,illustration3 ,health ,how to get and keep it4 ,the hygiene of dress1 food1 exercise1 rest1 bathing1 breathing1 and ventilation by ,walter ,v4 ,woods1 ,m4,d4 ,philadelphia ,the ,penn ,publishing ,company #aije ,,copyright #aije ,,by ,,the ,,penn ,,publishing ,,company ,,contents ,,page ,,introduction #c ,,air #f ,,water #bj ,,food #bh ,,clothing #fb ,,bathing #hi ,,exercise #aab ,,rest #afh ,,dwellings #agb ,,health ,how to ,get1 and ,how to ,keep ,it ,,introduction ,the injunction 8,know thyself0 was inscribed in letters of gold over the portico of the temple of ,delphi4 ,we can know ourselves only by thoughtful observation and reflection4 ,general forms of exercise may be presented1 but we must consider whether our present health and physical condition will not require some modification of the prescribed forms4 ,certain modes of bathing and specific rules for diet and sleep may be good for the multitude and yet unsuited to particular individuals4 ,any marked change from our accustomed manner of life should begin gradually4 ,for one who1 in winter1 has never taken any other than a warm or tepid bath1 to plunge suddenly and without preparation into a tub of cold water might be attended with serious results1 while by gradual stages the same point may be reached with positive advantage to health and comfort4 ,the popular error still prevails that a well equipped gymnasium and costly apparatus are necessary to healthful physical development4 ,it is an important part of the object of this work to show that with little or no outlay for apparatus1 and with the expenditure of very little time1 both health and vigor may be secured and preserved1 and the success and happiness of life be greatly promoted4 ,the hindrances to a more general adoption of a course of physical training as a means of promoting health and strength are3 #a4 ,ignorance of the advantages to be secured4 #b4 ,distrust of the efficiency of the methods4 #c4 ,mistaken notions concerning cost of appliances4 #d4 ,the fear that too much time will be required to make the exercise profitable4 #e4 ,the belief that the old way is the best--to take your chances while you are well1 and send for the doctor when you are ill4 ,the long lists of clergymen1 comparatively young in years1 but broken down in health1 their usefulness gone1 and themselves a burden upon the community1 have taught the aspiring candidate for the ministry a useful lesson4 ,the pulpit of to-day includes some of the most prominent college athletes1 and all professional men acknowledge the benefits to be derived from physical training4 ,who can fully estimate the value of health8 ,it affects not only the happiness1 but also the usefulness of every life4 ,without it1 no substantial success can be achieved4 ,by due attention to the simple laws of health1 involving fresh air1 pure water1 wholesome food1 sensible clothing1 proper exercise1 rest1 and sleep1 nine-tenths of all the ailments that afflict mankind1 and the largest amount of human misery resulting therefrom1 would be prevented4 ,,air ,essentials of ,life4--,air1 water1 and food are the great essentials of life4 ,a man may go for days without food1 and for hours without water1 but deprive him of air1 even for a few minutes1 and he ceases to live4 ,in quantity1 the daily consumption of air far outmeasures the other two2 in purity1 it receives the least consideration4 ,the city and the ,state alike exercise some oversight of the food and water supply of the people4 ,impurities in these often appeal to the sense of sight or smell or taste1 and the individual is put on his guard4 ,the intangible air is laden with the foulest and most poisonous substances1 and is as freely inhaled as if it could make no difference to the health4 ,lung ,capacity4--,the quantity of the air we breathe is also important4 ,we may eat too much food1 even though it be absolutely pure and wholesome1 but we cannot consume too much pure air4 ,the larger the lung space1 therefore1 the better for health and strength4 ,the full lung capacity of the average adult is about #ccj cubic inches1 but an ordinary inspiration does not take in more than one-eleventh part of that volume4 ,the value of full1 deep breathing1 and of large lung capacity becomes at once apparent4 ,the larger the quantity of air consumed1 the greater the amount of life-giving oxygen conveyed through the blood to all parts of the body4 ,no form of physical exercise1 therefore1 can exceed in value the breathing exercises described in another chapter4 ,rate of ,breathing4--,it is estimated that we breathe once during every four beats of the heart1 or about eighteen times a minute4 ,the relation between the heart and lungs is so close that whatever modifies the pulse affects the breathing4 ,when the heart action is hurried1 more blood is sent to the lungs1 requiring more rapid action on their part4 ,about every fifth breath the inspiration is longer and fuller1 the effect being to change more completely the air of the lungs4 ,holding the ,breath4--,while respiration is1 for the most part1 involuntary1 we may arrest the breathing for the space of twenty to thirty seconds4 ,if we first fortify the lungs by taking several deep inspirations and expelling the impure air as fully as possible1 we may hold the breath for a minute or two4 ,this power will prove of advantage if we have occasion to pass through a room or hallway filled with smoke1 or to remain under water for a brief time4 ,the pearl-fishers1 as a result of training1 remain under water from three to four minutes4 ,importance of ,pure ,air4--,pure air means pure blood4 ,the air of the mountain tops or by the sea fills us with life1 while that of narrow streets1 crowded rooms1 unventilated dwellings1 schools1 churches1 and theatres is depressing1 weakening1 and death-dealing4 ,so far from the aristocracy having a monopoly of blue blood1 it flows through the veins of high and low alike4 ,it goes out from the lungs bright and rich with oxygen2 it comes back to the heart dark with the waste and poisonous matters which it has gathered in its course4 ,atmospheric air is composed of several gases1 the principal elements being oxygen1 nitrogen1 and watery vapor4 ,all animal life requires oxygen for the combustion of the material supplied through the blood4 ,the blood makes its circuit through the body three times a minute4 ,it comes to the lungs laden with poisonous matter4 ,nearly one-third of the excretions of the body are eliminated through the lungs4 ,the average adult contaminates about five thousand cubic inches of air with every breath4 ,the importance of having an abundant supply of pure air at all times is obvious4 ,in ordinary respiration an adult abstracts sixteen cubic feet of oxygen from the atmosphere every twenty-four hours1 and adds to it fourteen cubic feet of carbonic acid in the same time4 ,if the individual were confined in a close apartment1 in which the air could not mingle with the atmosphere without1 the processes of life could not long be maintained4 ,history furnishes many instances of the direful effects of crowding a number of human beings into a limited space without ventilation4 ,one hundred and fifty passengers were confined in the small cabin of a steamship one stormy night1 and when morning came only eighty were found alive4 ,three hundred prisoners1 after the battle of ,austerlitz1 were crowded into a close prison1 and within a few hours two hundred and sixty of them had died4 ,the effects of foul air are not usually so sudden nor so striking4 ,more frequently they consist of a general deficiency of nutrition1 loss of vigor of body and mind1 and of the power of resistance to disease4 ,consumptive patients1 in a large majority of cases1 come from the classes whose occupations confine them to ill-ventilated rooms4 ,a cramped position of the body while at work1 and want of good wholesome food1 contribute to the mortality from this cause4 ,absolutely pure air is rarely found in nature4 ,even in the open country there are three parts of carbonic acid in ten thousand parts of air4 ,in cities and towns1 the out-door air contains from four to five parts of carbonic acid4 ,when1 in dwellings and churches and halls1 it reaches six to seven parts1 its impurity is detected by the nose1 the lungs suffer from a lack of oxygen1 and the room feels close and stuffy4 ,the amount of carbonic acid in the breath is about five per cent4 ,air once used is therefore unfit for purposes of animal combustion4 ,if breathed into a jar containing a short lighted candle1 it will at once extinguish the flame4 ,it would also prove fatal to small birds or mice4 ,when the carbonic acid reaches one part in ten of common air1 it becomes fatal to man4 ,headaches1 dullness1 drowsiness1 and labored respiration are the first symptoms of this lung poison4 ,faintness1 convulsions1 and unconsciousness are a later stage4 ,school-houses1 churches1 theatres1 and factories should be so well ventilated that the proportion of carbonic acid would not exceed two parts in one thousand4 ,effects of ,breathing ,impure ,air4--,air which is only slightly vitiated1 if breathed day after day1 for a considerable time1 produces most serious results4 ,its effects are seen in pale faces1 loss of appetite1 depressed spirits1 and a lack of muscular vigor4 ,an investigation made some years ago showed #hf deaths per #a1jjj in a badly ventilated prison1 and of these1 #ea4d per #a1jjj were due to phthisis1 or consumption4 ,in the ,house of ,correction1 in the same city1 which was well ventilated1 the death rate was #ad per #a1jjj1 and of these only #g4i were occasioned by phthisis4 ,the organic particles thrown off from the lungs of diseased persons are responsible for the prevalence of phthisis and other lung diseases4 ,it is also a well established fact that a bad atmosphere promotes the rapid spread of such specific diseases as small-pox1 typhus1 and scarlet fever4 ,constant ,supply4--,of so great importance is the matter of having a constant supply of unvitiated air that sanitariums for consumptives are now becoming common in which the principal feature is to have the patients enjoy a continuous out-door existence1 day and night1 being wrapped up and otherwise protected from cold and dampness4 ,consumptive symptoms often yield to this treatment4 ,individual ,habit4--,habit has much to do with our appreciation of pure air4 ,if we recognize its value to health and to all the mental and physical activities1 and insist upon a plentiful supply of pure oxygen1 the habit soon becomes a second nature1 and we instinctively feel uncomfortable upon entering an ill-ventilated room4 ,in northern climates1 economic considerations often interfere with the highest sanitary regulations4 ,householders1 school boards1 and church trustees frequently save fuel at the expense of health4 ,we may1 however1 by spending much time in poorly ventilated rooms1 become so accustomed to the depressing influence of the impoverished atmosphere that we suffer a sort of semi-stupor without being conscious of the fact4 ,how great a wrong is inflicted upon children in the school-room and in the crowded factory1 by subjecting them1 day after day1 for months and years1 to a vitiated atmosphere1 laden with the poisonous exhalations from lungs and skin6 ,their growing bodies are stunted and their awakening intellects dulled1 and the seeds of disease and weakness are implanted to develop into a harvest of wretchedness and misery in later life4 ,sea ,air4--,when the breeze is off the ocean1 the air is practically free from the exhalations of animals1 the smoke and soot of chimneys1 and the gases of sewers4 ,the curative value of sea-air is well known4 ,it comes richly laden with ozone1 and its effect upon sojourners at the sea-side is very stimulating4 ,many persons are not strong enough to endure sea-bathing1 yet gain much benefit from the sea-air4 ,mountain ,air4--,the air of the mountains is pure4 ,it is usually still1 and seldom foggy4 ,being more rarefied than that of the low-lying valleys1 it contains less oxygen in proportion to volume1 but its lesser density gives to the oxygen greater activity4 ,the body loses heat less rapidly in rarefied atmospheres1 so that there is probably less need of heat-production on the mountain than on the plain1 combustion being less active4 ,the rapid and great variations of temperature of the mountain regions stimulate the vital processes and contribute to the curative agencies of those altitudes4 ,night ,air4--,there is a prevailing prejudice against night air4 ,by many persons out-door air is shut out of the sleeping room as if it were pestilential4 ,analysis as well as experience shows that the most vitiated and unwholesome night air is that which has been breathed over and over again in a close sleeping apartment4 ,admit the outside air freely if you desire health4 ,guard against draughts1 and use just enough bed covering for comfort4 ,air of the ,school-,room4--,a plentiful supply of pure air is desirable wherever there are people to breathe it4 ,in no place is it more important than in the school-room4 ,confined for six hours each day during the period of life when the best health conditions are required for the proper growth of mind and body1 the child thus robbed of the needed oxygen is wronged4 ,the adult who voluntarily subjects himself once or twice a week for two hours to the poisonous atmosphere of church1 lecture hall1 or theatre1 may experience a temporary headache1 but is soon revived after reaching the fresh air4 ,the child1 ignorant of the wrong he is made to suffer1 and incapable of providing better conditions1 breathes the poisonous exhalations from fifty pairs of lungs1 day after day1 and thus has sown in his system the seeds of disease4 ,illuminating ,gas4--,many persons die every year by inhaling illuminating gas4 ,people unacquainted with the use of gas fixtures often blow out the light instead of turning the key4 ,a prevailing custom in some families is to keep the light burning low during the night4 ,a variation of pressure in the pipes1 or a sudden draught of air1 extinguishes the slender flame1 and gas escapes into the room1 often with fatal results4 ,leaky pipes or faulty fixtures may have the same effect4 ,if the key be loose1 tighten the screw that holds it in place4 ,if there is a leak in the pipe or joint1 which may be determined by applying a match1 a gas-fitter should at once be summoned4 ,delay is dangerous and may prove fatal4 ,if a room be heavily charged with gas1 get the windows and doors open as soon as possible4 ,do not go near with a light1 lest an explosion follow4 ,naphtha and benzine are also highly explosive4 ,when either is used to clean clothing1 the work should be done in the open air1 and never where the fumes may come in contact with the fire of stove or range1 or with the flame of candle or lamp4 ,gas burners1 oil lamps1 sperm candles1 all forms of illuminants1 consume the oxygen of a room and increase the carbonic acid4 ,an oil lamp of ordinary dimensions gives off as much carbonic acid as an adult person4 ,a man1 seated in a room of moderate dimensions and using a good oil lamp1 will require #f1jjj cubic feet of fresh air every hour in order to keep the air from becoming vitiated beyond the point of wholesomeness4 ,gas from coal1 coke1 or charcoal fires is as dangerous as illuminating gas4 ,heaters1 ranges1 stoves1 and furnaces should be kept in complete order1 so that no gas shall escape4 ,its entrance into a bedroom is often so stealthy as to stupefy the unconscious sleeper and destroy life without awakening him4 ,sewer ,gas4--,of all forms of vitiated air in cities1 none is responsible for such serious derangement of health as that which is polluted by the air or gas from sewers and waste pipes4 ,some physicians and sanitarians hold that sewer air is often the direct cause of typhoid fever1 scarlet fever1 diphtheria1 and cholera4 ,others maintain that the sewers and pipes furnish favorable breeding places for the germs of these diseases1 which germs are carried through the air and produce their effects4 ,the important matter is to keep the waste pipes flushed and well trapped4 ,some precautions against sewer gas are treated in the chapter on ,dwellings4 ,influence of ,climate and ,temperature4--,diarrhal diseases1 both of adults and children1 are most frequent during hot weather4 ,in ,july1 ,august1 and ,september there are from ten to twelve times as many cases as at other seasons of the year4 ,proper diet and suitable clothing will go far toward protecting the individual from the ill effects of climate and season4 ,the mortality from consumption and other forms of lung diseases is greatest in ,march and ,april1 and least in ,august and ,september4 ,september and ,october claim the greatest number of deaths from typhoid fever1 followed closely by ,august and ,november4 ,the mortality from diphtheria and croup is highest in ,november and ,december1 and lowest in ,august and ,september4 ,of suicides1 the largest number occur in ,may1 and the fewest in ,february4 ,hygienic ,value of ,winds4--,prof4 ,dexter1 of the ,university of ,illinois1 has made a careful study of the effects of calms on the records of the public schools1 the police courts1 and the penitentiaries4 ,all air movements not exceeding four miles an hour are regarded as calms4 ,over #dig1jjj observations were considered and tabulated4 ,these show that during calm weather the absence from school on account of illness is three times as great as that during all other kinds of weather1 including the very cold1 wet1 and windy4 ,during calms1 the criminal records show less disorder and violence1 more policemen are laid off1 more errors are made by clerks in banks1 and more deaths are reported4 ,this is in accordance with the principle that oxygen is the great source of mental and physical energy4 ,when oxygen is deficient1 we are less capable of action1 either for good or evil4 ,the slowly-moving air-currents of a large city are robbed of their oxygen1 and vitiated by the exhalations of thousands of men and animals4 ,a brisk wind brings in a fresh supply of vitalized air to take the place of the old1 and to promote physical and mental energy4 ,old ,boreas is a better friend than we have been wont to believe4 ,nature's ,balance4--,by a wise provision of nature1 the carbonic acid1 which is so destructive to all animal life1 constitutes the chief food of plants4 ,these absorb the carbon and give out oxygen1 and in this way the animal and vegetable kingdoms tend to preserve the balance of nature4 ,except for this wonderful provision1 the human family would be threatened with annihilation4 ,,water ,water in the ,human ,body4--,taken as a whole1 the human body consists of about seventy-one parts of water in the hundred4 ,when we consider how large a quantity of water is given off daily1 not only through the kidneys and intestines1 but through perspiration1 sensible and insensible1 and through the vapor breathed out from the lungs1 it becomes clear that the food must contain a large proportion of water to supply the daily loss4 ,the proportions of water are not always quite the same1 nor does the identical water present in any part of the body at any given moment remain there4 ,there is a constant movement1 a continual renewal going on in the body1 and water helps to accomplish this renewal4 ,by means of the watery substances1 the saliva1 the bile1 and other juices of the stomach and intestines1 the solid nutritive parts of the food are dissolved1 and pass into the blood to renew the waste1 and to keep up that continual current called life4 ,water is also useful in carrying off the worn out and useless materials which pass out through the fluid excretions and through the vapors from the lungs and skin4 ,water in ,food4--,the amount of water contained in many articles of food that appear quite solid is generally surprising to those unacquainted with the chemistry of foods4 ,in one hundred pounds by weight1 fresh oatmeal contains #e pounds of water4 ,corn and barley meal1 wheat flour1 peas1 and beans contain #ad pounds2 rice #ae2 bread #dj2 potatoes #ge2 grapes #hj2 parsnips #ha2 beets #hb2 apples #hc2 carrots and cabbages #hi2 onions #ia2 lettuce #if4 ,of the animal foods1 butter contains #aj pounds of water in one hundred2 bacon #bb2 cheese #cd2 eggs #gb2 lean meat #gc2 fish #gd2 milk #hf4 ,by cooking1 most foods lose a part of their natural moisture4 ,the eatable part of a mutton chop contains #gj per cent of water before cooking1 and #ed per cent after4 ,daily ,requirement4--,scientific sanitarians have estimated the daily requirement of water for a person at from twelve to sixteen gallons4 ,the ,british ,war ,department aims to provide each soldier with fifteen gallons daily4 ,in cities the daily allowance per capita is fifty gallons and upwards1 which provides for animals1 manufacturing purposes1 fires1 sewerage1 etc41 as well as for drinking1 cooking1 bathing1 and other wants of man4 ,sources of ,supply4--,the importance of an abundant supply of pure water is becoming more and more apparent each year4 ,the numerous and serious epidemics throughout the country whose sources have been traced to the use of impure water leave no room for question on this point4 ,most cities draw their supplies from rivers and lakes4 ,if these sources are kept free from sewage and the waste of manufacturing establishments the water is likely to be pure and wholesome4 ,subsiding reservoirs and filtration beds are needed to take out the mud occasioned by rains1 and to catch up whatever floating matter may be carried into the basins4 ,muddiness is not always an indication of unwholesomeness1 nor is clearness a proof of purity4 ,germs of disease have been found in the clearest water4 ,whenever there is the least suspicion of unwholesomeness1 all water used for cooking and drinking should be boiled4 ,it is not safe to trust to the theory1 held by some1 that a running stream1 even if polluted1 will in flowing a distance of twelve or fifteen miles purify itself4 ,wells1 which are the chief source of supply in the country1 should be kept away from barnyards1 stables1 cesspools1 and the waste waters from dairy and kitchen1 to preserve them from pollution4 ,many cases of typhoid fever and other serious diseases have been directly traced to a violation of this rule4 ,the ground surrounding the well should be raised so as to throw all surface water twelve or fifteen feet away from the well4 ,see also what is said on this subject in the chapter on ,dwellings4 ,springs usually furnish the purest and best water4 ,coming from a considerable depth1 spring-water loses1 in its passage through the earth1 most if not all its organic matter1 and rises to the surface clear1 cool1 pure1 and sparkling4 ,the spring should be walled and covered1 and otherwise protected from surface drainage4 ,cisterns4--,rain-water collected in the country1 and under favorable conditions1 is comparatively pure and wholesome4 ,in the cities1 it contains such a large amount of organic matter and other impurities1 washed out of the air and off the roofs by the rain and snow1 that it is generally unfit for drinking without being filtered4 ,on account of its softness1 rain-water is very desirable for washing and other domestic purposes1 but owing to the absence of mineral constituents it is flat and insipid to the taste4 ,in ,new ,orleans and other southern cities1 where cisterns are largely used1 the water is rendered cool and palatable by the use of large quantities of artificial ice4 ,ice4--,it was formerly supposed that in the process of freezing all deleterious matter contained in the water was excluded4 ,several outbreaks of disease in ,new ,england led to an investigation1 which showed that the ice used had been taken from ponds whose waters contained large quantities of sewage and other impurities4 ,a change in the source of the ice supply resulted in an immediate check of the disease4 ,recent research has shown that typhoid bacilli1 after being frozen in a block of ice for #ajc days1 may still be alive when released4 ,diseases ,caused by ,drinking ,polluted ,water4--,a polluted water supply affects not one1 but usually many persons1 and notable epidemics have resulted4 ,in consequence1 more diligent inquiry has been instituted by ,municipal1 ,state1 and ,national ,boards of ,health1 and the evidence adduced is of the most positive character4 ,typhoid fever1 cholera1 dysentery1 and diarrha have been clearly traced to the use of impure drinking water1 and other related diseases are suspected of having a similar origin1 although the evidence is not so conclusive4 ,appearance4--,a drinking water should be clear and bright4 ,when shaken in a glass or bottle1 bubbles should rise quickly and break immediately4 ,if the bubbles move slowly1 or seem to hang for some time in the water1 they are probably due to the presence of decaying organic matter1 and the water is of questionable purity4 ,a slight cloudiness in the appearance of the water1 following a rain1 may be due to the presence of a small quantity of earthy matter1 and not seriously affect its wholesomeness1 but if the discoloration looks like that occasioned by a drop of milk the water should be avoided until carefully tested4 ,smell4--,a good water should have no smell4 ,to this end1 the cisterns or other receptacles must be kept perfectly clean4 ,the purest and best waters will soon become foul if stored in unclean vessels4 ,taste4--,water having a disagreeable taste is apt to be unwholesome4 ,in order that we may derive from it proper nourishment1 water1 like other parts of our food1 should be pleasant to the taste4 ,and yet1 the taste is by no means a satisfactory test of purity4 ,the purest of all water is distilled water1 which1 by reason of the absence of all mineral matter and air1 has a flat and insipid taste4 ,the cleanest rain-water is also insipid4 ,boiled water is not much better1 for while the boiling process may have destroyed all poisonous or noxious germs1 and rendered the water absolutely wholesome1 it also drove off the natural gases which gave to the water a pleasant taste4 ,boiled water may be re-aerated by pouring from an ordinary sprinkling can several times4 ,hard ,water4--,hardness is a serious drawback1 whether the water be used for cooking1 bathing1 or for washing clothes4 ,food cooked by boiling in hard water is1 as a rule1 not so well prepared4 ,greens take on a gray color4 ,tea is never so good made from hard water4 ,for cleaning the skin1 hard water is not nearly so efficient as soft4 ,linens are never of a good color when washed in hard water4 ,boiling hard water before using it improves it4 ,a pinch or two of carbonate of soda1 or of borax1 is helpful in washing4 ,a little table salt improves it for cooking most vegetables4 ,filtration4--,the following is a simple home-made filter4 ,take a large flower-pot1 and soak it thoroughly in clean water4 ,stop up the hole in the bottom with a cork1 in which insert a glass tube about three or four inches long4 ,the top of the cork and tube should be nearly flat with the inside bottom of the pot4 ,put in a layer of sharp1 clean sand about two inches deep1 then two inches of small gravel1 and three inches of well-burnt animal charcoal4 ,on the top of this another layer of sand1 and then another layer of gravel4 ,the gravel1 sand1 and charcoal should be thoroughly washed before using4 ,if the flow of water is too rapid1 it may be checked by laying several flat pieces of glass upon the layers of sand4 ,at reasonable intervals1 the sand1 gravel1 and charcoal must be taken out1 washed thoroughly1 heated in the oven1 and replaced in the pot1 which must also be soaked in boiling water4 ,this filter will remove nearly or quite all of the inorganic matter held in suspension in the water1 but it is not to be depended upon to remove dangerous microbes and other germs of disease4 ,if the water be thoroughly boiled for half an hour and cooled before being filtered1 all danger will be removed4 ,there are many inexpensive filters on the market4 ,they all become clogged1 in a little while1 and need to be cleaned or renewed4 ,the cleaning of the one described above is so simple that any housekeeper could do it satisfactorily4 ,,food ,,and ,,drink ,why ,we ,eat4--,during the early period of life1 and until we reach maturity1 food is necessary not only to repair the daily waste1 but for the nurture and growth of the body4 ,the intense bodily activity of childhood is attended with a large consumption of material and a great amount of waste4 ,the food is converted into blood1 which circulates through the arteries of the body1 carrying the nutritive particles to the remotest parts1 and returns through the veins1 conveying the waste and worn out matter to be expelled from the system4 ,quantity of ,food4--,placing the average weight of an adult man at one hundred and forty-four pounds1 the average daily amount of food and drink needed would be six pounds1 or about one-twenty-fourth the weight of his body4 ,food should be taken in sufficient quantity to repair the waste1 and no more4 ,most persons habitually eat and drink more than they need1 while a few eat less than they should4 ,those who lead very active lives1 or live much in the open air1 require more food than the old1 the inactive1 and the sedentary4 ,habit1 too1 has much to do with the quantity of food taken4 ,over-indulgence in eating is the fruitful cause of a long train of evils4 ,the appetite is pampered by tempting viands1 and the stomach is overtaxed with work4 ,the sensation of hunger is ,nature's demand for food2 the lack of such sensation should suggest abstinence4 ,mixed ,diet4--,in infancy the digestive powers are weak and undeveloped1 and food must be taken in its simplest form4 ,milk alone1 at this period of life1 seems best adapted to sustain life and growth4 ,after this period has been passed1 no single article of food furnishes all the principles necessary to support the growth1 repair the waste1 sustain the strength1 and preserve the health4 ,a mixed diet1 therefore1 becomes necessary4 ,feeding ,children4--,there is no greater error in the management of children than that of giving them animal diet too early4 ,that portion of the digestive apparatus intended to dispose of this kind of diet is in an embryonic condition up to a certain age1 and in the efforts of digestion1 inflammation1 possibly convulsions and death1 may follow as the immediate result4 ,impaired digestion acquired in childhood is apt to continue through life4 ,the structure of the human body being so largely dependent upon good1 wholesome food taken at proper intervals1 the importance of laying a good foundation in childhood needs no argument4 ,the practice of allowing children to eat at short intervals through the day is exceedingly deleterious4 ,cakes1 nuts1 fruit and other good things1 in carefully regulated quantities1 should form a part of the regular meal1 when the children are old enough to have them1 and should not be eaten between meals4 ,when it is remembered that one-half of all the children born into the world die before reaching the age of sixteen1 the importance of children's diet becomes apparent4 ,selection4--,in the selection of food1 reference should be had to climate1 season1 occupation1 and suitability4 ,the races of the far ,north subsist largely on the blubber of seals and other fatty substances4 ,in the winter season1 persons living in the temperate zones require more of the heat-producing foods1 and in summer1 fruits and vegetables are more largely used4 ,the man who leads an active out-door life consumes more oxygen1 and requires not only more food1 but of a kind that will rapidly build up muscle and impart strength4 ,and not the least consideration1 in the selection of food1 is that of suitability or adaptation to the individual's condition or peculiarity4 8,what is one man's meat is another man's poison10 says the old proverb4 ,most persons have found that certain fruits or vegetables or other articles of diet1 which are generally considered wholesome1 do not agree with them4 ,it is important that each individual should study his peculiarities1 in this respect1 and abstain from eating or drinking those things which experience has shown will produce discomfort4 ,happy is the man whose digestion is so perfect that he is never reminded that he has a stomach4 ,but even those who cannot boast of such enviable powers of digestion1 may yet1 by a proper amount of exercise and the regulation of their diet1 build up health and strength1 and lead lives of usefulness and happiness1 free from the many ills growing out of improper eating4 ,proper ,food4--,life is conditioned upon the proper supply of food4 ,men may1 and do1 exist upon very unsuitable food4 ,to be able to do a good day's work within the hours of a reasonable working day is every man's birthright4 ,many men1 like ,esau of old1 sell their birthright for a mess of pottage4 ,unlike him1 however1 they are not pressed by stress of hunger1 but1 merely to please the palate for five minutes1 they burden the digestive organs for five hours1 and repeat the process day after day4 ,the comparison1 therefore1 is rather complimentary to ,esau4 ,constituents of the ,body4--,as already remarked1 a large part of the human body is water4 ,the body of a man weighing one hundred and fifty pounds contains less than fifty pounds of solid matter4 ,the blood1 brain1 and nerves are about eighty per cent water2 the muscles1 nearly eighty per cent2 and even the bones and the teeth contain a large percentage of water4 ,man may be deprived of solid food for a day or more without suffering1 and1 in some instances1 persons have subsisted for several weeks on water alone1 but to be deprived of water for ten or twelve hours causes much suffering4 ,the animal and vegetable kingdoms supply the organic substances which constitute a large part of the material commonly known as food1 and which sustain the body in life and strength4 ,in addition1 various inorganic substances enter into the human structure1 prominent among which are salt1 lime and iron4 ,salt is so important to animal life that herds of wild animals have been known to travel many miles to the salt-licks1 or springs1 in search of it4 ,some persons1 from habit1 use it to excess in seasoning their food4 ,lime and iron are taken into the body through the food4 ,iron forms about one part in a thousand of human blood4 ,classification of ,foods4--,for increasing weight and producing heat1 the fatty portions of meat1 butter1 and lard1 together with wheat1 ,indian corn1 and sugar1 are best adapted2 for muscle-making1 lean meat1 peas1 beans1 oatmeal2 for brain and nerves1 shell-fish1 lean meats1 peas1 and beans4 ,those who lead an active1 bustling life1 especially if they take an abundance of out-door exercise1 will naturally crave strong food in unstinted supply4 ,the busy brain-worker1 who is housed all day1 and scarcely rises from his chair1 needs to be much more careful in his diet4 ,coarse bread1 lean meats1 and fruits should constitute his chief dependence1 with very limited use of butter1 oils1 and sugar4 ,proper digestion depends upon the power of appropriating the food supplied1 and this1 in turn1 upon the needs of the system4 ,the best of food cannot be properly digested when it is not needed4 ,all that the system requires will be used1 and the rest will be cast out by the organs of excretion1 which are often overtaxed1 and the vital forces wasted1 in the effort4 ,the liver especially is burdened in its effort to carry off the excess of carbonaceous matter from the blood1 and biliousness is the result4 ,on the approach of warm weather1 when the air has less oxygen to consume the food1 this is particularly true4 ,quantity4--,we should eat to live1 not live to eat4 ,more people suffer from over-eating than from eating too little4 ,many thin people are large eaters1 and stout people are often small eaters4 ,the young generally eat more than the old4 ,not only are their powers of digestion better1 due in part to the great amount of exercise they take1 but they need food for growth1 as well as to repair the waste4 ,franklin's prudent rule was to leave off eating with a good appetite4 ,economy of the life forces requires that each person should strive to find out just how much food he requires to support his strength and repair the waste4 ,one ounce more than is required is a triple waste1--a waste in the original cost1 a waste of muscular force in digesting it1 and a waste of nerve and vital force in getting rid of it4 ,cereals and ,their ,food ,value4--,dr4 ,h4 ,w4 ,wiley1 ,chief of the ,bureau of ,chemistry in the ,united ,states ,department of ,agriculture1 in speaking of the substitutes for meat1 says3 8,in so far as actual nourishment is concerned1 the very cheapest and best that can be secured is presented by the cereals1 viz41 ,indian corn1 wheat1 oats1 rye1 rice1 etc4 ,these contain all the nourishment necessary to supply the waste of the body and the energy and heat necessary to all animal functions and hard labor1 in a form well suited to digestion1 and capable not only of maintaining the body in a perfect condition1 but also of furnishing the energy necessary to the hardest kind of manual labor4 ,the waste material in cereals is very small1 and1 as compared with that in meats1 practically none at all4 ,in fact1 the ordinary wastes1 such as the bran and germ1 are among the most nutritive components of the cereals1 and both health and economy would be conserved1 as a rule1 by their consumption1 instead of rejecting them as in the ordinary process of milling4 ,the ordinary cereals of commerce contain only about ten per cent of waste1 and this is an exceedingly small proportion1 as compared with the percentage in meats4 8,if meats should be used more for condimental purposes1 as in the making of soups1 stews1 etc41 and not more than once a day1 as one of the staple articles of the table1 it would be better1 in my opinion1 for the health and strength of the consumer1 and especially would it be a saving in the matter of household expenses4 8,it is well known that men who are nourished very extensively on cereals are capable of the hardest and most enduring manual labor4 ,meats are quickly digested1 furnish an abundance of energy soon after consumption1 but are not retained in the digestive organism long enough to sustain permanent muscular exertion4 ,on the other hand1 cereal foods are more slowly digested1 furnish the energy necessary to digestion and the vital functions in a more uniform manner1 and thus are better suited to sustain hard manual labor for a long period of time4 8,the cereals contain all the elements necessary to the nutrition of the body1 having in themselves the types of food which are represented by the fats1 the nitrogenous or protein bodies1 and the carbohydrates4 ,in addition to these1 they contain those mineral elements of which the bony structure of the body is composed1 viz41 lime and phosphoric acid4 ,if1 therefore1 man were confined to a single article of diet1 there is nothing which would be so suitable for his use as the cereals4 ,starch and sugar are primarily the foods which furnish animal heat and energy1 and hence should be used in great abundance by those who are engaged in manual labor4 ,the workingmen of our country1 especially1 should consider this point1 and accustom themselves more and more to the use of cereals in their foods4 ,when properly prepared and properly served they are palatable1 as well as nutritious1 and their judicious use in this way would tend to diminish the craving for flesh1 which1 however1 it is not advisable to exclude entirely from the diet4 ,by persons whose habits of life are sedentary1 requiring but little physical exertion1 starch and sugar should be eaten more sparingly40 ,preparation of ,foods4--,no country equals our own in the abundance and quality of materials for the table1 and probably no other compares with it in the ignorance and carelessness displayed in its cooking4 ,a large part of the sickness1 discomfort1 and unhappiness of life finds its source just here4 ,in many well-to-do families the whole matter is relegated to ignorant and incompetent servants whose only interest in the household is of a financial character1 and that is entirely one-sided4 ,the mistress is often more ignorant on this subject than the servant1 and the 8queen of the kitchen0 reigns supreme4 ,among the middle and lower classes1 where the mistress is herself the cook1 the results are no better4 ,being without proper early training1 or growing up with the idea that it is not genteel to work1 she comes to her task wholly unprepared1 and an ill-fed1 sickly family is the result4 ,in many cities and towns1 cooking schools are found1 but the graduates do not compare with those who graduated from their mothers' kitchens1 in the days when domestic labor was respected4 ,the mind of the ambitious cooking-school graduate is too often concerned with the pretty pastries and dainty desserts that please the eye and pamper the appetite1 instead of mastering the art of properly preparing the bread1 meat1 and vegetables1 and the other substantial things4 ,bread4--,so important a part does bread play in the physical economy that it is often called the staff of life4 ,in cities and towns and in many country villages the baker supplies the general need4 ,yielding to the popular demand for white bread1 he uses flour that has been robbed of its most nutritious properties1 and introduces unwholesome substances to make it light and white4 ,the best bread is that in which the starch cells are most completely burst4 ,the making of wholesome1 palatable1 home-made bread is becoming a 8lost art0 even among farmers' wives and daughters4 ,the corner grocery and the baker's wagon furnish the freshly-baked loaf1 the housewife is spared some trouble1 and the household loses what should be one of the most healthful1 nutritious1 and appetizing elements of the daily supply of food4 ,in parts of the ,south and ,west1 the large use of hot bread is the cause of much indigestion and ill health4 ,meats4--,broadly speaking1 there are two methods of treating meats4 ,by the first1 it is the aim to keep the juices within the meat1 as in baking1 broiling1 and frying4 ,by the second1 the object is to extract the juices and dissolve the fiber1 as in the making of soups and stews4 ,in order to imprison the juices and thus develop the flavor1 the meat must be subjected to intense heat for a short time1 so as to coagulate the outer layers of albumen1 and afterward a more moderate heat should be employed to complete the cooking4 ,to extract the juices1 meat should be cut into small pieces1 put into cold water1 and slowly raised to the boiling point4 ,roasting is probably the best method of cooking meats1 especially large1 thick pieces4 ,frying is the worst method1 as the heated fat penetrates the meat1 dries and hardens it1 and renders it indigestible4 ,the ,american frying-pan is1 beyond question1 the most deadly instrument that can be named4 ,the sword may claim its thousands1 or even its tens of thousands1 but the frying-pan numbers its victims by the millions4 ,and yet the skilled ,french cook robs even this destructive implement of its terror1 and furnishes the table not only with meats but with whatever else has been fried1 free from soaking grease1 finely flavored1 and above all1 thoroughly digestible4 ,the fault must therefore be ascribed to the cook1 and not to the frying-pan4 ,in an address on 8,home ,economies ,among the ,poor ,people of ,new ,york10 the ,rev4 ,dr4 ,william ,s4 ,rainsford declares that living expenses are entirely too high4 8,the poor families of ,new ,york are in a tight place4 ,food is not so cheap as it should be4 ,fish1 for instance1 should be sold in ,new ,york for half its present price4 8,because of these things it is growing more and more difficult for young persons to marry4 ,you have no idea how dangerous this is4 8,another reason for suffering among the poor is that the girls don't know how to cook4 ,one of the best ways to hold even a fairly good man--not a blackguard1 but an average man--is to know how to cook4 8,this whole country is cursed by bad cooking4 ,it is worse in the rural districts4 ,it makes my heart sick to see the beautiful children1 up to ten years1 of the ,tennessee and ,carolina regions1 with the shade of frying-pans spreading over their faces1 killed by grease--vicious and expensive grease40 ,in commenting upon the above1 a prominent daily says3 8,dr4 ,rainsford is by no means the first man to hold that bad cooking is responsible for many of the sins that men commit4 ,it is well known that a disordered stomach has a corresponding effect upon the brain1 causing men to hold views and commit deeds which they would think of only with horror under normal conditions2 but this class of missionary work1 as it really is1 has been much neglected by reformers in the past4 ,they are giving it more attention now1 and the cooking-schools1 despite the ridicule heaped upon them by the comic writers1 are doing good work toward raising the standard of ,american cooking40 ,veal and ,pork4--,these are regarded as less wholesome than beef or mutton4 ,both should be well cooked1 and ham1 sausages1 and other forms of pork should never be eaten raw or imperfectly cooked1 on account of the danger of introducing the animal parasite which produces in the human body a serious and painful disease known as trichiniasis4 ,superfine ,flour4--,chemists tell us that the process of bolting removes from the flour not only the outer woody fiber1 but also the lime needed for the bones2 the silica for hair1 nails and teeth2 the iron for the blood2 and most of the nitrogen and phosphorus required for muscles1 brain and nerves2 and leaves only the starch which supplies fat and fuel4 ,experiments made upon animals show that fine flour alone1 which is chiefly carbon1 will not sustain life for more than a month1 while unbolted flour supplies all that is needed for every part of the body4 ,wholesomeness and nutrition are sacrificed to that which pleases the eye1 alike by the baker and the housewife1 so that the fragrant1 appetizing bread of our grandmothers is almost unknown4 ,potatoes4--,potatoes are largely composed of starch1 which supplies only fuel for the capillaries4 ,analysis shows that they contain only one part in one hundred of muscle-making material1 and less than that of phosphorus for brain and nerves4 ,animal ,food4--,many vegetarians denounce the use of all animal food as constituting an unnatural diet1 oppose the slaughter of animals on moral grounds1 and declare that vegetables1 fruits1 and nuts furnish all the elements necessary to the growth1 strength1 and health of the body4 ,that a person may subsist1 and even be strong and healthy1 without the use of animal food is proven by the lives of many vegetarians in all ranks of society4 ,it is recorded of ,louis ,cornaro1 a ,venetian nobleman1 that for fifty-eight years his daily allowance was twelve ounces of vegetable food and a pint of light wine4 ,in many countries the low wages paid for labor and the high price of meat compel the working classes to depend largely upon a vegetable diet4 ,the ,spanish peasant is happy on coarse bread1 onions1 olives1 and grapes4 ,the ,italian fares sumptuously on macaroni1 polenta1 olives1 and fruits4 ,over two millions of people in ,france and other parts of ,southern ,europe subsist chiefly on bread made from chestnuts1 the annual crop being estimated at fifteen million dollars4 ,in ,england and other countries in ,northern ,europe1 the eating of meat is largely a question of wages4 ,with the increase of prosperity1 it has been observed1 there is a corresponding increase in the use of animal food4 ,in ,spain1 ,france1 ,italy1 and the warmer portions of ,europe1 the cooling acids of the fruits and the less-heating elements of the vegetable kingdom are better suited to the climatic needs of the people4 ,probably in no other country is so much meat eaten as in ,america4 ,the supply here is greater1 and wages1 as a rule1 are better4 ,many physicians and others interested in domestic science are of the opinion that the health of the people generally1 and of those leading inactive or sedentary lives in particular1 would be better if less animal food were eaten4 ,salted meats are not as nutritious as fresh4 ,the brine absorbs the rich juices of the meat and hardens its fibers4 ,long-continued use of salt meats1 without fresh vegetables1 produces scurvy1 formerly very prevalent on shipboard1 in prisons1 and in the army4 ,nutrition4--,the conversion of food into flesh1 bone1 brain1 and nerve matter1 and the other parts of the human body1 is comprised in four somewhat distinct processes3 ,digestion1 ,absorption1 ,circulation1 and ,assimilation4 ,we are apt to think of digestion as a process belonging only to the stomach1 but it begins when food is put into the mouth1 and continues until the waste is finally excreted from the bowels4 ,the alimentary canal1 or food passage1 including the mouth1 gullet1 stomach1 small and large intestines1 is a tortuous passage1 some thirty feet in length4 ,mastication4--,the first step is that of mastication1 or chewing4 ,there are sixteen teeth in each jaw4 ,the front teeth are designed for cutting1 and the rough1 broad surfaces of the back teeth adapt them for grinding4 ,the structure of the teeth would indicate that man was intended to eat both animal and vegetable food4 ,the ,teeth4--,the proper mastication of the food demands that the teeth be kept in good order4 ,after eating1 they should be brushed with a soft brush and tepid water in order to remove the particles of food that may be wedged between them or lodged in the crevices4 ,by reason of the heat and moisture of the mouth1 these particles soon putrefy1 which not only renders the breath unpleasant1 but promotes the decay of the teeth4 ,the enamel1 or outer covering of the teeth1 if destroyed1 is not formed anew4 ,sharp acids corrode it4 ,gritty tooth powders1 metal tooth picks1 and other hard substances scratch or crack it4 ,sudden changes from hot to cold1 in food or drink1 tend to destroy it4 ,do not attempt to crack nuts or hard grains with the teeth4 ,the ,saliva4--,the food should not be swallowed until it is thoroughly ground with the teeth4 ,while mastication is in progress1 the salivary glands moisten the food and fit it for admission to the stomach4 ,this saliva is the first chemical solvent1 and is an important factor in the process of digestion4 ,if the food is not retained in the mouth long enough to become thoroughly ground and properly mingled with the saliva1 the work of the stomach will be increased4 ,persons who bolt their food1 and wash it down with water or other liquid1 thereby dilute the natural juices of the mouth and stomach1 impose upon the latter organ a task for which it is not adapted1 and throw the entire digestive machinery out of gear4 ,the sense of taste being largely dependent upon the saliva1 the natural flavors of the food are not fully developed1 the food seems insipid1 and there is created a taste for pungent sauces and spices which over-excites the digestive organs4 ,poisonous substances are often swallowed in mistake1 which1 if retained in the mouth long enough to determine their taste1 would be rejected without injury4 ,the ,stomach4--,the most important organ of digestion is the stomach4 ,this is a pear-shaped pouch1 having a capacity of about three pints4 ,the walls are thin and yielding1 and often become unnaturally distended by those who habitually gormandize4 ,its construction clearly shows that the work of grinding and mashing the food was intended to be performed before it entered the stomach4 ,the gastric juice1 another chemical solvent1 is here poured upon the food1 which1 as rapidly as it is prepared1 is passed into the intestines4 ,the time required for the stomach to perform its work varies from one to five hours1 according to the quantity and character of the food and the digestive power of the individual4 ,the delicate network of blood vessels which underlies the mucous membrane of the stomach takes up all those elements of the food that are ready to be absorbed4 ,the ,intestines4--,the small intestines are continuous with the stomach1 and1 though very different in shape1 are like it in general structure4 ,the bile1 which is secreted by the liver1 unites with the pancreatic juice1 and enters the intestines through a duct about three inches below the stomach4 ,by the joint action of these two fluids1 the fatty elements of the food are prepared for absorption4 ,from the mucous membrane1 or inner lining of the small intestines1 still another juice or fluid flows1 whose office is to supplement the work1 first1 of the saliva in converting starch into sugar2 next1 of the gastric juice in digesting the albuminoids2 and1 lastly1 of the pancreatic juice and bile in emulsifying the fats4 ,the work of digestion is completed in the small intestines4 ,the indigestible parts of the food are passed into the large intestines1 and expelled from the body4 ,absorption4--,the liquefied food1 in its passage through the stomach and small intestines1 has been prepared by the various juices for its absorption by the blood vessels and the lacteals1 whose minute mouths throng this part of the alimentary canal4 ,the food elements thus absorbed are conveyed to the right auricle1 or first chamber of the heart4 ,conditions ,affecting ,digestion4--,the quality1 quantity1 and temperature of the food1 and the condition of mind and body1 all have an influence upon digestion4 ,in the selection of food1 only such articles should be allowed as are fresh1 pure1 and wholesome4 ,bread should not be eaten warm4 ,it is more easily digested after being baked a day or two4 ,flesh of animals recently slaughtered should be thoroughly cooled1 and never cooked while yet warm and quivering with life4 ,cooking renders many articles of food not only more wholesome and palatable1 but also more digestible by reason of the increased temperature4 ,the natural heat of the stomach is about ninety-nine and one-half degrees1 at which temperature the operations of digestion are best promoted4 ,hot soups are therefore a good introduction to the meal4 ,a small glass of ice-water will retard digestion for half an hour4 ,sudden joy1 anger1 grief1 or other strong emotion or excitement checks digestion4 ,if the tongue is parched and the mouth dry1 the flow of saliva is restrained and the first step in the process of digestion is hindered4 ,the coating of the tongue reflects the condition of the stomach1 hence the frequent request of the physician to see the tongue of the patient4 ,bodily fatigue destroys appetite and hinders digestion4 ,the expression 8,i am too tired to eat0 is not uncommon4 ,intervals for ,meals4--,frequent eating is as bad as rapid eating or over-eating4 ,the organs of digestion require periods of rest1 in order to renew their strength and restore the juices essential to their perfect operation4 ,no person1 except infants and the sick1 should require food oftener than once in four hours4 ,if the stomach is in good working order1 it will usually complete its task in two hours1 unless the food is too great in quantity or too indigestible4 ,no one should take more than three meals a day1 and1 to insure sound refreshing sleep and allow the stomach to recover its tone1 the last meal should be the lightest and easiest to digest4 ,dyspeptics and others affected with stomach troubles will find benefit in restricting themselves to two moderate meals a day4 ,numerous cases are cited of notable cures effected by adopting a regimen of only one meal each day4 ,regularity4--,whatever the interval between meals1 be it four1 five1 or six hours1 there should be regularity4 ,the stomach1 like the mind1 forms habits1 and the habit of regularity in eating will beget the habit of regularity in digesting and recuperating4 ,the practice of parents in giving children cakes1 fruits1 and sweetmeats between meals is reprehensible4 ,as a result of habit1 many persons grow to feel that a dinner is not complete without a substantial dessert4 ,the mistake consists1 not always in the dessert1 for that may be as wholesome and nourishing as any part of the meal1 but in first fully satisfying the demands of hunger1 and afterwards imposing upon the stomach the extra burden of digesting the dessert4 ,rest4--,for every disease of every organ the first condition is rest4 ,broken bones and lacerated muscles must have release from active duty or there can be no cure4 ,the vital organs1 when diseased1 must have all the repose consistent with the operations of life4 ,for affections of the heart1 the circulation should be reduced1 and all excitement and stimulation to over-action be removed4 ,excessive physical or mental exertion1 whether immediately before or after meals1 interferes with digestion4 ,if before1 the energies of the blood will be directed to the part of the body in most active exercise1 and cannot suddenly be withdrawn4 ,if after1 they will be diverted before having performed their legitimate part in the process of digestion4 ,a short period of relaxation before1 and of absolute repose after meals1 is most favorable to the proper action of the stomach4 ,the repose should not be carried to the extent of sleeping1 for in sleep the stomach1 as well as the rest of the body1 seeks release from duty4 ,drink4--,thirst warns us that the blood is too thick1 or that it contains some acrid matter which should be eliminated4 ,free perspiration makes large demands upon the fluids of the body1 and copious draughts of water are required to supply the lack4 ,in this way the system is flushed1 the clogged pipes and pores are opened1 the waste matter removed1 and the system made healthy4 ,in cities the water is usually introduced into houses through lead pipes4 ,herein lies a danger1 and the purer the water and the newer the pipe1 the greater the danger4 ,the water gradually corrodes the metal and holds a small quantity of it in solution4 ,after a few months of service1 an insoluble coating forms upon the inner surface of the pipe1 and protects it from further corrosion4 ,it is a wise precaution to run off the water that has lain in the pipes over night1 or during the temporary absence of the family1 before using4 ,coffee and ,tea4--,the ,americans drink more coffee and the ,english more tea1 per capita1 than any other nation4 ,as to the wholesomeness of these beverages opinions are greatly at variance4 ,used in moderate quantities1 and especially by persons who lead an active out-door life1 no harm is likely to ensue4 ,many persons drink them for the taste1 which is often heightened by the use of cream and sugar1 and never stop to question whether they are injurious or otherwise4 ,such persons usually drink too much4 ,if either produces wakefulness1 it should not be used before retiring at night1 and if the nerves are unduly stimulated1 at any time1 its use should be discontinued4 ,tea should be steeped1 not boiled4 ,it contains a certain proportion of tannic acid which is dissolved by boiling1 and when drunk1 produces a deleterious effect upon the mucous membrane of the stomach1 causing dyspepsia with its attendant evils4 ,children should not be permitted to drink either tea or coffee4 ,intoxicants4--,while alcoholic preparations may1 in rare cases1 be prescribed by the physician1 their use as a beverage finds no support in science or in experience4 ,there are many who use liquors and tobacco and who yet live to an old age4 ,it is also true that many reach old age without their use4 ,comparing the lives of a thousand persons who drink and smoke1 with a thousand others under the same conditions who do not use liquors or tobacco1 it will be found that the latter are not only longer-lived1 but are also more healthy4 ,probably no better test of the question of health and longevity can be found than the experience of the life insurance companies4 ,by them1 all intoxicants and tobacco are looked upon with disfavor4 ,circulation4--,the blood is the most important and the most abundant fluid of the body4 ,it constitutes about one-twelfth of the entire weight of the person4 ,to the eye it appears as a simple fluid1 varying in color from a bright scarlet to a dark purple4 ,under the microscope1 it is seen to consist of a clear1 colorless fluid in which float a multitude of corpuscles1 or solid discs4 ,these corpuscles are so minute that thirty-five hundred1 arranged side by side1 will extend only one inch1 and fourteen thousand1 placed one upon the other1 would not exceed one inch in height4 ,there are also white corpuscles which are fewer in number1 larger1 and globular in form4 ,the size and shape of the blood corpuscles in man differ from those in animals4 ,so important and well-defined is this difference in point of law that the guilt or innocence of criminals has often hung upon the results of a scientific examination of the blood found upon the garments of the suspected person4 ,coagulation4--,the coagulation1 or thickening of the blood1 when it leaves the living tissues1 is a principle of the greatest importance to life4 ,without it1 the slightest injury might prove fatal4 ,in minor injuries1 the blood coagulates1 thus closing the mouths of the injured blood vessels1 and bleeding ceases spontaneously4 ,the ,heart4--,the great center of the circulatory system is the heart4 ,with ceaseless energy it drives the blood through the arteries to every part of the body1 laden with the life-giving elements absorbed from the food and vitalized by the oxygen in the lungs4 ,in the outward flow of the blood each part of the body appropriates the particular elements which it requires4 ,the return of the blood through the veins brings with it the waste and cast-off particles of the bones1 muscles1 and tissues1 to be expelled through the lungs1 except such elements as exude through the pores of the skin4 ,by this unceasing round of waste and repair1 the entire body1 it is believed1 is renewed every seven years1 and some parts are replaced several times within that period4 ,from the moment a human being begins to live1 he begins to die4 ,action of the ,heart4--,the alternate contraction and dilation of the muscles of the heart constitute the heart-beats or throbs of the pulse4 ,these vary with the individual4 ,in the average adult1 the number of beats is seventy-two per minute4 ,in the cases of ,bonaparte and ,wellington the number was less than fifty4 ,heat1 food1 and exercise increase its action1 as cold1 fasting1 and sleep diminish it4 ,emotion of joy1 grief1 and fear also exert a modifying influence4 ,it is a matter of wonder how the silent forces within a tree can lift from the soil1 through its minute pipes1 and extract from the air1 through the small pores of the leaves1 the many tons of material that go to make up the giant of the forest4 ,the tons of physical energy bound up in that small organ1 the human heart1 is a matter no less marvelous4 ,estimating the amount of blood expelled by each contraction of the ventricles of the heart at four ounces1 we have a total of twelve tons a day1 or over four thousand tons in a year4 ,assimilation4--,the crowning act in the conversion of lifeless food into living tissue takes place in the meshes of the capillary network1 and is called assimilation4 ,this process is alike mysterious and wonderful4 ,by a peculiar power of selection1 each bone and muscle and tissue appropriates that portion of the blood which it needs for its own development or for the repair of the waste1 and applies it in such a manner as to preserve the form and size and strength of the part1 ever maintaining a proper balance of the two sides of the body1 unless thwarted in its operation by some act of the individual4 ,adulteration of ,food ,products4--,national1 ,state1 and ,municipal ,boards of ,health1 and food inspectors may do much to preserve health1 but when they have done all that it is possible for them to do1 much will still remain for the individual4 ,with the products of the world exposed for sale in our markets1 with the advertising pages of our magazines and newspapers filled with irresistible arguments in favor of some newly-discovered breakfast food or new preparation of canned goods1 the need of individual knowledge and caution daily increases4 ,there is cause for congratulation in the fact that those articles which constitute the larger portion of our food are but little adulterated4 ,in the ,states that impose legal penalties the proportion of adulterated products is quite low4 ,the value of a stringent law is seen in the decrease of the adulteration of cream of tartar1 which1 in ,massachusetts1 fell from forty-two per cent in samples examined in #ahgi1 to five per cent in #ahih4 ,spices1 flavoring extracts1 and canned goods afford the most promising field for adulteration4 ,the substitution of ingredients is prompted wholly by a desire for gain1 and consists in the substitution of a cheaper for a more expensive article4 ,it is1 therefore1 a question of ethics rather than of health4 ,if the horse-radish is largely turnip1 and the apple-butter chiefly pumpkin1 if the currant or raspberry jelly is made of the rich juices of the parings and cores of apples1 strained1 colored and delicately flavored1 who will say that the cheaper fraud is not as wholesome as the more expensive genuine article8 ,in some instances there is an actual advantage to health in the substitution1 but this does not justify the deception4 ,pure1 fresh oleomargarine1 however wholesome1 should not be sold for butter1 any more than shoddy cloth should be sold for pure wool4 ,dangers to ,health4--,the contents of tin cans are sometimes affected by the action of the acids upon the tin or the solder4 ,food should not be allowed to stand in a tin can after being opened4 ,milk1 cream1 and butter are quick to take up germs of disease4 ,scarlet fever and typhoid fever have1 in many instances1 been traced to this source4 ,the utmost cleanliness and care should be exercised in their handling4 ,the ,diet ,cure4--,over-indulgence in eating is the source of many disorders of the system4 ,it is well1 at all times1 to keep within the limit of the powers of digestion4 ,the way to give the stomach rest is to eat less food and at longer intervals4 ,obesity is the result of the accumulation of the fatty properties of the blood in excess of what is needed to repair the waste of the system4 ,the fattening process will be stopped by cutting off the supplies4 ,a restricted diet1 the avoidance of fat-producing foods1 vigorous perspiration as the result of exercise1 and frequent bathing1 followed by friction1 will be attended by a decided reduction of the superfluous fat4 ,a merchant in ,england who had reached the enormous weight of four hundred and fifty-seven pounds put himself upon a diet of four ounces of animal food1 six ounces of bread1 and two pounds of liquid in twenty-four hours4 ,in one week he had reduced his weight thirty pounds1 and in six months he had lost one hundred and thirty-four pounds4 ,in ,france1 there is a method of treatment known as 8,the ,grape ,cure40 ,persons in ,paris1 broken down by the excitements and dissipations of the city1 go off among the vineyards1 breathe the pure country air1 and live on grapes4 ,from eight to twelve ounces of bread1 with grapes at discretion1 constitute their daily allowance of food and drink4 ,by this treatment the impurities of the system soon pass off through the kidneys1 the bowels1 the lungs1 and the pores of the skin1 and pure1 wholesome blood takes the place of that which was diseased4 ,the ,water ,cure4--,the importance of water can hardly be overrated4 ,no life1 whether animal or vegetable1 is possible without it4 ,by water all food is dissolved1 and so penetrates the system and nourishes the tissues4 ,by water the waste particles of matter are carried off through the skin1 the lungs1 and the other secreting or excreting organs4 ,while the waters of many of the spas contain medicinal properties1 a large part of the virtue claimed for the springs is due to the free flushing of the system4 ,it is the fad1 while sojourning there1 to drink frequently and copiously4 ,any other pure1 wholesome water would be nearly1 if not quite1 as beneficial1 if used in the same quantities and under the same conditions4 ,,clothing ,influence of ,dress on ,health4--,while this aspect of the subject of dress receives far less consideration than it deserves1 its importance is to be measured only by the importance of human life and by the value that attaches to a state of perfect health4 ,like fresh air1 pure water1 and bright sunshine1 health is only appreciated when it is gone4 ,the behests of fashion often make sad inroads upon it1 but the seductive siren lures us on until we can no longer follow4 ,with scanty strength we then worship at the shrine of ,hygeia1 but this queenly goddess governs with stern rule1 and is often unresponsive to our petitions4 ,temperature4--,there is a constant interchange between bodies or substances of different temperatures when they are in touch one with the other4 ,the warmer give off heat which is absorbed by the colder1 and in this way they tend toward equalization4 ,the normal heat of the average human body is #ih4d degrees1 ,fahrenheit4 ,when it is exposed to a temperature lower than this1 it must be protected by clothing to retard radiation of the body-heat1 and thus prevent not only the chilling of the surface but also more serious disorders of the internal organs4 ,in very hot countries1 clothing is worn as a protection against heat4 ,the head1 especially1 needs protection from the sun's rays4 ,warmth4--,from the standpoint of health1 no other property of dress is so important as that of warmth4 ,while certain garments are described as being warm and others as being cool1 it is a well-known fact that articles of clothing possess neither warmth nor coolness in themselves4 ,by reason of certain chemical processes constantly going on within the body1 there is produced a degree of natural heat1 commonly called animal heat4 ,the body in health seldom varies more than one or two degrees from the normal standard4 ,conditions of climate1 season1 exercise1 age1 or sex have but slight influence upon the average temperature of the body4 ,by conduction1 radiation1 and evaporation1 any excess of heat is quickly reduced4 ,more than seventy per cent of the whole amount of animal heat lost passes through the skin4 ,evaporation from the skin is very rapid1 and may lead to too sudden cooling of the body4 ,a person who1 after exercise that has produced free perspiration1 stands in a current of cool air1 is apt to take cold4 ,the dryer the atmosphere1 the more rapid is the cooling process4 ,the most uncomfortable and oppressive atmospheric condition is that in which the air is heavily laden with moisture and the temperature high4 ,evaporation from the body is then slow1 and the sensation of heat is oppressive4 ,it is a mistaken notion that clothing keeps the cold out4 ,its purpose is to keep the heat in1 or1 in other words1 to prevent the rapid radiation of heat4 ,we speak of warm clothing and of cool clothing4 ,that clothing is warm which retards the giving off of heat from the body4 ,the ,indian wraps a blanket about his body to keep it warm2 we wrap a blanket around a piece of ice to keep it from melting4 ,any clothing that prevents the rapid escape of heat from the body is said to be a bad conductor1 and is called warm4 ,woolen textures rank first among dress materials as poor conductors1 and are therefore best adapted for winter clothing4 ,silk and cotton come next4 ,linen is a good conductor of heat2 that is1 it carries off the heat from the surface of the body very rapidly1 and produces a sensation of coolness2 therefore1 all dress materials made from flax are said to be cool4 ,materials4--,the principal materials used for clothing are wool1 cotton1 linen1 and silk4 ,these differ greatly in weight1 texture1 warmth1 porosity1 power to absorb moisture1 and in other less important qualities4 ,in a climate so changeable as that which prevails in most parts of the ,united ,states1 the body1 and especially the trunk1 should be protected at all seasons from sudden chill by the use of under garments containing wool4 ,even in the warmest weather it will be found that a light woolen fabric absorbs the perspiration1 and is more agreeable to the skin than cotton4 ,the wearing of a flannel band1 eight to ten inches in width1 buttoned around the waist next to the skin1 will prove an excellent protection to the kidneys and the abdominal region4 ,silk is light and soft1 and as it retards the giving out of heat from the body1 is worn for under garments1 especially by those to whom wool is irritating or otherwise unpleasant4 ,rubber cloth is useful for rain coats1 but as it prevents evaporation of the perspiration1 it increases the liability to chill1 and renders the wearer uncomfortable except in cold weather4 ,animal ,heat4--,the bird is warmer than the air in which it moves2 the fish possesses a higher temperature than the water4 ,as before remarked1 chemical changes are constantly going on in the system which give rise to this result4 ,even plant life is subject to this law4 ,a delicate thermometer placed among a cluster of geraniums about to burst into flower will show a temperature a degree or two higher than the surrounding air4 ,warm-,blooded ,animals4--,those animals possessing well-developed lungs and large breathing capacity are usually active in movement1 and are classed among the warm-blooded animals4 ,they comprise birds1 quadrupeds1 and man4 ,the animals possessing small lung development are for the most part inactive1 and are cold to the touch1 indicating a low temperature4 ,such are the frog1 toad1 lizard1 snake1 and tortoise4 ,these facts show the connection between respiration and animal heat1 the temperature being in proportion to the amount of oxygen consumed4 ,birds have the largest lung development in proportion to size1 are most active in movement1 and indicate the largest amount of animal heat4 ,adaptation to ,climatic ,conditions4--,the ,polar bear suffers from the heat of the ,temperate zone1 and would not survive a week in the ,torrid4 ,the ,african lion would fare no better were he suddenly transported to the ,frigid zone4 ,man alone1 of all the animal creation1 is able to adapt himself to the extremes of heat and cold4 ,by changing his clothing1 shelter1 and food1 he is able to create for himself an artificial climate wherever he may choose to reside4 ,no ,arctic winter has been found too cold for a ,peary1 ,nansen1 or ,greely to withstand1 and no ,african plain or jungle too hot for a ,livingstone or ,stanley to explore4 ,evaporation4--,the temperature of the body is regulated by means of perspiration4 ,heat induces perspiration1 and its evaporation lowers the temperature of the body4 ,cold retards perspiration1 and the heat is retained within4 ,the principle of evaporation is illustrated in the manufacture of artificial ice4 ,men who labor in glass works1 iron and steel foundries1 and in the engine rooms of large steam vessels are exposed to great heat1 yet enjoy as good health as those who are engaged in other occupations4 ,persons have been known to remain several minutes in an atmosphere heated above the boiling point1 without materially increasing the temperature of their own bodies4 ,perspiration goes on continually1 night and day4 ,this fact emphasizes the importance of a complete change of clothing upon retiring at night1 so that the clothing worn during the day may be thoroughly aired4 ,in like manner1 the clothing worn at night1 together with the sheets1 blankets1 and pillows1 should be aired1 and1 if possible1 exposed to the sun for a time1 before the bed is made up4 ,color of ,clothing4--,the color of our dress is not wholly a matter of pleasure to the eye4 ,in general1 it is known that white is cool and black is warm4 ,scientific experiment has shown that cloth of the same material1 when exposed to the rays of the sun1 absorbs heat in the following proportions3 white1 #ajj heat units2 light yellow1 #ajb2 dark yellow1 #adj2 light green1 #aee2 ,turkey red1 #afe2 dark green1 #afh2 light blue1 #aih2 dark blue1 #bjf2 black1 #bjh4 ,when not exposed to the sun1 the color has little or no influence upon the absorption of heat4 ,the color of underclothing has practically but little influence upon the amount of heat radiated from the body1 but the color of the outer dress has much to do with regard to the amount of heat absorbed from the sun's rays4 ,absorption of ,moisture4--,the property of absorbing moisture is of much importance in the hygiene of clothing4 ,the best material for clothing to be worn next to the skin is that which1 while retaining the natural heat1 or giving it off very slowly1 absorbs the moisture from the body1 and diffuses it through its meshes4 ,the skin is thus relieved of the cooling effect of this evaporation1 which might prove harmful4 ,porosity4--,the ventilating property of clothing1 or the ease with which air passes through its meshes1 is called porosity4 ,the most porous of dress fabrics is flannel1 which is1 at the same time1 the warmest4 ,its porosity1 as compared with that of linen1 is as #ajj to #eh4 ,impermeability to ,water4--,as a protection against rain1 the simple mackintosh1 or the mackintosh cloth1 is the best4 ,the latter is more pleasing to the eye1 but the outer wool covering absorbs enough moisture to add somewhat to the weight of the garment1 which is a slight disadvantage4 ,all waterproofs present this serious evil1 that while they exclude the outer moisture1 they prevent the escape of the natural moisture from the surface of the body4 ,this1 however1 is1 generally speaking1 a lesser evil than to expose the body to storm and cold1 with the risk of serious illness4 ,it is not unusual to add to the waterproof the further protection of an umbrella4 ,in such case1 the discomfort of excessive perspiration may be relieved by occasionally loosening a button or two about the neck and chest4 ,underclothing4--,taking all things into consideration1 wool is1 without doubt1 the best material for garments worn next to the skin4 ,in cold weather it maintains the natural heat of the body4 ,in warm weather it quickly absorbs the free perspiration1 giving off the moisture through its meshes1 and thus preventing the too rapid evaporation from the surface of the body1 which tends to produce chill and other resulting disorders4 ,it also serves to protect the body from the hot rays of the sun1 and from the heat of boilers and furnaces4 ,no other substance so effectually modifies the evil effects of sudden and rapid changes of temperature4 ,in the extreme cold of the polar regions and in the oppressive heat of the tropics1 it is alike satisfactory4 ,the thickness of the texture and the closeness of the weave must be determined by the climate and the season4 ,disadvantages of ,woolen ,undergarments4--,with all their advantages1 woolen undergarments are not wholly free from disadvantages4 ,the most common criticisms are that they are heavy1 less cleanly than linen1 and they sometimes produce irritation4 ,for an equal weight1 wool is the warmest of all dress materials4 ,for summer wear1 only that which is thin1 light1 and loose in web is usually chosen4 ,light flannel suits have become very fashionable for summer outing1 both for men and women4 ,woolen undergarments rapidly absorb the excretions from the skin4 ,the water soon evaporates1 but the more solid portions are held in the fibers of the garment4 ,woolen underwear should be washed as frequently as that of cotton1 linen1 or silk4 ,unfortunately for the health of the individual1 it does not show dirt so quickly as the other materials1 and1 by the lower classes1 is often washed less frequently than it should be4 ,the therapeutic value of flannel depends in no small degree upon its power to stimulate the skin4 ,it is this that makes it popular with the old1 and with those whose circulation is sluggish4 ,for the delicate1 the scrofulous1 and the rheumatic1 flannel undergarments are especially desirable4 ,another objection might be urged to the use of woolen underwear1 in that it so often shrinks and becomes hard when washed4 ,it is possible1 however1 to have flannels and other woolen goods come from the wash as soft and light as when they went in4 ,care should be taken not to subject them to sudden and extreme changes of temperature while washing and drying4 ,effects of ,tight-,fitting ,underwear4--,a woolen shirt or undervest1 quite loose1 will be much warmer than a like garment of the same material1 close-fitting4 ,in the loose garment1 there is a constant stratum of air between the body and the clothing4 ,this air has almost the same effect as an additional garment4 ,it acts as a non-conducting medium between the surface of the body and the external atmosphere4 ,material loosely woven is warmer than the same material closely woven4 ,clothing worn in successive layers is warmer than the same quantity of material woven in a single layer4 ,two shirts worn1 the one over the other1 will afford more warmth than the same quantity of wool or cotton or silk woven into one garment4 ,underwear should be light and porous1 and permeable to air4 ,very fine materials densely woven are not so healthful as those that are more open4 ,night ,attire4--,night is the time for rest1 not only from mental toil and physical labor1 but also rest for the functions of the body1 so far as possible4 ,to this end1 it has been recommended that the evening meal be eaten long enough before retiring to enable the digestive apparatus to have completed its work4 ,for many persons1 cotton and linen are found to be more restful1 for night wear1 than garments made of wool4 ,even when woolen underclothing is worn with comfort and satisfaction during the day1 there is1 to some persons1 a pricking sensation1 a slight surface irritation1 in the use of woolen night wear which is destructive of rest4 ,the activities of the skin1 as well as the other bodily functions1 require a measure of repose4 ,the old1 the delicate1 and the very young may use a light woolen night-dress outside that of linen or cotton4 ,if comfort demands the use of wool next to the skin1 it should be light in weight1 finely woven1 and with a smooth surface4 ,cleanliness and health alike demand that no part of the clothing worn during the day should be worn while sleeping4 ,the garments worn in the day should be thoroughly aired and dried during the night1 and the moisture absorbed by the night clothing should be allowed to evaporate1 and the garments ventilated during the day4 ,in cold climates and in cases of sickness1 weakness1 or of delicate constitution1 the dress of the night as well as of the day must be adapted to the requirements of the case4 ,hats4--,in the advancement from barbarism to civilization1 the head was the last part of the body to be covered4 ,nature originally furnished1 in the form of a thick mat of hair1 all the covering that was necessary for the head4 ,baldness was then unknown4 ,while the demands of modern society must be complied with1 and hats must be worn1 the nearer we can approach to ,nature's plan the better4 ,a hat should be light1 loose1 and well ventilated4 ,a heavy hat presses with undue weight upon the scalp4 ,a tight-fitting hat interferes with the free circulation of the blood4 ,a hat that is close in its texture1 prevents the escape of the heated air within1 and not only produces a sense of oppression but is believed to be the most fertile cause of baldness4 ,silk hats for men are especially objectionable on this ground4 ,all close hats should be supplied with efficient means of ventilation4 ,the head1 like any other part of the body1 perspires1 and if the hat is removed in a cooler atmosphere or in a current of wind1 a cold in the head is apt to follow4 ,the chief cause of baldness is pressure of the hat1 which constricts the blood vessels and so interferes with the nutrition of the hair bulbs4 ,it is probable1 also1 that the shutting off of air and light by the hat promotes baldness4 ,an unhealthy condition of the scalp results1 the sign of which is an excess of dandruff4 ,baldness is almost unknown among savages1 who wear no hats1 and is comparatively rare with men in the tropics where very light hats are worn4 ,laborers are less prone to baldness than business or professional men4 ,they generally wear soft hats or caps1 which are often pushed to the back of the head1 so that the scalp gets plenty of light and air4 ,there is no good reason why1 if properly treated1 the hair should not last as long as the man4 ,wear a soft1 loose1 well-ventilated hat1 and wear it as little as possible1 and never keep it on in the office or house4 ,in hot weather and in tropical climates hats should be of a light color1 with a considerable crown and ample brim4 ,in the ,united ,states1 the ordinary straw hats1 if not too closely made1 answer every requirement4 ,for the intense heat of ,africa or ,india1 more elaborate head-gear is found necessary4 ,the ill effects of special exposure to the sun's heat may be reduced by wearing1 in the crown of the hat1 a thin sponge1 or even a handful of grass or leaves1 or other light1 porous substance4 ,from the standpoint of health1 but little criticism can be made against the head-gear of women4 ,nature has provided them with a splendid covering of hair for warmth and protection4 ,the woman's hat1 or bonnet1 is largely an object of adornment4 ,fashion1 at times1 dictates an unequal distribution of its weight1 or an over-burden of ornament1 or a lack of protection to the eyes1 but1 for the most part1 it is light1 loose1 and admits of free ventilation4 ,veils are more or less injurious to the eyes1 and if worn so as to cover the nose and mouth1 prevent the free escape of the exhalations from the lungs4 ,the dyes used in veils have1 in some instances1 been productive of face eruptions and other disorders4 ,the ,neck4--,the improper clothing of the neck is responsible for much ill-health4 ,the high collars for men1 the tight-fitting high collars and neck bands for women1 the scarfs1 handkerchiefs1 and other neck apparel in winter produce an excess of heat4 ,cold air is inhaled1 and the result is some form of sore throat4 ,fashion makes greater demands upon the powers of endurance1 or resistance1 of women than of men4 ,to go warmly clad through the day1 and then to put on a ball or party dress1 exposing the neck and shoulders to repeated currents of cold air1 requires a degree of vitality that many do not possess1 and the physician's and undertaker's labors are increased by the victims of fashion4 ,the neck should be comfortably clad1 and kept at the normal temperature as nearly as possible4 ,it is the sudden change from an over-heated neck and chest to that of the opposite extreme that causes the trouble4 ,the boy who1 with scarf tightly wrapped about his neck1 fights his mimic battle with snowballs until the perspiration flows from every pore1 and then throws aside jacket and scarf while he rests1 and the girl who1 in furs and tippet1 skates until she becomes thoroughly heated1 and takes off her wraps while she stops to breathe1 have many imitators among the older boys and girls in the world4 ,as to the proper amount of covering for the neck1 much depends upon habit1 and not a little upon individual requirement4 ,the important point is to preserve uniformity1 and to guard against sudden changes4 ,the sailor with neck freely exposed is fully as exempt from colds as is the soldier whose neck is more warmly clad4 ,if they should suddenly exchange their manner of dress1 the result would be disastrous to both4 ,the important blood-vessels that supply the face1 head1 and brain1 and the jugular veins which return the blood to the heart1 all pass through the neck4 ,the clothing about the neck should therefore be loose1 so as to allow the freest passage of the food1 breath1 and blood1 and the fullest movement of the head4 ,male ,attire4--,while appearance demands that the outer clothing should be neat-fitting1 comfort and health require that it should be sufficiently loose to admit of the freest movements of the body4 ,it should be as light as possible to insure proper protection from the cold4 ,weight does not always count for warmth4 ,many persons prefer light flannels as outer garments for warm weather4 ,the trousers should be supported from the shoulders by suspenders4 ,belts involve more or less constriction of the abdomen1 and are injurious4 ,men suffer greater disadvantage from their use than women4 ,the practice of wearing a belt during the summer months is especially objectionable4 ,female ,attire4--,healthful and proper clothing implies1 7#a71 the protection of the body against extremes of heat and cold1 and the maintaining of an equable temperature in every part2 7#b71 the absence of all superfluous material and needless weight2 and 7#c71 the non-interference with the normal functions of the body4 ,mrs4 ,woolson1 a writer on ,dress and ,health1 says3 ,the limbs have not half the amount of covering which is put upon the trunk of the body4 ,many garments have no sleeves1 or sleeves that terminate a few inches below the shoulders4 ,as to the legs1 the clothing which should increase in direct ratio to the distance from the body to the feet1 diminishes in the same ratio4 ,thin drawers1 thinner stockings1 and wind-blown skirts which keep up constant currents of air supply little warmth to the limbs beneath4 ,the feet1 half-clad and pinched in tight shoes1 are chilled in consequence4 ,the trunk of the body has as many zones of temperature as the planet it inhabits4 ,its frigid zone is above1 on the shoulders and chest2 for1 although the dress-body extends from the neck to the waist1 most1 if not all1 of the garments worn beneath it are low-necked4 ,the temperate zone lies between the shoulders and the belt1 for that region receives the additional covering of undervest1 corset1 and chemise4 ,the torrid zone begins with the belt and bands1 and extends to the limbs below2 for all the upper garments are continued below the belt1 and all the lower garments come up as far as the belt1 so that the clothing over the whole hip region must be at least double what it is over any other section4 ,but it is more than double2 it is quadruple1 for the tops of all these lower garments have a superfluous fullness of material which is brought into the binding by gathers and plaits4 ,it will be observed from the above that the three rules laid down for a perfect dress are all violated4 ,first1 the unequal preservation of heat2 second1 the excessive weight1 largely supported by the waist2 and1 third1 the constriction of the waist and pressure upon the abdomen caused by the gathering of so many garments at this point4 ,the ,petticoat4--,petticoats are objectionable in several ways4 ,they seriously impede movement4 ,they involve an unnecessary expenditure of muscular force by hampering the action of the lower limbs4 ,they stir up and accumulate the dirt of the streets1 or drag through mud and slush1 often occasioning wet ankles and engendering disease4 ,thick woolen drawers reaching to the feet1 or1 better still1 the one-piece underwear which covers the entire body except the head1 hands1 and feet1 would furnish more warmth and distribute it more equally than the 8many petticoat0 plan1 and save the weight and secure freer movement by enabling the wearer to dispense with one or more of these objectionable garments4 ,this would add greatly to the comfort of the wearer1 reduce the weight of the nether garments1 prevent in large measure the undue heat of the abdominal region1 and would not materially change the appearance of the outer dress4 ,tight ,lacing4--,it is said that ,hippocrates earnestly reproached the ladies of his time for too tightly compressing their ribs1 and thus interfering with their breathing powers4 ,fashion and ,health must be sworn enemies1 for they have not come much nearer together since4 ,we smile at the ,chinese lady who cramps her foot until it is neither fit to look upon nor to walk upon4 ,yet1 the tortures she endures are no greater than those voluntarily assumed by many ,american women at the behest of the same tyrant1 ,fashion4 ,the unnatural constriction about the waist and abdomen involves every vital function4 ,it compresses the lower part of the lungs1 diminishes their capacity1 and thus interrupts the proper oxidizing of the blood4 ,it cramps the heart1 and often results in fainting and swooning1 to say nothing of the more permanent results of impeded heart action4 ,it forces out of shape and place the liver and stomach1 restricts the flow of the bile and other stomachic juices1 and seriously interferes with the important function of digestion4 ,it restricts the action of the intestines1 producing constipation1 with all its attendant evils4 ,it presses upon the blood vessels leading to the bowels and the lower extremities1 diminishes the circulation1 produces cold feet1 and often causes varicose veins4 ,and1 worst of all1 those delicate organs peculiar to women are so crushed by the unnatural pressure1 and so obstructed in their normal action1 that the function of motherhood is most seriously impaired1 the poor deformed woman becomes the victim of untold suffering1 and the wretchedness entailed upon the race is widespread and far reaching4 ,a ,deformity4--,the devotee of feminine fashion will doubtless resent the intimation that she is deformed1 or is likely to become so4 ,a missing finger or hand1 a shortened arm or leg1 an inverted foot or curved spine--these are set down as deformities4 ,in short1 any wide departure from the normal human structure must be classed as a deformity4 ,the bony framework of the thoracic cavity in its natural shape is an irregular cone1 whose apex is at the neck1 and whose widest part1 or base1 is formed by the spread of the lower ribs4 ,by constantly compressing the waist1 the flexible lower ribs yield to the pressure1 and after a time become fixed in this unnatural position1 and that which was the base of the cone becomes the apex1 and the widest part is now near the top4 ,from the standpoint of anatomy1 the latter condition can be nothing less than a deformity4 ,are ,corsets ,ever ,necessary8--,for any unnatural or unhealthy conditions1 the physician or specialist alone must prescribe4 ,there is no reason why the bones and muscles of a woman1 as well as a man's1 should not support the upper part of the body without artificial aid4 ,as remarked in another chapter1 the body acquires habits4 ,after wearing corsets or stays for a time1 their absence will doubtless suggest a lack of support1 for the muscles have become weakened from a lack of use4 ,the skirts and other garments should be supported from the shoulders1 and not from the waist4 ,to this end1 an under jacket1 close-fitting1 but in no sense compressing the body1 loose in texture so as to be permeable to the air1 with straps over the shoulders1 should be worn4 ,to this1 by means of buttons1 all the lower garments should be attached4 ,no steel or other stiff supports should be tolerated4 ,with this system in general use for a generation1 the amount of suffering saved would be incalculable1 and the advantage to the race would be beyond compute4 ,the ,feet4--,in so far as the health is affected by the dress1 next to the evils of tight lacing come the evils of tight shoes4 ,the feet being remote from the heart1 the circulation of the blood at this point is not as free as in other parts of the body4 ,this in itself tends to beget cold feet1 and at once suggests the advantage of warm stockings and stout shoes in order to keep out the cold and wet1 and to induce a freer current of warmth-producing blood4 ,the small foot is almost as much an object of worship as the small waist4 ,the temptation to cramp it by tight and ill-fitting shoes is great1 and is not wholly confined to the weaker sex4 ,large shoes may be ill-fitting and injurious1 as well as small ones1 often rubbing the skin and producing blisters and sores4 ,the shoes should be close-fitting but not tight1 thus allowing free circulation of air as well as of blood1 and also the freest action of the bones and muscles4 ,like other parts of the dress1 the shoes must be adapted to the season4 ,in cold and wet weather the soles should be thick so as to keep out the dampness4 ,the maxim1 8,keep the feet warm and the head cool10 is none the less good because it is old4 ,rubbers4--,tight-fitting rubbers impede circulation1 and1 on this score1 are objectionable4 ,but the disadvantages of wet or damp feet are far greater4 ,through the winter and spring months the streets and pavements are rarely free from dampness1 and light rubbers or sandals should be worn4 ,persons who are exceptionally susceptible to colds need to be doubly careful to keep the feet dry and warm4 ,stockings4--,the stockings1 too1 should be stout and warm4 ,for most persons1 wool is the best material4 ,if the rough surface is uncomfortable to the skin1 those of a smoother surface may be tried4 ,a thin silk stocking with a woolen one of moderate thickness outside will make no more bulk than a single heavy woolen stocking1 and will be found equally warm4 ,some persons when about to undergo extreme exposure to cold wrap the feet with a thickness or two of tissue paper1 either under or outside of the stocking4 ,being impervious to the air1 paper is not to be recommended for general use4 ,the physical annoyances and discomforts growing out of ill-clad feet are such as to demand that great care be given to this part of the dress4 ,corns1 bunions1 and in-growing nails are so common that it is a rare thing to find a person who is free from these afflictions4 ,heels4--,heels of moderate height are desirable4 ,high heels throw the foot into the front of the shoe1 cramp the toes1 and destroy the natural action of the foot4 ,the ,french heel1 so coveted by many ladies1 is an abomination4 ,it is not only too high1 but1 being placed under the arch of the foot1 defeats ,nature's purpose in the construction of the arch4 ,children under twelve years should not wear heels4 ,wide ,soles4--,the width of the sole should always be greater than the width of the foot4 ,with the foot clad in a close-fitting1 stout stocking1 stand upon a cardboard or piece of stiff paper1 bearing the weight of the body upon this foot4 ,with a pencil held in a vertical position1 have some one draw the outline of the foot upon the paper4 ,when purchasing a pair of shoes1 apply this outline to the soles1 and see to it that they are larger at every point than the outline4 ,this will go far toward securing comfort4 ,infants require to be warmly clad4 ,the heat-producing powers of the organism are feeble4 ,clothing should be of a kind and of sufficient quantity to prevent the undue waste of natural heat4 ,children are often clad too thinly1 and exposed to cold before they are strong enough to bear it4 ,the 8hardening0 process to which some foolish mothers resort is accountable for no small amount of infant mortality4 ,the other extreme is equally reprehensible4 ,aim to maintain an equable temperature of the room as well as of the body2 avoid sudden changes1 and keep the child out of draughts4 ,clothing of fine soft wool1 as a rule1 is the best4 ,evenly ,distributed4--,the body of the child usually is too warmly clad1 while the arms and neck are often insufficiently covered4 ,the long skirts of infants are objectionable because they keep the legs too warm and hamper them in their movements1 so essential to their growth and development4 ,weight4--,the weight of the clothing of all persons1 of whatever age1 should be as light as is compatible with comfortable warmth1 but it is a matter of double importance to infants and young children4 ,constriction4--,many young mothers have done their infant children incalculable injury by tightly pinning about their tender bodies the swathing band and the upper parts of the skirts4 ,the heart and lungs1 stomach and liver1 as well as the rest of the body1 need room for growth4 ,instances are recorded of infants having died from being deprived of sufficient room to breathe properly4 ,here again1 the opposite extreme must be avoided4 ,socks that come well up on the legs should be provided4 ,the dress should not be so loose about the neck as to admit cold draughts of air to the chest or spine4 ,as with older persons1 the petticoats and nether garments should be suspended from the shoulders as soon as the child is old enough to walk4 ,the increase in the average life of the ,american is largely due to the better care of the children4 ,,baths ,,and ,,bathing ,why ,we ,bathe4--,the first object of bathing is cleanliness4 ,the importance of this object is so widely recognized as to have passed into a proverb1 8,cleanliness is next to godliness40 ,a second object of the bath is to stimulate the functions of the skin4 ,a large amount of waste matter is thrown off through the pores1 and unless removed by frequent bathing1 soon becomes clogged1 and sickness ensues4 ,a third object is the pleasurable exhilaration which attends a plunge into the swimming pool1 stream1 or surf4 ,the street urchin1 with no ungovernable desire for cleanliness1 and with little thought of the importance of keeping his cuticle in good working condition1 plunges into the nearest stream long before the summer days have tempered the water to such a degree as to beguile his older brother4 ,the ,skin4--,in order that the advantages of bathing may be fully understood1 it is necessary that we have some knowledge of the nature and structure of the outer covering of the body4 ,this garment is soft1 pliable1 close-fitting1 and quite thin1 yet sufficiently strong to resist the ordinary contact with surrounding objects4 ,the skin is composed of two layers1 the outer1 called the epidermis1 or cuticle1 and the inner1 called the cutis1 or true skin4 ,the two layers are closely united4 ,when1 from a burn or other cause1 a blister is formed1 a watery fluid separates the cuticle from the true skin4 ,the cuticle is very thin1 and is composed of minute flat cells1 arranged layer upon layer4 ,these1 as they are worn out1 fall from the body in the form of fine scales4 ,when the cuticle in the palms of the hands or other parts of the body is subjected to severe pressure1 or friction1 it becomes thick and hard1 and better adapted to manual labor4 ,the cutis1 or true skin1 is firm1 elastic1 and very sensitive4 ,its surface is covered with minute elevations called papill4 ,these contain the blood vessels which supply the waste of the skin1 and also the nerves which are largely concerned in the sense of touch4 ,its uses4--,the skin1 which seems like a very simple membrane in structure1 is1 in reality1 a very complex and elaborate organ4 ,with its numerous blood-vessels1 lymphatic vessels1 and nerves2 its millions of papill and pores and sweat ducts2 its innumerable hair-follicles with their sebaceous glands and muscles2 its odoriferous glands and special pigment-bearing cells1 it is well equipped to perform the various duties assigned it4 ,first1 it serves to protect the softer parts of the body which lie underneath it4 ,secondly1 it regulates the temperature of the body by preventing1 on the one hand1 the too rapid radiation of natural heat1 and1 on the other hand1 by reducing the temperature through the process of perspiration4 ,thirdly1 through its millions of pores1 it is constantly throwing off the useless materials found in the excretions of the perspiration and the sebaceous glands4 ,in order that the skin may perform its functions properly1 it must be perfectly clean1 the pores must be kept open1 and the sweat glands free to throw off all the effete matter and prevent its accumulation within the system4 ,while soap and water are necessary and helpful1 free perspiration induced by vigorous bodily exercise or artificial heat will also enable the glands to cast off the more solid substances which accumulate at the bottom4 ,an eminent ,french physician has discovered that the annoying odors from the skin which characterize certain persons have their seat in the bottom of the sweat sack1 and can be successfully removed by free perspiration followed by a bath4 ,in addition to the general benefits to the health1 of systematic1 vigorous exercise and the bath1 they will give freshness of color to the skin1 prevent the coming of wrinkles1 and give to the face a beauty such as no paint or powder can approximate4 ,if ladies with sallow complexions and shrunken countenances would substitute exercise and bathing for facial massage1 the benefits of which last only so long as its use is continued1 the results would be much more satisfactory4 ,many of the common diseases of the skin which destroy the beauty of the complexion are believed to be due to certain microbes4 ,if the skin were kept1 by exercise and bathing1 in a thoroughly healthy condition1 these microbes would find no lodgment1 or1 gaining a temporary foothold1 would readily yield to judicious hygienic treatment4 ,the ,hair and ,nails4--,these1 properly considered1 are appendages of the skin4 ,the hair follicles are hollow receptacles1 from the bottom of which the hair grows4 ,alongside each hair follicle are two glands1 called the sebaceous glands1 which provide the hair with a natural oil or grease1 and prevent excessive dryness4 ,this sebaceous matter tends to keep the skin flexible1 and serves to protect both skin and hair from the acridity arising from perspiration4 ,the hair serves as a protection1 shielding the brain from extremes of heat and cold1 and moderating the force of blows upon the head4 ,the nails not only serve as a protection to the ends of the fingers1 but also enable us to grasp more firmly1 and to pick up small objects4 ,well-kept nails contribute much to the beauty of the hand4 ,they are not only an indication of cleanliness but also a mark of refinement4 ,the ,perspiratory ,glands4--,the skin is provided with numerous sweat-glands which consist of very small tubes with globe-like coils at their deeper extremity4 ,it is estimated that there are #b1hjj of these glands to the square inch of the surface of the body4 ,these glands or pores of the skin are1 day and night1 constantly excreting a watery fluid4 ,ordinarily this evaporates as rapidly as it is formed1 and the process is called insensible perspiration4 ,under the influence of heat or exercise the flow is more abundant1 and appears upon the surface of the body in the form of minute1 colorless drops4 ,this is known as sensible perspiration4 ,this excretion consists of about ninety-eight parts of water and two parts of solid matter4 ,the quantity of perspiration varies with the temperature1 the occupation of the individual1 and other circumstances4 ,in an adult1 the daily amount is about thirty ounces1 or more than nine grains a minute4 ,benefit of ,perspiration4--,besides freeing the blood of a large amount of water1 with the effete matter it contains1 perspiration serves to reduce the temperature of the body4 ,this function is most active in hot weather1 and the cooling process is proportionally increased1 thereby contributing to the comfort of the individual4 ,a partial or temporary check of this excretion is usually attended with headache1 fever1 and other unpleasant symptoms1 and its total interruption is fatal4 ,for the purposes of experiment1 rabbits and other small animals have been covered with a coating of varnish1 and death invariably ensued in from six to twelve hours4 ,importance of ,bathing4--,as the watery portion of the perspiration evaporates1 the solid matter is left on the surface of the skin1 and soon clogs the mouths of the pores4 ,the scales of the worn-out cuticle also accumulate1 and further impede the action of the skin4 ,these impurities must be removed1 not only from motives of cleanliness but also from considerations of health4 ,general ,effects of the ,bath4--,bathing1 in every form1 increases the activity of the internal machinery4 ,it increases the rate of respiration1 the activity of the heart1 the rapidity of the circulation1 the combustion in the tissues1 and the perspiration through the skin4 ,this increased activity causes a degree of exhaustion1 and makes demand upon the vital forces4 ,the reaction that follows more than restores the depleted vitality1 and the bath serves as a tonic to the system4 ,a ,satisfactory ,experiment4--,a prominent ,philadelphia merchant gives the following as a result of his experience3 8,for a number of years ,i was troubled with indigestion1 and a feeling of general depression4 ,my muscles were soft and flabby1 and ,i was easily fatigued4 ,i was seldom free from colds and their many discomforts4 ,although there were several gymnasiums near my place of business1 ,i felt that ,i could not take the time for practice4 ,my condition gradually grew worse1 and the drugs and medicines ,i took did me no good4 ,in sheer desperation1 ,i concluded to see what a little exercise and bathing would do4 ,i chose the early morning and the late evening1 as interfering least with business4 ,upon rising in the morning1 and with slight encumbrance of clothing1 ,i devote fifteen minutes to such simple body movements as give exercise to the muscles of the arms1 legs1 upper and lower trunk1 and expand the chest4 ,then ,i stand in the bath tub1 and with a large sponge filled with cold water1 ,i quickly drench the head1 neck1 chest1 and every part of the body1 and1 after drying with a soft towel1 ,i give myself a vigorous rubbing with a coarse towel1 which produces a delightful glow that lasts for several hours4 ,at night1 just before retiring1 ,i again devote ten or fifteen minutes to exercise1 and enjoy sound refreshing sleep4 8,since ,i began this plan of exercise and bathing1 some five years ago1 my digestion has been excellent1 and ,i enjoy my meals1 and seldom ask myself whether it is safe for me to eat this or that1 as ,i used to do4 ,i accomplish much more labor1 with less fatigue than formerly1 and with none of the old-time languor and depression4 ,my mind is clear and alert1 and to my cold sponge bath ,i ascribe the fact that ,i rarely have a cold40 ,temperature of the ,body4--,by a wonderful provision of nature1 the temperature of the surface of the body is preserved at about #ih4d degrees ,fahrenheit1 whether the individual resides in the arctic regions or within the limits of the torrid zone4 ,the range of the internal heat of the body is not very great4 ,a deviation of seven degrees from the normal is dangerous4 ,if the temperature of the body rises to #aji degrees or falls to #gf1 death is almost sure to follow4 ,temperature and ,kinds of ,baths4--,from the standpoint of temperature1 baths may be classed as hot1 warm1 tepid1 cool1 and cold4 ,a hot bath has a temperature ranging from #ih degrees to #aab degrees ,fahrenheit2 a warm bath from #ib degrees to #ih degrees2 a tepid1 from #he degrees to #ib degrees2 a cool bath from #fj degrees to #ge degrees2 and a cold bath from #fj degrees down to the freezing point of water4 ,tepid1 warm1 and hot baths are employed1 not only for cleansing the body1 but to diminish blood pressure and to reduce nervous excitability4 ,the hot bath is used in restoring warmth to the body in certain cases of shock1 and to remove the effects of exposure to a low temperature4 ,when the water is of about the same temperature as the body1 the effects are neither stimulating nor depressing4 ,in some forms of sleeplessness1 a tepid bath taken just before retiring has been found to be effective4 ,in such cases1 the body should be covered by the water for ten or fifteen minutes1 and quietly dried with a soft towel1 without vigorous rubbing or friction4 ,hot ,bath4--,the cold bath stimulates1 the hot bath facilitates function4 ,both hot and cold baths increase the combustion going on within the body4 ,the immediate effect of a cold bath is to chill the surface of the body4 ,this sensation is promptly conveyed by the nerves of the skin1 through the spinal cord1 to the brain4 ,respiration and circulation are at once increased1 and the temperature of the interior of the body is raised4 ,the effect of a hot bath is to raise the temperature of the surface of the body and the temperature of the blood4 ,as in the case of a cold bath1 the respiration and pulse are quickened1 and the escape of carbonic acid from the lungs is increased4 ,warm baths can be borne for a longer time than cold baths1 but if the temperature be very high they deplete the system rapidly1 and faintness is apt to occur4 ,the warm or hot bath leaves the skin in a very delicate condition1 susceptible to chill from exposure followed by internal congestion4 ,the bather should dress quickly after a warm or hot bath1 and spend a half hour or more in a warm room so as to allow the body to assume its normal temperature1 or he may go from the bath to bed1 and cover up well4 ,popular ,error4--,the belief is current that it is extremely dangerous to enter a cold bath when the body is heated or perspiring4 ,the bracing effects of the bath are most manifest if taken while the individual is warm4 ,the clothing should be removed quickly1 the plunge or douche boldly taken1 and immediately followed by a vigorous rubbing with a coarse towel4 ,some years ago1 an eminent physician1 desiring to test the effects of the cold bath when the body is warm1 made a series of observations upon himself4 ,the following is his statement3 8,every afternoon a free perspiration was produced by a brisk walk in the sun4 ,as soon as the clothing could be cast off1 and while the body was still freely perspiring1 a plunge was taken into a fresh water bath of about #fj degrees ,fahrenheit4 ,no ill result followed4 ,on the contrary1 the sensation which immediately followed the bath1 and which continued for six or eight hours afterward1 was exceedingly pleasant4 ,the health remained perfect1 and the weight decidedly increased during the two months the practice was continued4 ,there is probably no danger to a healthy person in this practice1 but it is considered advisable to immerse the head first1 to avoid increasing the blood pressure in the brain too greatly1 which might result if the body were gradually immersed from the feet upward40 ,the douche consists of a stream of water1 hot or cold1 which is made to strike the body with force4 ,its value consists partly in the impact of the water1 and partly upon its temperature4 ,it is an exhaustive method of treatment1 and must be used with caution4 ,the ,scottish ,douche consists in the use of alternating streams of hot and cold water1 which produces a powerfully stimulating action4 ,hot and cold affusion are mild forms of the douche4 ,the ,shower ,bath differs from the douche in the division of the streams of water1 causing it to strike the body with less force4 ,this method1 too1 should be used with caution1 especially by persons who are not robust4 ,the ,needle ,bath is a form of fine shower bath4 ,the bather stands within a coil of pipes perforated with very small holes through which the finely divided streams of water impinge upon every part of the body4 ,the ,vapor ,bath combines the two agents1 warmth and moisture4 ,the patient sits in a small cabinet or other confined space1 into which steam from a boiler or kettle is conducted4 ,in some instances1 the head is enclosed so that the vapor may be breathed1 but more frequently the head and face are shut out from the vapor-inclosed chamber4 ,the vapor bath can be borne much better than the water bath1 the temperature often ranging from #abj degrees to #aej degrees ,fahrenheit4 ,various forms of steam or vapor cabinets are advertised in the popular magazines at small prices4 ,the ,russian ,vapor ,bath consists of a vapor bath of high temperature1 followed by a cold douche1 and is useful where a quick reaction is desired4 ,the ,galvanic ,bath and the ,electro-magnetic ,bath consist merely of a bath of water through which a gentle current from a battery is passed4 ,this is so arranged that the current passes from the water through the body1 and affords a powerful stimulant to the skin4 ,various forms of medicated baths are employed for specific purposes1 but these should not be used except upon the advice of a physician4 ,air ,bath4--,the ,hot ,air ,bath1 since the days of ancient ,rome1 has been not only a popular luxury but also a means of treating disease4 ,unclad1 the bather sits in a room heated to a temperature of #abj degrees to #aej degrees4 ,a glass of cold water is sometimes taken to stimulate free perspiration1 after which the bather reclines on a marble slab and is shampooed by an attendant4 ,the body is then thoroughly washed with hot water1 and rubbed down with a horse-hair glove4 ,this is followed by a cold shower-bath or douche1 after which one is rubbed dry1 dresses1 and reclines for half an hour on bed or couch4 ,sun ,bath4--,the value of sunshine to animal and vegetable life is apparent to all4 ,plants become blanched and tender1 and lack hardihood1 if left without sunlight4 ,fishes in the subterranean lakes are dwarfed1 and have no eyes4 ,tadpoles kept in the dark never develop into full-grown frogs4 ,men1 growing up in mines or in dark prison cells1 are sallow and ill-formed4 ,when ,fashion smiles upon brown arms and a tanned face1 health is improved1 and the darker skin is rendered more hardy and better able to resist exposure4 ,sand ,baths have1 at different times1 been held in high esteem4 ,the patient is buried in sand1 except his head1 and exposed to the full rays of the sun4 ,the surface irritation caused by the sand1 combined with the effect of the heat1 produces a copious perspiration4 ,mud ,baths and ,pine ,baths are popular in parts of ,germany4 ,in the former1 the body of the patient is imbedded1 for a time1 in the thick paste or mud deposited by some of the mineral springs1 or formed of a mixture of moor-earth and water4 ,in the ,pine ,baths1 a strong decoction is made of the fragrant limbs and tops of the resinous pine trees1 which1 blended with water1 has a stimulating action on the skin4 ,surf ,bathing4--,sea bathing is more invigorating than fresh water bathing4 ,persons who cannot bathe in fresh water are often benefited by surf bathing4 ,the stimulating action of the salt water1 the impact of the waves1 the exhilaration and excitement occasioned by the incoming breakers1 and the wholesome exercise which usually attends a sea bath1 all contribute to the benefit of surf bathing4 ,while the danger of chilling and taking cold are less in sea bathing1 yet the usual precautions should be observed4 ,if warm1 do not wait to cool off before going into the water4 ,this is always hazardous4 ,plunge boldly in1 taking care to wet the head1 neck1 and face as quickly as possible4 ,exercise to keep up the circulation4 ,dive through the rollers1 or jump up to prevent being overwhelmed by them4 ,if1 after being in the water a few minutes1 there is a growing sense of chilliness which cannot be overcome by exercise1 the bather1 for his own safety1 should withdraw at once1 however enjoyable the occasion1 and seek comfort in dry1 warm clothing4 ,a prolonged stay at the sea-shore will enable him to renew his bath daily1 and gradually increase its length4 ,at most1 it should not exceed thirty minutes4 ,persons of vigorous constitution may take two dips a day with advantage4 ,a short rest should follow the bath1 whenever possible4 ,but if reaction is not established by rubbing and putting on dry clothing1 it should be restored by taking a short brisk walk before the rest4 ,salt-,water ,bath at ,home4--,aside from the tonic effects of the sea-air1 and the absence of business anxiety and the change in food and habits which a temporary residence at the sea-side involves1 a good substitute for the sea-bath may be had by the use of an inexpensive preparation of salt which may be found at almost any drug store4 ,reaction4--,the phenomenon commonly known as reaction1 which accompanies both hot and cold bathing1 is quite remarkable4 ,experiments have shown that if the temperature of a healthy person be raised or lowered by bathing1 the subsequent reaction will restore the equilibrium by supplying the loss or withdrawing the excess4 ,thus nature seems to resent any interference with her normal functions4 ,a ,german scientist subjected a robust patient to a series of baths of a temperature of #ej degrees ,fahrenheit1 each lasting twenty-five minutes4 ,the rapid abstraction of heat produced chilliness and shivering1 which lasted for several hours after each bath1 but this was followed1 after an interval1 with such an increase of temperature as precisely compensated for the previous loss1 and thus the average normal temperature was maintained4 ,the chronically ill may be divided into two general classes1 the one made up of those individuals whose vitality suggests the possession of strong powers of reaction1 and for whom the system of heroic treatment1 vigorous exercise1 cold baths1 surf bathing1 and sea air are best adapted2 the other requiring gentle treatment1 much indulgence1 mild climate1 warm baths1 and mountain air4 ,frequency of the ,bath4--,the physical condition of the bather must always be regarded as an important factor in determining the kind of bath1 the length of time it should consume1 and the frequency with which it should be repeated4 ,a brisk1 cold bath to tone up the system1 prevent colds1 stimulate digestion1 and promote circulation may be taken daily4 ,for many persons1 the most convenient time is just after rising in the morning4 ,fifteen minutes of vigorous exercise before the bath will add to its advantages4 ,hot baths1 if prolonged1 are debilitating and should be taken less frequently4 ,to clean out the pores and remove the excretions and dead cuticle from the surface of the body1 two thorough hot baths a week will1 for most persons1 be sufficient4 ,some persons get on very well with only one1 especially in the winter season when perspiration is less active4 ,the dust1 grime1 and soil1 resulting from one's daily toil1 must be removed from hands1 face1 and body1 as often as occasion requires4 ,for this purpose1 a basin of warm water and soap will be found sufficient4 ,many weakly babes have been sacrificed to their mothers' vanity by subjecting the little ones to the exhausting process of two or three elaborate baths and costly toilets each day4 ,boys living near ponds1 creeks1 or rivers often waste their physical forces by spending a large part of the warm summer days in the water4 ,they go in too frequently and remain too long4 ,a morning swim of half an hour1 or two dips1 one in the forenoon and another in the afternoon1 of twenty minutes each1 is as much as the strongest boy should take4 ,regularity4--,in bathing1 as in exercise1 regularity and system should control1 if any physical advantage is expected to follow4 ,a bath now and then1 when it happens to suit the convenience of the bather1 will not tone up the system nor fortify it against colds4 ,a daily cold bath is best4 ,if that is impossible1 it should be taken at least three or four times a week4 ,best ,time for ,bathing4--,as remarked elsewhere1 every form of bath makes greater or less demand upon the vital forces1 and some forms are quite exhausting4 ,it is therefore proper to consider the most suitable times for bathing4 ,it is best not to take a bath when the body is much exhausted1 nor to engage in intense physical or mental exercise immediately after a bath4 ,under no circumstances should a bath be taken directly after a full meal4 ,generally speaking the most appropriate time is from two to three and a half hours after a meal1 preferably near the noon hour4 ,for the cold bath1 taken quickly1 no time is better than just after rising4 ,a warm bath just before retiring will quiet the nerves and assist in producing sleep4 ,the ,value of ,soap4--,the eminent chemist1 ,liebig1 asserts that the civilization of a nation is high in proportion to the amount of soap it consumes1 and that it is low in proportion to its use of perfumes4 ,the cleanliness and refinement of an individual may be measured by the same test4 ,soap removes impurity2 perfume is often employed to conceal it4 ,many soaps are positively injurious to the skin4 ,in this1 as in other matters1 judgment and caution must be exercised4 ,a free use of a good skin soap1 with warm or hot water1 may be recommended for the weekly or semi-weekly bath when the primary object is cleanliness4 ,the soapy lather should be vigorously rubbed over the body1 by the hand or a small coarse towel1 so as to remove all excretions from the pores1 all greasy deposits of the sebaceous glands1 and all dead scales from the cuticle4 ,this lather must be carefully rinsed off before rubbing with the towels4 ,for the cold tonic and other baths1 it is better not to use soap4 ,cosmetics4--,the use of cosmetics for the complexion is a fertile source of disease4 ,many of these preparations contain lead and other poisonous mineral substances4 ,the skin readily absorbs these1 and the most distressing conditions often ensue4 ,hair-dyes also contain lead and other objectionable ingredients4 ,although less harmful than cosmetics1 being generally kept away from the skin1 they rob the hair of its lustre and vitality1 and should be avoided4 ,caution4--,bathing1 whether for cleanliness or for recreation1 is a most healthful exercise1 yet certain precautions are necessary4 #a4 ,avoid bathing within two and a half hours after a meal4 ,the sudden interruption of the process of digestion1 especially by a cold bath1 is apt to produce nausea4 ,cases of drowning1 usually ascribed to cramps1 have been due1 in some instances1 to interrupted digestion4 #b4 ,avoid bathing when exhausted by fatigue1 or from any other cause4 #c4 ,avoid bathing when the body is cooling after perspiration4 #d4 ,avoid bathing in stream or surf if experience proves that after being a short time in the water1 there is a sense of chilliness1 with numbness of the hands or feet4 #e4 ,avoid chilling the body by sitting or standing undressed1 either before going into or coming out of the water4 #f4 ,avoid remaining too long in the water4 ,rub briskly and dress quickly upon the first sensation of chilliness4 #g4 ,the best time for bathing is two or three hours after breakfast4 ,the vigorous and strong may safely take a cold bath before breakfast2 the weakly and the young should not attempt it4 #h4 ,those who are subject to dizziness or faintness1 should not bathe in stream or surf without first consulting a physician4 #i4 ,avoid a warm or hot bath1 if liable to be exposed to a low temperature within two or three hours after the bath4 #aj4 ,women should carefully consult their physical condition before venturing to take a cold bath4 #aa4 ,all persons suffering from organic heart disease should avoid surf bathing4 ,,physical ,,exercise ,physical exercise is necessary to the preservation of the health and the cultivation of the strength of the body4 ,by the contraction of a muscle1 the circulation of the blood is stimulated1 and demand is made upon the supply of food material to replace that which has been consumed4 ,the action of the respiratory process is accelerated1 a larger quantity of air is taken into the lungs1 more oxygen is absorbed by the blood1 and greater tone is imparted to the system4 ,perspiration is also promoted1 effete matters are expelled through the pores of the skin1 and the general health is improved4 ,definiteness of ,purpose4--,the person who doesn't know where he is going1 never gets there4 ,know what you are going to do1 then do it4 ,there are about four hundred muscles in the human body4 ,it is clearly evident that they cannot all be trained at the same time1 nor is it necessary or even desirable that they should be4 ,those exercises having the most direct bearing upon the specific needs of the individual will naturally come first4 ,if he is troubled with indigestion1 two-thirds of the time that he allows himself for daily exercise should be given to remedying that defect1 and the rest to supplying some other important need which will bring into play a different set of muscles4 ,if his lung capacity is inadequate1 the larger share of time should be given to the correction of this weakness4 ,if shortness of breath and interference with heart action are occasioned by increasing fleshiness1 the reduction of his superfluous fat must receive first consideration4 ,the important thing is to determine what is most needed at any stage of the work1 and to strike directly at that point4 ,as1 one after another1 the special points of weakness are covered1 the exercises will gradually take on more and more of an all-round character4 ,as so many of the infirmities of the flesh have their rise in impaired digestion1 imperfect respiration1 or sluggish circulation1 the exercises having relation to these three subjects will always claim attention1 not only to secure but also to preserve health4 ,mind ,engaging4--,while those whose mental energies have been on a strain may find relief in exercises somewhat automatic1 the most beneficial and satisfactory results1 as a rule1 are obtained when the mind is kept on the alert and the eye is brought into active play1 as in fencing and sparring1 or when the exercise contributes to the enjoyment of the individual1 and is not self-imposed as an irksome task or an unpleasant duty4 ,the presence and co-operation of a congenial friend adds much to the value of the exercise4 ,where this is not convenient1 the drill should be so varied in kind and in degree1 from day to day1 as to sustain the interest4 ,without this1 the exercises are apt to be abandoned1 or1 if continued1 they will not be attended with the best results4 ,intensity4--,much valuable time is wasted by persons who engage in a certain kind of exercise1 not because they are interested in it1 but because it happens to be the fad4 ,whether it be walking1 running1 swimming1 golf1 tennis or croquet1 they go at it in such a feeble1 listless manner as to excite pity rather than enthusiasm4 ,it is said of ,president ,roosevelt that the only exercise he really enjoys is of that strenuous character which1 to most men1 would be hard work4 ,gladstone could give him no points in felling trees1 and the cowboys of the plains1 after numerous tests1 were satisfied that he wore the title of 8,rough ,rider0 by right4 ,it was on one of his western hunting trips that he went two days with two ribs broken1 not deigning to mention the circumstance lest it might offend cowboy etiquette to speak of such insignificant matters amid the excitement of the final round-up4 ,few men carry the burden of a weightier responsibility than the ,president1 or have more exacting demands made upon their time4 ,no one would have a better right to plead pressure of business as an excuse for taking no physical exercise4 ,on the other hand1 no one has greater need of a strong body and a clear brain4 ,appreciating this fact1 his vigorous ride on horseback becomes almost as indispensable as his meals or his sleep1 and it is rumored that this is often supplemented by a quiet bout with the gloves4 ,remembering that1 as a child1 his body was rather frail1 his present rugged health bears strong testimony to the value of persistent vigorous exercise4 ,walking4--,rapid walking is one of the best methods of physical exercise4 ,it not only develops the muscles of the legs and thighs1 but increases the capacity of the chest4 ,one of its chief advantages is that it is an out-door exercise4 ,running is still more stimulating1 and gives increased activity to the muscles of the limbs and body1 and to the organs of respiration4 ,by combining walking and running with some simple form of in-door exercise1 as dumb-bells1 ,indian-clubs1 or pulley weights1 a person will have nearly all the advantages of a fully-equipped gymnasium4 ,over ,exertion4--,severe labor and violent exercise should be avoided4 ,many cases of broken-down health are due to excessive strain1 the result of track races on wheel or foot1 and similar indiscretions4 ,age1 ,occupation1 and ,habit4--,physical exercises must be chosen with reference to the age1 occupation1 and habit of the individual4 ,the young1 the middle-aged1 and the old will each1 as a rule1 require some direction as to kind1 and some modification as to length and intensity1 of the exercise4 ,childhood and ,youth4--,healthy children are never at rest except when asleep4 ,this is the prompting of their nature4 ,their games and plays should therefore be directed1 but not too much restrained4 ,if1 however1 the natural increase in size and weight of a child's body does not keep pace with its years1 it would be well for the parent to inquire whether that result is due to excessive exercise1 or to some other cause4 ,proper habits of sitting1 standing1 and walking1 if not attained during youth1 are rarely acquired afterward4 ,the habit of a graceful carriage and a manly or womanly bearing should be established before the age of sixteen4 ,but the exercises that most closely affect the health are those which relate to the expansion of the chest4 ,the lungs vitalize and purify the blood4 ,the larger their capacity1 the more satisfactorily will they accomplish their work4 ,with a good supply of pure blood1 the growth and health and vigor of the body will be largely provided for4 ,middle ,life4--,while judgment and discretion in the kinds of exercises1 and in the manner of doing them1 are1 at every period of life1 desirable1 persons from #bj to #ce years of age are able to undertake severer tasks and to withstand greater shocks to the system than the young or the old4 ,persons from #ce to #ej years of age may take long walks but should be cautious about rapid running4 ,at this age exercises requiring endurance and persistence are better than those demanding intensity or violence4 ,this is especially applicable to those whose occupation is sedentary4 ,any hereditary tendency to disease is apt to show itself during this period1 and should be carefully watched by the individual and by his physician1 for by it the kind and degree of the exercise should be determined4 ,old ,age4--,unless the habit of taking physical exercise has been pursued more or less constantly through life1 persons in advanced years1 especially if feeble1 need to observe great caution in beginning it1 on account of the unusual strain upon the heart and blood-vessels4 ,their native power of resistance being small1 any severe shock or strain upon the system may be attended with serious results4 ,william ,cullen ,bryant1 at eighty years of age1 took an hour of severe exercise1 followed by a cold bath1 before breakfast1 then walked three miles to his office and back again1 in all states of weather1 but he had kept up his physical training through life1 and found in it a pleasure as well as a benefit to health4 ,with increasing years1 the duties and responsibilities of the busy man increase4 ,instead of the walk or the ride on horseback1 the stately coach1 which more fittingly represents his growing wealth1 is now used for his afternoon recreation1 the coachman relieving him of even the mental and physical stimulus of driving4 ,wealth is a menace to health1 so far as it tends to discourage the simple living upon which health depends4 ,a much wiser course would be to keep the human machinery oiled and in good condition1 by systematic exercise4 ,hinges of iron and steel must be oiled and used to keep them from creaking and rusting4 ,the membrane that secretes the lubricating fluid and supplies it to the opposing surfaces of the bones and to the ligaments which surround them is stimulated to activity by the motion of the joint itself4 ,stiffening joints1 sluggish circulation1 and torpid liver are the sure penalties of inactivity4 ,some years ago1 two prominent business men1 one sixty-four1 the other sixty-three years of age1 engaged in a walking contest4 ,the younger walked #bji miles1 the older #baa miles in three and one-half days1 an average of sixty miles a day4 ,james ,russell ,lowell was unwilling to ride when he could possibly walk4 ,gladstone was famous as an ax-man as well as a statesman1 and continued this exercise nearly to the end of his life4 ,instances of great mental activity after seventy are almost invariably those of men who have kept up since early manhood a constant habit of vigorous daily exercise4 ,it is only in this way that the arteries are kept from hardening1 and that the brain is kept supplied with the blood to renew its cells4 ,physical ,culture for ,school ,children4--,in childhood and youth1 bad habits are easily corrected and good ones established4 ,if the chest is weak and flat1 this is the time to remove the defect4 ,if one shoulder is a trifle higher than the other1 correct the default before it becomes confirmed4 ,build up the arms and shoulders and chest to be strong and well shaped4 ,it is in youth1 while the bones are elastic1 that the perfect frame must be built4 ,accustom the muscles of the trunk and limbs to healthy and graceful action4 ,this becomes easy and natural1 when given proper direction1 and will result in making a vigorous1 well-built man or woman1 capable of meeting the difficulties and discharging the duties that come alike to all4 ,over-,study4--,a prominent magazine recently devoted a page to brief statements of parents1 teachers1 and physicians1 testifying in eloquent but most pathetic terms to the crying evils of over-study and the lack of physical recreation4 ,in reply to the questions asked1 one physician says1 8,twelve children are under my professional care from over-study40 ,another writes1 8,during the last school year ,i treated over forty children suffering from over-study4 ,in more than thirty of the cases ,i had to advise withdrawal from school40 ,a parent says1 8,we have four daughters1 and had to take all of them out of school40 ,from the sufferers themselves we have1 8,at seventeen ,i broke down4 ,today1 at thirty1 ,i am still an invalid40 8,for twelve years ,i1 a young woman1 have tried to overcome nervous prostration1 directly brought on by over-study40 8,pushed beyond my endurance as a child1 ,i am to-day a nervous mother with children so nervous that it is pitiable40 8,an ambitious father caused me to be shattered in nerves before ,i was sixteen4 ,my bed has ever since been almost my constant companion40 ,the ,remedy4--,in the face of the above deplorable facts1 it is evident that1 with all our boasted improvement in the system of education1 there is something sadly lacking4 ,proper attention given to physical exercise and recreation1 with sufficient time for sleep1 would have saved the lives and established the health1 not only of the few cases above cited1 but of thousands of others as well4 ,physical ,education ,compulsory4--,physical culture should be made compulsory in every school in the land4 ,the teacher should be as fully equipped in this as in any other department of his work4 ,in cities and in towns of considerable size the matter should be under the direction of a competent specialist1 who would infuse life and energy into the work1 and hold the teachers to their duty4 ,shirking1 whether by teachers or scholars1 should be strictly prevented4 ,fifteen minutes1 twice a day1 in the lower grades1 and thirty minutes1 once a day1 in the upper grades1 would serve to put the children in good physical condition4 ,caution4--,the enthusiasm and alacrity with which children take hold of physical training afford encouragement to the doubting teacher1 and1 at the same time1 prove the need of constant watchfulness4 ,suppose1 in a class of forty1 one-fourth of them have flat1 weak chests4 ,these should be formed into a special class1 and ten minutes a day devoted to the one purpose of enlarging the chest4 ,begin very mildly1 so that the weakest chest will experience neither pain nor ache from the exercise4 ,repeat this work daily for a week1 without increase1 and do not miss a stroke4 ,miss any other drill rather than this4 ,the second week1 the exercises may be made a trifle harder1 or longer1 or both4 ,if apparatus is used1 see to it that the pupils do not get hold of heavy pieces1 or attempt more difficult exercises than they are prepared for4 ,overdoing here is as bad as over-study4 ,strict discipline must be preserved1 and the same thoughtful attention given to this as to any other department of study4 ,illustrations of the ,results of ,physical ,training4--,wherever physical education has been tested in the schools1 of whatever grade1 and in whatever country1 the results have furnished the most abundant proof of its value4 ,doctor ,sargent1 one of the most eminent instructors in physical education in this country1 gives the results of six months' training with a class of two hundred young college men1 devoting to it only one-half hour a day1 four times a week4 ,the only apparatus used was light dumb-bells1 ,indian-clubs1 and pulley-weights4 ,the average age was #ah4c years4 ,the average increase in height was one-fourth of an inch2 in weight1 two pounds2 in chest 7contracted71 inch2 in chest 7inflated71 #a inches2 in girth of forearm1 of an inch2 of upper arm1 #a inch2 in width of shoulders1 inch2 in girth of hips1 #b inches2 of thigh1 #a inches2 of calf1 inch4 ,prof4 ,maclaren1 of ,england1 gives the results of four and one-half months' training1 with a class of boys from the ,royal ,military ,academy1 ranging in years from sixteen to nineteen4 ,the increase in height was from #a to #a inches2 in weight1 from #a to #h pounds2 in girth of chest1 from to #e inches2 forearm1 from to inch2 upper arm1 from to #a inches4 ,with a class of older persons1 nineteen to twenty-eight years1 he reports the largest gain in weight1 #af pounds1 with an average gain of #aj pounds2 in girth of chest1 #e inches1 with an average of #b inches2 of forearm1 #a inches1 with an average of inch2 upper arm1 #a inches1 with an average of #a_/ inches4 ,these gains were made in #g months4 ,prof4 ,maclaren gives a humorous account of twelve non-commissioned officers who had been selected from different branches of the service1 and sent to him to qualify as instructors in the ,british ,army4 ,these men ranged in years from nineteen to twenty-nine2 in height1 from five feet five inches to six feet2 in weight1 from #abh to #agd pounds1 and all had seen service4 ,he says1 8,the muscular additions to the arms and shoulders1 and the expansion of the chest were so great as to have absolutely a ludicrous and embarrassing result4 ,before the fourth month1 several of the men could not get into their uniforms without assistance1 and when they had got them on1 they could not get them to meet by a hand's breath4 ,in a month more1 they could not get into them at all1 and new clothes had to be procured1 pending the arrival of which the men had to go to and from the gymnasium in their great coats4 ,one of these men had gained five inches in actual girth of chest40 ,in the case of the youngest1 he reports 8a readjustment and expansion of the osseous framework upon which the muscles are distributed40 ,this case is important as proving that proper physical exercise will materially change even the bony structure of the body4 ,what a source of comfort and encouragement to the young man or woman who is hollow-chested1 and who considers himself or herself a marked victim of that dread disease1 consumption4 ,need of ,exercise for ,girls4--,if it be conceded that there is need of physical exercise for boys1 what must be said of the need of it for girls8 ,observe the young girls of cities and towns as they pass to and from school4 ,instead of the high chests1 plump arms1 comely figures1 and graceful and handsome carriage1 what do we constantly see8 ,flat chests1 angular and warped shoulders1 scrawny necks1 slender arms and waists1 and a weak and tired gait4 ,scarcely one in a dozen is thoroughly erect1 whether walking1 standing1 or sitting4 ,there is no elasticity in their steps1 and a fresh1 blooming complexion is so rare as to attract attention4 ,the girls of the most favored families often show the poorest physical development4 ,the tyranny of fashion begins at a very early period in life4 ,the quality and fit of the clothing worn by girls from ten to thirteen years of age prevent them from engaging in active1 hearty play4 ,the nurse or governess finds a large share of her duty in repressing that superabundance of spirits which should belong to every healthy girl4 ,as the years increase1 the studies multiply1 and by the time she is ready to leave school and assume the duties of life1 we find a brain-weary1 nerve-exhausted1 pale creature1 with no physical development1 no power of endurance1 and no ambition to undertake her share of life's duties4 ,when the importance of physical culture is as well understood as it should be1 there will be a course of training for pupils of all ages in every girls' school in the land4 ,in the larger cities and towns1 provision is now made for physical instruction in many of the ,high ,schools1 but in the middle and lower grades1 where the foundation should be laid and the work begun1 the subject is almost wholly neglected4 ,bad habits of sitting1 standing1 walking1 and breathing are acquired1 and many forms of structural weakness developed which not only unfit the mind for the best work1 but which later either become ineradicably fixed1 or require much time and labor to correct4 ,the schoolgirl1 if systematically trained from early childhood1 would show similar fruits of drill1 and would develop into a shapely1 graceful1 well rounded1 healthy girl1 and would escape much of the weakness and suffering so common to women4 ,herbert ,spencer1 speaking of the effects of the intellectual cramming system upon the women in ,england1 and of the disadvantages of neglecting physical culture1 says3 8,on women the effects of this forcing system are1 if possible1 even more injurious than on men4 ,being in a great measure debarred from those vigorous and enjoyable exercises of the body by which boys mitigate the evils of excessive study1 girls feel these evils in their full intensity4 ,mothers1 anxious to make their daughters attractive1 could scarcely choose a course more fatal than this which sacrifices the body to the mind4 ,either they disregard the tastes of the opposite sex1 or else their conception of those tastes is erroneous4 ,men care comparatively little for erudition in women1 but very much for physical beauty and good nature and sound sense40 ,symmetrical ,development of ,women4--,the common argument of the busy housewife1 when urged to take exercise1 is1 that she gets enough of it in the course of her daily duties1 and even more than enough1 for she finds herself thoroughly exhausted by the necessary labors of the day4 ,the argument is not so convincing as it might seem4 ,doubtless1 some of her muscles are overtaxed4 ,they lack the support which the idle muscles should give4 ,a few minutes1 several times a day1 devoted to strengthening the unused muscles1 would not only afford relaxation to the tired ones1 but1 by developing the general strength1 would prevent fatigue on the part of those most used4 ,amount of ,exercise ,necessary for ,women4--,the amount of daily exercise necessary to regain health and develop strength depends upon the woman's present condition4 ,if she is weak1 generally1 the exercise for the first fortnight1 while comprehensive enough to bring all the muscles into play1 must be light and easy4 ,as strength is gained1 the exercise may be gradually increased4 ,as soon as a sufficient basis of vigor is reached1 the essential thing to do is to adapt the exercise mainly to the weaker muscles so that they may catch up4 ,the right arm is usually stronger than the left4 ,for the first month or two1 give the left arm nearly all the exercise1 gradually increasing the amount until it is able to do its share equally with the right4 ,if the chest is small and the muscles of the back are weak1 select the exercise specially suited to the case4 ,the greatest care must be taken not to overdo the matter4 ,for two or three weeks1 only the mildest form of exercise should be employed1 but the drill must be persistently kept up and gradually increased in difficulty4 ,if the instruction or counsel of a specialist can be obtained1 it would be well to secure it4 ,if not1 the wide range of valuable exercises given in this volume will be helpful in selecting and practicing those best adapted to the individual case4 ,if her work is of a sedentary or confining kind1 there is the greater need of special exercise4 ,such work demands a strong constitution1 and many break down under it annually4 ,if long hours in shop1 or store1 or office are required of her1 still it will be possible to find some time for exercise4 ,five or ten minutes may be secured upon rising in the morning4 ,clad in a loose robe1 throw up the window and engage in vigorous1 free hand gymnastics to expand the chest1 increase the respiration1 stimulate the circulation1 and afford a healthy exhilaration to the muscles4 ,after breakfast1 walk to the place of business1 or1 if the distance be too great1 walk part of the way4 ,at noon1 from five to ten minutes can again be secured for a breath of fresh air and a little exercise4 ,a brisk walk with a cheerful companion will banish the dull routine of labor1 and impart new energy for the duties of the afternoon4 ,even without the companion1 the freer respiration induced by the walk1 together with change of scene and thought1 will prove beneficial4 ,in the middle of the forenoon1 and again in the afternoon1 three minutes can be found in which to stretch the cramped muscles and relieve the weary back4 ,stand erect1 and with hands on hips and shoulders thrown back1 take four or five full inhalations4 ,throw the hands over the head1 and stretch them towards the ceiling1 at the same time raise the heels1 stand on the toes for a few seconds1 and repeat about five times4 ,this simple exercise1 which need not occupy more than three minutes1 will impart new energy1 and result in the accomplishment of more work4 ,if an evening walk cannot be had every day1 at least three or four might be enjoyed in a week1 and would be productive of untold benefit4 ,let the motion be energetic and the step elastic4 ,the distance should be moderate at first1 and gradually increased4 ,to this should be added five to ten minutes' exercise for the arms and chest before retiring4 ,this simple programme1 involving no expense for apparatus1 and requiring only so much time as even the busiest of men or women can find1 will1 in a short time1 if persistently pursued1 improve the digestion1 stimulate the circulation1 banish sleeplessness1 transform dullness into cheerfulness1 prevent weakness1 impart tone and vigor to the nervous as well as to the muscular system1 and contribute largely to the prolongation of a life of happiness and success4 ,women of ,leisure4--,the daughters of wealthy or well-to-do parents and the wives of prosperous husbands should be the healthiest and happiest of women4 ,between graduation day and the wedding day1 the young woman is frequently a lady of leisure4 ,at least1 she can usually control her time1 and secure an hour or more each day for those healthful recreations which will fortify her against the various forms of physical weakness that are so common among women4 ,out-,door ,exercises4--,being free to enjoy the many out-door exercises1 she should spend much time in the open air1 making such choice of games and recreations as will bring into play the largest number of muscles1 and afford the best all-round development1 having in view1 not only the securing of health and strength1 but also the acquisition of grace and beauty4 ,gymnasiums4--,if a capable instructor and a gymnasium are at hand1 she should avail herself of both4 ,supplementing her out-door sports with these1 she will1 in a year's time1 unless already afflicted with some organic ailment or serious constitutional weakness1 be so healthy1 strong1 and well developed1 as to give promise of a long life1 free from the infirmities that so commonly affect the sex4 ,occupations of ,men4--,the vital statistics1 preserved by many progressive states and communities1 afford opportunity for fruitful study and comparison4 ,of all occupations1 that of the farmer or gardener conduces most to health and long life4 ,his independent manner of living1 the pure country air he breathes1 the abundant sunshine he enjoys1 the plain1 wholesome food he eats1 his restful1 quiet sleep1 and his freedom from the demands of fashionable life1 all combine to give him health4 ,but this occupation1 in itself1 probably brings into play a larger number of muscles than any other single employment4 ,we cannot all be farmers1 but whatever our occupation1 there is much we can do to promote health1 and to secure that happiness which is so largely dependent thereon4 ,many occupations afford exercise to a limited number of muscles1 and those engaged therein should strive to find their recreation in the exercise of other muscles1 so as to promote a well-rounded development4 ,persons who labor in-doors1 and especially those who are confined to close workshops1 stores1 and schoolrooms1 should have out-door recreation1 with pure air and sunshine4 ,unbalanced ,bodies4--,many lines of mechanical trade afford sufficient exercise to keep the workman in fairly good health1 yet few1 if any1 give a symmetrical physical development4 ,the blacksmith and stone mason usually have strong right hands and arms1 while the left are less fully developed4 ,nine-tenths of all machinists are right-handed4 ,in nearly all mechanical industries1 the right arm and the back have the larger share of the work1 while the chest and leg muscles and the left arm are neglected4 ,indifference4--,some workmen are so indifferent to physical symmetry that they are not willing to do anything to avert the one-sidedness resulting from their daily toil1 even when convinced that a slight effort would correct the fault4 ,the argument of increased health and vigor1 and prolonged life1 scarcely appeals to them4 ,few persons are ambidextrous4 ,many more might use the hands with equal skill1 if they would4 ,even so simple an operation as putting on a coat1 using the wrong arm first1 or buttoning a vest with the other hand1 is awkward for most persons1 and quite difficult to many4 ,the best time to begin is in childhood1 but1 even if1 when first learning the use of tools1 the left hand is often made to do the work of the right1 the exchange will prove restful to the overworked hand1 and the symmetrical development of both sides of the body will be preserved4 ,a skillful teacher of music1 in a private school near ,philadelphia1 suffered a partial paralysis of his right arm1 which prevented its use for several years4 ,this necessitated the increased use of the left hand1 which resulted in its increased skill and power4 ,several years later1 he removed to the ,south1 where the warmer climate gradually restored the use of the right arm4 ,by this time1 the left hand had become almost as skillful as the right had been1 and the severe affliction proved to be a blessing in disguise4 ,brain ,workers4--,the brain workers are usually men of sedentary habits4 ,to no class is exercise so important4 ,without it1 some part of the human machinery is almost certain to get out of order4 ,it may be the stomach or lungs1 the liver or kidneys1 the head1 or eyes1 or throat4 ,there is a lack of perfect action of one or more of the parts1 a clogging of the organs of digestion1 or circulation1 or respiration4 ,this physical clogging at once affects the mental work1 dulling the thinking powers1 and often rendering their efforts futile1 and making the complete cessation of labor necessary4 ,headaches and indigestion are among the first ailments resulting from a lack of exercise4 ,a brisk walk of twenty minutes or half an hour is often sufficient to dispel a headache4 ,the exercise flushes the parts most actively engaged1 and so depletes the brain4 ,the same exercise stimulates the action of the lungs1 makes better blood1 quickens the activity of the other organs1 and so tones up the whole man4 ,a young man1 whose ,christian zeal prompted him to devote all his spare time to religious work1 ignoring the demands of health1 broke down1 and after a prolonged sickness1 followed by a slow and tedious convalescence1 was heard to remark1 8,well1 this experience has taught me one thing2 the ,lord has no use for a sick man40 ,had this young man taken a reasonable amount of exercise1 he would have lost no time from his business1 would have accomplished vastly more work for the religious organizations to which he belonged1 and would have saved himself the pain1 suffering1 and expense of his sickness4 ,if the man who has eight or ten hours of busy brain work in-doors daily1 and who1 when his duties are ended1 has no heart for physical exercise1 would1 every hour or two1 turn aside from his work1 and take even two minutes' vigorous exercise1 in his office or in the adjoining hallway1 he would return to his labor with brain considerably refreshed1 and at the close of the day1 he would enter upon his half hour's walk with spirit and alacrity1 and welcome his sleep at the end of the day4 ,business ,men4--,who does not know1 among his business acquaintances1 men whose faces show that they are continually overworked8 ,they have no time for systematic physical exercise1 but go dragging through their duties as well as their low physical condition and tired brains will permit4 ,the noonday lunch is bolted1 or is omitted entirely1 for want of time4 ,dr4 ,s4 ,weir ,mitchell1 a specialist in nervous disorders1 speaks of the numerous instances of nervous exhaustion among merchants and manufacturers4 ,he says3 8,my note books seem to show that manufacturers and certain classes of railway officials are the most liable to suffer from neural exhaustion4 ,next to these come merchants in general1 brokers1 etc42 then1 less frequently1 clergymen2 still less often1 lawyers2 and1 more rarely1 doctors2 while distressing cases are apt to occur among the over-schooled young of both sexes40 ,few business or professional men do anything to secure and preserve health and strength1 and they go through life far less efficient and useful than they might be4 ,pre-eminent business success can be achieved only by turning over to subordinates the numerous details which occupy so much time1 and which any trustworthy and experienced secretary or assistant might do4 ,by this arrangement1 time would be saved for necessary recreation and rest1 thus keeping the physical systems of the employers and managers in the best possible condition1 and securing to the mind that alertness and vigor which the sharp competition of the times demands4 ,professional ,men4--,looking over a list of eminent divines1 it is surprising how many of them were men of rugged frames and sturdy physique4 ,it required a man with the physical vigor of ,luther to declare he would attend the ,diet of ,worms 8though the devils there were as numerous as the tiles on the houses40 ,how much of the success of ,spurgeon1 and ,beecher1 and ,dr4 ,john ,hall may be fairly ascribed to their splendid outfit of vital organs1 and to the glowing health which each enjoyed4 ,nor were ,phillips ,brooks1 and ,joseph ,cook1 and ,dwight ,l4 ,moody lacking in these physical qualities which count for so much in influencing the minds and hearts of men4 ,these knew nothing of 8blue ,mondays0 or 8ministers' sore throat10 and needed not to be sent abroad by their congregations1 every summer or two1 in order to recruit their health1 and keep them up to their work4 ,by virtue of his profession and because of its onerous and responsible duties1 no one stands more in need of robust health than the physician4 ,called from his bed at all hours of the night1 brought in daily contact with disease1 and that often of a contagious character1 the largest demands are made upon his vital forces4 ,he is expected1 not only to dispense the necessary medicines1 but also to carry comfort and cheer to the bedside of the sick4 ,the very countenance of a healthy1 cheerful physician acts like a medicine4 ,the country practitioner who rides or drives long distances1 over rough roads1 and who often attends to his horse himself1 needs but little further exercise1 and that little should be applied to the least-used muscles1 in order to preserve a well-rounded development4 ,the city physician1 whose coachman relieves him of the exercise of driving and of the care of the horses1 will find a half hour daily1 with pulley-weights1 clubs1 or dumb-bells1 and an occasional visit to a gymnasium conducive to his best physical condition4 ,as a dentist should himself have the best of teeth1 the doctor also should enjoy the most robust health4 ,and what of the legal profession8 ,rufus ,choate inherited a strong1 healthy body1 but took so little care of it1 that1 towards the close of his life1 he was accustomed to say of himself that 8latterly he had worn out his constitution1 and was living on the by-laws40 ,he died at fifty-five1 while his contemporary1 ,daniel ,webster1 who appreciated the importance of keeping his body well toned-up1 and who1 with fishing rod in hand1 found recreation among the streams of his native ,state1 preserved his robust physique and imperial bearing to the allotted three score and ten4 ,lord ,brougham1 as a boy1 was the swiftest runner in his neighborhood4 ,his physical strength and endurance were such that upon one occasion he spoke in ,parliament seven days consecutively4 ,he kept up his activity to the end of his life1 and died at the age of eighty-nine4 ,president ,eliot1 of ,harvard ,college1 who has enjoyed exceptional opportunities for observing the effects of exercise upon young men1 says3 8,a singular notion prevails1 especially in the country1 that it is the feeble1 sickly children who should be sent to school and college1 since they are apparently unfit for hard work4 ,the fact that1 in the history of literature1 a few cases can be pointed out in which genius was lodged in a weak or diseased body1 is sometimes adduced in support of the strange proposition that physical vigor is not necessary for professional men4 ,but all experience contradicts these notions4 ,to attain success and length of service in any of the learned professions1 a vigorous body is well-nigh essential4 ,a busy lawyer1 editor1 minister1 physician1 or teacher has need of greater physical endurance than a farmer1 trader1 manufacturer1 or mechanic4 ,all professional biography teaches that to win lasting distinction in sedentary1 in-door occupations1 which task the brain and the nervous system1 extraordinary toughness of body must accompany extraordinary mental powers40 ,heredity4--,in the matter of bodily health and vigor1 the sins of the parents are visited upon the children4 ,what narrow-mindedness the father displays1 therefore1 in devoting himself so assiduously to business as to neglect his health1 and to entail upon his sons and daughters such a low standard of vitality as to impair their usefulness in life1 and to deprive them of the power to enjoy1 as they should1 the inheritance he hopes to leave them4 ,exercise for the ,stout1 the ,thin1 and the ,old4--,it may seem somewhat paradoxical that the same means that are employed to increase flesh and weight should also be recommended to reduce obesity4 ,there is a difference1 however1 between superfluous fat and solid1 healthy1 active muscle4 ,the ,stout4--,it is a well known fact that persons of moderate weight1 in preparing for some unusual or extraordinary test of strength1 reduce their flesh and toughen their muscles by a course of severe training4 ,it is not an uncommon thing for college crews to reduce their weights1 by a month's training1 twelve pounds per man4 ,a prize fighter will often come down thirty or forty pounds in preparing for a contest4 ,an instance is cited of a student1 who1 after carefully weighing himself1 sat down to a fifty-five pound rowing-weight1 pulled forty-five full strokes a minute for twenty minutes1 then1 with the same clothing as before1 weighed himself1 and found he had lost one pound4 ,many men1 and women1 too1 if persuaded that there was1 at hand1 a convenient and comparatively easy method of ridding themselves of their burden of flesh1 would doubtless avail themselves of it4 ,the following well authenticated cases may be suggestive and helpful4 ,a young lady1 inclined to fleshiness1 by vigorous horseback riding1 reduced her weight twenty-five pounds in one year4 ,a policeman1 whose weight was three hundred and fifteen pounds1 took a position as stoker on a war vessel4 ,the exercise1 coupled with the free perspiration induced by labor in the heated quarters1 lowered his weight to one hundred and eighty-four pounds4 ,a man in middle life1 whose occupation was a sedentary one1 and whose weight1 over three hundred pounds1 was a source of great discomfort1 resolved to try what exercise would do4 ,being much engrossed through the day1 he began by taking long1 brisk walks in the evening4 ,soon he was able to cover five miles at a fairly good pace4 ,whatever the state of the weather1 and however tired he might be with the day's exacting duties1 he suffered nothing to interfere with his evening walk4 ,he gradually increased the pace and the distance1 and1 with little or no change in his diet1 in five months he had taken off ninety pounds4 ,he says that he often perspired so freely that1 in cold weather1 small icicles were formed on the ends of his hair4 ,free perspiration is a necessary element in the rapid reduction of flesh4 ,the fat-producing foods should be avoided as far as possible4 ,while exercise is one of the best means of reducing superfluous fat1 there is no class of persons more loath to take exercise than the obese4 ,the reasons are largely physiological4 ,the greater weight is a burden to carry4 ,the muscular tissues have in part changed to fat1 and are therefore less able to do their work4 ,the action of the lungs and the heart is interfered with by the pressure of the fat1 and the individual quickly becomes exhausted and short of breath4 ,there is the greater demand1 therefore1 on the part of those who incline to obesity1 to exercise with determined persistency and regularity1 in order to reduce their weight4 ,exercises involving quickness of movement1 and a degree of mental activity1 are the best4 ,the ,thin4--,the old proverb says3 8,it is a poor rule that will not work both ways40 ,judged by this standard1 the rule of exercise must be a good one1 for the instances of lean arms and legs filled out1 and of scrawny necks and hollow shoulders made round and plump by exercise1 outnumber the other ten to one4 ,many lean persons1 impressed with the apparent discomfort and inconvenience of obesity1 are content with their slender measure of flesh4 ,this is especially true of men1 who1 as a rule1 have less regard for beauty of form than those of the other sex4 ,they overlook the fact that the man whose bony structure is well overlaid with thick layers of healthy muscular tissue is able not only to accomplish more work1 but to stand greater exposure and endure more hardships than the lean man4 ,his stronger1 heavier muscles will not only carry his greater weight with less effort1 but his larger body will possess a momentum that the other man does not have4 ,in the severe training preceding the inter-collegiate boat races1 while the over fleshy lose their superfluous fat1 the thin gain as rapidly in weight4 ,many lean people whose occupations are of a physical nature do too much1 daily1 in proportion to their strength4 ,mind and body are kept in such a constant state of activity that their energies become exhausted4 ,if such persons will take an occasional rest through the day1 when it is possible so to do1 and will add an hour or more to the period of sleep1 their weight will soon begin to increase4 ,then1 by special exercises aimed at the weak points1 and persistently sustained1 the gain in weight will be that of solid1 healthy1 muscular tissue1 which will not only fill out their leanness1 but will give them power to do more work with less fatigue4 ,a short rest after meals1 with the practice of deep abdominal breathing1 begun1 if need be1 as a special drill1 but ultimately established as a habit1 will go far toward improving the digestion and converting the food into good1 healthy blood1 so indispensable to the growth of every part of the human body4 ,exercises for ,gouty and ,rheumatic ,persons4--,gout and other uric acid conditions1 whether hereditary or acquired1 frequently yield to systematic physical exercises4 ,these conditions are generally the result of indigestion or overfeeding4 ,by exercise1 more oxygen is brought into the circulation of the blood1 and the chemical process is promoted4 ,by free perspiration1 the action of the skin is stimulated1 and the work of the kidneys is lightened4 ,in the case of those afflicted with gout1 special care is needed for a time4 ,a mild form of exercise should be employed at first1 and gradually increased4 ,a free perspiration should be induced daily1 followed by a bath and vigorous rubbing4 ,exercises for the ,dyspeptic4--,if the system has become much weakened by dyspepsia or indigestion1 begin with mild forms of exercise--walking1 bicycling1 golf1 and other out-door sports4 ,for a lack of tone of the abdominal muscles1 swimming in warm weather is found useful4 ,the in-door tank is not quite so good as the stream or surf4 ,if the liver is chiefly at fault1 horseback riding is a capital remedy4 ,gradually introduce more vigorous exercises4 ,daily bathing and rubbing must not be neglected4 ,exercises for the ,development of ,special ,muscles4--,few persons1 even among those who have given considerable attention to physical culture and have spent much time in a gymnasium1 could1 if asked1 tell what special forms of exercise were best calculated to fill out a hollow shoulder or flat chest1 or strengthen weak loins or back4 ,the following suggestions will therefore prove helpful4 ,the different muscles of the human body are so closely interwoven that it is impossible to exercise one without1 at the same time1 giving exercise to another lying contiguous to or co-operating with it4 ,the ,chest4--,while it is important that all the muscles of the body should be exercised1 those that are most closely allied to the vital functions of respiration1 circulation1 and digestion claim the first consideration4 ,breathing ,exercises4--,for the purpose of chest expansion1 nothing can take the place of regular breathing exercises4 ,while respiration is an involuntary act1 yet the manner is1 to some extent1 subject to the control of the will4 ,there are three commonly recognized forms of breathing--the clavicular1 the costal1 and the abdominal4 ,these are not wholly independent1 but overlap each other4 ,clavicular ,breathing4--,place the palms of the hands on the chest1 with the tip of the middle finger resting on the clavicle1 or collar bone4 ,inhale slowly1 directing the breath toward the upper chest4 ,hold the breath a few seconds1 then exhale slowly4 ,repeat ten to fifty times4 ,costal ,breathing4--,this is a fuller and better form of breathing than the clavicular4 ,the lower ribs are more flexible than the upper1 and1 supplemented by the action of the intercostal muscles1 admit of freer movement of the lungs4 ,press the hands against the sides4 ,inhale through the nose1 and inflate the lungs to the fullest4 ,hold the breath as long as convenient4 ,exhale forcibly through the open mouth4 ,repeat five to ten times4 ,repeat1 exhaling slowly through the nostrils4 ,repeat1 exhaling through a small glass or other tube1 with an aperture about the size of an ordinary knitting needle4 ,while the lungs are inflated1 strike the chest gently with closed hands4 ,this will drive the air into the remotest cells4 ,with the lungs filled1 and the arms akimbo1 bend the body at the waist1 forwards1 backwards1 and from side to side1 and return to erect position before exhaling4 ,abdominal ,breathing4--,this is the best method of breathing1 and should be cultivated by all4 ,singers and speakers find in this the fulcrum of their vocal power4 ,the contraction and expansion of the diaphragm1 that wonderful muscular partition1 which separates the thoracic from the abdominal cavity1 affords the largest and freest movement of the lungs1 and1 by its pressure upon the viscera1 repeated with every breath1 it aids greatly in promoting digestion4 ,many persons1 especially women1 do not employ abdominal breathing to the extent they should4 ,some1 indeed1 hardly know its meaning4 ,upon retiring at night1 remove all constricting bands about the waist1 lie upon the back1 and rest the hands upon the abdomen4 ,direct the breath so as to raise the hands4 ,fill the lungs full as possible1 and hold the breath for several seconds4 ,exhale1 letting the hands fall with the outgoing breath4 ,take two or three ordinary breaths1 then repeat1 drawing in the breath slowly through the nostrils1 lock in the breath for a few seconds1 and exhale slowly as before4 ,a better position of the body would probably be secured by folding a comfortable1 spreading it upon the floor1 and lying flat upon the back4 ,heavy pillows and yielding bed-springs crook the body1 and often prevent the best results4 ,the abdominal movement1 in breathing1 is not quite so apparent when standing or sitting1 but if the exercise be taken as frequently as possible1 with the mind directed to the freest diaphragmatic movement1 the habit of full1 deep1 abdominal breathing1 with its numerous attendant advantages1 will soon become established4 ,chest ,muscles4--,not only should the lung cavity be enlarged by breathing exercises1 and by any physical exercise that stimulates respiration1 as steady and protracted running1 but the front chest should be well covered by the pectoral muscles4 ,with the arms at right angles to the body1 and with head thrown back1 so as to face the ceiling1 raise and lower the dumb-bells from twelve to eighteen inches4 ,as strength increases1 increase the weight of the bells and the number of lifts4 ,swinging with the hands upon the horizontal bar is another good exercise4 ,the 8dips0 exercise1 elsewhere referred to1 is also good for the pectorals1 but must not be attempted until after strength has been gained by lighter exercises4 ,the relation of the biceps and triceps to the pectoral muscles is so close that any exercise for the former will be helpful to the latter4 ,respiratory ,exercise1 ,no4 #a4--,with arms at sides and elbows stiff1 raise the hands as high as possible above the head4 ,rise upon the toes at the same time1 so as to give the body the longest possible upward reach4 ,inhale slowly through the nostrils while the arms ascend1 and hold the breath a moment or two1 then exhale1 lower the arms1 and rest back upon the heels4 ,repeat ten to twenty times4 ,it is needless to say that in the in-door exercises1 and especially in the breathing exercises and those which stimulate respiration1 the room should be well ventilated4 ,the head and neck should be held erect1 except where a different position is required4 ,respiratory ,exercise1 ,no4 #b4--,lie flat upon the floor1 face downward1 hands folded upon the back4 ,inflate the lungs and lift the head and shoulders as high as possible1 giving out the breath slowly4 ,repeat several times1 and as strength increases1 oftener4 ,abdominal ,exercise1 ,no4 #a4--,several good exercises for the abdominal muscles are here given1 which can be taken upon rising in the morning and upon retiring at night4 ,with just enough clothing to keep the body from chilling1 lie flat on the back upon a folded comfortable spread upon the floor4 ,without bending the knee1 raise the foot toward the ceiling as far as possible1 then the other foot1 so alternating ten times or oftener4 ,next raise both feet together4 ,while these movements should be brisk1 the limbs should not be allowed to drop back upon the floor1 but the muscles should be kept tense4 ,next1 from the vertical position of the leg1 bend the knee and press it closely upon the abdomen for a moment1 then restore to the vertical position and lower to the floor4 ,alternate the limbs as before1 then take them together4 ,by means of a loop1 or other simple arrangement1 to keep the feet from rising1 lift the head and trunk to a vertical position by contracting the abdominal muscles4 ,this is a severe exercise1 and should not be attempted by those who have any special abdominal weakness4 ,the strain may be relieved1 however1 by propping the head and shoulders with pillows1 so as to make1 with the lower limbs1 an angle of about forty-five degrees4 ,gradually1 as the abdominal muscles increase in strength1 take out one pillow after another1 until able to raise the body from the horizontal position4 ,the latter exercise may be still further graduated by first resting the arms at the sides2 next cross them on the chest1 and then clasp the hands behind the neck before lifting the trunk4 ,in gymnasiums it is not an uncommon thing to see a person with well developed abdominal muscles lift another person lying prostrate across his chest1 and weighing anywhere from one hundred and fifty to two hundred pounds1 by the sheer force of these muscles4 ,abdominal ,exercise1 ,no4 #b4--,sit on a bench or stool1 and with feet under a couch1 or hooked into a strap fastened to the base-board of the room1 with arms folded upon the chest1 bend forward and backward1 as far as possible1 without strain4 ,repeat ten to twenty times4 ,after a few weeks1 increase the bend4 ,abdominal1 ,side1 and ,back ,muscles4--,stand erect with hands on hips4 ,keep head1 neck1 and legs rigid1 and lungs well filled4 ,bend slowly backward and forward several times4 ,bend from side to side4 ,with feet firmly planted1 bend forward1 and revolve the head and trunk to the right1 back1 left1 front1 and assume an erect position4 ,bend forward again1 and reverse the order of movement4 ,repeat several times4 ,next1 stand erect1 with hands firmly planted on hips1 and twist the body from the waist upward1 first to the right as far as possible1 then to the left1 and repeat ten to twenty times4 ,the ,loins4--,the muscles in the small of the back1 running up and down on each side of the spine1 come into play in many forms of manual labor1 and should therefore possess strength and endurance4 ,working with the shovel1 or fork1 or bar1 or saw1 or any exercise requiring a stooping posture1 brings them into action4 ,several of the exercises recommended for the abdominal muscles will prove of advantage here4 ,raising dumb-bells above the head1 first with the left hand1 then with the right1 then with both1 beginning with bells weighing a pound or two1 and each month1 with daily practice1 adding a pound to the weight until it reaches about one-twentieth the weight of the person1 will bring the desired results4 ,running or rapid walking1 with the body erect1 will prove helpful4 ,hopping straight ahead for from five to ten steps on one foot1 then on the other1 and thus alternating for from twenty to one hundred steps1 or more1 will soon beget strength1 and give a firm1 steady carriage4 ,the ,back4--,the muscles of the back1 above the waist line1 participate in nearly all the movements recommended for the chest1 shoulders1 and upper arm1 and do not require special exercises4 ,the ,shoulders4--,to round out hollow shoulders and put muscle on the upper back1 stand erect1 with light dumb-bells1 arms hanging at the sides4 ,without bending the elbow1 keep the arms parallel1 and carry the bells backward and forward as far as possible4 ,hold for a few moments1 and slowly return to the sides4 ,repeat five to ten times4 ,as strength increases1 gradually add to the weight of the bells and the number of lifts1 also endeavor to carry the arms a trifle higher4 ,for developing the muscles of the shoulders1 back1 and wrist1 few exercises are better than light ,indian-clubs4 ,for the outside of the shoulder1 bring the arms to the horizontal1 elbows rigid1 and move the bells up and down through a space of twenty inches4 ,repeat five to ten times4 ,carry to the front and repeat4 ,a few weeks of daily practice should show noticeable results1 and a year of persistent drill will produce a shapely shoulder1 and make it unnecessary for the tailor to pad the coat in order to make it fit4 ,the ,neck4--,the muscles of the neck may best be developed by the use of a strong rubber strap1 about two feet long4 ,attach one end to the door frame1 about the height of the head when standing1 and fasten the other end to a band which loosely encircles the head4 ,the front1 back1 and sides of the neck may all be strengthened and filled out with firm1 shapely muscles1 by changing the position of the body for each change of exercise desired4 ,keep the head firm to resist the pull of the strap4 ,increase the length of the movement and the strength of the pull1 as the muscles grow strong to bear it4 ,the ,upper ,arm4--,the biceps is the large front muscle of the upper arm4 ,it bends the arm and brings the hand toward the shoulder4 ,a large biceps is the envy of many young men who regard it as the criterion of physical strength1 and who often develop it out of all proportion to the rest of the body4 ,it is1 however1 an important muscle1 and should receive due consideration4 ,most persons will find that one arm or one leg or one side is weaker than the other4 ,give to the weaker member much the larger practice until the equilibrium is restored1 then exercise them equally4 ,with dumb-bells1 flat-irons1 window-weights1 or other objects in hand1 slowly bend the arm until the hand almost touches the shoulder1 then slowly lower to position4 ,repeat ten to twenty times4 ,gradually increase the weight and the number of lifts4 ,if pulley-weights are used1 stand so that the outstretched hand barely reaches the handle of the rope4 ,with palms upward1 draw the hand toward the shoulder4 ,slowly relax and repeat4 ,when away from home1 and having no access to anything that may serve as apparatus1 in this1 as in many exercises1 one arm may serve as lever and the other as weight4 ,with the right hand1 grasp firmly the wrist of the left4 ,press down vigorously with the left1 but use enough force to overcome the resistance1 and with the right raise it to the shoulder4 ,after several repetitions1 reverse the hands4 ,some persons ignore the use of all apparatus1 preferring what is known as free gymnastics4 ,this extreme is greatly to be preferred to that of using heavy1 and often dangerous1 appliances4 ,in many exercises1 the weight of the body or its parts affords sufficient resistance to develop the muscles4 ,in other cases1 the imagination supplies the want of resistance1 and1 by due concentration of will1 making one set of muscles pull against another1 the muscles may be given as much work as though actual weight were present4 ,to children and young persons1 light and suitable apparatus will furnish added stimulus and interest4 ,climbing a ladder or rope1 hand over hand1 or lifting the body so that the chin may touch a horizontal bar overhead1 are exercises better suited to later stages of biceps development4 ,to be able to lift the body to the bar with one hand1 three to five times1 should satisfy any reasonable ambition4 ,the triceps are the back and inside muscles of the upper arm1 and contribute much to the shapeliness as well as usefulness of that member4 ,instead of stopping at the shoulder1 as in the biceps exercises1 push the dumb-bells high overhead4 ,any exercise of pushing with the arms is of advantage4 ,stand back about two feet from the door1 grasp the sides of the frame a trifle higher than the shoulders1 and1 rising on the toes1 with head erect1 thrust the body forward4 ,press back until the body again assumes an erect attitude1 and repeat ten to twenty times4 ,the ,forearm4--,many of the exercises for the upper arm and shoulder have a very direct bearing upon the forearm4 ,most of the mechanical occupations requiring the use of axe1 saw1 plane1 hammer1 shovel1 plow1 or any tool or instrument requiring a firm grasp of the hand1 develop these muscles4 ,the lifting of a heavy weight suspended from a bar or handle1 to be grasped by the hands1 produces speedy results1 but must not be attempted until the muscles of the back1 abdomen1 and shoulders have had preparatory training4 ,the ,hand4--,in the exercises already described1 the hand and wrist will have received much valuable training for strength of hold or grip4 ,a firm grasp of the oar1 the bat1 the bar1 or the heavy hammer is apt to leave the hand with an ungainly hook when at rest4 ,counteract by pressing the fingers forcibly against the wall1 or1 in lifting the body from the floor in the triceps exercise1 use only the fingers and thumbs instead of the palm4 ,the wrists may be exercised by twisting the dumb-bells at arm's length in front1 at the side1 and overhead4 ,if the fingers are weak1 train them individually1 beginning with the weakest4 ,always bring up the weakest part first1 and aim to secure and preserve proper symmetry throughout4 ,the pulley-weights are excellent for the purpose4 ,attach a small strap to the handle1 and begin with such weight as will afford exercise but will not overtax the finger4 ,pull ten to thirty times4 ,in the absence of pulley-weights1 lifting1 by a strap1 a box of sand or bricks or any weight that can be gradually increased will serve the purpose4 ,drive a stout nail or screw into the upper part of the door frame4 ,throw the strap over the nail1 and lift the body1 first using two fingers1 then one4 ,trained gymnasts lift the entire weight of the body several times by the little finger alone4 ,the ,thigh4--,fast walking1 running1 jumping1 hopping1 skating1 and dancing are all good for developing the front of the thigh4 ,more rapid development will be secured by standing erect1 slowly bending the knees as if about to sit in a chair4 ,hold the body in that position for several moments1 and slowly rise to an erect posture4 ,repeat ten to twenty times4 ,after two weeks of daily practice1 lower the body until the back part of the thigh rests on the calf4 ,rise slowly as before4 ,repeat ten to twenty times4 ,after a month1 increase the weight by carrying dumb-bells1 bricks1 or other objects in the hands4 ,when this has become easy1 hold one foot front or back1 and have the other leg do the lifting4 ,the under part of the thigh1 in the ordinary occupations and recreations of life1 does not get as much exercise as the front muscles4 ,a slovenly1 shambling gait is characterized by a feebleness of this muscle1 while a strong1 elastic step is accompanied by a well developed under thigh4 ,with knees unbent1 stoop over and try to touch the floor with the fingers1 making five or ten thrusts before assuming an erect attitude4 ,walking or jumping up and down on a plank elevated at an angle of forty-five or fifty degrees with the floor1 with the toes toward the higher end1 is a good exercise for the calves and the under thigh4 ,stand on one foot1 weight the other1 and swing it backward and forward as high as possible4 ,the ,calf4--,climbing up hill1 running on the toes1 hopping long distances on one foot-any one of them1 if persistently followed1 will1 in a short time1 result in strengthening the calf and increasing its size4 ,professor ,maclaren declares that in four months of ,alpine climbing his calves increased from sixteen inches to seventeen and one-quarter1 and his thighs from twenty-three and one-half inches to twenty-five4 ,another exercise1 very simple1 has been found productive of great good4 ,stand erect1 chest out1 shoulders down1 knees stiff1 feet slightly apart1 toes turned outward4 ,raise the heels as high as possible1 throwing the weight of the body upon the toes4 ,repeat at the rate of fifty to seventy times a minute4 ,one minute's work will prove sufficient for the exercise4 ,increase to two1 three1 or four minutes a day for a month4 ,a gentleman1 approaching middle life1 who was not satisfied with a calf that girthed fourteen and one-quarter inches1 in four months1 by this exercise1 added another inch4 ,he devoted fifteen minutes to it1 morning and evening1 and after a time carried a twelve pound weight in each hand4 ,pulley-,weight4--,the uses of the pulley-weight are so numerous and so varied that it constitutes almost a complete gymnasium in itself4 ,one of its prime advantages is1 that by gradually multiplying the number of weights1 it adapts itself nicely to the increasing strength of the individual1 and to the varying powers of the different members of the family4 ,it reaches directly every muscle of the hand1 wrist1 arm1 shoulder1 chest1 abdomen1 back1 and neck4 ,by the use of an extra pulley near the floor1 necessitating a longer rope1 excellent drill of the leg muscles is afforded4 ,by sitting on the floor1 the latter arrangement is converted into a rowing machine1 affording exercise for the arms1 back1 and legs4 ,dumb-,bells4--,these are less expensive but scarcely less valuable than the pulley-weight in the scope and variety of the exercises they afford4 ,they may be of wood or iron1 and should not be heavy4 ,for the average person1 one and one-half pounds1 each1 is a good weight4 ,for children1 one pound is sufficient4 ,a ,home-,made ,gymnasium4--,by a home-made gymnasium is meant the use of such appliances as the ordinary home will furnish1 or as a person1 with a little mechanical skill1 can supply4 ,chair ,exercises4--,a light chair1 grasped firmly by the outer upright supports of the back1 with the two hands1 and swung vigorously around the head ten to twenty times1 first in one direction1 then in the other1 will afford one of the best simple exercises known4 ,it brings into play the muscles of the hands1 arms1 legs1 and many parts of the body1 and if repeated at short intervals will not only increase the respiration and stimulate the circulation1 but will also start the perspiration4 ,the intervals should be occupied with exercises that bring into play other muscles1 as rising on the toes1 stretching the legs1 breathing exercises1 etc4 ,another valuable chair exercise consists in placing two chairs1 front to front or side to side1 with a space between them of about six inches more than the width of the body4 ,place the hands flat on the chairs1 then slip the feet back1 and with the toes resting on the floor and the limbs and body rigid1 lower and raise the body several times4 ,for deepening the chest and strengthening the arms and shoulders1 this will be found an excellent exercise4 ,unless the chair feet are spread1 care must be taken to place the hands well within the edge of the seat1 to prevent the chairs from tipping over4 ,one chair may be used instead of two1 by grasping the sides of the seat firmly and bringing the chest nearly or quite to the front of the seat4 ,door-,jamb ,exercise1 ,no4 #a4--;,a light form of chest and arm exercise may be had by grasping the side jambs of a door-frame1 about as high as the shoulders1 and planting the feet a short distance back4 ,keep the lower limbs and trunk rigid1 the head thrown well back1 and thrust the body backward and forward from ten to twenty times4 ,door-,jamb ,exercise1 ,no4 #b4--;,for those having weak chests and weak arms there is no better exercise than that known as the 8dips10 for which the parallel bars of the regular gymnasium are largely used4 ,an excellent substitute for the bars may be made by boring a hole about two inches in diameter into each side of the door-frame1 about waist high1 and fitting to each hole a strong wooden handle or peg4 ,these should project into the doorway with a space of eighteen to twenty inches between their inner ends in which to stand4 ,the exercise consists in placing the hands on the pegs1 and slowly raising and lowering the body a number of times by the muscles of the arms alone4 ,at first1 some assistance from the toes may be necessary4 ,soon the arms will be able to do the work alone4 ,beginning with five lifts1 the number may be gradually increased to fifty4 ,it is understood that the pegs may be removed when not in use4 ,if the disfigurement of the door-frame between two rooms1 or room and hallway1 is a serious objection1 the jambs of a roomy closet door may be used1 in which case the closing of the door shuts the holes from sight4 ,two high tables1 or a foot rail of a bed and a table1 or box placed firmly upon two chairs--in short1 any two pieces that will afford a lift of the body1 such as that described1 will serve the purpose nearly as well4 ,door-,jamb ,exercise1 ,no4 #c4--;,by fastening two cleats or supports on the inner faces of the door-frame1 with a niche or slot in each1 to support a horizontal bar1 extending across the doorway near the top1 just within reach1 a simple but very valuable piece of apparatus is ready for use4 ,for strengthening the fingers and the grasp of the hands1 as in swinging back and forth by the arms1 and in developing certain arm1 back1 and abdominal muscles1 as in lifting the body so as to touch the chin to the bar1 few exercises are better4 ,the latter was a favorite exercise of ,william ,cullen ,bryant1 and one to which he attached much value4 ,it is attended with some danger1 however1 and should not be attempted without preparatory drill4 ,the sides of the bar1 at the ends where it enters the cleats1 should be slightly flattened1 so as not to turn with the swinging motion of the body4 ,two or three sets of cleats may be used1 adapting the height to different members of the family4 ,,rest ,its ,necessity4--,rest is as necessary as exercise4 ,we cannot be active continually4 ,repose must succeed labor4 ,alfred the ,great is credited with the recommendation that each day be divided into three parts1 eight hours for labor1 eight hours for recreation1 and eight hours for sleep4 ,change of ,employment4--,a change of occupation affords rest4 ,the wood chopper finds relief from his ax by using his saw4 ,a different set of muscles is brought into play4 ,persons might often save themselves from excessive fatigue by the adoption of this principle4 ,when physical labor is made to alternate with mental activity1 the sense of rest is more apparent4 ,sleep4--,the best form of rest is found in sleep4 ,all voluntary activity then ceases4 ,even the involuntary processes of circulation and respiration seem to share in the general restfulness1 for during sleep their action is more tardy1 and1 as a result1 the temperature of the body is somewhat lower4 ,more covering is needed during sleep than during the waking hours4 ,while the body is in action1 the process of pulling down predominates1 but during sleep nutrition goes on1 the wasted tissues are built up1 and we rise refreshed and prepared for the new day's duties4 ,amount of ,sleep4--,all persons do not require the same amount of sleep4 ,it is said that ,frederick the ,great slept only five hours each night4 ,napoleon ,bonaparte could pass days with only a few hours' rest4 ,persons whose labors are mental require more sleep than those who work with their hands4 ,the average person in good health requires eight hours' sleep4 ,children1 invalids1 and the aged need more4 ,those who take less should make a careful study of themselves to ascertain whether they get all the refreshment of mind and body that they need4 ,if sleep is insufficient1 it will show itself sooner or later in general lassitude and weakness4 ,the imperative demands of ,nature are shown in the recorded instances of sailors on war vessels falling asleep on the gun-deck while their ships were in action1 of soldiers falling asleep on the march1 and even persons falling asleep on the rack in the intervals of their torture4 ,position ,while ,sleeping4--,an active1 healthy child will sleep well in almost any position1 but a nervous1 wakeful person1 who is obliged night after night to woo sleep1 must study what conditions are most conducive to its attainment4 ,most persons sleep best on the right side4 ,in this position the stomach is easily emptied1 and the liver does not press upon the heart and stomach4 ,those affected with heart trouble will experience less oppression and distress in this position than by sleeping on either the back or on the left side4 ,the ,pillow4--,a high pillow1 especially if firm and unyielding1 cramps the neck and interferes with respiration and circulation4 ,some writers upon health advocate the use of no pillow1 but most persons1 either from habit or for more substantial reasons1 find a pillow of moderate size to be of advantage4 ,the ,mattress4--,the old-time bed-ticking filled with clean oats straw1 thoroughly shaken up each day1 and renewed once or twice a year1 made a thoroughly comfortable and wholesome bed4 ,in these modern days1 hair1 cotton1 felt1 and corn husk are the substances most commonly employed4 ,a good mattress is neither too soft nor too hard1 but yields to the exterior bony processes of the body without engulfing the sleeper4 ,feathers1 once very widely used1 are now generally condemned by physicians and sanitarians4 ,rest ,during the ,day4--,almost everyone has experienced the invigorating influence of an after-dinner nap during the long days of summer4 ,many persons would accomplish more work by taking a rest of ten or fifteen minutes once or twice a day at all seasons of the year4 ,to women in poor health1 and to those who are overworked1 this suggestion has special application4 ,it not only rests the tired muscles but it soothes the nerves1 and serves as a most refreshing tonic4 ,instead of being a loss of time1 it will prove to be time saved4 ,more actual work1 both of hands and brain1 will be accomplished1 and with less expenditure of vital force4 ,dr4 ,william ,pepper accomplished an immense amount of work with but very little sleep4 ,it was not unusual for him1 when sorely in need of rest1 to break off in the midst of his work1 lie down and immediately go to sleep1 and after five or ten minutes wake up refreshed4 ,,dwellings ,site4--,in the selection of a home1 due regard should be had to the site4 ,high ground is more healthful than that which is low2 a loose1 dry1 sandy1 or gravelly soil is better than one that is wet and clayey4 ,made ground1 as a rule1 is unhealthful1 as it is usually low to begin with1 and is commonly filled up with earth which contains more or less organic matter4 ,soil4--,the interstices of the soil are occupied by air1 or water1 or both4 ,the impurities of the soil mingle with the ground air1 and render it unfit for breathing4 ,when this ground air is forced above the surface by an influx of water or by the pressure of the heavier air above1 much danger lurks in the surface atmosphere4 ,damp cellars and basements should be avoided1 and the upper rooms of the house selected for living and sleeping rooms4 ,careful scientific investigation has established a close connection between cholera1 typhoid fever1 malarial fevers1 and the rise and fall of the water in the soil4 ,dr4 ,henry ,i4 ,bowditch1 of ,boston1 some years ago1 formulated these two propositions3 ,first1 ,a residence in or near a damp soil1 whether that dampness be inherent in the soil itself or caused by percolation from adjacent ponds1 rivers1 meadows1 or springy soils1 is one of the principal causes of consumption in ,massachusetts1 probably in ,new ,england1 and possibly in other portions of the globe4 ,second1 ,consumption can be checked in its career1 and possibly--nay1 probably--prevented in some instances by attention to this law4 ,the truth of these propositions was1 later1 corroborated by ,dr4 ,william ,pepper1 of ,philadelphia1 and by ,dr4 ,buchanan1 of ,england4 ,it is even suspected by certain physicians that some of the prevalent diseases among horses and cattle are due to dampness of the soil4 ,drainage of the ,soil4--,in view of the above facts1 the importance of draining wet soil is obvious4 ,a noted scientist states that ground in which the water is sixteen or more feet below the surface is uniformly healthy2 when it is less than five feet1 it is always unhealthy2 and that a fluctuating level1 especially if the changes are sudden1 is very unhealthy4 ,certain trees and plants1 such as the eucalyptus and the sun-flower1 whose roots absorb a prodigious quantity of water which is given off through the leaves1 are useful in drying wet soils4 ,the close connection between various forms of disease and the condition of the soil has many times been pointed out4 ,some years ago1 the ,british government instituted an examination of the effects of drainage in twenty-four towns4 ,while the results indicate a general diminution of the death-rate1 the deaths from consumption show the greatest reduction4 ,all forms of malarial disease1 fever and ague1 neuralgia1 influenza1 dysentery and other diseases of the bowels are also greatly reduced by draining wet soils4 ,duty of the ,householder4--,it should be the first duty of every householder to secure perfect means for conveying beyond the walls of his domicile everything of a dangerous character that is generated within it1 and to secure his home against the entrance of foul air1 impure water1 or unusual dampness4 ,while the responsibilities of the dweller in the city are shared by the city officials1 in that the city supplies the water and provides the sewer to carry off the waste from the kitchen1 lavatory1 and toilet1 yet the householder needs to see that absolute cleanliness is observed1 that the pipes are regularly flushed1 and the traps kept in good working order1 that no decomposing substances are permitted to give off their poisonous gases in cellar1 alley1 or yard1 and that the cellar and foundation walls are free from excessive moisture4 ,the dweller in the country has the additional responsibility of securing and preserving a pure water supply1 and of providing proper means for the disposal of the waste of the household4 ,dry ,cellars4--,the floor of the cellar should be covered with an impervious concrete4 ,the foundation walls1 especially if built of soft stone1 should be furnished with a course of hydraulic cement or other impervious material1 and the inside surface thoroughly coated with the same4 ,where there is a heater or furnace in the cellar1 the evils of dampness are somewhat reduced during the winter months while the fires are kept going4 ,if the soil is wet or springy1 a drain of ordinary field tile of small size should be laid all around the inside of the cellar walls1 and1 together with the rest of the cellar floor1 should be covered with concrete4 ,kitchen ,drains4--,in many country houses this is the only drain1 and it is often the source of incalculable mischief1 due in most cases to sheer carelessness4 ,the drain pipe need not be large--four inches in diameter is sufficient--but it must be kept free of obstruction1 so that the waste from the kitchen may pass off rapidly1 and no part of it be suffered to lodge1 to decompose1 and to send its death-distilling gases back to the kitchen1 and thence through the other rooms of the house4 ,not only should the outlet of the kitchen drain be kept away from the well or cistern1 but no part of the drain pipe should come within twenty feet of it4 ,the best of pipes and joints1 unless frequently renewed1 are apt to break1 and a very small aperture leading from the drain pipe into the source of supply of drinking water may endanger not only the single household but the entire community4 ,a well of infected water in ,london1 spoken of as 8the ,broad ,street pump10 and famous in the annals of epidemics1 is known to have caused the death of over five hundred people in a single week4 ,drinking ,water4--,so large an amount of sickness has been directly traced to an impure water supply that too much emphasis cannot be placed upon the need of proper precaution4 ,not only should the ground about the top of the well be banked to throw off surface water1 but the upper wall of the well1 for a distance of five or six feet from the surface of the ground1 should be laid in cement1 and the space between the wall and the ground filled in with wet clay well puddled around the curbing4 ,if a gravel seam or loose porous rock lies between the well and the cess-pool1 even when these are a considerable distance apart1 there is absolute danger1 unless the receptacle for the waste products of the household be made thoroughly water-tight4 ,without this precaution1 the well may be safe for a few months or even a year or more1 but sooner or later the foul fecal matter will reach the source of water supply1 carrying with it disease and death4 ,no odor or taste may mark the inflow of polluted matter4 ,some of the most dangerous well-waters are sparkling in appearance and refreshing to the taste4 ,sewage4--,few subjects relating to health are of greater importance than the proper disposal of the refuse and waste matter of the household4 ,even if free from the specific germs of disease1 the organic matters contained in sewage give rise to noxious emanations1 which1 when inhaled1 lower the tone of the system and render it an easy prey to disease4 ,dangers of the ,soil ,pipe4--,it is chiefly through the soil pipe that cess-pool and sewer gas finds its way into the house4 ,the return of these foul emanations is often caused by the force of their own expansion and sometimes by the pressure of the sewer air behind them4 ,the water-traps afford but a slight barrier to their progress4 ,every drain pipe leading to cess-pool or sewer should be connected with a ventilating shaft which will carry the foul vapors above the roof of the house1 and as far away from the windows as possible4 ,the ,medical ,officer for ,edinburgh1 in a recent report1 declared that wherever water-closets had been introduced1 in the course of one year there were double the number of deaths from typhoid and scarlet-fever1 and that any epidemic fever occurring in these houses assumed a character of malignant mortality4 ,disinfectants4--,chemical disinfectants are used by many good housewives1 and are helpful1 but they cannot be wholly relied upon4 ,cleanliness1 ventilation1 and dryness are the natural disinfectants4 ,artificial disinfectants can no more be substituted for them than perfumes can be made to take the place of soap and water4 ,sewer ,gas4--,this poisonous gas is known chiefly by its effect4 ,it frequently passes the water-traps and enters our sleeping and living rooms1 there to do its fatal work4 ,the alternate floods of hot and cold water open the joints of iron pipes1 and allow the gas to escape4 ,leaden gas pipes decay and become perforated1 with the same result4 ,dr4 ,fergus1 in his pamphlet 8,the ,sewage ,question10 says3 8,for some years ,i have insisted on a careful examination of the soil pipes wherever ,i have cases of typhoid or diphtheria1 and in every case where ,i could get this carefully carried out ,i have detected perforated pipes1 or have found sewer air getting into the houses in some other way4 ,in many cases the plumbers have declared pipes to be all right1 which turned out to be very defective when uncovered40 ,water-,traps4--,these are not so effective in preventing the escape of sewer gas as they are considered to be4 ,experiments with glass tubes shaped and arranged just as the ordinary water-traps in sinks and closets are arranged have shown that the light gases pass through by the top of the bend1 and the heavy gases by the bottom4 ,a rush of wind up the mouth of a sewer1 or a heavy dash of rain which fills the sewer and reduces the air space1 so increases the pressure of the gas within the sewer and soil pipe that the ordinary water-traps are not able to resist it4 ,water-traps that are not used for a time become death-traps4 ,the water soon evaporates1 and affords an unobstructed channel for the conveyance of foul gases from cess-pool or sewer to the rooms of the house4 ,houses that are vacated for the summer1 and that are without tenants for a time1 should be thoroughly cleaned and ventilated1 and have all pipes and drains flushed with water before being occupied4 ,size1 ,flow1 and ,fall of ,drain ,pipes4--,the efficiency of a drain or sewer depends upon its capacity1 its slope or incline1 and the velocity of its flow4 ,if the amount of water flowing is proportionate to the size of the conduit1 sewers of different sizes give the same velocity at different inclinations4 ,a ten-foot sewer with a fall of two feet per mile1 a five-foot sewer with a fall of four feet per mile1 a two-foot sewer with a fall of ten feet per mile1 and a one-foot sewer with a fall of twenty feet per mile will have the same velocity provided they are filled in proportion to their capacity4 ,the ten-foot sewer will require one hundred times as much sewage as will the one-foot sewer4 ,if it has less1 the velocity of its stream will be correspondingly diminished4 ,it is especially important1 therefore1 that the size of the conduit be adapted to the volume of the stream1 as well as to the slope or inclination4 ,an experienced engineer gives a velocity of three feet per second as the least that should be allowed for the outlet drain of a house4 ,to secure this flow a four-inch drain should have a minimum inclination of one inch in ninety-two2 a six-inch drain1 one in one hundred and thirty-seven2 a nine-inch drain1 one in two hundred and six2 and to attain the above velocity of three feet per second at these inclinations they must run not less than half full4 ,the great purpose of all modern sewage systems is to carry off all waste matters before they have time to decompose4 ,joints of ,drain ,pipes4--,these should be made so smooth within as not to impede the flow of sewage1 nor become obstructed by catching thread1 strings1 hair1 and other floating substances4 ,they should be so tight as absolutely to prevent any leakage of either fluid or gaseous matter1 and render impossible the entrance of the small filaments of the roots of trees growing along their course4 ,they should be supported on solid pillars of brick or stone1 and not spiked to cellar walls where a slight settling will force the joints and cause a leak4 ,they should be so firmly supported at every point that after the joints have been cemented no possible change of direction or slope of pipe can occur4 ,any such change is sure to work disaster4 ,sewer ,ventilation4--,no sewer is safe that does not have a free current of air passing through it4 ,motion and aeration are the safeguards against infection4 ,sewers should be constructed so as to secure a constant flow1 with no sharp angles or short turns to impede its progress1 and with frequent vents leading to the surface of the street4 ,thus diluted1 the sewer gas becomes harmless1 the pressure in the conduits is relieved1 and the danger of the gas forcing its way through the water-traps into the living and sleeping rooms of our homes is avoided4 ,location of ,closet4--,the water closet should be so placed as to have an exterior window1 by means of which it may be fully ventilated4 ,under no circumstances should the closet open directly into the bedroom4 ,when entered from the hallway or landing1 the conditions may be improved by cutting off half of the space as a vestibule or outer apartment1 thus preventing any foul odors from reaching the sleeping rooms4 ,for reasons of convenience as well as of health the bath-room and lavatory should be separate from the water closet4 ,disposal of ,garbage4--,in cities1 the public authorities collect and dispose of the solid waste of the kitchen4 ,in the country1 and wherever chickens1 cows1 or pigs are kept1 these waste substances may be utilized4 ,some private families burn them4 ,where this cannot be done they should be removed from the dwelling far enough to prevent their decomposition from giving rise to any unpleasant or unwholesome odors4 ,no compost heap should be maintained within one hundred yards of a dwelling4 ,dry ,earth ,closet4--,this system of disposing of the waste matter of the household is not so well known in the ,united ,states as it is in ,england1 where it has been in successful use for many years4 ,the best apparatus is that invented by ,rev4 ,henry ,moule1 an ,english clergyman4 ,the following claims are made for it1 and they are supported by the best authorities3 #a4 ,it furnishes a comfortable closet on any floor of the house1 and it may be supplied with earth and cleaned of its deposits by the servants without the intervention or knowledge of any member of the household4 #b4 ,it furnishes a portable commode in any dressing-room1 bedroom1 or closet1 the care of which is no more disagreeable than that of an ordinary fireplace4 #c4 ,it affords appliances for the use of immovable invalids which entirely remove the distressing accompaniments of their care4 #d4 ,it provides for the complete and effectual removal of all liquid waste of sleeping-rooms and kitchen4 #e4 ,it completely suppresses the odors which1 despite the comfort and elegance of modern living1 still hang about cesspools and privy-vaults1 and attend the removal of their contents4 ,the expense is trifling as compared with that of water sewerage4 ,the care and attention needed is somewhat greater1 and this probably accounts for the limited use of the system in this country4 ,in country houses1 and in small towns and villages where the facilities of a system of public sewerage are not to be had1 it would seem that the advantages of the earth-closet system would commend it to general favor4 ,the earth-closet is a mechanical contrivance attached to the ordinary seat1 for measuring out and discharging into the vault or pan below a sufficient quantity of sifted dry earth to entirely cover the solid ordure and to absorb the urine4 ,the earth is discharged by an ordinary chain or wire-pull1 similar to that used in the water-closet4 ,the vault or pan beneath the seat is so arranged that the accumulation may be readily removed4 ,in a small family once in two or three weeks is often enough to empty the pan or drawer unless it is small4 ,the entire apparatus need not cover more than two feet square by three feet high4 ,it is estimated that our present wasteful method of disposing of the night-soil occasions an annual money loss to the country of over #ajj1jjj1jjj4 ,when the economic value of human excreta becomes as well known in the ,united ,states as it is in ,china and ,japan we will cease to cast it into the sea4 ,a ,truthful ,picture4--,any one who has lived among or mingled much with people in the country and in hamlets and villages will recognize the truthfulness of the following picture as presented by ,george ,e4 ,waring1 ,jr41 in 8,how to ,drain a ,house40 ,he says3 8,let us see what chance a woman living in the country has to escape the direst evils that #8delicate health' has in store for its victims4 ,the privy stands perhaps at the bottom of the garden1 fifty yards from the house1 approached by a walk bordered by long grass1 which is always wet except during the sunny part of the day1 overhung by shrubbery and vines1 which are often dripping with wet4 ,in winter1 snow-drifts block the way1 and during rain there is no shelter from any side4 ,the house itself is fearfully cold1 if not drifted half-full with snow or flooded with rain4 8,a woman who is comfortably housed during stormy weather will1 if it is possible1 postpone for days together the dreadful necessity for exposure that such conditions imply4 ,if the walk is exposed to a neighboring workshop window1 the visit will probably be put off until dark4 ,in either case1 no amount of reasoning will convince a woman that it is her duty1 for the sake of preventing troubles of which she is yet ignorant1 to expose herself to the danger1 the discomfort1 and the annoyance that regularity under such circumstances implies4 8,i pass over now the barbarous foulness and the stifling odor of the privy-vault4 ,it is only as an unavoidable evil that these have been tolerated2 but ,i cannot too strongly urge attention to the point taken above1 and insist on the fact that every consideration of humanity1 and of the welfare not only of your own families1 but of the whole community1 demands a speedy reform of this abuse4 99 99 99 ,i make no apology for calling the attention of women themselves to this important matter1 believing that they will universally concede that1 however much of elegance and comfort may surround them in the appointments of their homes1 their mode of life is neither decent1 civilized1 nor safe1 unless they are provided with the conveniences that the water-closet and the earth-closet alone make possible40 ,woman's ,part in ,sanitation4--,some years ago1 ,dr4 ,b4 ,w4 ,richardson1 then president of the ,british ,medical ,association1 said3 8,i want strongly to enforce that it is the women on whom full sanitary light requires to fall4 ,health in the home is health everywhere2 elsewhere it has no abiding place4 ,i have been brought indeed by experience to the conclusion that the whole future progress of the sanitary movement rests for permanent and executive support on the women of the country4 ,when1 as a physician1 ,i enter a house where there is a contagious disease1 ,i am1 of course1 primarily impressed by the type of the disease1 and the age1 strength1 and condition of the sick person4 ,from the observations made on these points1 ,i form a judgment of the possible course and termination of the disease2 and1 at one time1 ,i should have thought such observations sufficient4 ,a glance at the appointments and arrangements and management of the house is now necessary to make perfect the judgment4 ,the men of the house come and go2 know little of the ins and outs of anything domestic2 are guided by what they are told2 and are practically of no assistance whatever4 ,the women are conversant with every nook of the dwelling1 from basement to roof2 and on their knowledge1 wisdom1 and skill1 the physician rests his hopes40 ,materials of the ,dwelling4--,no material is so dry and healthful as wood4 ,where the dangers of fire preclude the use of this material1 as in close and compact cities and towns1 and where brick and stone must be employed1 such houses may1 with very slight additional expense1 be rendered comparatively dry4 ,ordinary bricks absorb a great deal of moisture1 and carry dampness from cellar to attic4 ,soft building stone is nearly as bad4 ,the use of a double course of vitrified brick on a thick layer of the best cement just above the foundation wall1 or ground line1 will prevent the dampness of the soil from being carried up through the walls4 ,the outside dampness from rains and sleet may also be corrected by the use of thick studding against the walls on the inside to support the plastering4 ,this leaves an inch or two of space between the outer wall and the plastering1 through which the air can circulate1 and thus preserve the inner walls of the dwelling from dampness4 ,lighting4--,the ,italians have a proverb1 8,when you let the sunshine in you drive the doctor out40 ,a house should be constructed so as to admit an abundance of light4 ,architects1 and builders1 too1 often undervalue the health-giving properties of sunshine1 or sacrifice them to other considerations4 ,even the mistress of the house1 whose first thought should be the health of herself and that of her children1 frequently shuts out the sunshine to save her carpets and furniture4 ,it is better to have the roses on the children's cheeks than on the carpets4 ,trees should not be planted so close to a house as to obstruct the free ingress of light and air4 ,if the walls are damp1 the tree's shade will help to preserve the dampness4 ,numerous instances are recorded of the deaths of persons clearly traced to the damp walls1 moss-covered roofs1 and general unhealthfulness arising from the close proximity of dense trees which overhung the dwelling and shut out the sunlight4 ,when the sad truth was at last discovered1 and the trees were removed1 the houses which1 before1 were seldom free from sickness and sorrow1 became wholesome and cheerful4 ,warming4--,the subjects of warmth and ventilation are so closely related that they will necessarily overlap in their treatment4 ,in point of importance probably no two subjects have a larger bearing upon health4 ,no scheme has yet been devised by which satisfactory means of heating and ventilation are combined with money-saving4 ,for purposes of ventilation1 the old-time open hearth was without a rival4 ,but while the faces of our grandparents were roasted1 successive chills chased up their backs4 ,in these days of scarcity of fuel1 the open hearth is the rich man's luxury4 ,most houses throughout the country are still warmed by stoves4 ,in cities and towns1 dwelling houses are generally warmed by the hot-air furnaces1 while many of the larger establishments--stores1 offices1 hotels1 banks1 apartment houses--are supplied with steam heat4 ,an important consideration in all cases of hot-air heating is that the air be taken from the outside through a conduit instead of using the air from the cellar1 as is too frequently done4 ,in some cities and suburban towns1 pure air is brought into the cellar through a conduit where it passes through a box in which it is heated by steam pipes1 the steam being brought from a central plant which supplies several hundred houses4 ,the air when heated passes through flues to the several rooms of the dwelling1 and is turned on and off by registers in the usual way4 ,this system avoids all dirt of coal and ashes1 and all care of fires1 and is much to be commended4 ,uniform ,temperature4--,in all schemes for the warming of houses1 it is important to keep the entire building at a uniform1 comfortable temperature4 ,in dwellings1 the halls and living rooms should be so evenly warmed that no sensation of chilliness is felt in passing from one room into another4 ,this1 in itself1 costs much fuel1 and when there is added the further cost of heating the fresh air which is necessary to supply the place of that which has become vitiated by use1 the truth of the proposition that suitable heating and ventilation are costly becomes apparent4 ,those who live in warm1 close1 ill-ventilated rooms are much more subject to colds from exposure to draughts and cold air than those who dwell in a pure atmosphere of moderate temperature4 ,this being the case1 persons should not accustom themselves to a higher temperature than is barely necessary for comfort4 ,some persons are most comfortable with a room temperature in winter of #fh or #fi ,fahrenheit4 ,others require a temperature of #gj or #ga4 ,invalids1 infants1 and old persons1 whose vitality is low1 require a higher temperature than those in the full vigor of life4 ,ventilation4--,the importance of breathing pure air was fully discussed in a previous chapter4 ,the best methods of securing it will be considered here4 ,air1 when heated1 becomes lighter and rises4 ,cool air1 when it enters a warm room1 sinks to the bottom4 ,the cooler and purer air of a room is1 therefore1 always found nearest the floor4 ,although the carbonic acid given out by the lungs is heavier than an equal quantity of atmospheric air1 yet1 by the operation of the law of diffusion1 it commingles with the other gases1 and is found in greatest quantity near the ceiling4 ,doors and windows are the means commonly employed for ventilation2 transoms and special ventilating flues are used to some extent4 ,where large numbers of people are congregated together for several hours at a time1 as in churches1 theatres1 and public halls1 proper ventilation becomes a matter of extreme importance4 ,if1 in such cases1 doors and windows alone are depended upon1 the results are never satisfactory4 ,those nearest the windows are made uncomfortable by the chilling drafts1 while the persons in the middle of the room experience very little relief from the stifling atmosphere4 ,in the construction of such buildings suitable provision should be made in floor1 side-wall1 and ceiling for an ample supply of pure air1 without a conscious current or other annoyance to the audience4 ,in school houses1 where children are confined for long periods1 and where their physical growth and mental activity demand the purest air1 neglect of proper means of ventilation on the part of school directors and trustees is little short of criminal4 ,in the home the subject of ventilation during the day time is a simple matter4 ,the frequent opening of outer doors and of inner doors1 with the occasional lowering of the upper sash of the window1 will furnish an abundant supply of pure air4 ,the ventilation of the sleeping room is not always so simple1 especially where privacy demands the bolting of the chamber door4 ,the diminished vitality of the individual during sleep requires that there shall be no draft over his bed4 ,if there be but a single window1 place the bed so as to escape the draft4 ,lower the upper sash about two inches4 ,if there be two sleepers in the room lower it three inches4 ,raise the lower sash an inch or two4 ,this gives three air spaces1 top1 bottom1 and in the middle where the two sashes overlap4 ,a thin board placed on edge in the window ledge1 and fitting inside the window strip1 will throw the current of air upward1 and when the wind is strong1 will prevent a draft4 ,a transom over the door stimulates a gentle current of air1 and is of great advantage4 ,in some families1 where privacy permits1 the door is left slightly ajar at night4 ,this1 with a slight opening of an outer window1 will secure ample ventilation4 ,air ,currents4--,a current of two feet per second is scarcely perceptible2 of three feet is quite noticeable2 of five feet is a positive draft4 ,in introducing fresh air into a room the current should nowhere exceed two feet per second at the point of entrance4 ,individual ,requirements of ,air4--,each adult person requires three thousand cubic feet of air per hour4 ,this will demand an opening or place of entrance equal to twenty-four square inches1 and an equal amount of space for the foul air to escape4 ,an opening four by six inches will give much more air than one twelve by two inches by reason of the smaller friction upon the sides4 ,ventilation through a single pipe or aperture is more effective than that through several apertures of equal aggregate area4 ,stairs4--,many persons1 especially women1 who1 as a rule1 do more stair climbing than men1 find it very exhausting4 ,some stairs are easier to mount than others4 ,in the construction of stairways1 architects and builders should reduce the labor to the minimum4 ,the wants of a certain invalid necessitated a constant going up and down stairs4 ,the successive nurses were wont to remark1 8,i never saw1 before1 such an easy flight of stairs40 ,the exact measurements of this stairway are3 seven and one-eighth inches rise2 eleven and one-half inches depth1 or space from the front edge to the back part of each step4 ,there is a landing near the middle4 ,a landing gives the climber an opportunity to get a full breath1 and greatly reduces the effort of mounting4 ,,popular ,,hand-,,books ,illustration ,some books are designed for entertainment1 others for information4 ,this series combines both features4 ,the information is not only complete and reliable1 it is compact and readable4 ,in this busy1 bustling age it is required that the information which books contain shall be ready to hand and be presented in the clearest and briefest manner possible4 ,these volumes are replete with valuable information1 compact in form and unequalled in point of merit and cheapness4 ,they are the latest as well as the best books on the subjects of which they treat4 ,no one who wishes to have a fund of general information or who has the desire for self-improvement can afford to be without them4 ,they are #f x #d inches in size1 well printed on good paper1 handsomely bound in green cloth1 with a heavy paper wrapper to match4 ,cloth1 each #ej cents ,,the ,,penn ,,publishing ,,company #ibc ,arch ,street1 ,philadelphia ,,etiquette ,by ,agnes ,h4 ,morton ,there is no passport to good society like good manners4 ,even though one possess wealth and intelligence1 his success in life may be marred by ignorance of social customs4 ,a perusal of this book will prevent such blunders4 ,it is a book for everybody1 for the social leaders as well as for those less ambitious4 ,the subject is presented in a bright and interesting manner1 and represents the latest vogue4 ,,letter ,,writing ,by ,agnes ,h4 ,morton ,why do most persons dislike to write letters8 ,is it not because they cannot say the right thing in the right place8 ,this admirable book not only shows by numerous examples just what kind of letters to write1 but by directions and suggestions enables the reader to become an accomplished original letter writer4 ,there are forms for all kinds of business and social letters1 including invitations1 acceptances1 letters of sympathy1 congratulations1 and love letters4 ,,quotations ,by ,agnes ,h4 ,morton ,a clever compilation of pithy quotations1 selected from a great variety of sources1 and alphabetically arranged according to the sentiment4 ,in addition to all the popular quotations in current use1 it contains many rare bits of prose and verse not generally found in similar collections4 ,one important feature of the book is found in the characteristic lines from well known authors1 in which the familiar sayings are credited to their original sources4 ,,epitaphs ,by ,frederic ,w4 ,unger ,even death has its humorous side4 ,there are said to be 8sermons in stones10 but when they are tombstones there is many a smile mixed with the moral4 ,usually churchyard humor is all the more delightful because it is unconscious1 but there are times when it is intentional and none the less amusing4 ,of epitaphs1 old and new1 this book contains the best4 ,it is full of quaint bits of obituary fancy1 with a touch of the gruesome here and there for a relish4 ,,proverbs ,by ,john ,h4 ,bechtel ,the genius1 wit1 and spirit of a nation are discovered in its proverbs1 and the condensed wisdom of all ages and all nations is embodied in them4 ,a good proverb that fits the case is often a convincing argument4 ,this volume contains a representative collection of proverbs1 old and new1 and the indexes1 topical and alphabetical1 enable one to find readily just what he requires4 ,,things ,,worth ,,knowing ,by ,john ,h4 ,bechtel ,can you name the coldest place in the ,united ,states or tell what year had #dde days8 ,do you know how soon the coal fields of the world are likely to be exhausted1 or how the speed of a moving train may be told8 ,what should you do first if you got a cinder in your eye1 or your neighbor's baby swallowed a pin8 ,this unique1 up-to-date book answers thousands of just such interesting and useful questions4 ,a ,,dictionary ,,of ,,mythology ,by ,john ,h4 ,bechtel ,most of us dislike to look up a mythological subject because of the time required4 ,this book remedies that difficulty because in it can be found at a glance just what is wanted4 ,it is comprehensive1 convenient1 condensed1 and the information is presented in such an interesting manner that when once read it will always be remembered4 ,a distinctive feature of the book is the pronunciation of the proper names1 something found in few other works4 ,,slips ,,of ,,speech ,by ,john ,h4 ,bechtel ,who does not make them8 ,the best of us do4 ,why not avoid them8 ,any one inspired with the spirit of self-improvement may readily do so4 ,no necessity for studying rules of grammar or rhetoric when this book may be had4 ,it teaches both without the study of either4 ,it is a counsellor1 a critic1 a companion1 and a guide1 and is written in a most entertaining and chatty style4 ,,handbook ,,of ,,pronunciation ,by ,john ,h4 ,bechtel ,what is more disagreeable than a faulty pronunciation8 ,no other defect so clearly shows a lack of culture4 ,this book contains over #e1jjj words on which most of us are apt to trip4 ,they are here pronounced in the clearest and simplest manner1 and according to the best authority4 ,it is more readily consulted than a dictionary1 and is just as reliable4 ,,practical ,,synonyms ,by ,john ,h4 ,bechtel ,a new word is a new tool4 ,this book will not only enlarge your vocabulary1 but will show you how to express the exact shade of meaning you have in mind1 and will cultivate a more precise habit of thought and speech4 ,it will be found invaluable to busy journalists1 merchants1 lawyers1 or clergymen1 and as an aid to teachers no less than to the boys and girls under their care4 ,,after-,,dinner ,,stories ,by ,john ,harrison ,the dinner itself may be ever so good1 and yet prove a failure if there is no mirth to enliven the company4 ,nothing adds so much zest to an occasion of this kind as a good story well told4 ,here are hundreds of the latest1 best1 brightest1 and most catchy stories1 all of them short and pithy1 and so easy to remember that anyone can tell them successfully4 ,there are also a number of selected toasts suitable to all occasions4 ,,toasts ,by ,william ,pittenger ,most men dread being called upon to respond to a toast or to make an address4 ,what would you not give for the ability to be rid of this embarrassment8 ,no need to give much when you can learn the art from this little book4 ,it will tell you how to do it2 not only that1 but by example it will show the way4 ,it is valuable not alone to the novice1 but to the experienced speaker1 who will gather from it many suggestions4 ,,the ,,debater',s ,,treasury ,by ,william ,pittenger ,there is no greater ability than the power of skillful and forcible debate1 and no accomplishment more readily acquired if the person is properly directed4 ,in this little volume are directions for organizing and conducting debating societies and practical suggestions for all who desire to discuss questions in public4 ,there is also a list of over #bjj questions for debate1 with arguments both affirmative and negative4 ,,punctuation ,by ,paul ,allardyce ,few persons can punctuate properly2 to avoid mistakes many do not punctuate at all4 ,a perusal of this book will remove all difficulties and make all points clear4 ,the rules are plainly stated and freely illustrated1 thus furnishing a most useful volume4 ,the author is everywhere recognized as the leading authority upon the subject1 and what he has to say is practical1 concise1 and comprehensive4 ,,oratory ,by ,henry ,ward ,beecher ,few men ever enjoyed a wider experience or achieved a higher reputation in public speaking than ,mr4 ,beecher4 ,what he has to say on this subject was born of experience1 and his own inimitable style was at once both statement and illustration of his theme4 ,this volume is a unique and masterly treatise on the fundamental principles of true oratory4 ,,conversation ,by ,j4 ,p4 ,mahaffy ,some people are accused of talking too much4 ,but no one is ever taken to task for talking too well4 ,of all the accomplishments of modern society1 that of being an agreeable conversationalist holds first place4 ,nothing is more delightful or valuable4 ,to suggest what to say1 just how and when to say it1 is the general aim of this work1 and it succeeds most admirably in its purpose4 ,,reading ,,as ,a ,,fine ,,art ,by ,ernest ,legouv ,the ability to read aloud well1 whether at the fireside or on the public platform1 is a fine art4 ,the directions and suggestions contained in this work of standard authority will go far toward the attainment of this charming accomplishment4 ,the work is especially recommended to teachers and others interested in the instruction of public school pupils4 ,,conundrums ,by ,dean ,rivers ,conundrums sharpen our wits and lead us to think quickly4 ,they are also a source of infinite amusement and pleasure1 whiling away tedious hours and putting everyone in good humor4 ,this book contains an excellent collection of over a thousand of the latest1 brightest1 and most up-to-date conundrums1 to which are added many ,biblical1 poetical1 and ,french conundrums4 ,,magic ,by ,ellis ,stanyon ,there is no more delightful form of entertainment than that afforded by the performances of a magician4 ,mysterious as these performances appear1 they may be very readily learned if carefully explained4 ,this book embraces full and detailed descriptions of all the well known tricks with coins1 handkerchiefs1 hats1 flowers1 and cards1 together with a number of novelties not previously produced or explained4 ,fully illustrated4 ,,hypnotism ,by ,edward ,h4 ,eldridge1 ,a4 ,m4 ,there is no more popular or interesting form of entertainment than hypnotic exhibitions1 and everyone would like to know how to hypnotize4 ,by following the simple and concise instructions contained in this complete manual anyone may1 with a little practice1 readily learn how to exercise this unique and strange power4 ,,whist ,by ,cavendish ,twenty-third ,edition 8,according to ,cavendish0 is now almost as familiar an expression as 8according to ,hoyle40 ,no whist player1 whether a novice or an expert1 can afford to be without the aid and support of ,cavendish4 ,no household in which the game is played is complete without a copy of this book4 ,this edition contains all of the matter found in the ,english publication and at one-fourth the cost4 ,,parlor ,,games ,by ,helen ,e4 ,hollister 8,what shall we do to amuse ourselves and our friends80 is a question frequently propounded on rainy days and long winter evenings4 ,this volume most happily answers this question1 as it contains a splendid collection of all kinds of games for amusement1 entertainment1 and instruction4 ,the games are adapted to both old and young1 and all classes will find them both profitable and interesting4 ,,astronomy3 ,the ,sun and ,his ,family ,by ,julia ,mac,nair ,wright ,can you tell what causes day and night1 seasons and years1 tides and eclipses8 ,why is the sky blue and ,mars red8 ,what are meteors and shooting stars8 ,these and a thousand other questions are answered in a most fascinating way in this highly interesting volume4 ,few books contain as much valuable material so pleasantly packed in so small a space4 ,illustrated4 ,,botany3 ,the ,story of ,plant ,life ,by ,julia ,mac,nair ,wright ,the scientific study of ,botany made as interesting as a fairy tale4 ,it is better reading than such tales1 because of the profit4 ,each chapter is devoted to the month of the year in which plants of that month are in evidence4 ,not only is the subject treated with accuracy1 but there is given much practical information as to the care and treatment of plants and flowers4 ,illustrated4 ,,flowers3 ,how to ,grow ,them ,by ,eben ,e4 ,rexford ,every woman loves flowers1 but few succeed in growing them4 ,with the help so clearly given in this book no one need fail4 ,it treats mainly of in-door flowers and plants--those for window gardening2 all about their selection1 care1 soil1 air1 light1 warmth1 etc4 ,the chapter on table decoration alone is worth the price of the book4 ,while the subject of flowers is quite thoroughly covered1 the style used is plain1 simple1 and free from all technicalities4 ,,dancing ,by ,marguerite ,wilson ,a complete instructor1 beginning with the first positions and steps and leading up to the square and round dances4 ,it contains a full list of calls for all of the square dances1 and the appropriate music for each figure1 the etiquette of the dances1 and #ajj figures for the ,german4 ,it is unusually well illustrated by a large number of original drawings4 ,without doubt the best book on the subject4 ,,astrology ,by ,m4 ,m4 ,macgregor ,if you wish to obtain a horoscope of your entire life1 or if you would like to know in what business or profession you will best succeed1 what friends you should make1 whom you should marry1 the kind of a person to choose for a business partner1 or the time of the month in which to begin an enterprise1 you will find these and hundreds of other vital questions solved in this book by the science of ,astrology4 ,,graphology3 ,how to ,read ,character from ,handwriting ,by ,clifford ,howard ,do you know that every time you write five or six lines your furnish a complete record of your character8 ,anyone who understands ,graphology can tell by simply examining your handwriting just what sort of a person you are4 ,there is no method of character reading that is more interesting1 more trustworthy1 and more valuable than that of ,graphology1 and it is the aim of this volume to enable anyone to become a master of this most fascinating art4 ,,practical ,,palmistry ,by ,henry ,frith ,the hand shows the man1 but many who believe in palmistry have found no ready access to its principles4 ,this little guide to it is complete1 trustworthy1 and yet simple in arrangement4 ,with this book and a little practice anyone may read character surely1 recall past events1 and forecast the future4 ,fully illustrated4 ,,civics3 ,what ,every ,citizen ,should ,know ,by ,george ,lewis ,this book answers a multitude of questions of interest to everyone4 ,it gives intelligent1 concise1 and complete information on such topics as the ,monroe ,doctrine1 ,behring ,sea ,controversy1 ,extradition ,treaties1 ,basis of ,taxation1 and fully explains the meaning of ,habeas ,corpus1 ,free ,coinage1 ,civil ,service1 ,australian ,ballot1 and a great number of other equally interesting subjects4 ,,law1 ,,and ,,how ,,to ,,keep ,,out ,,of ,,it ,by ,paschal ,h4 ,coggins1 ,esq4 ,most legal difficulties arise from ignorance of the minor points of law4 ,this book furnishes to the busy man and woman knowledge of just such points as are most likely to arise in every-day affairs1 and thus protects them against mental worry and financial loss4 ,not only is this information liberally given1 but every point is so explained and illustrated that the reader will not only understand the law on the subject1 but cannot fail to remember it4 ,,classical ,,dictionary ,by ,edward ,s4 ,ellis1 ,a4 ,m4 ,all literature abounds in classical allusions1 but many do not understand their meaning4 ,the force of an argument or the beauty of an illustration is therefore often lost4 ,to avoid this1 everyone should have at hand a complete dictionary such as this4 ,it contains all the classical allusions worth knowing1 and they are so ready of access as to require little or no time in looking up4 ,,plutarch',s ,,lives ,by ,edward ,s4 ,ellis1 ,a4 ,m4 ,plutarch was the most famous biographer and one of the most delightful essayists who ever lived4 ,to him we are indebted for an intimate acquaintance with many famous ,greeks and ,romans who made history and who still live4 ,this book is a condensed form of the original 8,lives40 ,all the personages likely to be inquired about are mentioned1 and what is told of them is just what one most wishes to know4 99 99 99 99 99 ,transcriber's ,notes3 ,italic text is denoted by underscores and bold text by equal signs4 ,the format of the chapter titles has been regularised4 ,obvious printing mistakes have been corrected4 ,variations in spelling remain as in the original unless noted below4 ,page #hf1 8with0 changed to 8,with0 78,with this system in general074 ,page #abe1 8encouragment0 changed to 8encouragement40 ,page #ace1 8skilful0 changed do 8skillful40 ,popular ,hand-books1 page #h1 8nteresting0 changed to 8interesting40 ,popular ,hand-books1 page #aj1 8german0 changed to 8,german40