,,prevent ,,life-,,waste--,,upbuild ,,national ,,vitality ,illustration3 ,,live6 ,,the ,,life ,,extension ,,institute ,,inc4 ,,new ,,york4 ,n4 ,y4 #be ,,west #deth ,,street ,directors ,hon4 ,william ,h4 ,taft ,henry ,h4 ,bowman ,francis ,r4 ,cooley ,robert ,w4 de ,forest ,irving ,fisher ,eugene ,lyman ,fisk ,harold ,a4 ,ley ,elmer ,e4 ,rittenhouse ,charles ,h4 ,sabin ,frank ,a4 ,vanderlip ,,hon4 ,,william ,h4 ,,taft ,chairman1 ,board of ,directors ,,elmer ,e4 ,,rittenhouse ,president ,,gen4 ,w4 ,c4 ,,gorgas ,consultant1 ,sanitation ,,prof4 ,,irving ,,fisher ,chairman1 ,hygiene ,reference ,board ,,eugene ,l4 ,,fisk1 ,m4,d4 ,director of ,hygiene ,,harold ,a4 ,,ley ,vice-president and ,treasurer ,,james ,d4 ,,lennehan ,secretary ,the ,institute was established by a group of scientists1 publicists1 and business men1 who desired to provide a self-supporting central institution of national scope devoted to the science of disease prevention--a responsible and authoritative source from which the public might draw knowledge and inspiration in the great war of civilization against needless sickness and premature death4 ,,life ,,extension ,,institute1 ,inc4 #be ,,west #deth ,,street 33 ,,new ,,york ,,city ,,how ,,to ,,live ,illustration3 ,hon4 ,william ,howard ,taft ,chairman1 ,board of ,directors ,life ,extension ,institute1 ,inc4 ,,copyright ,,moffett ,,studio ,,how ,,to ,,live ,,rules ,,for ,,healthful ,,living ,,based ,,on ,,modern ,,science ,,authorized ,,by ,,and ,,prepared ,,in ,,collaboration ,,with ,,the ,,hygiene ,,reference ,,board ,,of ,,the ,,life ,,extension ,,institute1 ,,inc4 ,,by ,,irving ,,fisher1 ,chairman1 ,,professor ,,of ,,political ,,economy1 ,,yale ,,university ,,and ,,eugene ,,lyman ,,fisk1 ,m4,d41 ,,director ,,of ,,hygiene ,,of ,,the ,,institute ,,ninth ,,edition ,,funk ,,wagnalls ,,company ,,new ,,york ,,and ,,london #aiaf ,,copyright1 #aiae1 ,,by ,,funk ,,wagnalls ,,company 7,printed in the ,united ,states of ,america47 99 99 99 99 99 ,published1 ,october1 #aiae ,second ,edition1 ,november1 #aiae ,third ,edition1 ,december1 #aiae ,fourth ,edition1 ,march1 #aiaf ,fifth ,edition1 ,april1 #aiaf ,sixth ,edition1 ,may1 #aiaf ,seventh ,edition1 ,june1 #aiaf ,eighth ,revised ,edition1 ,september1 #aiaf ,ninth ,edition1 ,september1 #aiaf ,,foreword ,to one who has been an eye-witness of the wonderful achievements of ,american medical science in the conquest of acute communicable and pestilential diseases in those regions of the earth where they were supposed to be impregnably entrenched1 there is the strongest possible appeal in the present rapidly growing movement for the improvement of physical efficiency and the conquest of chronic diseases of the vital organs4 ,through the patient1 intelligent and often heroic work of our army medical men1 and the staff of the ,united ,states ,public ,health ,service1 death-rates supposedly fixed have been cut in half4 ,while it is true that to the public mind there is a more lurid and spectacular menace in such diseases as small-pox1 yellow fever and plague1 medical men and public health workers are beginning to realize that1 with the warfare against such maladies well organized1 it is now time to give attention to the heavy loss from lowered physical efficiency and chronic1 preventable disease1 a loss exceeding in magnitude that sustained from the more widely feared communicable diseases4 ,the insidious encroachment of the chronic diseases that sap the vitality of the individual and impair the efficiency of the race is a matter of increasing importance4 ,the mere extension of human life is not only in itself an end to be desired1 but the well digested scientific facts presented in this volume clearly show that the most direct and effective means of lengthening human life are at the same time those that make it more livable and add to its power and capacity for achievement4 ,many years ago1 ,disraeli1 keenly alive to influences affecting national prosperity1 stated3 ,public ,health is the foundation on which reposes the happiness of the people and the power of a country4 ,the care of the public health is the first duty of a statesman4 ,it may well be claimed that the care of individual and family health is the first and most patriotic duty of a citizen4 ,these are the considerations that have influenced me to co-operate with the life extension movement1 and to commend this volume to the earnest consideration of all who desire authoritative guidance in improving their own physical condition or in making effective the knowledge now available for bringing health and happiness to our people4 ,,wm4 ,h4 ,,taft4 ,new ,haven1 ,june #ab1 #aiae4 ,,preface ,the purpose of this book is to spread knowledge of ,individual ,hygiene and thus to promote the aims of the ,life ,extension ,institute4 ,these may be summarized briefly as3 7#a7 to provide the individual and the physician with the latest and best conclusions on individual hygiene2 7#b7 to ascertain the exact and special needs of the individual through periodic health examinations2 7#c7 to induce all persons who are found to be in need of medical attention to visit their physicians4 ,a sad commentary on the low health-ideals which now exist is that to most people the expression to keep well means no more than to keep out of a sick-bed4 ,hitherto1 the subject-matter of hygiene has been considered in its relation to disease rather than to health4 ,in this manual1 on the other hand1 it is treated in its relation to 7#a7 the preservation of health2 7#b7 the improvement in the physical condition of the individual1 and 7#c7 the increase of his vitality4 ,in short1 the objects of the manual are positive rather than negative4 ,it aims to include every practical procedure that1 according to the present state of our knowledge1 an athlete needs in order to make himself superbly fit1 or that a mental worker needs in order to keep his wits sharpened to a razor-edge4 ,for this reason some suggestions1 which might otherwise be regarded as of minor importance1 have been included and emphasized4 ,while it is true that a moderate infraction of some of the minor rules of health is not inconsistent with maintaining good health in the sense of keeping out of a sick-bed1 such infraction1 be it ever so moderate1 is utterly inconsistent with good health in the sense of attaining the highest physical and mental efficiency and power4 ,future advances of knowledge will doubtless occasion additions to1 or modifications of1 the conclusions stated herein1 and these will form the subject of subsequent publications by the ,institute4 ,in order that the ,institute may have at its disposal the latest and most authoritative results of scientific investigations1 its ,hygiene ,reference ,board was created4 ,the present book is the first general statement of the conclusions of this ,board after a year of careful consideration4 ,these conclusions are the joint product of the members of the ,board1 with the active co-operation of the ,director of ,hygiene of the ,institute4 ,they may fairly be said to constitute the most authoritative epitome thus far available in the great1 but hitherto neglected1 realm of individual hygiene4 ,the ,chairman of the ,board has exercised the function of editor1 and is responsible for the order and arrangement of the material4 ,friends of the ,institute may help its work by spreading the ideas given in the following pages and by increasing the number of its readers4 ,such profits as may be received by the ,institute from the sale of this book will be devoted to further philanthropic effort by the ,institute4 ,,irving ,,fisher1 ,,eugene ,l4 ,,fisk4 ,new ,york1 ,sept41 #aiae4 ,,contents ,,page ,,introduction #a ,,chapter ,i ,,air ,,section #a4 ,,housing #g #b4 ,,clothing #ad #c4 ,,outdoor ,,living #ah #d4 ,,outdoor ,,sleeping #bj #e4 ,,deep ,,breathing #bd ,,chapter ,,ii ,,food #a4 ,,quantity ,,of ,,food #bh #b4 ,,protein ,,foods #ce #c4 ,,hard1 ,,bulky1 ,,and ,,uncooked ,,foods #dj #d4 ,,thorough ,,mastication #dd ,,chapter ,,iii ,,poisons #a4 ,,constipation #ea #b4 ,,posture #eg #c4 ,,poisons ,,from ,,without #fd #d4 ,,teeth ,,and ,,gums #gh ,,chapter ,,iv ,,activity #a4 ,,work1 ,,play1 ,,rest ,,and ,,sleep #hi #b4 ,,serenity ,,and ,,poise #aje ,,chapter ,v ,,hygiene ,,in ,,general #a4 ,,the ,,fifteen ,,rules ,,of ,,hygiene #aai #b4 ,,the ,,unity ,,of ,,hygiene #aba #c4 ,,the ,,obstacles ,,to ,,hygiene #abf #d4 ,,the ,,possibilities ,,of ,,hygiene #ace #e4 ,,hygiene ,,and ,,civilization #adc #f4 ,,the ,,fields ,,of ,,hygiene #aeg ,,supplementary ,,notes ,,on ,,special ,,subjects #a4 ,,notes ,,on ,,food #aga #b4 ,,notes ,,on ,,overweight ,,and ,,underweight #bab #c4 ,,notes ,,on ,,posture #bba #d4 ,,notes ,,on ,,alcohol #bbg #e4 ,,notes ,,on ,,tobacco #bej #f4 ,,avoiding ,,colds #bgb #g4 ,,signs ,,of ,,increase ,,of ,,the ,,degenerative ,,diseases #bha #h4 ,,comparison ,,of ,,degenerative ,,tendencies ,,among ,,nations #bhf #i4 ,,eugenics #bic ,,index #cbe ,,hygiene ,,reference ,,board ,,of ,,the ,,life ,,extension ,,institute1 ,inc4 ,,irving ,,fisher1 ,chairman ,professor of ,political ,economy ,yale ,university ,statistics ,,william ,j4 ,,harris1 ,federal ,trade ,commission1 ,united ,states ,government4 ,,cressy ,l4 ,,wilbur1 ,m4,d41 ,director1 ,division of ,vital ,statistics1 ,dept4 of ,health1 ,state of ,new ,york4 ,,walter ,f4 ,,willcox1 ,professor of ,economics and ,statistics1 ,cornell ,university4 ,public ,health ,administration ,,hermann ,m4 ,,biggs1 ,m4,d41 ,commissioner of ,health1 ,state of ,new ,york4 ,,rupert ,,blue1 ,m4,d41 ,surgeon ,general1 ,u4 ,s4 ,public ,health ,service4 ,h4 ,m4 ,,bracken1 ,m4,d41 ,secretary ,board of ,health1 ,state of ,minnesota4 ,j4 ,b4 ,,gregg ,,custis1 ,president ,board of ,medical ,supervisors1 ,district of ,columbia4 ,,samuel ,g4 ,,dixon1 ,m4,d41 ,commissioner of ,health1 ,state of ,pennsylvania4 ,,oscar ,,dowling1 ,m4,d41 ,president ,board of ,health1 ,state of ,louisiana4 ,,john ,s4 ,,fulton1 ,m4,d41 ,secretary ,dept4 of ,health1 ,state of ,maryland4 ,s4 ,s4 ,,goldwater1 ,m4,d41 ,supt41 ,mt4 ,sinai ,hospital1 ,new ,york4 ,,william ,c4 ,,gorgas1 ,major ,general ,u4 ,s4 ,army4 ,,calvin ,w4 ,,hendrick1 ,chief ,engineer1 ,sewerage ,commission of ,baltimore4 ,j4 ,n4 ,,hurty1 ,m4,d41 ,secretary ,board of ,health1 ,state of ,indiana4 ,w4 ,s4 ,,rankin1 ,m4,d41 ,secretary and ,treasurer1 ,board of ,health1 ,state of ,north ,carolina4 ,,theo4 ,b4 ,,sachs1 ,m4,d41 ,president ,the ,chicago ,tuberculosis ,institute4 ,,joseph ,w4 ,,schereschewsky1 ,m4,d41 ,u4 ,s4 ,public ,health ,service4 ,,guilford ,h4 ,,sumner1 ,m4,d41 ,secretary--,executive ,officer1 ,dept4 of ,health and ,medical ,examiners1 ,state of ,iowa4 ,,george ,c4 ,,whipple1 ,professor ,sanitary ,engineering1 ,harvard ,university4 ,c4 ,e4 ,a4 ,,winslow1 ,professor of ,public ,health1 ,yale ,medical ,school4 ,medicine and ,surgery ,,lewellys ,f4 ,,barker1 ,m4,d41 ,professor of ,medicine1 ,johns ,hopkins ,university4 ,,george ,,blumer1 ,m4,d41 ,dean ,tale ,medical ,school4 ,,george ,w4 ,,crile1 ,m4,d41 ,professor ,clinical ,surgery1 ,western ,reserve ,university4 ,,david ,l4 ,,edsall1 ,m4,d41 ,professor ,clinical ,medicine1 ,harvard ,university4 ,,henry1 ,b4 ,,favill1 ,m4,d41 ,professor ,clinical ,medicine1 ,rush ,medical ,college4 ,j4 ,h4 ,,kellogg1 ,m4,d41 ,superintendent ,battle ,creek ,sanitarium4 ,s4 ,,adolphus ,,knopf1 ,m4,d41 ,professor of ,medicine1 ,department of ,phthisiotherapy1 ,new ,york ,post ,graduate ,medical ,school4 ,,william ,j4 ,,mayo1 ,m4,d41 ,ex-,president ,american ,medical ,association4 ,,victor ,c4 ,,vaughan1 ,m4,d41 ,dean1 ,dept4 of ,medicine and ,surgery1 ,university of ,michigan1 ,ex-,president ,american ,medical ,association4 ,,hugh ,,hampton ,,young1 ,m4,d41 ,assoc4 ,professor of ,urological ,surgery1 ,johns ,hopkins ,university and ,hospital4 ,chemistry1 ,bacteriology1 ,pathology1 ,physiology1 ,biology ,,john ,f4 ,,anderson1 ,m4,d41 ,director ,hygienic ,laboratory1 ,united ,states ,government4 ,,henry ,g4 ,,beyer1 ,m4,d41 ,medical ,director1 ,u4 ,s4 ,navy4 ,,walter ,b4 ,,cannon1 ,m4,d41 ,professor of ,physiology1 ,harvard ,university4 ,,russell ,h4 ,,chittenden1 ,professor of ,physiological ,chemistry1 ,director ,sheffield ,scientific ,school1 ,yale ,university4 ,,otto ,,folin1 ,professor of ,biological ,chemistry1 ,harvard ,medical ,school4 ,m4 ,e4 ,,jaffa1 ,m4,s41 ,professor of ,nutrition1 ,university of ,california4 ,,lafayette ,b4 ,,mendel1 ,professor of ,physiological ,chemistry1 ,sheffield ,scientific ,school1 ,yale ,university4 ,,richard ,m4 ,,pearce1 ,m4,d41 ,professor of ,research ,medicine1 ,university of ,pennsylvania4 ,,mazyck ,p4 ,,ravenel1 ,m4,d41 ,director ,laboratory of ,hygiene1 ,professor of ,preventive ,medicine and ,bacteriology1 ,university of ,missouri4 ,,leo ,p4 ,,rettger1 ,professor of ,bacteriology and ,hygiene1 ,sheffield ,scientific ,school1 ,yale ,university4 ,m4 ,j4 ,,rosenau1 ,m4,d41 ,professor of ,preventive ,medicine1 ,harvard ,medical ,school4 ,,william ,t4 ,,sedgwick1 ,professor of ,biology and ,public ,health1 ,massachusetts ,institute of ,technology4 ,,henry ,c4 ,,sherman1 ,professor of ,food ,chemistry1 ,columbia ,university4 ,,theobald ,,smith1 ,m4,d41 ,director ,division of ,animal ,pathology1 ,rockefeller ,institute for ,medical ,research4 ,,charles ,w4 ,,stiles1 ,m4,d41 ,u4 ,s4 ,public ,health ,service2 ,scientific ,secretary ,international ,health ,commission4 ,a4 ,e4 ,,taylor1 ,m4,d41 ,professor ,physiological ,chemistry1 ,university of ,pennsylvania4 ,,william ,h4 ,,welch1 ,m4,d41 ,professor of ,pathology1 ,johns ,hopkins ,university2 ,president ,board of ,health1 ,state of ,maryland4 ,eugenics ,,alexander ,,graham ,,bell1 ,m4,d41 ,board of ,scientific ,directors1 ,eugenics ,record ,office4 ,c4 ,b4 ,,davenport1 ,director ,carnegie ,station for ,experimental ,evolution2 ,director ,eugenics ,record ,office4 ,,david ,,starr ,,jordan1 ,chancellor ,leland ,stanford ,junior ,university2 ,chief ,director ,world ,peace ,foundation4 ,,elmer ,e4 ,,southard1 ,m4,d41 ,professor of ,neuropathology1 ,harvard ,medical ,school2 ,pathologist to ,massachusetts ,state ,board of ,insanity4 ,organized ,philanthropy ,,mrs4 ,s4 ,s4 ,,crockett1 ,ex-,chairman ,committee on ,health1 ,general ,federation of ,women's ,clubs4 ,,henry ,w4 ,,farnam1 ,professor of ,economics1 ,yale ,university4 ,,lee ,k4 ,,frankel1 #fth ,vice-,president and ,head of ,welfare ,department1 ,metropolitan ,life ,insurance ,company4 ,,luther ,h4 ,,gulick1 ,m4,d41 ,president ,camp ,fire ,girls of ,america4 ,,thomas ,n4 ,,hepburn1 ,m4,d41 ,secretary ,connecticut ,society for ,social ,hygiene4 ,,wickliffe ,,rose1 ,director ,international ,health ,commission4 ,,wm4 ,,jay ,,schieffelin1 ,chairman ,executive ,committee1 ,committee of ,one ,hundred on ,national ,health4 ,,major ,,louis ,,livingston ,,seaman1 ,m4,d41 ,president ,the ,china ,society4 ,,william ,f4 ,,snow1 ,m4,d41 ,general ,secretary1 ,the ,american ,social ,hygiene ,association1 ,inc4 ,,lawrence ,,veiller1 ,secretary and ,director1 ,national ,housing ,association4 ,educational ,,samuel ,,hopkins ,,adams1 ,author4 ,w4 ,h4 ,,burnham1 ,professor of ,pedagogy and ,school ,hygiene1 ,clark ,university4 ,,charles ,h4 ,,castle1 ,m4,d41 ,editor ,lancet ,clinic4 ,w4 ,a4 ,,evans1 ,m4,d41 ,professor ,sanitary ,science1 ,northwestern ,university ,medical ,school2 ,health ,editor1 ,chicago ,tribune4 ,,burnside ,,foster1 ,m4,d41 ,editor ,st4 ,paul ,medical ,journal4 ,,frederick ,r4 ,,green1 ,m4,d41 ,secretary ,council on ,health and ,public ,instruction1 ,american ,medical ,association4 ,,norman ,,hapgood1 ,editor ,harper's ,weekly4 ,,arthur ,p4 ,,kellogg1 ,managing ,editor1 ,the ,survey4 ,j4 ,n4 ,mc,c,o,r,m,a,c,k1 ,chief ,sanitary ,inspector1 ,board of ,health1 ,state of ,kentucky4 ,m4 ,v4 ,o',,shea1 ,professor of ,education1 ,university of ,wisconsin4 ,,hon4 ,,walter ,h4 ,,page1 ,ambassador to ,england4 ,,george ,h4 ,,simmons1 ,m4,d41 ,editor ,journal ,american ,medical ,association4 ,,harvey ,w4 ,,wiley1 ,m4,d41 ,director ,bureau of ,foods1 ,sanitation and ,health1 ,good ,housekeeping ,magazine4 ,,henry ,,smith ,,williams1 ,m4,d41 ,author4 ,industrial ,hygiene ,,john ,b4 ,,andrews1 ,secretary ,american ,association for ,labor ,legislation4 ,,thomas ,,darlington1 ,m4,d41 ,secretary ,american ,iron and ,steel ,institute4 ,,norman ,e4 ,,ditman1 ,m4,d41 ,trustee1 ,american ,museum of ,safety4 ,,george ,m4 ,,kober1 ,m4,d41 ,dean ,medical ,school of ,georgetown ,university4 ,w4 ,,gilman ,,thompson1 ,m4,d41 ,professor of ,medicine1 ,cornell ,university ,medical ,school4 ,,william ,h4 ,,tolman1 ,director ,the ,american ,museum of ,safety4 ,mouth ,hygiene ,w4 ,g4 ,,ebersole1 ,m4,d41 ,d4,d4,s41 ,secretary-,treasurer1 ,the ,national ,mouth ,hygiene ,association4 ,,alfred ,c4 ,,fones1 ,d4,d4,s41 ,chairman ,dental ,committee1 ,bridgeport ,board of ,health4 ,physical ,training ,,wm4 ,g4 ,,anderson1 ,m4,d41 ,director ,gymnasium1 ,yale ,university4 ,,george ,j4 ,,fisher1 ,m4,d41 ,secretary ,international ,committee1 ,y4 ,m4 ,c4 ,a4 ,r4 ,,tait ,,mckenzie1 ,m4,d41 ,professor of ,physical ,education and ,director of the ,department1 ,university of ,pennsylvania4 ,,edward ,a4 ,,rumely1 ,m4,d41 ,president ,the ,interlaken ,school4 ,,dudley ,a4 ,,sargent1 ,m4,d41 ,director ,gymnasium1 ,harvard ,university4 ,,prof4 ,,alonzo ,a4 ,,stagg1 ,director ,gymnasium1 ,university of ,chicago4 ,,thomas ,a4 ,,storey1 ,m4,d41 ,professor of ,hygiene1 ,college of the ,city of ,new ,york4 ,foreign ,advisory ,board ,,austria ,,ludwig ,,teleky1 ,m4,d41 ,department of ,social ,medicine1 ,vienna ,university4 ,,canada ,,john ,,george ,,adami1 ,m4,d41 ,professor of ,pathology and ,bacteriology1 ,mc,gill ,university1 ,montreal4 ,,england ,,sir ,,thomas ,,oliver1 ,professor of ,physiology1 ,durham ,university4 ,,france ,,armand ,,gautier1 ,m4,d41 ,professor of ,chemistry1 ,faculty of ,medicine1 ,paris4 ,,germany ,,prof4 ,,dr4 ,,karl ,,fl,,gge1 ,director ,hygienic ,institute1 ,berlin4 ,,italy ,,leonardo ,,bianchi1 ,professor of ,psychiatry1 ,university of ,naples4 ,,japan ,,prof4 ,,dr4 ,s4 ,,kitasato1 ,chief of the ,kitasato ,institute for ,infectious ,diseases1 ,tokyo4 ,,russia ,,ivan ,,petrovic ,,pavlov1 ,prof4 of ,physiology1 ,imperial ,military ,academy of ,medicine1 ,petrograd4 ,,portraits ,,of ,,members ,,of ,,the ,,hygiene ,,reference ,,board ,illustration3 ,dr4 ,lewellys ,f4 ,barker ,illustration3 ,dr4 ,john ,f4 ,anderson ,illustration3 ,dr4 ,hermann ,m4 ,biggs ,illustration3 ,dr4 ,alexander ,graham ,bell ,illustration3 ,dr4 ,william ,g4 ,anderson ,illustration3 ,dr4 ,john ,b4 ,andrews ,illustration3 ,samuel ,hopkins ,adams ,illustration3 ,prof4 ,w4 ,h4 ,burnham ,illustration3 ,prof4 ,russell ,h4 ,chittenden ,illustration3 ,dr4 ,george ,w4 ,crile ,illustration3 ,dr4 ,rupert ,blue ,illustration3 ,dr4 ,chas4 ,h4 ,castle ,illustration3 ,dr4 ,george ,blumer ,illustration3 ,mrs4 ,s4 ,s4 ,crockett ,illustration3 ,dr4 ,samuel ,g4 ,dixon ,illustration3 ,prof4 ,henry ,w4 ,farnam ,illustration3 ,dr4 ,w4 ,a4 ,evans ,illustration3 ,dr4 ,c4 ,b4 ,davenport ,illustration3 ,dr4 ,w4 ,g4 ,ebersole ,illustration3 ,dr4 ,norman ,e4 ,ditman ,illustration3 ,dr4 ,oscar ,dowling ,illustration3 ,dr4 ,eugene ,l4 ,fisk ,illustration3 ,dr4 ,otto ,folin ,illustration3 ,dr4 ,george ,j4 ,fisher ,illustration3 ,prof4 ,irving ,fisher ,illustration3 ,dr4 ,alfred ,c4 ,fones ,illustration3 ,dr4 ,burnside ,foster ,illustration3 ,dr4 ,henry ,b4 ,favill ,illustration3 ,dr4 ,luther ,h4 ,gulick ,illustration3 ,mr4 ,norman ,hapgood ,illustration3 ,mr4 ,lee ,k4 ,frankel ,illustration3 ,gen4 ,wm4 ,c4 ,gorgas ,illustration3 ,dr4 ,frederick ,r4 ,green ,illustration3 ,dr4 ,s4 ,s4 ,goldwater ,illustration3 ,dr4 ,john ,s4 ,fulton ,illustration3 ,dr4 ,j4 ,h4 ,kellogg ,illustration3 ,dr4 ,s4 ,adolphus ,knopf ,illustration3 ,dr4 ,j4 ,n4 ,hurty ,illustration3 ,chancellor ,david ,starr ,jordan ,illustration3 ,prof4 ,m4 ,e4 ,jaffa ,illustration3 ,mr4 ,calvin ,w4 ,hendrick ,illustration3 ,mr4 ,william ,j4 ,harris ,illustration3 ,hon4 ,walter ,h4 ,page ,illustration3 ,dr4 ,geo4 ,m4 ,kober ,illustration3 ,dr4 ,j4 ,n4 ,mc,cormack ,illustration3 ,prof4 ,lafayette ,b4 ,mendel ,illustration3 ,dr4 ,w4 ,s4 ,rankin ,illustration3 ,mr4 ,edward ,bunnell ,phelps ,illustration3 ,prof4 ,r4 ,tait ,mc,kenzie ,illustration3 ,dr4 ,dudley ,a4 ,sargent ,illustration3 ,dr4 ,m4 ,j4 ,rosenau ,illustration3 ,prof4 ,leo4 ,f4 ,rettger ,illustration3 ,mr4 ,wickliffe ,rose ,illustration3 ,dr4 ,theodore ,b4 ,sachs ,illustration3 ,dr4 ,edward ,a4 ,rumely ,illustration3 ,prof4 ,mazyck ,p4 ,ravenel ,illustration3 ,dr4 ,j4 ,w4 ,schereschewsky ,illustration3 ,dr4 ,wm4 ,jay ,schieffelin ,illustration3 ,dr4 ,elmer ,e4 ,southard ,illustration3 ,prof4 ,alonzo ,a4 ,stagg ,illustration3 ,major ,louis ,l4 ,seaman ,illustration3 ,dr4 ,w4 ,f4 ,snow ,illustration3 ,prof4 ,a4 ,e4 ,taylor ,illustration3 ,dr4 ,chas4 ,w4 ,stiles ,illustration3 ,dr4 ,victor ,c4 ,vaughan ,illustration3 ,dr4 ,thomas ,a4 ,storey ,illustration3 ,prof4 ,george ,c4 ,whipple ,illustration3 ,dr4 ,william ,h4 ,tolman ,illustration3 ,prof4 ,walter ,e4 ,willcox ,illustration3 ,dr4 ,henry ,smith ,williams ,illustration3 ,dr4 ,cressy ,l4 ,wilbur ,illustration3 ,prof4 ,c4 ,e4 ,a4 ,winslow ,illustration3 ,dr4 ,hugh ,young ,illustration3 ,dr4 ,harvey ,w4 ,wiley ,,how ,,to ,,live ,,introduction ,the purpose of the ,life ,extension ,institute embraces the extension of human life1 not only as to length1 but also1 if we may so express it1 as to breadth and depth4 ,it endeavors to accomplish this purpose in many ways1 but especially through individual hygiene4 ,thoroughly carried out1 individual hygiene implies high ideals of health1 strength1 endurance1 symmetry1 and beauty2 it enormously increases our capacity to work1 to be happy1 and to be useful2 it develops1 not only the body1 but the mind and the heart2 it ennobles the man as a whole4 ,sidenote3 ,medieval ,ideals ,we in ,america inherit1 through centuries of ,european tradition1 the medieval indifference to the human body1 often amounting to contempt4 ,this attitude was a natural outgrowth of the theological doctrine that the flesh is in league with the devil and so is the enemy of the soul4 ,in the ,middle ,ages saintliness was often associated with sickliness4 ,artists1 in portraying saints1 often chose as their models pale and emaciated consumptives4 ,we are beginning to cut loose from this false tradition and are working toward the establishment of more wholesome ideals4 ,it is probably true1 for instance1 that the man or the woman who is unhealthy is now handicapped in opportunities for marriage1 which may be considered an index to the ideals of society4 ,sidenote3 ,the ,present ,health ,movement ,a great health movement is sweeping over the entire world4 ,hygiene has repudiated the outworn doctrine that mortality is fatality and must exact year after year a fixed and inevitable sacrifice4 ,it aims instead to set free human life by applying modern science4 ,science1 which has revolutionized every other field of human endeavor1 is at last revolutionizing the field of health conservation4 ,sidenote3 ,medical ,practise ,the practise of medicine1 which for ages has been known as the healing art1 is undergoing a gradual but radical revolution4 ,this is due to the growing realization that an ounce of prevention is worth a pound of cure4 ,as teachers and writers on hygiene1 as trainers for college athletes1 as advisers for the welfare departments of large industrial plants1 and in many other directions1 physicians are finding fields for practising preventive medicine4 ,even the family physician is in some cases being asked by his patients to keep them well instead of curing them after they have fallen sick4 ,furthermore1 the preventive methods of modern medicine are being applied by the people themselves1 as witness the great vogue to-day of sleeping out of doors2 the popularity1 not always deserved1 of health foods and drinks2 the demand for uncontaminated water supplies1 certified milk1 inspected meat and pure foods generally2 the world-wide movement against alcohol1 and the legislation to correct wrong conditions of labor and to safeguard the laborer4 ,labor itself to-day is being held in honor1 and idleness in dishonor4 ,ideals are being shifted from those of leisure to those of service4 ,work was once considered simply a curse of the poor4 ,the real gentleman was supposed to be one who was able to live without it4 ,the king1 who set the styles1 was envied because he did not have to work1 but had innumerable people to do work for him4 ,his ability to work1 his efficiency1 his endurance1 were the last things to which he gave consideration4 ,to-day kings1 emperors1 presidents are trying to find out how they can keep in the fittest condition and accomplish the greatest possible amount of work4 ,even among society women1 some kind of work is now the thing4 ,sidenote3 ,high ,ideals ,one of the most satisfying tasks for any man or woman to-day is to take part in this movement toward truer ideals of perfect manhood and womanhood4 ,our ,american ideals1 though improving1 are far inferior to those1 for instance1 of ,sweden2 and these1 in turn1 are not yet worthy to be compared with those of ancient ,greece1 still preserved for our admiration in imperishable marble4 ,with our superior scientific knowledge1 our health ideals ought1 as a matter of fact1 to excel those of any other age4 ,they should not stop with the mere negation of disease1 degeneracy1 delinquency1 and dependency4 ,they should be positive and progressive4 ,they should include the love of a perfect muscular development1 of integrity of mental and moral fiber4 ,there should be a keen sense of enjoyment of all life's activities4 ,as ,william ,james once said1 simply to live1 breathe and move should be a delight4 ,the thoroughly healthy person is full of optimism2 he rejoiceth like a strong man to run a race4 ,we seldom see such overflowing vitality except among children4 ,when middle life is reached1 or before1 our vital surplus has usually been squandered4 ,yet it is in this vital surplus that the secret of personal magnetism lies4 ,vital surplus should not only be safeguarded1 but accumulated4 ,it is the balance in the savings bank of life4 ,our health ideals must not stop at the avoidance of invalidism1 but should aim at exuberant and exultant health4 ,they should savor not of valetudinarianism1 but of athletic development4 ,our aim should be not to see how much strain our strength can stand1 but how great we can make that strength4 ,with such an aim we shall1 incidentally and naturally1 find ourselves accomplishing more work than if we aimed directly at the work itself4 ,moreover1 when such ideals are attained1 work instead of turning into drudgery tends to turn into play1 and the hue of life seems to turn from dull gray to the bright tints of well-remembered childhood4 ,in short1 our health ideals should rise from the mere wish to keep out of a sick bed to an eagerness to become a well-spring of energy4 ,only then can we realize the intrinsic wholesomeness and beauty of human life4 ,,chapter ,i ,,air ,section ,i--,housing ,air is the first necessity of life4 ,we may live without food for days and without water for hours2 but we cannot live without air more than a few minutes4 ,our air supply is therefore of more importance than our water or food supply1 and good ventilation becomes the first rule of hygiene4 ,living and working rooms should be ventilated both before occupancy and while occupied4 ,it must be remembered that the mere construction of the proper kind of buildings does not insure ventilation4 ,we may have model dwellings1 with ideal window-space and ventilating apparatus1 but unless these are actually used1 we do not benefit thereby4 ,sidenote3 ,features of ,ventilation ,the most important features of ventilation are motion1 coolness1 and the proper degree of humidity and freshness4 ,sidenote3 ,drafts ,there is an unreasonable prejudice against air in motion4 ,a gentle draft is1 as a matter of fact1 one of the best friends which the seeker after health can have4 ,of course1 a strong draft directed against some exposed part of the body1 causing a local chill for a prolonged time1 is not desirable2 but a gentle draft1 such as ordinarily occurs in good ventilation1 is extremely wholesome4 ,sidenote3 ,air and ,catching ,colds ,it goes without saying that persons unaccustomed to ventilation1 and consequently over-sensitive to drafts1 should avoid over-exposure while they are in process of changing their habits4 ,but after even a few days of enjoyment of air in motion1 with cautious exposure to it1 the likelihood of cold is greatly diminished2 and persons who continue to make friends with moving air soon become almost immune to colds4 ,the popular idea that colds are derived from drafts is greatly exaggerated4 ,a cold of any kind is usually a catarrhal disease of germ origin1 to which a lowered vital resistance is a predisposing cause4 ,the germs are almost always present in the nose and throat4 ,it is exposure to a draft plus the presence of germs and a lowered resistance of the body which produces the usual cold4 ,army men have often noted that as long as they are on the march and sleep outdoors1 they seldom or never have colds1 but they develop them as soon as they get indoors again4 ,see ,,supplementary ,,notes1 ,avoiding ,colds4 ,of course1 one must always use common sense and never grow foolhardy4 ,it is never advisable that a person in a perspiration should sit in a strong draft4 ,sidenote3 ,windows ,the best ventilation is usually to be had through the windows4 ,we advise keeping windows open almost always in summer2 and often open in winter4 ,one should have a cross-current of air whenever practicable2 that is1 an entrance for fresh air and an exit for used air at opposite sides of the room4 ,where there can not be such a cross-current1 some circulation can be secured by having a window open both top and bottom4 ,sidenote3 ,window-boards ,in winter1 ventilation is best secured by means of a window-board4 ,this is a board the edge of which rests on the edge of the window-sill1 the ends being attached firmly to the window-frame4 ,it affords a vertical surface three or four inches high and situated three or four inches in front of the window1 so as to deflect the cold air upward when the window is slightly opened4 ,the air will then reach the breathing-zone1 instead of flowing on to the floor and chilling the feet1 which is the usual consequence of opening a window in winter4 ,it seems tragic to think that for lack of some such simple device1 which anyone can make or buy1 there is now an almost complete absence of winter ventilation in most houses4 ,sidenote3 ,air-fans ,air should never be allowed to become stagnant4 ,when there is no natural movement in the air1 it should be put in motion by artificial means4 ,this important method of practising air-hygiene is becoming quite generally available through the introduction of electric currents into dwellings and other buildings and the use of electric fans4 ,even a hand fan is of distinct hygienic value4 ,sidenote3 ,heating ,systems ,a wood or grate fire is an excellent ventilator4 ,a heating-system which introduces warmed new air is better than one acting by direct radiation1 provided the furnace is well constructed and gas-proof4 ,sidenote3 ,cool ,air ,the importance of coolness is almost as little appreciated as the importance of motion4 ,most people enervate themselves by heat1 especially in winter4 ,the temperature of living-rooms and work-rooms should not be above #gj degrees1 and1 for people who have not already lost largely in vigor1 a temperature of #e to #aj degrees lower is preferable4 ,heat is depressing4 ,it lessens both mental and muscular efficiency4 ,among the employes of a large commercial organization in ,new ,york who were examined by the ,life ,extension ,institute1 some of the men in one particular room were suffering from an increase of body temperature and a skin rash4 ,on investigation it was found that the room in which they worked was overheated4 ,there was no special provision for ventilation4 ,a window-board was installed1 with the result that the men recovered and no other cases of skin rash occurred in that room4 ,sidenote3 ,dry air ,as to dryness of air1 there is little which the individual can do except to choose a dry climate in which to live or spend his vacations4 ,unfortunately1 there is not as yet any simple and cheap way of drying house air which is too moist1 as is often the case in warm weather4 ,sidenote3 ,humidity ,in the cold season1 indoor air is often too dry and may be moistened with advantage4 ,this may be done1 to some extent1 by heating water in large pans or open vessels4 ,but for efficient moistening of the air1 either a very large evaporating-surface or steam jets are required4 ,the small open vessels or saucers on which some people rely1 even when located in the air-passages of a hot-air furnace1 have only an infinitesimal influence4 ,vertical wicks of felt with their lower ends in water kept hot by the heating apparatus yield a rapid supply of moisture4 ,evaporation is greatly facilitated if the water or wicks are placed in the current of heated air entering the room4 ,by a suitable construction1 the water may be replenished automatically4 ,in very cold dry weather1 the air-supply of an ordinary medium-sized house requires the addition of not less than #aj gallons of moisture every #bd hours1 and sometimes much more4 ,some authorities doubt any ill effects from extreme dryness4 ,this is a subject yet to be cleared by experimental research4 ,sidenote3 ,freshness ,it is obvious that fresh pure air is preferable to impure air4 ,air may be vitiated by poisonous gases1 by dust and smoke1 or by germs4 ,dust and smoke often go together4 ,lighting by electricity is preferable to lighting by gas1 as some of the gas is liable to escape and vitiate the air4 ,sidenote3 ,tobacco ,smoke ,a very common and at the same time injurious form of air-vitiation is that from tobacco smoke4 ,smoking1 especially in a closed space such as a smoking-room or smoking-car1 vitiates the air very seriously1 for smoker and non-smoker alike4 ,sidenote3 ,dust ,as to dust1 the morbidity and mortality rates in certain occupations1 particularly those known as the dusty trades1 are appreciably and even materially greater than in dustless trades4 ,an accumulation of house-dust should be avoided4 ,the dust should be removed--not by the old-fashioned feather duster which scatters the dust into the air--but by a damp or oiled cloth4 ,dust-catching furniture and hangings of plush1 lace1 etc41 are not hygienic4 ,a carpet-sweeper is more hygienic than a broom1 and a vacuum cleaner is better than a carpet-sweeper4 ,the removable rug is an improvement hygienically over the fixed carpet4 ,sidenote3 ,bacteria ,the bacteria in air ride on the dust-particles4 ,in a clean hospital ward1 when air was agitated by dry sweeping1 the number of colonies of bacteria collected on a given exposure rose twenty-fold1 showing the effect of ordinary broom-sweeping4 ,sidenote3 ,sunlight ,the air we breathe should be sunlit when possible4 ,many of our germ enemies do not long survive in sunlight4 ,section ,,ii--,clothing ,air may be shut out not only by tight houses but also by tight clothes4 ,it follows that the question of clothing is closely related to the question of ventilation4 ,in fact it is a reasonable inference from modern investigations that air-hygiene concerns the skin quite as much as the lungs4 ,therefore the hygiene of clothing assumes a new and hitherto unsuspected importance4 ,a truly healthy skin is not the waxy white which is so common1 but one which glows with color1 just as do healthy cheeks exposed to the open air4 ,sidenote3 ,porous ,clothes ,the hygiene of clothing includes ventilation and freedom from pressure1 moderate warmth1 and cleanliness4 ,loose1 porous underclothes are already coming into vogue4 ,but effective ventilation1 namely such as will allow free access of air to the skin1 requires that our outer clothes--including women's gowns and men's shirts1 vests1 vest-linings1 and coat-linings--should also be loose and porous4 ,here is one of the most important but almost wholly neglected clothing reforms4 ,most linings and many fabrics used in outer clothes are so tightly woven as to be impervious to air4 ,yet porous fabrics are always available1 including porous alpacas for lining4 ,to test a fabric it is only necessary to place it over the mouth and observe whether it is possible or easy to blow the breath through it4 ,sidenote3 ,air-baths ,at times we can enjoy relief from clothing altogether4 ,an air-bath promotes a healthy skin and aids it in the performance of its normal functions4 ,not every one can visit air-bath establishments or outdoor gymnasia or take the modern nude cure by which juvenile consumptives are sometimes treated 7even in winter1 after becoming gradually accustomed to the cold72 but any one can spend at least a little time in a state of nature4 ,both at the time of rising in the morning and upon retiring at night1 there are many things which are usually done while one's clothes are on which could be done just as well while they are off4 ,brushing the teeth1 washing the hands1 shaving1 etc41 necessarily consume some time during which the luxury of an air-bath can be enjoyed4 ,exercises should also be taken at these times4 ,exercising in cold air1 if not too cold1 with clothing removed1 is an excellent means of hardening the skin and promoting good digestion4 ,sidenote3 ,tight ,clothing ,sidenote3 ,shoes ,the constriction from rigid or tight corsets1 belts 7the latter in men as well as in women71 tight neckwear1 garters1 etc41 interferes with the normal functions of the organs which they cover4 ,all such constriction should be carefully avoided4 ,the tight hats generally worn by men check the circulation in the scalp4 ,tight shoes with extremely high heels deform the feet and interfere with their health4 ,the barefoot cure is not always practicable1 but any one can wear broad-toed shoes with a straight inner edge and do his part to help drive pointed toes out of fashion4 ,such a reform should not be so difficult as to rid the women of ,china of their particular form of foot-binding4 ,several anatomical types of shoes1 that is1 shoes made to fit the normal foot instead of to force the foot to fit them1 are now available4 ,in all except cold weather1 low shoes are preferable to high shoes4 ,when possible1 sandals1 now fortunately coming into fashion1 are preferable to shoes1 especially in early childhood 7but the adult1 whose calf-muscles and foot-structure are not often adapted to such foot-gear1 must be cautious in their use lest flat-foot result74 ,sidenote3 ,cottons1 ,linens1 ,woolens ,only the minimum amount of clothing that will secure warmth should be worn4 ,woolens protect most1 but they require the least exercise of the temperature-regulating apparatus of the body4 ,while wool is also highly absorbent of moisture1 it does not give off that moisture quickly enough4 ,hence1 if worn next to the skin1 it becomes saturated with perspiration1 which it long retains to the disadvantage of the skin4 ,consequently woolen clothing is best confined to overcoats and outer garments1 designed especially for cold weather4 ,the underclothes should be made of some better conducting and more quickly drying material1 such as cotton or linen4 ,in winter light linen-mesh and medium wool over that1 or double-deck linen and wool underclothes1 can be worn by those who object to either linen or wool alone4 ,sidenote3 ,color ,as to color1 the more nearly white the clothes the better4 ,this is especially true in summer1 but there is believed to be some advantage in white at all seasons4 ,those who have learned to clothe themselves properly find that they have grown far more independent of changing weather conditions4 ,they do not suffer greatly from extreme summer heat nor extreme winter cold4 ,especially do they note that raw or damp cold days no longer tax their strength4 ,section ,,iii--,outdoor ,living ,sidenote3 ,out-of-door ,air ,but we must not depend altogether on ventilating our houses and our clothes4 ,we must turn our thoughts toward an outdoor life4 ,the air of the best ventilated house is not as good as outdoor air4 ,those who spend much of their lives in the open enjoy the best health and the greatest longevity4 ,it is a great advantage to go into camp in summer and to live in the country as much as possible4 ,climate1 of itself1 is a secondary consideration4 ,not every one can choose the best climate in the world1 and1 after all1 the main advantages of fresh air can be enjoyed in almost any locality4 ,even in a city1 outdoor air is1 under ordinary circumstances1 wonderfully invigorating4 ,sidenote3 ,dampness ,the common prejudice against damp air greatly exaggerates its evils4 ,while moderate dryness of air is advantageous1 it seems nevertheless true that to live in damp1 even foggy1 air out-of-doors is1 in general1 more healthful than to live shut up indoors4 ,sidenote3 ,outdoor ,schools ,observations have shown that the pupils in outdoor and open-window schools are not only kept more healthy but learn more quickly than those in the ordinary schools4 ,it is even claimed that tuberculous children in an outdoor school may make more rapid progress in their studies than the more normal children in a badly ventilated school4 ,parents should insist on fresh air for their children when at school4 ,they should also insist on outdoor playgrounds4 ,sidenote3 ,outdoor ,recreations ,for themselves1 also1 they should not neglect outings1 picnics1 and visits to parks4 ,whenever practicable1 outdoor recreation should be chosen in preference to indoor recreation4 ,sidenote3 ,occupations ,above all1 outdoor occupations should1 when possible1 be chosen in preference to indoor occupations1 such as working on a farm rather than in a factory4 ,it would help solve some of the greatest problems of civilization1 if1 in consequence of an increased liking for outdoor life1 larger numbers of our population should join the back-to-the-farm movement4 ,leaving the country for the city is often disastrous even for the purpose in view1 namely to gain wealth4 ,for wealth gained at the expense of health always proves in the end a bitter joke4 ,the victim proceeds through the rest of his life to spend wealth in pursuit of health4 ,section ,,iv--,outdoor ,sleeping ,unfortunately most people can not live out of doors all of the time1 and many are so situated that they can not even secure ventilation1 granted that they want it4 ,but there is one important part of the twenty-four hours when most people can completely control their own air supply4 ,this is at night4 ,we spend a third of our time in bed4 ,most of us live such confined lives during the day that we should all the more avail ourselves of our opportunities to practise air hygiene at night4 ,sidenote3 ,tuberculosis ,sidenote3 ,well ,persons ,it is the universal testimony of those who have slept out-of-doors that the best ventilated sleeping-room is far inferior in healthfulness to an outdoor sleeping-porch1 open tent1 or window tent 7large enough to include the whole bed74 ,for generations1 outdoor sleeping has occasionally been used as a health measure in certain favorable climates and seasons4 ,but only in the last two decades has it been used in ordinary climates and all the year round4 ,dr4 ,millet1 a ,brockton physician1 began some years ago to prescribe outdoor sleeping for some shoe-factory workmen who were suffering from tuberculosis4 ,as a consequence1 in spite of their insanitary working-places 7where they still continued to work while being treated for tuberculosis71 they often conquered the disease in a few months4 ,it was largely this experience which led to the general adoption1 irrespective of climate1 of outdoor sleeping for the treatment of tuberculosis4 ,the practise has since been introduced for nervous troubles and for other diseases1 including pneumonia4 ,latterly the value of outdoor sleeping for well persons of all classes1 infants and children as well as adults1 has come to be widely recognized4 ,sidenote3 ,vital ,resistance ,outdoor sleeping increases the power to resist disease1 and greatly promotes physical vigor1 endurance1 and working power4 ,sidenote3 ,night ,air ,many people are still deterred from sleeping out by a mistaken fear of night air and of the malaria which they imagine this dreaded night air may bring4 ,to-day we know that malaria is communicated by the bite of the anopheles mosquito and never by the air4 ,the moral of this is not to shut out the night air1 but1 when necessary1 to shut out the mosquito by screens4 ,the experiment has been made of sleeping out-of-doors in screened cages in the most malarial of places and no malarial infection resulted1 though those who were unprotected and were consequently bitten by mosquitoes contracted malaria as usual4 ,the truth is that night air1 especially in cities1 is distinctly purer than day air1 on account of the fact that there is much less traffic at night to stir up dust4 ,sidenote3 ,protection ,from ,cold ,it is very important1 in any sleeping balcony1 to be protected from the wind by a sash on one or two or--in very windy places--three sides4 ,but of course sleeping out-of-doors does not reach its maximum efficiency if there is too much protection1 that is1 if the sleeping-out place is so shut in that very free currents of air are not secured4 ,an outdoor porch really ceases to be an outdoor porch1 when enclosed on four sides4 ,a roll curtain 7preferably rolling from the bottom7 can be arranged on the open side or sides1 to be used in case of storms only4 ,in cold weather a thick mattress1 or two mattresses1 should be used4 ,it is not only what is over the sleeper1 but also what is under him1 that keeps him warm4 ,the body should be warmly clad1 and the head and neck protected by a warm cap or helmet or hood4 ,to prevent the entrance of cold air under the bedclothes1 one or more blankets should be extended at least two feet beyond the head1 with a central slit for the head4 ,early awakening by the light may1 if necessary1 be prevented by touching the eyelids with burnt cork1 or by bandaging the eyes with a black cloth or stocking4 ,sheets should be well warmed in the winter-time before being used4 ,they can easily be warmed with a hot-water bag1 flat-iron1 or soapstone4 ,blankets next to the skin are not hygienic4 ,sidenote3 ,sleeping-tents ,sleeping out is really much easier than most people imagine4 ,in fact1 few1 if any1 of the other cardinal rules of hygiene are so easy to obey4 ,where a sleeping-porch is not available1 an inward window tent can always be had which puts the sleeper practically out-of-doors and at the same time cuts off his tent from the rest of the room4 ,sidenote3 ,outdoor ,tents ,an outdoor tent must be kept well opened4 ,otherwise it fails of its purpose4 ,the common opinion that a tent is ventilated through the meshes of the canvas is erroneous4 ,canvas is a tightly woven fabric and impervious to air4 ,that is why it makes good sails4 ,one of the most modern boys' camps has given up the use of tents altogether1 employing instead open wooden shacks1 because of the difficulty of keeping the tents sufficiently open1 especially in rainy weather4 ,complete directions for convenient out-of-door sleeping will be furnished1 upon application1 by the ,life ,extension ,institute4 ,section ,v--,deep ,breathing ,ordinarily breathing should be unconscious1 but every day deep breathing exercises should be employed4 ,a hundred deep breaths a day is one physician's recipe for avoiding tuberculosis4 ,a ,russian author1 who suffered a nervous breakdown1 found--after trying many other aids to health without success--that a retired life for several months in the mountains in which simple deep-breathing exercises practised systematically every day formed the central theme1 effected a permanent cure4 ,deep breathing is a great resource for people who are shut in most of the day4 ,if they will seize the chance1 whenever it offers1 to step out-of-doors and take a dozen deep breaths1 they can partly compensate for the evils of indoor living4 ,in ordinary breathing only about #aj per cent4 of the lung contents is changed at each breath4 ,in deep breathing a much larger percentage is changed1 the whole lung is forced into action1 and the circulation of the blood in the abdomen is more efficiently maintained1 thus equalizing the circulation throughout the body4 ,the blood-pressure is also favorably influenced1 especially where increased pressure is due to nervous or emotional causes4 ,sidenote3 ,breathing ,exercises ,breathing exercises should be deep1 slow1 rhythmic1 and through the nose1 not through the mouth4 ,a certain ,oriental deep-breathing exercise is particularly valuable to insure slowness and evenness of the breath4 ,it consists of pressing a finger on the side of the nose1 so as to close one nostril1 breathing in through the other nostril1 breathing out of the first nostril in the same manner and then reversing the process4 ,attention to the slight sound of the air1 as it passes through the nose1 enables one to know whether the breathing is regular or is slightly irregular4 ,such breathing exercises can be taken at the rate of three breaths per minute1 and the rate gradually reduced until it is only two or even less per minute4 ,sidenote3 ,muscular ,exercise ,muscular exercises stimulate deep breathing1 and1 in general1 the two should go together4 ,but deep breathing by itself is also beneficial1 if very slow4 ,forced rapid breathing is comparatively valueless1 and indeed may be positively harmful4 ,oxygen is absorbed only according to the demand for it in the body and not according to the supply4 ,sidenote3 ,singing ,singing requires deep breathing1 and is for that and other reasons an excellent hygienic practise4 ,sidenote3 ,mental ,state ,the mode of our breathing is closely related to our mental condition2 either influences the other4 ,agitation makes us catch our breath1 and sadness makes us sigh4 ,conversely1 slow1 even breathing calms mental agitation4 ,it is not without reason that1 in the ,east1 breathing exercises are used as a means of cultivating mental poise and as an aid to religious life4 ,,chapter ,,ii ,,food ,section ,i--,quantity of ,food ,the body has often been compared to a blacksmith's forge1 the lungs being the bellows and food the coal4 ,the comparison is a good one1 for food is actually burned in the body by the aid of the air we breathe4 ,sidenote3 ,calories ,all food is capable of being used as body-fuel and by far the greater part of it is so used4 ,consequently1 food is measured in fuel-units1 called calories4 ,many people eat too much1 that is1 too many calories2 some eat too little1 that is1 too few calories4 ,in both cases the person is usually unaware of the fact1 because he makes the mistake of measuring his food by its weight or bulk4 ,some foods are concentrated1 that is1 contain many calories of food value in a given bulk2 others are bulky1 that is1 contain few calories in a given bulk4 ,for instance1 olive oil is concentrated1 and most vegetables are bulky4 ,a third of an ounce of olive oil contains #ajj calories1 which is as much as is contained in a pound or more of tomatoes1 lettuce1 celery1 cucumbers1 string beans1 asparagus1 or watermelon4 ,it will help to give a picture of food values if1 before going further1 we note how much it takes of some of the common foods to make a given amount of food value1 say #ajj calories4 ,it is surprising in how many cases the ordinary amount of food served at table happens to contain about #ajj calories4 ,we find #ajj calories in a small lamb chop 7weighing about an ounce72 in a large egg 7about #b ounces72 in a small side-dish of baked beans 7about #c ounces72 in #a cubic inches of cheese 7about an ounce72 in an ordinary side-dish of sweet corn 7about #c ounces72 in one large-sized potato 7if baked1 about #c ounces2 if boiled1 about #d ounces72 in an ordinary thick slice of bread 7about #a ounces72 in one shredded wheat biscuit 7about an ounce72 in a very large dish of oatmeal 7about #f ounces72 in a small piece of sponge-cake 7about an ounce72 in a third of an ordinary piece of pie 7about #a ounces72 in three teaspoonfuls or #a lumps of sugar 7about #a ounce72 in a dozen peanuts 7about of an ounce72 in eight pecans 7about an ounce72 in four prunes 7about #a ounce72 in two apples 7about #g ounces72 in a large banana 7about #d ounces7 in half a cantaloup 7about #i ounces72 in seven olives 7about #a ounces72 in a very large orange 7about #aj ounces72 in an ordinary pat of butter 7about an ounce72 in a quarter of a glass of cream 7about #b ounces72 in a small glass of milk 7about #e ounces74 7,see ,,supplementary ,,notes for ,table of ,food ,values47 ,the ordinary sedentary man needs about #b1ejj calories per day4 ,but the larger the person 7provided the bulk is due to muscle and active tissue and not to fat7 or the more muscular the work he does1 the more food he needs4 ,it has been found that the number and activity of cells forming the organs and muscles and blood affect the food requirement4 ,sidenote3 ,favorable ,weight ,life insurance experience has clearly shown that weight1 especially in relation to age1 is an important factor in influencing longevity4 ,except in the earlier ages of life1 overweight 7reckoned relatively to the average for that age7 is a more unfavorable condition1 in its influence on longevity1 than underweight4 ,the question of whether an individual is really underweight or overweight can not be determined solely by the life insurance tables4 7,see ,,supplementary ,,notes1 ,influence of ,build on ,longevity47 ,some types who are of average weight according to the table1 may be either underweight or overweight when considered with regard to their framework and general physical structure4 ,nevertheless1 it should be remembered that notwithstanding the effort of life insurance companies to carefully select the favorable types of overweight and underweight1 the mortality experience on youthful underweights has been unfavorable1 and the mortality experience on middle aged and elderly overweights has been decidedly unfavorable4 ,the lowest mortality is found among those who average1 as a group1 a few pounds over the average weight before age #ce1 and a few pounds under the average weight after age #ce4 ,that is1 after the age of #ce1 overweight is associated with an increasingly high death rate1 and at middle life it becomes a real menace to health1 either by reason of its mere presence as a physical handicap or because of the faulty living habits that are often responsible for its development4 ,sidenote3 ,overweight ,if there is a family tendency to overweight1 one should begin early to form habits that will check this tendency4 ,if considerable overweight is already present1 caution is necessary in bringing about a reduction4 ,barring actual disease1 this can usually be done without drugs if the person will be persevering and faithful to a certain regime4 ,constant vigilance is necessary1 yet it is worth while when one considers the inconvenience as well as the menace of obesity4 ,after the age of #ce1 #ae to #bj pounds over the average weight should prompt one to take careful measures for reducing weight4 ,habits should be formed that will keep the weight down automatically1 instead of relying upon intermittent attempts that are more than likely to fail4 ,no matter how well one feels1 one should take steps to keep out of the class that life insurance companies have found to be undesirable as risks4 ,sidenote3 ,accessories ,one reason why many people eat great quantities of food without realizing it1 is the common delusion that many articles such as candy1 fruits1 nuts1 peanuts1 popcorn1 often eaten between meals1 do not count4 ,another common oversight is to overlook accessories1 such as butter and cream1 which may contain more actual food value than all the rest of a meal put together4 ,ice-cream and other desserts also have more food value than is usually realized4 ,nature counts every calory very carefully4 ,if the number of calories taken in exceeds the number used by the body 7or excreted unused71 the excess accumulates in fat or tissue4 ,thus1 if some #c1jjj calories are taken in each day and the calories used up or excreted are only #b1hjj1 then #bjj must be retained and accumulated in the body4 ,sidenote3 ,underweight ,a person who is not heavy enough can usually gain weight by following the general rules of hygiene1 especially in the matter of increasing the fuel or energy foods4 ,but he should not force himself to eat beyond his natural capacity to digest and assimilate the food1 while overfatigue and exhausting physical exertion should be carefully avoided4 ,sidenote3 ,diet in ,middle ,life ,as age advances1 the consumption of meat and all flesh foods should be decreased and that of fruit and vegetables1 especially those of bulky character and low food value1 such as lettuce1 tomatoes1 carrots1 turnips1 salsify1 oyster-plant1 watercress1 celery1 parsnips1 should be increased4 ,sidenote3 ,diet in ,hot ,weather ,generally the quantity of food should be slightly decreased in hot weather1 when fewer calories are needed to sustain the heat of the body4 ,in particular1 less meat should be eaten in the summer1 on account of what is called the specific dynamic action of protein1 that is1 the special tendency of meats and like foods to produce immediate heat4 ,each individual must decide for himself what is the right amount of food to eat4 ,in general1 that amount is right which will maintain the most favorable condition of weight4 ,if the weight1 endurance1 and general feeling of well-being are maintained1 one may assume that sufficient food is taken4 ,sidenote3 ,brainwork and ,eating ,it is physical1 not mental work1 which uses up the greater part of our food4 ,the common impression that brain-work or expenditure of mental energy creates a special need for food is erroneous4 ,the sedentary brain-worker often gains weight without eating very much4 ,what he really needs is exercise1 to use up the food1 but if he will not take exercise1 then he should reduce his food even below the small amount on which he gains weight4 ,sidenote3 ,eating ,when ,fatigued ,which meal in the day should be heavy and which light depends largely on one's daily program of work1 the aim being to avoid heavy meals just before heavy work4 ,when very tired it is sometimes advisable to skip a meal or to eat only lightly1 as of fruits and salads4 ,a man who eats heartily when he is very tired is likely to be troubled afterward with indigestion4 7,see ,,supplementary ,,notes for specific directions regarding diet for underweight and overweight47 ,section ,,ii--,protein ,foods ,sidenote3 ,protein1 ,fat1 and ,carbohydrate ,in the last section it was stated that food is fuel4 ,but there is one constituent of food which1 while it can be used as fuel1 is especially fitted for an entirely different purpose1 namely1 to build tissue1 that is1 to serve for the growth and repair of the body4 ,this tissue-building constituent in food is called protein4 ,the two other chief constituents in food are fat and carbohydrate1 the last term embracing what are familiarly known as starch and sugar4 ,fats and carbohydrates are only for fuel and contain carbon as the essential element4 ,protein contains nitrogen as the essential element in tissue-building4 ,the white of egg and the lean of meat afford the most familiar examples of protein4 ,they consist entirely of protein and water4 ,but meat and eggs are not the only foods high in protein4 ,in fact1 most ordinary foods contain more or less protein4 ,the chief exceptions are butter1 oleomargarine1 oil1 lard1 and cream--which consist of fat 7and water7--and sugar1 sirups1 and starch1 which consist of carbohydrate 7and water74 ,sidenote3 ,proportion of ,protein ,foods should be so selected as to give to the ration the right amount of protein1 or repair-foods1 on the one hand1 and of fats and carbohydrates1 or fuel-foods1 on the other4 ,a certain amount of protein is absolutely essential4 ,while1 for a few days1 protein may be reduced to little or nothing without harm1 if the body be long deprived of the needed protein it will waste away and ultimately death will result4 ,therefore1 too little protein would be a worse mistake than too much4 ,the right proportion of protein has been the subject of much controversy4 ,according to what are regarded as the best investigations1 it is generally about #aj per cent4 of the total number of heat-units consumed4 ,this does not1 of course1 mean #aj per cent4 of the total weight nor #aj per cent4 of the total bulk1 but #aj per cent4 of the total nutriment1 that is1 #aj calories of protein out of every #ajj calories of food4 ,sidenote3 ,human ,milk ,most persons in ,america eat much more protein than this4 ,but that #aj calories out of #ajj is not too small an allowance is evidenced by the analysis of human milk4 ,the growing infant needs the maximum proportion of protein4 ,in the dietary of the domestic animals1 the infant's food1 the mother's milk1 is richer in protein than the food of the grown animal4 ,consequently an analysis of human mother's milk affords a clue to the maximum protein suitable for human beings4 ,of this milk #g calories out of every #ajj calories are protein4 ,if all protein were as thoroughly utilized as milk-protein or meat-protein1 #g calories out of #ajj would be ample1 but all vegetable proteins are not so completely available4 ,making proper allowance for this fact1 we reach the conclusion that #aj calories out of every #ajj are sufficient4 ,sidenote3 ,excessive ,use of ,high-,protein ,foods ,a chief and common error of diet consists1 then1 in using too much protein4 ,instead of #aj calories out of every #ajj1 many people in ,america use something like #bj to #cj4 ,that is1 they use more than double what is known to be ample4 ,this excessive proportion of protein is usually due to the extensive use of meat and eggs1 although precisely the same dietetic error is sometimes committed by the excessive use of other high-protein foods such as fish1 shell-fish1 fowl1 cheese1 peas and beans1 or even1 in exceptional cases1 by the use of foods less high in protein when combined with the absence of any foods very low in protein4 ,the idea of reducing the protein in our diet is still new to most people4 ,sidenote3 ,injuries ,from ,over-abundance of ,protein ,prof4 ,rubner of ,berlin1 one of the world's foremost students of hygiene1 said1 in a paper on ,the ,nutrition of the ,people1 read before the recent ,international ,congress on ,hygiene and ,demography3 ,it is a fact that the diet of the well-to-do is not in itself physiologically justified2 it is not even healthful4 ,for1 on account of false notions of the strengthening effect of meat1 too much meat is used by young and old1 and by children1 and this is harmful4 ,but this meat is publicly sanctioned2 it is found in all hotels2 it has become international and has supplanted1 almost everywhere1 the characteristic local culinary art4 ,it has also been adopted in countries where the ,european culinary art was unknown4 ,long ago the medical profession started an opposition to the exaggerated meat diet1 long before the vegetarian propaganda was started4 ,it was maintained that flour foods1 vegetables1 and fruits should be eaten in place of the overlarge quantities of meat4 ,when protein is taken in great excess of the body's needs1 as is usually the case in the diet of ,americans1 added work is given the liver and kidneys1 and their factor of safety may be exceeded4 ,sidenote3 ,animal ,proteins ,flesh food--fish1 shell-fish1 meat1 fowl--when used in great abundance1 are subject to additional objections4 ,they tend to produce an excess of acids1 are very prone to putrefaction1 and contain purins which lead to the production of uric acid4 ,this is especially true of sweetbreads1 liver and kidney4 ,the well-known deficiency in flesh foods of lime often needs to be taken into consideration in the dietary4 ,some of the vegetable foods1 such as peas and beans1 rich in protein1 are likewise not free from objection4 ,their protein is not always easily digested and is1 therefore1 likewise liable to putrefaction4 ,unlike most vegetable foods1 they contain some purins4 ,these foods are1 however1 rich in iron1 which renders them a more valuable source of protein for children and anemic people than meat4 ,also1 an excess of protein is not so likely to be derived from such bulky foods as from meat1 which is a concentrated form of protein4 ,we have spoken thus far only of the needed proportion of protein4 ,the remainder of the diet1 say #ij per cent4 of the calories1 may be divided according to personal preference between fats and carbohydrates in almost any proportion1 provided some amount of each is used4 ,a good proportion is #cj per cent4 fat and #fj per cent4 carbohydrate4 ,section ,,iii--,hard1 ,bulky1 and ,uncooked ,foods ,the wise choice of foods does not consist entirely in balancing the ration as to protein1 fat1 and carbohydrate4 ,sidenote3 ,hard ,foods ,hard foods1 that is1 foods that resist the pressure of the teeth1 like crusts1 toast1 hard biscuits or crackers1 hard fruits1 fibrous vegetables and nuts1 are an extremely important feature of a hygienic diet4 ,hard foods require chewing4 ,this exercises and so preserves the teeth1 and insures the flow of saliva and gastric juice4 ,if the food is not only hard1 but also dry1 it still further invites the flow of saliva4 ,stale and crusty bread is preferable to soft fresh bread and rolls on which so many people insist4 ,the ,igorots of the ,philippines have perfect teeth so long as they live on hard1 coarse foods4 ,but civilization ruins their teeth when they change to our soft foods4 ,sidenote3 ,bulk ,versus ,concentrated ,foods ,most of the ordinary foods lack bulk2 they are too concentrated4 ,for this purpose it is found that we need daily1 at the very least1 an ounce of cellulose1 or woody fiber4 ,this is contained in largest measure in fibrous fruits and vegetables--lettuce1 celery1 spinach1 asparagus1 cabbage1 cauliflower1 corn1 beets1 onions1 parsnips1 squash1 pumpkins1 tomatoes1 cucumbers1 berries1 etc4 ,until recently would-be food reformers have made the mistake of seeking to secure concentrated dietaries1 especially for army rations4 ,it was this tendency that caused ,kipling to say1 compressed vegetables and meat biscuits may be nourishing1 but what ,tommy ,atkins needs is bulk in his inside4 ,sidenote3 ,raw ,foods ,sidenote3 ,vitamins ,cooking is an important art2 but some foods when cooked lose certain small components called vitamins1 which are also found in the skin or coating of grains1 especially rice1 also in yolk of egg1 raw milk1 fresh fruit1 and fresh vegetables1 especially peas and beans4 ,these vitamins are very important to the well-being of the body4 ,their absence is probably responsible for certain diseases1 such as beriberi1 scurvy1 and possibly pellagra1 as well as much ill health of a less definite sort4 ,some raw or uncooked foods1 therefore1 such as lettuce or tomatoes1 celery1 fruits1 nuts1 and milk1 should be used in order to supply these minute and as yet not well-understood substances which are destroyed by the prolonged cooking at the temperature which is employed in order to sterilize canned foods4 ,they are also diminished and often destroyed by ordinary cooking1 except in acid fruits and acid vegetables4 ,sidenote3 ,raw ,milk ,it is true that only very clean milk is entirely safe in an absolutely raw state1 and that heat is usually needed to kill the germs4 ,but this heat1 even at the comparatively low temperature of pasteurization1 has been found to destroy the vitamins that prevent scurvy4 ,orange juice should always be given to infants over one month old who are fed pasteurized milk4 ,not all foods can be taken raw with advantage4 ,most starchy foods1 such as cereals and potatoes and unripe fruit must1 of course1 be cooked in order to be made fit to eat4 ,sidenote3 ,disinfection ,raw foods have dangers of their own in carrying germs and parasites1 and it is extremely advisable that all raw foods should be very thoroughly washed before eating4 ,sidenote3 ,acids and ,inorganic ,salts ,in addition to protein1 fat1 carbohydrate1 and vitamins1 there are other elements which the body requires to maintain chemical equilibrium1 and for the proper maintenance of organic functions4 ,these are the fruit and vegetable acids and inorganic salts1 especially lime1 phosphorus1 and iron4 ,these substances are usually supplied1 in ample amounts1 in a mixed diet1 containing a variety of fruits and vegetables and an adequate amount of milk and cream4 ,potatoes1 feared by some in acid condition 7such as gout71 are actually valuable because of their alkalinity4 ,section ,,iv--,thorough ,mastication ,whether it be from lack of hard foods1 requiring prolonged chewing1 or from the nervous hurry of modern life1 or from other causes1 it is undoubtedly a fact that most people in ,america eat too rapidly4 ,the correction of this habit will go far toward reforming an individual's diet in every way4 ,thorough mastication means masticating up to the point of involuntary swallowing4 ,it does not mean forcibly holding the food in the mouth1 counting the chews1 or otherwise making a bore of eating4 ,it merely means giving up the habit of forcing food down1 and applies to all foods1 even to liquid foods1 which should be sipped4 ,sidenote3 ,evils of ,insufficient ,mastication ,the consequences and evils of insufficient mastication are many1 and may be enumerated as follows3 ,insufficient use of the teeth and jaws 7and hence dental decay as well as other and worse dental evils72 insufficient saliva mixed with the food 7and hence imperfect digestion of the starchy substances72 insufficient subdivision of food by mastication 7and hence slow digestion72 the failure of the taste nerves to telegraph ahead1 as it were1 to the stomach and other digestive organs an intimation of the kind and amount of digestive juices required 7and hence indigestion72 the overseasoning of food to make it relishable even when bolted 7and hence overeating and irritation of the mucous lining72 the excessive use of meat and eggs and like foods1 which can be eaten rapidly with relative impunity1 and the corresponding neglect of other foods1 like bread1 grains1 vegetables1 and salads1 which require more mastication 7and hence intestinal poisoning74 ,sidenote3 ,prolonged ,relish of ,food ,the habit of insufficient mastication is subtle1 because it has become second nature with most of us4 ,to free ourselves of it we must first of all allow plenty of time for our meals and rid our minds of the thought of hurry4 ,a boy's school in which the principal is endeavoring to fight the habit of food-bolting has wisely ordained that no boy may leave the dining-room until a certain hour1 even if he has finished eating long before4 ,in this way the boy soon learns that there is nothing to be gained by fast eating1 and1 in fact1 that the pleasantest way of spending the meal-time is to prolong the relish of the food4 ,it would be well if all of us would adopt a similar rule for ourselves4 ,mr4 ,gladstone did something of the sort and was noted for the slow mastication of his food4 ,latterly ,mr4 ,horace ,fletcher set such a rule for himself1 and revived the interest of the public in the subject4 ,sidenote3 ,the ,first ,three ,mouthfuls ,at first one must give some conscious attention to his efforts to reform2 but if one will merely attend carefully to the first three mouthfuls of a meal1 the slow pace can often be established for the rest of the meal without further thought4 ,sidenote3 ,careful ,tasting ,slow eating is important not merely as a matter of mastication1 but also as a matter of taste and enjoyment4 ,food must have a pleasing taste and flavor and then must be enjoyed in order to be most readily assimilated4 ,sidenote3 ,increased ,enjoyment ,there is a mistaken notion that the hygiene of food means giving up all the things that taste good4 ,while it is true that1 in many cases1 sacrifices have to be made1 the net result of reforming one's diet is not to diminish but to increase the enjoyment of food4 ,in general1 it is extremely unhygienic to eat foods which are not relished4 ,experiments by ,pavlov and others have shown that the taste and enjoyment of food stimulate the flow of digestive juices4 ,sidenote3 ,choosing ,foods ,finally1 slow eating is a great aid in the proper choice of foods4 ,some suggestions have already been given as to the wise choice of foods1 but no rules can be formulated which will completely insure such a choice4 ,even the wisest physiologist can not depend altogether on his knowledge of food values1 while1 to the layman1 the problem is so complicated that his main reliance must be on his own instincts4 ,animals depend exclusively on instinct except when under domestication4 ,civilized man should not and can not altogether depend upon instinct1 but his food instincts are far more keen and correct if he obeys the rule of eating slowly than if he bolts his food4 ,sidenote3 ,good and ,bad ,foods ,in the choice of foods it is as difficult to distinguish absolutely between what are good and bad foods as it is to classify human beings into good and bad4 ,all we can say is that some foods are better than others1 remembering that it is usually more important to be satisfied1 even if the foods are not ideal1 than to be unsatisfied with what in the abstract seem ideal foods4 ,among the best foods for most people are fruits1 potatoes1 nuts 7if well masticated71 milk1 sour milk1 and vegetables4 ,among the worst foods are putrefactive cheeses1 sweetbreads1 liver1 kidneys1 high game or poultry4 ,but a fastidious study of foods will find some faults as well as some virtues in almost any food4 ,the best way to help the ordinary man choose his foods is to advise him to use as much as possible of the better and as little as possible of the worse without attempting to draw a hard and fast line between the good and bad4 ,sidenote3 ,salt1 ,pepper1 ,spices ,salt1 pepper1 and hot condiments should be used very sparingly1 if at all4 ,sidenote3 ,sugar and ,candy ,a great cause of ill health is overuse of sugar in concentrated form1 candy1 etc41 especially by the sedentary4 ,one reason why sugar has a high food value is that it is readily utilized for combustion1 and if taken between meals greatly increases the calories and may lead to overnourishment4 ,sidenote3 ,water with ,meals ,there is1 for normal people1 no objection to drinking a moderate amount of water at meals--say one or two glassfuls--provided it is not taken when food is in the mouth and used for washing it down4 ,sidenote3 ,the ,digestibility of ,so-called ,indigestible ,foods ,the science of dietetics will develop rapidly in the future1 and in a few years it will probably be possible to be more definite than we have been here4 ,at present there is much unknown1 especially as to how far our rules have to be modified for the particular individual4 ,personal idiosyncrasies have to be taken into account4 ,sometimes ,what is one man's meat is another man's poison4 ,on the other hand1 many have mistaken ideas as to their own idiosyncrasies4 ,for instance1 many people think that nuts never agree with them1 when the trouble really is that they do not masticate them properly4 ,many think peanuts indigestible1 not realizing either the importance of mastication or the importance of avoiding over-roasting4 ,the ordinary peanuts are over-roasted4 ,peanuts very slightly roasted and very thoroughly masticated seldom disagree with one4 ,others believe that bananas never agree with them1 when the fact is they eat them too green4 ,the banana vender usually finds that the ignorant public buys his fruit best when its color is an even yellow1 and he puts aside for himself the only bananas ripe and fit to eat1 namely those which are mottled with black4 ,sidenote3 ,avoidance of ,fads ,each individual must use his own intelligence and common sense1 avoiding so far as he can the mistake of following a fad and accepting a theory without sufficient evidence2 and the opposite mistake of accepting as hygienic the customs about him simply because they are customs1 and thus mistaking for fads any conclusions of science which are discordant with current custom4 ,sidenote3 ,necessity of ,medical ,examination ,it is a good idea to consult a physician in regard to one's diet1 and endeavor intelligently to follow his advice and not insist on one's own diet1 selected from the standpoint of mere self-indulgence or custom4 ,moreover1 since many1 without being aware of the fact1 are affected with ,bright's disease1 diabetes1 etc41 in their early stages1 in which dietetic precautions are especially necessary1 it is well1 even for those who are apparently in good health1 to be medically examined as a preliminary to a rearrangement of their diet along the best lines4 ,,chapter ,,iii ,,poisons ,section ,i--,constipation ,if the human body be likened to a steam-engine1 its wastes correspond to the ashes4 ,sidenote3 ,retention of ,body ,wastes ,the injury which comes from the retention of the body's waste products is of the greatest importance4 ,the intestinal contents become dangerous by being too long retained1 as putrefying fecal matter contains poisons which are harmful to the body4 ,abnormal conditions of the intestines are largely responsible for the common headache malady1 and for a generally lowered resistance1 resulting in colds and even more serious ailments4 ,constipation is extremely prevalent1 partly because our diet usually lacks bulk or other needed constituents1 but partly also because we fail to eliminate regularly1 thoroughly1 and often4 ,constipation1 long continued1 is by no means a trifling matter4 ,it represents a constant and cumulative tax which often ends in very serious consequences4 ,sidenote3 ,water-,drinking ,free water-drinking when the stomach is empty1 especially before breakfast1 is beneficial in constipation4 ,free water-drinking at meals may prove constipating4 ,excess of water should be avoided by the very feeble or those suffering from heart trouble or dropsy4 ,sidenote3 ,laxative ,foods ,the best regulators of the bowels are foods4 ,foods should possess sufficient bulk to promote the action of the intestines and should contain a due amount of laxative elements4 ,foods which are especially laxative are prunes1 figs1 most fruits except bananas1 fruit juices1 all fresh vegetables1 especially greens of all sorts1 wheat1 bran1 and the whole grain cereals4 ,oils and fats are also laxative but can not be used in sufficiently large quantities to produce very laxative effects without producing loss of appetite4 ,foods which have the opposite tendency are rice1 boiled milk1 fine wheat-flour in bread1 corn-starch1 white of egg4 ,sidenote3 ,bran and ,agar-,agar ,the use of wheat-bran in cereals1 in bread1 and even in vegetables is a preventive of constipation1 as is also the use of agar-agar1 a ,japanese seaweed product4 ,this is not digested and absorbed1 but acts as a water-carrier and a sweep to the intestinal tract4 ,it should be taken without admixture with laxative drugs4 ,sidenote3 ,mineral ,oils ,paraffin oil is especially good as an intestinal lubricant to assist the food to slip through the intestinal tube at the proper rate of progress1 provided the oil is first freed1 by long-continued shaking with water1 from certain dangerous impurities4 ,many refined preparations are on the market for use in constipation4 ,underweight people should not use these oils unless properly prescribed by a physician4 ,sidenote3 ,avoiding ,drugs ,it is advisable1 in general1 to avoid cathartics except under medical supervision1 since certain drugs are often very harmful when their use is long continued and the longer they are used the more dependent on them the user becomes4 ,laxative drugs1 even mineral waters1 should never be used habitually4 ,sidenote3 ,enemas ,the occasional1 but not habitual1 use of an enema 7with warm water followed always by a second enema of cool water1 to prevent relaxation7 is a temporary expedient4 ,sidenote3 ,massage of the ,colon ,massage of the abdomen1 deep and thorough1 with a creeping movement of the ends of the fingers on the left side of the abdomen from above downward1 also promotes the process of defecation4 ,the normal man and woman should find no difficulty in having complete movements regularly two or three times a day by merely living a reasonable life1 being careful especially to avoid overfatigue1 to include sufficient bulk in the food1 to take regular exercise1 including1 in particular1 breathing exercises1 and to maintain an erect carriage4 ,sidenote3 ,low ,seated ,water ,closets ,high-seated water closets1 so often found in institutions1 hotels and private houses1 often favor constipation1 as they do not permit of the proper physiological attitude in defecation4 ,they prevent the individual from exercising abdominal pressure so essential for this function4 ,such seats should be made much lower than they are1 or the feet should rest on a foot stool1 in order to attain the proper attitude for thorough emptying of the intestine4 ,sidenote3 ,number of ,defecations ,observations on the manlike apes show that they defecate three or four times a day4 ,few of the human family have such ideal movements4 ,millions are conscious of some shortcoming in this regard1 and doubtless millions more suffer from some shortcomings of which they are not conscious4 ,many believe they have free movements when actually they are suffering from a sluggishness in the rectum and other parts of the lower intestine4 ,a rectal examination often reveals unsuspected fecal residues4 ,sidenote3 ,establishing ,proper ,habits ,the natural instinct to defecate1 like many other natural instincts1 is usually deadened by failure to exercise it4 ,civilized life makes it inconvenient to follow this instinct as promptly as1 for instance1 a horse does4 ,the impulse to go to stool1 if neglected even five minutes1 may disappear4 ,there are few health measures more simple and effective than restoring the normal sensitiveness of this important impulse4 ,it may require a few weeks of special care1 during which cold water enemas at night1 following evacuation by paraffin oil injection1 may be needed4 ,it would be an excellent rule to visit the closet immediately after the noon and evening meals1 as faithfully as most people do after the morning meal1 until the reflex is trained to act at those1 the most natural1 times for its action4 ,before leaving the subject of intestinal poisoning1 we may here again mention the importance of avoiding the poisoning which comes from too much protein4 ,this poisoning is probably due largely to the decomposition of protein in the colon4 ,sidenote3 ,use of ,sour ,milk ,one proposed method for reducing this decomposition of protein is through the use of sour milk4 ,lactic acid1 the acid of sour milk1 constitutes a medium in which putrefactive germs do not thrive4 ,hence1 if sufficient sour-milk germs can be kept in the intestines to constantly manufacture lactic acid1 putrefaction will be reduced4 ,but1 as ,professor ,rettger and others have shown1 the mere swallowing of a little sour milk or of sour-milk tablets is seldom sufficient4 ,the good germs swallowed die of starvation before they do much good4 ,to keep them alive and enable them to multiply1 we must feed them4 ,the free use of milk and of milk sugar1 a little raw starch1 or partially cooked cereal such as ,scotch brose 7oatmeal cooked only ten minutes7 will feed the germs4 ,sidenote3 ,evidences of ,injury ,the odor and character of the stools are indicative of the extent to which our diet is injuring us4 ,the odor is less offensive if the diet is low in protein and thoroughly masticated4 ,section ,,ii--,posture ,one of the simplest and most effective methods of avoiding self-poisoning is by maintaining an erect posture4 ,in an erect posture the abdominal muscles tend to remain taut and to afford proper support or pressure to the abdomen1 including the great splanchnic circulation of large blood-vessels4 ,in an habitual slouching posture1 the blood of the abdomen tends to stagnate in the liver and the splanchnic circulation1 causing a feeling of despondency and mental confusion1 headache1 coldness of the hands and feet1 and chronic fatigue or neurasthenia1 and often constipation4 ,a slouching attitude is often the result of disease or lack of vitality2 but it is also a cause4 ,sidenote3 ,the ,consumptive ,stoop ,there is some reason to believe that the consumptive stoop leads to tuberculosis partly through the lowering of resistance resulting from the poisoning produced by a chronically relaxed abdomen4 ,many persons who have suffered for years from the above-named symptoms have been relieved of them after a few weeks of correct posture1 sometimes reenforced by the artificial pressure of an abdominal supporter and by special exercises to strengthen the abdominal muscles4 ,lying face downward with a pillow under the abdomen presses the blood out of the congested splanchnic circulation4 ,sidenote3 ,breathing and ,posture ,breathing exercises are also very useful for correcting the chronic evils of bad posture4 ,exercises taken when lying on the back1 by raising the legs or head1 strengthen the abdominal muscles4 ,slow1 deep breathing1 through the nose1 while lying on the back1 with a weight on the abdomen1 such as a bag of sand--#b to #d lbs4--is beneficial4 ,sidenote3 ,standing and ,walking ,in walking1 the most common error is to slump1 with the shoulders rounded1 the stomach thrust out1 the head thrust forward1 chin up1 and the arms hanging in front of the body4 ,to those who walk or stand in this fashion1 let it be known that this is the habitus enteroptoticus1 or asthenic droop4 ,it is characteristic of those with weak muscular and nervous systems4 ,to set the shoulders back and square them evenly1 to keep the chest high and well arched forward1 the stomach in and the neck perpendicular1 like a column1 and the chin in1 are simple fundamental measures that most people know and many people disregard4 ,one should have a sense of the firmness or tautness of the abdominal muscles and not of flabby relaxation4 ,when one changes a slouching posture into an erect posture1 there is a sense of having reversed the way the body hangs1 as it were1 on the spinal column4 ,whether sitting1 standing1 or walking1 these principles1 that involve a correct and pleasing carriage and a healthful relation of the organs and structures of the body1 should be observed by both men and women4 ,this perfect physical poise which places the muscles1 organs1 circulation1 and even the brain and nervous system in harmonious relationship1 adjusted for the best achievement1 is well expressed in sculpture dating back to #ejj-fjj ,b4 ,c41 when the ,spartans attained supremacy in ,greece4 ,this same poise and symmetry is shown in modern sculpture of fine types of manhood and womanhood4 ,sidenote3 ,the ,feet ,it is not enough to have an erect carriage and a well-poised head4 ,we must also have well-directed feet4 ,it is pitiable to think how the work of a fine head may be spoiled by misdirected feet4 ,weak foot1 and its final stage1 flat foot1 are more common among women than they are among men1 because it is not a purely local condition in the arch of the foot1 as so many suppose1 but primarily due to a general weakened condition of the leg muscles that support the arch4 ,the more vigorous exercise of boys as compared to that of girls protects them in some degree from this malady4 ,sidenote3 ,toeing ,straightforward ,weak feet are gradually converted into flat feet by faulty standing and walking posture and lack of leg exercise4 ,toeing out1 whether walking or standing1 so commonly noted among girls and women1 places a great strain upon the arches of the foot4 ,the correction of this fault by persistent toeing in1 ,indian fashion1 and daily exercise of the leg muscles 7rising on the toes twenty to forty times night and morning71 will do much to prevent flat foot4 ,sidenote3 ,chairs ,not only in standing1 but in sitting1 erect posture has been found to be a much more important factor in the maintenance of good health than is generally supposed4 ,a rocker1 or any other chair which tilts1 is restful to the abdominal circulation1 if the lower back is properly supported4 ,bad posture is common among sedentary people4 ,the ordinary chair invites it4 ,every chair should be modeled like most modern automobile seats1 on a curve to fit the back4 ,almost any chair can be corrected by placing a cushion so as to support the hollow of the back of the sitter4 ,the responsibility for correct posture rests1 however1 on the individual and not on the chair4 ,sidenote3 ,sitting ,in sitting at a desk or table1 when reading or working1 the common fault is to adopt a sprawling attitude1 with the shoulders hunched up1 the elbows stretched outward1 the body too far away from the desk or table1 and the weight resting on the buttocks4 ,very often the desk or table is too high and the arms can not rest easily upon it1 thus causing a continuous strain on the structures around the shoulder-joints4 ,to correct this fault1 use if possible a chair with a back that curves forward4 ,sit well back in the chair1 but close to the desk1 so that the fleshy inner part of the forearms may rest easily upon its surface without pushing up the shoulders4 ,when it is necessary to lean over a desk1 acquire the habit of inclining the body forward by bending at the hips and not by distorting the chest4 ,the arms should hang easily from the shoulder and the elbows should not rest upon the table4 ,the shoulders should be evenly square1 as in the correct standing posture4 ,in right-handed people1 the light should fall over the left shoulder or directly from above4 ,the body should rest upon the full length of the thighs1 not solely on the buttocks1 and the feet 7not legs7 be crossed and resting lightly on the ground on their outer edges4 ,in other words1 the position should be freed from strain1 especially strain of special groups of muscles4 ,pains1 erroneously ascribed to rheumatism or sciatica1 are often due to faulty posture4 ,writer's cramp and many other needless miseries are caused by neglect to develop proper postural habits in working or reading4 ,sidenote3 ,posture in ,children ,in children faulty posture may mar the future of the individual by causing spinal curvature and physical deformities that interfere with physical and mental efficiency throughout life1 and often lower the resistance to disease4 ,deep breathing through the nose and setting up exercises are of incalculable importance in such cases4 ,the various types of faulty posture are so numerous that they can not be listed here4 ,having once grasped the meaning of correct posture1 however1 we can form a standard for ourselves1 and any departure from this standard should be looked upon as a menace to health4 ,as in the case of eye-strain1 flat foot1 work1 worry1 and drink1 much depends on the original physical and mental endowment of the individual as to how much harm results from faulty posture4 ,but always some harm results4 ,sidenote3 ,teaching ,correct ,posture ,the teaching of proper standing1 proper walking and proper sitting should be a part of all school discipline as it is at military schools1 especially as there is the temptation to crouch over the school-desk--which is usually the source of the first deviation from natural posture4 ,an infant before it goes to school usually has a beautiful1 erect carriage1 with the head resting squarely on the shoulders4 ,sidenote3 ,posture and ,character ,an erect posture is attractive from an esthetic point of view1 and for that reason is sure again to become fashionable with women1 after a due reaction from the present slouching vagary4 ,it is also closely associated with self-respect4 ,we know that any physical expression of an emotion tends reflexly to produce that emotion4 ,therefore1 not only does self-respect naturally tend to brace a man's shoulders and straighten his spine1 but1 conversely1 the assumption of such a braced-up attitude tends to brace up the man's mind also4 ,tramps and other persons who have lost their self-respect almost invariably slouch1 while an erect carriage usually accompanies those feeling their respectability4 ,we jokingly refer to those whose self-respect verges on conceit as chesty1 while we compliment one who is not so extreme by saying1 ,he is no slouch4 ,between the slouch and slink of the derelict and the pompous strut of the pharisee1 or the swagger of the bully or the dandy1 there is the golden mean in posture1 which stands for self-respect and self-confidence1 combined with courtesy and consideration for others4 ,section ,,iii--,poisons from ,without ,the poisons which hitherto have been mentioned are those developed within the body1 especially in the intestine4 ,it is not alone important to keep down the total amount of poisons produced within the body4 ,it is equally important to exclude the entrance of any additional poisons from outside4 ,sidenote3 ,habit-forming ,drugs and ,patent ,medicines ,among the poisons which must be kept out of the body should be mentioned habit-forming drugs1 such as opium1 morphine1 cocain1 heroin1 chloral1 acetanilid1 alcohol1 caffein1 and nicotin4 ,the best rule for those who wish to attain the highest physical and mental efficiency is total abstinence from all substances which contain poisons1 including spirits1 wine1 beer1 tobacco1 many much-advertised patent drinks served at soda-water fountains1 most patent medicines1 and even coffee and tea4 ,many so-called patent or proprietary medicines contain habit-forming drugs1 especially morphine1 coal-tar preparations1 caffein1 and alcohol1 and depend largely for their sale upon the effects of these harmful substances4 ,harmful preservatives and adulterants in foods1 such as saccharin1 should also be avoided4 ,sidenote3 ,reducing the ,habit ,for some persons the inevitable mode of improvement will be by substituting the milder drugs for the stronger--beer for spirits1 weak tea for beer4 ,the exact extent to which the milder poisons are injurious has not yet been scientifically settled4 ,tea1 for instance1 if very weak and used moderately1 is1 presumably1 not injurious to any marked degree to healthy persons4 ,the trouble is1 however1 that sensitive people do not keep moderate4 ,in fact1 the natural tendency of drug-craving is in the opposite direction1 from weak drugs to strong ones1 as from beer to spirits4 ,in actual fact1 it is much easier to abstain than to be moderate4 ,it should also be noted that the lax spirit in which many people make an exception to the rules of health in favor of some mild indulgence is very likely to lead to the making of many other exceptions until they are1 without knowing it1 carrying a heavy load made up of scores of little items of harmful indulgence4 ,moreover1 experiments at the ,pasteur ,institute have shown that the long-continued use of very minute doses of poison ultimately produces appreciable harm4 ,each person must decide for himself how far he chooses to depart from previous habits or common customs for the sake of physical efficiency4 ,the object here is to state exactly what1 in our present state of knowledge1 is believed to be the truth4 ,those with feeble digestions or unstable nervous systems are especially harmed by these poisons4 ,a family history of nervously inclined people calls for rigid care in such matters4 ,sidenote3 ,alcohol ,scientific experiments have resulted in the interesting discovery that the alleged strength obtained from beer1 ales1 and all intoxicating beverages is a delusion and a snare4 ,the poison simply gives a temporary feeling of greater strength through paralysis of the sense of fatigue4 ,but the strength does not exist4 ,on the contrary1 the user of alcohol in excess is weaker after taking it4 ,special classes of workmen have been tested as to their efficiency under liquor in small amounts and without it entirely1 and it was invariably found that the liquor was a handicap1 but that1 also invariably1 the workmen thought they could work harder by its aid6 ,alcohol numbs the sense of fatigue and so deceives the user4 ,it is not a stimulant but a narcotic4 ,the habit of taking a cocktail before meals is doubly harmful1 because it is often taken on an empty stomach and because it poisons the system more quickly than when mixed with food and retained in the intestines4 ,sidenote3 ,alcohol and ,infectious ,diseases ,it is well known that people who indulge in alcohol show less resistance to infectious diseases than abstemious individuals4 ,the paralysis of the white blood-corpuscles is one of the strong arguments against the use of alcohol4 ,the experience of life insurance companies in ,england and ,america has clearly shown that even the moderate use of alcoholic beverages shortens human life4 7,see ,alcohol in ,,supplementary ,,notes47 ,dr4 ,stockard has also shown in mice1 on which he has experimented1 that the effect of alcohol on the germ-plasm is distinctly injurious4 ,it is a fair inference that the use of alcohol by parents tends to damage their offspring4 ,sidenote3 ,tobacco ,the evils of tobacco have not been so much studied and are not so well understood as those of alcohol4 ,but every athletic trainer observes that the use of tobacco lessens physical fitness4 ,the ordinary smoker is unconscious of this and often denies it4 ,he sometimes says1 ,i'll stop smoking when ,i find it hurting me2 it doesn't hurt me now4 ,the delusive impression that one is well may continue long after something has been lost from the fitness of the body1 just as the teeth do not ache until the decay has gone far enough to reach the nerve4 ,at ,yale and at ,amherst it has been found1 by actual measurement1 that students not using tobacco during the college course had gained over the users of tobacco in weight1 height1 growth of chest1 and lung capacity4 ,prof4 ,pack1 of the ,university of ,utah1 finds that tobacco-using athletes are distinctly inferior to those who abstain4 ,prof4 ,lombard1 of the ,university of ,michigan1 finds that tobacco lessens the power of the voluntary muscles1 presumably because of the depressing effect on the central nervous system4 ,there is also much experimental evidence to show that tobacco in animals induces arterial changes4 ,the present well-marked upward trend of mortality from diseases of the arteries offers a good reason for heeding such evidence and taking the safe side in every controversy regarding it4 7,see ,tobacco in ,,supplementary ,,notes47 ,sidenote3 ,germs ,the poisons so far mentioned are limited to the amounts taken4 ,infections with germs1 however1 bring in poisons1 the quantities of which tend to increase with the multiplication of the germs4 ,it is1 therefore1 especially important to avoid infections4 ,we should not depend altogether on the protection of our health officers4 ,we must guard our own individual bodies4 ,sidenote3 ,colds and ,la ,grippe ,germs ,infections enter the body through the skin or mucous lining4 ,the common cold is believed to enter by the nose4 ,we may avoid exposure to infection from grippe and common colds by keeping away from congested public places when there is an epidemic of grippe or colds1 or when we are ourselves fatigued or for any reason likely to catch cold4 ,the infections of common colds are always to be found in the nasal passages and become active when the individual is subject to fatigue or indigestion or both4 ,the liability of catching cold is greater when the mucous lining is injured4 ,nasal douches are injurious and impair the protective ability of the mucous membrane4 ,they should be used only on prescription4 ,a very gentle1 warm spray of weak salt and water may be used when the nose is filled with soot and dust4 ,the fingers should be kept from the nose4 ,handkerchiefs should be frequently changed1 or small squares of gauze used and subsequently burned4 ,sidenote3 ,tuberculosis ,germs ,the germ of tuberculosis is probably conveyed oftenest through the sputum of consumptives1 when this sputum has been allowed to dry1 has become pulverized and is breathed into the system4 ,all sputum should be burned4 ,it is well to avoid rooms occupied by consumptives who are not careful with their sputum4 ,sidenote3 ,mosquito-borne ,malaria and ,yellow ,fever ,suitable wire netting will guard us from malaria and yellow fever1 the infections brought by mosquitoes and flies4 ,the mosquito often carries malaria1 and in the tropics carries yellow fever and other diseases4 ,as some one has said3 ,a yard of screen in the window is better than a yard of crape on the door4 ,the greatest triumph in connection with the building of the ,panama ,canal was not the engineering but the reduction in the death-rate among the workers1 which1 on account of these insect-borne diseases1 had previously prevented the successful execution of the undertaking4 ,not only is it desirable to screen from mosquitoes1 but to put oil on any body of water where they breed4 ,even a small puddle can breed millions of mosquitoes4 ,no empty tin cans should be allowed to collect about the kitchen door2 they gather rain-water and soon breed mosquitoes4 ,sidenote3 ,typhoid-free ,water ,we take in many disease germs through food or drink4 ,every year #cjj1jjj people in the ,united ,states enlist under the typhoid banner4 ,to elude the typhoid-germ we need first of all pure water4 ,but when one is in doubt as to the purity of water1 it is advisable to boil water in order to destroy possible typhoid germs and other dangerous germs and impurities4 ,where hygienic water has been used a very large proportion of the deaths from typhoid has been eliminated4 ,where this is not feasible1 it is desirable to use chlorinated lime 7ordinary bleaching powder7 in the drinking water 7one part to #bjj1jjj--shake up and leave several minutes74 ,if water of doubtful quality has to be drunk1 it should be at the middle or end of a meal when the healthy stomach contains plenty of gastric juice1 which to a limited extent has the power to kill germs4 ,it is safer to keep out of swimming tanks that are not filtered or refilled constantly1 or chemically purified as by chlorinated lime4 ,sidenote3 ,typhoid-free ,milk ,another measure for avoiding typhoid is to pasteurize milk4 ,food that is liable to contain typhoid or other dangerous germs1 such as raw oysters1 and milk from typhoid-infected localities1 should be avoided4 ,sidenote3 ,the ,typhoid-fly ,in protecting the food against all kinds of impurities which injure the body1 we must remember that the carrier of typhoid fever1 the common house-fly1 deposits typhoid germs on the food1 through which the germ is taken into the system4 ,the most effective method of fighting flies is by preventing their breeding4 ,their favorite places for this are horse-manure1 but they will breed in almost any mass of fermenting organic material4 ,manure piles and stables should be screened1 and the manure removed at least once in seven days4 ,garbage-pails should be kept tightly covered4 ,fly-paper and fly-traps should be used4 ,houses should be screened1 and1 in particular in the pantry1 the food itself should be screened4 ,flies are usually thirsty in the morning4 ,by exposing a saucer of one per cent4 of formalin solution1 the flies will be tempted to drink this morning cocktail and pay the death-penalty4 ,a fly-trap has been invented by ,professor ,clifton ,f4 ,hodge1 of the ,university of ,oregon1 ,eugene1 ,ore41 which any one is free to construct and which1 if used universally about stables early in the season1 would greatly help toward banishing the fly altogether4 ,flies occasionally gain entrance to the house in spite of the most careful screening4 ,the fumes of burning ,pyrethrum powder 7,persian insect powder71 used in the proportion of #b lbs4 per #a1jjj cubic feet of air space1 will either kill or stupefy flies and mosquitoes1 so that they may be swept up and effectually destroyed4 ,it may be distributed in pots and pans1 and ignited after sprinkling with alcohol4 ,sidenote3 ,other ,vermin ,ticks should also be carefully exterminated1 as they are sometimes responsible for such diseases as ,rocky ,mountain spotted fever1 ,african tick fever1 and other infections4 ,the bedbug is also by no means the harmless creature which it is generally regarded4 ,to its credit are placed such maladies as relapsing fever4 ,the flea has been responsible for such terrible diseases as the plague4 ,it often operates by means of rats as its carrier to the human being4 ,the louse is one of the direst offenders in the insect line1 as it must take the responsibility not only for many cases of typhoid fever1 but for the dread plague of typhus1 which is ravaging the ,european armies4 ,sidenote3 ,hookworm ,hookworm disease is to be avoided by not treading barefoot on ground polluted by victims of the disease1 by preventing soil-pollution through the proper disposal of human excrement1 and by screening all water-closets4 ,sidenote3 ,cleanliness ,cleanliness is important for avoiding infections1 and bathing is important for cleanliness4 ,the hands1 the face1 and finger-nails should be kept clean1 especially before meals4 ,any cut or crack in the skin or mucous membrane may let in germs when the spot is dirty or is touched by dirty hands4 ,this is why surgeons are so scrupulously clean4 ,super-cleanliness probably also explains the extraordinarily low mortality of ,jewish rabbis as a class4 ,the need of cleanliness is particularly great for those who work in factories1 mines1 and other places where dirt is likely to be carried to the mouth by the hands4 ,probably many diseases get a foothold in this way without the victim realizing in the least that they were due to his carelessness and lack of cleanliness4 ,here1 as elsewhere1 esthetics and health go hand in hand4 ,a person who does not bathe daily is pretty certain to carry on his skin some perspiration which1 while he may be unaware of it1 gives forth an offensive odor4 ,sidenote3 ,perspiration ,cleanliness is promoted by perspiring prior to bathing4 ,every one knows the exhilaration which follows a healthy perspiration4 ,of course1 the most beneficial method of securing perspiration is the method applied to the trotting horse--vigorous exercise4 ,in fact1 one of the benefits of exercise is perspiration4 ,when a person can not or will not take exercise1 perspiration can be induced by hot baths4 ,such extreme measures ought not1 however1 to be taken too often4 ,how often will depend on the corpulence and other circumstances of each individual4 ,sweating may be overdone1 and should never be pushed to the extent of exhaustion4 ,the function of the skin in removing wastes from the body is much less important than formerly supposed4 ,the advice of a physician is desirable4 ,it should be remembered that all of us perspire insensibly as well as visibly4 ,sidenote3 ,sex ,infection ,some of the most serious and widespread although usually unmentioned infections are those from the venereal diseases1 with a whole train of terrible consequences1 such as blindness1 joint-diseases with heart-complications1 peritonitis1 paralysis1 and insanity4 ,they are to be avoided by living a life hygienic and clean1 not only in body but in mind and heart4 ,from even the narrowest interpretation of hygiene1 a decent life is necessary for the maintenance of health4 ,this is a special subject on which most people are extremely ignorant4 ,it is seldom realized1 for instance1 that all prostitutes are diseased4 ,this was found to be the case in an investigation in ,glasgow4 ,dr4 ,rosenau says3 ,every boy and girl1 before reaching the age of puberty should have a knowledge of sex1 and every man and woman before the marriageable age should be informed on the subject of reproduction and the dangers of venereal diseases4 ,superficial information is not true education4 ,on the other hand1 it is a mistake to dwell unduly upon the subject1 for in many instances the imagination and passion of youth are inflamed by simply calling attention to the subject4 ,the ,life ,extension ,institute can furnish special pamphlets covering this important topic4 ,the loss of citizens to the ,state from the sterilizing influence of gonorrhea upon the productive energy of the family1 and the blighting destructive effect of syphilis upon the offspring offer extremely serious problems for preventive work4 ,section ,,iv--,teeth and ,gums ,there is one source of poisoning and infection so universal as to need special mention4 ,this is infection through the mouth4 ,considered from the standpoint of efficiency1 the modern mouth is out of adjustment with modern conditions--or1 perhaps we should say1 modern conditions are out of adjustment with it4 ,notwithstanding the numerous bacteria that flourish within its portals1 mouth secretions and the mucous membranes do not seem to have the protecting power which is often manifest in other regions of the body and which protects an animal in a state of nature4 ,wild animals are not subject to caries or dental decay1 as are man and domesticated animals4 ,sidenote3 ,mouth-dangers ,there are two forms of mouth-danger that should be clearly differentiated4 ,dental caries1 or decay1 is at first largely a chemical process and affects the tooth proper4 ,pyorrhea1 or ,riggs's disease1 affects the tissues surrounding the root of the tooth1 and is accompanied with infection by pus bacteria1 and possibly also by animal parasites1 termed endameba4 ,scrupulous cleanliness of the mouth largely prevents both of these maladies4 ,sidenote3 ,dental ,decay ,in caries1 or dental decay1 plaques or films of mucin from the saliva form on the tooth-surfaces and enclose bacteria and particles of carbohydrate food1 which undergo fermentation with the formation of lactic acid1 which dissolves the lime salts on the surface of the teeth1 leaving only the organic matter4 ,this organic matter is then attacked by bacteria4 ,putrefaction sets in1 and you have a cavity4 ,this cavity is1 of course1 a menace1 as it harbors various forms of bacteria1 which may infect the general system through the root canals1 or the digestive system by being swallowed with the food1 and also gives rise to abscesses at the root-tips4 ,sidenote3 ,pyorrhea ,pyorrhea is an infection of the gums or tooth-sockets4 ,it begins beneath the edges of the gums that have been injured and especially where there has been an accumulation of tartar or lime-deposit4 ,as the infection progresses and destroys the membranes that attach the root of the tooth to the socket1 a pocket is formed around the root1 and the tooth becomes loosened4 ,it is said that this disease is responsible for far more loss of teeth than is decay4 ,sidenote3 ,systemic ,injuries from ,mouth ,infection ,but this is not the only evil4 ,in the pocket pus is continually being formed and discharged into the mouth and swallowed4 ,also1 as the teeth rise and fall in their diseased sockets in ordinary chewing1 bacteria are forced into the circulation and may be carried to distant parts1 where they work harm according to their nature1 selecting tissues for their operation in which they can best thrive4 ,sidenote3 ,focal ,infection ,it was formerly supposed that the ill effects from such conditions as dental abscess and other pus foci were wholly due to the toxins or poisonous products thrown into the blood-stream by the bacteria at the focus4 ,it is now known1 however1 that the bacteria migrate into outside tissues through the blood- and lymph-streams4 ,in joint affections1 they clog and obstruct the small blood-vessels1 interfering with the nutrition of the joint-tissues1 causing deformity and enlargement1 as in arthritis deformans1 as well as in acute inflammation1 such as rheumatic fever4 ,indeed1 this condition of subinfection1 or focal infection1 is coming to be recognized as a far more important cause of disease than the time-honored autointoxication1 a term which has been greatly abused and misused4 ,sidenote3 ,autointoxication ,the term autointoxication should properly be restricted to conditions where poison arises from changes in the tissues or in the activities of cells or organs1 whereby substances are released into the circulation in quantities harmful to the organism2 in other words1 where the secretions of the body are altered1 either in character or quantity1 to such a degree as to cause injurious effects1 such as overactivity or underactivity of the thyroid gland1 or suprarenal gland4 ,the poison from undigested food1 or from decomposing intestinal contents1 should be termed intestinal intoxication1 or toxmia1 rather than autointoxication1 or self-poisoning1 as it is actually due to infection from outside sources4 ,intestinal toxemia is1 no doubt1 a fairly frequent cause of illness1 but it has lately been shown that stagnant bowels may cause true infection by micro-organisms that penetrate the tissues1 and that many conditions ascribed to intestinal stagnation and the resultant chemical poisoning may actually be due to focal infection1 or subinfection1 arising in other regions4 ,the light that has lately been thrown on chronic sources of focal infection has cleared up many of the mysteries surrounding the causation of certain obscure affections--chronic rheumatism1 arthritis deformans1 certain forms of anemia1 goitre1 chronic heart and kidney troubles1 diabetes1 ulcer of the stomach1 duodenum1 etc41 and other forms of chronic disease1 especially those that have proved resistant to known methods of treatment4 ,sidenote3 ,lowered ,resistance ,there are many cases where the so-called focus has apparently become established because of general bodily neglect and a general lowering of resistance1 in which the focus1 even though it be the mouth1 has participated1 and permitted the successful activities of germs or parasites4 ,after the focus has been established1 however1 it is often an important and may be a deciding factor in keeping up the general diseased condition of the body4 ,this principle of focal infection1 well established as it is1 should not be accepted too literally1 or given too wide an application1 but no one can question the importance of preventing the bacterial hosts of the mouth from getting into the system1 or the importance of getting them out1 if we have unwarily permitted them to enter4 ,all the ills that flesh is heir to are not caused by mouth-infection1 but enough of them are to more than justify a vigorous and world-wide campaign for the better care of the teeth and for a thorough search for mouth-infection in every case of obscure disease4 ,sidenote3 ,keeping the ,mouth ,aseptic ,sidenote3 ,over-dentistried ,teeth ,gum infection is not always due to conscious neglect4 ,some people do not know how to properly cleanse the teeth4 ,others have tissues of low resistance1 and need to give extra care to tooth- and gum-cleansing under the closest dental supervision4 ,others have spent large sums for dental work that has filled the mouth with crowns and bridges difficult to keep aseptic or surgically clean4 ,there are various means which the individual can use to prevent or cure these dental evils4 ,sidenote3 ,general ,hygiene ,first1 the importance of thorough attention to general personal hygiene1 in order that a general resistance to mouth-infection may be built up1 can not be overemphasized4 ,sidenote3 ,vigorous ,use of ,jaws ,the cultivation of normal eating habits with respect to the vigorous use of the jaws by thorough mastication1 and the eating of hard1 resistant1 crusty foods every day is the next desirable means of tooth and gum hygiene4 ,sidenote3 ,cleansing ,a leading dentist expresses the hope that some day the human animal1 like other animals1 will1 through a correct diet1 be able to get along without the aid of the tooth-brush2 but he adds that1 in the meantime1 we need to advocate more tooth-1 gum- and tongue-cleaning rather than less4 ,they should be cleaned night and morning and after each meal if possible by rapid rotary brushing4 ,strong pressure is not advisable4 ,rapidity of movement is the important point4 ,this stimulates the circulation and increases the resistance of the gums and cleanses the teeth at the gum margins from the accumulations of tartar which are at first soft and easily removable by a brush4 ,sidenote3 ,kind of ,brush ,a brush should be used with bristles that are stiff and of different lengths1 so that the innermost crevices of the teeth may be reached4 ,if the gums are sensitive1 a moderately stiff brush can be used until the gums can bear the more vigorous treatment4 ,sidenote3 ,tongue ,brushing ,the tongue should also be carefully cleansed with the tooth-brush4 ,by taking care not to hit the roof of the mouth1 gagging is avoided4 ,sidenote3 ,tooth-,powders and -,pastes ,tooth-powders and -pastes may be used1 but should not be the main reliance4 ,perhaps once a day for their use is often enough4 ,some powders1 if used too freely1 are liable to unduly thin the enamel of the teeth4 ,sidenote3 ,dental ,floss ,the use of dental floss silk between the teeth1 provided care is taken not to press it against the gums1 is also helpful4 ,sidenote3 ,emetin ,a number of investigators have reported the presence of an animal parasite1 the endameba buccalis1 in all cases of pyorrhea1 and it is thought that this parasite may be one of the principal causes of this disease4 ,emetin1 the active principle of ipecac1 which has been successfully used in amebic dysentery1 is now employed in the treatment of this trouble4 ,such a remedy should only be used in connection with thorough surgical treatment and dental prophylaxis4 ,it is claimed that in the early stages of pyorrhea a mouth-wash composed of two drops of fluid extract of ipecac to a half-glass of water is very serviceable1 and as at that stage a mouth-wash is entirely harmless1 it should be tried1 especially as it is now claimed that some degree of pyorrhea or of endamebic infection is almost universally present4 ,sidenote3 ,alkaline ,dentifrice ,sidenote3 ,food ,acids ,for an alkaline dentifrice1 there is nothing better than lime-water1 made from coarse1 unslaked lime4 ,alkaline washes are very superficial in their action1 however1 while fruit acids curdle and thus render removable the mucin plaques and prevent the formation of tartar4 ,they also cleanse the tongue and membranes of the mouth generally1 which may be important sources of infection4 ,these acids are found in grape-juice1 orange-juice1 apples1 and vinegar4 ,such mechanical cleansing is particularly important before retiring1 as it is usually during the night that the most damage is wrought4 ,sidenote3 ,erosion ,the advice of the dentist should be sought as to the condition of the teeth1 especially as to whether there is any erosion or destruction of enamel1 before using either acid or alkaline washes exclusively4 ,sidenote3 ,periodic ,examination ,periodic examinations and cleanings by the dentist are the only safe measures4 ,if the dentist has facilities for giving preventive treatment by specially cleaning the teeth1 he should be visited every other month4 ,if such a program is adopted1 it will generally be found unnecessary to visit him for any other purpose4 ,sidenote3 ,saving ,teeth ,some dentists and physicians have until lately given too much attention to the saving of teeth1 without fully realizing the dangers of infection from the mechanical devices employed4 ,the teeth should not be extracted on mere suspicion and without proper effort to save them1 but it is far more important to save a heart or a kidney or a set of joints than it is to save a tooth4 ,this is not to say that all bridge- and crown-work is improper1 but that such work should only be of a character that will permit of surgical cleanliness in the mouth1 and that such teeth should always be examined by the ,x-,ray1 when there is evidence of systemic disease in order to be sure that the roots and sockets are not infected4 ,sidenote3 ,irregularities of ,teeth ,in early life the jaws should be carefully examined by both dentist and doctor in order to determine whether or not the proper development is taking place4 ,if upper and lower teeth fail to fit well together1 extra strain is placed upon certain teeth and the sockets are liable to injury and infection4 ,faulty development can often be corrected and deformities that interfere with proper mastication and place a strain on certain teeth can thus be avoided4 ,sidenote3 ,the ,temporary ,teeth ,the temporary teeth should not be allowed to be removed by decay4 ,thorough dental and home care should prevent this4 ,if cavities form1 they should be filled under proper precautions and the teeth should be saved until the last minute1 unless they are causing infection4 ,sidenote3 ,teeth and ,infectious ,diseases ,amazingly good results from teeth-hygiene have been shown in a ,boston asylum1 which cares for over #cjj children4 ,before the introduction of a dental clinic into this asylum1 infectious diseases--diphtheria1 mumps1 scarlet fever1 pneumonia1 measles1 whooping cough1 tonsillitis1 chicken-pox1 croup1 etc4--had been occurring for four years at the rate of over #hj cases per year1 but for three years after the dental clinic was established the average was only #c per year4 ,,chapter ,,iv ,,activity ,section ,i--,work1 ,play1 ,rest and ,sleep ,in order to live a hygienic life it is not only necessary1 as shown in the foregoing three chapters1 to supply the body with wholesome substances and to exclude unwholesome substances1 but it is also necessary that the body should at times act1 and at other times be inactive4 ,there are two great forms of activity1 work and play2 and two great forms of inactivity1 rest and sleep4 ,all four of these are needed in the healthy life and in due relation to each other4 ,sidenote3 ,the ,daily ,rhythm ,the whole personality should be utilized and energized in a daily rhythm4 ,when1 as too often happens1 the equilibrium and mutual proportions of the various wholesome elements in a well-rounded life have been lost1 the balance should be restored if possible the next day4 ,if a physician has had his sleep broken1 he should aim to make it up at the earliest opportunity4 ,if the afternoon exercise has had to be omitted1 an extra amount should be taken as soon as possible4 ,some people find that while it is difficult to live a complete life every single day1 it is quite within their power to give every element its due proportion in each week1 taken as a whole4 ,to go a step farther1 when the balance has not been kept even in a week as a whole1 the next week should be modified to compensate4 ,but it is ideal to make the day1 not the week1 the unit4 ,it is almost as absurd to relegate all our exercise to ,saturday afternoon as to do all our eating on ,sunday4 ,sidenote3 ,adjusting the ,proportion of ,work and ,play ,it is distinctly unhealthful either to overdo or to underdo work1 play1 rest1 or sleep4 ,moderation in all things is a rule that is particularly important in this realm4 ,not all people are in need of exercise1 nor are all in need of rest2 but almost every one needs to change his proportion between the two4 ,to-day many people are suffering from too much or too little work4 ,for instance1 the increase in diseases of the heart is often due to nervous overstrain combined with either too much or too little physical exertion4 ,the remedy for the evils of idleness is obviously to find some useful work which will inspire real interest and enthusiasm4 ,there are few things more necessary to a normal healthy life than to have purposeful work4 ,a great dream or ambition in life often obviates personal ailments and nullifies their potency4 ,work1 when done with zest1 is a wonderful tonic4 ,exertion of any kind is usually pleasurable at first1 and becomes drudgery only when too far protracted4 ,sidenote3 ,need of ,work ,normal work is one of the greatest blessings of life1 but too many miss the joy of it1 some because their work has gone to the extreme of drudgery and others because it has shrunk into nothingness and futility4 ,sometimes people become ill because their personality1 hungry for work1 is given nothing but introspection to feed upon4 ,this is the self-imposed curse of the idle rich4 ,sidenote3 ,prevention of ,overstrain ,methods of preventing or correcting overstrain vary greatly1 according to the kinds of overstrain4 ,in general1 overstrain of any kind tends to overfatigue4 ,overstrain is to be avoided1 therefore1 by paying heed to ,nature's fatigue-signals as soon as they appear4 ,a very moderate degree of fatigue is perhaps normal1 but anything that approaches exhaustion should be avoided with the utmost care4 ,sidenote3 ,working ,hours ,working hours should be so arranged as to enable the worker to fully recuperate overnight1 partly from sleep and partly from the recreation enjoyed in leisure between work and sleep4 ,sidenote3 ,variety of ,work ,variety of work is especially needed in modern times1 when specialization tends to lead men to extremes4 ,changes in work which prevent a sense of monotony will greatly increase the power to work4 ,a clerk will do more work1 and do it more effectively1 if he is occasionally allowed something else to do than to foot up columns4 ,sidenote3 ,monotony and ,interruption ,if the monotonous strain of performing numerical additions is interrupted a few times daily1 the adding faculty of the brain is given much needed rest4 ,many men in the higher rank of workers complain of the many interruptions which they suffer1 but if they would welcome these interruptions instead of allowing themselves to be irritated by them1 each interruption would serve the purpose of a vacation4 ,it is in this way that some of the greatest workers1 like ,gladstone1 have been enabled to accomplish so much4 ,the strain of modern life is sometimes special rather than general4 ,often the strain comes on some one muscle or organ4 ,modern industry is so constituted that the individual strains one part of the body while other parts are in need of exercise4 ,sidenote3 ,eye-strain ,one of the organs which is most commonly strained in modern life is the eye4 ,in its modern use1 the eye is constantly focusing at a short distance4 ,to look at the horizon is a rest4 ,the reflex evils from eye-strain are great and numerous and are often incorrectly ascribed to entirely different causes4 ,headaches1 nausea1 and dizziness are especially frequent results of eye-strain4 ,probably some of the breakdowns in middle life are due primarily to the reflex effect of eye-strain4 ,eye-strain is to be prevented by scientifically adapted spectacles1 by care to secure the right kind of illumination1 and in some cases by systematically resting the eyes4 ,reading on moving trains or looking for a long time at moving pictures may overstrain the eye4 ,one should be especially careful not to read in a waning light or1 on the other hand1 to read in the glare of the sun4 ,if one works facing a window1 it is advisable to wear an eye-shade2 otherwise there is a struggle between the tendency of the bright light to close the pupil and the tendency of the work requirement to keep it open4 ,to offset the evils of a sedentary life1 it is advisable to spend one hour daily1 or at least #ae minutes1 in some kind of vigorous physical exercises4 ,sidenote3 ,mechanical ,home ,exerciser ,the rowing-machine is probably the most beneficial form of mechanical home exercise that is likely to be followed faithfully4 ,simple stretching in bed when one wakes up is helpful1 especially if combined with breathing exercises4 ,sidenote3 ,stimulating ,heart and ,lungs ,the most beneficial exercise1 as a rule1 is that which stimulates the heart and lungs1 such as running1 rapid walking1 hill-climbing and swimming4 ,these should1 of course1 be graduated in intensity with varying age and varying degrees of vitality4 ,sidenote3 ,exercise after ,meals ,gentle muscular activity after meals promotes normal digestion and should be practised for a quarter or half an hour after each meal1 but violent exercises immediately after meals should be avoided1 as a large amount of blood is then engaged by the digestive system4 ,sidenote3 ,outdoor ,exercise in ,winter ,a very important fact for the average man to take into consideration is that1 whereas he naturally gets considerable out-of-door exercise in summer1 he allows it to lapse in the winter4 ,such a decided change in the amount of exercise is dangerous and should be avoided by taking regular gymnasium exercise4 ,even though a gymnasium is not elaborately equipped1 use can be made of such games as hand-ball1 volley-ball and other available games4 ,sidenote3 ,enthusiasm in ,exercise ,systematic exercise is important and beneficial1 even when the individual finds it uninteresting4 ,the idea1 which is now spread abroad1 that exercise in which one is not emotionally interested is of no benefit1 is quite incorrect4 ,a gentleman who had this opinion was challenged to test it and speedily changed his mind4 ,for an entire winter he faithfully attended a gymnasium1 though it was an unceasing bore to him4 ,to his surprise1 he found that he had never spent a winter in such good health4 ,but1 although exercise when self-imposed is wholesome1 exercise to which one is naturally attracted is more so4 ,golf1 horse-back riding1 tennis1 usually inspire enthusiasm1 and enthusiasm itself is healthful4 ,walking may also do so1 if the walk has an object1 as in mountain-climbing1 when often the artistic feelings may be enlisted in the sport4 ,working out an ideal stroke in rowing1 perfecting one's game in polo or other sports1 are other examples4 ,sidenote3 ,the ,greek ,ideal ,sidenote3 ,injuries from ,college ,athletics ,the ,greeks lifted their sports to a higher level than ours by surrounding them with imagination and making them a training in esthetics as well as in physical excellence4 ,the ,american idea is too closely connected with the mere wish to win and the performance of mere stunts and not enough with the idea of beauty of physique and control of the body4 ,there is accumulating considerable evidence that college athletics often seriously injure those who engage in them1 although they were originated and encouraged for precisely the opposite effect4 ,the value of exercise consists not in developing large muscles nor in accomplishing athletic feats1 but in attaining physical poise1 symmetry of form1 and the harmonious adjustment of the various parts of the body1 as well as in furthering the proper activity of cell-tissues and organs and the elimination of waste products4 ,even those whose work is largely muscular1 unless it involves most of the muscular system1 may do well to exercise the unused muscles--although ,nature herself produces to some extent the necessary compensation by what is known as the law of synergic movement1 by which unused muscles profit by the exercise of those which are used4 ,sidenote3 ,exercise of the ,mind1 ,will and ,emotions ,not only the functions of the body but those of the mind require exercise--exercise in thinking1 feeling1 and willing4 ,a person who does not read or think loses some of his ability to read or think4 ,the physical worker1 for instance1 often allows his mind to become dull and sodden4 ,the accountant adds up figures all day and has no chance to exercise his judgment or other mental faculties4 ,in the same way a person who does not exercise his artistic1 poetic1 or affectional side will suffer its atrophy4 ,the plaint of ,darwin that he had allowed his taste for music and poetry to atrophy could to-day be made by many intellectual specialists4 ,good music is especially healthful4 ,the exercise of the will is of first importance4 ,many young people to-day are brought up so well protected that they have lost the power to decide for themselves4 ,will is exercised every time a decision is made4 ,one of the advantages of all games is that they require decision by the players4 ,a game like baseball calls out the exercise of almost every power4 ,it requires the mind to play1 the emotions to enjoy1 the will to decide1 the muscles to act1 and all in mutual coordination4 ,sidenote3 ,the ,avocation ,since the work of most people is likely to produce some unhygienic element which can not be avoided1 a compensation should be sought in an avocation or hobby1 to be practised out of regular working hours4 ,the avocation should be far removed from the nature of the regular work4 ,often the avocation can serve a productive purpose4 ,gladstone and ,horace ,greeley sawed wood or chopped down trees for recreation4 ,a well-known engineer divided his recreation between writing stories and painting pictures4 ,sidenote3 ,enjoy ,recreation ,but one should beware of turning his play itself into work4 ,some people read ,shakespeare to improve their mind1 and make as hard work of it as though they were studying geometry4 ,we should enjoy our recreations for their own sake1 or else they are not recreations4 ,all work and no play make not only dull boys but dull men and women4 ,sidenote3 ,pleasures of ,walking ,in some form1 every one can secure recreation4 ,if one can not play golf1 or polo1 or tennis1 or swim1 or climb the ,alps1 at least he can walk1 and1 if he tries1 he can do so in good company on interesting highways and byways4 ,sidenote3 ,games ,recreations in which more persons than one take part are far superior in this respect to those of a solitary nature4 ,they require a give and take1 a matching of wits1 a feeling of rivalry1 and at the same time1 companionship4 ,plays and moving pictures of the right character and free from morbid suggestions1 if enjoyed in moderation1 are hygienic4 ,comedy is generally more wholesome than tragedy4 ,laughter lengthens life2 tears do not4 ,the proper kind of reading is often a most beneficial type of recreation4 ,sidenote3 ,morbid ,literature ,it is best for the average individual to avoid literature that deals with the morbid and pathological1 that depicts and analyzes abnormal psychological conditions4 ,such studies are better left for alienists4 ,literature of mawkish sentimentality should also be avoided4 ,within the range of sound literature there is a wide choice of abundant material affording healthful mental suggestions4 ,sidenote3 ,dancing ,dancing combines wholesome exercise1 social enjoyment1 and the acquirement of skill and grace1 but it is seldom of much hygienic value because it is frequently overdone1 and often involves bad air and loss of sleep4 ,in one large plant where the employes were examined by the ,life ,extension ,institute1 the management regarded the harmful effect of dancing as their chief obstacle to efficiency4 ,many of the large force of girls and women were accustomed to dance until late in the night1 bringing on a condition of chronic fatigue4 ,sidenote3 ,card-playing ,card-playing and similar games afford wholesome mental recreation for some persons4 ,however1 they1 too1 are liable to be associated with late hours1 and other disadvantages even when they do not degenerate into gambling4 ,card-playing1 dancing1 and many other popular forms of amusement often border on dissipation4 ,sidenote3 ,suicidal ,amusement ,amusements which weaken and degrade are not hygienic4 ,many who need amusement make the fatal mistake of getting it in suicidal ways1 in the saloons1 dives1 and the low dance-halls4 ,play is simply a half way stage between work and rest4 ,in a hygienic life there must be a certain amount of actual rest4 ,every bodily power requires rest after exertion4 ,the heart rests between beats4 ,the muscles require relaxation after every contraction4 ,the man who is always tense in muscle and nerve is wearing himself out4 ,sidenote3 ,relaxation ,the power to relax1 when fatigue requires it1 is one of the most important safeguards one can possess4 ,lying down when tired is a good rule4 ,a very hard-working college president when asked about the secret of his working-power and length of life replied1 ,my secret is that ,i never ran when ,i could walk1 never walked when ,i could stand1 never stood when ,i could sit1 and never sat when ,i could lie down4 ,sidenote3 ,a ,rule for the ,lazy ,such rules as these are valuable1 of course1 only when the requirements of one's occupation tend toward ceaseless activity4 ,for idle and lazy people the rule should be reversed--never to lie down when one could sit1 never to sit when one could stand1 never to stand when one could walk1 and never to walk when one could run6 ,a complete life must have all in due proportion4 ,relaxation is only a short vacation1 as it were1 between two activities4 ,sidenote3 ,bathing and ,swimming ,bathing and swimming supply1 in their numerous forms1 examples of both healthful activity and relaxation4 ,a cold spray or shower1 alternated with hot1 affords excellent gymnastics for the skin4 ,a very hot bath1 lasting only a minute1 or even a hot foot-bath1 is restful in cases of general fatigue4 ,the most restful of all is a neutral1 that is1 tepid1 bath of about the body-heat 7beginning at #ig or #ih degrees and not allowed to drop more than #e degrees and continued as long as convenient74 ,sidenote3 ,how to ,induce ,sleep ,the wonderful nervous relaxation induced by neutral baths is an excellent substitute for sleep in case of sleeplessness1 and often induces sleep as well4 ,neutral baths are now used not only in cases of insomnia and extreme nervous irritability1 but also in cases of acute mania4 ,when sleep occurs in a neutral bath1 it is particularly restful4 ,a physician who often sleeps in the bath tub expresses this fact by saying that he sleeps faster there than in bed4 ,sleep may also be induced by monotonous sound1 or lack of sound1 or the monotonous holding of the attention4 ,keeping awake is due to continued change and interruption or arrest of the attention4 ,exercise taken in the afternoon will often promote sleep at night in those who find sleep difficult4 ,slow1 deep1 rhythmic breathing is useful when wakeful1 partly as a substitute for sleep1 partly as an inducer of sleep4 ,sleep is ,nature's great rejuvenator1 and the health-seeker should avail himself of it to the full4 ,our sleep should not only be sufficient in duration but also in intensity1 and should be regular4 ,sidenote3 ,hours of ,sleep ,the number of hours of sleep generally needed varies with circumstances4 ,the average is seven to nine4 ,in general one should sleep when sleepy and not try to sleep more4 ,growing children require more sleep than grown-ups4 ,parents often foolishly sacrifice their children's sleep by compelling them to rise early for farm chores1 or in order to sell papers1 or for other useful purposes4 ,sidenote3 ,eating before ,retiring ,one's best sleep is with the stomach empty4 ,it is true that food puts one to sleep at first1 by diverting blood from the head2 but it disturbs sleep later4 ,water1 unless it induces bladder-action during the night1 or even fruit1 may be taken without injury before retiring4 ,if one goes to bed with an empty stomach1 he can often get along well with six or seven hours' sleep1 but if he goes to bed soon after a hearty meal1 he usually needs from eight to ten hours' sleep4 ,sidenote3 ,place of ,sleep ,it has already been pointed out that sleeping outdoors is more restful than sleeping indoors4 ,sidenote3 ,pillows ,a pillow is not a necessity if one sleeps lying prone with one arm extended above the head and the leg opposite drawn up4 ,this sleeping attitude can easily be reversed to the opposite side4 ,it has one advantage over pillow-sleeping1 that of not tending to round shoulders4 ,this prone position is often used now for infants1 but is seldom enjoyed by adults4 ,sidenote3 ,type of ,bed ,a modern hard bed is far preferable to the old-fashioned soft 7and hot7 feather bed4 ,sidenote3 ,character of ,thoughts ,the character of sleep depends largely on the mental attitude on going to bed4 ,one should get into the habit of absolutely dropping work and cares at bed-time4 ,if then one suggests to himself the pleasantest thought which memory or imagination can conjure up1 his sleep is likely to be far more peaceful and restful than if he takes his worries to bed1 to keep him awake until sleep comes in spite of them1 and to continue to plague him in his dreams4 ,if one is worried1 it is a good plan to read something diverting1 but not exciting1 just before retiring4 ,section ,,ii--,serenity and ,poise ,as we have seen1 not only the body but the mind needs its due activity and rest4 ,as to the mind1 the important question is the quality of the activity rather than the quantity4 ,if we are to be really healthy1 our mental attitude must be healthy4 ,a healthy mental attitude implies many elements1 but they are all roughly summed up in the word serenity4 ,probably no other one hygienic requirement is of greater importance than this4 ,moreover1 the attitude of healthymindedness should be striven for not only in order to produce health1 but as an end in itself1 for which1 in fact1 even health itself is properly sought4 ,in short the health of the body and the health of the mind act and react on each other4 ,sidenote3 ,influence of the ,health on the ,character ,we may generally keep serene through following the other measures already described4 ,discontent is undoubtedly very often the consequence of wrong conditions in the body1 and though melancholy1 worry1 peevishness1 fear generally appear as arising from outward conditions1 there are usually real physical sources1 existing within the body itself4 ,these are at times most difficult of recognition4 ,a person who is physically ill is likely to be ill-satisfied with everything1 without suspecting the fundamental cause of the discontent4 ,when the apparent cause is removed1 the discontent remains none the less1 and fastens itself on the next thing that comes along4 ,sidenote3 ,the ,cause ,although some little event such as the mistake of a tradesman or a cross word of a friend may seemingly cause a disagreeable reaction in a man if he is ill 7whether he knows he is or not71 the same cause does not necessarily produce that same reaction at all times4 ,when he is in a healthy mood1 the cause may be entirely inadequate to bring about the same result4 ,sidenote3 ,approach of ,menstrual ,period ,the near approach to the menstrual period in women is often accompanied by mental depression and physical fatigue which it is almost impossible for the sufferer to recognize at the time as caused by anything but real or outside misfortunes4 ,sidenote3 ,hidden ,causes ,other physical conditions act in the same way4 ,the hidden cause may be constipation1 eye-strain1 or the effects of alcohol or other drugs1 a sedentary life1 a bad posture1 or weak abdominal muscles2 and the proper remedy may be an enema1 a pair of glasses1 a vigorous swim1 deep breathing exercises or an abdominal supporter1 an erect carriage or a general change of daily habits4 ,a young man returning from a surveying trip in the mountains of ,colorado in which an ideal hygienic out-of-door life was lived1 said1 ,i never saw so good-natured a crowd of rough men4 ,nothing ever seemed to make them angry4 ,they were too full of exultant health4 ,sidenote3 ,mental ,rewards from ,health ,health for the body awakens mental capacities where they exist4 ,failure in mental work can often be traced to failure in physical health2 and the restoration of bodily health is often essential to success in the tasks of the mind4 ,this is especially true of the artistic professions1 where the kind of product is dependent so largely upon the state of the emotions1 upon exhilaration and enthusiasm4 ,a noted sculptor who1 a number of years ago1 was down and out in the artistic world1 after a period of years came back with a masterpiece1 having adopted a more hygienic life4 ,epictetus taught that no one could be the highest type of philosopher unless in exuberant health4 ,expressions of ,emerson's and ,walt ,whitman's show how much their spiritual exaltation was bound up with their health conditions and ideals4 ,give me health and a day1 said ,emerson1 and ,i will make the pomp of emperors ridiculous4 ,sidenote3 ,influence of the ,mind on ,health ,but what most concerns us in this section is that the mind has an important influence over the condition of the body4 ,a ,kansas poultryman1 who owns a hen which he claims to value at #aj1jjj because of her qualities as a breeder1 a few years ago knew a great deal more about how to maintain the health of his poultry than he did about how to maintain his own health4 ,long and bitter experience had taught him that he obtained freedom from sickness among hens only by being very careful to feed them on a special diet2 to give them drinking water at regular intervals--warmed in winter2 to supply them with well ventilated and cleanly houses1 and so on4 ,but1 after all this1 he found there was one condition1 which1 if unfulfilled1 still precluded the realization of maximum possibilities4 ,a discontented hen won't lay eggs1 was the startling discovery4 ,when ,i see a man go into the yard and 'holler' loudly at the hens1 and wave his arms1 making them scatter1 frightened1 in all directions1 ,i say to that man3 ',you call at the office and get your pay and go4' ,but when ,i see a man go into the yard1 and call gently to the hens1 so that they all gather around him and coo and cluck and eat out of his hand1 ,i raise that man's pay4 ,sidenote3 ,physical ,manifestations ,it can not be too much emphasized that mental perturbation affects the body in many ways4 ,shame fills our cheeks with blood4 ,fear drives the blood away4 ,excitement quickens the heart-beat4 ,grief brings tears1 the reaction of glands about the eyes1 and sighs1 the disturbances of regular breathing4 ,a great shock to the mind may cause fainting1 the rush of blood from the head into the abdomen4 ,worry will interfere with digestion and sleep4 ,the ,x-ray has detected the arrest of the peristaltic movement of the stomach and intestines because of a strong emotion4 ,some peculiarly constituted people1 who take their work and obligations with a kind of seriousness that amounts almost to fear1 can not eat anything of consequence until their day's work is ended4 ,the digestive processes seem to be at a standstill until then4 ,a curious fact is that strong emotion may lead to a great increase in the sugar in the blood1 sometimes enough to cause its appearance in the urine as though the person had diabetes4 ,one man expresses this by saying1 bitterness of soul banishes sweetness even from the body4 ,sidenote3 ,the ,demands on the ,mind ,it is doubtless on account of such influences of the mind on the body that some persons who have attempted to improve their health by what they call thoroughly masticating their food--but who have interpreted this phrase as having a purely mechanical meaning--have wondered why they were not benefited when they forcibly held their food in their mouths until they performed a certain number of chews1 while in fact they were making a bore of eating and were forgetting to taste and enjoy4 ,the mind and the emotions refuse to be ignored in this way1 and exact due penalty from the body when they are not satisfied4 ,to attain the desired results from any hygienic measure1 it is apparently necessary1 in some degree at least1 to satisfy the mind along with the body4 ,sidenote3 ,hypochondriacs ,there is in fact a danger to which some people are especially subject--the danger of becoming hypochondriacs from paying too much attention to physical hygiene4 ,such a person becomes fearful lest he is not doing exactly the right thing4 ,he looks suspiciously at every article of food and fears that it will disagree4 ,he fears that he has strained his heart2 he worries over the loss of an hour's sleep2 he chafes because his employer has not given him a vacation at the right time or of the right length4 ,the hypochondriac thus neutralizes practically all the benefit of other hygienic measures by disregarding this special measure of keeping serene4 ,it might1 in many cases1 be better to disregard some rules of hygiene than to worry over them4 ,sidenote3 ,mind-cure ,on this theory the devotees of mind-cure cults have derided every hygienic measure but one--their mind-cure4 ,they sometimes succeed in the real cure of imaginary ailments1 and the imaginary cure of real ailments4 ,in the latter case1 the mental contentment lasts only until the real ailment becomes too aggressive to be ignored4 ,but it is a great mistake to stake everything on the simple resource of mental equanimity4 ,in some cases it is criminal1 as for instance to refuse surgery for cancer1 or outdoor living for tuberculosis4 ,in its proper place1 mind-cure is an essential part of individual hygiene4 ,in order to get the benefit of the other rules1 there must be no worrying or watching of symptoms4 ,after the regimen of exercise1 baths1 diet1 etc41 has been selected1 it must be followed as a matter of course1 with confidence that it will help1 and with patience as to the rate of improvement which will follow4 ,sidenote3 ,worry ,it would seem that incessant1 even if mild1 worry is more exhausting than occasional fits of intense anger or fright or overexcitement1 just as we waste more water from a spigot left slightly open all the time than from one which is alternately closed and wide open4 ,worry1 if unceasing1 will often drain away the largest store of nervous energy4 ,worry seems1 as it were1 to short-circuit nerve currents in the brain1 which normally form a long circuit through the body4 ,one man1 with this simile before him1 has found he can stop worrying almost at will1 avoid the supposed continuous short circuit and save up his nervous energy until it is needed4 ,sidenote3 ,rejoice at ,things as ,they ,are ,we must rejoice at things as they are2 they might be worse6 ,if we should count up we should be surprised to find how seldom the things we fear or worry about really happen4 ,it is a true proverb that half the trouble never comes4 ,sidenote3 ,serenity an ,art ,each must learn for himself how best to avoid anger1 fear1 worry1 excitement1 hate1 envy1 jealousy1 grief1 and all depressing or abnormal mental states4 ,to do so is an art which must be practised1 like skating or bicycle-riding4 ,it can not be imparted merely by reading about it4 ,sidenote3 ,one ,day at a ,time ,when1 as unfortunately is often the case1 the difficulty of maintaining one's serenity seems insuperable1 the battle can often be won by living one day at a time4 ,almost any one in ordinary conditions of adversity has it within his or her power1 for merely one day or at any rate one hour1 or one minute1 to eliminate the fear1 worry1 anger1 or other unwholesome emotions clamoring to take possession4 ,at the expiration of say the hour1 or minute1 the same power can be exercised for the next ensuing period1 and so on until one is caught napping1 after which he must pick himself up and patiently try again4 ,sidenote3 ,the ,hurry ,habit ,in modern life1 which has been gradually speeded to the breaking-point1 many people are suffering from a constant oppressive sense of hurry4 ,most people have so much to do1 that they can not do it4 ,this fact is of much annoyance and at the same time spurs them on in the vain endeavor to catch up4 ,when once it is realized that the sense of hurry actually reduces the effective speed of work--in other words1 that the more haste1 the less speed--the situation has been reached in which the individual can teach himself some practical philosophy4 ,sidenote3 ,religion and ,philosophy ,an immense help in the field of mental hygiene is to be obtained from religion and philosophy1 although this is not the place to advocate any particular form of either1 and from the standpoint of hygiene1 it does not greatly matter6 ,one may get his chief help from the ,bible1 from faith-healing cults1 from writers like ,emerson1 from ,tagore and other ,orientals1 or from ,marcus ,aurelius and ,epictetus4 ,sidenote3 ,religion of ,healthymindedness ,professor ,william ,james commends the adoption of a religion of healthymindedness in which we renounce all wrong or diseased mental states1 cultivating only the healthy ones1 such as courage1 patience1 optimism1 and reverence4 ,sidenote3 ,the ,habit of ,happiness ,when the mind turns from shadow to sunshine1 the body will tend also to assume the radiance of health4 ,stevenson said that there is no duty we so much underrate as the duty of being happy4 ,the habit of being happy enables one to be freed1 or largely freed1 from the domination of outward conditions4 ,though the trait is apparently totally lacking in some1 while existing to a high degree in others1 experience has shown that conscious cultivation will develop it to an appreciable degree1 even in very stubborn cases4 ,as in little ,pollyanna's ,glad ,game1 it is possible to find something to be glad about in every situation in life4 ,sidenote3 ,control of ,attention ,the secret of equanimity consists not so much in repressing the fear or worry1 as in dropping or ignoring it--that is1 diverting and controlling the attention4 ,it does no good to carry a mental burden4 ,forget it6 ,the main art of mental hygiene consists in the control of attention4 ,perhaps the worst defect in the ,occidental philosophy of life is the failure to learn this control4 ,the ,oriental is superior in such self-training4 ,the exceptional man in ,western civilization who learns this control can do the most work and carry the most responsibility4 ,on much the same principle as the ,indians used when their young men were trained to endure pain self-inflicted1 we might well devote a few minutes each day to the difficult task of changing at will our attention from the thing which is engrossing it to anything else we choose2 or1 what is more difficult still1 to blank nothingness4 ,when we have sufficiently strengthened this power1 we can turn off the current of our thoughts as we turn off the lights and lie down to sleep in peace1 as a trained sailor does in a storm4 ,sidenote3 ,making ,up ,one's ,mind ,if a person's work is drudgery but has to be endured1 the making up of the mind to endure it cheerfully1 the relinquishment of the doubtful but fascinating pleasure of dwelling upon one's misery1 is found to largely obviate the burden4 ,it is the making up of the mind which presents the difficulty4 ,the truth is that we instinctively shrink from making1 without reservation1 important decisions as to our future course of conduct4 ,we balk even at really committing ourselves not to worry4 ,a man who1 when he complained of his lot1 was advised to grin and bear it1 replied that he'd have to bear it1 but he'd be hanged if he'd grin6 ,sidenote3 ,intensity of ,desires ,the decision which is perhaps the hardest to make and1 at the same time1 the most important from the standpoint of health and working-power1 is the decision not to care too much about the objects we are seeking to achieve4 ,we need not subscribe to the ,nirvana philosophy4 ,a certain intensity of desire is normal1 but modern life tends to a morbid frenzied intensity4 ,most of us need1 in the interest of mental health or sanity1 to moderate our desires4 ,a business man who had set his heart on fulfilling a large responsibility nearly wrecked his health from worry over the outcome4 ,his wise physician prescribed that1 before sitting down to his desk each day1 he should spend five minutes repeating and impressing on his mind the words1 ,i don't give a hang6 ,i don't give a hang6 ,the truth is many people fail because of over-anxiety lest they fail4 ,some invalids die from an exaggerated desire not to die4 ,sidenote3 ,ruling ,ourselves ,a helpful precept1 when one is failing in some crucial undertaking from his very over-anxiety to succeed1 is to replace the ambition to succeed by a determination to pass the crisis unruffled1 whether one succeeds or fails1 ,he that ruleth himself is greater than he that taketh a city1 and incidentally if we rule ourselves we are far more likely than otherwise to take the city1 if that be possible at all4 ,an ideal course of conduct implies a constant readiness1 after all has been done which can be done1 to renounce one's feverish desires and accept whatever higher powers decree1 even if it be death4 ,this is one of the supreme aims of every great philosophy or religion4 ,job 7#ac3ae7 said1 ,though ,he slay me1 yet will ,i put my trust in ,him1 and ,christ exclaimed1 ,if it be possible let this cup pass from me2 nevertheless1 not as ,i will1 but as ,thou wilt4 ,,chapter ,v ,,hygiene ,,in ,,general ,section ,i--,the ,fifteen ,rules of ,hygiene ,the aids to health discussed in the preceding chapters may be summarized in specific formulas classified under the four heads1 ,air1 ,food1 ,poisons1 and ,activity1 corresponding to the four chapters1 and under fifteen sub-heads1 corresponding to the fifteen sections4 ,i4 ,,air4 #a4 ,ventilate every room you occupy4 #b4 ,wear light1 loose and porous clothes4 #c4 ,seek out-of-door occupations and recreations4 #d4 ,sleep out1 if you can4 #e4 ,breathe deeply4 ,,ii4 ,,food4 #f4 ,avoid overeating and overweight4 #g4 ,eat sparingly of meats and eggs4 #h4 ,eat some hard1 some bulky1 some raw foods4 #i4 ,eat slowly4 ,,iii4 ,,poisons4 #aj4 ,evacuate thoroughly1 regularly and frequently4 #aa4 ,stand1 sit and walk erect4 #ab4 ,do not allow poisons and infections to enter the body4 #ac4 ,keep the teeth1 gums and tongue clean4 ,,iv4 ,,activity4 #ad4 ,work1 play1 rest and sleep in moderation4 #ae4 ,keep serene4 ,the application of these rules to one's daily life must be varied with each individual4 ,the most practical method is for the individual to begin the improvement he would seek by constructing a typical day's program in which time is provided for1 say1 breathing and other exercises in bed1 bath1 toilet1 walk to business1 meals1 amusement1 etc41 with special notes and memoranda as to the particular faults of omission and commission to be corrected4 ,one might also1 as ,benjamin ,franklin records in his autobiography1 keep a daily record for a week as to how nearly the program is lived up to4 ,by dint of such and other stimuli1 the transition in habits can be made1 after which the rules cease to be rules1 as carrying any sense of restriction1 and become automatic like putting on or taking off one's clothes4 ,section ,,ii--,the ,unity of ,hygiene ,sidenote3 ,the ,rules ,interrelated ,the above rules embody our preachment on individual hygiene4 ,we have stated them as fifteen separate kinds of procedure4 ,in actual life1 however1 our acts can not be so separated4 ,the neglect or observance of one rule carries with it1 to some extent1 the neglect or observance of other rules4 ,for instance1 one can not take muscular exercise without1 to some extent1 taking breathing exercises4 ,swimming serves as a means of cleanliness1 of skin gymnastics1 of general exercise and of amusement4 ,a game of tennis implies the practise1 to some extent1 of at least five of the fifteen rules4 ,the human body is a harp of a thousand strings1 which are intended to harmonize4 ,if one of them is out of tune1 it is likely to cause discord throughout1 while to tune up one helps the harmony of all4 ,sidenote3 ,medical ,specialists ,any one ailment has a far-reaching effect throughout the system4 ,it is because of this far-reaching effect that the one idea specialist in medicine has so often thought his particular specialty to be the one and only gateway to all therapeutics and hygiene4 ,the oculist is liable to look at all ailments as related to the eyes2 the dentist as related to the teeth2 the mental hygienist as related to wrong attitudes of mind4 ,if we examine their claims1 we find that they are usually right in their affirmations1 though wrong in their denials4 ,it is their affirmations in which we are here interested4 ,they find that the ailments within their own special province extend in unsuspected ways1 and to a surprising degree into seemingly remote fields2 and that to remedy the special defect which they can treat1 will often go a long way toward remedying numerous other ailments4 ,sidenote3 ,remote ,effects of ,ailments ,it has already been noted that eye-strain leads to an astonishing number of serious nervous affections1 and that corrective eyeglasses will often work wonders for remedying those ailments and improving the general health4 ,there may be other unhygienic conditions equally responsible for these symptoms1 and the correction of which may produce equally wonderful improvement4 ,vertigo may be due to eye-strain1 or it may be due to wrong posture or to pressure of wax on the ear-drum4 ,diabetes may be aggravated by too much sugar1 by infected tooth-sockets1 or by too much worry4 ,tuberculosis may be due jointly to indoor-living1 lack of exercise1 wrong diet1 wrong posture1 sexual excess1 alcohol1 nerve-strain1 and numerous other preconditions1 besides infection with the tubercle bacillus4 ,the social evil can be fought not only directly by attack on prostitution1 and by appeals to self-control and moral ideals1 but also indirectly by diminishing the consumption of alcohol and other drugs1 for alcohol not only produces abnormal sexual desire but reduces the strength of will by which that desire is repressed4 ,forel asserts that the social evil can not be controlled until the use of alcohol as a beverage is abolished4 ,sidenote3 ,popular ,delusions ,it is not uncommon for people to attribute their ailments to the less important rather than the more important cause1 and so fail to get the best benefits of hygiene4 ,many people bemoan the fact that they sat in a draft and therefore caught cold1 when what they most needed was not to keep out of drafts but to keep in such condition that drafts would do them good1 not harm4 ,benjamin ,franklin1 a century ago1 believed1 what we now know to be true1 that people who live in the forest1 in open barns1 or with open windows1 do not catch cold1 and that the disease called 'a cold' is generally caused by impure air1 lack of exercise1 or overeating4 ,sidenote3 ,so-called ,overwork ,most people who are overworked are1 more properly speaking1 simply the victims of bad air1 bad diet1 poisons1 or worry4 ,they believe that because they are tired it must be work which is hurting them4 ,the man who breaks down in middle life commonly imagines that he has ruined his health by overwork4 ,the college girl thinks she has ruined her health by study4 ,all these overworked people prove their case by showing that they improve in health when given a vacation4 ,this simply shows that a bad condition can often be remedied by improving the general health in any way whatever1 even if the primary source of the difficulty is not reached4 ,they are undoubtedly working beyond their working capacity2 but their working capacity is only a fraction of what it would be if they took exercise1 were not constipated1 did not eat too much1 abjured alcohol1 or ceased to worry continually4 ,if they lived hygienically in these respects1 the work which was a drag might be an inspiration4 ,a physician of wide experience says that every day men come to him broken down in health1 invariably telling him that they have overworked2 and yet upon questioning them he finds that none of them works as hard as he4 ,their breakdown was due to the terrible load of unphysiological habits which they had been carrying--a load so great that scarcely any work could be carried in addition4 ,sidenote3 ,an ,all-round ,regime ,other examples might be given of ascribing ailments and disabilities to the less important instead of the more important causes4 ,the error is almost always made of resting the blame on only one cause4 ,in consequence most health-seekers make the mistake of making only one correction in their daily regime of life4 ,one will cease alcohol drinking1 another will give up tobacco smoking1 another will give up coffee2 a third will cease using all red meats1 another turns vegetarian1 another adopts a raw food diet2 another takes up outdoor sleeping2 another adopts a daily game of golf2 another embraces a mental healing cult2 another takes up mastication4 ,but great and permanent results require the adoption of an all-round1 well-balanced regime4 ,section ,,iii--,the ,obstacles to ,hygiene ,sidenote3 ,effort of the ,will ,it is not enough that the individual should know how to live4 ,knowledge is of no avail without practise4 ,mr4 ,moody1 the evangelist1 once said of religious conversion1 ,merely to know is not to be converted4 ,i once boarded a train going in the wrong direction4 ,some one told me my mistake4 ,i then had knowledge1 but ,i did not have 'conversion' until ,i acted on that knowledge--seized my traveling-bag1 got off that train1 and boarded one going in the opposite direction4 ,many people are on the wrong train in hygiene1 as in religion1 and know it4 ,they are traveling fast to that kind of perdition which in the end unhygienic living always brings4 ,in fact1 a great many people practise unhygienic habits more through indifference than through ignorance4 ,most people have acquired1 by imitation of their neighbors1 a great number of unhygienic habits and have continued in these habits for so many years1 that they can not get rid of them1 except through a great effort of will4 ,this effort they are usually unable or unwilling to put forth unless very strong incentives are brought to bear4 ,often--in fact1 if the truth were known1 usually--they wait until ill health supplies the incentive4 ,the man who is most receptive on the subject of health conservation1 is1 in the majority of cases1 the man who has just had some ominous warning of coming ill health2 although there is now a small but increasing number who do not wait so long1 men who pride themselves on keeping in the pink of condition4 ,these are the men who are rewarded for their efforts by enjoying the highest reaches of working-power4 ,sidenote3 ,cost of ,good ,health ,the ordinary man1 in ordinary good health1 does not want or thinks he does not want to live hygienically4 ,he sees all sorts of imaginary objections to adopting a hygienic life1 and closes his eyes to its real and great advantages4 ,one of the objections often trumped up is that the practise of hygiene costs too much--that it can only be a luxury of the rich4 ,it is quite true that here1 as elsewhere in human life1 wealth confers great advantages4 ,the death-rate among the rich is always less than that among the poor4 ,and yet the rich have unhygienic temptations of their own1 while the poor1 on their part1 are far from living up to their opportunities4 ,sidenote3 ,missionaries ,there are really only two material disadvantages from which the poor suffer in their opportunities to live a healthy life3 ,one is unhygienic housing1 both at home and at work2 the other is unhygienic toil4 ,it must be admitted that millions of unfortunates are unable individually to remedy these two disadvantages in their lot in life4 ,yet they can1 even in these two respects1 accomplish much if they take an intelligent interest in hygiene4 ,the graduates of tuberculosis sanatoria are largely among the poor and they are doing much good missionary work in securing better ventilation1 both in the home and in the workroom4 ,they find this possible partly by insisting on more open windows in home and workshops1 partly by changing their home to one better equipped with windows or situated in the suburbs instead of in the city1 partly by changing their occupations1 partly by getting the cooperation of their employer or simply by cooperating with him when he is ready to do his part4 ,the workman can also accomplish something through the ,trades ,unions1 especially in regard to hours of work4 ,employers will increasingly cooperate in this movement1 as they come to realize that the securing of efficiency in their workmen is to their interest1 and that monotony1 long hours1 and other unhygienic elements which are now1 through sheer carelessness1 often imposed on their workmen1 bring back in the end big financial losses on themselves4 ,except for the evils mentioned--those of housing and working conditions--there are few people so poor that they can not buy the means of living a healthy life4 ,in fact1 hygiene is one of the few precious gifts which can be had almost for the asking4 ,most people can sleep out-of-doors1 if they will--if in no other way than by the so-called indoor window-tent--or can take deep-breathing exercises without cost4 ,it costs nothing to stand1 sit1 and walk erect1 to evacuate thoroughly1 regularly1 and frequently4 ,it costs less than nothing to avoid overeating and overweight1 and to be totally abstinent from alcohol and tobacco4 ,sidenote3 ,cost of ,food ,almost all can allow enough time for meals to eat slowly4 ,coarse and raw foods are always to be had and are usually cheaper than the conventional soft1 concentrated cooked foods4 ,in fact1 meat1 eggs1 and like foods are among the most expensive and the least desirable4 ,if we compare the cost of flour and of the other cheapest food materials1 with the cost of oysters1 one of the dearest1 we find that the latter is fifty times as expensive as the former for the same food value4 ,this takes no account1 of course1 of the expenses involved in cooking either of them4 ,it has been proved by actual experience that one can live in the best of health on food costing as low as ten cents a day1 exclusive of the labor of preparing1 cooking and serving4 ,mrs4 ,richards1 in her ,cost of ,food1 says that this is possible anywhere in ,america within fifty miles of a railroad4 ,the only real objection to living on this minimum expense is the lack of variety4 ,the following is a brief list of foods in ascending order of cost per #ajj calories of food value1 the cheapest being at the beginning and the dearest at the end3 glucose1 corn-meal1 wheat-flour1 oatmeal1 cane-sugar1 salt pork1 rice1 wheat bread1 oleomargarine1 beans1 peas1 potatoes1 butter1 milk1 cheese1 beef-stew1 ham1 mutton-chops1 beef1 eggs1 and oysters4 ,if the foods in this list be looked up in the table given in the ,,supplementary ,,notes for their protein1 fat1 and carbohydrate contents1 it will be seen that a well-balanced ration is possible without the use of expensive foods4 ,in fact1 among the cheap foods are some consisting mostly of protein1 some consisting mostly of fat1 and some consisting mostly of carbohydrate4 ,for instance1 cheap sources of protein are skim milk1 beans1 cheese1 and peanuts4 ,cheap sources of fat are oleomargarine and cottonseed-oil4 ,cheap sources of carbohydrate1 i4e41 starch and sugar1 are bread1 bananas1 potatoes1 glucose1 and even ordinary sugar4 ,if a diet1 selected for cheapness1 is not at first well balanced1 a judicious admixture of one or more of the foods just mentioned1 will restore equilibrium4 ,a cheap bulky food is cabbage4 ,sidenote3 ,repaid ,cost ,most of the rules of hygiene cost nothing to observe4 ,but even when hygiene is costly at first1 the cost is usually repaid in the end many times over4 ,to ventilate a house in winter always costs a certain additional expenditure for coal1 but it is better to pay the coal bill than the doctor's bills4 ,to sleep out-of-doors costs some extra blankets1 bedding1 clothing1 and roll curtains1 but these not only save the cost of heating an indoor sleeping-room1 but save also the cost of ill-health4 ,there is no better economy than to keep one's working-power4 ,to lose it means to lose its earnings and to have1 in addition1 the heavy expenses of medical attendance1 medicines1 and nursing1 and often to lose life itself with its potential earnings of every sort4 ,in short1 an unhygienic life1 for the sake of economy1 is penny-wise and pound-foolish4 ,sidenote3 ,i ,have ,no ,time ,many busy men object to hygiene because1 they say1 they have no time for it4 ,they imagine that to devote an hour each day to exercise or relaxation is a waste of time and that they are really economizing their time by working that hour instead4 ,we are here referring1 not to those who can not control their working-time1 but to those who deliberately choose to work when hygiene would require them to play4 ,it is often those who fix their own working-hours1 rather than those whose working-hours are fixed for them1 who overwork the most4 ,if these could know the suffering which sooner or later follows inevitably as the consequence of this mistaken policy1 they would not pursue it for a single day4 ,a slight loss of working-power comes immediately4 ,a careful observer of mental workers found that an hour invested in exercise in the afternoon often pays for itself within a day1 by rendering possible more rapid work4 ,he also found an improvement in the quality of his work4 ,the razor-edge of the mind needs daily honing through physical exercise4 ,the same principle applies to all work4 ,it is just as necessary to stop1 at intervals1 our physical and mental machinery for oiling and repairs1 as to stop the machinery of a factory4 ,sidenote3 ,too ,much ,trouble ,another objection is that the practise of hygiene is too much trouble4 ,it is undoubtedly true1 that no one who has unhygienic habits can overcome them without a certain amount of trouble4 ,the people who get the best results are those who are never deterred by trouble so long as the trouble is worth while4 ,for those who have not the necessary enthusiasm or self-control to break their unwholesome habits by sheer will power1 the best advice is to so arrange their lives as to make the practise of hygiene inevitable4 ,one physician in ,chicago deliberately got rid of his automobile and other means of locomotion in order to force himself to walk to all his patients1 and so secure enough physical exercise4 ,another man in ,new ,york ,city1 with the same object in view1 selected the location for his dwelling so that there was no rapid transportation available to take him to his office1 making the walking back and forth a necessity from which he could not escape4 ,sidenote3 ,simplicity of ,hygienic ,living ,the only difficulty lies in overcoming the inertia of acquired habits4 ,after one has changed his habits1 it is just as easy to live rightly as to live wrongly4 ,the rules of hygiene are not restrictive1 but liberating4 ,they may seem at first restrictive1 for they prohibit many things which we have been in the habit of doing2 but they are really liberating1 for the things we were doing were unrealized restrictions on our own power to work1 to be useful1 or even to enjoy life4 ,the rules of hygiene are thus simply the means of emancipating us from our real limitations4 ,these so-called rules1 when tried1 will prove to be not artificial but natural1 not difficult but easy1 not complicated but simple4 ,they are almost as simple as the direction to bathe in the river ,jordan4 ,it is1 in fact1 their very simplicity and availability to which is largely due their deplorable neglect and the failure to realize the wonderful benefits following their careful and continued observance4 ,sidenote3 ,the ,evil of ,romancing ,not only a healthy mental attitude toward life1 but a healthy mental attitude toward one's own unhygienic habits is essential4 ,it is a very common thing for a man to romance over his shortcomings1 or his unhealthy physical conditions1 to make humor of them to his friends4 ,very often the first step toward a better physical condition is a change in this mental attitude4 ,section ,,iv--,the ,possibilities of ,hygiene ,sidenote3 ,the ,preventability of ,disease and ,death ,certain it is that more people would practise hygiene if they could be made to realize in some vivid way how much they needed it4 ,few persons1 even when they read and accept the statistics on the subject1 really have a picture of the imperative need of hygiene as an integral part of every human life4 ,it is not brought home to them how widespread is illness1 how numerous are preventable deaths1 how many are the tendencies toward individual and racial deterioration4 ,the report of the ,roosevelt ,conservation ,commission on ,national ,vitality1 indicates that annually there are in the ,united ,states over #fjj1jjj deaths which might be prevented if existing knowledge of hygiene were properly applied2 that at least half of the #c1jjj1jjj and more sick-beds constantly kept filled in the ,united ,states are unnecessary2 that the financial loss from earnings cut off by preventable disease and premature death amounts to over #a1ejj1jjj1jjj annually2 and that over #ae years are lost to the average life through the lack of application of knowledge which already exists but which simply has not yet been disseminated and applied4 ,sidenote3 ,impairments ,unsuspected ,the health examinations of the ,life ,extension ,institute have revealed unsuspected ailments in persons who considered themselves well1 and to an extent which has astonished even those who have long been familiar with these subjects4 ,among large groups of clerks and employes of banks and commercial houses in ,new ,york ,city with an average age of #bg and all supposedly picked men and women1 only #a per cent4 were found free of impairment or of habits of living inviting impairment4 ,of those with important physical impairments1 #hi per cent4 were1 prior to the examination1 unaware of impairment2 #af per cent4 of the total number examined were affected with organic heart trouble1 #db per cent4 with arterial changes1 ranging from slight thickening to advanced arteriosclerosis1 #bf per cent4 with high or low blood pressure1 #dj per cent4 had sugar1 casts1 or albumin in the urine1 #bd per cent4 had a combination of urinary and other serious impairment1 #dg per cent4 had decayed teeth or infected gums1 #ca per cent4 had faulty vision uncorrected4 ,among industrial groups1 not exposed to any special occupational hazard or poisoning1 the figures were as follows3 ,with an average age of #cc1 none were found to be free of impairment or habits of living inviting impairment4 ,of those with important physical impairments1 #hi per cent4 were1 prior to the examination1 unaware of impairment2 #c per cent4 of the total number examined were affected with organic heart trouble2 #ec per cent4 with arterial changes1 ranging from slight thickening to advanced arteriosclerosis2 #bc per cent4 with high or low blood pressure2 #de per cent4 had sugar1 albumin or casts in their urine2 #bf per cent4 had a combination of urinary and other serious impairment2 #fi per cent4 had decayed teeth or infected gums2 #da per cent4 had faulty vision uncorrected4 ,sidenote3 ,minor ,ailments ,there are few persons in ,america to-day who reach the age of forty sound and normal in every part of the body1 especially if we include among abnormalities the minor ailments4 ,the extent to which minor ills are prevalent among those who pass for well people is not generally appreciated4 ,once we penetrate beneath conventional acquaintance we almost invariably learn of some functional trouble1 such as impairment of heart1 circulation1 liver1 kidneys1 stomach2 or gallstones1 constipation1 diarrhea2 or insomnia1 neurasthenia1 neuritis1 neuralgia1 sick-headache2 or tonsillitis1 bronchitis1 hay fever1 catarrh1 grippe1 colds1 sore throat2 or rupture1 enlarged glands1 skin eruptions2 or rheumatism1 lumbago1 gout1 obesity2 or decayed teeth1 baldness1 deafness1 eye ailments1 spinal curvature1 flat foot1 lameness2 or sundry other troubles4 ,these ailments1 though regarded as minor1 should be recognized promptly and accepted as the signal that the person is moving in the wrong direction4 ,there is no need for alarm provided this warning is heeded4 ,otherwise disaster is almost certain sooner or later to follow4 ,the laws of physiology are just as inexorable as the laws of physics4 ,there is no compromising with ,nature4 ,no man can disobey the laws of health to which he has been bred by ,nature without paying for it--any more than a man can sign a check against his bank account without reducing the amount4 ,he may not be immediately bankrupt1 and until he exhausts his account he may not experience any inconvenience from his great extravagance1 but ,nature keeps her balances very accurately1 and in the end all claims must be paid4 ,sidenote3 ,the ,personal ,equation ,it is true1 of course1 that some persons have greater resistance than others4 ,if we had a convenient barometer by which to measure daily the state of our vitality1 we might register the effect of every unhygienic act4 ,but it is so seldom that endurance is accurately measured that few people appreciate the enormous differences in people and the variations of the same person at different times4 ,these differences and variations have a range of many hundred per cent4 ,some people can not walk upstairs or run across the street without being out of breath1 while others will climb the ,matterhorn without overstrain4 ,the fact that certain people have lived to the century-mark in spite of unhygienic living is sometimes cited to prove that hygiene is ineffective4 ,one might as well cite the fact that certain trees are not blown down in a gale or are not quickly destroyed by insect-pests to prove that gales have no tendency to blow down or insects to destroy trees4 ,sidenote3 ,over-confidence ,the truth is that a person who has so much vitality as to lead him to defy the laws of health and to boast that he pays no price no matter how he lives1 is likely to be the very man to exhaust his account of health prematurely4 ,there was1 a few years ago1 a famous ,american1 possessed of prodigious bodily vigor4 ,he ought to have lived a century4 ,unfortunately he had this insolence of health4 ,he was warned several times against overwork1 lack of sleep1 and abuse of his digestion4 ,but he merely smiled and claimed that such warnings were for others1 not for him4 ,he met an untimely end1 due as his physicians believed and as he himself acknowledged1 when too late1 to his abuse of the great powers with which ,nature had endowed him and to the neglect of personal hygiene4 ,sidenote3 ,possible ,health ,attainment ,conversely1 an observance of the laws of hygiene affords wonderful results in producing vitality and endurance4 ,insurance companies are discovering that even weak and sick people1 will1 if they take good care of themselves1 outlive those with robust constitutions who abuse them4 ,to those unfamiliar with the subject in its larger aspects1 the possibilities seem almost beyond belief4 ,as an example of the wonderful gains which can be secured by obeying the laws of hygiene may be cited the case of a young man who a few years ago was scarcely able to drag himself into the sun in ,colorado1 where he was endeavoring to rid himself of tuberculosis4 ,he not only succeeded1 but subsequently1 by dint of following substantially all of the rules of hygiene here laid down1 became an athlete and capable of running twenty-five miles for sheer love of sport and apparently without the overstrain experienced by ,marathon runners4 ,kant and ,humboldt are cases typical in different fields of achievement of many of the world's most vital men who have actually made over their constitutions from weakness to strength4 ,cornaro says that it was the neglect of hygienic laws which made him all but a dead man at thirty-seven1 and that the thoroughgoing reform of his habits which he then effected made him a centenarian4 ,his rules1 drawn up four hundred years ago and described in his interesting work ,the ,temperate ,life1 are1 so far as they are explained1 almost identical with those given in this book4 ,it is difficult to assign a limit to the good which can be accomplished by practising these rules and so minimizing the poisons which usually narrow and shorten our lives4 ,sidenote3 ,immortal ,animal ,cells ,so far as science can reveal1 there seems to be no principle limiting life4 ,there are many good and bad reasons why men die1 but no underlying necessary reason why they must die4 ,the brilliant ,carrel has kept tissue cells of animals alive outside of the body for the past three years4 ,these cells are multiplying and growing1 apparently unchanged by time1 to all appearances immortal so long as they are periodically washed of poison and nourished in a proper medium4 ,if we could at intervals thoroughly wash man free of his poisons and nourish him1 there seems to be no reason why he should not live indefinitely4 ,section ,v--,hygiene and ,civilization ,in view of the vast extent of human misery from ill health1 the question naturally arises1 ,how does it happen that the world is burdened with so colossal a load8 ,is it no more than is biologically normal8 ,is it true that in other organisms1 animals and plants1 ill health is the rule rather than the exception8 ,are all races of men subject to the same heavy load8 ,sidenote3 ,natural ,adjustments ,upset ,these questions have not yet received sufficient attention4 ,the answer seems to be that man is suffering from his own mistakes made unconsciously and in ignorance4 ,he has upset the equilibrium which ,nature had established among the various powers and activities of his body1 and between himself and the outside world4 ,man has done mischief for his own body similar to what he has done for the natural resources on which he lives4 ,in ,professor ,shaler's epoch-making little book1 ,man and the ,earth1 he shows1 for instance1 that the little layer of soil on the surface of the earth from which plants and animals derive their nutriment was1 before the advent of man1 replenished quite as fast as it was washed away1 but that after man had put his plow into it and had taken off the protective mat of vegetation1 he unconsciously despoiled the accumulation of ages4 ,in a plowed field1 an hour's torrential rain may wash off to the sea more than would pass off in a thousand years in the slow process of erosion which the natural state of the earth permits4 ,he also shows that the constant croppings of the soil rob it of nitrogen1 phosphorus1 and other elements faster than ,nature restores them4 ,the problem of conservation is to reestablish the balance which has been lost through the depredations of man1 for instance1 to lessen soil-wash by terracing1 and to restore to the soil the lost elements by supplying nitrates and phosphates and by other methods of scientific farming4 ,in the same way man has upset his pristine animal mode of living and needs to find scientific ways to restore the equilibrium4 ,most of the present-day problems of hygiene arise from introducing1 uncompensated1 the effects of certain devices of civilization4 ,the inventions of civilization have done so much for man that he is apt to unduly glorify them and to overlook the injurious by-products4 ,these by-products are often of prodigious significance to the race4 ,the invention of houses introduced the problem of house hygiene2 the invention of clothing1 the problem of clothing hygiene2 that of cooking1 the problem of food hygiene2 that of division of labor1 the problem of industrial hygiene2 and so on4 ,to make these statements more concrete1 we may consider some of them in more detail4 ,sidenote3 ,houses ,artificial ,the invention of houses has made it possible for men to live in all climates1 yet this indoor living is responsible for much disease4 ,the houses give comfortable shelter and warmth and protect us from the elements and from wild animals4 ,but the protection has been overdone4 ,like his cousin1 the anthropoid ape1 man is biologically an outdoor animal4 ,his attempt at indoor living has worked him woe1 but so gradually and subtly has it done so that only recently have we come to realize the fact4 ,at first1 dwellings were really outdoor affairs1 caves1 lean-tos1 tents1 huts with holes in the roof and the walls4 ,these holes served to ventilate1 though they were not intended for that purpose4 ,the hole in the roof was to let out the smoke and the holes in the walls to let in the light4 ,gradually the roof-hole developed into a chimney with an open fireplace1 which1 in turn1 gradually changed into a small flue for stoves whereupon it almost ceased to serve any ventilating function4 ,the stove in turn has largely gone and is replaced in many cases by the hot-water or steam radiator1 without any attempt at ventilation4 ,the holes in the wall gave way1 after the invention of glass1 to windows which let in the light without letting in the air4 ,weather-strips1 double windows1 vestibule-doors1 interior rooms1 completed the process of depriving man of his outdoor air1 shutting him into a cell in which he now lives--a sickened but complaisant prisoner--often twenty hours of the twenty-four4 ,tuberculosis1 one of the worst scourges of mankind1 is primarily a house disease4 ,it is prevalent as indoor living is prevalent1 and reaches its maximum in the tenement quarter of a great city4 ,sidenote3 ,effects on ,different ,races ,only by generations of natural selection could we expect to make man immune to the evils of bad air4 ,the robust ,indian and the ,negro1 whose races1 until the last generation or two1 roamed in the open1 fell easy prey to tuberculosis as soon as they adopted the white man's houses and clothes4 ,the ,anglo-,saxons who have withstood the influence of indoor living for several generations have1 probably by the survival of the fittest1 become a little better able to endure it1 while the ,jews1 a race which has lived indoors longer than any other existing race1 are now1 probably by the same law of survival1 the least liable to tuberculosis1 except when exposed to especially unfavorable conditions of life4 ,sidenote3 ,compensation for ,civilization ,but we1 of this generation1 can not afford to wait for natural selection to fit the race to an indoor environment2 hence the supreme importance to us of air hygiene4 ,we must compensate for the construction of our houses by insisting on open windows1 or forced drafts1 or electric fans1 or open-air outings1 or sleeping porches1 or the practise of deep breathing1 or all of these things4 ,sidenote3 ,clothing ,artificial ,in the same way1 clothing has protected our bodies from the cold but enervated or constricted them as well4 ,the aboriginal tribes1 even in cold climates1 seldom used clothing4 ,the ,eskimo is an exception4 ,the tribes toward the ,south ,pole in similarly cold climates often have little more clothing than a blanket which they hang over their shoulders toward the wind4 ,the weak1 pale skin--to whose lack of adaptability we owe the chilling preceding a cold--the bald head1 the distorted foot1 the corns upon it1 the cramped waist1 are among the results of clothing ourselves wrongly4 ,hence we are discovering the need of restoring1 as far as we can1 the original conditions by making our clothes more light1 more loose1 and more porous1 and1 when possible1 by taking the barefoot cure1 or the air bath4 ,sidenote3 ,cooking ,artificial ,we come next to foods1 and note that civilization has invented cooking and artificial foods4 ,these inventions have greatly widened the variety of man's diet1 but the foods of civilization are largely responsible for the decay of our teeth and the abuse of our digestive and eliminating organs4 ,sidenote3 ,soft ,foods ,artificial ,judging from man's teeth and digestive apparatus as well as his general kinship to the anthropoid ape1 it is reasonable to believe that1 before fire was discovered1 man was primarily a frugivorous animal1 whose ordinary diet consisted of fruits1 nuts1 and tender shoots4 ,while man still uses these fruits1 nuts1 and salads1 his chief reliance is on prepared food1 bread1 butter1 meat1 and cooked vegetables4 ,the diet of our progenitors must have been largely one requiring chewing1 consisting1 as it did1 of hard fruits and stalks and perhaps also grains and flesh4 ,observation of manlike apes shows that they chew their food more thoroughly than man4 ,doubtless nuts constituted a considerable part of primitive food and required cracking by the teeth4 ,the work we now do in flour-mills or the kitchen or with the knife and fork1 was then done with the teeth4 ,we even have our cook mash our potatoes and make puddings and pap of our food after it reaches the kitchen4 ,having already shirked most of the task of mastication by softening and cutting our food before it reaches our mouths1 we shirk the rest of it by washing it down with water1 or worse4 ,an ,italian dentist1 who has had a wide range of observation1 says that the knife and fork have committed unpardonable crimes by robbing the front teeth of their work of cutting4 ,he sometimes prescribes for loose teeth the task of cutting a pound of bread daily4 ,whether any of it is swallowed or not is not important1 but he insists that it must be cut by the teeth4 ,sidenote3 ,concentrated ,food ,artificial ,the deplorable lack of residue in modern food is one of the consequences of civilized life1 for the bulky foods have been crowded out by concentrated foods1 and1 in many cases1 the concentrated foods have been formed by getting rid of residue4 ,instead of chewing the sugar-cane1 we use sugar1 a concentrated extract which leaves no residue4 ,we crush the juices from our fruits and throw away the pulp4 ,we take the bran out of our grain and with it the vitamins essential to health4 ,the bulky foods--fruits and fibrous vegetables--are often dropped from our menus4 ,sidenote3 ,hurry ,artificial ,the hurry habit1 another unfortunate by-product of civilized life1 is one of the chief promoters of indigestion4 ,in civilization we live by the clock4 ,we schedule our trains and crowd our meal-time to catch them4 ,we make engagements in neglect of the requirements of digestion4 ,we have1 in consequence1 as one of the institutions of civilization1 the quick-lunch counter4 ,at first we bolted a meal purposely and consciously4 ,later we formed the habit of food-bolting1 and it now seems quite natural4 ,sidenote3 ,use of ,flesh ,food ,sidenote3 ,misled ,appetites ,to the door of the hurry habit may also be laid the excessive use of flesh foods4 ,carnivorous animals bolt their food4 ,frugivorous animals1 to which class the human race properly belongs1 eat slowly4 ,but when1 through the perversions of civilized life1 frugivorous man is forced to eat as fast as the carnivores1 he instinctively adopts a similar diet4 ,as someone has expressed it when we eat as fast as a dog1 we naturally crave the food of a dog4 ,our apelike progenitors had few1 if any1 flesh foods and only those which they could catch with the hand and eat raw4 ,our eliminating organs1 the liver and the kidneys1 have been framed to meet the demands of man's natural diet1 but not adapted to handle the diet of civilized men in the excessive use of flesh foods and the use of alcohol4 ,these organs are1 fortunately or unfortunately1 provided with a large factor of safety and can stand a great deal of abuse1 but the cumulative effect of this abuse1 especially when combined with an unhygienic life in general1 sooner or later leads to disaster4 ,our tastes have also been perverted4 ,the appetite is very likely to be innocently misled by the delicacies which civilization has invented1 as well as by the tricks of cooking1 seasoning1 and preparing4 ,for this reason1 we can not trust1 as thoroughly as we would like1 the ordinary leadings of taste4 ,the solution of this problem of nutrition1 like the solution of the housing problem1 must be sought by retaining the advantageous food customs which we now find about us and substituting scientific customs for the disadvantageous ones4 ,sidenote3 ,other ,evils of ,civilization ,it would be impossible to enumerate all the inventions of civilization which have brought us difficult problems of individual hygiene4 ,we shall name only a few more4 ,the invention of chairs1 though adding to human convenience1 has tended to produce wrong posture1 from which spinal1 nervous and digestive disturbances follow4 ,the invention of the alphabet and of printing has made possible the accumulation of knowledge1 but has promoted eye-strain with a great train of attendant evils4 ,the device of division of labor has created much wealth1 but destroyed the normal balance of mental and physical work1 recreation and rest4 ,from this follow occupational diseases of overstrain1 bad posture1 industrial poisons1 and a craving for narcotics4 ,a combination of conditions has lessened the opportunities for prompt discharge of the body waste1 and so led to dulling of the reflex which promotes defecation4 ,we are only just beginning to realize how serious are the consequences4 ,sidenote3 ,remedies that are ,worse than the ,evils ,we have described many of the unhygienic practises common to-day as direct results of upsetting ,nature's equilibrium4 ,others are indirect results4 ,these latter practises may be described as attempts to remedy the evils of the former1 the remedies1 however1 being often worse than the diseases4 ,much of our drugging1 some of our wrong food habits and not a little of our immorality are simply crude and unscientific attempts to compensate for disturbances or deviations from a normal life4 ,we wake ourselves up1 as it were1 with caffein1 move our bowels with a cathartic1 induce an appetite with a cocktail1 seek rest from the day's fatigue and worries in nicotin1 and put ourselves to sleep with an opiate4 ,in these practises we are evidently trying in wrong ways to compensate respectively for insufficient sleep1 insufficient peristalsis1 indigestion1 overfatigue1 and insomnia--evils due1 as previously explained1 to upsetting ,nature's balance1 between work1 play1 rest and sleep4 ,so also our overeating is largely an unscientific effort to compensate for overconcentration of diet1--that is1 an effort to get bulk4 ,again1 too much protein is in large measure due to the need of compensating for rapid eating1 for as has been remarked1 protein is the one kind of food which can be eaten fast with impunity4 ,again1 a large part of our moral derelictions is due to an unbalanced life from which amusements are largely omitted4 ,the bad boy in the city streets is usually following his instinct for amusement1 of which the lack of playgrounds has deprived him4 ,dissipations of many kinds are explained in a similar way4 ,it is largely because workmen are so often drudges and lack normal recreations that they seek amusement in the concentrated form they find in saloons1 gambling places1 dives and dance halls4 ,finally those economic and social conditions of civilization which have resulted in deferring marriage beyond the best physiological age1 lie behind prostitution and its terrible train of consequences including the venereal diseases4 ,the worst of it is that these wrong remedies1 instead of helping1 aggravate the disease4 ,they become part of a vicious circle1 which continues in an endless round4 ,sidenote3 ,shortened ,human ,life ,the combined effects of all the unhygienic modes of living are undoubtedly greatly to shorten human life4 ,most other mammals live about five times the growing period4 ,in man1 this would mean that the normal life-span should be about a century and a quarter1 an age which is now reached only in one case out of millions4 ,sidenote3 ,no ,return to ,nature ,yet it would be foolish1 even if it were possible1 to attempt a complete return to ,nature by abolishing all the ways and conventions of civilization4 ,this would be throwing away our social inheritance and returning to barbarism4 ,we must go forward1 not backward4 ,just as the cure for the evils of ,democracy is said to be more ,democracy2 so the cure for the evils of civilization must be more civilization4 ,the equilibrium of ,nature having been upset by civilization1 science1 one of the great products of civilization1 must now work out the remedies4 ,just as the waste of the soil which civilization has brought is to be compensated by that great product of civilization1 scientific agriculture1 so the waste of vital resources is to be compensated by scientific hygiene4 ,the saving of civilization depends on following not those who repudiate it1 like ,thoreau1 but those who make use of it1 like ,pasteur4 ,what the world needs is not to abolish houses1 but to ventilate them2 not to go naked1 but to devise better clothes1 which have all the advantages and none of the disadvantages of those we now wear2 not to return to the diet of the anthropoid apes1 but to remodel that which we have2 not to give up chairs1 but to improve the form of chairs2 not to abandon reading1 but to employ corrective eyeglasses and clear printing2 not to abrogate division of labor1 but to shorten the hours of labor and provide wholesome recreations and special compensating advantages when needed4 ,when1 in future centuries1 these come to be reckoned among the great triumphs of civilization1 we may expect human life to be longer and perhaps stronger than in any primitive state of ,nature1 just as where modern scientific forestry has been applied we find longer lived and better trees than ever grew in ,nature's jungles4 ,section ,,vi--,the ,fields of ,hygiene ,sidenote3 ,public ,versus ,individual ,hygiene ,the object of this book is primarily to instruct the individual as to what he can do to maintain his own individual health4 ,but individual hygiene is only one particular branch of hygiene1 and it is well for the individual1 partly out of public spirit1 partly in self-defense1 to have some idea of the other important branches1 namely1 public hygiene1 the hygiene practised by the health officer1 semipublic hygiene1 the hygiene of schools1 institutions1 and industrial establishments1 and race hygiene or eugenics1 the most important of all4 ,all these branches are so closely related that it is impossible to mark any exact dividing-line4 ,but1 in a general way1 there is a broad distinction between eugenics1 which is the hygiene of future generations1 and the other two1 which relate to the present generation1 as also between these two themselves4 ,thus public hygiene is that which is practised by the government for its citizens1 while individual hygiene is that which is practised by the citizens for themselves4 ,public hygiene consists chiefly in efforts by the government to maintain a wholesome environment in which to live1 including good outdoor air--without smoke or foul odors--clean streets1 pure water1 good sewers1 quarantine1 and legal regulations concerning houses1 schools1 prisons1 hospitals1 and other public institutions1 foods sold in markets1 and conditions of employment4 ,it is chiefly useful in preventing acute or infectious diseases1 such as typhoid fever1 scarlet fever1 measles1 whooping-cough1 small-pox1 yellow fever1 and diphtheria1 and in preventing accidents and occupational diseases4 ,individual hygiene is chiefly useful in preventing the chronic or degenerative diseases1 that is1 diseases of nutrition and of circulation1 such as heart and kidney affections1 nervous prostration1 insanity4 ,public hygiene has made much progress during recent years4 ,in consequence1 the number of deaths from the acute or infectious diseases has been greatly diminished4 ,health officers are beginning to demonstrate the truth of ,pasteur's words1 ,it is within the power of man to rid himself of every parasitic disease4 ,it is this work which has reduced the general death-rate in civilized countries and sometimes cut it in two1 as at ,panama4 ,the ,united ,states ,public ,health ,service1 on invitation of the ,peruvian ,government1 recently cut the death-rate in two in one of ,peru's disease-ridden cities4 ,individual hygiene1 on the other hand1 has been greatly neglected1 especially in the ,united ,states1 and1 doubtless largely as a consequence1 the death-rates from the chronic or degenerative diseases are increasing rapidly4 ,a further consequence is that1 in the ,united ,states1 while the death-rate in the early years of life 7when infectious diseases do most of the killing7 has been decreasing1 the death-rate in later life 7when the chronic diseases do most of the killing7 is increasing4 ,in ,sweden1 on the other hand1 where individual hygiene is more generally applied1 the death-rate is declining at all times of life4 7,see ,signs of ,increase of the ,degenerative ,diseases1 ,,supplementary ,,notes47 ,both public and individual hygiene are being invoked in the fight against tuberculosis1 a disease at once infectious and chronic1 due to germs and to wrong methods of living4 ,sidenote3 ,cooperation ,necessary ,no matter how thoroughly an individual attempts to care for his own health1 he will find it almost impossible to avoid infections1 at times1 without the organized help of the community in which he lives4 ,a man may do his best to keep his windows open1 to breathe deeply1 to eat hygienically1 to hold his activities within the limits of overfatigue1 to screen his house against flies and leave no tin cans about his kitchen door to breed mosquitoes2 but if the city in which he lives has no good air for him to breathe1 if his city's water supply is contaminated1 if neighboring malarial swamps are not drained or covered with oil1 if flies alight on the food before it comes to his own house1 if the food contains disease germs or dangerous preservatives1 or if his next-door neighbor visits him and leaves infection behind him1 mere personal defenses will hardly be adequate4 ,even in so private a matter as moving the bowels1 sometimes the fault lies partly with circumstances beyond the control of the individual4 ,unfortunately in most of our cities and small towns ,comfort ,stations are rare or unknown1 and when they are available they are often in such an insanitary condition as to be a source of danger through the spread of communicable disease4 ,constipation1 as we have seen1 is a far more serious matter than it is sometimes thought to be4 ,it is therefore incumbent on the individual to contribute his share to the hygienic work of society as a whole1 in particular to take an active interest in health legislation and administration4 ,a man can not live to the best advantage in a life isolated from all social obligations1 any more than could ,robinson ,crusoe1 who was unable to launch his canoe in the ocean1 after he had been at great pains to construct it1 because he had no one to help him4 ,each man should take part in the great social hygienic struggle1 if he is to reap the highest rewards in his own personal hygienic struggle4 ,and he can do a great deal if he will be patient and persistent4 ,if1 for instance1 he would always insist on suitable air conditions in public buildings1 electric cars1 theaters1 and churches1 and encourage others to do so1 it would not take long to make air reform general4 ,sidenote3 ,the ,consumer's ,duty ,in fact1 it is the common public1 constituting the consumer1 who has it in his power to bring about most of the necessary reforms in public hygiene4 ,when the consumer really values hygienic environment1 the producer will supply it4 ,the great improvement in recent years in drinking water was brought about through the appreciation1 by the consumer1 of the danger from impure water4 ,his complaints produced the change4 ,hotels found it profitable to provide and advertise pure water4 ,so also the education of the public as to the dangers of a common public drinking cup led to the invention of bubbling fountains and cheap individual cups and to the introduction of these conveniences in railway stations and other public places4 ,we need to concern ourselves particularly with the character of our public water supply1 air supply and food supply1 the number of bacteria in milk1 the fitness for human consumption of the meat1 fowl1 fish1 and shell-fish sold in the public markets1 and the use of adulterants and preservatives in canned and bottled goods4 ,sidenote3 ,quacks and ,quackery ,quacks and quackery should be vigorously fought by laymen as well as physicians4 ,quacks live by lying and misleading advertisements4 ,every one should cooperate to encourage the movement by which newspapers and magazines are giving up quack and immoral advertisements and the advertisements of alcoholic beverages4 ,especially should we refuse to patronize the quack advertiser4 ,when no one is deceived by him1 he will cease to advertise4 ,a more immediate method is to change from the newspaper containing such advertising to one which does not4 ,we should also appeal to the editors to reform their advertising1 as many of them are now doing4 ,sidenote3 ,vaccination ,vaccination is now a known preventive against smallpox1 typhoid fever1 and other germ maladies4 ,its use should be advocated and the ignorant prejudice against it should be overcome4 ,sidenote3 ,social ,evil ,last but not least1 the individual should cooperate in the great movement against the social evil4 ,as soon as an individual becomes interested in caring for his own health and for the health of his family1 his interest will not cease at individual hygiene2 he will wish to improve the efficiency of the public health service by increased appropriations1 improved equipment and personnel2 and to cooperate with the health officer4 ,sidenote3 ,eugenics ,race hygiene or eugenics1 which has been mentioned as the third and most important branch of hygiene1 aims to conserve the health of future generations1 through the action of those now living4 ,hygiene 7individual and public7 teaches us how to create for ourselves healthful conditions of living1 but on every side we see evidences of the fact that we cannot entirely control conditions of health through hygiene only4 ,not all maladies by any means can be attributed to unnatural or unhygienic conditions of living4 ,it is true that if followed out faithfully1 the rules of hygiene will enable a man to live out his maximum natural life-span1 with the maximum of well-being1 and to run no risk of allowing any inherent weakness to be brought out4 ,but some persons1 even if they followed what is very nearly the normal code for the human being1 would scarcely be able to avoid dire physical and mental fates4 ,in short1 we find that besides the hygienic factor in life which we may call environment1 there is something else on which the health of the individual depends4 ,this something else is heredity1 or the nature of the breed4 ,back of all the individual can do by hygiene lies his inheritance4 ,to change this the individual can do nothing1 but the parents of the individual can affect his inheritance1 and we as parents can affect the inheritance of our offspring4 ,sidenote3 ,trustees of the ,racial ,germ-plasm ,first1 we can carry through life uninjured the essential germ plasm which has been entrusted to our care4 ,we should never forget that this germ plasm1 which we receive and transmit1 really belongs1 not to us1 but to the race2 and that we have no right1 through alcoholic or other unhygienic practises1 to damage it2 but that1 on the contrary1 we are under the most solemn obligation to keep it up to the highest level within our power4 ,we are the trustees of the racial germ plasm that we carry4 ,sidenote3 ,wise ,combinations of ,germinal ,traits ,second1 we can affect the life of our offspring by our choice in marriage4 ,the basis of the development of desirable or undesirable tendencies or traits lies1 of course1 in the mating from which the individual springs4 ,on the kind of combinations of germinal traits that are made by marriage depends whether or not undesirable traits shall reappear in the offspring4 ,for instance1 a man may inherit a defect from his father because his father married a certain type of woman4 ,had the father selected a different type1 the children might not have inherited the father's defect4 ,the importance of choice in marriage results from certain laws of inheritance1 which make it clear that by proper combinations of individuals certain bad traits may be entirely bred out4 ,sidenote3 ,choice in ,marriage ,as soon as men and women acquire the knowledge that their choices in marriage largely determine whether or not their physical and mental faults and virtues will reappear in children1 they feel a sacred responsibility in that act of choosing4 ,a little conscious knowledge of what kind of combinations of traits bring about their reappearance in offspring can not help but modify a person's taste1 and thus automatically direct the choice of a mate1 which choice will still be1 and rightfully1 an instinctive one4 ,upon the wisdom with which choices in marriage are now made depends in large degree the health and efficiency of all the individuals who will constitute society in the coming generations4 ,as the science of eugenics gathers a greater wealth of evidence and subjects it to vigorous analysis1 its ability to guide the race to higher levels will become more positive and far-reaching4 ,this can be done without surrendering the general principle of individual freedom4 ,it will not reduce but increase the number of natural love-marriages4 ,the errors of crude and superficial or overenthusiastic eugenists should not obscure the enormous possibilities of the science for the human race4 ,eugenic knowledge is1 therefore1 not only a personal advantage but a social necessity4 ,sidenote3 ,social ,progress ,for society as a whole1 a thoroughgoing eugenic program must include3 7#a7 ,the prevention of reproduction by the markedly unfit1 such as the feeble-minded1 by sterilization of the most unfit and by segregating the remainder in public institutions4 7#b7 ,the enactment of wise marriage laws4 7#c7 ,the development of an enlightened sentiment against improper marriages and the putting at the disposal of individuals contemplating marriage the data accumulated and principles worked out by eugenic students4 ,the ,eugenics ,record ,office of ,cold ,spring ,harbor1 ,long ,island1 ,n4 ,y41 is now engaged in collecting such material4 ,for us of the present generation1 hygiene is of immediate concern2 but if we are to build for future generations1 hygiene must give way to1 or grow into1 eugenics4 ,the accomplishment of a true eugenic program will be the crowning work of the health movement and the grandest service of science to the human race4 7,for further comments on this subject see ,eugenics in ,,supplementary ,,notes47 ,,supplementary ,,notes ,,on ,,special ,,subjects ,,section ,i ,,notes ,,on ,,food ,sidenote3 ,balancing the ,diet ,it will help to balance the ration and to avoid an excess of protein and also to avoid a deficiency of either fat or carbohydrate1 if we take a bird's-eye view of the various common foods in respect to the protein1 fat and carbohydrate they contain4 ,for this purpose the following table has been constructed4 ,sidenote3 ,common ,foods ,classified ,,common ,,foods ,,classified ---------------------------------------- ------------------- ,poor in ,rich in ,very rich in ,fat4 ,fat4 ,fat4 ---------------------------------------- ------------------- ,very high in ,white of ,eggs ,protein ,cod ,fish ,lean ,beef ,chicken ,veal ---------------------------------------- ------------------- ,high in ,shell-fish ,most ,fish ,protein ,skim ,milk ,most ,meats ,lentils ,most ,fowl ,peas ,whole ,egg ,beans ,cheese ---------------------------------------- ------------------- ,moderate or ,most ,vegetables ,peanuts ,fat ,meats ,deficient in ,bread ,milk ,yolk of ,eggs ,protein ,potatoes ,cream ,soups ,most ,nuts ,fruits ,most ,pies ,cream ,sugar ,doughnuts ,butter ---------------------------------------- ------------------- ,the foods given in the uppermost compartment are those very high in protein 7above #dj per cent4 of their total calories1 or food value1 being protein74 ,those in the two compartments next below are merely high in protein 7#bj to #dj per cent471 while the lowest three compartments contain those moderate or deficient in protein 7zero to #bj per cent474 ,the compartment farthest to the right contains a list of those foods very rich in fat4 ,the two compartments next to the left contain those rich in fat1 and the three compartments to the extreme left contain those poor in fat4 ,with reference to carbohydrates 7starch or sugar71 we can say that the foods in the lower left compartment are very rich in carbohydrate4 ,those in the two neighboring compartments 7the one beginning shell-fish and the one beginning peanuts7 are moderate1 and those in the remaining compartments are those poorest in carbohydrate4 ,thus1 practically1 the nearer the name of any food is to the upper corner of this triangular table1 the more protein that food contains2 the nearer it is to the right hand corner1 the more fat2 and the nearer to the remaining corner 7lower left71 the more carbohydrate 7starch and sugar74 ,sidenote3 ,ideal ,food ,proportions ,an ideal proportion of the three food elements is to be had only in the middle compartment of the lowest row4 ,but it is by no means necessary or advisable to confine one's diet to the few foods which happen to fall in that compartment1 provided foods chosen from other compartments balance each other4 ,thus1 fruit and nuts balance each other1 the one being at the left and the other at the right of the ideal compartment4 ,in the same way1 potatoes and cream balance each other1 as do bread and butter4 ,instinctively these combinations have been chosen1 especially bread and butter4 ,this combination is1 however1 slightly too low in protein1 and a better balance is obtained by adding a little from the compartment vertically above the ideal4 ,in this way we obtain the familiar meat-1 egg-1 or cheese-sandwich1 constituting of itself a fairly well-balanced meal4 ,in short1 in order to maintain a diet correct as to protein1 it is only necessary to make our main choices from the lowest row and1 in case the foods so chosen are near the bottom1 to supplement these by a moderate use from the row above and a still more sparing use of those in the top compartment4 ,the following more detailed and specific table of food values will prove helpful to those who desire intelligently to balance their diet or to provide balanced menus for their families4 ,a very little attention to this subject will enable one to acquire sufficient knowledge of dietetic needs to successfully govern the diet in a general way without weighing or measuring the food4 ,in the following table the number of calories available in ordinary food portions is stated4 ,such a table should not1 of course1 be memorized1 but an occasional reference to it will enable one soon to acquire a working knowledge of the food values of the main articles in the dietary4 ,,table ,,of ,,food ,,values ,,the ,,weight 7,,in ,,grams1 ,,ounces ,,and ,,rough ,,measure7 ,,of ,a ,,portion ,,containing #ajj ,,calories ,,of ,,each ,,food ,,and ,,the ,,number ,,of ,,calories ,,in ,,the #ajj ,,in ,,the ,,form ,,of ,,protein1 ,,fat ,,and ,,carbohydrate4,a ---------------------------------------- --------------------------------- ,portion ,wgt4 of #ajj ,percent of ,name of ,food ,containing ,calories #ajj ,calories -------------------------- ,roughly ,pro- ,fat ,carbo- ,described ,gram ,ouncetein hydrate ---------------------------------------- ------------------------------------- ,,vegetables ---------------------------------------- ------------------------------- 99,artichokes1 as purchased1 average1 canned #dcj #ae4 #ad #j #hf 99,asparagus1 as purchased1 average1 canned #edj #ai4 #cc #e #fb 99,asparagus1 as purchased1 average1 cooked #bjf #g4ai #ah #fc #ai 99,beans1 baked1 canned ,small side dish #ge #b4ff #ba #ah #fa 99,beans1 ,lima1 canned ,large side dish #abf #d4dd #ba #d #ge 99,beans1 string1 cooked ,five servings #dhj #af4ff #ae #dh #cg 99,beets1 edible portion1 cooked ,three servings #bde #h4g #b #bc #ge 99,cabbage1 edible portion #caj #ag4 #bj #h #gb 99,carrots1 edible portion1 average1 fresh #bae #g4f #aj #h #hb ,carrots1 cooked ,two servings #afd #e4ha #aj #cd #ef 99,cauliflower1 as purchased1 average #cab #aa4 #bc #ae #fb 99,celery1 edible portion1 average #edj #ai4 #bd #e #ga ,corn1 sweet1 cooked ,one side dish #ii #c4e #ac #aj #gg 99,cucumbers1 edible portion1 average #efe #bj4 #ah #aj #gb 99,egg plant1 edible portion1 average #cej #ab4 #ag #aj #gc ,lentils1 cooked #hi #c4ae #bg #a #gb 99,lettuce1 edible portion1 average #eje #ah4 #be #ad #fa 99,mushrooms1 as purchased1 average #bae #g4f #ca #h #fa 99,onions1 fresh1 edible portion1 average #bjj #g4a #ac #e #hb 99,onions1 cooked ,two large servings #bdj #h4d #ab #dj #dh 99,parsnips1 edible portion1 ,one and a half average servings #aeb #e4c #aj #g #hc ,parsnips1 cooked #afc #e4gd #aj #cd #ef 99,peas1 green1 canned ,two servings #agh #f4c #be #c #gb 99,peas1 green1 cooked ,one serving #he #c4 #bc #bg #ej ,potatoes1 baked ,one good sized #hf #c4je #aa #a #hh 99,potatoes1 boiled ,one large sized #ajb #c4fb #aa #a #hh 99,potatoes1 mashed 7creamed7 ,one serving #hi #c4ad #aj #be #fe 99,potatoes1 steamed ,one serving #aja #c4eg #aa #a #hh 99,potatoes1 chips ,one-half serving #ag 4#f #d #fc #cc 99,potatoes1 sweet1 cooked ,half of average potato #di #a4g #f #i #he 99,pumpkins1 edible portion1 average #chj #ac4 #ae #d #ha ,radishes1 as purchased #dhj #ag4 #ah #c #gi ,rhubarb1 edible portion1 average #dcj #ae4 #aj #bg #fc 99,spinach1 cooked1 as ,two ordinary purchased servings #agd #f4a #ae #ff #ai 99,squash1 edible portion1 average #baj #g4d #ab #aj #gh 99,succotash1 canned1 as ,ordinary serving purchased1 average #ajj #c4e #ae #i #gf 99,tomatoes1 fresh1 as ,four average purchased1 average tomatoes #dcj #ae4 #ae #af #fi 99,tomatoes1 canned #dca #ae4b #ba #g #gb 99,turnips1 edible portion1 ,two large average servings #bdf #h4g #ac #d #hc ,vegetable oysters #bgc #i4fb #aj #ea #ci ---------------------------------------- ------------------------------------- ,,fruits 7,,fresh ,,or ,,cooked7 ---------------------------------------- ------------------------------- 99,apples1 as purchased ,two apples #bjf #g4c #c #g #ij ,apples1 baked #id #c4c #b #e #ic ,apples1 sauce ,ordinary serving#aaa #c4i #b #e #ic 99,apricots1 edible portion1 average #afh #e4ib #h #j #ib ,apricots1 cooked ,large serving #aca #d4fa #f #j #id 99,bananas1 yellow1 edible portion1 average ,one large #ajj #c4e #e #e #ij 99,blackberries1 as purchased1 average #agj #e4i #i #af #ge ,blueberries #abh #d4f #c #h #hi 99,blueberries1 canned1 as purchased #afe #e4h #d #i #hg ,cantaloupe ,half ordinary serving #bdc #h4f #f #j #id 99,cherries1 edible portion1 average #abd #d4d #e #aj #he 99,cranberries1 as purchased1 average #baj #g4e #c #ab #he 99,grapes1 as purchased1 average #acf #d4h #e #ae #hj ,grape fruit #bae #g4eg #g #d #hi ,grape juice ,small glass #abj #d4b #j #j #ajj ,gooseberries #bfa #i4b #e #j #ie 99,lemons #bae #g4eg #i #ad #gg ,lemon juice #bdf #h4gg #j #j #ajj ,nectarines #adg #e4ah #d #j #if ,olives1 ripe ,about seven olives #cg #a4ca #b #ia #g 99,oranges1 as purchased1 average ,one very large #bgj #i4d #f #c #ia ,oranges1 juice ,large glass #ahh #f4fb #j #j #ajj 99,peaches1 as purchased1 average ,three ordinary #bij #aj4 #g #b #ia ,peaches1 sauce ,ordinary serving#acf #d4gh #d #b #id ,peaches1 juice ,ordinary glass #acf #d4hj #j #j #ajj 99,pears ,one large pear #agc #e4dj #d #g #hi ,pears1 sauce #aac #c4ih #c #d #ic 99,pineapples1 edible portion1 average #bbf #h4 #d #f #ij ,raspberries1 black #adf #e4ah #aj #ad #gf ,raspberries1 red #agh #f4bi #h #j #ib 99,strawberries1 as purchased1 average ,two servings #bfj #i4a #aj #ae #ge 99,watermelon1 as purchased1 average #gfj #bg4 #f #f #hh ---------------------------------------- ------------------------------------- ,,cooked ,,meats ---------------------------------------- ------------------------------- ,beef1 round1 boiled 7fat71 #ajii ,small serving #cf #a4c #dj #fj #jj ,beef1 round1 boiled 7lean71 #abjf ,large serving #fb #b4b #ij #aj #jj ,beef1 round1 boiled 7med471 #aahh ,small serving #dd #a4f #fj #dj #jj ,beef1 #eth right rib1 roasted1 #aech ,half serving #ah4e 4#fe #ab #hh #jj ,beef1 #eth right rib1 roasted1 #afaf ,small serving #cb #a4b #be #ge #jj ,beef1 #eth right rib1 ,very small roasted1 #afae serving #be 4#hh #ah #hb #jj ,beef1 ribs1 boiled1 #aafi ,small serving #cj #a4a #bg #gc #jj ,beef1 ribs1 boiled1 #aagj ,very small serving #be 4#hg #ba #gi #jj 99,calves foot jelly1 as purchased #aab #d4 #ai #jj #ha 99,chicken1 as purchased1 canned ,one thin slice #bg 4#if #bc #gg #jj 99,lamb chops1 boiled1 edible portion1 average ,one small chop #bg 4#if #bd #gf #jj 99,lamb1 leg1 roast ,ordinary serving #ej #a4h #dj #fj #jj ,mutton1 leg1 boiled1 #aahd ,large serving #cd #a4b #ce #fe #jj ,pork1 ham1 boiled 7fat71 #aagd ,small serving #bj4e 4#gc #ad #hf #jj ,pork1 ham1 boiled1 #aaib ,ordinary serving #cb4e #a4a #bh #gb #jj ,pork1 ham1 roasted 7fat71 #adhd ,small serving #bg 4#if #ai #ha #jj ,pork1 ham1 roasted 7lean71 #aeaa ,small serving #cd #a4b #cc #fg #jj 99,turkey1 as purchased1 canned ,small serving #bh 4#ii #bc #gg #jj ,veal1 leg1 boiled1 #aahb ,large serving #fg4e #b4d #gc #bg #jj ---------------------------------------- ------------------------------------- ,,cakes1 ,,pastry1 ,,pudding ,,and ,,desserts ---------------------------------------- ------------------------------- 99,cake1 chocolate layer1 as ,half ordinary purchased square piece #bh 4#ih #g #bb #ga 99,cake1 gingerbread1 as ,half ordinary purchased square piece #bg 4#if #f #bc #ga 99,cake1 sponge1 as purchased ,small piece #be 4#hi #g #be #fh ,custard1 caramel #ga #b4ea #ai #aj #ga ,custard1 milk ,ordinary cup #abb #d4bi #bf #ef #ah ,custard1 tapioca ,two-thirds ordinary #fi4e #b4de #i #ab #gi 99,doughnuts1 as purchased ,half a doughnut #bc 4#h #f #de #di 99,lady fingers1 as purchased #bg 4#ie #aj #ab #gh 99,macaroons1 as purchased #bc 4#hb #f #cc #fa ,pie1 apple1 as purchased ,one-third ordinary piece #ch #a4c #e #cb #fc 99,pie1 cream1 as purchased ,one-fourth ordinary piece #cj #a4a #e #cb #fc 99,pie1 custard1 as purchased ,one-third ordinary piece #ee #a4i #i #cb #ei 99,pie1 lemon1 as purchased ,one-third ordinary piece #ch #a4ce #f #cf #eh 99,pie1 mince1 as purchased ,one-fourth ordinary piece #ce #a4b #h #ch #ed 99,pie1 squash1 as purchased ,one-third ordinary piece #ee #a4i #aj #db #dh ,pudding1 apple sago #ha #c4jb #f #c #ia ,pudding1 brown betty ,half ordinary serving #ef4f #b4 #g #ab #ha ,pudding1 cream rice ,very small serving #ge #b4fe #h #ac #gi ,pudding1 ,indian meal ,half ordinary serving #ef4f #b4 #ab #be #fc ,pudding1 apple tapioca ,small serving #gi #b4h #a #a #ih ,tapioca1 cooked ,ordinary serving#ajh #c4he #a #a #ih ---------------------------------------- ------------------------------------- ,,fruits 7,,dried7 ---------------------------------------- ------------------------------- 99,apples1 as purchased1 average #cd #a4b #c #g #ij ,apricots1 as purchased1 average #ce #a4bd #g #c #ij 99,dates1 edible portion1 average ,three large #bh 4#ii #b #g #ia 99,dates1 as purchased #ca #a4a #b #g #ia 99,figs1 edible portion1 average ,one large #ca #a4a #e #j #ie 99,prunes1 edible portion1 average ,three large #cb #a4ad #c #j #ig 99,prunes1 as purchased #ch #a4ce #c #j #ig 99,raisins1 edible portion1 average #bh #a4 #c #i #hh 99,raisins1 as purchased #ca #a4a #c #i #hh ---------------------------------------- ------------------------------------- ,,cereals ---------------------------------------- ------------------------------- 99,bread1 brown1 as purchased1 ,ordinary thick average slice #dc #a4e #i #g #hd 99,bread1 corn 7johnnycake7 as purchased1 average ,small square #ch #a4c #ab #aj #gb 99,bread1 white1 home made1 as ,ordinary thick purchased slice #ch #a4c #ac #f #ha ,corn flakes1 toasted ,ordinary cereal dishful #bg 4#ig #aa #a #hh 99,corn meal1 granular1 average #bg 4#if #aj #e #he 99,corn meal1 unbolted1 edible portion1 average #bf 4#ib #i #aa #hj 99,crackers1 graham1 as purchased ,two crackers #bc 4#hb #i #bj #ga 99,crackers1 oatmeal1 as purchased ,two crackers #bc 4#ha #aa #bd #fe 99,hominy1 cooked ,large serving #abj #d4b #aa #b #hg 99,macaroni1 average #bg 4#if #af #b #hc 99,macaroni1 average1 cooked ,ordinary serving #aaj #c4he #ad #ae #ga 99,oatmeal1 average1 boiled ,one and a half serving #aei #e4f #ah #g #ge 99,popcorn1 average #bd 4#hf #aa #aa #gh 99,rice1 uncooked #bh 4#ih #i #a #ij 99,rice1 boiled1 average ,ordinary cereal dish #hg #c4a #aj #a #hi 99,rice1 flakes ,ordinary cereal dish #bg 4#id #h #a #ia 99,rolls1 ,vienna1 as purchased1 average ,one large roll #ce #a4b #ab #g #ha 99,shredded wheat ,one biscuit #bg 4#id #ac #d4e #hb4e 99,spaghetti1 average #bh 4#ig #ab #a #hg 99,wheat flour1 entire wheat average #bg 4#if #ae #e #hj 99,wheat flour1 graham1 average #bg 4#if #ae #e #hj 99,wheat flour1 patent roller process1 family and straight grade spring wheat1 average #bg 4#ig #ab #c #he 99,zwieback ,size of thick slice bread #bc 4#ha #i #ba #gj ---------------------------------------- ------------------------------------- ,,dairy ,,products ---------------------------------------- ------------------------------- 99,butter1 as purchased ,ordinary pat or ball #ab4e 4#dd 4#eii4e #jj 99,buttermilk1 as purchased ,one and a half glass #bge #i4g #cd #ab #ed 99,cheese1 ,american1 pale1 as ,one and a half purchased cubic in #bb 4#gg #be #gc #b 99,cheese1 cottage1 as purchased ,four cubic in #hi #c4ab #gf #h #af 99,cheese1 full cream1 as ,one and a half purchased cubic in4 #bc 4#hb #be #gc #b 99,cheese1 ,neufchatel1 as ,one and a half purchased cubic in4 #bi4e #a4je #bb #gf #b 99,cheese1 ,swiss1 as ,one and a half purchased cubic in4 #bc 4#h #be #gd #a 99,cheese1 pineapple1 as ,one and a half purchased cubic in4 #bj 4#gb #be #gc #b 99,cream ,one quarter ordinary glass #di #a4g #e #hf #i ,kumyss #ahh #f4g #ba #cg #db 99,milk1 condensed1 sweetened1 as purch4 #cj #a4jf #aj #bc #fg 99,milk1 condensed1 unsweetened 7evap4 cream7 as purchased #ei #b4je #bd #ej #bf 99,milk1 skimmed1 as ,one and a half purchased glasses #bee #i4d #cg #g #ef 99,milk1 whole1 as purchased ,small glass #adj #d4i #ai #eb #bi ,whey1 as purchased ,two glasses #cfj #ac #ae #aj #ge ---------------------------------------- ------------------------------------- ,,sweets ,,and ,,pickles ---------------------------------------- ------------------------------- 99,catsup1 tomato1 as purchased1 average #agj #f4 #aj #c #hg 99,honey1 as purchased #d teaspoonfuls #cj #a4je #a #j #ii 99,marmalade 7orange peel7 #bh4c #a4 4#e #b4e #ig 99,molasses1 cane #ce #a4b 4#e #j #ii4e 99,olives1 green1 edible portion ,seven olives #cb #a4a #a #hd #ae 99,olives1 ripe1 edible portion ,seven olives #ch #a4c #b #ia #g 99,pickles1 mixed1 as purchased #dae #ad4f #ah #ae #fg 99,sugar1 granulated #c teaspoonfuls or one and a half lumps #bd 4#hf #j #j #ajj 99,sugar1 maple #d teaspoonfuls #bi #a4jc #j #j #ajj 99,sirup1 maple #d teaspoonfuls #ce #a4b #j #j #ajj ---------------------------------------- ------------------------------------- ,,nuts ---------------------------------------- ------------------------------- 99,almonds1 edible portion1 average ,about eight #ae 4#ec #ac #gg #aj 99,beechnuts #ad4h 4#eb #ac #gi #h 99,brazil nuts1 edible ,three ordinary portion size #ad 4#di #aj #hf #d 99,butternuts #ad 4#ej #af #hb #b 99,cocoanuts #af 4#eg #d #gg #ai 99,chestnuts1 fresh1 edible portion1 average #dj #a4d #aj #bj #gj 99,filberts1 edible portion1 average ,ten nuts #ad 4#dh #i #hd #g 99,hickory nuts #ac 4#dg #i #he #f 99,peanuts1 edible portion1 average ,thirteen double #ah 4#fb #bj #fc #ag 99,pecans1 polished1 edible portion ,about eight #ac 4#df #f #hg #g 99,pine nuts 7pignolias71 edible portion ,about eighty #af 4#ef #bb #gd #d 99,walnuts1 ,california1 edible portion ,about six #ad 4#dh #aj #hc #g ---------------------------------------- ------------------------------------- ,,miscellaneous ---------------------------------------- ------------------------------- 99,eggs1 hen's1 boiled ,one large egg #ei #b4a #cb #fh #jj 99,eggs1 hen's whites #aha #f4d #ajj #j #jj 99,eggs1 hen's1 yolks ,two yolks #bg 4#id #ag #hc #jj 99,omelet #id #c4c #cd #fj #f 99,soup1 beef1 as purchased1 average #chj #ac4 #fi #ad #ag 99,soup1 bean1 as purchased1 average ,very large plate#aej #e4d #bj #bj #fj 99,soup1 cream of celery1 as purch41 average ,two plates #ahj #f4c #af #dg #cg 99,consomme1 as purchased #hcj #bi4 #he #jj #ae 99,clam chowder1 as purchased ,two plates #bcj #h4be #ag #ah #fe ---------------------------------------- ------------------------------- ,a ,abstracted from ,a ,graphic ,method of ,practical ,dietetics1 ,irving ,fisher1 ,journal of ,a4 ,m4 ,a41 ,vol4 xlviii1 pp4 #acaf-acbd4 99 ,chemical ,composition of ,american ,food ,materials4 ,atwater and ,bryant4 ,u4 ,s4 ,department of ,agriculture ,bulletin1 ,no4 #bh4 ,experiments on ,losses in ,cooking ,meats4 7#aijjajc1 ,grindley1 ,u4 ,s4 ,department of ,agriculture ,bulletin1 ,no4 #ada47 ,laboratory number of specimen1 as per ,experiments on ,losses in ,cooking ,meat4 ,sidenote3 ,cost of ,ready to ,serve ,foods ,the following table1 adapted from one compiled by ,gephart and ,lusk 7,analysis and ,cost of ,ready to ,serve ,foods71 shows in convenient form the relative energy values and cost of the more commonly used articles of food4 ,a brief glance at this table will show how easily one might slowly starve on very expensive food1 and yet how easily the energy food needed can be secured at a very low cost4 ,it would1 of course1 be a great mistake to regulate the diet solely with regard to fuel value4 ,digestibility1 as well as protein1 mineral and vitamin requirements1 must also be considered4 ,nevertheless1 the main requirement is for fuel1 and this1 as the table shows1 can be secured at a surprizingly low cost4 ,no4 of ,cost of ,one ,name of ,food4 ,calories in ,order ,quick ,one ,order4,b ,lunch ,restaurant4 ---------------------------------------- --------------------------------- ,napoleon #dah4f #j4je ,crullers #daf4f 4#je ,cabinet pudding and vanilla sauce #daf4f 4#je ,cocoanut pie #ceg 4#je ,,cd--,roast beef sandwich with roll #ceg 4#je ,bath buns #ceg 4#je ,bread custard pudding #ceg 4#je ,pineapple pie #ceg 4#je ,corn muffins #ceg 4#je ,apple pie #ceg 4#je ,new ,england pudding with vanilla sauce #cab4e 4#je ,chocolate spiced cakes4 #cab4e 4#je ,walnut layer cake with marshmallow icing #cab4e 4#je ,milk crackers #cab4e 4#je ,bread pudding with vanilla sauce #cab4e 4#je ,pumpkin pie #cab4e 4#je ,d--,lamb croquettes and mashed potatoes #hcc4c 4#ae ,coffee cake #bgg4g 4#je ,rhubarb pie #bgg4g 4#je ,d--,german meat cakes and ,french fried potatoes #hcc4c 4#ae ,old-fashioned molasses cake #bgg4g 4#je ,lemon pie #bgg4g 4#je ,,cd--,vienna roast with ,french fried potatoes #hcc4c 4#ae ,butter cakes #bgg4g 4#je ,minced ham sandwich #bgg4g 4#je ,pork and ,boston beans #hcc4c 4#ae ,cornmeal cakes with maple cane sirup #ejj 4#aj ,d--,ham croquettes #ejj 4#aj ,cold rice pudding #bgg4g 4#je ,ham sandwich with roll #bej 4#je ,banana layer cake #bej 4#je ,,cd--,creamed chipped beef on toast #hcc4c 4#ae ,cocoa #bej 4#je ,,cd--,roast beef cutlet with tomato sauce #hcc4c 4#ae ,,cd--,german meat cakes with lyonnaise potatoes #hcc4c 4#ae ,,cd--,swiss cheese sandwich #bej 4#je ,c --,boston baked beans #ejj 4#aj ,d--,vienna roast1 spaghetti and potatoes #fbe 4#ae ,chocolate cornstarch with cream #bbg4b 4#je ,wheat cakes with maple cane sirup #ejj 4#aj ,milk crackers and milk #ejj 4#aj ,,cd--,american cheese sandwich #bbg4b 4#je ,c --,new ,york baked beans #ejj 4#aj ,hot corn bread #daf4f 4#aj ,,cd--,country sausage #bbg4b 4#je ,indian pudding with maple sauce #bbg4b 4#je ,,cd--,minced tongue sandwich with tea biscuits #bbg4b 4#je ,cream roll #bbg4b 4#je ,d--,beef cakes with brown gravy and macaroni #fbe 4#ae ,c --,new ,york beans1 on the side #bbg4b 4#je ,graham crackers #bbg4b 4#je ,d--,broiled ham #hcc4c 4#bj ,d--,roast beef hash1 browned #fbe 4#ae ,oyster pie #fbe 4#ae ,,cd--,minced chicken sandwich #bbg4b 4#je ,apple tapioca pudding #bbg4b 4#je ,potato salad #daf4f 4#aj ,chocolate layer cake #bjh4c 4#je ,,cd--,breaded veal cutlet and tomato sauce #hcc4c 4#bj ,egg plant fried in butter #fbe 4#ae ,buckwheat cakes with maple cane sirup #dag4f 4#aj ,d--,roast beef croquettes with macaroni #fbe 4#ae ,d--,fried bacon with ,french fried potatoes #hcc4c 4#bj ,d--,sardine sandwich #bjh4c 4#je ,,cd--,minced ham sandwich with olives #bjh4c 4#je ,,cd--,ham and ,new ,york ,beans #fbe 4#ae ,vanilla cornstarch with cream #bjh4c 4#je ,,cd--,roast beef cutlet and mashed potatoes #fbe 4#ae ,d--,lamb cutlet and mashed potatoes #fbe 4#ae ,cocoanut cake #bjh4c 4#je ,cream cheese walnut sandwich #bjh4c 4#je ,c --,new ,york baked beans with tomato sauce #daf4f 4#aj ,d--,ham and ,boston beans #fbe 4#ae ,d--,liver and onions with ,french fried potatoes #hcc4c 4#bj ,,cd--,beef stew #fbe 4#ae ,,cd--,pork and ,new ,york beans #fbe 4#ae ,,cd--,ham sandwich #aib4c 4#je ,rice croquette with bacon #fbe 4#ae ,baked apple with cream #daf4f 4#aj ,d--,frankfurters and potato salad #fbe 4#ae ,baked beans with macaroni #fbe 4#ae ,cup of coffee 7containing cream and sugar7 #aib4c 4#je ,d--,mince pie #dag4f 4#aj ,,cd--,lamb stew #fbe 4#ae ,,cd--,broiled salt mackerel with mashed potatoes #hcc4c 4#bj ,cherry pie #ceg 4#aj ,pound cake #ceg 4#aj ,d--,chicken cutlet and mashed potatoes #fbe 4#bj ,,cd--,shredded wheat and milk #ceg 4#aj ,cream tapioca pudding #aib4c 4#je ,soda crackers and milk #ceg 4#aj ,strawberry pie #ceg 4#aj ,chocolate eclair #aib4c 4#je ,,cd--,baked lamb pie 7individual7 #fbe 4#ae ,,cd--,corned beef sandwich #aib4c 4#je ,d--,broiled bacon #hcc4c 4#bj ,rice cakes with maple cane sirup #fbe 4#ae ,d--,cold ham #ejj 4#ae ,d--,roast beef croquettes and spaghetti #ejj 4#ae ,,cd--,chipped beef and scrambled egg #hcc4c 4#bj ,d--,minced ham with scrambled eggs #hcc4c 4#bj ,peach pie #ceg 4#aj ,d--,baked macaroni and cheese #ceg 4#aj ,huckleberry pie #ceg 4#aj ,french toast with maple cane sirup4 #fbe 4#ae ,,cd--,corned beef and ,new ,york beans #ejj 4#ae ,blackberry pie #ceg 4#aj ,,cd--,veal pot pie with dumplings #ejj 4#ae ,,cd--,creamed codfish on toast #ejj 4#ae ,d--,vienna roast with stewed tomatoes #ejj 4#ae ,,cd--,tomato omelet #fbe 4#bj ,d--,small oyster fry #fbe 4#bj ,hot rice with cream #ejj 4#ae ,d--,plain oyster fry with bacon #fbe 4#bj ,,cd--,hamburger steak #fbe 4#bj ,d--,corned beef hash1 browned in pan #ejj 4#ae ,d--,corned beef hash1 steamed #ejj 4#ae ,cream #ejj 4#ae ,,cd--,chicken wings on toast #fbe 4#bj ,d--,country sausage and ,french fried potatoes #ejj 4#ae ,,cd--,corned beef and ,boston beans #ejj 4#ae ,,cd--,two fried eggs #ejj 4#ae ,,ca--,ham omelet #fbe 4#bj ,,cd--,plain omelet #ejj 4#ae ,,ca--,fried liver and mashed potatoes #ejj 4#ae ,,cd--,creamed chipped beef #ejj 4#ae ,d--,large oyster fry #hcc4c 4#be ,apple fritters with fruit sauce #cab4e 4#aj ,d--,fish cakes with tomato sauce #ejj 4#ae ,french fried potatoes1 extra order #cab4e 4#aj ,chocolate cornstarch with whipped cream #aef4be 4#je ,shredded wheat and cream #daf4f 4#ae ,d--,chicken croquette and ,french fried potatoes #ejj 4#ae ,,cd--,corned beef hash with poached egg #fbe 4#bj ,,cd--,ham and eggs #hcc4c 4#be ,d--,ham and potato salad #fbe 4#bj ,,cd--,baked shad and dressing #fbe 4#bj ,,cd--,hamburger steak with ,spanish sauce #fbe 4#bj ,charlotte russe #aef4be 4#je ,,cd--,creamed eggs on toast #fbe 4#bj ,d--,bacon and eggs #hcc4c 4#be ,strawberry fruit jelly with whipped cream #aef4be 4#je ,,cd--,buckwheat cakes with country sausage #fbe 4#bj ,d--,oyster sandwich #cab4e 4#aj ,c --,chicken giblets on toast #fbe 4#bj ,hot rice with butter #cab4e 4#aj ,pimento olive cheese sandwich #aef4be 4#je ,,cd--,liver and bacon with lyonnaise potatoes #hcc4c 4#be ,,cd--,corned beef hash1 browned1 with two poached eggs #hcc4c 4#be ,buttered toast #cab4e 4#aj ,,cd--,liver and bacon #hcc4c 4#be ,,cd--,chicken hash #daf4f 4#ae ,d--,two scrambled eggs #daf4f 4#ae ,,cd--,milk #bgg4g 4#aj ,apple sauce with whipped cream #adg4je 4#je ,hot rice with poached egg #daf4f 4#ae ,,cd--,corned beef with potato salad #daf4f 4#ae ,fish cakes with poached egg #fbe 4#bj ,,cd--,cold roast beef #daf4f 4#ae ,d--,hot rice with milk #bgg4g 4#aj ,,cd--,small steak #hcc4c 4#cj ,baked apple #ach4h 4#je ,baked apple with ice cream #bgg4g 4#aj ,d--,two lamb chops #hcc4c 4#cj ,d--,chicken salad sandwich #bgg4g 4#aj ,,cd--,corned beef hash1 steamed1 with poached egg #ejj 4#bj ,c --,boston beans on side #aca4eg 4#je ,tomato sandwich #aca4eg 4#je ,d--,lamb chops1 breaded1 with mashed potatoes #ejj 4#bj ,,cd--,maple flakes with milk #bgg4g 4#aj ,,cd--,corned beef #daf4f 4#ae ,,cd--,bulgarzoon #aca4eg 4#je ,d--,spanish omelet with ,french fried potatoes #fbe 4#be ,baked apple custard with whipped cream #bej 4#aj ,boiled rice1 side order #aca4eg 4#je ,,cd--,fried egg sandwich #bej 4#aj ,,cd--,onion omelet #ejj 4#bj ,,cd--,baked weak fish with dressing #ejj 4#bj ,,cd--,sirloin steak #abej 4#ej ,fresh cooked oatmeal with cream #daf4f 4#ae ,,cd--,fish cakes with macaroni #ejj 4#bj ,sliced bananas with cream #bej 4#aj ,c --,macaroni1 side order #abe 4#je ,,cd--,roast sirloin of beef and mashed potatoes #ejj 4#bj ,d--,tomato omelet with potatoes #fbe 4#be ,,cd--,two boiled eggs #ceg 4#ae ,,cd--,fish cakes with spaghetti #ejj 4#bj ,,cd--,macaroni omelet and tomato sauce #fbe 4#be ,,cd--,small steak with onions #hcc4c 4#ce ,,cd--,fish cake sandwich #bbg4b 4#aj ,,cd--,egg salad #ejj 4#bj ,,cd--,parsley omelet #ejj 4#bj ,green split pea soup #bbg4b 4#aj ,vanilla ice cream #bbg4b 4#aj ,,cd--,tenderloin steak with onions #abej 4#ee ,,cd--,cornflakes and milk #bbg4b 4#aj ,strawberry tart #bbg4b 4#aj ,,cd--,tuna fish salad #ejj 4#be ,,cd--,sirloin steak with onions #abej 4#ee ,pineapple fruit jelly with whipped cream #ajh4fi 4#je ,,cd--,cup custard #bbg4b 4#aj ,,cd--,roast beef with potato salad #ejj 4#be ,,cd--,tenderloin steak #abej 4#fj ,d--,milk toast #cab4e 4#ae ,strawberry cornstarch with whipped cream #ajd4af 4#je ,strawberry ice cream #bjh4c 4#aj ,,cd--,clam chowder #daf4f 4#bj ,c --,chicken soup #cab4e 4#ae ,,cd--,crab meat salad #daf4f 4#bj ,vegetable soup #aib4c 4#aj ,stewed rhubarb #ib4ei 4#je ,,cd--,creamed chicken on toast #ceg 4#bj ,strawberries with cream #bgg4g 4#ae ,strawberry short cake #bgg4g 4#ae ,,cd--,chicken omelet #daf4f 4#bj ,,cd--,deviled crab #bgg4g 4#bj ,sliced bananas #hi4bh 4#je ,,cd--,spaghetti and cheese #agh4eg 4#aj ,,cd--,fried ham #daf4f 4#be ,d--,minced chicken sandwich with lettuce #aff4ff 4#aj ,c --,bean soup with croutons #aff4ff 4#aj ,,cd--,hot roast beef sandwich #bej 4#ae ,,cd--,club sandwich #daf4f 4#be ,,cd--,sliced chicken sandwich #aef4be 4#aj ,,cd--,poached eggs on toast #ejj 4#bj ,strawberries with ice cream #aib4c 4#ae ,c --,cream of wheat #abe 4#aj ,blackberries and cream #aac4fc 4#aj ,stewed corn #eb4jh 4#je ,c --,creamed asparagus on toast #aib4c 4#bj ,watermelon #abe 4#ae ,c --,tomato soup with rice #gc4eb 4#aj ,sliced pineapple #ce4ba 4#je ,grape ,fruit #gh4ab 4#ae ,,cd--,raw oysters #ee4ee 4#ae ,sliced tomatoes with lettuce #ej 4#ae ,c --,sliced tomatoes #cj4dh 4#aj ,tomatoes and lettuce with dressing #ec4ai 4#bj ,cantaloupe #cf4bc 4#ae ,champagne,e #ceg #a4jj ---------------------------------------- ----------------------------------- ,b ,these values cover the whole portion as served1 including bread and butter4 ,c ,contains #ae per cent4 or over of heat in protein4 ,d ,contains the protein of meat1 milk1 eggs or cheese4 ,e ,not purchased in the restaurant4 ,sidenote3 ,the ,minimal ,cost of ,food ,professor ,graham ,lusk has very kindly contributed the following comments and additional table1 derived from this material3 ,the above are analyses of #cej different samples of foods purchased over the counters of a company which maintains a chain of restaurants in ,new ,york ,city1 and obtained without knowledge on the part of these restaurants that the analyses were contemplated4 ,one may reliably assume that for the man of ordinary size1 who lives without doing any special muscular exercise1 the fuel requirement of the body each day amounts to #b1ejj calories of heat4 ,translated into common terms1 this is the quantity of heat which would be required to raise about #be quarts of water from the freezing to the boiling point4 ,miss ,cauble1 a special investigator of the ,association for the ,improvement of the ,condition of the ,poor1 kindly estimated the cost at wholesale prices of the ingredients of different portions sold in the restaurants4 ,these are given in ,table #i beginning on page #fd of the pamphlet from which the above table was derived4 ,the data enable one to construct a new table which gives the estimated wholesale cost of #b1ejj calories in the various familiar forms of food sold in the restaurant4 ,this represents the minimum cost of fuel for the support of an adult during twenty-four hours without taking into consideration labor1 fuel or rent which1 in the case of the restaurant1 must be included in the cost of the foods when they are eaten4 ,it represents the minimal cost of food in the home4 ,it appears from the table given below that the cost of #b1ejj calories in the wholesale market varies from 4#jd in the case of boiled rice to 4#fa for shad4 ,about half of the dishes can be obtained at wholesale at a price less than 4#be for #b1ejj calories1 or less than a cent per hundred calories1 a cost which is the standard striven for in school lunches4 ,the table is given on the next page4 ,,estimated ,,wholesale ,,cost ,,of ,,the ,,uncooked ,,ingredients ,,of #bejj ,,calories ,,contained ,,in ,,standard ,,foods ,,arranged ,,according ,,to ,,their ,,increasing ,,cost4 ,apple tapioca pudding 4#jd ,rice1 boiled 7side order7 4#jd ,bath buns 4#jf ,pie1 apple 4#jg ,pie1 rhubarb 4#jh ,apple1 baked 4#ji ,pie1 strawberry 4#ji ,cocoa 4#ji ,crullers 4#aj 99,fish cakes with tomato sauce 4#ac ,muffins1 corn 4#ac 99,lamb croquette and mashed potatoes 4#ad 99,beans1 ,boston baked 4#ae 99,beef1 corned 4#ae ,pie1 lemon 4#ae ,chicken wings on toast 4#af ,napoleon 4#af 99,salad1 potato 4#af ,toast1 buttered 4#af ,cream roll 4#ag 99,beef1 creamed1 chipped1 on toast 4#ah ,cakes1 butter 4#ai 99,roast1 ,vienna1 and spaghetti and potatoes 4#ai ,pudding1 tapioca1 creamed 4#bj ,sandwich1 oyster 4#bj 99,veal cutlet1 breaded and tomato sauce 4#bj 99,beef1 corned1 hash browned in pan 4#ba 99,liver and bacon 4#ba 99,roast1 ,vienna1 with ,french fried potatoes 4#ba 99,stew1 lamb 4#ba 99,beans1 ,new ,york1 baked 4#bb ,cakes1 buckwheat1 with maple cane sirup 4#bb ,coffee1 cup of 7contained cream and sugar7 4#bb ,pudding1 bread1 with vanilla sauce 4#bd 99,beef1 corned1 hashed1 steamed 4#be ,oatmeal1 fresh cooked1 with cream 4#be 99,stew1 beef 4#be ,pie1 oyster 4#bf ,potatoes1 ,french fried1 extra order 4#bf 99,sandwich1 ham 4#bf 99,beef1 creamed1 chipped 4#bg 99,sandwich1 corned beef 4#bg 99,beef1 corned1 hashed1 steamed1 with poached egg 4#bh 99,mackerel1 broiled salt1 with mashed potatoes 4#bh ,milk 4#bi ,pudding1 rice1 cold 4#bi 99,rice1 hot1 with poached egg 4#bi ,soup1 bean1 with croutons 4#bi 99,sandwich1 minced chicken 4#cj ,cornstarch1 chocolate1 with cream 4#ca ,ice cream1 strawberry 4#ca 99,omelet1 ham 4#cb ,sandwich1 cream cheese walnut 4#cb 99,omelet1 plain 4#cc ,cornstarch1 vanilla1 with cream 4#cd 99,omelet1 onion 4#cd 99,oyster fry1 small 4#cd 99,eggs1 fried 7#b7 4#ce 99,sandwich1 fried egg 4#ce ,sausage1 country 4#ce 99,chicken croquette and ,french fried potatoes 4#cf 99,eggs1 creamed1 on toast 4#cf 99,omelet1 parsley 4#cg 99,omelet1 ,spanish1 with ,french fried potatoes 4#cg 99,sandwich1 tomato 4#ci 99,eggs1 scrambled 7#b7 4#dj 99,lamb chops 7#b7 4#dj ,sandwich1 club 4#dj 99,salad1 tuna fish 4#da ,custard 4#dc 99,sandwich1 chicken1 sliced 4#dc 99,steak1 tenderloin 4#dc 99,ham1 fried 4#dd 99,sandwich1 roast beef1 hot 4#dd ,strawberries with cream 4#dd ,toast1 milk 4#de 99,eggs1 boiled 7#b7 4#dg 99,omelet1 chicken 4#dg 99,sandwich1 minced chicken with lettuce 4#di 99,eggs1 poached on toast 7#b7 4#ei 99,shad1 baked1 and dressing 4#fa 99 ,these orders contained bread and butter1 which are figured in the food values4 ,of the orders containing bread the fractional part of the nutritional energy of the order from this source averaged #dc4g per cent4 of the total4 ,contemplation of these results may be made after the housekeeper has carefully gone through the monthly hills for food1 divided the cost of the total food by the number of days in the month and then divided this figure by the number of people in the family1 counting children between five and fifteen years of age at two-thirds of an adult4 ,it would be interesting to know whether the cost of food for the adult as determined in this fashion was 4#be1 4#ej or #a4jj per day4 ,wherever the higher values are reached it is certain that extravagant profits are paid to middlemen or great waste exists in the kitchen4 ,the theme might still further be elaborated1 but the essential data for those interested in food economics can be obtained from the table itself4 ,wholesale prices are used for the reason that retail prices are subject to great variation4 ,the fluctuation of retail prices does not make it feasible to give their equivalents for the wholesale list1 but the relationship can be judged by noting the equivalents for the extremes4 ,in this table1 for example1 the retail price of #bejj calories of rice would be about #ac cents as against #d cents wholesale1 and for shad about #a4ej1 retail as against #fa cents wholesale4 ,,calories ,,of ,,food ,,consumed ,,daily,f ,f ,skandinavisches ,archiv fr ,physiologie ,,xxxi4 ,band4 #a41 #b u4 #c4 ,heft1 ,leipzig1 ,verlag ,von ,veit ,comp41 #aiad4 ,the following table is derived from data produced by ,becker and ,hamalainen of the ,university of ,helsingfors1 ,finland1 from actual experiment with individuals alternately resting and working at their respective trades while in the respiration calorimeter4 ---------------------------------------- -------------------------- ,during ,during ,total ,rest ,work ,calories ------------------------- per ,day ,occupation ,age ,height ,wgt4,calories,calories,calories 7#h ,hrs4 ,ft4-,ins4 ,lbs4per ,hourper ,hourper ,hour ,work4 per ,lb4 #af ,hrs4 of ,body ,rest7 ,weight ---------------------------------------- ------------------------- ,,men ---------------------------------------- ------------------------- ,shoemaker #ef #e-j #ade #gc 4#ej #agb #bedd ,shoemaker #cj #e-h #adc #hg 4#fj #aga #bgfj ,tailor #ci #e-e #ada #gb 4#ej #abd #badd ,tailor #df #e-aj #afa #ajb 4#fc #ace #bgab ,bookbinder #ai #f-j #aej #hg 4#eh #afd #bgjd ,bookbinder #bc #e-d #adc #he 4#ei #afc #bffd ,metalworker #cd #e-d #aci #ha 4#eh #baf #cjbd ,metalworker #bg #e-e #acj #ii 4#gf #bai #cccf ,painter #be #e-aa #aed #ajd 4#fg #bca #ceab ,painter #bg #e-h #adg #aaa 4#gi #bcj #cfaf ,joiner #db #e-g #aed #ha 4#ej #bjd #bibh ,joiner #bd #e-e #ada #he 4#fj #bdd #ccab ,stone-worker #bg #e-aa #aef #ij 4#eg #djh #dgjd ,stone-worker #bb #e-h #ada #he 4#fj #cff #dbhh ,sawyer #db #e-e #afg #hf 4#ej #eja #echd ,sawyer #dc #e-e #adc #hd 4#ei #dea #dieb ---------------------------------------- ------------------------- ,,women ---------------------------------------- ------------------------- ,hand-sewer #ec #e-c #aci #ge 4#ed #hc #ahfd ,hand-sewer #ce #e-f #adc #fd 4#de #hh #agbh ,machine-sewer #ec #e-c #aci #ge 4#ed #ajc #bjbd ,machine-sewer #ai #e-c #aaj #fd 4#eh #aai #aigf ,wash-woman #dc #e-c #abe #ge 4#fj #bhe #cdhj ,wash-woman #ai #e-c #aaj #fd 4#eh #ahf #beab ,waitress #dc #e-c #abe #ge 4#fj #bbh #cjbd ,waitress #ai #e-c #aaj #fd 4#eh #adc #bafh ,bookbinder #bb #e-d #aje #gj 4#fe #ih #aijd ,bookbinder #bb #e-c #aab #fa 4#ed #abg #aiib ---------------------------------------- ------------------------- ,for example1 for sawyers 7an active occupation71 the heat production and consequent requirement in calories worked out as follows3 ,during rest #hd calories #af h4 #acdd ,during work #dea calories #h h4 #cfjh ---- ,total calories #dieb ,the tailor 7sedentary occupation7 showed the following heat production and calorific requirement3 #gb calories #af h4 #aaeb #abd calories #h h4 #iib ---- ,total calories #badd ,these figures show the wide variation in food requirements according to age1 weight and occupation4 ,sidenote3 ,basal ,metabolism ,francis ,g4 ,benedict and his co-workers at the ,nutrition ,laboratory of the ,carnegie ,institution of ,washington1 and ,prof4 ,graham ,lusk of ,cornell ,university1 have also made a large number of experiments to ascertain what is termed the basal metabolism or heat production of the body at perfect rest1 and also that under varying degrees of activity4 ,the results are closely in agreement with the above4 ,benedict has lately produced evidence to show that the basal metabolism1 or heat production1 at rest is not governed entirely by such factors as body weight and body surface1 but by the amount and activity of the active protoplasmic cells of the body--the cells that compose the organs and muscles and blood4 ,the condition of these cells when the measurements are taken 7which may be influenced by age1 sleep1 previous muscular exercise and diet7 materially affects the amount of heat production and the requirements in energy food4 ,such experiments show why a man must literally burn up his own body1 if he takes in no fuel in the form of food4 ,benedict's views also account for the higher energy requirement of men as compared to women1 who1 as a rule1 have more fat and less muscular tissue than men4 ,sidenote3 ,diet and ,endurance ,we have quoted ,rubner 7vide page #ch7 as condemning the very old popular idea that meat is very strengthening4 ,actual experiments on this point have shown exactly the opposite to be the case4 ,meat eating and a high-protein diet instead of increasing one's endurance1 have been shown1 like alcohol1 to actually reduce it4 ,an experiment was made by one of the authors to determine this question4 ,the experiment consisted of endurance tests made on #di persons representing the two types of dietetic habits4 ,the persons experimented upon constituted three classes3 first1 athletes accustomed to high-protein and full-flesh dietary2 second1 athletes accustomed to a low-protein and non-flesh dietary2 third1 sedentary persons accustomed to a low-protein and non-flesh dietary4 ,the subjects consisted of ,yale students and instructors1 a ,connecticut physician1 and several other physicians and nurses4 ,all of the low-protein and non-flesh subjects except one had abstained from flesh foods for periods of #d to #bj years1 and #e of them had never eaten such foods4 ,the experiments furnished a severe test of the claims of the flesh-abstainers4 ,two comparisons were planned1 one between flesh-eating athletes and flesh-abstaining athletes1 and the other between flesh-eating athletes and flesh-abstaining sedentary workers4 ,the results would indicate that the users of low-protein and the non-flesh dietaries have far greater endurance than those who are accustomed to the ordinary ,american diet4 ,in the absence of any exact mechanical method of measuring endurance1 simple endurance tests were employed1 such as holding the arms horizontally as long as possible and deep knee bending4 ,the tests were made before witnesses4 ,the comparison for arm holding shows a great superiority on the side of the flesh-abstainers4 ,only #b of the #ae flesh-eaters succeeded in holding their arms out over a quarter of an hour1 whereas #bb of the #cb abstainers surpassed that limit4 ,none of the flesh-eaters reached half an hour1 but #ae of the #cb abstainers exceeded that limit4 ,of these #i exceeded an hour1 #d exceeded #b hours and #a exceeded #c hours4 ,in respect to deep knee bending1 if we take the number #cbe for reference1 we find that1 of the #i flesh-eaters only #c surpassed this figure1 while of the #ba abstainers1 #ag surpassed it4 ,only #a of the #i flesh-eaters reached #a1jjj as against #f of the #ba abstainers4 ,none of the former surpassed #b1jjj as against #b of the latter4 ,similar results have been found in other investigations4 ,it is probable that the inferiority of meat-eaters in staying power is due primarily to high protein1 not to meat per se4 ,in #aijf1 nine ,yale students under the direction of one of the authors experimented with ,mr4 ,horace ,fletcher's method of thorough mastication and instinctive eating4 ,the experiment began with an endurance test on ,january #ad1 and consisted mainly of two parts1 each of which lasted about ten weeks4 ,the object of the first half of the experiment was to test the claims which have been made as to the effects upon endurance of thorough mastication combined with implicit obedience to appetite4 ,our conclusion in brief is that these claims1 so far as they relate to endurance1 are justified4 ,the method may be briefly expressed in two rules4 #a4 ,mastication4--,thorough mastication of all food up to the point of involuntary swallowing1 with the attention directed1 however1 not on the mechanical act of chewing1 but on the tasting and enjoyment of the food2 liquid foods to be sipped and tasted1 not drunk down like water4 ,there should be no artificial holding of food in the mouth beyond the time of natural swallowing1 even if1 as is to be expected at the start1 that swallowing is premature4 ,it is not intended to count the chews1 or to hold the food forcibly in the front of the mouth1 or to allow the tongue muscles to become fatigued by any unnatural effort or position1 or in any other way to make eating a bore4 ,on the contrary1 every such effort distracts one from the natural enjoyment of food4 ,pavlov has shown that without such attention and enjoyment of the taste of food1 the secretion of gastric juice is lessened4 ,the point of involuntary swallowing is thus a variable point1 gradually coming later and later as the practise of thorough mastication proceeds1 until the result is reached that the food remains in the mouth without effort and becomes practically tasteless4 ,thus the food1 so to speak1 swallows itself1 and the person eats without thought either of swallowing or of not swallowing it2 swallowing is put into the same category of physiological functions as breathing1 which ordinarily is involuntary4 #b4 ,following instinct4--,never to eat when not hungry1 even if a meal 7or more than one1 for that matter7 is skipped4 ,and when a meal is taken1 not to be guided by the quantity of food offered1 or by past habit1 or by any theories as to the amount of food needed4 ,the natural taste or appetite is alone consulted1 and the subject selects1 from the food available1 only those kinds and amounts which are actually craved by the appetite4 ,after practise1 the appetite gradually becomes more definite and discriminating in its indications4 ,during the second half of the experiment the two rules above mentioned were continued in force1 but a third rule was added1 namely1 when the appetite was in doubt1 to give the benefit of that doubt to low-protein and non-flesh foods4 ,in other words1 the influence of suggestion was invoked to hasten the change which had been inaugurated by arousing the natural appetite4 ,suggestion was introduced merely because the experiment was limited in time4 ,in no case was it allowed to override the dictates of appetite4 ,careful records of the amount of food taken and the constituents in 7#a7 protein1 7#b7 fats and 7#c7 starches and sugars1 were kept for each man for each day4 ,in order to avoid weighing the food at the table and the annoyance which such a procedure involves1 the food was all weighed in the kitchen and served in definite portions of known food value4 ,from the records thus supplied1 it was easy1 by means of a mechanical diet indicator devised for the purpose1 to find the proportions of food elements4 ,the first result of the experiment was a reduction in the amount of protein consumed4 ,during the first four weeks1 the men consumed an average of from #b1gfj to #c1jcj calories per day1 of which #abj to #bdj were in the flesh foods1 such as meats1 poultry1 fish and shell-fish1 and that #b4d to #b4g calories of protein were ingested for each pound of body-weight4 ,translating ,professor ,chittenden's figures for the physiological requirement of ingested protein1 we find it to be from #a4c to #a4g calories per pound of body-weight4 ,thus the men were at this time consuming nearly double the ,chittenden allowance4 ,during the last four weeks of the experiment all these magnitudes were lower4 ,the per capita calories ranged from #b1bbj to #b1fbj1 of which only #dj were in flesh foods1 and the protein had fallen to #a4d to #a4i calories per pound of body-weight1 which corresponds closely to the ,chittenden standard4 ,gymnasium tests were made at the beginning1 middle and end of the experiment4 ,these tests were of two kinds--tests of strength and tests of endurance4 ,during the first period there was a slight increase in strength 7from an average total strength of #a1jgf to #a1aah71 and during the second period a slight fall to #iie1 which is about #ab per cent4 from the mid-year's #a1aah1 and about #h per cent4 from the original #a1jgf4 ,thus the strength of the men remained nearly stationary throughout the experiment4 ,it is fortunate that the strength of the men remained so nearly stationary2 for it demonstrates the more clearly that the increase in endurance which will be shown below was an increase in endurance per se1 and not in any degree due to an increase in strength4 ,strength and endurance are entirely distinct and should be separately measured4 ,the strength of a muscle is measured by the utmost force which it can exert once2 its endurance by the number of times it can repeat a given exertion well within its strength4 ,after much consideration and consultation it was decided not to place reliance on the ordinary ergographs as a means of measuring endurance4 ,instead1 seven simple gymnastic tests of physical endurance were employed1 and one of mental endurance4 ,the seven physical tests were3 7#a7 ,rising on the toes as many times as possible4 7#b7 ,deep knee bending1 or squatting as far as possible and rising to the standing posture1 repeating as often as possible4 7#c7 ,while lying on the back1 raising the legs from the floor to a vertical position and lowering them again1 repeating to the point of physical exhaustion4 7#d7 ,raising a #e-lb4 dumb-bell 7with the triceps7 in each hand from the shoulder up to the highest point above the head1 repeating to the point of physical exhaustion4 7#e7 ,holding the arms from the sides horizontally for as long a time as possible4 7#f7 ,raising a dumb-bell 7with the biceps7 in one hand from a position in which the arm hangs down1 up to the shoulder and lowering it again1 repeating the motion to the point of physical exhaustion4 ,this test was taken with four successive dumb-bells of decreasing weight1 viz41 #ej1 #be1 #aj and #e lbs4 respectively4 7#g7 ,running on the gymnasium track at a speed to suit the subject1 to as great a distance as possible4 ,the mental test consisted of adding specified columns of figures as rapidly as possible1 the object being to find out whether the rapidity of performing such work tended to improve during the experiment4 ,,percentage ,,of ,,improvement ,,in ,,endurance 7,,exact ,,or ,,understated7 ,,of ,,eight ,,men4 ,,average4 ,b ,lq4 ,lw4 ,m ,p ,r ,t ,w ,jan4-,mar4 #cc #cf #ej -- #bf #ah #ff #cc ,jan4-,june #hd #hd #aha #bi #ef #hi #hj #ajg ,the figures of this table show an undoubted increase in endurance1 both for the first half and more especially for the whole period of the experiment4 ,three methods of estimating the increase of endurance between ,january and ,june were used4 ,these may be put together in the following table3 ,,percentage ,,of ,,increase ,,of ,,endurance1 ,,january ,,to ,,june1 ,,by ,,three ,,methods4 ,,average ,,six ,,tests4 ,b ,e ,lq4 ,lw4 ,m ,p ,r ,t ,w #he #ac #aid #ie #bab #ef #gc #ff #aji ,,omitting ,,doubtful ,,cases #hd 444 #hd #aha #bi #ef #hi #hj #ajg ,,pure ,,endurance ,,of ,,biceps4 444 444 #fb 444 #ej 444 #agj #bjj #ajj ,the first line of this table tells us the average of the recorded improvement in endurance shown for each man4 ,the average of these averages is #aja per cent4 for the entire club1 and is probably within the truth2 for most of the individual figures which go to make up this result are understatements1 not overstatements4 ,the second line shows the average improvement in tests in which there is no doubt that the figure is at least not too high1 though it may be too low4 ,the average of these is #hi per cent41 and is therefore certainly too low an estimate of the average improvement for the eight men who improved at all4 ,the third line shows the increase of pure endurance 7that is1 endurance considered apart from strength7 for the five men for whom the figures were available4 ,the average of these is #aaf per cent4 ,we are quite safe in saying1 therefore1 that the average improvement of the eight men who improved was #ij per cent4 ,the phenomena observed during the experiment may be summarized as a slight reduction of total food consumed1 a large reduction of the protein element1 especially of flesh foods1 a lessened excretion of nitrogen1 a reduction in the odor1 putrefaction1 fermentation and quantity of the feces1 a slight loss of weight1 a slight loss of strength1 an enormous increase of physical endurance1 a slight increase in mental quickness4 ,these phenomena varied somewhat with different individuals1 the variations corresponding in general to the varying degree in which the men adhered to the rules of the experiment4 ,that we are correct in ascribing the results1 especially in endurance1 to dietetic causes alone1 cannot reasonably be doubted when it is considered that no other factors of known significance were allowed to aid in this result4 ,while the results of the present experiment lean toward vegetarianism1 they are only incidentally related to its propaganda4 ,meat was by no means excluded2 on the contrary1 the subjects were urged to eat it if their appetite distinctly preferred it to other foods4 ,the sudden and complete exclusion of meat is not always desirable1 unless more skill and knowledge in food matters are employed than most persons possess4 ,on the contrary1 disaster has repeatedly overtaken many who have made this attempt4 ,pavlov has shown that meat is one of the most and perhaps the most peptogenic of foods4 ,whether the stimulus it gives to the stomach is natural1 or in the nature of an improper goad or whip1 certain it is that some stomachs which are accustomed to this daily whip have failed1 for a time at least1 to act when it was withdrawn4 ,nor is it necessary that meat should be permanently abjured1 even when it ceases to become a daily necessity4 ,the safer course1 at least1 is to indulge the craving whenever one is meat hungry1 even if1 as in many cases1 this be not oftener than once in several months4 ,the rule of selection employed in the experiment was merely to give the benefit of the doubt to the non-flesh food2 but even a slight preference for flesh foods was to be followed4 ,,references ,adami1 ,j4 ,g43 ,autointoxication and ,sub-,infection1 ,british ,medical ,journal1 ,january #bd1 #aiad1 p4 #agg2 ,jour4 ,a4 ,m4 ,a41 ,,xii1 ,no4 #i1 p4 #gja4 ,benedict1 ,f4 ,g41 and ,carpenter1 ,thorne ,m43 ,the ,metabolism and ,energy ,transformation of ,healthy ,man ,during ,rest1 ,carnegie ,institution of ,washington1 ,d4 ,c41 #aiaj4 ,benedict1 ,f4 ,g43 ,the ,nutritive ,requirements of the ,body1 ,amer4 ,jour4 of ,physiology1 #aijf1 ,,xvi1 pp4 #dji-dcg4 ,benedict1 ,f4 ,g43 ,the ,factors ,affecting ,normal ,basal ,metabolism1 ,proc4 ,nat4 ,acad4 ,sc41 #aiae1 ,i1 p4 #aje4 ,benedict1 ,f4 ,g41 and ,smith1 ,h4 ,m43 ,the ,influences of ,athletic ,training upon ,basal ,metabolism1 ,proc4 ,nat4 ,acad4 ,sc41 #aiae1 ,i1 p4 #ajb4 ,benedict1 ,f4 ,g41 and ,emmes1 ,l4 ,e43 ,a ,comparison of the ,basal ,metabolism of ,normal ,men and ,women1 ,proc4 ,nat4 ,acad4 ,sc41 #aiae1 ,i1 p4 #ajd4 ,benedict1 ,f4 ,g41 and ,cathcart1 ,edward ,p43 ,muscular ,work1 ,carnegie ,institution of ,washington1 ,d4 ,c41 #aiac4 ,bryce1 ,alexander3 ,modern ,theories of ,diet1 ,new ,york1 ,longmans1 ,green ,company1 #aiab2 ,london1 ,edward ,arnold1 #aiab4 ,cannon1 ,walter ,b43 ,bodily ,changes in ,pain1 ,hunger1 ,fear and ,rage1 ,d4 ,appleton ,company1 ,new ,york and ,london1 #aiae4 ,chittenden1 ,russell ,h43 ,physiological ,economy in ,nutrition1 ,frederick ,a4 ,stokes ,company1 ,new ,york1 #aijd4 ,chittenden1 ,russell ,h43 ,the ,nutrition of ,man1 ,frederick ,a4 ,stokes ,company1 ,new ,york1 #aijg4 ,editorial3 ,newer ,aspects of ,metabolism1 ,jour4 ,a4 ,m4 ,a41 #aiae1 ,,lxiv1 p4 #acbg4 ,fisher1 ,irving3 ,a ,graphic ,method in ,practical ,dietetics1 ,jour4 ,a4 ,m4 ,a41 #aijg1 ,,xlviii1 pp4 #acaf-acbd4 ,fisher1 ,irving3 ,the ,effect of ,diet on ,endurance1 ,transactions of the ,connecticut ,academy of ,arts and ,sciences1 #aijg1 ,,xiii1 pp4 #a-df4 ,fisk1 ,eugene ,lyman3 ,a ,sensible ,diet for the ,average ,man and ,woman1 ,new ,york ,medical ,journal1 ,july #d1 #aiad4 ,gephart1 ,f4 ,c41 and ,lusk1 ,graham3 ,analysis and ,cost of ,ready-to-,serve ,foods1 ,press of the ,american ,medical ,association1 ,chicago1 #aiae4 ,gouraud1 ,f4 ,x43 ,what ,shall ,i ,eat8 ,rebman ,company1 ,new ,york1 #aiaa4 ,hall1 ,winfield ,s43 ,nutrition and ,dietetics1 ,d4 ,appleton ,company1 ,new ,york and ,london1 #aiaj4 ,higgins1 ,robert3 ,is ,man ,poltophagic or ,psomophagic8 ,the ,lancet1 ,london1 #aije1 ,i1 pp4 #accd-accg4 ,hindhede1 ,m43 ,what to ,eat and ,why1 ,ewart1 ,seymour ,company1 ,ltd41 ,london1 #aiad4 ,hutchison1 ,robert3 ,food and the ,principles of ,dietetics1 ,william ,wood ,company1 ,new ,york1 #aiaa1 third edition4 ,kinne1 ,helen1 and ,cooley1 ,anna ,m43 ,foods and ,household ,management1 ,the ,macmillan ,company1 ,new ,york1 #aiad4 ,lusk1 ,graham3 ,the ,elements of the ,science of ,nutrition1 ,w4 ,b4 ,saunders ,company1 ,philadelphia and ,london1 #aiji1 second edition4 ,mendel1 ,lafayette ,b43 ,the ,relation of ,foodstuffs to ,alimentary ,functions1 ,amer4 ,jour4 of ,med4 ,sciences1 #aiji1 ,,cxxxviii1 pp4 #ebb-ebf4 ,pavlov1 ,i4 ,p43 ,the ,work of the ,digestive ,glands1 ,charles ,griffin ,company1 ,ltd41 ,london1 #aiaj1 second ,english edition1 translated by ,w4 ,h4 ,thompson4 ,rose1 ,mary ,swartz3 ,a ,laboratory ,hand-,book for ,dietetics1 ,macmillan ,company1 ,new ,york and ,london1 #aiad4 ,sherman1 ,h4 ,c43 ,chemistry of ,food and ,nutrition1 ,the ,macmillan ,company1 ,new ,york1 #aiac4 ,sherman1 ,h4 ,c43 ,food ,products1 ,the ,macmillan ,company1 ,new ,york1 #aiad4 ,stiles1 ,percy ,goldthwaite3 ,nutritional ,physiology1 ,n4 ,b4 ,saunders ,company1 ,philadelphia and ,london1 #aiab4 ,tigerstedt1 ,robert3 ,a ,text-,book of ,human ,physiology1 ,d4 ,appleton ,company1 ,new ,york and ,london1 #aijf1 third ,german edition1 translated by ,john ,n4 ,murlin4 ,taylor1 ,alonzo ,englebert3 ,digestion and ,metabolism1 ,lea ,febiger1 ,philadelphia and ,new ,york1 #aiab4 ,von ,noorden1 ,carl3 ,metabolism and ,practical ,medicine1 ,william ,heinemann1 ,london1 #aijg4 ,,section ,,ii ,,notes ,,on ,,overweight ,,and ,,underweight ,how many people after age #ce have a conformation of body that is in accord with proper ideals of health and symmetry8 ,the average individual1 as age progresses1 gains weight until he reaches old age1 when the weight usually decreases4 ,this movement of weight is so universal that it has been accepted as normal1 or physiological1 whereas it is not normal1 and is the result of disease-producing and life-shortening influences4 ,the standards for weight at the various ages and heights have been established by life insurance experience1 but these standards1 which show an increase in weight as age advances1 by no means reflect the standards of health and efficiency4 ,they merely indicate the average condition of people accepted for life insurance1 whose death rate--while covered by life insurance premiums--is yet far above that obtaining among people of the best physical type1 who live a thoroughly hygienic life4 ,,men--,,over ,,average ,,weights ,experience of #dc ,american ,companies--#ahhe-aijh4;,g ,number of ,policyholders #ahf1egi ---------------------------------------- --------------------------- ,ages ,overweight ,overweight ,overweight ,overweight at #e to #aj lbs4 #ae to #bj lbs4 #be to #de lbs4 #ej to #hj lbs4 ,entry ---------------------------------------- --------------------------- ,death ,death ,death ,death ,death ,death ,death ,death ,rate ,rate ,rate ,rate ,rate ,rate ,rate ,rate ,below ,above ,below ,above ,below ,above ,below ,above ,std4,h ,std4 ,std4 ,std4 ,std4 ,std4 ,std4 ,std4 ---------------------------------------- ----------------------- #bj-bd #d 444 #d 444 444 #a 444 #c #be-bi #g 444 #aj 444 444 #ab 444 #ag #cj-cd #a 444 #ad 444 444 #ai 444 #cd #ce-ci #j 444 444 #a 444 #ca 444 #ee #dj-dd #f 444 444 #aj 444 #dj 444 #ge #de-di 444 #c 444 #i 444 #ca 444 #ea #ej-ef 444 #b 444 #ba 444 #bd 444 #di #eg-fb 444 #b 444 #be 444 #ab 444 #ch ---------------------------------------- ----------------------- ,the heaviest mortality 7#ge per cent4 above the standard71 is found among those aged #dj to #dd who are #ej to #hj pounds overweight4 ,g ,medico-,actuarial ,mortality ,investigation1 ,volume ,,ii1 page #ac1 compiled and published by ,the ,association of ,life ,insurance ,medical ,directors and ,the ,actuarial ,society of ,america4 ,h ,the standard death rate is that experienced by average insurance risks of the same age1 according to the ,medico-,actuarial ,committee4 ,it seems reasonable to deduce from these figures that the usual gain in weight with advancing years is not an advantage but a handicap4 ,we should endeavor to keep our weight at approximately the average weight for age #cj1 the period of full maturity1 as experience shows that those so proportioned exhibit the most favorable mortality4 ,this weight1 for the various heights1 is shown in the following table3 ,,age #cj--,,men ---------------------------------------- -------------------------------- ,height4 ,pounds4 ,height4 ,pounds4 ,height4 ,pounds4 ---------------------------------------- ------------------------- ,ft4 ,in4 ,ft4 ,in4 ,ft4 ,in4 #e #abf #e #g #adh #f #a #agh #e #a #abh #e #h #aeb #f #b #ahd #e #b #acj #e #i #aef #f #c #aij #e #c #acc #e #aj #afa #f #d #aif #e #d #acf #e #aa #aff #f #e #bja #e #e #adj #f #agb 4444444444 444444444 #e #f #add 4444444 444444 4444444444 444444444 ---------------------------------------- -------------------------------- ,,age #cj--,,women ---------------------------------------- -------------------------------- ,height4 ,pounds4 ,height4 ,pounds4 ,height4 ,pounds4 ---------------------------------------- ------------------------- ,ft4 ,in4 ,ft4 ,in4 ,ft4 ,in4 #d #h #aab #e #b #abd #e #h #adf #d #i #aad #e #d #abg #e #i #aej #d #aj #aaf #e #d #aca #e #aj #aed #d #aa #aah #e #e #acd #e #aa #aeg #e #abj #e #f #ach #f #afa #e #a #abb #e #g #adb 4444444444 444444444 ---------------------------------------- -------------------------------- ,in fat people1 the number of working cells is relatively less in proportion to the weight than in thin people1 as fat cells do not work4 ,also1 there is less body surface exposed in proportion to the body weight1 and consequently less heat loss4 ,likewise1 fat people are less active1 and their little cell-engines do not call for so much fuel2 but in most cases the fuel is furnished right along in the ordinary diet1 and what is not burned up is stored up4 ,sidenote3 ,diet for ,overweight ,for extreme overweight1 diet should be prescribed accurately by the physician to suit the needs of each individual case4 ,certain general principles may be stated1 however1 as applicable to the average case4 ,meals should be light and frequent1 rather than hearty and infrequent4 ,a little fruit may be taken on rising and a glass of hot water4 ,a light breakfast is advisable2 one or two poached eggs1 no sugar1 bread and butter in small quantity4 ,for dinner1 choice may be made of chicken1 game1 lean meat1 fish not cooked in fat1 in moderate portions1 and of such vegetables as celery1 spinach1 sea-kale1 lettuce1 string beans1 cucumbers1 carrots1 tomatoes1 cabbage1 ,brussels sprouts1 turnips1 bulky vegetables of low food value4 ,tapioca or similar pudding may be used for desserts1 and melon1 and other cooked unsweetened fruits4 ,a glass of hot water on retiring is advisable4 ,it is surprising what an enormous fuel value certain foods have which are eaten very carelessly1 and what a very low fuel value others have which are quite satisfying to hunger4 ,for example3 ,one would have to eat #i4jj worth of lettuce and tomato salad to furnish #b1ejj calories1 the amount of fuel for the day's requirements 7,lusk71 while about #cj cents' worth of butter1 or #aj cents' worth of sugar would furnish the same amount of energy4 ,no one would think of feeding exclusively on any one of these foods1 but it is easy to see how the elimination of butter and sugar and the introduction of such foods as lettuce1 tomatoes1 celery1 carrots1 spinach and fruits1 all of which have a low fuel value1 would enormously reduce the available energy and therefore the fat-forming elements in the diet1 yet fill the stomach and satisfy the hunger-craving4 ,hunger is largely dependent upon the contractions of the empty stomach and not upon a general bodily craving for food4 ,sidenote3 ,fat ,forming ,foods ,that ,should1 as a ,rule1 be ,avoided by ,overweights ,foods to avoid1 in cases of overweight1 are sugar1 fats1 milk as a beverage1 salmon1 lobster1 crabs1 sardines1 herring1 mackerel1 pork and goose1 fat meats1 nuts1 butter1 cream1 olive oil1 pastry and sweets1 water at meals4 ,alcohol1 which is not a food1 although often so called1 should be avoided1 as it is a fuel4 ,it is good to burn in a stove1 but not in the human body4 ,sidenote3 ,exercise for ,overweight ,walking1 swimming1 golf1 billiards1 hill-climbing1 are all beneficial forms of exercise for the middle-aged and elderly1 who are chiefly affected by overweight4 ,irksome and monotonous forms of exercise1 while difficult to follow regularly1 are usually of more benefit1 as they are less likely to create an appetite4 ,simple exercises1 if repeated from twenty to forty times1 night and morning1 will accomplish much4 ,no apparatus is required1 and any movements that bring into play the entire muscular system1 and especially the muscles of the trunk1 with deep breathing1 are sufficient4 7,see ,setting-up exercises described in the ,notes on ,posture1 page #bba47 ,the main reliance should be upon dietetic regulation rather than upon exercise4 ,a very moderate increase of exercise and a persistent adherence to a proper diet will work wonders in weight reduction4 ,sidenote3 ,avoidance of ,sudden ,reduction ,it is unwise to attempt a sudden reduction in weight4 ,profound nervous depression may be caused by too rapid reduction in people of nervous temperament1 especially if they have long been overweight4 ,by gradually modifying the diet and moderately increasing the exercise1 the results can be obtained with mathematical precision and without undue hardship4 ,it may be necessary to forego certain pet dietetic indulgences1 but such indulgences1 are1 after all1 a mere matter of habit and a liking for new forms of food can usually be acquired4 ,one can not have the cake and penny too4 ,one can not safely reduce one's weight by any mysterious method that will leave one at liberty to continue the indulgences1 whether of sloth or of appetite1 that are responsible for its accumulation4 ,sidenote3 ,summary ,the reduction of weight is really a very simple matter4 ,no mysterious or elaborate systems or drugs are needed4 ,if a reduction in the amount of energy food and an increase in the amount of exercise is made1 no power on earth can prevent a reduction in weight4 ,even a sedentary worker uses up about #b1ejj calories a day4 ,by reducing the food to #a1bjj calories 7this can be done without decreasing its bulk7 and increasing the exercise to the point of burning up #c1jjj calories1 the tissues are drawn upon for the difference1 and a reduction in weight must be experienced just as surely as a reduction in a bank account is made by drawing checks on it4 ,,men--,,under ,,average ,,weight ,experience of #dc ,american ,companies ,duration of ,experience1 #ahhe-aijh ,number of ,policyholders1 #ecj1ajh;,i ---------------------------------------- ----------------------------- ,underweight1 ,underweight1 ,underweight1 #e to #aj lbs4 #ae to #bj lbs4 #be to #de lbs4 ,ages ---------------------------------------- --------------- at ,death ,death ,death ,death ,death ,death ,entry4 ,rate ,rate ,rate ,rate ,rate ,rate ,below ,above ,below ,above ,below ,above ,std4,j ,std4 ,std4 ,std4 ,std4 ,std4 ---------------------------------------- ---------------------- #bj-bd 444 #g 444 #ae 444 #cd #be-bi #a 444 444 #h 444 #af #cj-cd 444 #d 444 #j 444 #h #ce-ci #i 444 444 #c 444 #b #dj-dd #ae 444 #ac 444 #c 444 #de-di #c 444 #a 444 #aa 444 #ej-ef #aj 444 #h 444 #i 444 #eg-fb #g 444 #ah 444 #ai 444 ---------------------------------------- -------------------------- ,i ,medico-,actuarial ,mortality ,investigation1 ,volume #aa1 page #aj4 ,j ,the standard death rate is that experienced by average insurance risks of the same age1 according to the ,medico-,actuarial ,committee4 ,the most favorable mortality 7#ai per cent4 below the average7 is found among those aged #eg to #fb who are extremely light in weight1 compared with the average weight for those ages4 ,the next lowest mortality in any other age group 7#ae per cent4 below the average7 is among those aged #dj to #dd who are #e to #aj pounds under the average weight4 ,sidenote3 ,diet for ,underweight ,thin people lose heat more readily than stout people1 as they have a larger percentage of active tissue and expose more skin surface in proportion to the body weight4 ,they require1 therefore1 an abundant supply of energy food1 or fuel foods1 fats1 starch and sugar4 ,butter and olive oil are better than other fats and less likely to disturb the digestion4 ,sugar is a valuable fuel food1 but should not be taken in concentrated form into an empty stomach4 ,sweets are best taken at the end of a meal1 but in such cases the teeth should be well cleansed4 ,fruit at the end of a meal tends to prevent any injury to the teeth from sugar and starches4 ,potatoes1 cereals1 bread and all starchy vegetables are fattening1 but should be well chewed and tasted before swallowing4 ,thin1 anemic people derive much benefit from egg lemonade or egg-nogs 7without alcohol7 made from the yolks1 which contain fat1 iron and other valuable elements4 ,sidenote3 ,exercise for ,underweight ,overfatigue and exhausting physical exertion should be avoided4 ,moderate systematic exercises1 with deep breathing1 and sleeping out of doors1 or approaching as near to it as one can1 are advisable4 ,at middle life and after1 underweight1 unless extreme or accompanied by evidence of impaired health1 should not give any concern4 ,other things being equal1 the old motto ,a lean horse for a long race1 holds good4 ,,section ,,iii ,,notes ,,on ,,posture ,sidenote3 ,corrective ,exercises for ,faulty ,posture ,among simple exercises recommended for strengthening the abdominal muscles and restoring the organs to normal position are the following3 ,lie flat on the back and rise to a sitting posture2 squat until the thighs rest upon the calves of the legs4 ,lie flat on the back1 head downward on an inclined plane 7an ironing board1 uptilted1 will do7 and make a bridge at intervals by arching the abdomen and resting on shoulders and heels4 ,from the fundamental standing posture described in this section1 a number of exercises can be developed4 #a4 ,yard-arm4--,while deeply inhaling 7through the nose7 slowly raise the arms to horizontal position1 straight out from the sides2 let the arms fall slowly to the sides while exhaling4 ,the chest should be well arched forward1 hips drawn backward and arms hung back of thighs while performing this exercise4 ,these movements should be performed at the rate of about #aj per minute4 #c4 ,tree-swaying4--,while in the standing position1 thrust the arms straight above the head1 then sway from side to side1 moving from the hips upward1 the arms loosely waving like the branches of a tree4 7,sargent47 #d4 ,leg-lifting4--,assume the standing position1 but with hands resting on the hips4 ,raise the right thigh until at right angles with the body1 leg at right angles with thigh1 thrust the leg straightforward to a horizontal position1 then sweep the leg back to standing posture4 ,repeat with the left leg4 7,sargent47 #e4 ,signal ,station4--,assume the standing posture with hands on hips4 ,thrust the right arm straight upward1 while lifting the left leg outward and upward and rigidly extended4 ,lower the limbs and repeat on other side4 7,sargent47 #f4 ,crawling ,position4--,rest on hands and knees1 thighs and arms at right angles to the body1 spine straight4 ,reach forward with arm and follow with thigh and leg of same side2 repeat on other side4 ,knee protectors can be worn during this exercise4 ,sidenote3 ,corrective ,exercises for ,flat ,foot ,draw two parallel chalk lines about three-fourths the length of one foot apart and practise walking on them until the habit of toeing straight is acquired4 ,when standing1 do not keep the heels together and toes out1 as in the ordinary attitude prescribed by athletic manuals1 and the military attitude of attention4 ,correct posture is more like the military attitude at rest--namely1 heels apart1 toes straight forward1 the sides of the feet forming two sides of a square4 ,this attitude gives stability and poise and insures a proper distribution of the weight of the body upon the structures of the feet4 ,this straightforward direction of the feet with heels apart is also noted in ,spartan sculpture4 ,those who stand a great deal should avoid distorted positions1 such as resting the weight on the sides of the feet1 or on one foot with the body sagging to one side4 ,the body weight should be kept evenly supported on both feet4 ,sidenote3 ,consult ,specialist ,when the condition of flat foot is found1 the advice of an ,orthopedic surgeon 7specialist on bone deformities1 etc47 should be sought1 as often a plaster cast of the foot is required in order that a proper brace be adjusted to assist in the cure4 ,in some cases1 operative treatment may be needed4 ,the condition is one which should be treated by a physician or surgeon1 and not by a shoemaker4 ,the ordinary arch supports supplied by shoemakers do not cure flat foot4 ,shoes for such feet should be made to order1 and have a straight internal edge4 ,all such measures must be supplemented by proper exercises1 and the correction of faulty position of the feet while walking4 ,unless toeing out is corrected by exercise and a proper shoe1 an arch brace will do more harm than good4 ,the disturbances of health due to weak feet are manifold1 just as are those due to eye-strain4 ,pain in the feet1 legs and back1 often mistaken for rheumatism1 and improperly treated with drugs and liniment1 chronic general fatigue and nervous depression are often due to this rather common affection4 ,sidenote3 ,detecting ,weak ,feet ,to detect weak feet1 note whether there is a tendency to toe out when walking1 and a bending inward of the ankles when standing or walking1 or a disposition to walk on the inner side of the feet1 as shown by the uneven wearing of the shoe4 ,this condition may be present with a high instep1 and no evidence of flat foot4 ,as flat foot develops the inward bend of the ankle is easily apparent4 ,the inner hollow of the foot disappears and the entire sole rests flat upon the ground when the shoes are removed4 ,the earlier in life this condition of weak feet is detected1 the better for the individual4 ,after middle life1 a cure1 especially in extremely heavy people1 may be difficult or impossible1 if the arches are completely broken down4 ,much relief1 however1 can be afforded by proper braces1 fitted scientifically1 by means of a plaster cast4 ,in young people1 a cure can almost invariably be effected1 and after a time braces and supports are not needed4 ,it is a very grave mistake to suppose that in such cases so-called arch supports will either cure flat foot or that people with weak feet are necessarily condemned to wear such supports throughout life4 ,the cure is sometimes effected in a short time1 but it may take a year or two1 and with proper management it can usually be accomplished1 unless there is some unusual complication4 ,the prevention of flat foot consists largely in affording due exercise of the leg and foot muscles and tendons by plenty of walking and running1 especially in childhood1 and especially on rough ground4 ,flat pavements are1 indirectly1 one cause of flat foot4 ,,section ,,iv ,,notes ,,on ,,alcohol ,the influence of alcohol on longevity can be most satisfactorily determined by the records of life insurance companies wherein the death-rates among those abstaining from alcohol have been computed as compared to those of the general class of insured lives4 ,in considering such figures it is well to bear in mind that the general or non-abstaining class comprises only those who were accepted as standard healthy risks and so far as could be determined were moderate in their use of alcohol4 ,such experiences have been carefully compiled by the following companies3 ,united ,kingdom ,temperance and ,general ,provident ,institution of ,london2#a,k ,the ,sceptre ,life2#b ,the ,scottish ,temperance ,life of ,glasgow2#c ,the ,abstainers and ,general ,life of ,london2#d ,the ,manufacturers' ,life of ,canada2#e ,security ,mutual ,life of ,binghamton1 ,n4 ,y4#f ,k ,the notes 7#a etc47 refer to the publications listed at the close of the section4 ,sidenote3 ,comparative ,mortality ,among ,abstainers and ,non-,abstainers ,the comparative mortality among abstainers and non-abstainers in several of these companies is shown in the charts exhibited in this section4 ,it is probable that the heavier mortality among non-abstainers as compared to abstainers is not wholly due to the chemical effect of alcohol on the tissues1 but in some degree to collateral excesses 7especially those resulting in infection from the diseases of vice7 and a more careless general manner of living engendered by alcoholic indulgence2 that1 furthermore1 those who indulge in so-called moderation are open to greater temptation to increased indulgence and final excess than those who abstain altogether4 ,it has often been alleged1 however1 that the lower mortality among abstainers was due solely to a more conservative habit of living1 and that this class is largely composed of people in favorable or preferred occupations1 such as clergymen and teachers4 ,the experience of the ,security ,mutual of ,binghamton1 ,n4 ,y41 does not support such a postulate4 ,during a twelve years' experience the mortality among the abstainers was one-third that of the tabular expectation1 and their occupations were classified as follows3 ,clergymen #d per cent4 ,farmers #ai ,clerks #ae ,miscellaneous 7earning #ae to #be per week7 #fb ,mr4 ,roderick ,mc,kenzie ,moore1 ,actuary of the ,united ,kingdom ,temperance and ,general ,provident ,institution1#g has this to say regarding the abstainers' class in that company3 ,the total abstainer class was not nursed or favored to produce a low mortality4 ,so far as could be determined 7and many of the risks came in personal contact with the officers7 they were of the same general class as the non-abstainers4 ,they were written by the same group of agents1 for the same kind of policies1 for the same average amounts1 and were in the same general walks of life1 and of the same general financial condition4 ,they were almost equal in numbers to the general class and did not form a small high grade section of the policyholding body4 ,on the contrary1 greater care was exercised in the selection of the non-abstainers because of the less favorable experience anticipated on them1 and many borderline risks were accepted in the abstaining class because of a feeling that their abstinence would neutralize some unfavorable factor4 ,,united ,,kingdom ,,temperance ,,and ,,general ,,provident ,,institution ,,of ,,london ,,healthy ,,males--,,whole ,,life ,,policies #ahff-aiaj ,illustration3 graph ,,expected ,,mortality#ajj ,,non-,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality44444444 #ia ,l,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality--4--4--4 #ff ,,mortality ,,among ,,non-,,abstainers--,,standard ,,risks--#cg4g ,,higher ,,than ,,among ,,abstainers ,l ,,that ,,is1 ,,where--,,according ,,to ,,the ,,mortality ,,tables ,,upon ,,which ,,premiums ,,are ,,based--#ajj ,,were ,,expected ,,to ,,die1 ,,only #ff ,,actually ,,died4 99 99 99 99 99 ,,sceptre ,,life ,,association ,,of ,,london ,,whole ,,life ,,policies #ahhd-aiaa ,illustration3 graph ,,expected ,,mortality#ajj ,,non ,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality44444444 #hj ,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality--4--4--4--4 #eb ,,mortality ,,among ,,non-,,abstainers--,,standard ,,risks--#ea4h ,,higher ,,than ,,among ,,abstainers ,,the ,,life ,,extension ,,institute1 ,,inc4 99 99 99 99 99 ,,the ,,scottish ,,temperance ,,life ,,assurance ,,co4 ,,of ,,glasgow ,,healthy ,,males--,,whole ,,life ,,policies #ahhc-aiab ,illustration3 graph ,,expected ,,mortality#ajj ,,non-,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality44444444 #ff ,,abstainers1 ,,ratio ,,actual ,,to ,,expected ,,mortality--4--4--4--4 #dh ,,mortality ,,among ,,non-,,abstainers--,,standard ,,risks--#dc4e ,,higher ,,than ,,among ,,abstainers 99 99 99 99 99 ,,comparative ,,mortality ,,among ,,uses ,,of ,,alcohol #dc ,,american ,,life ,,insurance ,,companies #ahhe-aijh ,,death ,,rate ,,among ,,insured ,,lives ,,generally--,,medico ,,actuarial ,,table #ajj ,,death ,,rate ,,among ,,policyholders ,,using #b ,,glasses ,,of ,,beer ,,or #a ,,glass ,,of ,,whiskey ,,daily #aah ,,death ,,rate ,,among ,,policyholders ,,giving ,,history ,,of ,,past ,,intemperance1 ,,but ,,apparently ,,cured #aej ,,death ,,rate ,,among ,,policyholders ,,using ,,more ,,than #b ,,glasses ,,of ,,beer ,,or #a ,,glass ,,of ,,whiskey ,,daily1 ,,but1 ,,regarded ,,as ,,temperate ,,standard ,,risks #ahf 99 99 99 99 99 ,now that accurate laboratory evidence is available regarding the physiological effect of alcohol in so-called moderate doses the insurance experience seems consistent1 and the higher mortality among so-called moderate drinkers is only what we would naturally expect to find in the light of the most recent knowledge regarding its effects upon the human organism1 not only in the direct causation of disease1 but in lowering the defense to disease and increasing the liability to accident1 and the tendency to careless living4 ,sidenote3 ,medico-,actuarial ,mortality ,investigation ,in the recent medico-actuarial investigation#h1 including forty-three ,american life insurance companies1 the combined experience on users of alcohol has been compiled1 with very interesting results4 ,it may be subdivided as follows3 ,first3 ,those who were accepted as standard risks but who gave a history of occasional alcoholic excess in the past4 ,the mortality in this group was #ej per cent4 in excess of the mortality of insured lives in general1 equivalent to a reduction of over four years in the average lifetime of the group4 ,second3 ,individuals who took two glasses of beer1 or a glass of whisky1 or their alcoholic equivalent1 each day4 ,in this group the mortality was #ah per cent4 in excess of the average4 ,third3 ,men who indulge more freely than the preceding group1 but who were considered acceptable as standard insurance risks4 ,in this group the mortality was #hf per cent4 in excess of the average4 ,in short1 we find the following increase of mortality over the average death rate among insured risks generally3 ,steady moderate drinkers but accepted as standard risks #hf per cent4 ,having past excesses #ej ,very moderate drinkers #ah ,this means that steady drinkers who exceed two glasses of beer or one glass of whisky daily are not1 on the evidence1 entitled to standard insurance1 but should be charged a heavy extra premium4 ,in these groups1 the death rates from ,bright's disease1 pneumonia and suicide were higher than the normal4 ,sidenote3 ,consumption of ,alcohol ,the per capita consumption of alcohol has greatly increased in the ,united ,states in recent years1 while in the ,united ,kingdom it has materially decreased1 as shown in the following table4 ,this factor must be considered in assigning a cause for the increasing mortality from degenerative diseases in this country as compared to a decreasing mortality from these maladies in ,great ,britain4 ,,annual ,,per ,,capita ,,consumption 7,,imperial ,,gals47 ,,of ,,alcohol ,,in ,,various ,,countries#i #ahif-aiab ---------------------------------------- ------------------------------ #ahif-aijj4 #aijh-aiab4 ---------------------------------------- ---------------- ,beer4 ,wine4,spirits4 ,total4 ,beer4 ,wine4,spirits4 ,total4 ---------------------------------------- ------------------------ ,germany #be4d #a4cg #a4ff #bh4dc #bb4d #a4ji #a4bi #bd4gh ,u4 ,k4 #ca4f 4#ci #a4je #cc4jd #bf4fe 4#bf 4#ga #bg4fb ,france #e4e #ai4i #a4g #bg4a #h4f #bd4g #a4db #cd4gb ,u4 ,s4 #ac4ja 4#cj 4#ha #ad4ab #af4fb 4#eb #a4jb #ah4af ---------------------------------------- ------------------------ ,laboratory and ,clinical ,evidence ,relating to the ,physiological ,effects of ,alcohol ,to interpret correctly the mortality statistics relating to moderate drinkers and total abstainers1 one must have some knowledge of the physiological effects of alcohol in so-called moderate doses1 a knowledge which is often lacking in those who assume to interpret such statistics4 ,for example3 ,if it could be shown that small doses of alcohol produce no ascertainable ill effects upon the human organism1 the higher mortality among the moderate drinkers as compared to total abstainers might have to be explained as due to some as yet unrecognized cause or causes other than alcohol4 ,but if laboratory and clinical evidence shows that alcohol in so-called moderate quantities 7social moderation7 produces definite ill effects1 such as lowering the resistance to disease1 increasing the liability to accident and interfering with the efficiency of mind and body and thus lessening the chances for success in life1 to say nothing of any toxic degenerative effect upon liver1 kidneys1 brain and other organs1 the excess mortality that unquestionably obtains among moderate drinkers as compared to total abstainers must be ascribed chiefly to alcohol4 ,it is not possible here to give all the evidence1 but the following items will serve to clarify these questions4 ,sidenote3 ,effect on ,brain and ,nervous ,system ,kraepelin#aj and his pupils have contributed most extensively to our knowledge on this subject4 ,according to such authorities1 a half to a whole liter of beer is sufficient to lower intellectual power1 to impair memory1 and to retard simple mental processes1 such as the addition of simple figures4 ,habitual association of ideas1 and free association of ideas are interfered with4 ,as far back as #ahie1 ,smith demonstrated the influence of small doses of alcohol in impairing memory1 and these results have been confirmed by ,kraepelin and quite recently by ,vogt#aa in experiments on his own person--#ae cc4 7about #d teaspoonfuls7 of whisky on an empty stomach1 or #be cc4 with food1 being sufficient to distinctly impair the power to memorize4 ,careful and exact experiments have shown the influence of moderate doses of alcohol in lessening the amount of work performed by printing compositors4 ,there has also been shown a disturbance in the sequence of ideas4 ,the time that elapses between an irritation and the beginning of a responsive movement can be measured within one one-thousandth of a second4 ,according to ,aschaffenburg1#ab under the influence of even very small doses of alcohol this reaction period is disturbed and shortened4 ,it is below the normal1 the acceleration being attained at the expense of precision and reliability4 ,indeed1 the reaction is often premature1 and constitutes a false reaction--the judgment of the reason comes limping along after the hasty action4 ,it is now conceded that alcohol is not a real brain stimulant1 but acts by narrowing the field of consciousness4 ,by gradually overcoming the higher brain elements the activities of the lower ones are released1 hence the so-called stimulation and the lack of judgment and common sense often shown by those even slightly under the influence of alcohol4 ,the man who wakes up under alcohol is really going to sleep1 as far as his judgment and reason are concerned4 ,complete abolition of consciousness is brought about by sufficient doses as when ether or chloroform is taken4 ,under moderate doses1 muscular efficiency is at first increased a little and then lowered1 the total effect being a loss in working power1 as shown by the experiments of ,dubois1 ,schnyder1#ac ,hellsten1#ad and others4 ,sidenote3 ,influence on ,bodily ,resistance to ,disease ,muller1 ,wirgin and others#ae have shown that alcohol restricts the formation of antibodies 7the function of which is to resist infection in the blood7 in rabbits1 and ,laitinen#af has shown that the prolonged administration of small doses in men 7#ae cc47 is sufficient to lower vital resistance1 especially to typhoid fever4 ,rubin#ag has demonstrated that alcohol1 ether and chloroform1 injected under the skin1 render rabbits more vulnerable to streptococcus 7blood poison7 and pneumnococcus infection 7pneumonia72 ,stewart1#ah that small amounts lower the resistance to tuberculosis and streptococcus infection2 ,craig and ,nichols1#ai that moderate doses of whisky were sufficient to cause a negative ,wassermann reaction in syphilitic subjects2 ,fillinger#bj found the resistance of red blood cells much reduced after the administration of champagne to healthy human subjects4 ,similar results were found in dogs and rabbits4 ,weinburg#ba confirmed these results by the same methods1 showing that #bj per cent4 of the red cells lose their resistance after the administration of #dej cc4 of champagne4 ,parkinson1#bb in a series of careful tests1 failed to establish any influence on phagocytosis 7capacity of the white blood cells to destroy bacteria71 except when large doses or continuous moderate doses were taken4 ,sidenote3 ,effect on ,circulation ,on the heart and circulation1 alcohol acts as a depressant1 increasing the rate1 but not the force1 of the pulse4 ,it causes depression of the nerve center controlling the blood vessels and thus lowers blood pressure4 ,large doses cause paralysis of these nerves and of the heart4 ,miller and ,brooks#bc found from small doses 7#f to #ab cc4 absolute alcohol7 an increase in blood pressure in conscious 7unanesthetized7 animals1 contrary to the findings of ,crile1#bd ,cabot1#be ,dennig1#bf ,hindelang and ,grnbaum1 ,alexandroff#bg and others1 in man2 but the amounts were small and variable1 according to individual susceptibility1 thus showing the drug to be1 even on such evidence1 uncertain and unserviceable as a heart stimulant4 ,sidenote3 ,food ,value ,atwater and ,benedict1#bh and ,beebe#bi and ,mendel1#cj have shown that alcohol is a protein sparer1 and can1 to some extent1 take the place of fats and carbohydrates4 ,this is what is meant by calling alcohol a food4 ,always1 however1 it fails to pass some test by which true foods are measured4 ,apart from its effect on the nervous system1 among which must be figured its action on the blood vessels which causes a loss of body heat1 ,mendel has shown that in moderate doses 7#if cc4 daily7 it increases the output of uric acid and allied 7purin7 bodies derived from the tissues1 a fact which distinguishes it from all other foods4 ,these poisonous or drug effects must always be considered1 together with any alleged nourishing effects4 ,alcohol is still used by some as a rapidly available fuel-food in fevers1 and when ordinary foods cannot be readily digested and made available4 ,but this is done to a much less degree than formerly1 now that its narcotic and poisonous effects are more fully understood4 ,sugar and water often serve quite as useful a purpose4 ,it seems reasonable1 on the evidence herein presented1 to class alcohol among the narcotic or deadening drugs1 such as ether or chloroform4 ,indeed1 ,aschaffenburg#ca has recently called attention to the growth of the ether habit in eastern ,germany1 where this drug is used as a so-called stimulant1 while in reality the effects are well known to be narcotic1 or deadening4 ,the laboratory and the life insurance records simply give exact expression to what has long been a matter of common knowledge to the employer of labor and to leaders and commanders of men2 to wit1 that the influence of alcohol on any large group of men1 whether they be artisans or soldiers1 is harmful and lowers the efficiency of the group4 ,individual susceptibility varies1 but the man who thinks he is an exception and can indulge with safety may find that he is mistaken only after serious damage to the body has been done and perhaps a definite loss sustained in happiness and achievement4 ,sidenote3 ,effect on ,offspring ,stockard1#cb in his experiments on animals1 has demonstrated conclusively that the germ cells of males can be so injured by allowing the subjects to inhale the fumes of alcohol that they give rise to defective offspring1 although mated with vigorous untreated females4 ,the offspring of those so treated when reaching maturity are usually nervous and slightly undersize4 ,these effects are apparently conveyed through the descendants for at least three generations4 ,such evidence establishes at least the probability of the transmission of serious ill effects to human offspring through alcoholic indulgence of the male parent4 ,much of the statistical evidence that has been produced on both sides of this question of the transmissibility of the effect of alcohol is misleading unless very critically analyzed1 but the results of exact laboratory experiments can hardly be gainsaid4 ,those who trifle with alcohol should at least take the precaution to be periodically examined in order to detect the earliest signs of ill-effect4 ,one's own feelings are not safe guides1 and may fail to warn of danger until serious damage has been done4 ,in #aiad1 at the annual meeting of the ,national ,council of ,safety1 at which there were present representatives from several hundred large industries1 the members unanimously voted to abolish liquor from their plants4 ,it has been well stated by ,quensel#cc that work and alcohol do not belong together1 especially when the work demands wideawakeness1 attention1 exactness and endurance4 ,the restrictive and prohibitive measures of the ,french and ,russian governments1 the well known opposition of the ,kaiser to alcohol and the warnings uttered by ,lord ,kitchener and leading ,british statesmen1 are sufficient evidence that the condemnation of alcohol represents the deliberate judgment of the world's strong men4 ,,references #a ,united ,kingdom ,temperance and ,general ,provident ,institution of ,london1 ,annual ,report1 #aiaj4 #b ,sceptre ,life ,association1 ,annual ,report1 #aiab4 #c ,scottish ,temperance ,life ,assurance ,company1 ,annual ,report1 #aiab4 #d ,the ,abstainers and ,general ,insurance ,company1 ,ltd41 ,annual ,report1 #aiab4 #e ,mc,mahon1 ,t4 ,f43 ,the ,use of ,alcohol and the ,life ,insurance ,risk4 ,proceedings of the ,association of the ,life ,insurance ,medical ,directors of ,america1 #aiaa1 ,twenty-second ,annual ,meeting1 p4 #dgc2 ,medical ,record1 ,,lxxx1 p4 #aaba4 #f ,lounsberry1 ,r4 ,l43 ,proceedings of the ,life ,assurance ,medical ,directors4 ,october1 #aiac4 #g ,moore1 ,roderick ,mc,kenzie3 ,on the ,comparative ,mortality ,among ,assured ,lives of ,abstainers and ,non-,abstainers from ,alcoholic ,beverages4 ,transactions of the ,institute of ,actuaries1 #aiac1 ,,xxxviii1 pp4 #bdh-bgb4 #h ,report of ,medico-,actuarial ,mortality ,investigation1 ,,iv1 pp4 #aa-ac4 #i ,statistical ,abstract for the ,united ,kingdom1 ,sixty-first ,number1 #ahji-aiac 7,wyman ,sons71 ,london1 #aiad1 p4 #agc2 ,statistical ,abstract for the ,principal and ,other ,foreign ,countries1 #aija-aiab1 ,thirty-ninth ,number1 pp4 #eje1 #ejf1 #ejg2 ,statistical ,abstract of the ,united ,states1 ,thirty-sixth ,number1 #aiac1 p4 #eaf4 #aj ,kraepelin1 ,emil3 ,ueber die ,beeinflussung einfacher psychischer ,vorgnge durch einige ,arzneimittel1 ,verlag von ,gustav ,fisher1 ,jena1 #ahib2 ,aschaffenburg1 ,gustav3 ,praktische ,arbeit unter ,alkoholwirkung1 ,psychologische ,arbeiten1 #ahif1 ,i1 pp4 #fjh-fbf2 ,kurz1 ,ernest1 and ,kraepelin1 ,emil3 ,ueber die ,beeinflussung psychischer ,vorgnge durch regelmssigen ,alkoholgenuss1 ,psychologische ,arbeiten1 #aija1 ,,iii1 pp4 #dag-deg2 ,mayer1 ,martin3 ,ueber die ,beeinflussung der ,schrift durch den ,alkohol1 ,psychologische ,arbeiten1 #aija1 ,,iii1 pp4 #ece-ehf2 ,rudin1 ,ernst3 ,ueber die ,dauer der psychischen ,alkoholwirkung1 ,psychologische ,arbeiten1 ,,iv1 pp4 #a-dd4 #aa ,vogt1 ,r43 ,om virkningen af #ae-ej cm#c koncentrert spiritus paa erindringsevnen1 ,norsk4 ,mag4 f4 ,laegevidensh41 #aiaj1 ,,lxxi1 pp4 #fje-fbf2 ,the ,lancet 7,london71 #aiaj1 ,,ii1 p4 #ajdj4 #ab ,aschaffenburg1 ,gustav3 ,crime and ,its ,repression1 ,little1 ,brown ,company1 ,boston1 #aiac1 p4 #hd4 #ac ,schnyder1 ,l43 ,alkohol und ,muskelkraft1 ,archiv fr ,physiologie1 #aijb-c1 ,,xciii1 p4 #dea4 #ad ,hellsten1 ,a4 ,f43 ,ueber den ,einfluss von ,alkohol1 ,zucker und ,thee auf die ,leistungsfhigkeit des ,muskels1 ,munchen ,med4 ,wchnschr41 #aiad1 ,,li1 pp4 #ah-id4 #ae ,bastedo1 ,walter ,a43 ,materia ,medica ,pharmacology and ,therapeutics1 ,w4 ,b4 ,saunders ,company1 ,philadelphia and ,london1 #aiac1 p4 #ccc4 #af ,laitinen1 ,t43 ,the ,norman ,kerr ,lecture on ,the ,influence of ,alcohol on ,immunity1 ,med4 ,rec41 ,,lxxvi1 #aiji1 pp4 #dde-ddf4 ,read before the ,twelfth ,international ,anti-,alcoholic ,congress1 held in ,london1 ,july1 #aiji2 ,uber die ,einwirkung der kleinsten ,alkoholengen auf die ,widerstandsfhigkeit des tierischen ,organismus mit besonderer ,bercksichtigung der ,nachkommenschaft1 ,ztschr4 f4 ,hyg4 u4 ,infections-krankheiten1 ,,lviii1 #aijg-h1 p4 #aci4 #ag ,rubin1 ,george3 ,the ,influence of ,alcohol1 ,ether1 and ,chloroform on ,natural ,immunity in its ,relation to ,leucocytosis and ,phagocytosis1 ,jour4 ,infct4 ,dis41 #aijd1 ,i1 pp4 #dbe-ddd4 #ah ,stewart1 ,chas4 ,e43 ,the ,influence of ,alcohol on the ,opsonic ,power of the ,blood1 ,mod4 ,med41 #aijg1 ,,xvi1 pp4 #bda-bdf4 ,read before the ,american ,society for the ,study of ,alcohol and ,drug ,neuroses1 ,atlantic ,city1 ,june #d1 #aijg1 and published in the ,jour4 of ,inebriety4 #ai ,craig1 ,chas4 ,f41 and ,nichols1 ,henry ,j43 ,the ,effect of the ,ingestion of ,alcohol on the ,result of the ,complement ,fixation ,test in ,syphilis1 ,jour4 ,a4 ,m4 ,a41 #aiaa1 ,,lvii1 pp4 #dgd-gf4 #bj ,fillinger1 ,f4 ,v43 ,weitere ,mitteilungen ber ,resistenzverminderung der ,erythrozyten nach ,alkoholgenuss1 ,deutsch4 ,med4 ,wchnschr41 #aiab1 ,,xxxviii1 p4 #iii4 #ba ,weinburg1 ,w4 ,w43 ,the ,lowering of ,stability of ,erythrocytes in ,alcoholic ,intoxication1 ,russky ,vratch1 #aiab1 ,,ii1 p4 #acbd2 ,new ,york ,med4 ,jour41 #aiab1 ,,xcvi1 p4 #ajdj4 #bb ,parkinson1 ,p4 ,r43 ,the ,relation of ,alcohol to ,immunity1 ,the ,lancet 7,london71 #aiji1 ,,vii1 pp4 #aehj-hb4 #bc ,brooks1 ,clyde3 ,the ,action of ,alcohol on the ,normal ,intact ,unanesthetized ,animal1 ,jour4 ,a4 ,m4 ,a41 #aiaj1 ,,lv1 pp4 #cgb-gc4 ,read in the ,section on ,pathology and ,physiology of the ,a4 ,m4 ,a4 at the ,sixty-first ,session1 ,st4 ,louis1 ,june1 #aiaj4 #bd ,crile1 ,george ,w43 ,blood ,pressure in ,surgery1 ,j4 ,b4 ,lippincott ,company1 ,philadelphia1 #aijc4 ,cartwright ,prize of the ,alumni ,ass'n of the ,college of ,physicians and ,surgeons1 ,new ,york ,city4 #be ,cabot1 ,richard ,c43 ,studies of the ,action of ,alcohol in ,disease1 ,especially upon the ,circulation1 ,med4 ,news1 ,,lxxxiii1 #aijc1 pp4 #ade-aec4 ,read before the ,association of ,american ,physicians1 ,may #ac1 #aijc4 #bf ,dennig1 ,hindelang und ,grnbaum3 ,uber den ,einfluss des ,alkohols auf den ,blutdruck und die ,herzarbeit in pathologischen ,zustnden1 ,namentlich beim ,fieber1 ,deutsch4 ,arch4 f4 klin4 ,med41 #aiji1 ,,xcvi1 pp4 #aec-afb4 #bg ,alexandroff1 ,emilie3 ,ueber die analeptische ,wirkung des ,alkohols bei pathologischen ,zustnden1 ,cor4 ,bl4 f4 schweiz4 ,aerzte41 #aiaj1 ,,xl1 pp4 #dfe-dge2 ,action of ,alcohol ,during ,febrile and other ,pathologic ,conditions1 ,jour4 ,a4 ,m4 ,a41 #aiaj1 ,,lv1 p4 #agd4 #bh ,atwater1 ,w4 ,a41 and ,benedict1 ,f4 ,g43 ,an ,experimental ,inquiry ,regarding the ,nutritive ,value of ,alcohol1 ,national ,academy of ,science1 #aijb1 ,sixth ,memoir4 #bi ,beebe1 ,l4 ,b43 ,the ,effect of ,alcohol and ,alcoholic ,fluids ,upon the ,excretion of ,uric ,acid in ,man1 ,amer4 ,jour4 ,physiol41 #aijd1 ,,xii1 pp4 #ac-cg4 #cj ,mendel1 ,l4 ,b41 and ,hilditch1 ,warren ,w43 ,the ,influence of ,alcohol ,upon ,nitrogenous ,metabolism in ,men and ,animals1 ,amer4 ,jour4 ,physiol41 #aiaj1 ,,xxvii1 pp4 #a-bc4 #ca ,aschaffenburg1 ,ibid4 #cb ,stockard1 ,c4 ,r43 ,a ,study of ,further ,generations of ,mammals from ,ancestors ,treated with ,alcohol1 ,proc4 ,soc4 ,exper4 ,biol4 and ,med41 #aiad1 ,,xi1 p4 #acf4 #cc ,quensel1 ,ulrik3 ,the ,alcohol ,question from a ,medical ,viewpoint--,studies in the ,pathology of ,alcoholism1 ,year ,book1 ,united ,states ,brewers' ,association1 #aiad1 p4 #afh4 99 99 99 99 99 ,bastedo1 ,walter ,a43 ,materiel ,medico1 ,pharmacology and ,therapeutics1 ,w4 ,b4 ,saunders ,company1 ,philadelphia and ,london1 #aiac1 p4 #cah4 ,bertillon1 ,jacques3 ,on ,mortality and the ,causes of ,death ,according to ,occupations1 ,proceedings of the ,fifteenth ,international ,congress on ,hygiene and ,demography1 ,washington1 #aiab1 ,i1 p4 #cde4 ,boos1 ,william ,f43 ,the ,relation of ,alcohol to ,industrial ,accidents and to ,occupational ,diseases1 ,proceedings of the ,fifteenth ,international ,congress on ,hygiene and ,demography1 ,washington1 #aiab1 ,i1 p4 #hbi4 ,cabot1 ,richard ,c43 ,the ,consumption of ,alcohol and of ,other ,medicines at the ,massachusetts ,general ,hospital1 ,boston ,med4 ,jour41 ,,clx1 #aiji1 pp4 #dhj-ha4 ,dixon1 ,w4 ,e43 ,alcohol in ,relation to ,life1 ,the ,nineteenth ,century1 #aiaj1 ,,lxvii1 pp4 #eaf1 #ebc4 ,ethyl ,alcohol1 ,the ,dispensatory of the ,united ,states of ,america1 ,j4 ,b4 ,lippincott ,company1 ,philadelphia1 #aith edition1 p4 #ajb4 ,ewald3 ,alcohol in ,relation to ,infectious ,diseases1 ,med4 ,rec41 #aiac1 ,,lxxxiv1 p4 #ge4 ,read before the ,fourth ,national ,congress on ,physiotherapy1 ,berlin1 ,march #bf1 #aiac4 ,horsley1 ,sir ,victor3 ,discussion on ,alcohol in ,therapeutics1 ,med4 ,rec41 #aiab1 ,,lxxi1 p4 #iea4 ,read before the ,hunterian ,society4 ,hunter1 ,arthur3 ,can ,insurance ,experience be ,applied to ,lengthen ,life8 ,proceedings of the ,association of ,life ,insurance ,presidents1 ,eighth ,annual ,meeting1 #aiad1 pp4 #bg-cg4 ,kelynak1 ,t4 ,m43 ,the ,drink ,problem1 ,london1 ,methuen ,company1 #aijg4 ,landau1 ,anastazy3 ,beitrage zur hehre vom ,purinstoffwechsel und zur ,frage ber den ,alkoholeinfluss auf die ,harnsaureausscheidung1 ,deutsch4 ,arch4 f4 klin4 ,med41 ,,xcv1 #aijh-i1 pp4 #bhj-cbh4 ,miller1 ,joseph ,l43 ,the ,physiologic ,action1 ,uses and ,abuses of ,alcohol in the ,circulatory ,disturbance of the ,acute ,infection1 ,jour4 ,a4 ,m4 ,a41 #aiaj1 ,,lv1 pp4 #bjcd-bjcg4 ,read in the joint session of the ,sections of ,practice of ,medicine and ,pharmacology and ,therapeutics of the ,a4 ,m4 ,a41 ,sixty-first ,annual ,session1 held at ,st4 ,louis1 ,june1 #aiaj4 ,neff1 ,irwin ,h43 ,the ,problem of ,drunkenness1 ,proceedings of the ,fifteenth ,international ,congress on ,hygiene and ,demography1 ,washington1 #aiab1 ,,iv1 p4 #eaj4 ,phelps1 ,edward ,bunnell3 ,the ,mortality from ,alcohol in the ,united ,states1 ,proceedings of the ,fifteenth ,international ,congress on ,hygiene and ,demography1 ,washington1 #aiab1 ,vol4 ,i1 p4 #hac4 ,proceedings3 ,association of ,life ,insurance ,medical ,directors1 ,october1 #aiaa4 ,report of the ,committee of ,fifty on3 ,physiological ,aspects of the ,liquor ,problem1 ,houghton1 ,mifflin ,company1 two volumes1 #aijc4 ,togel1 ,o41 ,brezina1 ,e41 and ,durig1 ,a43 ,ueber die kohlenhydratsparende ,wirkung des ,alkohols1 ,biochem4 ,ztschr41 #aiac1 ,i1 #bif2 ,editorial1 ,jour4 ,a4 ,m4 ,a41 #aiac1 ,,lxi1 p4 #ifg4 ,williams1 ,henry ,smith3 ,alcohol1 ,how it ,affects the ,individual1 the ,community and the ,race1 ,the ,century ,company1 ,new ,york1 #aiji4 ,woods1 ,robert ,a43 ,the ,prevention of ,inebriety3 ,community ,action1 ,proceedings of the ,fifteenth ,international ,congress on ,hygiene and ,demography1 ,washington1 #aiab1 ,,iv1 p4 #eag4 ,additional ,notes on ,alcohol ,sidenote3 ,nutrition ,laboratory ,experiments ,there has lately been undertaken at the ,nutrition ,laboratory of the ,carnegie ,institution at ,washington a very broad and comprehensive study of the effect of moderate doses of alcohol on the healthy and normal human body4 ,the immense scope of the investigation planned may be judged by the fact that under the physiological division of the research1 as laid out by ,professors ,raymond ,dodge and ,e4 ,c4 ,benedict1 there are seven main sections and one hundred and sixty subdivisions4 ,the program has been arranged after conferences1 either in person or by letter1 with the leading physiologists of the world1 and may take ten years to complete4 ,sidenote3 ,psychological ,effects ,the psychological program1 carried out with the co-operation of ,dr4 ,f4 ,lyman ,wells1 has already been completed and the results recently published4#cd ,these results must be accepted as the testimony of pure science1 free from all bias or even remote suggestion of propaganda4 ,they were based upon experiments with moderate doses of alcohol 7#cj cubic centimeters1 or about #h teaspoonfuls1 and #de cubic centimeters7 upon ten normal subjects1 very moderate users of alcohol1 and may be summarized as follows3 ,sidenote3 ,lower ,levels ,spinal ,cord ,a very simple reflex act1 the knee-jerk1 a nervous mechanism controlled by a center at the lower level of the spinal cord1 was markedly depressed1 the time of response being increased #aj per cent4 and the thickening of the muscles concerned in the act decreased #de per cent4 ,in some subjects the larger dose1 #de cubic centimeters1 practically abolished the knee-jerk4 ,the eye-lid reflex1 elicited by a sudden noise1 showed the next largest effect1 the time of response being increased #g per cent4 and the degree of movement decreased #ai per cent4 ,sidenote3 ,higher ,levels ,other nervous mechanisms1 or reflex arcs1 at the higher levels of the cord1 were next investigated3 7#a7 eye-reaction to suddenly appearing stimulus1 and 7#b7 speech reaction to visual word stimuli4 ,dose ,a 7#cj cubic centimeters71 accelerated the eye-reaction1 while dose ,b 7#de cubic centimeters7 positively depressed it1 agreeing with the simple reaction experiments of ,kraepelin4 ,this was the only instance of acceleration of movement of the voluntary muscles through alcohol1 all the other tests showing it to be a consistent depressant4 ,the speech reaction showed a positive depressant effect of #c per cent4 ,sidenote3 ,memory ,free association of ideas and memory tests were also made1 and showed practically no effect from alcohol1 but1 unfortunately1 the smaller dose only was used in these tests4 ,the sensitiveness to electrical stimulation was decreased #ad per cent4 ,motor co-ordination1 as evidenced by eye-movements in fixating seen objects1 was next investigated4 ,the velocity of these movements was decreased #aa per cent4 ,finger-movements1 measured in an exceedingly delicate way1 were reduced in speed #i per cent4 ,sidenote3 ,heart and ,pulse ,the effect on the pulse while these tests were made was observed1 and electrocardiograms taken4 ,the pulse was found to be accelerated1 but not increased in force1 that is1 the brake was taken off the heart1 but no driving force supplied by alcohol4 ,the condition of the circulation was impaired by the narcotic effect of alcohol on the cardio-inhibitory center which holds the heart action in check4 ,sidenote3 ,decreases ,organic ,efficiency ,according to the investigators1 the effect is to decrease organic efficiency4 ,this should shut off such little debate as still persists with respect to alcohol having any value as a heart stimulant4 ,sidenote3 ,always a ,depressant ,while these investigations only confirm in part the contention of the ,kraepelin school that alcohol first acts by depressing the higher centers1 and tend to show that its first and most profound effect is on the lower levels of the spinal cord and the simpler nervous mechanisms1 it confirms the view of these and other investigators1 that the total effect of alcohol is that of a narcotic1 depressing drug1 even in the smallest doses usually taken as a beverage4 ,sidenote3 ,resistance of ,higher ,brain ,function ,the possible reactions are more complex than those supposed by ,kraepelin1 and there is evident in the higher centers 7the effect on highest brain functions1 were not measured by ,dodge and ,benedict7 a power of autogenic reinforcement1 which is well exemplified by the ability of a half-intoxicated person to sober up under some shock or strong incentive4 ,when social conditions do not stimulate this reinforcement1 but1 on the contrary1 dull and retard it1 as in convivial company1 there is reinforcement of the lower1 more animal mechanisms of the nervous system1 and we have exhibited revolting and foolish reactions to alcohol1 which are consistent with these findings4 ,sidenote3 ,explanation of ,memory ,effects ,the slight effect on memory and free association is explained partly by the methods used in the laboratory 7difference in time of recognizing words suddenly exposed a second time71 which are more in the nature of short cuts and perhaps not so accurate a reproduction of normal memorizing as those employed by ,kraepelin and ,vogt 7memorizing numbers and verse71 and partly by the power of autogenic reinforcement1 which it is difficult to eliminate in a laboratory test4 ,this1 the latest contribution of science to the study of alcohol1 gives added proof that the higher mortality among so-called moderate users of alcohol is largely due to the unfavorable effect on the protective mechanism of the body4 ,sidenote3 ,lower ,resistance ,this has been further emphasized by the studies of ,reich#ce at the ,university of ,munich1 who found that the resistance of blood cells to salt solution and to typhoid bacilli was less among alcohol users than among total abstainers4 ,konrdi#cf has found that comparatively few antibodies against cholera germs develop in persons who consume alcohol daily in fairly large quantities and who had been inoculated against cholera4 ,pampoukis#cg has observed that alcoholics are not favorable subjects for inoculation against rabies4 ,the ,pasteur ,institute in ,budapest has made similar observations1 based on twenty-five years' experience4 ,additional ,references #cd ,benedict1 ,e4 ,c43 ,the ,psychological ,effects of ,alcohol1 ,the ,carnegie ,institution1 ,washington1 ,d4 ,c41 #aiaf4 ,benedict1 ,e4 ,c43 ,the ,psychologic ,effect of ,alcohol on ,man1 ,the ,journal ,a4 ,m4 ,a41 #aiaf1 lxvi1 p4 #adbd4 #ce ,reich1 ,h4 ,w43 ,ueber den ,einfluss des ,alkoholgenusses auf ,bakterizidie1 ,phagozytose und ,resistenz der ,erythrocyten1 beim ,menschen1 ,arch4 f4 ,hyg41 #aiaf1 lxxxiv1 #ccg4 #cf ,konradi3 ,ueber den ,wert der ,choleraschutzimpfungen1 ,centralbl4 f4 ,bakteriol41 ,i4 ,o41 #aiaf1 lxxvii1 #cci4 #cg ,alcohol and ,immunity1 ,jour4 ,a4 ,m4 ,a41 #aiaf1 lxvi1 p4 #ifb1 p4 #aabb4 ,,section ,v ,,notes ,,on ,,tobacco ,it is the purpose of this section to present as fairly as possible the evidence relating to the effects of tobacco on the human body1 so that those who smoke may correctly measure the probable physical cost of the indulgence4 ,the extremes of opinion on this subject are well expressed in the following verses3 ,hail6 ,social ,pipe--,thou foe to care1 ,companion of my elbow chair2 ,as forth thy curling fumes arise1 ,they seem an evening sacrifice-- ,an offering to my ,maker's praise ,for all ,his benefits and grace4 ,,dr4 ,,garth4 ,a custom loathsome to the eye1 hateful to the nose1 harmful to the brain1 dangerous to the lungs1 and the black stinking fume thereof nearest resembling the horrible ,stygian smoke of the pit that is bottomless4 ,,james ,i4 ,sidenote3 ,what it ,is ,tobacco is a plant1 ,nicotiana ,tabacum of the order ,solanace1 which includes ,atropa ,belladonna1 or ,deadly ,nightshade1 ,hyoscyamus1 or ,henbane1 ,solanum ,dulcamara1 or ,bitter ,sweet1 all powerful poisons1 and likewise the common potato and tomato1 which are wholesome foods4 ,the cured leaves are used for smoking and chewing1 or when powdered1 as snuff4 ,sidenote3 ,history ,prior to the middle of the #afth ,century1 the use of tobacco was confined to the ,american ,indians4 ,in #aefj the ,spaniards began to cultivate tobacco as an ornamental plant1 and ,jean ,nicot1 the ,french ,ambassador at ,lisbon1 introduced it at the court of ,catherine de ,medici in the form of snuff4 ,smoking subsequently became a custom which spread rapidly throughout the world1 although often vigorously opposed by ,governments4 ,in the #agth ,century1 smoker's noses were cut off in ,russia4 ,sidenote3 ,composition ,tobacco contains a powerful narcotic poison1 nicotin1 which resembles prussic acid in the rapidity of its action1 when a fatal dose is taken4 ,the percentage of nicotin present varies according to the brand and the conditions under which it is cultured4 ,the following figures have been given by the various authorities4 ,london ,lancet#ch 4#fd to #e4c per cent4 ,french ,dept4 of ,agriculture#ci 4#bb to #aj4e ,connecticut ,agricultural ,experiment ,station#dj #b4hi 7,home grown--after fermentation47 ,u4 ,s4 ,dept4 of ,agriculture#dj 4#id to #e4 7,domestic47 ,aside from nicotin it also contains small quantities of related substances--nicotellin1 nicotein1 a camphoraceous substance termed nicotianin1 said to give tobacco its characteristic flavor1 and likewise a volatile oil developed during the process preparation4 ,on heating1 pyridin 7a substance often used to denature alcohol71 picolin1 collidin1 and other bases are formed1 as well as carbolic acid1 ammonia1 marsh gas1 cyanogen and hydrocyanic acid1 carbon monoxide 7coal gas7 and furfural4 ,furfural is a constituent of fusel oil1 which is so much dreaded in poor whisky4 ,the smoke of a single cigaret may contain as much furfural as two ounces of whisky4 ,the complex constitution of tobacco and the smoke from its combustion has caused much debate as to the substances that are responsible for its charm and its ill effects1 which are to be described4 ,no one can doubt the serious injurious effects from such a powerful poison as nicotin if taken in any but the most minute quantities 7one to three milligrams have produced profound poisoning in man74 ,it has been maintained by some that nicotin is practically destroyed in the process of smoking1 and that the effects of tobacco are limited to the decomposition products resulting from the burning tobacco1 especially pyridin4 ,but pyridin is also formed in the burning of cabbage leaves1 and cabbage leaves do not possess any attractions for smokers1 neither do they produce the well-known effects that smoking and chewing tobacco produce4 ,no doubt pyridin and furfural are factors in the drug effects of tobacco1 but recent painstaking experiments by high authorities have shown the presence of nicotin in tobacco smoke1 and when we reflect that there is sometimes sufficient nicotin in an ordinary cigar to kill two men1 it is not strange that enough of it may be absorbed from the smoke passing over the mucous membranes of the nose1 throat and lungs to produce a distinct physiological effect4 ,investigators who claim to show by experiments the absence of nicotin from tobacco smoke must explain why the palpable effects of smoking1 in those who have not established a tolerance1 are those of nicotin poisoning1 and why the symptoms produced by chewing tobacco are identical with those following the smoking of tobacco1 which are3 mild collapse1 pallor of the skin1 nausea1 sweating1 and perhaps vomiting1 diarrhea1 muscular weakness1 faintness1 dizziness1 and rise in blood pressure followed by lowered blood pressure4 ,nicotin is undoubtedly decomposed by burning1 but it may become volatilized by heat and a certain amount absorbed before decomposition takes place4 ,lehmann1#da in #aijh1 found in tobacco smoke the following percentages of the nicotin contained in the tobacco3 ,cigaret smoke #hb per cent4 ,cigar smoke #he to #ig ,the ,london ,lancet#db 7#aiab7 gives the following figures3 ,cigaret smoke #c4ge to #hd per cent4 ,pipe mixture smoke1 smoked as cigarets #gi ,pipe smoke #gg to #ib ,cigar smoke #ca to #fc ,the ,united ,states ,department of ,agriculture#dc found in tobacco smoke about #cj per cent4 of the nicotin originally present in the tobacco4 ,contrary to general opinion1 ,havana cigars contain less nicotin than the cheaper brands1 which augurs ill for the large class of people who cannot afford to smoke higher priced brands4 ,many of the cheaper grades do1 however1 show a low percentage of nicotin4 ,sidenote3 ,effects on ,animals and ,man ,by means of an ingenious apparatus1 ,zhebrovski1#dd a ,russian investigator1 compelled rabbits to smoke cigaret tobacco for a period of #f to #h hours daily4 ,some died within a month1 and showed changes in the nerve-ganglia of the heart4 ,others established a tolerance similar to that exhibited by habitual smokers1 but upon being killed at the end of five months1 degenerative changes similar to those produced by the injection of nicotin were found1 viz41 hardening of the blood vessels4 ,there is1 indeed1 no difficulty in producing the characteristic effects of nicotin by administering tobacco smoke1 either in man or in animals4#de ,nicotin causes brief stimulation of brain and spinal cord1 followed by depression4 ,there is an increased flow of saliva1 followed by a decrease 7large doses diminish it at once7 and often nausea1 vomiting and diarrhea4 ,the heart action is at first slowed and the blood pressure increased4 ,subsequently there is a depression of the circulation1 with rapid heart action and lowered blood pressure4 ,in habitual smokers1 this preliminary stimulation may not occur4 ,the stimulating effect on the brain is so brief that tobacco can not properly be termed a stimulant4 ,its effect is narcotic or deadening4 ,those who fancy that their thoughts flow more readily under the use of tobacco are in the same case with any other habitu whose thoughts can not flow serenely except under his accustomed indulgence4 ,that a sound healthy man1 who has never been accustomed to the use of tobacco1 can do better mental or physical work with tobacco than without it has never been shown4 ,indeed1 such experiments as have been made on students and others show to the contrary4#df ,the statistics presented by ,prof4 ,fred4 ,j4 ,pack are of interest in this connection4 ,in six educational institutions the students competing for places on the football team were grouped as follows3 ---------------------------------------- ------------------ ,number ,number ,per ,cent4 ,institution4 ,competing ,successful4,successful4 for ,places4 ---------------------------------------- ------------------ ,institution ,a4 ,smokers #aa #b #ah4b ,non-smokers #ai #aa #eg4i ,institution ,b4 ,smokers #aj #d #dj ,non-smokers #be #ag #fh ,institution ,c4 ,smokers #bh #g #be ,non-,smokers #ag #ad #hb ,institution ,d4 ,smokers #bh #aa #ci4c ,non-smokers #ae #aj #ff4f ,institution ,e4 ,smokers #aj #g #gj ,non-smokers #ae #ab #hj ,institution ,f4 ,smokers #f #j #j ,non-smokers #bf #ae #eg4g ---------------------------------------- ------------------ ,,scholastic ,,standing ---------------------------------------- ------ ,institu-,smoker4 ,non- ,institu-,smoker4 ,non- tion4 smoker4 tion4 smoker4 ---------------------------------------- ------ ,a #fe4b #fi4h ,g #gd4j #ge4j ,b #fd4g #gd4f ,h #ge4b #gi4d ,c #gh4h #ha4a ,i #ha4f #hh4d ,d #ge4h #gg4f ,j #gh4e #ha4c ,e #hd4f #hd4h ,k #gd4j #hd4f ,f #fi4f #ga4c ,l #gg4c #gg4f ---------------------------------------- ------ ,the following table shows the relative scholastic standing of smokers and non-smokers3 ---------------------------------------- ---------- ,number ,total ,average of ,men4 ,mark4 ,mark4 ---------------------------------------- ---------- ,smokers #ha #f1jcd #gd4e ,non-smokers #aja #h1jba #gi4d ---------------------------------------- ---------- ,twelve institutions reporting3 ---------------------------------------- ---------- ,number ,highest ,lowest of ,men4 ,marks4 ,marks4 ---------------------------------------- ---------- ,smokers #ha #d #ab ,non-smokers #aja #aa #f ---------------------------------------- ---------- ---------------------------------------- ----------- ,number of ,highest ,lowest ,men4 ,marks4 ,marks4 ---------------------------------------- ----------- #aja non-smokers furnish #aa #f #aja smokers would furnish #e #ae ---------------------------------------- ----------- ---------------------------------------- ---------- ,number ,total of ,men4 ,conditions ,average4 and ,failures4 ---------------------------------------- ---------- ,smokers #hb #gj 4#hec ,non-smokers #ih #dh 4#dci ---------------------------------------- ---------- ,sidenote3 ,tobacco ,smoking ,athletes ,prof4 ,pack's conclusions were as follows3 #a4 ,only half as many smokers as non-smokers are successful in the try outs for football squads4 #b4 ,in the case of able-bodied men smoking is associated with loss of lung capacity amounting to practically #aj per cent4 #c4 ,smoking is invariably associated with low scholarship4 ,there have of course been many notable instances of high scholarship and prodigious mental achievement by heavy smokers4 ,such exceptions1 however1 do not affect conclusions derived from the study of average groups4 ,hitherto figures on smoking and athletics have been open to question because comparisons were made between groups that are not of necessity of the same physical and mental type1 having no important difference except in the use of tobacco4 ,but ,prof4 ,pack has sought to avoid this objection4 ,as he points out1 the football squad is probably as nearly a homogeneous group as it is possible to find4 ,it seems reasonable to account for the inferior physical and mental work of these particular groups of smokers on the theory that in the main the well known toxic effects of tobacco are sufficient to create this difference4 ,dr4 ,george ,j4 ,fisher1#dg in a series of careful tests found3 #a4 ,cigaret smoking caused an increase in the heart rate4 #b4 ,cigaret smoking maintained a blood pressure which1 under the circumstances of the experiment1 would otherwise have dropped4 #c4 ,cigar smoking caused a considerable increase in heart rate and blood pressure4 #d4 ,in a number of instances1 in the cigar test1 the heart was unable to maintain1 with a vertical position1 the increased blood pressure found in the horizontal position1 showing a disturbance of the control of the blood vessels4 ,this latter effect was more pronounced in tests taken on non-smokers4 #e4 ,it was also noted that smoking was not conducive to concentration upon the reading1 which the men attempted during the tests4 ,bush1#dh in a series of tests on each of #ae men in several different psychic fields found the following conditions among smoking students immediately after the period of smoking was completed3 #a4 ,a #aj per cent4 decrease in mental efficiency4 #b4 ,the greatest actual loss was in the field of imagery1 #bb per cent4 #c4 ,the three greatest losses were in the fields of imagery1 perception and association4 #d4 ,the greatest loss1 in these experiments1 occurred with cigarets4 ,bush ascribed these effects to pyridin1 claiming that his experiments failed to reveal nicotin in the tobacco smoke1 except in a very small proportion in that of cigarets4 ,tests for nicotin in smoke are beset with many difficulties and possible fallacies which have in the past misled investigators into apparently determining that tobacco smoke contained no nicotin1 but simply decomposition products4 ,pyridin is unquestionably present in tobacco smoke1 and is a poisonous substance1 although less so than nicotin4 ,it is not found1 however1 in chewing tobacco1 and as the clinical effects of chewing tobacco are apparently identical with those of smoking tobacco1 very strong and universally accepted chemical proof of the absence of nicotin from tobacco smoke must be awaited before accepting such a conclusion4 7,see7#da71 7#db71 7#dc7 in bibliography47 ,cigaret smoking is a time waster2 that is1 it breaks up the power of attention1 as few smokers are satisfied with one cigaret and the mere physical act of lighting a fresh cigaret disturbs the continuity of thought and work4 ,dr4 ,w4 ,j4 ,mayo#di calls attention to the fact that according to his observations research scholars who smoke cigarets have not done well4 ,sidenote3 ,insurance ,experience on ,tobacco ,smokers ,only one insurance company1 the ,new ,england ,mutual1#ej has published any experience on tobacco users4 ,this covered a period of #fj years and a body of #ahj1jjj policyholders1 as follows3 ,,ratio ,,of ,,actual ,,to ,,expected ,,mortality4,m ---------------------------------------- --------------- ,,abstainers4 ,,rarely ,,use4 ,,temperate4 ,,moderate4 ---------------------------------------- ------------ ,tobacco1 #ei #ga #hd #ic ,alcohol1 #eg #gb #hd #abe ---------------------------------------- --------------- ,m ,the standard here used is the ,american ,experience ,table1 which is largely an artificial table upon which premiums are based1 but which provides for a much higher mortality than the average companies sustain4 ,for example1 the actual mortality of the ,new ,england ,mutual in #aiac was #eg per cent4 of the expected4 ,sidenote3 ,interpretation ,fifty-nine per cent4 of the expected mortality means that where1 according to the premium tables1 #ajj were expected to die1 only #ei actually died4 ,the general class of risks in this company were of excellent quality1 as the figures show4 ,nevertheless1 the abstainers exhibited a far lower mortality than that experienced by the general class4 ,dr4 ,edwin ,wells ,dwight1 who presented the figures1 urged caution in their interpretation1 suggesting that the low mortality among abstainers1 both from alcohol and tobacco1 might well be due to a more conservative habit of living4 ,furthermore1 as the abstainers from alcohol were not separated from the abstainers from tobacco in this analysis a perfect comparison can not be made2 but our knowledge of the toxic effects of both these narcotics and the preceding statistics of ,doctor ,pack justify us in assigning to tobacco a positively unfavorable effect4 ,sidenote3 ,poisonous ,effects ,experiments on animals with nicotin extracts from tobacco and inhalation of tobacco smoke have produced hardening of the large arteries4 ,clinical observation by some of the world's best authorities indicates that the same conditions are brought about in man by heavy smoking4#ea ,disturbance of the blood pressure1 rapid heart action1 shortness of breath1 palpitation of the heart1 pain in the region of the heart1 are important effects4 ,tobacco heart is often lightly spoken of because the abandonment of the habit will often restore the heart to its normal condition1 but tobacco heart sometimes causes death1 especially under severe physical strain or in the course of acute disease1 such as typhoid or pneumonia4 ,surgeons#eb have noted failure to rally after operation in tobacco users1 who are1 of course1 deprived of their accustomed indulgence immediately before and after operation4 ,it is probable that many such cases pass unrecognized1 although the alcoholic is usually supplied the narcotic his system demands4 ,cannon1 ,aub1 and ,binger#ec have also shown that nicotin stimulates the adrenal glands1 small organs adjacent to the kidneys1 which secrete a substance that in excess powerfully affects the blood vessels1 constricting them and temporarily increasing the blood pressure4 ,this influence may be partly responsible for the change in the blood vessels noted in heavy smokers4 ,excessive smoking is often an important factor in causing insomnia4 ,blindness or tobacco amblyopia1 a form of neuritis1 is not an uncommon affection among smokers4 ,there is also often an irritant effect on the mucous membranes of eyes from the direct effect of the smoke4 ,catarrhal conditions of the nose1 throat and ear have also been noted4 ,acid dyspepsia is a common affection among smokers4 ,few people realize that so many ingredients in tobacco and tobacco smoke are deadly poisons4 ,few people know that one drop of nicotin on the unbroken skin of a rabbit will produce death4#ed ,two drops on the tongue of a dog or cat will prove fatal2 moreover1 fatal poisonings have occurred in man from swallowing tobacco and even from external application of strong solutions4 ,a case was recently reported from ,new ,haven of fatal poisoning in a baby1#ee who had been fed from a milk bottle and milk-mixture in which some tobacco had been accidentally spilled4 ,,summary ,from the mass of evidence and opinion with which medical literature is loaded1 a few salient facts stand out3 ,first3 ,tobacco and its smoke contain powerful narcotic poisons4 ,second3 ,it has never been shown to exert any beneficial influence on the human body in health1 and it is not even included in the ,united ,states ,pharmacopia as a remedy for disease1 notwithstanding the claims that are made for its sedative effects and its value as a solace to mankind4 ,if these benefits are real and dependable1 they should be made available in exact dosage and applied therapeutically4 ,if they are not real and dependable in a medical sense1 they are not real and safe as a mere drug indulgence4 ,third3 ,the symptoms following tobacco-smoking are identical with the effects of tobacco-chewing among those not accustomed to its use2 hence1 any collateral psychic effect1 such as the sight of smoke1 the surrounding1 etc41 are of minor importance in establishing the habit4 ,the main charm to the smoker is the drug effect1 as in any other similar indulgence4 ,nicotinless tobacco is not popular1 notwithstanding the efforts of the ,french and ,austrian ,governments to make it so4 ,fourth3 ,fortunately1 the sedative drug effect is so slight1 as compared to that of other narcotics--opium1 alcohol1 cocaine1 etc4--that the tobacco habit is less seductive and may be broken with comparative ease and is therefore less harmful morally4 ,men who have smoked or chewed steadily for #dj years have been known to give up the habit without experiencing much physical discomfort4 ,like any other habit1 however1 there is a tendency to increasing indulgence1 and this is a risk that the smoker takes1 just as does the alcohol user or the opium habitu who begins with so-called moderate indulgence4 ,fifth3 ,the well-known effects of tobacco on the heart and circulation should lead one to pause and consider the possible cost of this indulgence1 especially as-- ,sixth3 ,it is difficult to determine1 years in advance1 whether or not one is endowed with sufficient resistance to render so-called moderate smoking comparatively harmless4 ,seventh3 ,the vital statistics show that diseases of the heart and circulation are rapidly increasing in this country in which-- ,eighth3 ,the per capita consumption has rapidly increased in recent years1 while-- ,ninth3 ,in the ,united ,kingdom1 where these diseases are decreasing1 there has been no material increase in the use of tobacco1 and the per capita consumption is less than one-third that of the ,united ,states4 ,sidenote3 ,increase of ,smoking ,in #ahhj the annual per capita consumption of tobacco in the ,united ,states was about #e lbs41 while in #aiad it had risen to more than #g lbs4 ,in the ,united ,kingdom the per capita consumption is about #b lbs41 and there has been no material increase in recent years4 ,the cigaret bill1 in particular1 has grown enormously1 having more than doubled in the past five years1 while there has been a slight increase in the consumption of cigars1 smoking tobacco1 chewing tobacco and snuff1 as shown in the following table3#ef ---------------------------------------- -------------------------------- ,fiscal ,tobacco1 ,year ,cigars ,cigarets ,chewing and ,snuff ,smoking ---------------------------------------- ---------------------------- #aiaj #h1bac1cef1ejd #g1hhd1gdh1eae #dcf1fjh1hih #ca1ifi1aaa #aiaa #h1dgd1ifb1ghf #i1bed1cea1gbb #chj1gid1fgc #bh1adf1hcc #aiab #h1cej1aai1ajc #aa1bci1ecf1hjc #cic1ghe1adf #cj1jgi1dhb #aiac #h1gcb1hae1gjc #ad1bid1hie1dga #djd1cfb1fbj #cc1bji1dfh #aiad #h1gjg1fbe1bcj #af1dbg1jhf1jaf #dab1eje1bac #cb1gff1gda ---------------------------------------- -------------------- ,total #db1dgh1hgi1cbf #ei1ajj1fah1ebg #b1jbh1jef1eej #aef1aga1fce ---------------------------------------- -------------------------------- ,tenth3 ,the poetic effusions of the lovers of the weed are no safer guide than the exaggerated and intemperate denouncements of people who have idiosyncrasies against tobacco and simply hate it4 ,eleventh3 ,those who now smoke should have a thorough physical examination to determine the condition of the heart and blood vessels4 ,this examination should be repeated at least annually1 in order to detect any adverse influence on the circulation4 ,,references #ch ,the ,toxic ,factor in ,tobacco1 ,the ,lancet 7,london71 #aiab1 ,i1 p4 #idd4 #ci ,french ,department of ,agriculture1 ,compt4 ,rend4 ,acad4 de ,science1 ,,cli1 p4 #bc4 #dj ,garner1 ,w4 ,w43 ,the ,relation of ,nicotin to the ,burning ,quality of ,tobacco1 ,u4 ,s4 ,department of ,agriculture1 ,bureau of ,plant ,industry1 ,bulletin ,no4 #ada1 ,sept4 #cj1 #aiji1 p4 #ae2 ,a ,new ,method for the ,determination of ,nicotin in ,tobacco1 ,u4 ,s4 ,department of ,agriculture1 ,bureau of ,plant ,industry1 ,bulletin ,no4 #ajb1 ,july #f1 #aijg1 p4 #ab4 #da ,lehmann1 ,k4 ,b43 ,untersuchungen ber das ,tabakrauchen1 ,munchen1 med4 ,wchnschr41 #aijh1 ,,lv1 pp4 #gbc-be2 ,the ,physiological ,action of ,tobacco ,smoke1 ,med4 ,rec41 #aijh1 ,,lxxiii1 pp4 #gch1 #gci4 #db ,the ,toxic ,factor in ,tobacco1 ,the ,lancet 7,london71 #aiab1 ,,ii1 pp4 #idd-idg4 #dc ,garner1 ,w4 ,w43 ,the ,relation of ,nicotin to the ,burning ,quality of ,tobacco1 ,u4 ,s4 ,department of ,agriculture1 ,bureau of ,plant ,industry1 ,bulletin ,no4 #ada1 ,sept4 #cj1 #aiji1 p4 #ae4 #dd ,zhebrovsky1 ,e4 ,a43 ,the ,effect of ,tobacco ,smoke upon the ,blood ,vessels of ,animals1 ,russky ,vratch1 #aijg1 ,,vi1 p4 #ahi2 #aijh1 ,,vii1 pp4 #dbi-dca2 ,med4 ,rec1 #aijh1 ,,lxxxiv1 pp4 #djh1 #dji4 #de ,john1 ,h43 ,editorial1 ,jour4 ,a4 ,m4 ,a41 #aiad1 ,,lxii1 pp4 #dfa-b2 ,ueber die ,beeinflussung des systolischen und diastolischen ,blutdrucks durch ,tabakrauchen1 ,ztschr4 f4 exper4 ,path4 u4 ,therap41 #aiac1 ,,xiv1 pp4 #ceb-cfe2 ,pawinski1 ,j43 ,ueber den ,einfluss unmassigen ,rauchens 7des ,nikotins7 auf die ,gefsse und das ,herz1 ,ztsch4 f4 klin4 ,med41 ,berl41 #aiad1 ,,lxxx1 pp4 #bhd-cje4 #df ,pack1 ,frederick ,j43 ,smoking and ,football ,men1 ,popular ,science ,monthly1 #aiab1 ,,lxxxi1 p4 #ccf4 #dg ,fisher1 ,george ,j4 ,monograph not yet published4 #dh ,bush1 ,arthur ,d43 ,tobacco ,smoking and ,mental ,efficiency1 ,n4 ,y4 ,med4 ,jour41 #aiad1 ,,xcix1 pp4 #eai1 #ebi4 #di ,mayo1 ,wm4 ,j43 ,personal communication4 #ej ,dwight1 ,edwin ,wells3 ,proc4 ,assoc4 ,life ,ins4 ,med4 ,dir41 ,oct41 #aiaa1 ,,ii1 p4 #dgd4 #ea ,favarger1 ,heinrich3 ,experimentelle und klinische ,beitrge zur chronischen ,tabakvergiftung1 ,wien4 klin4 ,wchnschr41 #aiad1 ,,xxvii1 pp4 #dig-eja2 ,experimental and ,clinical ,study of ,chronic ,tobacco ,poisoning1 ,jour4 ,a4 ,m4 ,a41 #aiad1 ,,lxii1 p4 #agfd2 ,pekanovits4 ,effects of ,tobacco ,smoking1 ,jour4 ,a4 ,m4 ,a41 #aiad1 ,,lxxii1 p4 #aijg4 #eb ,bangs1 ,l4 ,bolton3 ,some ,observations on the ,effects of ,tobacco in ,surgical ,practice1 ,medical ,record1 ,,lxxiii1 ,march #d1 #aijh1 pp4 #dba-bc-ea4 #ec ,cannon1 ,aub4 ,binger3 ,effect of ,nicotin ,injection on ,adrenal ,secretion1 ,jour4 ,pharm4 and ,exper4 ,therap41 #aiab1 p4 #cha2 ,editorial1 ,nicotin and ,adrenals1 ,jour4 ,a4 ,m4 ,a41 #aiab1 ,,lxiii1 p4 #abhg4 #ed ,hare1 ,hobart ,amory3 ,fiske ,prize ,dissertation1 ,no4 #cd1 p4 #ahhd4 ,dixon1 ,a4 ,s43 ,proceedings of the ,academy of ,natural ,sciences1 ,philadelphia1 ,nov4 #aa1 #ahhd4 #ee ,reynolds1 ,h4 ,s43 ,jour4 ,a4 ,m4 ,a41 ,may #cj1 #aiad1 ,,lxii1 p4 #agbc4 #ef ,annual ,report of the ,commissioner of ,internal ,revenue1 #aiad1 p4 #cd1 ,government ,printing ,office1 ,washington1 ,d4 ,c4 99 99 99 99 99 ,bamberger1 ,j43 ,hygiene of ,cigar ,smoking1 ,abstr4 ,jour4 ,a4 ,m4 ,a41 #aijd1 ,,xliii1 p4 #gjf2 ,zur ,hygienie des ,rauchens1 ,munchen4 med4 ,wchnschr41 #aijd1 ,,li1 pp4 #acdd-acde4 ,current ,comment3 ,some ,new ,evidence on the ,tobacco ,question1 ,jour4 ,a4 ,m4 ,a41 #aiab1 ,,lix1 p4 #agih4 ,editorial3 ,the ,pharmacology of ,tobacco ,smoke1 ,jour4 ,a4 ,m4 ,a44 #aiji1 ,,lii1 p4 #chf4 ,editorial3 ,the ,use of ,tobacco1 ,jour4 ,a4 ,m4 ,a41 #aiaj1 ,,lx1 p4 #cb4 ,editorial3 ,tobacco-,smoking and ,circulation1 ,jour4 ,a4 ,m4 ,a41 #aiad1 ,,xlii1 p4 #dfa4 ,hochwart1 ,l4 ,von ,frankl3 ,die ,nervsen1 ,erkrankungen der ,tabakraucher1 ,deutsch4 med4 ,wchnschr41 #aiaa1 ,,xxxvii1 pp4 #bbgc1 #bcba4 ,index ,catalogue of the ,library of the ,surgeon-,general's ,office1 second series1 ,,xviii1 pp4 #big-cjf4 ,larrabee1 ,r4 ,c43 ,tobacco and the ,heart1 ,abstr4 ,jour4 ,a4 ,m4 ,a41 #aijc1 ,,xli1 p4 #ej4 ,read before the ,massachusetts ,medical ,society1 ,june1 #aijc4 ,pel3 ,un cas de psychose tabagique1 ,ann4 med4 ,chir41 #aiaa1 ,,xix1 p4 #aga4 ,,section ,,vi ,,avoiding ,,colds ,sidenote3 ,infection ,bacteria play a part in most colds4 ,in some cases there is a general infection1 with local symptoms1 as in grippe2 in others there is a local infection1 with mixed classes of bacteria4 ,it is probable that these various forms of bacteria are constantly present in the nasal secretions1 but do not cause trouble until the local resistance or the general resistance is in some way lowered4 ,sidenote3 ,nasal ,obstruction ,in many1 the susceptibility to colds is due to abnormalities in the nose or throat4 ,nasal obstruction is a very common condition4 ,the nose1 like the eye1 is usually an imperfect organ4 ,these obstructions are often the result of adenoids in childhood1 which interfere with the proper development of the internal nasal structures4 ,malformation of the teeth and dental arches in childhood are frequent and often neglected causes of nasal obstruction4 ,such malformations are caused by the arresting of the growth of the upper jaw and nasal structures4 ,correction of the deformity of the arches often renders nasal surgery unnecessary4 ,such conditions not only predispose to colds1 but increase their severity and the danger of complicating infection of the bony cavities in the skull that communicate with the nose4 ,they also increase the liability to involvement of the middle ear and of the mastoid cells which are located in the skull just behind the ear4 ,the importance1 therefore1 of having the nose and throat carefully examined1 and of having any diseased condition of the mucous membrane or any obstruction corrected must be apparent4 ,all who suffer from recurrent colds should take this precaution before winter sets in4 ,sidenote3 ,general ,resistance ,if the nasal passages are put in a healthy condition1 strict obedience to the rules of individual hygiene will almost wholly prevent colds4 ,in fact1 except where actual nasal defects exist1 the frequency of colds is usually a fair indication of how hygienically a person is living4 ,the following points need especial emphasis1 though they repeat in some cases what has already been said in the text4 ,sidenote3 ,skin ,training ,it is a familiar fact that exposure and chilling will often produce a cold4 ,this is usually due to the fact that the nerve centers controlling the circulation of the skin are over-sensitive1 and exhibit a sort of hair-trigger reaction to exposure1 causing a disturbance of the circulation1 and of the heat-regulating machinery of the body of which the spongy shelf-like turbinated bones in the nose are an important part4 ,skin training1 then1 appears to be the first hygienic steps toward establishing a resistance to colds4 ,such training for the skin may be secured by various means4 ,one should first accustom himself to a gentle draft4 ,cool bathing1 to a point that produces a healthy reaction1 is another important feature of skin training4 ,cold bathing1 by those affected with kidney trouble1 is not advisable1 but delicate individuals1 who cannot react well to the cold bath1 can greatly increase their resistance by graduated cool bathing performed as follows3 ,standing in about a foot of hot water1 one may rub the body briskly with a wash cloth wrung out of water at about #hj degrees ,f4 and reduced day by day until it is down to #ej degrees ,f4 ,following this the cold douche or affusion may be taken 7water quickly dashed from a pitcher7 beginning at #ij degrees ,f4 and daily reducing until #ej degrees ,f4 is reached1 or just before the point where an agreeable reaction ceases to follow4 ,sidenote3 ,light ,clothing ,the wearing of loose1 porous clothing1 and the air bath--exercise in a cool room without clothing--are also valuable measures in skin training4 ,very heavy wraps and fur coats should be worn only during unusual exposure1 as in driving or motoring4 ,outer clothing should be adapted to the changes in the weather1 and medium-weight underclothing worn throughout the winter season4 ,office-workers and others employed indoors are1 during the greater part of the day1 living in a summer temperature4 ,the wearing of heavy underclothing under such conditions is debilitating to the skin and impairs the resisting power4 ,overheated rooms should also be avoided for the same reason4 ,in rooms where people are moving about1 the temperature should not be allowed to rise above #fe degrees4 ,in ordinary offices or dwelling rooms1 the temperature should not be allowed to rise above #fh degrees and adequate ventilation should be provided4 ,sidenote3 ,fresh ,air ,living out of doors1 especially sleeping out1 gives the skin exercise1 and further keeps fresh air in the lungs4 ,it is one of the foremost methods of prevention against colds4 ,army men remark that so long as they are out of doors1 even if exposed to bad weather1 they almost never catch cold1 but do so often as soon as they resume living in houses4 ,long breaths taken slowly and rhythmically1 say ten at a time and ten times a day are helpful4 ,sidenote3 ,constipation ,constipation predisposes to colds1 and should be vigorously combated by proper diet and exercise1 and regular habits of attention to the bowel function4 ,sidenote3 ,overeating ,overeating frequently leads to nasal congestion4 ,eat lightly1 using little meat or other high protein foods such as white of eggs1 and thoroughly masticate the food4 ,sidenote3 ,fatigue ,avoiding undue fatigue will help greatly in preventing colds4 ,sidenote3 ,nasal ,toilet ,the regular use of nasal douches is not advisable4 ,the mucous membrane of the nose is intolerant of watery solutions1 and a chronic congested condition or even infection of air cavities in the skull can be brought about by the constant use of sprays and douches4 ,where special conditions render it necessary1 these should be used only on the advice of a physician4 ,when the nose is clogged with soot or dust1 a very gentle spray of a warm1 weak solution of salt and water1 in the anterior nostrils1 may do no harm4 ,picking of the nose should be strictly avoided4 ,this is a fertile cause of infection4 ,in blowing the nose care should be taken to close one nostril completely and to blow through the other without undue force4 ,otherwise1 infection may be carried into the ear passages or the cavities communicating with the nose and give rise to serious trouble4 ,when suffering from a cold1 gauze or cheese-cloth should be used instead of a handkerchief and burned after use4 ,sneeze into the gauze1 and thus avoid spraying infection into the surrounding atmosphere4 ,sidenote3 ,emergency ,treatment of ,colds ,after one has actually caught cold the rules above given for preventing a cold are in most particulars reversed4 ,one should then avoid drafts1 variable temperature and any severe skin gymnastics4 ,the paradox1 that exposure to drafts is preventive of colds1 but is likely to add to the cold after it is caught1 is not more surprizing than the paradox that exercise keeps a man well1 but that when he is sick it is better to rest4 ,after a cold has actually been contracted1 the great effort should be to keep the body thoroughly warm1 especially the feet4 ,to accomplish this it is often the wisest course for one who has a cold to remain in bed a full day at the outset4 ,medical treatment by a physician can always mitigate and shorten the duration of a cold and lessen the danger of complications1 the symptoms of which can not always be appreciated by the patient4 ,among the most effective home remedies for a cold are the hot foot-bath1 #aaj-aae degrees ,f41 a hot drink 7e4g4 hot flaxseed tea71 a thorough purge1 and rubbing the neck and chest with camphorated oil4 ,the hot foot-bath should usually last #bj minutes1 and be taken in a very thorough manner1 the body enveloped in a blanket4 ,after taking the bath1 the patient should go directly to bed1 and not move about and neutralize its good results4 ,a general neutral bath not above #ajj or below #ie degrees is very restful to the skin and nerves as they have absolutely nothing to do to cope with temperatures above or below that of the body1 since the neutral bath has the same as that of the body4 ,one can remain in such a bath even for hours1 if one has the time1 but in getting out1 it is very important to be in a very warm room and to dress quickly4 ,in fact there is very considerable danger of catching cold at this time if great care is not taken4 ,if one does not remain in bed1 it is generally safer to keep indoors4 ,the air of the room should be kept as fresh as possible without subjecting one's self to a draft and should also be kept humidified1 especially in winter when it is apt to be exceedingly dry4 ,either excessive dryness or excessive moisture is a strain on the mucous membrane1 which is the directly diseased organ in the case of a cold4 ,if the day is still and sunny1 being out of doors1 if well protected from any chill1 may help to get rid of one's cold1 but on a damp windy day the chances are one will add to the cold4 ,as to eating1 it is sometimes wise to absolutely fast by skipping a meal or two1 using nothing but water or water with agar-agar1 or food which has bulk but little food value1 such as green vegetables or fruit4 ,the common idea that one should stuff a cold and starve a fever is most erroneous and comes apparently from a misunderstanding of the meaning of this adage which1 originally1 it would appear1 was not meant in the imperative sense at all1 but as follows3 ,if you stuff a cold1 you will have to starve a fever4 ,it should be added that whisky and heavy doses of quinine are distinctly deleterious and should be avoided1 as should all quack remedies and catarrh cures2 there are more effective remedies which carry no possibilities of harm4 ,when one is getting over a cold it is a good time to resolve to avoid catching colds altogether1 which for the average person can be substantially accomplished by following the above suggestions4 ,the tax on one's time thus required is far less than the tax required by the colds themselves4 ,the authors of this book know of persons who have scarcely lost a day's work from colds or other ailments for decades at a time simply by using a little self-control and common sense at critical times4 ,,section ,,vii ,,signs ,,of ,,increase ,,of ,,the ,,degenerative ,,diseases ,the fact that in the ,united ,states the general death rate has steadily fallen for the past several decades1 a phenomenon common to all civilized countries1 is accepted by many as evidence of a steady gain in ,national ,vitality4 ,that there has been a gain in vitality in the younger age groups is unquestionably true1 but this gain has served to mask a loss in vitality at the older age periods4 ,this latter phenomenon1 a rising mortality in elderly life1 is something almost peculiar to the ,united ,states4 ,it is not exhibited in the mortality statistics of the leading ,european countries4 ,in those countries the fall in the death rate has not been due solely to a reduction of mortality in infancy and adult life through the conquest of diseases of children1 tuberculosis and other communicable diseases4 ,england and ,wales1 ,denmark1 ,norway1 ,sweden and ,prussia show improved mortality at every age period4 ,the charts in this section show the trend of mortality in this country during #cj years at the various ages of life1 and also the trend of mortality in the two great classes of diseases3 the communicable1 which affect more emphatically the young lives1 and the degenerative or regressive class of diseases1 which affect chiefly those in middle life and old age4 ,it seems evident that unless this increased mortality is due to some unknown biologic influence or to the amalgamation of the various races that constitute our population1 it must be ascribed1 in a broad sense1 to lack of adaptation to our rapidly developing civilization4 ,whether or not there is one principal cause that determines the unfavorable trend of mortality in this country as compared to other civilized nations has not yet been conclusively shown4 ,illustration3 ,,increases ,,and ,,decreases ,,in ,,death ,,rate ,,by ,,age ,,periods ,,mass4 ,n4,j4 #ahhj-aiaj ,l4,e4,i4 ,inc4 ,,england ,,wales ,,in ,,broken ,,line ,this chart exhibits the trend of the death rate from all causes1 by age periods4 ,the decreases are below the center line and the increases above it4 ,it will be noted that the ,american decreases in the younger ages were not as great as in ,england and ,wales1 that they changed to increases about age #de and continued to increase in each age group thereafter1 while in ,england and ,wales the decline occurred at all ages4 ,,note4--,massachusetts and ,new ,jersey are used as a basis because they were the only ,states in #ahhj where sufficiently reliable comparative statistics could be had4 ,these records were accepted by the national government1 and these ,states really constituted the registration area in that year4 ,there were also fifteen cities outside these ,states where comparisons were possible4 ,illustration3 ,,death ,,rate ,,registration ,,area 7,,per #aj1jjj ,,living7 ,,organic ,,diseases ,l4,e4,i4 ,,inc ,,england ,,wales ,,dotted ,,lines ,this chart shows that in the ,united ,states registration area1 the mortality from diseases of the heart1 blood vessels and kidneys increased #da per cent4 during the period #ahij-aiaj1 while in ,england and ,wales 7shown by the dotted lines7 during the same period there was a decrease in the mortality from these maladies4 ,illustration3 ,,occupied ,,males ,,increases-,,decreases ,,from ,,certain ,,diseases ,this chart comparing #aijj with #ahij 7#aijj-aiaj not yet available7 shows the sharp upward trend in the mortality from organic disease among males in gainful occupations1 and the downward trend in the mortality from communicable disease in the same group4 ,this heavy and increasing loss from chronic disease occurs among our most valuable lives--those of the breadwinners4 ,,section ,,viii ,,comparison ,,of ,,degenerative ,,tendencies ,,among ,,nations ,,death ,,rate ,,per #a1jjj ,,of ,,population ,,by ,,age ,,periods ,,in ,,the ,,united ,,states,n ,,and ,,in ,,various ,,european ,,countries4,o ---------------------------------------- ----------------------------- ,u4 ,s4 ,,prussia ,,france ,,italy ,,sweden ,reg4 #aijj-ja #ahii-aijb #ahii-aijb #ahia-jj ,ages ,area #aijj ,p'sons--------------------------------- -------------------- ,males ,fem4 ,males ,fem4 ,males ,fem4 ,males ,fem4 ---------------------------------------- ------------------------- ,under #aafe4d #bba4h #ahi4d 444 444 #agd4h #aeh4c 444 #aja4f #a #df4f 444 444 444 444 444 444 444 444 #b #bj4e 444 444 444 444 444 444 444 444 #c #ac4b 444 444 444 444 444 444 444 444 #d #i4d 444 444 444 444 444 444 444 444 ,under #e #eb4a #bd4c #bc4d #ef4i #dh4e #ch4d #ci4h 444 #cf4i #e-i #e4b #d4i #e4a #d4f #d4f #f4a #f4g 444 #e4i #aj-ad #c4c #b4g #c4j #b4i #c4e #c4b #c4h 444 #c4f #ae-ai #e4b #d4b #c4g #d4i #e4b #d4f #e4d #d4f #d4g #bj-bd #g4e #e4h #d4g #g4h #f4d #f4h #g4j #f4g #e4g #be-bi #h4f #e4h #f4j #h4j #h4j #f4g #g4f #f4f #f4a #cj-cd #i4d #f4g #f4g #h4e #g4h #f4g #g4i #f4g #f4e #ce-ci #aa4j #i4j #g4h #aj4e #h4h #g4e #h4f #g4f #g4b #dj-dd #ab4b #ab4a #h4f #ab4g #i4g #i4c #i4a #h4h #g4i #de-di #ae4b #ae4i #aj4j #ae4a #aj4i #aa4d #i4f #aj4g #h4f #ej-ed #ai4a #ba4b #ac4h #ai4a #ad4e #ae4g #ab4i #ac4g #aj4i #ee-ei #bf4c #bh4c #bj4d #bf4f #bj4e #ba4j #ag4g #ah4f #ad4c #fj-fd #ce4a #ci4e #ca4d #cg4d #cj4e #cc4e #cj4i #bf4a #ba4c #fe-fi #eb4b #eg4h #ej4c #ed4e #dg4a #ej4b #dh4h #ci4e #cc4h #gj-gd #ge4b #hg4j #gh4i #hf4i #gg4g #he4d #hg4d #fb4j #ed4h #ge-gi #aaj4e #acb4e #abe4c #acj4g #abj4f #acd4c #ach4e #aja4c #ij4a #hj-hd #afe4h #aii4c #ahf4f 444 444 #bad4e #bae4f 444 444 #he-hi #bda4c #bhc4f #bga4d #bba4i #bai4h #cag4a #cjg4c #aig4h #agi4f #ij-id #cci4b #cie4b #cde4f 444 444 444 444 444 444 #ie-over#dah4i #djd4h #djb4a 444 444 #cia4g #cfi4a 444 444 ---------------------------------------- ------------------------- ,,note3 ,in #aijj or thereabouts1 the death rates at the middle ages of life were heavier in the ,united ,states than in ,prussia1 ,france1 ,italy1 and ,sweden4 ,since then the death rates in the ,united ,states at these ages have grown even greater4 ,in the foreign countries the death rate by persons can be approximated by adding the rates for males and females of same age and dividing by two4 ,n #abth ,census4 ,u4 ,s41 #aijj1 iii4 ,vital ,statistics1 p4 ,,lxxix4 ,o ,f4 ,prinzing ,medizinische ,statistik1 ,verlag von ,gustav ,fischer in ,jena1 #aijf4 ,,england ,,and ,,wales ,annual ,standardized ,death ,rates1 ,death ,rates at ,twelve ,groups of ,ages1 and ,infant ,mortality1 #ahda-aiaj4,p ---------------------------------------- ------------------------------ ,all ,ages 7,s ,,deaths ,,per #a1jjj ,,persons ,,at ,,subjoined ,,ages t a n d ---------------------------------------- ---------- ,year a #j- #e- #aj- #ae- #bj- #be- #ce- #de- #ee- #fe- #ge- #he r -#e -#aj -#ae -#bj -#be -#cj -#de -#ee -#fe -#ge -#he;and d up- i wards z e d7 ---------------------------------------- ------------------- #ahda-bj4ffc4g #h4g #e4j #g4b #h4h #i4gab4aaf4abh4gfb4jacg4abie4c #de #ahdf-bb4dfh4g #i4d #e4f #g4g #i4haj4iac4fah4aca4dfe4iade4hcjf4f #ej #ahea-ba4gfh4i #h4f #e4b #g4d #i4jaj4aab4gag4bbi4ffb4iadc4bbii4e #ee #ahef-bj4gff4i #h4c #d4g #f4g #h4c #i4dab4jaf4abh4dfj4iacf4fbic4d #fj #ahfa-ba4dfi4a #h4d #d4g #f4f #h4d #i4hab4fag4acj4bfb4daci4abih4h #fe #ahff-ba4bfh4a #g4f #d4c #f4b #h4j #i4iab4iag4fcj4ffc4bada4gbid4c #gj #ahga-bj4ifd4i #f4i #d4j #e4h #g4g #i4fac4aah4jca4ffe4cada4fcje4b #ge #ahgf-ai4hfa4i #f4a #c4e #d4i #f4e #h4dab4cag4eca4ffd4gadb4icaa4e #hj #ahha-ah4gef4f #e4g #c4b #d4f #f4j #h4jaa4hag4bca4jfc4eacf4abgg4g #he #ahhf-ah4eef4i #d4i #b4h #d4a #e4c #g4baa4aag4aca4hff4caci4jbij4c #ij #ahia-ah4eeg4h #d4f #b4f #d4j #e4j #f4haa4jag4ccb4efg4cadj4hbgd4a #ie #ahif-ag4feg4f #d4a #b4d #c4e #d4e #f4jaj4aaf4bcj4efd4aacc4fbfg4e #aijj #aija-af4jej4b #c4g #b4b #c4a #d4j #e4d #h4iad4ibh4gei4dabg4cbeh4f #je #aijf-ad4dda4g #c4d #b4j #b4i #c4f #d4h #g4hac4gbg4eeh4aabg4jbfb4d #aj ---------------------------------------- ------------------- ------------------------------- ,year ,deaths of ,infants under #a yr4 of ,age per #a1jjj ,births ------------------------------- #ahda-de #adh #ahdf-ej #aeg #ahea-ee #aef #ahef-fj #aeb #ahfa-fe #aea #ahff-gj #aeg #ahga-ge #aec #ahgf-hj #ade #ahha-he #aci #ahhf-ij #adc #ahia-ie #aea #ahif-aijj #aef #aija-je #ach #aijf-aj #aag ------------------------------- ,note improvement since #ahij in death rate at every age period of life4 ,p ,seventy-fifth ,annual ,report of the ,registrar ,general of the ,births1 ,deaths1 and ,marriages in ,england and ,wales1 #aiab1 p4 #bh4 ,,death ,,rates ,,classified ,,by ,,sex1 ,,age1 ,,and ,,general ,,nativity1 ,,new ,,york ,,state3 #aijj ,,and #aiaj,q ,,male ---------------------------------------- --------------------------- ,native ,white4 ,foreign ,colored4 ,born ,white4 ---------------------------------------- -------------- ,age #aijj #aiaj #aijj #aiaj #aijj #aiaj ,period4 ,death ,death ,death ,death ,death ,death ,rate4 ,rate4 ,rate4 ,rate4 ,rate4 ,rate4 ---------------------------------------- ------------------------ ,all ages #ah4f #ag4c #bj4f #ag4j #bg4i #bf4e ,under #a #ahj4c #aed4i #aff4f #ajd4f #daj4e #cac4b #a-d #bc4j #ag4e #ca4f #ba4g #eg4j #df4f #e-i #e4j #d4j #e4c #c4d #aa4j #g4d #aj-ad #c4j #b4c #b4e #b4e #h4a #g4a #ae-ai #d4f #c4i #d4i #d4c #aj4b #aa4c #bj-bd #g4d #e4i #f4h #e4b #ac4h #aa4b #be-bi #i4d #g4e #g4i #e4f #ad4j #aa4h #cj-cd #aa4c #i4f #i4c #f4i #ae4e #ai4f #ce-ci #ab4d #ab4c #ab4b #i4h #ae4a #ai4h #dj-dd #ac4f #ac4g #ae4j #ac4b #ai4c #bc4i #de-di #ad4g #af4f #ai4h #ag4g #cj4i #bh4g #ej-ed #ag4b #ai4f #bf4j #bc4f #cb4j #cb4d #ee-ei #bb4c #bg4j #cd4c #ce4d #dc4h #de4c #fj-fd #ca4j #cg4d #dc4d #df4i #dj4e #eg4d #fe-fi #df4c #ec4e #fa4i #fe4f #gb4d #gf4e #gj-gd #fg4e #gb4c #hb4b #he4b #ij4b #gg4e #ge-gi #aji4d #aah4a #aai4d #aae4g #abe4j #acj4f #hj-hd #aef4a #afc4i #ahb4d #aij4g #afc4a #afc4e #he-hi #bdc4h #bdf4j #bci4j #bdc4c #abb4h #ahc4g #ij over #cff4g #cid4i #cea4j #cfg4f #bhj4j #bfc4b ---------------------------------------- ------------------------ ,q ,willcox1 ,walter ,f41 ,special ,report on ,vital ,statistics1 #cc;d annual report1 ,state ,department of ,health1 ,state of ,new ,york1 #aiab4 ,,female ---------------------------------------- --------------------------- ,native ,white4 ,foreign ,colored4 ,born ,white4 ---------------------------------------- ------------------------ ,age #aijj #aiaj #aijj #aiaj #aijj #aiaj ,period4 ,death ,death ,death ,death ,death ,death ,rate4 ,rate4 ,rate4 ,rate4 ,rate4 ,rate4 ---------------------------------------- ------------------------ ,all ages #af4a #ad4d #ai4g #af4b #bd4g #ba4g ,under #a #adi4g #abh4g #afj4a #ib4j #cce4f #bfe4j #a-d #ba4j #af4c #cj4e #ah4f #di4f #dj4a #e-i #d4h #c4h #e4j #c4i #aj4a #h4f #aj-ad #b4i #b4c #b4g #b4d #ab4c #g4b #ae-ai #d4e #c4b #c4f #c4b #h4h #i4g #bj-bd #f4h #d4i #e4h #d4j #h4h #aj4i #be-bi #h4a #f4a #g4f #e4c #aj4a #aj4d #cj-cd #h4i #g4j #i4c #f4f #ab4d #aa4d #ce-ci #i4c #g4g #aa4j #g4i #ae4a #ad4c #dj-dd #aj4a #i4f #ac4c #i4i #ai4g #bj4b #de-di #ab4d #aa4c #af4i #ac4e #ai4a #bj4h #ej-ed #ad4i #ae4j #bb4b #ai4a #be4d #bi4h #ee-ei #ai4d #ai4h #ca4c #bh4h #ci4c #cf4d #fj-fd #be4d #bg4e #da4g #da4j #eb4b #di4h #fe-fi #ch4b #db4g #eg4j #ei4d #fb4j #fi4f #gj-gd #eh4g #fd4e #hc4a #he4b #hf4c #di4g #ge-gi #ic4d #if4j #aag4e #aae4j #aaj4g #if4j #hj-hd #adh4g #aeb4g #afg4e #agj4b #acf4h #aca4g #he-hi #bbd4b #bbc4i #bdf4i #bdb4a #aag4f #age4h #ij over #cbf4d #cci4j #cee4j #cdh4e #ahc4c #bbb4b ---------------------------------------- ------------------------ ,the tables on this and the opposite page show the same general trend of mortality in ,new ,york ,state that is exhibited in the ,registration ,states generally and wherever reliable statistics are obtainable4 ,it will be noted1 however1 that there is little change in the mortality rate among women until age sixty1 when a decidedly increased mortality rate is shown comparing #aiaj with #aijj4 ,it will also be noted that this unfavorable trend in mortality in later life is manifested among native whites1 foreign born and colored citizens alike4 ,,comparison ,,of ,,expectations ,,of ,,life1 ,,new ,,york ,,city1 ,,england ,,and ,,wales1 ,,and ,,london ---------------------------------------- ------------------------------ ,new ,york ,city,r ,england and ,london,s #aiji-aiaa4 ,wales,s #aiaa-aiab4 ,ages #aiaj-aiab4 ---------------------------------------- -------------- ,males ,females ,males ,females ,males ,females ---------------------------------------- ----------------------- ,at birth #dd4ee #dh4h #ea4ej #ee4ce 444 444 #aj #df4ie #ej4d #ec4jh #ee4ia 444 444 #bj #ch4bf #da4g #dd4ba #dg4aj #db4ce #df4ga #cj #cj4cd #cc4f #ce4ha #ch4ed #cc4hg #cg4id #dj #bc4cd #bf4b #bg4gd #cj4cj #bf4jc #bi4fg #ej #ag4aa #ai4a #bj4bi #bb4ea #ai4ji #bb4ag #fj #aa4ga #ab4i #ac4gh #ae4dh #ac4ji #ae4ci #gj #g4ff #h4b #h4ec #i4eh #h4ag #i4eg #hj #d4ff #d4i #d4ij #e4di #d4gi #e4ci #ij #b4bd #b4h #b4hg #c4af #b4ge #c4aj ---------------------------------------- --------------------------- ,the above tables show1 both among males and females1 that the expectation of life is greater at every ago period in ,england and ,wales and in ,london than in ,new ,york4 ,r ,annual ,report1 ,department of ,health1 ,city of ,new ,york1 #aiab1 pp4 #agf-agg4 ,s ,supplement to the ,seventy-,fifth ,annual ,report of the ,registrar-,general of ,births1 ,deaths and ,marriages in ,england and ,wales4 ,part ,i--,life ,tables1 pp4 #ef-he4 ,,death ,,rate ,,per #ajjj ,,in ,,prussia ,,by ,,age ,,groups #ahge-hj ,,to #aija-aiaj ---------------------------------------- --------------------------------- #ahge-ahhj4,t #ahha-ahij4,t #ahia-aijj4,t #aija-aiaj4,u ,ages ---------------------------------------- ------------------------ ,males ,females ,males ,females ,males ,females ,males ,females ---------------------------------------- ----------------------------- #a-b #ga4h #fi4a #gj4b #fh4j #eh4j #ee4e #de4c #dc4a #b-c #cg4a #cf4a #cf4c #cd4f #bd4g #bc4h #af4e #af4j #c-e #bb4b #ba4g #bj4h #bj4g #ad4b #ac4i #h4i #h4h #e-aj #i4c #i4b #h4h #i4j #e4i #f4a #d4b #d4d #aj-ae #c4i #d4c #c4h #d4c #b4i #c4c #b4d #b4g #ae-bj #e4a #d4f #d4h #d4e #d4c #c4h #d4j #c4f #bj-be #g4g #f4c #g4j #e4h #f4j #e4a #e4b #d4f #be-cj #h4f #h4b #g4f #g4e #f4a #f4a #e4c #e4e #cj-dj #aj4i #aj4c #aj4f #i4g #h4c #g4i #g4j #f4g #dj-ej #af4g #ab4c #af4c #aa4g #ad4c #aj4j #ab4e #h4f #ej-fj #bg4f #bj4g #bf4i #ai4h #bd4b #ag4e #bc4e #af4j #fj-gj #ec4j #df4c #ea4d #dd4h #dh4g #db4j #de4e #cg4d #gj-hj #aac4c #ajf4b #aaj4b #aac4i #ajb4e #ig4a #ajj4f #ajb4j #hj over #bcf4d #bbg4b #bch4b #bbi4j #bcc4a #bbc4c #bad4d #bjb4f ---------------------------------------- ----------------------------- ,note that in both sexes there was a steady and substantial decline in the death rate at all age periods of life after #ahge4 ,t ,kniglich ,statistisches ,bureau in ,berlin ,preussische ,statistik4 ,hft4 #ahd1 p4 iv4 ff41 ,berlin4 ,u ,zeitschrift des ,kniglich ,preussichen ,statistichen ,landesamts1 ,berlin1 #aiab1 p4 xvii4 ,,death ,,rate ,,per #ajjj ,,in ,,denmark ,,by ,,age ,,groups #ahhj-ahhi--ahij-aijj ---------------------------------------- ------ #ahhj-ahhi #ahij-aijj ,ages ------------------------------------ ,males ,females ,males ,females ---------------------------------------- ---- #j-e #ec4a #df4j #dh4e #dj4h #e-aj #g4b #g4g #e4f #f4j #aj-ae #d4d #e4f #c4f #d4f #ae-bj #d4i #e4h #d4e #d4g #bj-be #g4j #f4a #f4j #d4i #be-cj #f4e #g4d #e4e #e4f #cj-ce #f4h #g4i #f4a #f4e #ce-dj #g4h #h4d #g4g #g4e #dj-de #i4h #i4c #i4c #h4b #de-ej #ab4f #aj4b #aa4f #i4a #ej-ee #af4h #ab4b #ae4g #aa4h #ee-fj #bb4f #ag4j #bb4j #af4d #fj-fe #cc4c #bf4a #cj4g #bd4b #fe-gj #df4i #ci4b #dd4g #cf4g #gj-ge #gj4j #eh4c #gd4e #fe4j #ge-hj #ajd4i #ib4i #aae4j #ih4i #hj-he #agh4g #aeg4d #afi4d #aea4f #he-ij #bdf4g #baj4i #bej4a #bbf4e #ij-over #cib4c #cej4a #dbe4f #cgc4b ---------------------------------------- ---- ,note the improvement in mortality at nearly every age period of life1 in both sexes4 ,befolkningsforholdene i4 ,denmark i4 #ai4 ,arrhundrede1 p4 #abe4 ,denmark ,statistiske ,tabelvaerk1 ,ser4 #e1 ,litra ,a4 no4 #e4 ,,death ,,rate ,,per #ajjj ,,in ,,sweden ,,by ,,age ,,groups,v #ahja-aj to #ahia-jj ---------------------------------------- -------------------------- ,ages #j-e #e-aj #aj-ae #ae-be #be-ce #ce-de #de-ee #ee-fe #fe over ---------------------------------------- -------------------------- ,years #ahja-aj #gi4j #ab4a #g4b #h4e #aa4j #ad4i #bb4g #dj4h #aaa4d #ahaa-bj #gf4j #i4g #e4f #g4b #i4i #ad4c #ba4j #cg4f #ajb4i #ahba-cj #fc4a #g4f #d4e #f4a #i4d #ac4f #bj4a #ce4d #if4i #ahca-dj #fj4c #g4e #d4g #f4j #i4h #ad4c #bj4h #ce4f #ajb4a #ahda-ej #ef4h #g4h #d4d #e4e #h4j #ab4b #ah4a #ca4h #ig4a #ahea-fj #fj4e #aj4i #e4e #f4a #h4d #aa4i #ag4i #cb4a #ia4f #ahfa-gj #eg4c #i4a #d4d #e4d #g4b #aj4a #ae4a #bh4g #hg4b #ahga-hj #eb4c #h4e #d4b #e4c #g4d #i4c #ac4a #bc4f #gi4d #ahha-ij #dc4f #g4g #d4j #e4b #f4f #h4b #aa4e #ba4a #ga4d #ahia-jj #cf4i #f4j #c4f #e4d #f4e #g4h #aj4i #ai4g #ga4c ---------------------------------------- -------------------------- ,note the pronounced fall in the death rate at every age period during the past century4 ,v ,f4 ,prinzing ,medizinische ,statistik1 ,verlag von ,gustav ,fischer in ,jena1 #aijf4 ,sidenote3 ,the ,remedies ,the remedies1 however1 are plainly indicated3 #a4 ,eugenics1 to improve the stock4 #b4 ,periodic physical examinations to detect the earliest signs of disease1 and especially infective foci in the head1 such as diseased gums1 tooth sockets1 tonsils1 nasal cavities1 etc4 #c4 ,the practice of personal hygiene along the lines of ascertained individual needs4 ,cancer1 another disease heavily on the increase in all civilized countries1 may be combated by similar measures4 ,,section ,,ix ,,eugenics ,how to ,live deals mainly with personal hygiene1 that is1 the proper care of the individual4 ,hygienic improvement is limited1 however1 to the attainment of the best of which an individual is capable4 ,eugenics deals with the even more vital subject of improving the inherent type and capacities of the individuals of the future4 ,it has been but briefly touched upon in this volume4 ,eugenic improvement is attainable through the control of heredity4 ,by heredity is meant the action of elements which control the development of the individual1 and determine his constitution or makeup4 ,the laws of ,nature governing this action are now known in part1 so that advantage can be taken of them to bring about the hereditary improvement of the race1 generation by generation4 ,sidenote3 ,what ,eugenics is ,not ,eugenics is not simply sex hygiene1 as many have come to consider it1 owing to the liberal use of the word ,eugenics by the sex hygienists4 ,sex hygiene is1 of course1 one of the considerations in eugenic improvement4 ,eugenics is not1 furthermore1 the science of improving the physical organism only1 as has been erroneously assumed by certain uninformed publicists1 a point of view which has been promoted by cartoonists1 who find it good sport for their pens4 ,eugenics does not require the old ,spartan practise of infanticide1 nor does ,eugenics propose to do violence in any other way to humanitarian or religious feeling4 ,eugenics does not mean1 as some have imagined1 compulsory or government-made marriages4 ,nor is ,eugenics the science of improving the human stock by matings that are academically ideal1 but which lack the element of individual attraction and instinctive love4 ,sidenote3 ,discovery of ,hereditary ,laws ,there was a time when the inherent personality of a man1 the color of his eyes1 the capacity of his mind1 the quality of his character1 seemed clearly subject to the caprice of forces beyond the reach of mortal perception4 ,in attempting to trace the source of a personality1 hereditarily1 no constancy could be detected in its relation to the lives from which it arose4 ,a child was never absolutely like brother1 sister1 mother1 father or grandparent4 ,an epoch-making discovery in #ahfe by an ,austrian monk named ,mendel1#eg and later discoveries by a number of other scientists1 revealed the subdivisibility of each individual into many distinct units or traits1 the hereditary sources of which were clearly traceable1 leading to various individuals of the family line1 and not to one individual alone4 ,furthermore1 it was found that the lack of a certain trait sometimes appears as a trait in itself1 just as darkness seems like a condition in itself rather than as an absence of light4 ,these discoveries changed the whole current of thought regarding heredity1 and the constancy of its action1 as well as its controllability4 ,it also emphasized the fact that it does make a difference whom one marries as to the character of the resulting offspring4 ,their makeup is not subject to the caprice of forces beyond human perception1 but is in some degree subject to control4 ,out of these discoveries has arisen the science of ,eugenics4 ,sir ,francis ,galton1 of ,england1 was the first to start a world movement for its application toward conscious betterment of the human stock4 ,sidenote3 ,rules of ,eugenics ,from the known laws governing the inheritability of unit-traits1 it is apparently necessary1 in the betterment of the race1 to follow a few important rules3 #a4 ,learn to analyze individuals into their inheritable traits--physical1 mental and moral4 #b4 ,differentiate between socially noble and ignoble traits1 between social and educational veneer and sterling inherent capacity4 #c4 ,do not expect physical1 mental and moral perfection in any one individual1 but look for a majority of sterling traits4 #d4 ,observe the presence or absence of specific traits in individuals at all ages of successive generations and fraternities of a family line4 #e4 ,learn how to estimate the inheritability of such traits in a family line1 upon specific mating with another family line4 #f4 ,join your family line to one which is strong in respect to the traits in which yours is weak4 #g4 ,but remember also that injuries can be inflicted on offspring by unhygienic living4 ,sidenote3 ,inheritable ,traits ,some of the characteristics in ,man's complex known to act hereditarily and to be traceable to distinct sources on family lines are as follows3#eh ,physical ,traits4--,character of the facial features1 color of the eyes1 hair and skin1 stature1 weight1 energy1 strength1 endurance1 quickness1 commanding presence1 vivacity of manner1 general bodily soundness2 also defects of many kinds1 such as those of the nervous system1 of the speech1 eyes1 ears1 skin1 also baldness1 defects of the muscular system1 blood1 thyroid glands1 vascular system1 respiratory system1 digestive system1 reproductive organs2 also defects and peculiarities of the skeleton1 etc4 ,this does not mean that all shortcomings are inherited4 ,it does mean1 however1 that the type of organism is inheritable which lacks resistance to the germs and other precipitating factors in bringing about the disease4 ,mental ,traits4--,among the mental characteristics known to arise from traceable hereditary sources may be mentioned factors in musical ability1 artistic composition1 literary ability1 mechanical skill1 calculating ability1 inventive ability1 memory1 ability to spell1 fluency in conversation1 aptness in languages1 military talent1 acquisitiveness1 attention1 story-telling1 poetic ability2 and1 on the other hand1 insanity1 feeble-mindedness of many types1 epilepsy4 ,these are suggestive of the inheritability of many other mental traits not yet studied4 ,moral ,traits4--,among the moral traits known to possess inheritable elements are generosity1 piousness1 independence1 industry1 will-power1 faithfulness1 fairness1 sociability1 reliability1 self-reliance1 tendency to work hard1 perseverance1 carefulness1 impulsiveness1 temperance1 high-spiritedness1 joviality1 benignity1 quietness1 cheerfulness1 hospitality1 sympathy1 humorousness1 love of fun1 neighborliness1 love of frontier life1 love of travel and of adventure4 ,the same may be said of immoral traits1 such as criminality1 pauperism1 delinquency1 irascibility1 lying1 truancy1 superstition1 clannishness1 secretiveness1 despondency1 slyness1 exclusiveness1 vanity1 cunning1 cruelty1 quickness to anger1 revengefulness1 etc4 ,sidenote3 ,distribution of ,traits ,these physical1 mental and moral peculiarities are not scattered evenly through the population1 but exist on certain family lines only4 ,for instance1 one-tenth of the deaths that occur in the ,united ,states are from tuberculosis4 ,but this does not mean that one-tenth of all families die of the disease4 ,on the contrary1 some families lose more than half their numbers from it1 while other families lose almost none at all4 ,the #aj per cent4 is simply the average of all4 ,the percentage is high among the ,irish1 and low among the ,jews4 ,life insurance companies take consideration of this fact in examining applicants for insurance4 ,a family history of tuberculosis counts against even a healthy applicant1 not because of a belief that tuberculosis is directly inheritable1 but because non-resistant types1 especially light-weights1 are known to be transmitted4 ,a profound influence toward checking this malady would evidently be exerted if the matings on the family lines exhibiting the characteristic of susceptibility were to cease1 and thus the perpetuation of susceptible types checked4 ,the same is true of crime4 ,the #hj1jjj prisoners constantly supported in the ,united ,states are recruited not evenly from the general population1 but mainly from certain family breeds4#ei ,criminality among ,the ,jukes is a rule1 among ,jonathan ,edwards' descendants1 the exception4 ,the same is true of mental abilities of different kinds4 ,galton showed that the prominent ,english judges1 statesmen1 chancellors1 etc41 were furnished by certain family lines only1 and were not drawn evenly from all families4#fj ,the same is true of feeble-mindedness4#fa ,sidenote3 ,socially ,noble and ,ignoble ,traits ,the question of what traits are desirable and what traits are undesirable might seem1 on first thought1 rather a difficult matter to determine4 ,few of us would like to have our neighbor's taste in the matter constituted as a standard of judgment upon our own traits4 ,there is one standard of judgment1 however1 that is so broad and impersonal and so founded on the elements in society to which all individuals are subject1 that it can justly serve as a line of division between the desirability and undesirability1 broadly speaking1 of individual traits for perpetuation4 ,this is the measurement by the standard of social worth and service commonly designated as fitness4#fb ,above this dividing line may be roughly grouped the genius1 the specially skilled1 the mediocre1 who are a service to society1 or at least not a burden4 ,below this line may be grouped those feeble-minded1 paupers1 criminals1 insane1 weak and sick1 who are a burden1 economically and socially4 ,that is1 a person's traits are desirable of perpetuation if so balanced as to render the individual not a burden to others4 ,it must undoubtedly be true that many families possess1 inherently1 traits of ability which have never had an opportunity to exhibit themselves4 ,this may account for the apparently sudden appearance of great men and women without obvious hereditary background4 ,it is plainly possible1 furthermore1 to bring about a special combination of two family lines1 the mental traits on neither of which exhibit remarkableness1 but which1 when combined1 bring an extremely happy result4 ,mental ability does not depend upon education4 ,education can only enable an individual to utilize more fully his inherent ability2 it cannot increase capacity4 ,the same is true1 of course1 of physical capacity4 ,sandow has an extraordinary muscular ability1 developed by certain exercises4 ,similar exercises will not1 however1 develop all men into ,sandows1 no matter how constant their faith and persistent their efforts4 ,sandow was1 we may assume1 hereditarily gifted with a superior muscular capacity1 which his exercises have enabled him to fully develop4 ,it is true1 however1 that few people ever realize their full physical and mental capacities1 owing to lack of opportunity1 inclination1 etc41 and that there generally exist untold possibilities for improvement for those who wish to get the most out of themselves4 ,sidenote3 ,a ,majority of ,sterling ,traits ,it is apparent that the make-up of an individual is the result of a very complex combination of traits4 ,for this reason1 the makeup is not likely to fall heir to all bad traits1 any more than it is to all good traits4 ,even the feeble-minded1 who have fallen heir to such an intensely undesirable trait--or rather1 to the lack of intensely desirable traits--in many instances have simultaneously inherited many desirable traits1 such as kindness1 gentleness and generosity1 often lacking in those possessed of scholarly capacities4 ,many women of the border-line type of feeble-mindedness1 where mental incapacity often passes for innocence1 possess the qualities of charm felt in children1 and are consequently quickly selected in marriage4 ,if a mentally able man possess as an ideal of womanhood other traits than mental capacity1 no amount of schooling for his child can make up for the difference between the mental capacity of the offspring of such a mating1 and the offspring of a mating with an able-minded woman4 ,although the trait of able-mindedness is dominant1 so that the mating of an able and a feeble mind will result in fairly able-minded offspring1 who may even be above the average1 mentally1 such offspring carry in their own germ plasm the defect derived from their feeble-minded parent1 which defect may then be passed on to future generations through the germ plasm from which their children get their inheritance4 ,a mother's hereditary influence on the child is just as important a factor as the father's1 generally speaking4 ,where feeble-mindedness exists on a family line1 care should be exercised by the able-minded members of that line not to mate with another line possessing cases of feeble-mindedness1 lest the offspring then fall heir to feeble-mindedness1 which can skip a generation4 ,an appreciation of what is feeble-minded1 and a realization of its inheritability can not help but modify a man or a woman's admiration for the traits or lack of traits which it embraces4 ,persons possessing weak physical makeups may possess strong mental capacities1 and vice-versa4 ,persons of superior mental capacities may lack loftiness of character4 ,it might happen that in so mating as to prevent the perpetuation of an undesirable trait1 physical1 mental or moral1 a desirable trait would be lost along with it4 ,in any mating transaction1 therefore1 choice must necessarily compromise upon the favorable hereditary action of a majority of the traits on the two family lines4 ,one must relinquish any quest for perfection4 ,after eliminating the individuals possessing the grossly unsocial traits below the dividing line of social fitness1 one must choose with respect to a majority of socially fit traits1 in addition to the elements of personal congeniality and affinity4 ,the two last-named elements1 however1 generally serve as useful narcotics in blinding the mating individuals to the existence of the compromise1 and the real becomes the ideal4 ,sidenote3 ,successive ,generations and ,fraternities ,each trait in the mosaic of one person is transmitted or not transmitted to a child according to the mating of that particular trait--mating with trait or lack of trait--rather than according to the mating of the two persons as a whole4 ,that is1 when a man and woman marry and bear offspring1 it is not the mating of two units1 but it is the mating of myriads of pairs of units--the units being the constituent traits and lack of traits 7contained in some mysterious way in the germ plasm71 each trait-mating producing its own trait-offspring4 ,the collection of these trait-offspring makes up the child4 ,it has been observed that traits differ with respect to their action in mating4 ,given a specific type of trait-mating1 say of a trait with like trait1 or trait with the lack of that trait1 some types always reappear in the next generation or else are lost entirely from the family line unless reinfused1 whereas other types of traits may not reappear in the next generation1 but still appear in a generation further removed4 ,another type of trait is transmissible only by one sex of a family line1 and can not be transmitted by the other sex4 ,from these facts1 it is readily understandable how important becomes the consideration of the marriage of relatives1 such as cousins1#fc who are1 of course1 individuals of the same family line1 whose mating brings together like groups of traits1 thus strengthening the existence of these traits1 whether desirable or undesirable4 ,cousin marriages1 when the family possess traits of mental ability1 may result in children who are geniuses2 but cousin marriages1 when the family line possesses traits of mental inability1 may result disastrously with respect to offspring4 ,family lines possessing traits of mental weakness should most assuredly join only to family lines possessing traits of strength in those regards4 ,in calculating the inheritability of traits1 it is also necessary to consider that certain physical1 mental and moral traits flower at the arrival of certain ages only4 ,it is necessary to look along the whole line of a life1 as traits may exist at one age and not at another4 ,a boy's beard does not appear until puberty4 ,likewise1 other physical and mental and moral traits sometimes do not manifest themselves until specific ages1 according to the type of the family breed4 ,because a parent dies before the development of the trait does not preclude its transmissibility to his offspring4 ,huntington's chorea1 an extremely undesirable trait1 does not develop until middle life1 but is transmissible to offspring even though the father dies from some other cause before the period when the disease in his own person would be expected to appear4 ,sidenote3 ,results of ,specific ,matings ,sidenote3 ,andalusian ,fowl ,we can best understand the laws governing the inheritance of traits by taking a few concrete cases4 ,the first case is that of an ,andalusian fowl4 ,we shall consider the two species1 pure bred black and pure bred white1 and confine ourselves to observing the inheritance of the single characteristic1 plumage color4 ,of course1 as long as the black mate only with the black their children will be black1 and as long as the white mate with white the children will be white4 ,but if a white mates with a black1 the children will not be either black or white1 but blue4 ,all will be blue4 ,but the most interesting facts appear in the next generation1 when these hybrid blue fowls mate with black or white1 or with each other4 ,the original of the cross between the white and the black is an entirely new color blue1 which may be considered a sort of amalgam of black and white4 ,but a cross between the blue and the black will not be any new color1 but will be either black or blue--and the chances are even4 ,that is1 in the long run about half of the children of the blue and black parents will be blue and half will be black4 ,none of the children will be white4 ,so also crossing the blue with the white will result in half of the children being blue and half1 white4 ,still more curious is the result of mating blue with blue4 ,one might imagine that in this case all the children would be blue1 but only half will be blue1 while a quarter will be black and a quarter white4 ,sidenote3 ,laws of ,chance ,these laws are a curious mixture of chance and certainty4 ,in certain circumstances1 as we have seen1 we can predict with certainty that the offspring will be black1 white1 blue1 or whatever the case may be4 ,in other circumstances we can only state what the chances are4 ,but these chances can be definitely stated as one in two1 one in four or whatever it may be1 and where there are large numbers of offspring this amounts to a practical certainty that definite proportions will have this or that color1 or other characteristics4 ,two parents are like two baskets or bundles of traits from which the child takes its traits at random4 ,in the wonderful play of ,maeterlinck's1 called the ,bluebird1 we are taken to the land before birth1 where the children are waiting to be born1 having selected their parents to be4 ,of course1 this is only a pleasant fancy1 like the advice of ,oliver ,wendell ,holmes to children to choose good grandparents1 but it is a useful fancy which will help us to understand the laws of heredity4 ,the child of the ,andalusian fowl takes its color from its two parents on the same principle as a lottery in which it would take two beans1 white or black as the case might be1 from each of two baskets4 ,every individual is a sort of basket containing two beans1 as it were4 ,it took one of these two beans from each parent and will give one to each child4 ,with this picture of a bean lottery before us it is very easy to understand how the colors of ,andalusian fowls are inherited4 ,when two black fowls mate1 the offspring must be black1 because in this case each parent basket contains a pair of black beans1 so to speak1 so that the child taking one black bean from each basket will necessarily have a black pair4 ,for the same reason the child of two white fowls must be white1 but when a black and white fowl mate1 the child takes a white bean from one parent and a black from the other1 its own color being resultant or amalgam of the two1 which in the case of the ,andalusian fowl is blue4 ,since every such hybrid child has this same combination of a white and a black bean1 all these hybrids are alike4 ,all are blue4 ,it is important to remember that this hybrid blue is only a sort of mechanical mixture of black and white1 and that the black and white are still separate beans1 as it were4 ,but now suppose a hybrid or blue fowl to mate with a white4 ,this means that the child takes from the white parent or basket one of the two white beans and from the blue parent or basket1 one of the two beans1 of which one is white and the other1 black2 the bean taken from the first or white basket must be white1 but that taken from the second or blue or hybrid basket may be either white or black4 ,it is a lottery with an even chance of drawing white or black4 ,in the long run1 half of the children will draw white and half1 black4 ,those which draw the white will1 since they also drew white from the other parent1 be wholly white1 but those which drew the black will be blue1 since they will have one black and one white bean4 ,we see1 too1 that the white child is just as truly white as though it had not had a hybrid parent2 for of the two elements or beans which the hybrid carried1 the black one was left behind untaken4 ,we see that the blue child is a hybrid exactly like its hybrid parent1 and not any new kind of cross between the blue and the white4 ,in short1 the children of a blue and white are either the one or the other and not a mixture4 ,in the same way if a blue mates with a black1 half of the children will be black and half blue4 ,finally we come to the mating of a blue with a blue4 ,here the lottery is to pick a bean from two baskets1 each basket containing both white and black beans in equal numbers4 ,when at random one is taken from either of these two baskets there is an even chance that the bean from the father is white or black and an even chance that the bean from the mother is white or black4 ,now1 what is the chance that the child draws a white bean from both baskets8 ,evidently it is one chance in four2 for there are four ways equally probable in which you can take these beans1 viz43 7#a7 black from the father basket and black from the mother1 7#b7 white from the father and white from the mother1 7#c7 white from the father and black from the mother1 7#d7 black from the father and white from the mother4 ,so the children could draw both white once in four times1 both black once in four1 and a white and a black in the other two cases4 ,and that is why from two blue ,andalusian fowls1 on the average you will have one-quarter of the children black1 one-quarter white1 and the other two-quarters1 blue4 ,again let us stop to emphasize the fact that the black children of these hybrids are just as pure blooded as their black grandparent1 and will mate with other pure-blooded black in exactly the same way as though there had never been any white in their ancestry4 ,the white strain has been left behind1 or been bred out4 ,we have spoken of one character or characteristic--color4 ,the same laws apply to other characters4 ,often different characters are inherited quite independently of one another4 ,each of us is a basket or bundle of very many qualities1 each quality being a little compartment of the basket with two beans in it4 ,there is1 as it were1 a pair of beans for every unit trait1 whether that trait relates to color1 to musical ability1 or to any one of hundreds of other kinds4 ,to summarize the laws of inheritance of the unit character called color1 in ,andalusian fowl1 we have really six ways in which we can consider mating of the three colored fowls 7black1 white1 blue73 7#a7 black may mate with black1 in which case all the offspring will be black1 7#b7 white may mate with white1 in which case all the offspring will be white1 7#c7 a black may mate with a white1 in which case the offspring will all be blue--a hybrid containing both black and blue elements1 7#d7 blue may mate with a black1 in which case half the offspring will be pure bred black1 and half hybrid blue1 7#e7 a blue may mate with a white1 in which case half the offspring will be white and half blue1 7#f7 blue may mate with blue in which case a quarter of the offspring will be white1 a quarter black and a half blue4 ,sidenote3 ,guinea ,pigs ,these results are the fundamental laws discovered by ,mendel4 ,but the results are not always as clear as in the case of the ,andalusian fowl4 ,in that case the hybrids were not like either parent1 but were a new color1 blue1 so that they were labeled at once and recognizable as hybrids--but this is not generally the case4 ,take1 for instance1 guinea pigs4 ,what will be the result of mating an albino white with a black guinea pig8 ,quite exactly the same principle applies as in the case of the ,andalusian fowl1 but the principle is not as clear to see4 ,all the offspring are hybrid1 but they will not be blue3 they will be black4 ,they will look like the black parent1 but they are different4 ,the black color predominates2 i4e41 black is dominant over white1 while the white recedes out of sight1 or is recessive4 ,this hybrid black guinea pig is like the hybrid blue ,andalusian fowl4 ,it is a hybrid1 a combination of white and black1 but in the guinea pig the black covers up the white so that nothing in the color reveals the fact that it is a hybrid4 ,now if the hybrid black offspring of these black and white guinea pigs mate with each other1 the result will follow exactly the same ,mendelian law as applied to the ,andalusian fowl4 ,but this will not be so clear1 because now we have two kinds of black instead of a black and a blue4 ,one child in four will be pure bred black like the grandparent and two out of the four will be hybrid black4 ,so to the eye we shall simply have1 out of four children1 one white and three black4 ,but those three black are not all alike4 ,one is a thoroughbred and two are half-breeds4 ,but how then are we to distinguish between the one pure bred black1 the thoroughbred1 and the two blacks that are hybrids so that we can be sure which is which8 ,the only way they can be distinguished is to wait to see what their offspring will be in the next succeeding generations4 ,the one that is a thoroughbred will behave like a thoroughbred4 ,for instance1 if mated with white they will have nothing but black children4 ,but if one that is hybrid black mate with one that is white1 only half of the children will be white2 these white children reveal the fact that their black parent was a half breed4 ,then we can put a tag on that black parent4 ,if proper tags are put on the blacks so as to distinguish between the pure-blooded and the half-blooded--say a blue tag on the hybrids and a black on the thoroughbreds--we shall get exactly the same results as described in the case of the ,andalusian fowl1 in the six cases mentioned4 ,the same principles apply to qualities of the guinea pigs other than color4 ,thus1 if a long-haired guinea pig mates with a short-haired guinea pig1 all the offspring will be short-haired1 because short hair is dominant over long hair4 ,again1 if a smooth-coated guinea pig mates with a rough-coated one1 the result will be rough coated1 because a rough coat is dominant over a smooth coat4 ,sidenote3 ,thoroughbred ,humans ,the same principles undoubtedly apply to the human race1 although as yet only a few traits have been carefully studied4 ,eye color is one of these4 ,imagine a marriage of a thoroughbred1 black-eyed ,italian with a thoroughbred1 blue-eyed ,irish4 ,what will be the result8 ,all the children will be black-eyed1 black being dominant over blue2 but these black eyes are not the genuine article that the ,italian parent possessed4 ,they are a blend1 and it is only because the black element dominates over or conceals the blue element that we can not see on the surface that there is any blue there4 ,but it may come out in the next generation2 for1 if these half-blooded individuals marry among themselves one-quarter of their children on the average will be blue-eyed4 ,the other three-quarters will be black-eyed1 but only one-quarter will be really and truly black-eyed1 i4e41 black-eyed like the ,italian4 ,the remaining half are hybrid black1 like the parents4 ,it is only a sort of imitation black so to speak4 ,the appearance of blue eyes in the second generation is the long observed but formerly mysterious atavism1 or reversion to the grandparent4 ,suppose the children of an ,italian and an ,irish parent intermarry with pure bred ,italians4 ,we immediately know what will be the result4 ,all the children will be black-eyed1 but among a large number only half will be thoroughbred black-eyed4 ,the other half will be imitation black-eyed4 ,the case is just like the mating of hybrid black guinea pigs with thoroughbred black guinea pigs1 or of the blue fowl with the black4 ,similarly1 if the ,irish-,italian hybrids marry with pure ,irish1 half the offspring will be blue-eyed and half will be hybrid black-eyed4 ,sidenote3 ,dominants and ,recessives ,black eyes are dominant over blue eyes because the black color is due to a pigment1 while the blue color is due to the absence of this pigment4 ,in general a quality which is due to the presence of some positive element is dominant over a quality due to the absence of that element4 ,a child inheriting from a blue-eyed person simply draws a blank from that side in the lottery4 ,in order to understand how these principles of ,mendel apply in any given case we need first to know what traits are dominant and what are recessive4 ,among traits known to be dominant are1 besides pigmentation of the eye1 certain peculiarities of the skeleton1 such as short-fingeredness 7two phalanges only on each digit71 ,huntington's chorea1 presenile cataract1 congenital thickening of the skin1 early absence of hair1 diabetes insipidus1 stationary night-blindness1 liability to periodic outbreak of temper1 etc4 ,among traits known to be recessive are albinism 7or lack of pigmentation71 a certain degenerative disease of the eye1 deafmutism1 imbecility1 insanity of certain types1 certain nervous diseases2 also mental traits1 such as musical ability4 ,suppose now that a normal or strong-minded person1 if we may use that term as distinct from feeble-minded1 marries a feeble-minded person4 ,assuming that the strong-minded person is a thoroughbred all of the children will be apparently normal4 ,none will be feeble-minded4 ,strong-mindedness is dominant over weak-mindedness4 ,yet all these children that seem to be perfectly normal lack something in their bodies4 ,this deficiency is simply covered up but can crop out in later generations4 ,if two of these hybrids between the weak-minded and the strong-minded marry each other1 one-quarter of the children will be feeble-minded1 one-quarter thoroughbred strong-minded and the remaining half1 though apparently strong-minded1 will carry the taint in them just as their parents did4 ,they are half-breeds4 ,on the other hand1 if two feeble-minded people marry1 all of the children will be feeble-minded4 ,certainly we can and ought to forbid and prevent such marriages4 ,but feeble-mindedness is a recessive quality1 so that if the feeble-minded marry only with normal individuals1 the feeble-mindedness does not blight the next generation1 and if these apparently normal children of such marriages take pains to marry only really normal individuals1 avoiding not only the feeble-minded but even those like themselves who have feeble-mindedness on one side of their family tree1 there will be no feeble-mindedness cropping out in future generations4 ,sidenote3 ,instances of ,eugenic ,improvement ,but not all human abnormalities are recessive4 ,thus ,huntington's chorea is dominant1 so that every child of the unfortunate victim of this malady will contract it when it reaches the right age4 ,marriages of such people should1 therefore1 never be allowed1 even with normal individuals4 ,but when we propose to restrict marriages or mating of those unfit to marry1 people are apt to say1 ,that is a dream4 ,it can't be done4 ,but it can be done and it has been done4 ,every one has heard of the cretins in ,switzerland4 ,they are a kind of idiot who are short in stature and afflicted in all cases with goitre in the neck4 ,of course1 many people have goitre who are not cretins1 but there is no cretin who has not goitre4 ,these cretins are peculiarly a feeble-minded people4 ,they are common still in many towns of ,switzerland2 they are loathsome objects1 helpless as children1 with silly smiles1 unable to take care of themselves in even the simplest toilet ways1 and have to be looked after like domestic animals1 or even more closely4 ,a gentleman very much interested in ,eugenics visited ,aosta1 in ,italy1 just outside of ,switzerland1 once in #aijj and again in #aiaj4 ,in #aijj he found many of these creatures among the beggars in the streets1 in the asylums1 in the home1 in the orphan asylum--everywhere he ran across these awful apologies for human beings4 ,but in #aiaj he found only one6 ,what had happened8 ,simply that a few resolute intelligent reformers had changed the entire situation4 ,an isolation institution1 or rather two institutions1 one for the men and the other for the women1 were established4 ,in these the best care of the inmates was taken as long as they lived1 and they do not live long4 ,but pains were taken to see that by no possibility could marriage or mating of those people take place4 ,they forfeited any such rights in return for the care that they received from the ,state4 ,thus is it possible to apply the laws of heredity as laid down by ,mendel in a thoroughly practical way and to get results immediately in one short generation4 ,it seems1 and it is1 a colossal task to change average human nature one iota4 ,yet in the light of modern eugenics we could make a new human race in a hundred years if only people in positions of power and influence would wake up to the paramount importance of what eugenics means4 ,and this could be done quietly and simply without violence to existing ideas of what is right and proper4 ,it could be done by segregation of the sexes for defectives1 feeble-minded1 idiots1 epileptics1 insane1 etc4 ,by this kind of isolation we can save the blood-stream of our race from a tremendous amount of needless contamination4 ,and it is being done4 ,the growing tendency to put defectives in institutions1 though originally with no such object1 will reduce the transmission of defects1 especially when it is recognized that the sexes must be separated and that the inmates should be kept at the institution through the reproductive period of life4 ,sidenote3 ,educational ,influence ,it is inconceivable that the average individual will deliberately and consciously make his calculations regarding the character of possible offspring before he allows himself to fall in love to the point of desiring marriage4 ,yet unconsciously an educational influence on love and on marriage selection has been operating through centuries4 ,the sick1 the feeble-minded1 the immoral1 and members of their families1 have at all times been socially handicapped1 and have always been the first to be eliminated in marriage selection4 ,and it is conceivable that this already developed wisdom in mate-choosing can easily be augmented by a further knowledge of heredity which is now available4 ,it unconsciously favorably modifies the individual taste4 ,certain races of men1 without consciousness of their action1 have varied in the character of their choices 7sex selection7 in such a way as to bring about varied conditions in their races1 with respect to resistance to disease1 of mental capacity and to moral quality4 ,the ,mongolian differs from the ,hebrew1 the ,anglo-,saxon differs from the ,african4 ,it depends largely upon the action of those now upon the earth1 who are now making their choices of marriage1 as to whether the races of the future shall be physical1 mental or moral weaklings1 or whether they shall be physically brave and hardy1 mentally broad and profound1 and morally sterling4 ,sidenote3 ,summary ,to summarize3 ,there are three main lines along which eugenic improvement of the race may be attained3 7#a7 ,education of all people on the inheritability of traits2 7#b7 segregation of defectives so that they may not mingle their family traits with those on sound lines2 7#c7 sterilization of certain gross and hopeless defectives1 to preclude the propagation of their type4 ,there would seem to be great need of ,state ,eugenic ,boards1 to correlate and to promote these activities1 in the interests of the future population1 and to give expert advice as to how to legislate wisely1 and individual advice as to how to mate wisely4 ,the latter function now falls entirely upon the ,eugenics ,record ,office at ,cold ,spring ,harbor1 where the work is being carried on with great efficiency with the funds at command4 ,,references #eg ,darbishire1 ,a4 ,d43 ,breeding and the ,mendelian ,discovery1 ,cassell ,company1 ,ltd41 ,london1 ,new ,york1 ,toronto and ,melbourne1 #aiaa4 #eh ,davenport1 ,chas4 ,b43 ,heredity in ,relation to ,eugenics1 ,henry ,holt ,company1 ,new ,york1 #aiaa4 #ei ,dugdale1 ,robert ,l43 ,the ,jukes1 ,g4 ,p4 ,putnam's ,sons1 ,new ,york and ,london1 #aiaj4 #fj ,galton1 ,francis3 ,hereditary ,genius1 ,d4 ,appleton ,company1 ,new ,york1 #ahgj4 #fa ,goddard1 ,henry ,h43 ,the ,kallikak ,family1 ,the ,macmillan ,company1 ,new ,york1 #aiab4 #fb ,kellicott1 ,william ,e43 ,the ,social ,direction of ,human ,evolution1 ,d4 ,appleton ,company1 ,new ,york and ,london1 #aiaa4 #fc ,huth1 ,alfred ,henry3 ,marriage of ,near ,kin1 ,longmans1 ,green ,company1 ,london1 #ahhg4 #fd ,darwin1 ,charles3 ,the ,descent of ,man1 ,thomas ,y4 ,crowell ,company1 ,new ,york1 #ahgd4 ,for further bibliographic lists1 see bulletins entitled ,books and ,journals1 and ,publications issued by the ,eugenics ,record ,office1 ,cold ,spring ,harbor1 ,n4 ,y4 ,,index ,abdominal muscles1 beneficial effects of erect posture on1 #eg4 ,acids1 excess of1 from overabundance of animal proteins in diet1 #ci2 fruit and vegetable1 in a mixed diet1 #dc4 ,activity1 necessary to living a hygienic life1 #hi2 work and play the two great forms1 of1 #hi4 ,adulterants in foods1 harmful1 #fe4 ,advertising1 measures of reform in1 #afb-afc4 ,agar-agar1 a preventive of constipation1 #eb-ec2 for use in colds1 #bgi4 ,air1 the first necessity of life1 #g2 motion1 coolness1 humidity1 and freshness of1 important features of ventilation1 #g2 the matter of drafts1 #h-i1 #abc-abd1 #bgd1 #bgg2 securing fresh1 through windows1 #i-aj2 prevention of stagnation of1 by air-fans1 #aj2 action of different heating systems1 #aj2 importance of coolness of1 #aj-aa2 securing proper degrees of dryness and humidity1 #aa-ab2 lighting systems and1 #ac2 evils of tobacco smoke and of dust1 #ac2 bacteria in1 carried by dust particles1 #ac-ad2 benefits of sunlight1 #ad2 wearing of clothing which admits1 #ad-ae1 #bge2 benefits of out-of-door1 #ah-bj1 #bgf2 outdoor sleeping1 #bj-bd1 #ajd1 #bbj1 #bgf2 deep breathing1 #bd-bg4 ,air-baths1 taking of1 #ae-af1 #adh4 ,air-fans1 use of1 #aj4 ,alcohol1 modern movement against1 #c2 poisons in1 #fe1 #bda2 ill effects of1 #fg-fh2 resistance to infectious diseases weakened by1 #fh2 social evil traceable to1 #abc2 to be avoided in cases of overweight1 #baf2 statistics of influence of1 on longevity1 #bbg-bce2 per capita consumption of1 in various countries1 #bce-bcf2 laboratory and clinical evidence relating to physiological effects of1 #bcf ff42 effect on brain and the nervous system1 #bcg-bci2 influence on bodily resistance to disease1 #bci-bdj2 effect on heart and circulation1 #bdj-bda2 food value of1 #bda-bdb2 effect on offspring1 #bdc2 attitude of ,national ,council of ,safety toward1 #bdd2 condemnation of1 shown by restrictive and prohibitive measures of governments1 #bdd2 references on subject of1 #bdd-bdi4 ,alkaline dentifrices1 #hf4 ,amusements4 ,see ,recreation4 ,andalusian fowl1 illustration from1 of action of hereditary traits1 #cjg-cac4 ,anglo-,saxon race1 effects of indoor living upon1 #adg4 ,animal cells1 apparent immortality of1 #adb-adc4 ,apoplexy1 death rates from1 #bhd1 #bhe4 ,appetite1 misleading of1 by delicacies of civilization1 #aea-aeb4 ,apples1 food value of1 #cj1 #agg1 #agi4 ,arch supports for flat foot1 #bbd1 #bbe4 ,arteries1 tobacco and diseases of the1 #fi1 #bfc4 ,arthritis deformans1 caused by focal infection1 #hb4 ,asparagus1 food value of1 #da1 #age4 ,asthenic droop1 cause of1 #eh4 ,athletes1 effects of tobacco on1 #fh1 #fi1 #beg-bei4 ,athletics1 ideals in1 #if2 injuries from college1 #if4 ,attention1 control of1 essential to securing equanimity1 #aae4 ,autointoxication1 meaning of1 #ha2 intestinal intoxication distinguished from1 #ha-hb4 ,avocation1 practise of an1 #ih4 ,bacteria1 carried on dust particles1 #ac-ad2 part played by1 in colds1 #bgb4 ,see ,germs4 ,balanced ration1 classification of foods with view to a1 #aga1 #age-ahc4 ,bananas1 food value of1 #cj1 #agg2 digestibility of1 #di2 a cheap source of starch and sugar1 #aca4 ,bank employs1 unsuspected impairments among1 #acf-acg4 ,basal metabolism of the body1 ascertaining the1 #aif-aig4 ,baseball1 value as all-round exercise1 #ih4 ,bathing1 importance of1 for avoiding disease1 #ge-gf2 perspiring before1 #gf2 activity and relaxation combined in1 #aja-ajb2 as a means of skin training1 #bgd-bge4 ,baths1 different forms of1 for different needs1 #ajb2 nervous relaxation induced by neutral1 #ajb2 for colds1 #bgh-bgi4 ,beans1 baked1 food value of1 #bi1 #age2 a high-protein food1 #ch2 protein in1 a possible objection1 #ci-dj2 a cheap source of protein1 #aca4 ,bedbugs1 diseases spread by1 #gd4 ,beds1 hard preferable to soft1 #ajd4 ,beets1 food value of1 #da1 #age4 ,belts1 constriction from1 #af4 ,benedict1 ,f4 ,g41 experiments by1 to ascertain basal metabolism1 #aif-aig4 ,berries1 food value of1 #da1 #agg4 ,blindness among tobacco smokers1 #bfd4 ,blood pressure1 influence of deep breathing on1 #be4 ,bowels1 foods the best regulators of the1 #eb4 ,see ,constipation4 ,brain1 effect of alcohol on1 #bcg-bci4 ,brain workers1 eating habits of1 #cd-ce4 ,bread1 food value of1 #bi1 #ahj2 stale and crusty preferable to soft fresh1 #da2 a cheap source of starch and sugar1 #aca4 ,breathing1 deep1 #bd-be2 influence of muscular exercises on1 #bf2 beneficial effect of singing1 #bf2 relation of1 to one's mental condition1 #bf-bg4 ,bulk1 a necessary quality in food1 #da-db1 #aej4 ,bush1 ,a4 ,d41 tests by1 as to smoking and mental efficiency1 #bfj4 ,butter1 food value of1 #cj1 #cc1 #aha4 ,cabbage1 cellulose in1 #da2 food value of1 #aca1 #age4 ,cakes1 table of food values of1 #agi4 ,calories1 fuel-units for measuring food1 #bh4 ,cancer1 measures for combating increase of1 #bib4 ,candy1 over-indulgence in1 #dh4 ,cantaloupe1 food value of1 #cj1 #agg4 ,carbohydrate1 function of1 as a constituent of food1 #ce-cf2 examples of1 in common foods1 #cf2 suitable proportion of1 in diet1 #dj2 in cheap foods1 #aca2 list of foods rich1 moderate and deficient in1 #aga4 ,card-playing1 mental recreation from1 in moderation1 #ajj4 ,catarrh1 sometimes caused by smoking1 #bfd2 avoiding quack cures for1 #bhj4 ,cathartics1 avoidance of1 #ec4 ,cauliflower1 food value of1 #da1 #age4 ,celery1 cellulose in1 #da2 vitamins supplied by1 #db2 food value of1 #age4 ,cellulose1 a necessity in diet1 #da4 ,cereals1 laxative quality of1 #eb2 table of food values of1 #ahj-aha2 for underweight1 #bbj4 ,chairs1 effect of1 on sitting posture1 #fj-fa2 among the evils of civilization1 #aeb4 ,character1 posture and1 #fc-fd2 influence of health on1 #aje-ajg4 ,charts1 showing comparative mortality among abstainers and non-abstainers1 #bcj-bcc2 of death rates in different countries and at different periods1 #bhc-bhe4 ,cheese1 food value of1 #bi1 #ch1 #aca1 #aha4 ,cheeses1 putrefactive1 among the worst foods1 #dh4 ,chewing1 necessitated by hard foods1 #da2 importance of thorough1 #dd-dg4 ,see ,mastication4 ,children1 results of faulty posture in1 #fb2 sleep required by1 #ajc2 effects of alcoholic indulgence by parents on1 #bdc4 ,choice of foods1 effect of slow eating habits on1 #dg4 ,cigaret smoking1 special evils of1 #bfa4 ,cigars and cigarets1 nicotin in1 #bed-bee2 physical and mental effects of smoking1 #bee-bfg2 increase in use of1 #bfg-bfh4 ,circulation1 effect of alcohol on1 #bdj-bda2 effect of tobacco on1 #bef1 #bei-bfj1 #bfc1 #bfg4 ,circulatory system1 death rates from diseases of the1 #bhd1 #bhe4 ,civilization1 hygiene and1 #adc-aef4 ,cleanliness1 importance of1 for avoiding infections1 #ge-gf4 ,clerks1 unsuspected impairments among1 #acf-acg4 ,clothing1 relation of1 to ventilation1 #ad2 hygiene of1 #ad2 desirability of porous1 #ad-ae1 #bge2 evils of tight1 #af2 choice of cotton1 linen1 and woolen1 #ag2 color of1 #ag-ah2 artificial conditions as to1 resulting from civilization1 #adg-adh4 ,cocktail drinking1 a harmful habit1 #fg4 ,colds1 popular exaggeration of danger of1 from drafts1 #h1 #abc2 usual origin of1 in germs1 #h-i1 #gj-ga2 measures for avoiding1 #i2 sometimes indirectly caused by constipation1 #ea2 popular delusions concerning1 #abc-abd2 means of infection1 #bgb2 sometimes due to abnormalities in nose or throat1 #bgb-bgc2 prevention of1 by attention to rules of individual hygiene1 #bgc2 chief preventive measures1 #bgc-bgg2 emergency treatment of1 #bgg-bhj2 possibility of avoiding1 altogether1 #bhj4 ,color of clothes1 #ag-ah4 ,concentrated foods1 objection to1 #da1 #aej4 ,condiments1 hot1 to be used sparingly1 #dh4 ,constipation1 evils of1 #ea-eb2 effects of water-drinking habits on1 #eb2 foods which prevent1 #eb2 use of mineral oils for1 #ec2 avoidance of drugs1 #ec2 an enema a temporary expedient1 #ec2 value of massage of the abdomen1 #ec-ed2 favored by high-seated water closets1 #ed2 importance of establishing proper habits1 #ee2 poisoning from decomposition of protein in the colon1 and remedies1 #ef2 produced by a slouching posture1 #eg2 mental effects of1 #ajf-ajg2 effects of1 ascribed to overwork1 #abd2 predisposition to colds caused by1 #bgf4 ,consumptive stoop1 ill effects of1 #eg4 ,cooking1 loss caused in certain foods by1 #db2 necessary for some foods1 #dc4 ,corn1 food value of1 #bi1 #age2 cellulose in1 #da4 ,cornaro1 ,the ,temperate ,life by1 #adb4 ,corsets1 constriction from1 #af4 ,cost1 of food1 #abi-aca1 #ahd-aij2 wholesale1 of uncooked ingredients of standard foods1 #aib-aic4 ,cotton1 use of1 in clothing1 #ag4 ,cottonseed oil1 a cheap source of fat1 #aca4 ,country life1 advantages of1 #ah4 ,cousins1 marriage of1 #cje-cjf4 ,crawling exercise for faulty posture1 #bbb-bbc4 ,cream1 food value of1 #cj1 #cc1 #aha4 ,crime1 laws of heredity applied to1 #bii-cjj4 ,cucumbers1 cellulose in1 #da2 food value of1 #age4 ,daily rhythm1 observance of a1 #hi-ij4 ,dairy products1 table of food values of1 #aha4 ,dampness of air1 exaggeration of evils of1 #ai4 ,dancing1 question of hygienic value of1 #ii-ajj2 an obstacle to efficiency when overdone1 #ajj4 ,death rate1 lowering of1 by public hygiene1 #aeh-aei2 statistics of overweight1 #bac2 influence of alcohol on1 #bbh-bce1 #bfb2 influence of tobacco on1 #bfb2 fall of1 in younger age groups1 and rise at older age periods1 in ,united ,states1 #bha2 cause of increase in1 #bhb2 charts showing trend of1 #bhc-bhe2 comparison of1 among different nations1 #bhf-bia4 ,defectives1 segregation and sterilization of1 #cba-cbb1 #cbc4 ,degenerative tendencies among nations1 comparison of1 #bhf-bib4 ,delusions1 certain popular1 concerning diseases1 #abc-abe4 ,denmark1 mortality statistics of1 #bia4 ,dental clinic1 beneficial results of1 #hh4 ,dental decay1 process of1 #gi4 ,dental floss1 use of1 #he4 ,desires1 controlling intensity of one's1 #aag-aah4 ,desk1 posture in sitting at a1 #fa4 ,despondency1 sometimes caused by a slouching posture1 #eg4 ,desserts1 table of food 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different1 with respect to resistance to disease1 #cbc4 ,raw foods1 value of1 #db4 ,reading1 choice of1 for recreation1 #ii4 ,reading on trains1 eye-strain caused by1 #ic4 ,ready-to-serve foods1 analysis and cost of1 #ahd-aij4 ,recreation1 outdoor1 #ai2 necessity for1 #hi1 #ih2 importance of enjoyment of1 #ih-ii2 forms of1 #ii2 advantages possessed by games1 #ii2 reading1 dancing and card-playing1 #ii-ajj2 suicidal amusements1 #ajj4 ,rgime1 demand for a well-balanced1 #abe-abf4 ,relatives1 marriage of1 #cje-cjf4 ,relaxation1 cultivation of power of1 #aja2 bathing a help to1 #ajb4 ,religion1 as a help in field of mental hygiene1 #aad2 of healthy-mindedness1 #aad-aae4 ,reproduction1 rules of1 under a eugenic program1 #afg4 ,rest and sleep1 the two great forms of inactivity1 #hi4 ,rheumatism1 traceable to focal infection1 #hb4 ,rice1 not a laxative food1 #eb2 food value of1 #ahj4 ,richards1 ,mrs41 on cost of food1 #acj4 ,roosevelt ,conservation ,commission on ,national ,vitality1 report of1 #acf4 ,rosenau1 ,dr41 on sex instruction1 #gg4 ,rowing-machine1 home exercise on1 #id4 ,rubner1 ,prof41 on injuries from overabundance of protein1 #ch-ci4 ,running1 a beneficial exercise1 #id4 ,saccharin1 harmful in foods1 #fe4 ,salt1 to be used sparingly1 #dh4 ,salts1 inorganic1 in mixed diet1 #dc4 ,sandals1 benefits and risks in wearing1 #ag4 ,school1 teaching correct posture in1 #fc4 ,schools1 outdoor1 #ai4 ,segregation of defective classes1 #cba-cbb1 #cbc4 ,self-respect1 relation between erect posture and1 #fc-fd4 ,serenity1 to be practised as an art1 #aac4 ,setting-up exercises1 #bba-bbd4 ,sex hygiene1 eugenics not limited to1 #bic-bid4 ,sex instruction1 #gg-gh4 ,shaler1 ,n4 ,s41 ,man and the ,earth1 quoted1 #adc-add4 ,shell-fish1 a high-protein food1 #ch2 special objections to too great an amount of1 #ci4 ,shoes1 care necessary in choosing proper1 #af-ag4 ,shredded wheat biscuit1 food value of1 #bi1 #aha4 ,signal-station exercise1 for faulty posture1 #bbb4 ,singing1 as a hygienic practise1 #bf4 ,sitting1 correct posture in1 #fj-fb4 ,skim milk1 a cheap source of protein1 #aca4 ,skin training1 establishing resistance to colds by1 #bgc-bgd2 means of1 #bgd-bge2 by wearing light1 porous clothing1 #bge4 ,sleep1 one of the two great forms of inactivity1 #hi2 means of inducing1 #ajb-ajc2 importance of1 to health1 #ajc2 hours of1 #ajc2 eating before1 #ajc-ajd2 use of pillows1 #ajd2 type of bed1 #ajd2 effect of mental attitude on1 #ajd-aje4 ,sleeping1 out-of-door1 #c1 #bj-bd1 #ajd2 a preventive of colds1 #i1 #bgf2 for underweight1 #bbj4 ,sleeping porches1 arrangement of1 #bb-bc4 ,sleeping tents1 #bc-bd4 ,social evil1 remote causes of1 #abc2 cooperation needed in movement against1 #afc4 ,soups1 food values of1 #ahc4 ,sour milk1 among the best foods1 #dh2 a means of reducing decomposition of protein in the colon1 #ef4 ,specialists1 medical1 one idea doctrines of1 #abb4 ,spinach1 cellulose in1 #da4 ,spinal curvature1 sometimes caused by faulty posture1 #fb4 ,sponge-cake1 food value of1 #bi1 #agi4 ,squash1 cellulose in1 #da4 ,standing1 correct posture in1 #eh-ei4 ,starch1 cheap sources of1 #aca4 ,sterilization of defectives1 #cbc4 ,stevenson1 ,r4 ,l41 on duty of being happy1 #aae4 ,sugar1 food value of1 #cj1 #ahb2 danger from overuse of1 #dh2 cheap sources of1 #aca2 taking of1 for underweight1 #bbj4 ,sunlight1 benefits of1 to air1 #ad4 ,sweden1 ,american ideals of perfect manhood and womanhood inferior to those of1 #d2 attention to individual hygiene in1 and decline in death rate1 #aei2 mortality statistics of1 #bhf1 #bib4 ,sweetbreads1 excess of acids produced by1 #ci2 among the worst foods1 #dh4 ,sweets1 table of food values of1 #ahb2 time for taking1 #bbj4 ,swimming1 as exercise1 #id2 an example of healthful activity and relaxation1 #aja-ajb2 for overweight1 #bag4 ,syphilis1 destructive effect of1 #gh2 resistance to1 weakened by alcohol1 #bdj4 ,systemic injuries from mouth infection1 #hj-ha4 ,table1 posture in sitting at a1 #fa4 ,tea1 degree of injury from1 #ff4 ,teeth1 benefits to1 from hard foods1 #da2 evils of insufficient mastication1 #dd2 infection from decayed1 #gh-hc2 danger from over-dentistried1 #hc2 method of cleansing1 #hd-he2 periodic examinations and cleanings1 #hf-hg2 question of saving1 at expense of other parts of body1 #hg2 correction of irregularities1 #hg-hh2 care of temporary1 #hh2 results of teeth hygiene1 #hh2 malformation of1 a cause of nasal obstruction and colds1 #bgb4 ,temperature of living-rooms and work-rooms1 #aa4 ,tents for outdoor sleeping1 #bc-bd4 ,thinking1 exercise in1 #ig4 ,thoughts1 effect of character of1 on sleep1 #ajd-aje4 ,ticks1 diseases spread by1 #gd4 ,time1 taking of1 for hygienic living1 #acb-acc4 ,tobacco1 injury from poison in1 #fe2 ill effects of1 #fh-fi2 derivation of1 #bej-bea2 composition of1 #bea-bee2 effects on animals and on man1 #bee-bfe2 increase in use of1 #bfg-bfh2 references concerning1 #bfh-bga4 ,tobacco heart1 risks accompanying1 #bfc4 ,tobacco smoke1 air vitiation from1 #ac2 amount of nicotin in1 #bed-bee1 #bfj-bfa4 ,toeing out and toeing in1 #fj1 #bbc4 ,tomatoes1 cellulose in1 #da2 vitamins supplied by1 #db2 food value of1 #agf4 ,tongue1 cleansing1 with tooth-brush1 #he4 ,tooth powders and pastes1 use of1 #he4 ,toxmia1 autointoxication distinguished from1 #ha-hb4 ,traits1 subdivisibility of each individual into1 according to ,mendelian discovery1 #bie2 rules resulting from inheritability of1 #bif2 physical1 known to act hereditarily1 #big2 mental1 #big-bih2 moral1 #bih2 laws governing inheritance of1 #bic2 distribution of1 #bih-cjj2 socially noble and ignoble1 #cjj-cja2 mating of1 in marriages1 #cjd-cje2 maturing of1 at certain ages1 #cjf2 dominant and recessive1 #cag-cai2 need of education on inheritability of1 #cbc4 ,tree-swaying exercise for faulty posture1 #bbb4 ,tuberculosis1 outdoor sleeping as a remedy for1 #ba2 sometimes produced by the consumptive stoop1 #eg2 infection from germs of1 #ga2 remote causes of1 #abc2 primarily a house disease1 #adf2 liability of different races to1 #adg2 public and individual hygiene invoked in fight against1 #aei2 resistance to1 weakened by alcohol1 #bdj2 trend of death rate from1 #bhe2 application of science of eugenics to1 #bii4 ,typhoid fever1 death rate from1 #bhe4 ,typhoid germs1 guarding against1 #gb-gc4 ,typhus1 carried by lice1 #ge4 ,ulcer of the stomach1 sometimes caused by focal infection1 #hb4 ,underclothes1 benefits of loose1 porous1 #ad2 suitable material for1 #ag4 ,underweight1 relation of1 to longevity1 #cj-cb2 determination of1 #ca2 remedy for1 #cc2 life insurance statistics as to1 #bai2 diet for1 #bai-bbj2 exercise for1 #bbj4 ,united ,kingdom1 consumption of alcohol in1 #bce1 #bcf4 ,united ,states1 consumption of alcohol in1 #bce1 #bcf2 trend of death rate in1 #bha-bhe2 comparison of death rate with those of other countries1 #bhf4 ,unity of hygiene1 #aba-abf4 ,uric acid1 caused by purins in diet1 #ci4 ,urinary system1 death rates from diseases of1 #bhd1 #bhe4 ,vaccination1 overcoming prejudice against1 #afc4 ,vacuum cleaners1 advantages of1 #ac4 ,variety1 need of1 in work1 #ib4 ,vegetables1 bulky foods1 #bi2 suitable diet for middle life1 #cc-cd2 objection to some1 on account of richness in protein1 #ci-dj2 cellulose supplied by1 #da2 vitamins supplied by1 #db2 acids supplied by1 #dc2 among the best foods1 #dh2 laxative food1 #eb2 table of food values of1 #age-agf4 ,venereal diseases1 infections from1 #gg-gh2 resistance to1 weakened by alcohol1 #bdj4 ,ventilation1 importance of1 #g2 motion1 coolness1 humidity1 and freshness1 of air chief features of1 #g2 overemphasis of danger from drafts1 #h-i2 by means of windows1 #i2 use of window-boards1 #i-aj2 air-fans as a help in1 #aj2 heating systems and1 #aj-aa2 importance of cool air and enervating effect of hot1 #aj-aa2 dryness and humidity of air1 #aa-ab2 relation of clothing to1 #ad-ah2 necessitated by conditions of civilization1 #adg2 as a preventive of colds1 #bge4 ,vermin1 diseases spread by1 #gd-ge4 ,vertigo1 causes of1 #abc4 ,vital resistance1 increased by outdoor sleeping1 #ba-bb4 ,vital surplus1 conservation of1 #e4 ,vitamins in foods1 #db2 importance of well-being of body1 #db4 ,walking1 correct posture in1 #eh-ei2 as exercise1 #id2 pleasures of1 as recreation1 #ii2 for overweight1 #bag4 ,water1 drinking1 with meals1 #dh2 varying effects of habits of drinking1 on constipation1 #eb2 freeing from typhoid germs1 #gb2 importance of pure supply of1 #afb4 ,water closets1 height of seats of1 #ed4 ,weak feet1 causes of1 #fj2 disturbances of health due to1 #bbd2 means of detecting1 #bbd-bbe4 ,weight1 relation of1 to longevity1 #cj-cb2 the correct average1 #bac-bad2 standards for1 at various ages and heights1 #bad2 avoidance of sudden reduction in1 #bag-bah4 ,see ,overweight and ,underweight4 ,wheat-bran1 a preventive of constipation1 #eb4 ,whisky1 not to be taken for colds1 #bhj4 ,see ,alcohol4 ,wholesale costs of uncooked ingredients of standard foods1 #aib-aic4 ,will1 exercise of the1 #ig-ih2 effort of1 necessary to hygienic living1 #abf-abg4 ,window-boards1 use of1 #i-aj4 ,windows1 best ventilation to be had through1 #i4 ,wood fires as ventilators1 #aj4 ,woody fiber necessary in diet1 #da4 ,wool1 use of1 in clothing1 #ag4 ,work1 normal1 one of the great blessings of life1 #ia2 arrangement of hours for1 #ib2 need of variety of1 #ib4 ,see ,labor4 ,work and play1 the two great forms of activity1 #hi2 adjusting the proportion of1 #ij4 ,working conditions1 disadvantages of the poor regarding1 #abh-abi4 ,worry1 physical sources of1 #aje-ajf2 physical effects of1 #aab2 practising art of serenity as an offset to1 #aac2 ailments aggravated by1 #abc4 ,writer's cramp1 cause of1 #fb4 ,yard-arm exercise for faulty posture1 #bba-bbb4 ,yellow fever1 carried by mosquitoes1 #ga4 ,zhebrovski1 ,e4 ,a41 experiments of1 with cigaret-smoking rabbits1 #bee4 ---------------------------------------- -------------------------- ,transcriber's ,note ,three typographical errors have been corrected1 and two missing endnote references inserted4 ,details of these can be found in the ,,html version of this e,book4 ,the inconsistent hyphenation of the words borderline1 cooperation1 coordination1 cornstarch1 healthymindedness1 makeup and smallpox1 and the inconsistent accenting of ,beitrge1 employes and regim has been left as in the original4 ,the table on infant mortality was originally a further column on the large mortality table above it4 ,this column has been separated to avoid scrollling and aid legibility4 ---------------------------------------- --------------------------