t4 ,9 ! case ( fev]1 :i* also inv>iably involves a toxemic condition ( ! body1 ! elim9ation ( ! poisons ?r\gh ! sk9 %\ld be accompli%$ by me?ods :i* d n involve ! ext]nal use ( heat 9 ?is mann]4 ,wet-%eet packs1 bo? ( ! entire body & ( p>ts ( ! body1 are among ! mo/ effective ( rapid blood-purify+ measures4 ,frequ5tly :]e "o is conf9$ to b$ a hot-blanket pack w answ] ! same purpose z ! hot ba? j describ$4 ,:]e !re is high fev] a cold wet-%eet pack may be employ$4 ,?is w relieve ! high temp]ature to a m>k$ ext5t1 & w also elim9ate ! poisons ( ! body 9 a mo/ rem>kable way4 ,! %eet pack is appli$ by fir/ wr++ "o or two %eets out ( cold wat] & !n wrapp+ !m completely ar\nd ! nak$ pati5t1 ) ! exception ( ! head4 ,if a s+le %eet is us$ ! flap on "o side may be wrapp$ ar\nd ! body "u ! arms & ! flap f ! o!r side pass$ ov] ! outside ( ! arms4 ,! pati5t %\ld !n be wrapp$ up ?or\ghly ) w>m blankets1 fa/5$ ) safety p9s4 ,he w quickly react ) w>m?1 al?\gh if ! vitality is l[ x may be well to place hot irons at ! feet to insure quick recup]ation ) w>m?4 ,"o may rema9 9 su* a pack = two or ?ree h\rs1 or if x is appli$ 9 ! ev5+ "o may rema9 9 x all night1 provid$ sleep foll[s & no discom=t is notic$4 ,:]e ! recup]ative p[]s are weak a wet-%eet pack :i* cov]s ! entire body1 may tax ! vitality too mu* & "u su* circum/ances a *e/ & abdom9al pack may be us$4 ,?is is really a p>tial %eet pack cov]+ ! trunk ( ! body f ! hips & abdom5 to ! l9e runn+ r\nd ! *e/ j "u ! arms4 ,a hot pack ( ?is k9d is 9 itself v effective1 al?\gh :]e !re is fev] ! pack %\ld be appli$ cold4 ,9 all su* packs x is well to lay sev]al blankets on y\r c\* fir/1 !n quickly place ! wet %eet ^u x s t aft] ! %eet has be5 wrapp$ ar\nd ! body ! sides ( ! blanket c be pull$ ov] s z completely to envelop ! pati5t4 ,^! me?ods are all sugge/$ because ( _! effectiv5ess 9 /imulat+ ! activity ( ! sk9 :]e "o is n able to br+ ?is ab\t ?r\gh ex]cise & p]spiration4 ,9 all *ronic conditions1 h[ev]1 9 :i* x is ess5tial to purify ! blood1 ! daily practice ( dry friction or air ba?s is p>ticul>ly advis$4 ,d n ov]look ! value ( ! hot-wat]-dr9k+ regim5 9 comb9ation ) ex]cise1 :i* ,i (f]$ 9 ! *apt] on ,cleans+ & ,/imulat+ ! ,alim5t>y ,canal4 ,x is especially important to gu>d aga9/ con/ipation if !re is any t5d5cy 9 t direction1 & above all ?+s1 daily muscul> activity is absolutely ess5tial4 ,inasmu* z _m foods h great value 9 ! purification ( ! blood1 ,i h ref]r$ to ?is p>ticul> aspect ( ! "q 9 ! *apt] on ,:at to ,eat4 ,be=e leav+ ?is subject x %\ld be said t :]e !re is any necessity = a rapid1 ?or\gh & effective cleans+ ( ! entire sy/em !re is no?+ t w accompli% ?is result z effectually z fa/+4 ,fa/+ is ! greate/ ( all me?ods ( purification4 ,:]e !re is any d]angem5t ( ! sy/em1 ) tempor>y loss ( appetite1 x is usually advisable to fa/ until ! appetite returns & a %ort fa/ ( f "o to ?ree days is usually suffici5t4 ,:]e !re is any s]i\s disord] & x is necess>y to und]go an ext5sive c\rse ( blood purification a prolong$ fa/ ( _m days or ev5 sev]al weeks may be requir$4 ,fa/+ is su* an important subject 9 itself t ,i c-4 n give any detail$ sugge/ions 9 reg>d to x 9 ?is volume4 ,be=e fa/+ "o %\ld make a compreh5sive /udy ( its physical effects & especially %\ld "o be in=m$ on prop] me?ods ( break+ a fa/4 ,dur+ a fa/ all ( ! elim9ative functions ( ! body are exce$+ly active4 ,if !re is any surplus mat]ial ! body consumes x dur+ ! fa/4 ,ow+ to ! complete re/ ( ! dige/ive sy/em ! en]gy :i* ord9>ily is requir$ 9 ! dige/ion ( food is free to be div]t$ to ! "w ( elim9ation4 ,x w\ld seem t "u ^! circum/ances all ( ! functions ( ! body are especially active 9 ! blood-purify+ processes4 ,y %\ld rememb]1 h[ev]1 t ev5 a fa/ w naturally be made mu* m effective by ! g5]al blood-purify+ me?ods :i* ,i h giv5 9 ?is *apt]4 ,! measures sugge/$ = increas+ ! activity ( ! sk9 w all be especially valuable if employ$ z adjuncts to ! fa/4 ,! free dr9k+ ( wat] & especially ! hot- wat]-dr9k+ plan1 toge!r ) ! colon-flu%+ treatm5t1 w likewise help to facilitate ! cleans+ & blood-purify+ action ( ! fa/4 ,pure blood is ! all-important factor 9 heal?4 ,if ! blood is n pure x c be made pure by ! me?ods :i* ,i h sugge/$4 ,rememb] t ?is purity dep5ds fir/ ^u pure food & functional /r5g?1 9 ord] t a good quality ( blood may be produc$2 & secondly1 ^u active elim9ation ( wa/es1 poisons & impurities 9 g5]al4 ,,*apt] ,,xvii3 ,h9ts on ,ba?+ ,i h already ref]r$ to ! value ( accel]at+ ! activity ( ! functions ( ! sk94 ,! ord9>y practice ( ba?+ is ( great importance 9 ?is connection4 ,_m diseases w\ld be prev5t$ if ! sk9 7 ?or\ghly cleans$ ) due regul>ity4 ,probably a weekly soap-&-wat] ba? is all t is absolutely ess5tial = cleanl9ess if "o foll[s a daily regim5 :i* w ma9ta9 a condition ( int]nal cleanl9ess4 ,9 fact1 ! cleans+ ( ! ext]nal body is n requir$ ) su* frequ5cy if "o secures suffici5t muscul> ex]cise & foll[s a dietetic & g5]al regim5 t w gu>antee suffici5t activity ( all ! elim9ative functions2 b if "o neglects to employ o!r measures t help to ma9ta9 ! purity ( ! blood & ! activity ( ! sk91 !n m frequ5t ba?s are requir$ to insure cleanl9ess4 ,x has be5 my cu/om to recomm5d a hot soap-&-wat] ba? once or twice a week1 dep5d+ ^u ! individual requirem5ts1 & a daily cold ba?4 ,! hot ba? is to be us$ z a cleans+ ag5t :ile ! cold ba? is a tonic exclusively4 ,a regim5 ( ?is sort w usually be satisfactory :]e "o is tak+ a g5]al sy/em ( ex]cise ne>ly e day :i* w insure a c]ta9 am\nt ( int]nal functional activity4 ,note1 h[ev]1 t ! cold ba?1 ?\gh ( "s value1 is n necess>y1 :5 foll[+ ! hot-wat]-dr9k+ regim54 ,!re has be5 mu* controv]sy z to :e!r or n cold ba?s are really b5eficial1 s9ce 9 "s cases !y h prov$ h>mful4 ,"u su* circum/ances ! failure to secure good results may h be5 due to ignorance ( ! pr9ciples involv$ & to ! lack ( vitality ess5tial to reaction f ! %ock ( ! cold wat]4 ,a great deal dep5ds ^u ! mann] 9 :i* ! cold ba? is tak5 & ! physical condition ( ! individual tak+ x4 ,a cold ba? is a /rong /imulant to ! entire circulatory sy/em1 provid$ "o c recup]ate ) a feel+ ( w>m? imm$iately !reaft]4 ,if ?is feel+ ( w>m? does n foll[1 if y feel cold1 uncom=table1 n]v\s & trembl+ = "s "t aft] ! ba?1 ! %ock has be5 too sev]e & is n ( advantage4 ,"u su* circum/ances x is bett] ei!r to avoid ! ba? altoge!r or else take m ex]cise 9 ord] m ?or\ghly to w>m ! body be=e tak+ ! ba?4 ,usually if "o is w>m be=e ba?+ & if ! cold ba? is tak5 9 a w>m room x is easy to recup]ate f x4 ,ano!r good sugge/ion 9 a case ( ?is k9d is to decrease ! duration ( ! ba?4 ,d n /ay 9 ! wat] too long4 ,9 "s cases :at is sometimes call$ a h& ba? may be advantage\s4 ,?is ba? is tak5 by m]ely wett+ ! h&s sev]al times 9 ! wat] & apply+ ! moi/ palms to all p>ts ( ! body4 ,! famili> sponge ba?1 s-call$1 us+ ei!r a sponge or a wa%clo?1 is (t5 advis$1 al?\gh ! h& ba? j m5tion$ is ev5 easi] to take4 ,i h also frequ5tly recomm5d$ ! use ( ! dry friction ba?1 foll[+ ex]cise1 z a means ( prep>+ ! body = a cold ba?4 ,i h already ref]r$ to ^! dry friction rubb+s z a means ( accel]at+ ! activity ( ! sk94 ,?is friction ba? w1 9 ne>ly all cases1 w>m ! sk9 suffici5tly to enable "o ?or\ghly to enjoy ! cold wat]4 ,9 fact1 ?is friction is to a cold ba? :at appetite is to eat+4 ,y %\ld enjoy y\r meals & y %\ld enjoy y\r cold ba?4 ,x is only :5 ! cold ba? is a pleasure t x is a b5efit4 ,if y dread x1 if ! m]e ?\ght ( tak+ a cold ba? br+s a %udd]1 x w n be ( b5efit to y4 ,y %\ld feel suffici5tly vigor\s & vital really to enjoy x4 ,a friction ba? w put y\r sk9 9 a condition :]e ! cold wat] w feel good4 ,ex]cise t ?or\ghly w>ms ! body w naturally h ! same effect4 ,! /atem5t has (t5 be5 made t to take a cold ba? :5 ov]heat$ is dang]\s j z x w\ld be to dr9k a l>ge am\nt ( v cold wat] :5 ov]heat$4 ,x is said t "o %\ld wait until he cools (f be=e tak+ ! cold dr9k or cold plunge4 ,to a limit$ ext5t !re is wisdom 9 ?is advice1 especially z x applies to gett+ into cold wat] :5 ov]heat$ & !n rema9+ !re until y h cool$ (f4 ,su* quick cool+ is c]ta9ly dang]\s1 j z dr9k+ too mu* v cold wat] is dang]\s4 ,on ! o!r h&1 a %ort quick cold ba? "u su* circum/ances is n dang]\s b highly advisable4 ,! dang] 9 su* cases lies 9 rema9+ 9 ! wat] until *ill$4 ,z a matt] ( fact1 :5 "o is ov]heat$ he c ?or\ghly enjoy ! cold wat]4 ,y w recup]ate quickly "u su* conditions & y c bett] af=d to take a cold ba? :5 v hot ?an :5 *ill$4 ,d n attempt cold ba?+ :5 y h goose fle% or :5 y\r h&s & feet are cold4 ,"u su* circum/ances ! h& ba? is pref]able4 ,x is always be/ :5 ov]heat$ to cool (f gradually1 & aft] ! ba? tak5 "u su* circum/ances to use a sweat] or ba? robe or o!r cov]+ to insure ! desir$ result4 ,:5 "o is ov]heat$1 x is be/ to dr9k wat] lukew>m or hot or only mod]ately cool4 ,if y dr9k lukew>m wat] :5 ov]heat$ y c take any quantity desir$4 ,z previ\sly /at$1 h[ev]1 ,i w\ld l to po9t out t if y are c>ry+ out ! regim5 ( hot-wat]-dr9k+ & ex]cise previ\sly ref]r$ to1 a daily cold ba? is n at all necess>y4 ,x might be tak5 ) b5efit if y are vigor\s1 b by flu%+ ! body ) a l>ge am\nt ( liquid accord+ to ! plan ,i h sugge/$ virtually all functions ( ! body1 includ+ t ( ! sk9 itself1 are accel]at$ 9 _! activities4 ,"u su* circum/ances less ba?+ is requir$1 at lea/ = ! purpose ( ma9ta9+ prop] circulation & functional activity4 ,!re=e ! "q may be left op5 = ea* individual to det]m9e4 ,"o may take a cold ba? or n1 j z he may desire1 :ile foll[+ ! regim5 ref]r$ to4 ,_m :o enjoy a cold ba? are incl9$ to /ay 9 ! wat] too long4 ,9 ?is way "o may deprive himself ( "s ( ! b5efits t might be d]iv$ !refrom4 ,x is saf] to limit ! cold ba? to a %ort p]iod4 ,! *ief value lies 9 ! reaction4 ,if ?is is secur$ !n all is well4 ,! fir/ effect ( ! cold wat] is to contract ! tissues at ! surface ( ! body1 includ+ ! blood vessels1 ?us =c+ ! blood away f ! sk94 ,9 ! reaction ! blood is br\ght back to ! surface 9 l>ge quantities1 produc+ ! gl[ t is notic$ aft] a successful cold ba?4 ,aft] a %ort plunge or quick %[] ?is reaction %\ld be secur$4 ,by /ay+ 9 ! wat] too long "o may ov]tax 8 vitality & become *ill$4 ,:5 tak+ a plunge simply all[ ! wat] to come 9 contact ) all p>ts ( ! body2 !n imm$iately get out4 ,if ! recup]ative p[]s are defective y %\ld n use cold wat]1 ?\gh ! h& ba? z describ$ %\ld be satisfactory4 ,9 su* cases1 h[ev]1 by ma9ta9+ ! w>m? ( ! feet y c recup]ate quickly & easily4 ,if y w /& ) y\r feet 9 hot wat] :ile tak+ ! h& ba?1 or sponge ba?1 or :5 us+ a h& spray 9 ! ba?tub1 recup]ation w be easi]4 ,:5 ! feet are w>m ! circulation is m easily ma9ta9$4 ,foll[+ a hot ba?1 ! h& spray c be us$ = ! %[]1 apply+ ! wat] quickly to all p>ts ( ! body be=e gett+ out ( ! tub4 ,"o %\ld always use a cold sponge1 spray1 or %[]1 aft] a hot ba? to close ! pores4 ,!n rub dry quickly & vigor\sly ) a ,turki% t[el4 ,a sitz ba? is recomm5d$ in/ead ( a full tub ba?1 z x is a tonic ( great value ?r\gh its effect ^u c]ta9 sympa!tic n]ve c5t]s4 ,?is ba? consi/s 9 imm]s+ only ! c5tral "p ( ! body1 namely1 ! hips & abdom54 ,special sitz tubs are manufactur$1 b "o c use an ord9>y wa% tub4 ,an ord9>y ba?tub w s]ve if fill$ ) wat] ab\t six to t5 in*es deep4 ,put ! feet on ! edge ( ! tub & l[] ! hips d[n into ! wat]4 ,?is ba? is especially valuable z a means ( /imulat+ functional activity4 ,! cold] ! wat] = ! sitz ba? ! bett]1 al?\gh if "o is lack+ 9 vitality1 x %\ld n be bel[ #gj degrees ,fahr5heit4 ,a hot sitz ba? may sometimes be sugge/$ = inflammatory & pa9ful conditions 9 ! pelvic region4 ,9 inflammation ( ! bladd]1 = in/ance1 x is valuable4 ,:5 tak+ hot ba?s = cleans+ purposes ! soap us$ is ( "s importance2 especially s if ! sk9 is ?9 or too dry4 ,9 su* cases /rong soaps are injuri\s1 al?\gh _! effect may be ov]come to "s ext5t by rubb+ ! body aft] ! ba? ) a v little bit ( olive oil4 ,i w\ld sugge/1 h[ev]1 ! use ( a pure vegetable oil soap1 su* z ca/ile1 :i* is "o ( ! be/ examples ( a vegetable soap4 ,?is soap may be sugge/$ 9 all cases1 b x is p>ticul>ly important :5 ! sk9 is ?9 or dry4 ,v frequ5tly dryness ( sk9 is notic$ 9 ^? ( v light complexion4 ,9 ! prec$+ *apt] on ,blood ,purification ,i ref]r$ to a hot ba? = ! purpose ( rapidly elim9at+ poisons & wa/es 9 ! body4 ,an ord9>y w>m ba? = cleans+ purposes ne$ n be tak5 at su* a high temp]ature4 ,9 o!r words a soap-&-wat] ba? w be p]fectly satisfactory at a temp]ature ( #ajc to #aje degrees ,f4 & ne$ n occupy m ?an a v few m9utes1 :]eas ! hot ba? ref]r$ to = ! special purpose ( blood purification may be ( long] duration & ( a mu* high] temp]ature1 runn+ up to #aaj or #aae degrees ,fahr5heit4 ,!re is ano!r type ( w>m ba?1 h[ev]1 :i* is ( special value 9 _m cases4 ,?is is :at ,i h sometimes t]m$ a neutral ba?1 inasmu* z x is nei!r hot nor cold4 ,?is is a ba? at ab\t ! temp]ature ( ! body1 t is to say1 #ie to #ih degrees ,fahr5heit4 ,"o %\ld use a ba? !rmomet] to be sure ( ! "r temp]ature4 ,?is neutral ba? has a s$ative or quiet+ effect ^u ! n]ves ?r\gh its effect ^u ! innum]able n]ve end+s 9 ! sk94 ,x is nei!r hot nor cold1 nei!r /imulat+ nor weak5+1 & "o c\ld rema9 9 su* a ba? = h\rs )\t h>m4 ,x has a quiet+ effect ^u ! n]ves & ref]5ce has be5 made to x 9 ! *apt] on ,sleep z a means ( ov]com+ excitem5t or n]v\sness4 ,9 attacks ( mania x is especially valuable1 & is n[ ext5sively us$ 9 all insane asylums because ( its wond]ful effect 9 quiet+ ! n]ves4 ,?is ba? at #ih degrees is also especially comm5d$ 9 ! case ( sev]e burns cov]+ a l>ge surface4 ,x is ab\t ! only way 9 :i* a p]son suff]+ f su* an ext5sive burn c be made com=table4 ,x is also "o ( ! mo/ p]fect =ms ( treatm5t 9 a case ( t k9d4 ,! s]i\s "* ( ! burn dep5ds n s mu* ^u ! sev]ity z ^u ! ext5t ( ! surface involv$4 ,!re=e1 "o :o has be5 s]i\sly burn$ c\ld rema9 imm]s$ 9 a ba? at #ih degrees ,f4 = _m days cont9u\sly1 or until ! sk9 has _h a *ance to heal4 ,imm]sion 9 wat] is a natural condition1 = !re 0 a "t away back :5 all ! animal life ( ! e>? 0 f\nd 9 ! wat]4 ,x 0 only ?r\gh special v>iation 9 ! "* ( evolution t c]ta9 =ms ( life f9ally became adapt$ to a life outside ( ! wat]4 ,!re=e1 imm]sion 9 wat]1 except = ! head1 is n entirely an unnatural condition4 ,,*apt] ,,xviii3 ,"s ,facts ,ab\t ,clo?+ ,! /atem5t is (t5 he>d t a man is made or m>r$ by ! clo!s he we>s4 ,?is is frequ5tly said ) a view to emphasiz+ ! importance ( be+ pres5tably app>el$1 b x has a mean+ beyond ?is4 ,to a c]ta9 ext5t we are really made1 or we may m prop]ly say m>r$1 by ! clo!s we we>4 ,civiliz$ co/umes h become :at !y are ?r\gh ! dictation ( ! creators ( /yle1 ! clo?+ manufactur]s4 ,e ye> ! /yles *ange ?r\gh ! comm&s ( ^? ^: pr(its are increas$ by ?is cont9ual v>iation 9 ! fa%ions4 ,x is said t a woman w\ld r be out ( ! _w ?an out ( /yle4 ,!re=e1 ea* ye> %e disc>ds h] old-/yle co/umes & buys ! late/ modes4 ,we h to recognize1 h[ev]1 t clo?+ is a necess>y evil at ?is p]iod ( human progress1 s-call$4 ,!re 0 a "t :5 clo?+ 0 worn entirely z a matt] ( protection or z a means ( add+ w>m? to ! body4 ,!re 0 no ?\ght giv5 to ! necessity = cov]+ ! body1 = e "p ( ! human anatomy 0 z commonplace z nose1 f+]s & toes4 ,b n[ clo?+ is comm&$ z a means ( hid+ our bodily cont\r4 ,prud]y has come 9 & br&$ ! human anatomy z indec5t & consequ5tly x mu/ be cov]$4 ,n[ 9 consid]+ :at we %\ld we> we are compell$ to adh]e1 at lea/ to a reasonable ext5t1 to :at we call /yle1 b beyond ?is our fir/ ?\ght mu/ be = bodily com=t4 ,& 9 speak+ ( com=t we mean n only ! w>m? ess5tial to ?is b also ! ability to use e "p ( our bodily /ructure ) z little re/ra9t z possible4 ,if we c\ld we> a co/ume :i* w\ld p]mit u to feel j z free & untrammel$ 9 our movem5ts z we d :5 )\t clo?+ su* a =m ( dress w\ld be ideal4 ,our movem5ts %\ld n be re/rict$ by our clo?+ any m ?an is absolutely unavoidable4 ,! ord9>y skirt1 suppos$ to be a necess>y "p ( fem99e app>el1 ,is 9 its nature an evil ( fir/ importance4 ,e /ep tak5 by a woman we>+ su* a g>m5t is hamp]$2 %e is cont9u\sly h&icapp$ by h] skirt4 ,if a man 7 compell$ to walk ?r\gh tall1 heavy grass all 8 life he w\ld get "s idea ( ! ext5t to :i* ! fem99e skirt int]f]es ) ! fre$om ( woman4 ,num]\s o!r defects ( our co/umes int]f]e ) bodily fre$om4 ,take our tight & unga9ly %oes4 ,"h is an abom9able in/ance ( our slav]y to /yle4 ,9 mo/ in/ances ! foot is made to fit ! %oe1 & ! suff]+ t is endur$ by _m s-call$ /yli% p = ! purpose ( mak+ ! foot fit ! %oe w\ld be difficult to describe4 ,a %oe %\ld fit ! foot4 ,! m ne>ly y approximate ! same fre$om :5 walk+ 9 a %oe z y d :5 b>efoot$ ! m p]fect ! %oe4 ,! toes %\ld n be squeez$ out ( %ape4 ,! great toe %\ld foll[ ! /raight l9e ( ! inside ( ! foot in/ead ( be+ b5t ov] to ! position normally occupi$ by ! middle toe4 ,all ! toes %\ld be all[$ to spread out 9 ! %oe1 at lea/ to a reasonable ext5t4 ,fur!rmore1 a %oe t really fits %\ld feel com=table ! fir/ "t x is put on4 ,!re %\ld be no necessity = break+ 9 a %oe4 ,! artificial heel add$ to ! ord9>y %oe is ano!r curi\s freak ( fa%ion4 ,if ! ,almighty 9 p]fect+ ! human foot _h f\nd a high heel necess>y x w\ld h be5 provid$4 ,! artificial heel1 especially ! v high heel commonly us$ on %oes worn by wom51 is an insult to ,nature1 to ! ,creator4 ,"s day1 :5 we are really civiliz$1 high heels w be unkn[n4 ,i am conv9c$ t ! ,omnipot5t ,creator knew 8 bus9ess ?or\ghly :5 he creat$ ! human foot1 t ! sole ( ! human foot1 heel includ$1 0 made = locomotion1 & t x is impossible = human +5uity to improve ^u ! foot4 ,9 o!r words1 if y c secure footwe> t w enable y to walk ) ! same fre$om t y c enjoy :5 b>efoot$1 y w !n h atta9$ p]fection 9 foot cov]+4 ,s&als & moccas9s all[ ! feet ! same fre$om z "o enjoys :5 b>efoot$4 ,! sole ( ^! =ms ( footwe> has ! same fre$om 9 gripp+ ! gr\nd & adapt+ itself to ! requirem5ts ( e /ep z ! b>e foot1 & x is a curi\s & yet significant fact t :]eas m or less foot tr\ble is ! rule r ?an ! exception among civiliz$ peoples1 yet ^? races :o we> moccas9s or s&als1 or g b>efoot$1 nev] h flatfoot1 brok5 ar*es1 bunions or o!r defects ( ?is type4 ,pass+ to ! o!r extreme ( ! body1 our tight hats %\ld be condemn$4 ,hats %\ld be z light z possible & %\ld n be s tight z to int]f]e ) ! circulation ( ! scalp4 ,_m bald head$ m5 owe _! loss ( hair to tight hats4 ,! /iff coll>s worn ev]y:]e at ! pres5t "t m> ! natural cont\r ( ! neck1 make an erect position m difficult1 & are "o cause ( ! r\nd %\ld]s t are s common ev]y:]e to-day4 ,! susp5d]s worn by m5 h also an influ5ce ( ?is sort4 ,!y are incl9$ to pull ! %\ld]s =w>d & make x m difficult to ma9ta9 an erect position4 ,! flat-*e/$ man w n feel 8 susp5d]s1 b ! man ) a full r\nd *e/1 prop]ly c>ri$1 is "u cont9u\s pressure f 8 susp5d]s4 ,if ,i 7 to select an ideal co/ume = m5 ,i am incl9$ to ?9k t ,i w\ld g back to ! ,roman toga1 to ! fl[+ drap]y ( ! ,greeks1 or to ! ,scotti% kilt4 ,! kilt is und\bt$ly bett] suit$ ?an ! robe to ! cold] wea!r ( ,nor!rn ,europe & ,am]ica4 ,^! co/umes n only all[ a reasonable am\nt ( fre$om = all bodily movem5ts1 enc\rag+ r ?an disc\rag+ ! correct position ( ! body1 b !y also all[ free circulation ( air to ! c5tral portions ( ! body4 ,z a hygi5ic feature ?is is ( trem5d\s value4 ,! air com+ 9 contact ) ! sk9 is ( value at all times1 b x is especially requir$ 9 ^! important p>ts ( ! bodily organism4 ,_m weaknesses are br\ght ab\t ?r\gh ! unheal?ful cov]+ & re/riction ( ^! p>ts4 ,tr\s]s are n by any means an ideal g>m5t4 ,to be sure1 !y are a va/ improvem5t ov] ! long skirt1 b !y are n by any means equal 9 heal?fulness to ! co/ume ( ! ,scotti% ,highl&]s4 ,9 fem99e app>el corsets are p]haps productive ( m injury ?an any o!r "p ( ! co/ume4 ,! injury wr\ght by tight lac+ is n[ ev]y:]e und]/ood1 & 9 rec5t ye>s l>ge wai/s h become /yli%4 ,?is t5d5cy ( ! times w ultimately mean ! elim9ation ( ! corset4 ,:5 fully clo!d we %\ld h ! same fre$om ( movem5t z :5 unclo!d4 ,! mo/ p]fect co/ume is our bir?day clo?+1 ! clo?+ ) :i* we came into ! _w1 ! human sk94 ,to be sure1 9 cold climates bodily cov]+ is necess>y = w>m? a "p ( ! ye>1 ?\gh 9 w>m climates1 or w>m seasons1 ! m ne>ly we avoid re/rictive app>el1 ! m happy & m heal?y we are4 ,! ideal co/ume 9 w>m wea!r1 !re=e1 w\ld be no co/ume1 b conv5tions dem& t we cov] our nak$ness1 & ?is comm& %\ld be foll[$ 9 a mann] t w re/ra9 our movem5ts z little z possible4 ,! "q ( color is an important factor 9 clo?+4 ,?is is especially true 9 summ] :5 exposure to ! sun makes x especially necess>y to consid] our com=t4 ,all d>k-color$ clo?+ absorbs ! heat & ! sun becomes v oppressive to ! we>]4 ,!n1 too1 black & d>k-color$ cov]+s %ut out ! light1 ano!r objectionable feature4 ,9 my ref]5ce to sun ba?s 9 ! prec$+ *apt] on ,blood ,purification ,i plac$ special emphasis ^u ! value ( light z a vitaliz+ & /imulat+ factor 9 life & heal?4 ,ord9>ily we n only smo!r our sk9s s f> z ! air is conc]n$1 b we also %ut out ! light1 hid+ our bodies 9 a cell>1 s to speak4 ,our bodies ne$ light z well z air & = ?is reason d>k color$ clo?+ _c be recomm5d$4 ,= w>m? :5 9 ! sun%9e dur+ ! w9t]1 black is v effective4 ,:5 out ( ! sun%9e black is cool] 9 w9t] ?an light-color$ fabrics because x quickly radiates ! body heat4 ,x is well kn[n t a black /ove radiates ! heat mu* fa/] ?an a nickel-plat$ or brightly poli%$ /ove4 ,:ite or light-color$ g>m5ts are advis$ 9 summ]1 bo? because !y are cool] & because !y p]mit ! light to rea* ! sk94 ,! ,arabs1 ,b$\9s & o!rs :o live 9 un=e/$ c\ntries :]e !y are mu* expos$ to ! tropical sun use turbans & fl[+ robes ( :ite z a means ( keep+ cool4 ,pure :ite is (t5 uns]viceable1 because x quickly becomes soil$1 & !re=e gray & tan- color$ g>m5ts are recomm5d$4 ,x is easily possible to absorb too mu* sun%9e1 especially 9 ! l[] latitudes4 ,! v>i\s races ( ! e>? enjoy a degree ( pigm5tation ( ! sk9 correspond+ to ! int5sity ( ! sunlight 9 ! latitude to :i* !y h become accu/om$ ?r\gh ! c\rse ( evolution4 ,equatorial races are black1 f>-nor!rn races are blonde ) v fair sk91 & ^? occupy+ mean latitudes are ei!r br[n or olive-hu$4 ,brunettes or fairly d>k-complexion$ :ite m5 c /& m sun%9e ?an ! blue-ey$1 fair-sk9n$ types ( ,scotl&1 ,norway & ,sw$54 ,:]e ! latt] are expos$ to int5sely /rong sun%9e 9 latitudes fur!r s\? ?an _! natural home1 & especially :5 visit+ ! tropics1 :]e ! sun's rays are ne>ly v]tical1 "s special protection f ! excessive light is necess>y4 ,!n ! upp] or out] clo?+ %\ld be :ite or light-color$1 b an und]g>m5t ( "s opaque or d>k-color$ mat]ial %\ld be us$ to %ut out ! light4 ,9 ! case ( tropical animals ,nature provides a light-color$ or tawny gr[? ( hair1 ) an und]ly+ black or heavily pigm5t$ sk94 ,! :ite man :5 9 ! tropics or :5 subject to ! *emical rays ( ! sun 9 midsumm] w\ld d well to foll[ ,nature's example1 we>+ light clo?+ outside ) black- or orange-color$ or o!r opaque und]we>4 ,! hat %\ld be :ite or tan or light-color$ on top1 b ) a d>k-color$ l9+ ext5d+ "u ! brim4 ,blonde types sp5d+ ! summ] 9 a latitude l t ( ,texas or ,mexico w\ld d well to consid] ^! sugge/ions4 ,sunlight is ess5tial to life4 ,sun ba?s are invaluable & ord9>ily our clo?+ %\ld be su* z to p]mit ! light to rea* ! sk94 ,b :5 ! sun's rays are ne>ly v]tical fair-sk9n$ p]sons may easily protect !mselves & ma9ta9 com=t by foll[+ ?is sugge/ion4 ,z a g5]al ?+1 dur+ bo? w9t] & summ]1 "o %\ld we> no m clo?+ ?an necess>y1 & t %\ld be ( a type to p]mit easy access ( air to ! sk94 ,= ?is reason ! "* ( "o's und]we> is important4 ,wool is und\bt$ly w>m] & m or less suitable = exceptionally cold wea!r2 yet = mo/ purposes l95 is to be pref]r$ because ( its m por\s "*4 ,l95 p]mits ( free circulation ( ! air1 & :5 ! und]we> is wov5 ) an op5 me% x is especially satisfactory4 ,next to l95 cotton is to be pref]r$1 be+ likewise por\s4 ,! "q ( und]we> is "o to be det]m9$ l>gely by individual ta/e & requirem5ts1 b always x %\ld be und]/ood t "o %\ld we> und]we> z light z is consi/5t ) w>m? & z por\s z possible4 ,?is pr9ciple %\ld also apply 9 ! matt] ( %oes4 ,air-tight foot cov]+s are highly detrim5tal z well z uncom=table4 ,lea!r 9 its natural /ate is por\s & !re=e a heal?ful foot cov]+4 ,pat5t- lea!r %oes1 h[ev]1 h be5 made air-tight by a special process1 & are v hot1 uncom=table & unsanit>y4 ,! sole ( ! %oe %\ld consi/ ( no?+ b pla9 lea!r4 ,s-call$ wat]pro(+ processes1 mak+ ! %oe air-tight z well z wat]pro(1 %\ld be avoid$4 ,pat5t$1 wat]pro( soles are highly objectionable4 ,if y c h y\r %oes made to ord] see to x t ! sole consi/s ( no?+ b lea!r-inde$ a s+le lay] ( good sole lea!r is mo/ satisfactory4 ,al?\gh su* %oes w absorb wat] !y w dry readily1 & ! disadvantage ( wet feet on occasions is m ?an (fset by ! b5efits ga9$ f a por\s foot cov]+ ! re/ ( ! "t4 ,anyway1 wet feet are unimportant if ! feet are w>m4 ,a ^w ab\t w9t] clo?+4 ,heavy und]clo?+ is entirely unsuit$ to ! temp]atures ma9ta9$ inside our h\ses dur+ ! w9t]4 ,we usually h a summ] temp]ature indoors 9 w9t] & %\ld we> summ] clo?+4 ,x is true t we require w>m] clo?+ out-(-doors 9 w9t]1 b ?is %\ld be us$ only :5 out-(-doors2 we %\ld n we> heavy1 w>m g>m5ts bo? indoors & out4 ,!re=e1 :ile ! f>m] :o sp5ds ! day 9 ! op5 w\ld probably ne$ heavy w>m und]we>1 ! city man %\ld dress approximately ! same z 9 summ] :5 indoors1 & add ! g>m5ts necess>y = additional w>m? :5 go+ out4 ,sweat]s1 gait]s & ov]coats %\ld be dep5d$ on :5 go+ out-(-doors in/ead ( heavy und]g>m5ts4 ,clo?+1 z ,i h said1 is a necess>y evil4 ,s f> z possible x %\ld n hamp] our movem5ts & %\ld n deprive our bodies ( light & air4 ,s9ce x is necess>y to we> clo?+1 ,i w\ld /rongly emphasize ! importance ( tak+ air ba?s at frequ5t int]vals4 ,:5 sp5d+ ! ev5+ 9 ! privacy ( y\r own room1 /udy+ or writ+ lett]s1 y h a good opportunity to enjoy an air ba? dur+ ! entire ev5+4 ,& fur!rmore1 :5 at home y %\ld lay aside y\r coat & use no m bodily cov]+ ?an is necess>y4 ,if y _c take sun ba?s at a special h\r ea* day1 !n ,i w\ld advise t :5 tak+ y\r walk out-(-doors 9 ! sun%9e y we> clo?+ ( su* a "* z to admit ! rays ( ! sun1 ?us enabl+ y to enjoy a sun ba? dur+ y\r walk4 ,a special suit ( clo!s1 made ( natural-color$ l951 ) a ?9 light %irt1 light- color$ socks & no und]we>1 w\ld answ] all purposes admirably4 ,,*apt] ,,xix3 ,sugge/ions ,ab\t ,sleep ,sleep is "o ( ! fir/ ess5tials 9 ma9ta9+ or 9 build+ vitality4 ,!re are diff]5ces ( op9ion z to h[ mu* sleep may be necess>y to heal?1 b t suffici5t sleep is requir$ if "o wi%es to ma9ta9 ! maximum ( en]gy no "o c "q4 ,sleep is f> m necess>y ?an food4 ,"o c fa/ = _m days1 or _m weeks if necess>y1 & )\t any special disadvantage if he is well n\ri%$ be=e beg9n+ ! fa/ & has a satisfactory food supply aft] ifs conclusion1 b no "o c fa/ f sleep = m ?an a few days at a "t )\t exp]i5c+ ill effects4 ,"o c sc>cely endure an entire week ( absolute sleeplessness4 ,x has be5 f\nd t dogs kept awake ev5 ?\gh suffici5tly f$1 suff] m ?an :5 depriv$ ( food & p]mitt$ to sleep4 ,:5 kept awake cont9u\sly !y die 9 f\r or five days4 ,man c endure ! /ra9 a little long] ?an ! dogs1 b five or six days usually m>ks ! limit ( human life "u su* conditions4 ,9 e>ly ,engli% hi/ory condemn$ crim9als 7 put to dea? by be+ depriv$ ( sleep1 & ! same me?od has be5 employ$ 9 ,*9a4 ,en=c$ sleeplessness1 9 fact1 has be5 us$ z a =m ( torture by ! ,*9ese1 be+ m fe>$ ?an any o!r4 ,! m5 subject$ to ?is frightful ordeal always die rav+ maniacs4 ,^! facts illu/rate only too well ! imp]ative necessity = sleep4 ,un=tunately late h\rs prevail1 especially 9 l>ge cities4 ,manife/ly1 if complete lack ( sleep is fatal1 late h\rs & p>tial lack ( sleep is at lea/ devitaliz+ & detrim5tal to heal?4 ,! late h\rs kept by l>ge numb]s ( p 9 civiliz$ c\ntries und\bt$ly contribute v l>gely to neura/h5ia & alli$ diseases4 ,improvem5ts 9 artificial lights h contribut$ l>gely t[>d ! increase ( ! evil ( late h\rs1 injuri\s n only ?r\gh ! loss ( sleep entail$1 b also because ( ! eye-/ra9 incid5tal to /rong artificial lights & ! dra9 on ! n]v\s sy/em4 ,if civiliz$ man w\ld foll[ ! example ( primitive man & ( _m ( ! birds & animals 9 retir+ to b$ ) ! com+ ( d>kness & aris+ ) ! appe>ance ( daylight1 ?is "o *ange w\ld revolutionize ! heal? ( ! :ole human race4 ,h[ mu* sleep d we ne$8 ,?is is a "q t _c be answ]$ arbitr>ily z apply+ 9 all cases4 ,individuals diff]4 ,)\t d\bt1 "s require m sleep ?an o!rs4 ,?omas ,a4 ,edison1 :o is an extraord9>y man1 n only 9 respect to 8 vitality b 9 e o!r *>act]i/ic z well1 has frequ5tly be5 quot$ z say+ t mo/ m5 & wom5 sleep too mu*4 ,mr4 ,edison himself claims to ma9ta9 ! be/ ( heal? ) f ?ree to five h\rs' sleep out ( e tw5ty-f\r4 ,we h he>d ( o!r cases too1 ( m5 & wom5 ) exceptional vitality1 :o h seem$ to ?rive on f\r or five h\rs' sleep4 ,x is possible t ?is small all[ance ( sleep may be suffici5t 9 su* cases1 b if s1 x is und\bt$ly due to ! exceptionally p[]ful organism :i* ^! p>ticul> p]sons h inh]it$4 ,no def9ite rule c be laid d[n z to ! am\nt ( sleep requir$ by diff]5t individuals1 = ^? possess+ ! greate/ am\nt ( vitality & ! /ronge/ organisms w require less sleep ?an ^? ( limit$ vitality & weak functional p[]s4 ,^? possess+ a /rong functional sy/em & great vitality are able to build up en]gy dur+ sleep & recup]ate f ! ex]tions ( ! prec$+ day m rapidly ?an c ^? less favor$ 9 ?is respect4 ,9 o!r words1 a v /rong man c be quickly re/$4 ,8 sy/em c m rapidly ?an t ( a weak man repair ! we> & te> ( 8 daily "w4 ,! man or woman ) limit$ /r5g? & a less vigor\s functional sy/em w\ld require a long] "t 9 :i* to recup]ate4 ,!re=e1 :at w\ld hold good 9 ! case ( su* an extraord9>y man z ,mr4 ,edison _c be dep5d$ ^u 9 ! case ( ! av]age man or woman1 & c]ta9ly w n meet ! ne$s ( ^? :o are debilitat$ & /riv+ to build vitality4 ,g5]ally speak+1 !re=e1 ,i ma9ta9 t mo/ p at ! pres5t day sleep too little r ?an too mu*4 ,i w\ld n /ipulate any special numb] ( h\rs = sleep+ b ,i w\ld advise ev]yone to secure z mu* sleep z he requires4 ,x has (t5 be5 said t if y sleep too mu* y w be /upid z a result4 ,su* results are usually br\ght ab\t by sleep+ 9 unsatisfactory environm5t1 p>ticul>ly 9 /uffy rooms 9 :i* ! air is vitiat$ & really unfit to brea!4 ,i _c imag9e "o feel+ /upid z a result ( ov]sleep+ :5 sleep+ out-(-doors1 or :5 ! supply ( air is absolutely fre%4 ,excessive heat w\ld probably be conducive to re/lessness1 b ?is is purely a detail :i* ,i %all take up lat]4 ,"u natural & heal?ful conditions "o w r>ely sleep too mu*4 ,if y sleep until y wake up naturally !re is little dang] ( y\r sleep+ too mu*4 ,)\t d\bt mo/ p ne$ f sev5 to eight h\rs' sleep2 "s ( !m ne$ m1 p>ticul>ly wom5 & *ildr51 :o 9 _m cases require f n9e to t5 h\rs' sleep or ev5 m4 ,^! are g5]al /atem5ts4 ,individual exceptions w be _m1 b1 z ,i h said1 x w be f\nd t ^? :o ne$ less sleep are m5 & wom5 ( extraord9>y vitality4 ,! quality ( sleep is really m important ?an ! duration ( sleep4 ,x is quality or dep? ( sleep t is really :at c\nts1 & to secure ?is x is necess>y t c]ta9 heal?ful conditions be obs]v$4 ,! fir/ ( ^! is a normal condition ( physical or muscul> fatigue4 ,?is is easily di/+ui%$ f n]v\s fatigue or exhau/ion 9 :i* ! entire sy/em is m or less upset4 ,abnormal /ates ( ?is sort arise f excitem5t1 excessive m5tal "w1 or o!r conditions involv+ sev]e n]ve /ra94 ,?is n]v\s fatigue is n usually conducive to sleep1 b a tir$ condition ( ! muscles ( ! body g5]ally1 z a result ( natural physical activity1 is always favorable to sleep4 ,_m :o compla9 ( insomnia1 !re=e1 w\ld (t5 be able to rem$y _! tr\ble by ! simple exp$i5t ( a long walk1 cov]+ suffici5t di/ance to br+ ab\t ! physical fatigue :i* makes sleep possible4 ,conditions ( air1 temp]ature & b$ cov]+ are also important factors 9 connection ) ! quality ( sleep4 ,if y are a s\nd sleep] x may be possible = y to secure m b5efit f ?ree to f\r h\rs' sleep ?an a %all[ sleep] may secure 9 eight h\rs ( a light] degree ( sleep4 ,?is extreme dep? ( sleep means complete re/ = ! bra91 absolute loss ( consci\sness1 &1 to a c]ta9 ext5t1 loss ( s5sibility 9 respect to our s5ses4 ,9 ! light] degree ( sleep c]ta9 p>ts ( ! bra9 may be at re/1 :ile o!rs are m or less active4 ,dream+ repres5ts a /ate ( p>tial consci\sness r ?an a condition ( complete re/1 inasmu* z v>i\s p>ts ( ! bra9 are active4 ,"o may ?us be consci\s ( 8 dreams4 ,!re is no d\bt1 h[ev]1 t 9 o!r cases v>i\s p>ts ( ! bra9 may be active ?\gh we may n be consci\s ( _! activity4 ,we h all he>d ( in/ances :]e ma!matical problems appe> to h be5 work$ out dur+ sleep1 & we h he>d ( musical compositions & poems be+ produc$ dur+ sleep4 ,all ^! ph5om5a repres5t a condition 9 :i* "o is p>tly asleep & p>tly awake2 9 o!r words1 "s p>ts ( ! bra9 are active & o!rs are asleep4 ,9 extreme dep? ( sleep :5 all ! m5tal faculties are at re/1 ! en]gies are relax$1 & ! activities ( ! body are at a l[ ebb2 x is su* s\nd sleep t makes = rapid recup]ation4 ,! deepe/ sleep g5]ally occurs )9 ! fir/ few h\rs aft] fall+ to sleep1 & x gradually becomes light] & light] 9 degree until consci\sness is rea*$4 ,dreams1 !re=e1 repres5t p>tial consci\sness & usually appe> 9 ! e>li] h\rs ( ! morn+4 ,:5 "o /ates t he dreams all night he is inv>iably mi/ak54 ,"o may seem to live ov] p]iods ( days & ev5 ye>s 9 a dream1 ! actual duration ( :i* may be measur$ 9 m9utes4 ,! *ances are t ! dream] enjoy$ a s\nd sleep be=e 8 dream+ comm5c$4 ,al?\gh ,i h said t dep? ( sleep is m important ?an ! duration ( sleep1 yet x is true t :5 "o sleeps v s\ndly he usually sleeps long]4 ,9 o!r words1 :5 "o rea*es great dep? ( sleep ! transition to ! p]iod ( wakefulness is only gradual1 & x requires a long] "t to complete ! sleep & wake up ?an x w\ld if "o did n sleep s deeply1 or1 z we w\ld say1 s s\ndly4 ,x w be f\nd t heal?y *ildr51 :o unque/ionably sleep v s\ndly1 also sleep = _m h\rs at a "t4 ,!y may h dreams b ^! occur 9 ! lat] h\rs ( sleep1 z e "m has obs]v$4 ,! man or woman well advanc$ 9 ye>s :o c secure ! same dep? ( sleep t a vigor\s *ild en joys w und\bt$ly sp5d ! bigg] "p ( ! night 9 sleep & w acquire exceptional vitality z a result4 ,bodily re/1 ev5 )\t sleep1 is und\bt$ly ( great value = purposes ( recup]ation4 ,to a c]ta9 ext5t su* re/1 especially if associat$ ) a /ate ( v complete relaxation ( ! muscles1 w make x possible to take less sleep )\t s]i\s devitaliz+ results4 ,! man or woman :o suff]s f insomnia %\ld le>n t he c recup]ate to a consid]able ext5t ?r\gh simple physical relaxation )\t ! unconsci\sness ( sleep4 ,und\bt$ly ! physical inactivity common among civiliz$ races has mu* to d ) _! ability to keep late h\rs4 ,b ( c\rse ?is involves m or less n]ve /ra94 ,! bra9 does n get suffici5t re/1 & ! loss ( sleep involves su* an exp5diture ( en]gy ?r\gh ! bra9 z to con/itute a s]i\s dra9 ^u ! n]v\s sy/em4 ,ev5 ?\gh re/ = ! body dur+ consci\sness is ( c]ta9 value1 x _c g v f> 9 tak+ ! place ( true sleep4 ,to ! high] c5t]s ( ! bra9 & n]v\s sy/em an opportunity mu/ be giv5 = ! complete relaxation t comes only ) ! entire loss ( consci\sness4 ,z ,i h already said1 ^? :o are lack+ 9 vitality & :o are try+ to build /r5g? ne$ m sleep ?an ^? :o are already /rong4 ,especially ^? :o f9d x difficult to sleep ne$ additional n]v\s /r5g? & %\ld c>efully obs]ves rules t w promote sleep4 ,"o w (t5 he> suff]]s f insomnia compla9 t !y nev] sleep6 ,!y are conv9c$ t night aft] night & week aft] week passes )\t _! be+ able to close _! eyes 9 slumb]4 ,!y are delud$ 9 e case1 because !y c\ld n ma9ta9 life = m ?an five or six days if ?is 7 true4 ,! fact is t !y drop (f to sleep & !n awak5 )\t be+ consci\s t !y h be5 asleep4 ,at ! same "t1 9 all su* conditions1 x is necess>y to improve ! quality ( sleep s t x w be truly refre%+4 ,i h already ref]r$ to ! influ5ce ( good heal?y muscul> fatigue z a means ( enabl+ "o to sleep4 ,walk+ & out-(-door life w 9 almo/ e case make ! n]v\s man or woman sleep l a *ild4 ,"o %\ld n be too fatigu$1 b suffici5tly s to ?or\ghly enjoy ! s5sation ( ly+ d[n4 ,"o _c truly enjoy sleep except :5 he has rea*$ ?is condition ( bodily fatigue4 ,to induce ?is1 ,i w\ld recomm5d a walk 9 ! ev5+ be=e go+ to b$1 cov]+ sev]al miles4 ,al?\gh walk+ = heal? %\ld ord9>ily be brisk en\gh to /imulate brea?+ & ar\se an active circulation1 ?us /r5g!n+ ! int]nal organs1 = ! purpose ( promot+ dr[s9ess ! la/ mile or two ( ! ev5+ walk %\ld pref]ably be v sl[4 ,fa/ movem5ts are /imulat+ to m9d & n]ves4 ,sl[ movem5ts h a s$ative effect4 ,by walk+ v sl[ly z if "o 7 tir$ ! desir$ effect ( fatigue is m satisfactorily secur$4 ,"o imag9es ! ne$ ( re/ "u su* conditions4 ,! quality ( ! air is ano!r important factor1 ?\gh ,i ne$ n dwell ^u t "h4 ,! air y brea! dur+ sleep %\ld be especially fre% & pure1 p>ticul>ly s because ( ! m %all[ "* ( ! brea?+4 ,if y are 9 a room1 all ! w9d[s %\ld be op5 z wide z possible4 ,if y h a cov]$ balcony or por*1 or if y c avail y\rself ( a flat ro(1 x is always advisable to sleep out-(-doors4 ,! increas$ vitality w m ?an repay y = y\r tr\ble4 ,!re is some?+ ab\t out-(-door sleep+ t vitalizes1 en]gizes1 & refre%es "o to an unusual ext5t4 ,circulation is ano!r important factor 9 s\nd sleep1 especially = n]v\s p]sons4 ,_m ( ^? :o compla9 ( an inability to sleep suff] m or less f conge/ion ( blood 9 ! bra92 also !y compla9 ( cold feet or cold h&s & feet4 ,9 su* in/ances1 w>m feet w (t5 br+ a solution ( ! problem4 ,9 "s in/ances dr9k+ a half cup ( hot milk or hot wat] be=e go+ to b$ w draw ! blood f ! bra9 & enable "o to sleep4 ,a hot foot ba? be=e go+ to b$ w d ! same ?+1 or "o may use a hot-wat] bag or hot flatiron wrapp$ up 9 flannels1 or ev5 a hot brick treat$ 9 ! same way1 to keep ! feet w>m :5 9 b$4 ,9 extreme cases x might be advisable to apply cold packs to ! head :ile apply+ heat to ! feet or :5 tak+ ! hot foot ba?4 ,ano!r measure ( special value = n]v\s p]sons is a ba? at ! temp]ature ( ! body1 to be tak5 = a half-h\r be=e go+ to sleep4 ,9 cases ( extreme excitem5t1 ang] or n]v\sness ?is ba? is invaluable4 ,fill ! tub ) wat] at #if degrees ,fahr5heit or #ih degrees ,fahr5heit4 ,y c rema9 9 ?is ba? = sev]al h\rs )\t h>m1 = x is nei!r weak5+ nor /imulat+4 ,x has a soo?+ effect ^u ! n]ves & is ev5 valuable 9 prev5t+ attacks ( hy/]ia or o!r n]v\s difficulties4 ,?is p>ticul> ba? is s effective 9 hospitals = ! insane t x has frequ5tly obviat$ ! use ( padd$ cells & /raight jackets4 ,x is j z effective = ! n]v\s p]son :o wi%es to ov]come ! excitem5t t is prev5t+ sleep4 ,a half-h\r ba? %\ld be suffici5t = ord9>y purposes4 ,ano!r rem$y ( great value = soo?+ ! n]ves is ! air ba?4 ,i h ref]r$ to ?is 9 ano!r "p ( ?is volume1 b x is extremely valuable = quiet+ ! n]ves 9 cases ( insomnia4 ,if ! room is com=tably w>m1 an air ba? c be advantage\sly tak5 = half an h\r be=e go+ to b$4 ,"o ( ! mo/ valuable rem$ies = ^? suff]+ f sleeplessness is to lie 9 an air ba? dur+ ! entire night4 ,?is idea c be c>ri$ out v easily by rais+ ! b$ cov]+ 9 su* a way z to remove its weight f ! body1 ?us provid+ :at we might call a *amb] ( air 9 :i* to sleep4 ,) ! aid ( a l>ge safety-p9 or a horse-blanket safety-p91 ! b$ clo?+ may be kept ?us susp5d$4 ,! safety-p9 is p9n$ ?r\gh all ! cov]+s 9 ! c5tre ( ! b$ & !n by means ( a /r+ pass+ ?r\gh ! safety-p9 & runn+ f ! top ( ! head ( ! b$ to ! top ( ! foot ( ! b$ ! b$ cov]+ c easily be rais$ to ! desir$ height4 ,! appe>ance ( ! b$ is !n some:at l t ( a small t5t4 ,"o may n feel w>m imm$iately aft] ent]+1 if ! wea!r is cold1 b if ! cov]+ is ?ick en\gh & ! air is entirely exclud$1 a p]fect air ba?1 w>m & com=table1 c be enjoy$ dur+ ! entire night4 ,! head1 ( c\rse1 w keep its usual position outside ( ! cov]s4 ,no und]clo?+ or night clo?+ %\ld be worn :5 attempt+ to c>ry out ?is idea4 ,! problems associat$ ) cov]+ are ( consid]able importance4 ,_m p are unable to sleep because ( cold feet & _m are ov]heat$ by an excess ( cov]+4 ,x %\ld n be necess>y to bury "o's self und]nea? a heavy load ( cov]s 9 ord] to keep ! feet w>m4 ,use z little cov]+ z possible & /ill ma9ta9 ! bodily w>m?4 ,eid]-d[n b$ cov]s are v valuable because ( _! light weight & great w>m?-reta9+ qualities4 ,ov]heat+ dur+ sleep produces re/lessness & robs "o ( ! s5se ( refre%m5t on awak5+4 ,! "q ( cold feet ,i h already dealt )4 ,! difficulty1 9 mo/ cases1 is "o ( defective circulation be=e go+ to b$4 ,if "o w be sure t 8 feet are w>m & 8 circulation good be=e retir+ to b$ he w inv>iably h no tr\ble ( ?is k9d1 ev5 dur+ w9t] "t4 ,i d n mean t "o %\ld be *ill$ by insuffici5t b$d+1 b ,i c]ta9ly w\ld advise z little cov]+ z is compatible ) a com=table degree ( w>m?4 ,! fea!r b$s1 mu* us$ 9 ,europe1 are undesirable1 z !y are unsanit>y & are too w>m = ne>ly all seasons ( ! ye>4 ,x is always be/ to sleep betwe5 clean l95 %eets4 ,= purposes ( w>m?1 h[ev]1 be> 9 m9d t cotton is ( v little value1 :]eas animal-product cov]s su* z wool & d[n1 or fea!rs1 are exceptionally w>m4 ,cotton com=t]s 9 cold wea!r are v heavy1 b cold1 :]eas wool5 blankets1 wool-fill$ com=t]s or d[n- fill$ com=t]s are w>m1 b light4 ,a w>m? )\t weight %\ld be ! *ief consid]ation 9 cold wea!r4 ,& 9 us+ wool5 cov]+s y c get suffici5t w>m? )\t mu* weight & ) ! v lea/ quantity ( cov]+4 ,9 summ] use only a s+le wool5 blanket or a light cotton cov]let ov] ! %eet4 ,:5 ! nights are hot & sultry x w\ld be well to use no cov]+ ( any k9d4 ,= w>m? 9 w9t] special att5tion %\ld be giv5 to w>m fabrics und]nea? ! l[] %eet z well z ! cov]+s4 ,"o may become *ill$ f und]nea? if ly+ ^u a ?9 mattress or an uncov]$ mattress4 ,a wool-fill$ com=t]1 or d\ble wool5 blanket1 plac$ ov] ! mattress & "u ! %eet w contribute greatly to "o's w>m?4 ,if ! mattress is ( prop] ?ickness "o c be com=table ) less cov]+ & !re=e less weight4 ,h[ev]1 ,i w\ld sugge/ z a bett] plan ! "o t ,i h pres5t$ ( sleep+ 9 a virtual air ba? ! :ole night ?r\gh4 ,! use ( a pill[ is necess>y 9 ne>ly all cases4 ,:5 "o is sleep+ on 8 back a pill[ is c]ta9ly an objectionable feature4 ,x tips ! head =w>d & is conducive to r\nd %\ld]s4 ,a pill[ is ( value :5 sleep+ on ! side or 9 ! p>tial face-d[nw>d position1 z indicat$ 9 ! illu/ration4 ,! accompany+ illu/ration %[s a special position t ,i c recomm5d = secur+ re/ful sleep & = insur+ deep] respiration4 ,9 ?is position y sleep ) ! body tipp$ =w>d p>tly ^u ! *e/1 & on ! =e>m1 ) "o elb[ j back ( ! body & h& "u ! wai/4 ,! knee ( ! upp] leg w be drawn up some:at4 ,:ile ?is is a v com=table position its *ief advantage lies 9 ! effect ^u ! respiration4 ,x w be not$ t 9 ?is position ! organs ly+ bel[ ! diaphragm are plac$ 9 a susp5d$ position1 s to speak4 ,! /oma* & o!r organs by _! own weight pull d[nw>d f ! diaphragm1 ?us naturally all[+ m space 9 ! lungs1 & p>ticul>ly 9 ! l[] "p ( ! lungs4 ,?r\gh ! simple effect ( gravitation1 !re=e1 ?is position all[s "o to brea! a l>g] am\nt ( air ?r\gh ! entire night4 ,"o may turn f "o side to ! o!r 9 ord] to *ange ! position1 z x w be equally com=table on "r or left sides4 ,9 cases :]e !re is weakness ( ! he>t ! left-side position c n be recomm5d$ if discom=t ( any sort is notic$4 ,"o (t5 he>s a ref]5ce to beauty sleep & is (t5 ask$3 ,is x really true t an h\r ( sleep be=e midnight is equal to two h\rs aft] midnight8 ,!re are _m writ]s :o claim t ! "t :5 y sleep matt]s b little if y secure a suffici5t am\nt ( sleep4 ,x is d\btful1 h[ev]1 if ?is view is absolutely correct4 ,i am incl9$ to lean t[>ds ! old-fa%ion$ view z to ! good effect ( e>ly retir+ on beauty developm5t t is bas$ on heal? build+4 ,9 "o s5se1 x is reasonable to conclude t an h\r ( sleep be=e midnight is wor? m ?an an h\r !reaft]4 ,i am satisfi$ t !re is great] exhau/ion ( ! body f late ?an f normal h\rs1 & x is difficult to get ! full b5efit f sleep :5 go+ to b$ aft] midnight4 ,at lea/ ! n]ve /ra9 ( artificial light t5ds to produce a c]ta9 degree ( vital depletion t "o w\ld n exp]i5ce if 8 wak+ h\rs includ$ only ! daylight4 ,!n aga91 !re is probably "s my/]i\s influ5ce t we d n fully compreh5d :i* makes sleep at night m re/ful ?an sleep dur+ ! daylight4 ,^? :o g to b$ at midnight or !reaft] use sev]al h\rs ( daylight 9 ! e>ly morn+ = sleep+4 ,i realize t !re are nocturnal animals & t ! human race has develop$ nocturnal habits to a c]ta9 ext5t1 b ! human race & ! animal life ( ! _w g5]ally h foll[$ ! habit ?r\gh ! ages ( sleep+ at night4 ,)\t d\bt a revolution>y *ange 9 ?is habit has m or less effect ^u ! re/ful "* ( our sleep4 ,p]haps ! m]e "q ( light has mu* to d ) x4 ,daylight is /imulat+4 ,light has a *emical action & t5ds to /imulate animal metabolism4 ,d>kness1 or ! lack ( light1 t5ds to a re/ful condition4 ,)\t d\bt ?is "q ( light has mu* to d ) ! suppos$ b5efits ( sleep be=e midnight4 ,! old say+ t e>ly to b$ & e>ly to rise makes a man heal?y1 weal?y & wise may n hold true 9 ! matt] ( wisdom & weal? 9 all cases1 b !re is no d\bt x has mu* to d ) ! developm5t ( heal? & vitality4 ,,*apt] ,,xx3 ,m9d-,! ,ma/]-=ce = ,heal? or ,disease ,we he> ( _m miracul\s a*ievem5ts 9 ! build+ ( heal? & ! cure ( disease ?r\gh m5tal influ5ce4 ,! m9d is unque/ionably a ma/]-=ce4 ,i w n g s f> z to say x is limitless1 = c]ta9ly a hungry man _c imag9e he is eat+ a d9n] & secure ! same b5efits t he w\ld f ! meal itself4 ,nor c a man :o is pass+ away into ! o!r _w1 ?r\gh a def9ite vital defect1 br+ back life ?r\gh m5tal =ce4 ,b we %\ld rememb] t _m diseases are to a great ext5t imag9>y4 ,& "s ( ^? n actually imag9>y may at lea/ be br\ght ab\t ?r\gh fe>s t are ! results ( abnormal delusions4 ,& :]e su* diseases are combat$ by m5tal =ces ( ! "r sort1 a cure c be effect$ 9 _m in/ances4 ,9 num]\s cases1 also1 x is well to rememb] t ! m5tal /ate is ! actual cause ( disease4 ,y become blue1 hopeless & to a c]ta9 ext5t helpless4 ,y see no?+ 9 ! future4 ,life is dull4 ,ambition1 en?usiasm1 h all disappe>$4 ,x w\ld n be at all difficult = ?is /ate ( m9d to br+ ab\t disease 9 "s =m4 ,heal?1 /r5g?1 vitality ( ! "r sort1 %\ld radiate all ! elem5ts & =ces associat$ ) life's mo/ valuable possessions4 ,happ9ess & heal? are close fri5ds4 ,x is v difficult to be gloomy & mis]able if y are heal?y4 ,x is p]haps ev5 m difficult to be heal?y if y are gloomy & m5tally ugly4 ,!re=e x is a wise precaution to cultivate a hopeful _s4 ,if ! day is gloomy1 if ! sun is obscur$ by cl\ds1 !n develop ! sun%9e 9 y\r own _s4 ,try to radiate good *e]4 ,by seek+ to *e] up o!rs y w *e] y\rself up1 = always :5 we help o!rs1 we inevitably help ourselves1 ?\gh ?is %\ld n be our ma9 purpose 9 ! action4 ,:5 we try to build up ! *>act]s1 improve ! morals & add to ! m5tal & physical /ability ( o!rs our ef=ts develop our own p[]s4 ,!re=e1 ! be/ way to help y\rself is to help o!rs4 ,we h a rem>kable exemplification ( ! value ( m5tal influ5ce 9 :at is kn[n z ,*ri/ian ,sci5ce4 ,ev5 ! mo/ prejudic$ enemy ( ?is cult w admit t _m rem>kable cures h be5 accompli%$ ?r\gh ! pr9ciples x advocates4 ,^! cures alone indicate cle>ly t ! m9d is a dom9at+ =ce t works = good or = evil4 ,!y prove t y\r ?\ghts are build+ up or te>+ d[n y\r vital =ces2 t to a c]ta9 ext5t ,?\ghts are ?+s1 t good ?\ghts are a real tangible influ5ce = develop+ m5tal or physical =ce1 &-t bad ?\ghts h an opposite influ5ce4 ,x is well = ea* "o ( u to det]m9e cle>ly :e!r ! ?\ghts t fill our m9ds ea* day are con/ructive or de/ructive 9 nature4 ,y\r ?\ghts c actually de/roy y4 ,!y c kill y z un]r+ly z a bullet fir$ f a rifle4 ,keep ?is fact v def9itely be=e y1 & try to make y\r ?\ghts ea* day ! means ( add+ to y\r life =ces4 ,!re are _m emotions t are h>bor$ on occasions1 :i* are devitaliz+ & de/ructive4 ,we are all1 to a c]ta9 ext5t1 slaves ( habit1 :e!r good or bad4 ,= in/ance1 !re is ! worry+ habit1 = worry is really a habit4 ,!re=e1 x is a spl5did plan to become slaves ( good habits4 ,"o :o has acquir$ ! *ronic habit ( worry+ ne$s a m5tal antiseptic4 ,worry nev] b5efit$ anyone2 x has br\ght ?\s&s to an untimely grave4 ,to give prolong$ & grave ?\ght to a problem t may come into y\r life1 ) ! view ( =m+ an intellig5t conclusion1 %\ld n be call$ worry1 b anxiety4 ,!re is a v great diff]5ce betwe5 worry & conc5trat$ /udy ( a vex+ problem4 ,! *>act]i/ic ( worry is a t5d5cy to brood anxi\sly ov] fanci$ tr\bles4 ,! typical worry+ m9d w take m]e trifles & magnify !m until !y become monum5tal difficulties4 ,_m acquire ! habit ( go+ ov] & ov] aga91 & /ill aga91 ! v>i\s unpleasant exp]i5ces :i* !y h pass$ ?r\gh dur+ life4 ,?is incl9ation is baneful 9 its influ5ce1 ,to su* p]sons ,i w\ld say1 elim9ate ! pa/4 ,try ! =gett+ habit1 cultivate heal? & along ) x good *e]4 ,make y\r m9d a blank s f> z ! pa/ is conc]n$1 & fill x ) uplift+ ?\ghts = ! pres5t & ! future4 ,worry is a m5tal poison1 ! toxic elem5t produc$ 9 ! m9d by ret5tion ( wa/e matt]1 ?\ghts ( ! dead pa/ t %\ld h be5 elim9at$ ) ! pass+ ( out-worn p]iods ( exi/5ce4 ,self-pity is ano!r evil4 ,x is closely alli$ to worry4 ,!re are _m :o cultivate a m5tal attitude ( ?is sort because ( ! sorr[s ?r\gh :i* !y h pass$4 ,su* individuals f9d _! *ief delight 9 portray+1 9 vivid details1 ! t]rific suff]+s :i* !y h _h to endure4 ,no "o has suff]$ q s mu* z !y h4 ,!y h>r[ _! fri5ds by go+ ov] frequ5tly & p]si/5tly ! long1 gruesome details ( _! awful pa/4 ,?is habit is de/ructive to an extreme degree4 ,:y h>bor pa/ exp]i5ces t only br+ sorr[s to m9d8 ,:y add to ! bitt]ness ( y\r daily life by dragg+ up ! lam5table pa/8 ,:y pass along to y\r fri5ds & acqua9tances pa91 sorr[ & gloom8 ,ea* human entity is a radiat+ p[]4 ,y h ! capacity ( pass+ ar\nd pa9 or happ9ess4 ,z a rule1 :5 y ask a fri5d to h some?+ ) y y\r (f] is suppos$ to br+ good *e]4 ,y surely w\ld n ask a fri5d to h pa9 ) y1 or %>e ) y ! gall ( bitt]1 exp]i5ces ?r\gh :i* y h liv$4 ,!re=e1 if y are ! victim ( self-pity & if y\r own pa/ suff]+s discolor y\r e pleasant ?\ght1 at lea/ d n ta9t ! m9ds ( y\r fri5ds4 ,at lea/ keep y\r direful brood+s to y\rself if y are det]m9$ to reta9 !m4 ,x is1 h[ev]1 f> wis] & manli] to avoid su* ?\ghts1 9 :i* case y\r memory ( ^! tortur+ exp]i5ces w gradually fade away4 ,live 9 ! future & =get ! pa/4 ,! man or woman :o lives 9 ! future1 & = ! future1 w inv>iably be optimi/ic & *e]ful4 ,x is a good habit to cultivate4 ,!n !re is a m5tal poison call$ ang]4 ,avoid x z y w\ld a v5om\s snake4 ,x has inde$ be5 said by sci5ti/s t ! v5om ( ! snake is develop$ ?r\gh ang]1 induc$ by impure circulation1 = 9 reptiles ! pure art]ial blood mixes 9 ! imp]fectly =m$ he>t ) ! impure v5\s blood4 ,sci5ti/s h also /at$ t ang] produces a poison 9 ! p]spiration t emanates f ! human body4 ,?is may or may n be true1 b !re is no "q1 h[ev]1 ab\t ang] be+ a m5tal poison4 ,x repres5ts a trem5d\s wa/e ( n]v\s en]gy4 ,to be sure1 !re may be occasions :5 ang] is ju/ifi$1 :5 x is actually desirable1 b su* occasions are r>e4 ,le>n to ma/] su* emotions4 ,get control ( y\r feel+s & m5tal /ates4 ,avoid useless ang] def9itely & f9ally4 ,x usually indicates a lack ( m5tal control1 & %\ld be recogniz$ z a de/ructive =ce to be c>efully avoid$4 ,hate is1 to a c]ta9 ext5t1 synonym\s ) ang]4 ,"o may call x ang] 9 a *ronic =m4 ,hate & ! p]sonal enmities associat$ ) x develop emotions & *>act]i/ics t unque/ionably h a de/ructive influ5ce4 ,:y hate anybody8 ,:y wa/e y\r n]v\s en]gies by try+ to get ev5 ) a fanci$ enemy8 ,a trem5d\s am\nt ( human en]gy is wa/$ 9 ?is mann]4 ,y may be impress$ ) ! idea t someone has wrong$ y4 ,y lie awake at night =m+ plans = gett+ ev54 ,e m5tal ef=t sp5t 9 ?is direction is n only de/ructive to body1 m9d & "*1 b x repres5ts a wa/e ( n]v\s en]gy4 ,"o's life %\ld be s fill$ ) useful activities t no "t w be left = a wa/e ( ?is sort4 ,%[ me a man :o sp5ds 8 "t & ef=ts try+ to get ev5 ) 8 suppos$ enemies1 & ,i w %[ y a %9+ example ( failure4 ,no man c succe$ :o wa/es 8 n]v\s =ces 9 ?is mann]4 ,!n !re is ! poison ( av>ice4 ,f9ancial ga9 seems to be ! "o end & aim ( _m ambiti\s m54 ,!y /ruggle day aft] day & ye> aft] ye> 9 ! :irlpool ( p]v]t$ en?usiasm1 look+ cont9u\sly = weal? & /ill m weal?4 ,b !re is some?+ m 9 life ?an money4 ,heal?1 = in/ance1 is wor? a ?\s& times1 & self-respect %\ld be rat$ a million times1 m ?an money4 ,d n all[ a /ruggle ( ?is sort to enslave y4 ,d n all[ pursuits ( any sort to int]f]e ) ! developm5t & ma9t5ance ( ^? p[]s t indicate sup]ior manhood & womanhood4 ,x is also well to avoid ! compla9+ & critical _s4 ,y w f9d frequ5t ref]5ces 9 ! ,good ,book to :at might be t]m$ ! ?ankful _s4 ,x comm&s u to be ?ankful = :at we h receiv$4 ,& :e!r or n ! t5ets ( !ology appeal to y1 ! ?\ght pres5t$ is ( ! greate/ value4 ,if y c be ?rill$ ea* day ) gladness because ( ! remembrance ( pleasures t y h enjoy$ ! previ\s day ! m5tal influ5ce w be invaluable4 ,be+ ?ankful = :at y h receiv$ does n necess>ily indicate t y %\ld n /rive = m & bett] ?+s4 ,dissatisfaction or discont5t is n always necess>y to spur "o on to add$ p[]s & responsibilities4 ,avoid ! compla9+ _s1 :i* w add gloom & despair to y\r life1 no matt] :at may be y\r environm5t4 ,be ?ankful = ! favors & opportunities t may h come to y1 be !y l>ge or small1 & y\r m5tal attitude 9 ?is respect w repres5t a pot5t heal?-build+ influ5ce4 ,envy is ano!r evil x w be well to avoid1 l>gely because x is inspir$ by selfi% attributes4 ,d n envy o!rs ! joy ( possessions t may be !irs4 ,happ9ess1 aft] all1 is wor? b little if x comes une>n$4 ,life's greate/ pleasures are secur$ only ?r\gh intellig5t & dilig5t ef=ts4 ,!y come z ! results ( h>d "w4 ,a man :o inh]its great weal? secures little or no b5efit f x4 ,x adds b little to 8 pleasure 9 life1 = ! greate/ possible happ9ess comes f ! pursuit r ?an ! atta9m5t ( an object4 ,m happ9ess comes f ! pursuit ( weal? or pleasure ?an f its actual atta9m5t4 ,let ! atta9m5t ( tru? be y\r aim4 ,tru? is magnific5t4 ,x is trem5d\sly weight$ ) p[]4 ,:atev] y\r ambitions or hopes 9 life may be1 seek = ! tru?4 ,9 "s cases ! road t leads to ?is goal may be devi\s & h>d to foll[4 ,dang]s ( all sorts may beset y1 z y /ruggle along ! rugg$ pa?way t leads to tru?1 b ! rew>ds w amply repay y = e ef=t4 ,don't be a lean]4 ,try to /& alone4 ,be y\rself4 ,br+ out y\r own p]sonal *>act]i/ics1 d n be a /]eotype1 a p>rot1 a copy4 ,let o!rs live _! own lives1 b y see to x t y live y\rs4 ,_m ( our public s*ools are turn+ out factory-made human be+s2 ea* pupil1 z f> z possible1 a duplicate ( e o!r4 ,!y are educational brick factories tun+ out _! products /amp$ exactly alike4 ,individuality is cru%$ out4 ,n[ ! *ild is n s mu* l clay to be mold$ into any =m1 z x is l a preci\s cry/al1 t mu/ be %ap$ ) reg>d to its orig9al nature4 ,ea* human s\l is an uncut diamond4 ,x (t5 has )9 x capacities & p[]s :i*1 if develop$1 might a*ieve results :i* we n[ expect only f exceptional human be+s4 ,!re=e2 be y\rself4 ,hold up y\r head1 ?r[ back y\r %\ld]s2 rememb] t ! e>? & all t is !reon belongs to y4 ,anyway1 x is well to be inspir$ by su* a ?\ght4 ,x is ! prop] m5tal attitude4 ,life is a h>d battle1 & ! rew>ds are to ! /rong & c\rage\s4 ,be inspir$ by ! dom9at+ det]m9ation to get all !re is 9 y\r life4 ,develop all y\r capacities & p[]s to _! utmo/ limit1 & !n y c re/ assur$1 t e ?\ght t /irs y\r s\l w be upbuild+ r ?an de/ructive 9 nature4 ,,*apt] ,,xxi3 ,! ,laugh ,cure ,! physiological effects ( ! me*anical & m5tal processes involv$ 9 laugh+ are n g5]ally und]/ood & appreciat$4 ,! laugh cure is a reality1 = x is a rem$y ( v great value4 ,_m a man1 plac$ 9 a try+ situation1 w\ld h be5 sav$ f tragical consequ5ces if he c\ld h f\nd "s means ( ar\s+ ! emotions express$ 9 a good he>ty laugh4 ,naturally !re may be times 9 life :5 a laugh is utt]ly impossible1 or may seem s4 ,nev]!less ! incl9ation to /imulate ! emotions associat$ ) laught] & good humor %\ld be enc\rag$ at e opportunity4 ,!re is no "q t laught] has valuable vitaliz+ qualities4 ,x und\bt$ly adds to "o's /am9a4 ,x gives "o a hopeful _s4 ,x leads "o to look ^u ! bright side ( life4 ,:5 y c laugh1 ! sun is %9+ reg>dless ( h[ _m cl\ds obscure ! sky4 ,no matt] :at o!r ef=ts y may be mak+ to build /r5g? & vitality1 d n all[ ! s]i\s aide ( life to occupy y cont9u\sly4 ,ea* day %\ld h its laugh+ "t1 or its _m laugh+ times4 ,x is b>ely possible1 ( c\rse1 t laugh+1 l any o!r emotional expression1 w\ld become tiresome if ov]done1 b ,i am incl9$ to d\bt ! possibility ( h>mful effect "u any circum/ances4 ,all "w & no play makes ,jack a dull boy1 & ! relaxation & recup]ation t g ) laugh+ %\ld be s\ght ) a c]ta9 am\nt ( regul>ity4 ,if y _c f9d recreation ( ?is k9d ?r\gh any o!r s\rce1 !n att5d a funny %[4 ,g to a !atre :]e m]rim5t is supreme4 ,on su* occasions at lea/ ,i w\ld avoid trag$ies or dramas t are incl9$ too mu* t[>d ! sorr[ful side ( life4 ,p]sonally1 ,i h nev] _h mu* use = plays ( ?is sort4 ,!re are sl\gh s]i\s exp]i5ces 9 life )\t se>*+ = recreation 9 ! sorr[s ( o!rs1 :i* are1 aft] all1 only ! expression ( ! imag9ation ( "s brood+ dramati/4 ,"s abnormal *>act]s f9d pleasure 9 mis]y4 ,i h he>d "s wom5 say t !y enjoy$ a good cry s mu*1 & t cry+ dramas 7 j gr&4 ,b ,i h be5 unable to discov] any?+ rational 9 su* s5tim5ts4 ,i may say1 h[ev]1 t 9 a s5se !re is a c]ta9 basis = ?is s5tim5t "u c]ta9 circum/ances4 ,= cry+1 l laught]1 has ! physiological effect ( produc+ a relaxation ( t5se n]ves4 ,!re is a fundam5tal basis = cry+1 b ?is applies only to exceptional in/ances 9 :i* !re is too mu* n]v\s t5sion4 ,:5 n]ves are /ra9$ to ! break+ po9t1 cry+ w br+ ab\t a /ate ( relaxation1 & "o w feel bett]4 ,if !re are times ( /ra9 :5 laught] is utt]ly impossible1 !n cry+ might ev5 be b5eficial4 ,! effect on ! brea?+ is v mu* ! same 9 bo? cases1 & !re is a curi\s simil>ity 9 ! action ( ! diaphragm & ! me*anical "* ( ! expulsion ( ! brea?4 ,look+ tat a p]son f beh9d1 "o _c tell :e!r he is laugh+ or cry+4 ,bo? produce relaxation ( ! n]ves1 bo? increase ! activity ( ! lungs1 & bo? involve a =m ( gymna/ics = ! diaphragm & entire brea?+ app>atus4 ,b1 :ile cry+ (f]s relief f extreme t5sion or grief1 x does n ju/ify cry+ = ! s-call$ pleasure d]iv$ f x4 ,laught] is a pleasure1 9 itself1 z well z a symptom ( m]rim5t4 ,x is ! expression ( ke51 b\nd+ joy4 ,x is an emotive manife/ation t /irs "o's :ole nature & vitalizes e "p ( ! body4 ,!re is a s\nd1 physiological basis = amusem5ts t make u laugh4 ,tak+ ! _w ov]1 incalculable sums ( money are sp5t = amusem5ts t make u laugh1 & x is money well sp5t4 ,x is a s\nd & heal?y in/9ct t leads ! tir$ bus9ess man or ! tir$ labor] to seek = mir?-provok+ recreations4 ,pr(essional funny m5 l ,john ,bunny & ,*>les ,*apl9 und\bt$ly add to ! heal? ( ! human race1 & !y add to ! vitality ( ^? 9 :om !y /imulate laught]4 ,i feel sorry = anyone :o has lo/ ! p[] to laugh freely & he>tily4 ,:5 a man has brood$ s mu* ov] ! sorr[s & mis]ies ( life t he c no long] laugh1 8 condition is inde$ s]i\s4 ,laugh & ! _w laughs ) y2 weep & y weep alone1 is "o ( ! true/ ?+s t ,ella ,:eel] ,wilcox ev] said4 ,= a laugh t is spontane\s & he>tfelt is truly contagi\s1 & 9 y\r little _w1 ! circle ( y\r fri5ds1 laugh+ br+s a ri* rew>d 9 increas+ y\r own happ9ess z well z !irs4 ,! bodily expression & me*anical ef=ts t g ) happ9ess w (t5 induce ! feel+s & emotions associat$ !re)4 ,to prove ! accuracy ( ?is /atem5t1 "s morn+ :5 y are feel+ especially gloomy & unpleasant1 look into y\r mirror & g ?r\gh ! process ( try+ to make y\rself smile4 ,screw up y\r features 9 su* a mann] z to =ce ! requir$ contractions ( ! facial muscles4 ,if y cont9ue y\r ef=ts long en\gh y w surely be rew>d$ by a real smile1 & ) ! s5se ( good *e] t a smile w br+4 ,y w make ! surpris+ discov]y at x is no long] an ef=t1 = y w smile spontane\sly4 ,to g ev5 fur!r try ! laugh cure 9 ! foll[+ mann]4 ,fir/ ( all assume a laugh+ position1 9 ord] to laugh prop]ly & to secure ! be/ results4 ,/& ) feet f> ap>t1 & ) ! knees slightly b5t4 ,n[ br+ ! palms ( bo? h&s d[n & slap !m vigor\sly on ! legs j above ! knees1 & !n sw+ y\r b5t arms ov]head1 mak+ a noise z ne>ly z possible l laugh+4 ,yes1 y are q "r1 x w s\nd v mu* l a cold /age laugh at fir/1 & y w h to =ce x1 b z y g on ) ! exp]im5t x w gradually become m natural4 ,cont9ue ?is long en\gh & ,i defy anyone to diff]5tiate ! emotions ar\s$ f ^? associat$ ) a real1 spontane\s laugh4 ,9 fact1 if y h company :ile y are go+ ?r\gh ?is process1 ,i w gu>antee t !y w soon be guffaw+ l\dly & viol5tly4 ,?is exp]im5t is an excell5t "o to ?y on a company t is especially dull & 9 ne$ ( some?+ unusual to awak5 ! _s ( good *e]4 ,,*apt] ,,xxii3 ,s++-,! ,great ,tonic ,s++ 0 design$ by ! ,creator z a means ( giv+ v5t to joy\s emotions4 ,:5 "o is ov]fl[+ ) happ9ess x is entirely natural = him to break =? into song4 ,!re=e :5 y s+ ! bodily me*anical ef=ts associat$ !re) are naturally incl9$ to ar\se ! m5tal attitude ( joy1 delight & alli$ emotions4 ,i h already expla9$ ! trem5d\s value ( c]ta9 bodily positions & me*anical ef=ts z a means ( influ5c+ ! m5tal attitude4 ,if s++ is naturally ! expression ( joy1 !n by =c+ oneself to s+ :5 m5tally d[nca/ "o enc\rages1 & at times actually produces1 happ9ess & good *e]4 ,b x is n only = its influ5ce ^u ! m9d t s++ is valuable4 ,x is a physical ex]cise requir+ consid]able ef=t4 ,x wakes up ! diaphragm4 ,x promotes active circulation4 ,x improves dige/ion4 ,!re=e x has a d\ble value = /imulat+ ! physical z well z ! m5tal functions4 ,i w\ld by all means enc\rage e incl9ation t[>ds physical ef=ts ( ?is sort4 ,rememb] t ! cultivation ( ! s++ voice especially requires ! expansion ( ! lungs4 ,x means t brea?+ ex]cises ( unusual value w be practic$ dilig5tly & p]si/5tly on e occasion t y ex]cise y\r vocal p[]s4 ,x n only affects ! lungs b ! action ( ! diaphragm involv$1 & s]ves to massage1 /imulate & invigorate ! int]nal organs ly+ und]nea?4 ,!re is no ne$ to dilate ^u ! value ( ex]cise ( ?is sort1 = ,i h ref]r$ to ?is aspect ( ! "q 9 a previ\s *apt]4 ,if y h no special k or tra9+ 9 ! use ( ! s++ voice1 !n simply d y\r be/4 ,s+ at e opportunity4 ,if !re is no music 9 y\r voice d n all[ ?is to disc\rage y4 ,foll[ out ! idea t s++ is an ex]cise pure & simple4 ,let y\r fri5ds und]/& t y are n impress$ ) y\r vocal ability1 b t x is simply a =m ( ex]cise y take ) religi\s regul>ity4 ,naturally if y c secure ! opportunities associat$ ) a musical education y are to be congratulat$1 & musical tra9+ l>gely devot$ to vocal culture is f> m valuable 9 its influ5ce ^u physical & m5tal p[]s ?an :5 limit$ to in/rum5tal "w4 ,ev5 ap>t f s++ a good voice repres5ts capital ( great value4 ,any ef=ts t y make ) a view to develop+ ! s++ voice w improve ! speak+ voice to a simil> degree4 ,effective speak]s d n always h musical voices1 b all good s+]s possess good speak+ voices4 ,!re=e ! "w t y may d ) a view to improv+ y\r s++ voice w surely add to y\r vocal capital4 ,fur!rmore1 all ! "t sp5t 9 ! developm5t ( y\r voice %\ld be look$ ^u z a recreation4 ,if y c make voice culture a hobby1 s mu* ! bett]4 ,!re is really no bett] means ( tak+ "o away f oneself4 ,y w f9d no m effective means ( div]sion f exhau/+ m5tal responsibilities1 s9ce y _c ?9k ( some?+ else :ile devot+ y\r entire att5tion to s++4 ,y\r m5tal attitude makes consid]able diff]5ce 9 ! results4 ,s++1 z ,i h previ\sly expla9$1 is an expression ( joy4 ,to s+ prop]ly y %\ld really be influ5c$ by joy\s emotions1 &1 ?\gh y\r musical ef=ts may be =c$ & me*anical 9 ! beg9n+1 y w usually f9d t ! delight ord9>ily associat$ ) vocal expression w soon appe> z a result ( ! physical & me*anical ef=ts involv$ 9 ! tra9+ ( ! voice4 ,naturally x is advisable to use ! s++ voice 9 ! mo/ advantage\s mann]1 if possible1 & x w\ld !re=e be well to secure ! advice ( compet5t in/ructors if y c1 or at lea/ to ga9 :at helpful in=mation !re is 9 books on ! subject4 ,x is1 ( c\rse1 impossible to give any detail$ advice 9 ?is %ort *apt]1 b ,i may say t ,i am engag$ 9 ! prep>ation ( a book on vocal culture :i* w deal ) ! subject 9 an unusually practical mann]4 ,voice culture1 9 _m in/ances1 is a my/]i\s & intricate /udy t ev5 _m ( its tea*]s d n seem to und]/& 9 e detail4 ,x is a notori\s fact t _m s-call$ vocal in/ructors1 includ+ "s ( ! highe/-pric$ memb]s ( ! pr(ession1 frequ5tly ru9 magnific5t voices by wrong me?ods ( in/ruction4 ,x is a simple matt] to build up a good voice1 b x is also a simple matt] to ru9 "o by unnatural me?ods ( tra9+4 ,x is !re=e well to le>n to use ! voice 9 a /rictly natural mann]1 & )\t any /ra9+ or =c+ ( ! tone4 ,= in/ance1 x is advisable to avoid any con/riction ( ! muscles ( ! ?roat2 t is to say1 !re %\ld be no t5sion 9 ! ?roat :5 s++4 ,"o %\ld le>n h[ to place ! voice4 ,resonance is all-important4 ,_m really good tea*]s diff] z to ! prop] me?ods ( us+ ! voice4 ,al?\gh !re may be a reasonable excuse = a diff]5ce on "s ( ! m9or details ( voice culture1 yet !re are c]ta9 fundam5tal pr9ciples ^u :i* !re %\ld be a def9ite agreem5t1 & x is ^! basic pr9ciples :i* w be pres5t$ 9 ! book to :i* ,i h j ref]r$4 ,at all ev5ts1 :e!r or n y desire to take up vocal culture 9 a s]i\s way1 at lea/ y %\ld make x a po9t to s+ at e opportunity4 ,break =? into song :5ev] ! slighte/ excuse appe>s4 ,if y\r voice is h>%1 unpleasant & rem9ds y\r fri5ds ( a c>p5t] fil+ a saw1 d n be disc\rag$4 ,e vocal arti/ _h to make a beg9n+4 ,no matt] h[ bad y\r ef=ts may be y c probably recall voices t are /ill worse4 ,rememb] also t all voices improve ) tra9+4 ,x is a matt] ( common agreem5t among in/ructors t anyone :o possesses a speak+ voice c also le>n to s+4 ,anyway1 at ! wor/1 y\r h\rs ( practice c be s arrang$ z to avoid annoy+ o!r p1 or y c adopt a me?od t ,i h (t5 us$4 ,= in/ance1 :5 y are on a tra91 or 9 a busy c5tre ( ! city 9 :i* !re is a comb9ation ( noises :i* w dr[n y\r own voice1 y c !n s+ or hum to y\r he>t's cont5t )\t annoy+ o!rs4 ,rememb] t humm+1 if y c>ry x out ) suffici5t brea? to produce real resonance1 is practically z good z s++ = ! tra9+ ( ! voice4 ,!re is "o p>ticul> po9t ( special value1 & t is ! advantage ( s++ :5 ! /oma* is empty4 ,vocal arti/s commonly refuse to s+ imm$iately aft] eat+4 ,y\r voice is free & full & cle> :5 ! /oma* is empty4 ,a few m9utes ( s++ be=e ea* meal w\ld enable "o to dige/ 8 food f> m satisfactorily4 ,x w\ld also e/abli% ! m5tal attitude be/ suit$ to p]fect dige/ion4 ,:5ev] y f9d responsibilities cr[d+ ^u y beyond y\r p[] to be> !m1 or :5 y realize t y\r m5tal attitude is s\r1 crabb$ & pessimi/ic1 !n is ! "t to break =? into song4 ,no?+ w br+ ab\t a pleas+ *ange m quickly4 ,hum a tune4 ,s+ "s popul> song4 ,put y\r s\l into y\r ef=ts z mu* z possible1 & y w lit]ally be amaz$ at ! value ( ?is sugge/ion4 ,,*apt] ,,xxiii3 ,! ,daily ,regim5 ,foll[+ is a brief summ>y ( ! sugge/ions 9 ?is volume :i* may be incorporat$ 9 ! daily regim53 ,rise f six to eight o'clock4 ,dr9k a cup ( hot or cold wat] imm$iately ^u aris+4 ,take ! ?yroid-/imulat+ ex]cises4 ,foll[ by sp9e-/r5g!n+ movem5ts 9 comb9ation ) ! hot-wat]-dr9k+4 ,foll[+ ^! ex]cises a dry friction ba? may be tak51 if desir$2 also a cold ba?4 ,! latt] is n necess>y to ! same ext5t :ile foll[+ ! hot-wat]-dr9k+ regim5 z "u ord9>y circum/ances4 ,! ba? may be v>i$ f "t to "t by tak+ a cold sitz ba? in/ead ( a complete ba?4 ,be=e breakfa/ indulge 9 a good laugh or a little s++4 ,eat a light breakfa/-pref]ably consi/+ *iefly ( acid fruits1 su* z oranges1 apples1 pe>s1 grapefruit1 grapes1 etc4 ,?r\gh\t ! day :ile foll[+ y\r daily duties rememb] ! sugge/ions 9 ref]5ce to prop] position4 ,make a cont9u\s & nev]-end+ fight to keep a /raight sp9e4 ,hold ! *9 91 d[n & backw>d1 ) sp9e erect z ne>ly z possible1 :e!r sitt+ or /&+4 ,be hopeful1 be *e]ful1 b cultivate ! fight+ _s4 ,y _c h too mu* w p[]1 det]m9ation4 ,eat y\r fir/ he>ty meal betwe5 twelve & two o'clock1 dep5d+ ^u ! "t at :i* y _h breakfa/4 ,f five to six h\rs %\ld elapse betwe5 meals to insure p]fect dige/ion4 ,ma/icate ?or\ghly4 ,enjoy y\r food z mu* z possible4 ,d n eat )\t a ke5 appetite4 ,try to take a walk "s "t dur+ ! day4 ,rememb] dur+ ?is walk to practice ! ?yroid-/imulat+ ex]cise-*9 inw>d1 d[nw>d & backw>d :ile hold+ a deep full brea?1 ) ! abdom5 exp&$4 ,d n =get ! necessity ( us+ liquids freely4 ,h wat] close at h& s t y\r ?ir/ c easily be satisfi$4 ,"s "t dur+ ! day1 if possible1 take "s =m ( outdoor ex]cise :i* w compel deep full brea?+ simil> to t induc$ by runn+4 ,try to get a good laugh or d a little s++ be=e y\r ev5+ meal4 ,y\r ev5+ meal %\ld be tak5 betwe5 six & eight o'clock1 dep5d+ ^u ! "t ( breakfa/ & lun*4 ,d n =get my sugge/ion = clos+ ! meal ) a little acid fruit4 ,a few sp9al ex]cises1 a walk or a %ort run be=e retir+ c be highly recomm5d$4 ,dur+ ! ev5+1 if conv5i5t1 take an air ba?4 ,take a comb9ation sun ba? & air ba? 9 ! morn+ or at any "t dur+ ! day t is conv5i5t4 ,if y _c take a regul> sun ba? we> light-color$ clo?+ & walk on ! sunny side ( ! /reet :5 outdoors to get ! sun's rays ?r\gh y\r clo?+4 ,take a hot soap-&-wat] ba? once or twice a week4 ,retire e>ly en\gh to awake ?or\ghly refre%$ at prop] ris+ "t )\t ! w>n+ ( an al>m clock4 ,,! ,,end