A Happy Mother.A Happy Mother.
healthy and strong, engage in the reproductive act, the wife will conceive. When one of the sperm cells of the husband unites with the germ cell or egg of the wife, conception or impregnation takes place. This is the beginning of life, the creative moment of a new life, a new being. It is at this creative moment that an immortal soul is started upon its eternal voyage, nine months before it makes its visible appearance in the world.
All life begins with a cell.—Every living being begins life as a single cell of protoplasm. The cell from which a child is formed is produced by the union of two cells, the germ cell of the mother and the sperm cell of the father. The germ cell is much larger than the sperm cell. At the point where the sperm cell enters the ovum a new cell is formed. This new cell is the beginning of a new life and is called the embryo. The embryo receives its nourishment for several days from the food material stored up in the ovum.
When the sperm cell fuses with this minute ovum, 1-120th of an inch in diameter, the ovum becomes attached to the velvety inner surface of the womb. At this point of the womb the mucous membrane begins a rapid growth and in a very few hours has enveloped the ovum.
What takes place the first twenty-four hours.—In the rapidly growing ovum marvelous processes aregoing on. In part the physical processes have been studied. The vital and psychical processes that are taking place, far more wonderful than the physical, cannot be understood or comprehended by mortal man. So rapidly has the embryonic cell divided itself into two cells, these two into four cells, and these into eight, then into sixteen, until many thousand cells have been produced in the first twenty-four hours.
The first thirty days.—During the next thirty days this multiplication of cells by division goes on rapidly. The embryo is now receiving life, air, water and nourishment from the mother through the rudimentary beginning of the placenta. The placenta when developed is a membrane composed largely of blood vessels, entirely surrounding the embryo and is attached to the womb near the top. At this point the umbilical cord, which connects with the child at a point called the navel, merges into and becomes a part of the placenta. These thousands of cells, under the control of some invisible agency or law within the mother and the embryo, begin to arrange themselves in layers and groups. In this way the rudimentary organs one by one, step by step, begin to form. At the end of the first thirty days the embryo is about one inch long and one-fourth of an inch in diameter. At this time it has no resemblance to a human being. Separate from all connection with the mother, noscientist could tell whether it is the embryo of a rat, a rabbit, a dog or a human being. It is this resident physical, mental and soul-life received from its parents that will determine for it a human body.
The second thirty days.—During the next thirty days, new cells will be produced rapidly, new organs will be started, other organs will take on more definite form and the embryo will be many times larger and will have a very distinct resemblance to a human being. During the latter part of the second month this human embryo will possess a very distinct appendage resembling a tail; the neck will be nearly as large around as the body; the arms and legs, fingers and toes, ears, eyes, nose and mouth will all be quite distinct, and the head will appear overgrown. The embryo at the close of the second month will be about four inches in length and one and one-half inches in diameter.
The relations between the mother and the embryo.—The little embryo has projecting from its body, at the point called the navel, a large cord, larger around than one of its legs. This cord is called the umbilical cord and connects the embryo with the upper part of the womb. Here the cord seems to branch out and to form a rather thick membrane which entirely surrounds the embryo. Where the umbilical cord connects with the womb there are thousands ofsmall blood vessels. Here the blood of the mother bathes the blood vessels of the umbilical cord. In this way the embryo absorbs from the mother’s blood the materials from which its bones, muscles, brain, nerves and spinal cord are built. In this way the blood of the mother furnishes her forming child pure oxygen. In this way also the mother is furnishing the embryo with life—physical, mental and spirit life. Here, too, she gives it joyous or sorrowful thoughts, a good or bad disposition, a frail or strong constitution, mental brilliancy or mental dullness, and influences its character in many ways before it sees the light of day.
The order of special maternal attention.—During the first three and four months the mother should breathe the purest air, drink the purest water and eat plenty of wholesome, nutritious food. The physical health, strength and perfect development of the child’s body are largely determined during these months. During the fifth and sixth months the nervous system, including the brain centers, is being organized and developed. Attention to mental exercise during these months and the months following will influence the child favorably in after-life. The moral nature of the child is more largely influenced by the mother during the eighth and ninth months than during the previous months. This indicates roughly the order ofspecial attention that should be given by the mother to her forming child.
Symptoms of impregnation.—After impregnation has taken place and the days and months pass by, certain signs appear which tell her that she is to become a mother. The menses stop, the breasts enlarge, a dark color appears about the nipples, the abdomen enlarges and about the fourth month she feels the distinct movements of the fetus. This movement is called fetal life. However, life existed in the embryo from the beginning. Feeling the movements of the fetus only indicates that the fetus has grown to where it has strength enough to make its presence known.
Birth.—At the end of two hundred and eighty long days, nine full months, three-fourths of a year, the strong muscles of the womb contract, and all the muscles of the abdominal and pelvic cavities are called into action to expel the child from its maternal cradle or home.
All of nature’s maternal processes, from the initial of life in the tiny egg, through all the mysterious and interesting changes of embryonic and fetal development, until the babe is easily and quickly conveyed by muscular energy from its warm, cozy, maternal abode and introduced to a world of independent life and activity, are a sublime miracle—the miracle of motherhood.
The maternal instinct.—The maternal instinct is inherent in every normal girl. It is this maternal nature that prompts little girls to play with their dolls and with childish glee and innocent sincerity to organize their doll families into beautiful imitation of real life. The natural desire of every girl, as she matures during the years of adolescence, is that she may one day become a mother.
A perfect body essential to ideal motherhood.—The beautiful ideals of wifehood and the sacred ideals of motherhood can come in their fullness only to those who make themselves worthy. The broad-minded, sensible girl will not bind her young growing figure with a corset, pinch her undeveloped feet by wearing tight, high-heeled shoes, ruin her neck with high, stiff collars, expose her shoulders and bosom to the varying changes of temperature by wearing low-necked dresses, ruin her health and throttle her mind and soul in a cradle of ignorance.
The independent girl.—All girls should qualify themselves for some vocation, aside from marriage. The girl who stays at home and has nothing to do but dress and primp and wait for some man to come along and marry her is likely to develop into a flippant, extravagant social nonentity. The girl who qualifies herself for some vocation will not be a burden to her parents. She will learn the value of money, will acquireself-confidence and personal dignity, will multiply the red corpuscles in her blood, and thus be able to give her hand and heart to her coming prince with the knowledge that she is quite capable of entering upon the new duties of home-building.
All girls should have training for motherhood.—But whatever be the place or position to which you may aspire, you should also seek the training necessary to ideal motherhood. Your mother instinct calls for plenty of roomy quarters for the fetus. It is the mother instinct that demands open-air athletics, free chest expansion and a correct poise and carriage of body. It is the mother love that calls for books and magazines that give special articles on courtship, marriage and the sacred mission of motherhood.
How young can a girl become a mother?—It would be possible but not likely for her to become pregnant soon after her first menstruation. If the ova should be fertilized at that time she would become a mother. In most cases the ova would be too weak for impregnation to be perfect. Should it occur, as it does in some cases, soon after puberty begins, it is always unfortunate for the girl and her child.
How old should a woman be before she becomes a mother?—She is not a matured woman until the close of her adolescence, which is about the twentieth year. Marriage means motherhood. Motherhood should not take place until she is matured or practically so. Marriage before eighteen should be universally discouraged. Children born of mature parents are healthier, stronger, and live longer than do the children of immature parents.
Is there any way to lessen the inconvenience and pain of menstruation and child-bearing?—Women of the savage races, women of the laboring classes of Europe, and to some extent laboring womenof this country, do not suffer the inconvenience of menstruation and the pain of child-bearing that most women do. If our girls and women took more outdoor exercise, if they did not displace their sexual organs by tight lacing, if they did not abuse these organs in other ways in single and married life, they would suffer less of penalties peculiar to women. Habits practiced for generations become fixed characteristics and are transmitted to children. Hence part of the suffering of present-day womanhood is due to the errors of the past.
What causes displacement of the womb?—By reading Mother’s First Talk you will be able to fix in your mind the location of the womb and ovaries. You will find that they are near the center of the abdomen, just behind the bladder and are supported from above by long, broad and round ligaments. These ligaments are stretched across the abdominal cavity and are attached to the abdominal walls. The small end of the womb rests upon the vagina. This tube being flexible affords but little support for the womb. If a woman wears a corset, or tight waist band above her hips, the organs of the abdomen will be pressed downward. This is the principal cause of the womb’s being forced down into the vagina, bent upon itself, tipped forward or backward. The displacement of the womb interferes with the functionsof the bladder and rectum. Leucorrhœa and inflamed conditions of the womb often follow. The fault is not in God’s arrangement of these organs, but in woman’s slavish devotion to fashion. Were all girls taught by means of charts the location of these organs, and their relation to the other organs of the abdomen, fewer girls would try to be like fashion plates.
Is there some natural method by which a woman can replace her own womb and avoid exposure, operation and expense?—Yes; if the following advice is followed early enough: Having removed your outer clothing, so as to give you perfect freedom, assume a position on the bed that will throw your hips above the rest of the body. This is easily accomplished by kneeling and then bending forward until the head and shoulders rest upon a pillow. Now contract the muscles of the abdomen in such a way as to appear to be trying to draw air into the body through the vagina. In this way all the abdominal organs are drawn toward the chest. When the womb falls into place, a gurgling sound will be heard caused by the air rushing into the vagina and the womb. This is the evidence that the womb has dropped back into its proper place. Now assume an easy position and be perfectly quiet for one or two hours. Then arise, dress and go about your duties. Don’t strain yourself or over-work. Very likely the womb willcontinue to drop out of place for several days. Keep up this method and soon the womb will remain in place.
Very likely you will not succeed in replacing the womb, the first effort. It may be several days before you succeed.
What are the causes of ovarian trouble?—The answer to the last question applies in this case. Anything that interferes with the menstrual period, such as taking cold, lascivious thought, secret vices; if married, sexual excesses. These conditions cause a rush of blood to the sexual organs, and this keeps them inflamed.
Should a woman have her womb and ovaries removed because of these conditions?—Only in the most extreme cases, and, even then, only upon the united opinion of several capable and honest physicians. In recent years operations for these troubles have been too frequent. A woman is never quite herself after one of these operations. If women were taught plainly and scientifically how to obey the laws of sex they would in almost all cases recover without an operation. It is generally estimated by hospital authorities that from sixty-five to eighty per cent. of married women who are operated upon in their sexual organs have been infected by gonorrhœa. In almost every case they were infected by their husbands whothought they were cured. In the initial stage this is usually treated by the wife as leucorrhœa; later she is treated by the doctor, or operated upon and the real cause is kept secret from her. In most cases an operation might be avoided, by going with her trouble at once to a doctor.
How may young women know they are marrying men free from venereal infection?—This will not be possible in all cases. A young lady should not become engaged to a young man until she is acquainted with his record. She could have her brother or father look up his record. Your family doctor, or some reliable doctor that knows him, might be profitably interviewed. When we have laid aside our mock modesty and foolish prudery and shall come to regard these questions in a practical way, matured young women will not hesitate to ask the young man for a statement from a reliable physician, showing that he is free from all communicable diseases.
What is the cause of pimples on the face and sometimes on a girl’s back from twelve to seventeen?—They are due to the change she is passing through. By some they have been considered as evidences of the secret sin, but they are not, at least in many cases. Many girls have these bumps who are perfectly free from the secret sin. It is true that they may be caused in some cases by the secret vice.
What remedy would you suggest for these puberty pimples?—Tonics, lotions and cosmetics will do no good. Common-sense remedies may mitigate this evil. Avoid rich pastries and highly seasoned foods, take plenty of outdoor exercise, bathe frequently, forget your pimples and be cheerful and happy. This is the best you can do. Nature in her own good time will remove the pimples.
Is there a safe way by which a young woman can develop her bust?—Several methods are advertised. Most of them are fakes. The vacuum method is perhaps the least injurious. If a young woman keeps her body healthy, does not abuse her organs of sex mentally or mechanically, her bust should be normal. The greatest injury done by any of these artificial methods is, they lead a girl to be lascivious in her thoughts. By studying the lower animals we find that motherhood is nature’s plan of developing the bust. It is natural for single girls to have small breasts. There are some exceptions to this rule. It is, therefore, unwise to try to enlarge them.
What injuries may follow artificial development of the breasts?—Flabbiness, inability to nurse a child, tumors and cancers.
What effect upon the morals of men has the wearing of low-necked dresses by girls and married women?—All normal adolescent youths andadults possess sexuality. Occasional consciousness of sexual desire is natural. These experiences simply indicate that we are in possession of creative energy. If we keep control of our thoughts about the opposite sex, this energy will be converted into physical strength, mental brilliancy and soul beauty.
It is through the influence of the sex life upon the social nature that the opposite sexes are attracted to each other and their association is made sacred, beautiful, enjoyable and mutually uplifting.
God’s greatest blessings to man may be abused by misuse. This is preëminently true of our God-given sexual nature. Improper thinking about the opposite sex leads to special excitement of the sexual organs and results in conscious sexual desire. In the normal man such thoughts and wishes are awakened by suggestive and inviting environment. A dress that only partially conceals the breasts of a woman, that reveals the delicate curves of hips and limbs, has this influence upon the mind of the normal man. The normal man usually fights off these temptations. Sometimes they overcome him.
Few men are normal. Licentiousness is transmissible. Most men have inherited very strong tendencies toward lust. Most men have received an unfortunate training from childhood. This has led tomental sex perversion. Improperly dressed women are a special temptation to these weak men.
The time has come for a reform in woman’s dress. She should not dress in a way that makes her a source of temptation to men.
It is natural for a woman to desire the attention, courtesy, gallantry, respect, reverence and love of men. The normal sex nature in woman will develop those indefinable feminine physical, mental and moral charms. If she dresses modestly and becomingly, if she is discreet, versatile and entertaining, she will have her admirers.
Is there any relation between the nude in art and immodesty?—Yes and no. There are great masterpieces of beautiful figures of men and women, which stand for some lofty ideal, which represent some phase of ideal thought in life, some exposition of grace and strength, and, while they are nude, they are no more immodest than perfect landscapes. There are other famous nude figures of men and women which appear conscious of their nudity. Such have a bad influence. There are some ignorant or evil-minded people who would be injured as much by one of these classes of art as by the other.
Are there reliable tests of the virginity of a girl?—The only test which a man has a right tomake before or after marriage is a modest demeanor, absence of familiarity, a pure state of mind and an innocent expression in the face and look of the eye. The physical presence of the hymen, or a flow of blood at the consummation of marriage, should not be made the test of a young wife’s virginity. In some cases the hymen is absent from birth and in others only partially represented. Where girls may have had leucorrhœa the parts are relaxed and no blood appears. In stout blonds the presence of blood is the exception and not the rule.
What is the relation of “spooning” to the sex problems of young people?—This is a growing evil. It is the kindergarten to prostitution. Young people cannot engage in “spooning” and maintain a pure state of mind. When the mind is engaged in sensual thoughts and wishes the sexual system is stimulated and inflamed by a rush of blood to those parts and passion becomes more or less intense. In this state virtue is in great danger.
What is the relation of suggestive pictures and books to the problems of sex in young people?—The suggestive sentences and pictures on post cards, bill boards, the novel and serial story all tainted with immorality; and in the moving pictures found in most five and ten cent shows, are positively pernicious. They lead young people to believe that hugging, kissing,lying or sitting on each other’s lap, and all other forms of “spooning,” are natural, harmless and a necessary part of the entertainment among young people. The young man who would offer to present a young woman with a suggestive post card or book is stupidly ignorant or viciously immoral. If young ladies value their virtue and have the proper regard for young men, they will not accept such cards and book, nor allow them in their parlors. All women and girls and all virtuous men should protest against the production, sale and distribution of all books, cards, and pictures encouraging “spooning” and the improper dress of the female as an insult to virtuous girlhood and womanhood and dangerous to the virtue of boyhood and manhood.
In presenting to our readers the opinions and advice of Annette Kellermann, we publish the words of one who knows whereof she speaks. Miss Kellermann is celebrated for the beauty of her face and form as she is for her remarkable proficiency as an athlete. More than that, she is one who has fought her way from indifferent health to strength and beauty of the highest order, and her discussion of this subject should prove very readable.—The Editor.
In presenting to our readers the opinions and advice of Annette Kellermann, we publish the words of one who knows whereof she speaks. Miss Kellermann is celebrated for the beauty of her face and form as she is for her remarkable proficiency as an athlete. More than that, she is one who has fought her way from indifferent health to strength and beauty of the highest order, and her discussion of this subject should prove very readable.—The Editor.
Architects of beauty.—Nearly everyone looks upon beauty as an extraneous “something.” Here is a quality which is in the greatest measure a physical endowment, yet the average woman casting about for means of cultivating it never for one moment seeks for its acquirement through physical means. All sorts of devices and medicines and complicated and costly methods are believed in and followed, as though beauty were bestowed in about the same fashion that a poster is slapped on a billboard. Gazing at the stars, she sees not what lies to her hand. For beauty, poetical though its conception may be, has its roots in prosaicground. The same factors which build up flesh and blood, bones, muscle and nerves of the body are the architects of beauty. Beauty is of the body and not apart from it, and its builders are those processes which maintain bodily health: breathing, eating, drinking, exercise, bathing and sleep. Its acquisition does not depend on chance, but its development lies within the control of each one of us.
A complete air bath should be given the body several times each week, even though early rising is thus made necessary.A complete air bath should be given the body several times each week, even though early rising is thus made necessary.
In the following pages I shall try to tell clearly of the simple, easily-to-be-observed methods that can makeeach woman as beautiful as it is possible for her to be. When I think of how these simple, sensible and effective methods are neglected, through ignorance or thoughtlessness, and the torturous treatment so many members of my sex undergo: the face-skinning; the incasing in unbearable rubber undergarments to reduce flesh and the countless other “treatments” of which they are willing dupes, I marvel and am almost ashamed of the amazing credulity shown by my sex.
Frequent and vigorous massage of the face and upper parts of the body is a great aid to beauty building.Frequent and vigorous massage of the face and upper parts of the body is a great aid to beauty building.
Beauty building through the bath.—I shall discuss “Beauty Building Through the Bath” because the various forms of baths properly applied can improve the appearance to a remarkable degree and I shall therefore write at some length on this particular measure as a means of attaining or enhancing the physical charms. ’Tis a trite phrase that cleanliness is the handmaiden of beauty, and the first office of the bath is to clean. The skin is one of the organs by means of which the body is relieved of waste. Its depurating action is unremitting and thus there is constantly exuded on the surface waste matters. Hence, unless frequently bathed, the skin suffers in appearance, firstly, by reason of its uncleanliness; secondly, becoming clogged up, the wastes are not readily eliminated from the blood, which becomes impure. In consequence, the whole system suffers, the skin taking on a yellowish tinge, and the complexion becoming dull and sallow and coarsened by enlarged pores.
Cold and warm baths.—The warm bath is taken daily by many people, who believe that only thus can perfect cleanliness be insured. There are opposing views as to whether the daily bath should be warm or cold; but one should not be confused by the conflicting opinions, the reason therefor being that differences between individuals necessitate varying practices, some being benefited by the cold, some by the dailywarm bath, etc. When the daily bath is a cold one, a hot bath must be taken twice or thrice weekly to cleanse the body, for cold water has no cleansing power.
The cold bath is a stimulant or tonic. The effect of the cold bath is to close the pores of the skin, and the blood is driven into the body. But on emerging from the bath, a “reaction” sets in: the blood rushing to the skin in quantities, reddening it and making it glow with warmth. The body should be quickly and vigorously rubbed dry with a Turkish towel, as it increases the good effects of the reaction. The cold bath should be a very brief one, and the warm bath, when taken daily, should not exceed ten minutes in duration. The latter should be followed by a cold sponge bath.
If, because one is lacking in vitality or from other causes the reaction does not follow, the effect of the cold bath is to depress instead of benefit. The bath should never be taken if one is cold, one should be thoroughly warm before it, and it is best taken after exercise for this reason.
It is easy to inure oneself to the cold bath.—Begin taking daily baths at a comfortable temperature, gradually lowering it from week to week, till you can take it cold or almost as cold as it comes from the faucet. Or one can accustom one’s self to themby taking a cold sponge bath in the beginning, standing on a cloth or towel wrung out in hot water, or by standing in a few inches of hot water, if this is required, to lessen the shock. But if despite these precautions you do not recuperate properly from the cold bath, it is not for you, for you are not benefited by it. Both hot and cold bathing accelerate the circulation, the first relaxing the tissues, the latter giving them tone and firmness.
The friction bath.—But, perhaps, one of the most valuable of baths for the skin, one that never fails to improve its texture and color is a bath that does not require water—the friction bath. It stimulates the circulation to the skin and thoroughly cleanses it. The friction bath is self-applied by means of two soft bristled brushes. Beginning at the forehead, the face and neck are thoroughly brushed, then each arm in turn (working upward from the hand to the shoulder), then using both brushes together, the shoulders, chest, sides, abdomen, back and lastly the legs, brushing from the ankles upward. The treatment is continued till each part of the skin is in a glow. It will be hard to reach the back of the body, but do the best you can. When taking the friction bath for the first time, it will be necessary to avoid vigorous brushing and not to continue the treatment very long, as in the beginning the skin is easily irritated, but as the treatment
Friction baths with a flesh brush—not too stiff—will insure a smooth, satin-like skin with a glow of health.Friction baths with a flesh brush—not too stiff—will insure a smooth, satin-like skin with a glow of health.
is continued from day to day, the skin becomes accustomed to it, and it may be made as vigorous as desired. The friction bath will put one’s skin in splendid condition, and it will not be possible for pimples,blackheads, or other eruptions to develop when the friction bath is a regular practice. The ordinary Turkish towel may be used for the friction rub instead of the brushes.
In the absence of flesh-brushes, one may go over the body with a good, heavy bath towel to stimulate the skin and bring to it the rich glow of health.In the absence of flesh-brushes, one may go over the body with a good, heavy bath towel to stimulate the skin and bring to it the rich glow of health.
The relation of air to beauty.—So much for baths and bathing. A great deal more that is both interesting and helpful can be said, but enough has been toldto point out their value. In the order of their importance will be described other measures which directly develop charm of face and form.
First of all, as that on which every moment of life is dependent we ought to consider air and its relation to the appearance. Oxygen has been called the “sweeper of the living body.” Every two minutes the blood loaded with wastes is brought to the lungs to be purified. Just think how important it is that the air be absolutely fresh and pure, and vitalized by the sunshine. If it has been vitiated from any cause, as by rebreathing so that it is lacking in oxygen and full of impurities, the blood, instead of being purified and vivified, is sent back, with but a part of its waste removed, impaired, and becoming more and more devitalized and poisoned from the breathing of the impure air. The whole system suffers from the effects of the bad air.
Effects of foul air.—During every moment in which impure air is breathed, uncleanliness is fostered within the body, and even if disease in acute or chronic form does not follow, the whole bodily tone is greatly lowered. Just what opportunity attractiveness has to develop in such a body is apparent. The eyes are dull, the complexion muddy, and scarcely in any way does the appearance escape deterioration. Yet it is so uncommon for the air of our dwelling and workingplaces to be pure, as to be a treat when it is obtained. It is true that the average girl or woman cannot control the conditions in her place of work, but she can in her home, or at any rate in her own room, and sleeping or waking, she should have her room thoroughly ventilated.
Air baths.—Choked in its shroud of clothing, the skin is greatly hampered in the discharge of its functions. Such a measure as the friction greatly mitigates this evil influence of clothing as it is worn nowadays, and keeps the skin in working order and health. Lacking this special care, it is not putting it too strongly to say that it suffers—and severely. But what the skin needs is that air and sun have a free access to it. How pallid and sickly of hue the skins of so many people are. And how, lacking especial care, can they be otherwise, in the darkened prison formed by the conventional clothing. Remember that exudations are constantly taking place from the skin, and that in a slight degree it breathes through its pores. Exposed to the air, the emanations from its pores would immediately be dissipated and diffused on the atmosphere instead of being retained by the clothing to cling about the body. We are compelled to wear what we can get in the way of clothing, but it is a simple matter to take a bath in the air and sunshine, and so for a few minutes daily permit these purifyinginfluences access to our skins. The girl who goes to business daily is limited in her opportunities to practice this valuable measure, but she who stays home can easily arrange daily for a sun and air bath. The business girl can take an air bath before retiring and in the summer an air and sun bath on arising in the morning before donning her ordinary costume. Remove every stitch of clothing so that the air can play freely over the body. These are only suggestions, for one’s own convenience must determine when air or sun baths can be indulged in.
Exercise is the elixir of youth.—If pure air and sunshine are the cleansers and the vitalizers of the body, exercise may be said to be the molder and beautifier of the bodily form. But exercise does more than make the muscles shapely and develop the body to beautiful proportions, and give it poise and grace. Exercise is the elixir of youth. It is the method whereby youthfulness of facial and bodily appearance is preserved, and which conserves youthful energies. It effectually wards off the dreaded old age signs. The physiological effects of exercise are these: circulation and respiration are accelerated, all the bodily functions are stimulated, and through lungs and skin effete matter rapidly thrown off, old cells are broken down and replaced by new. The body feels as old and worn out as the cells of which it is made up.Regular exercise prevents the accumulation of half-dead cells; it breaks them down rapidly and eliminates them, so that they be replaced with fresh vital ones.
As to the sort of exercise, it is desirable and indeed necessary that a systematic series of movements which sufficiently exercise every part of the body be practiced daily. This is the only way to insure exercising regularly, which alone is of benefit, spasmodic exercise sometimes being valueless.
Exercise in the open air.—Exercise quickens the heart-rate, and thus the blood requires a greatly increased amount of oxygen. One should therefore never exercise in an unventilated room, and for this reason exercise in the open air is vastly more beneficial than when taken indoors. In fact, one should get outdoors often and where circumstances admit the outdoor life (a phrase on everyone’s tongue these days) should be lived as much as possible. One should not, of course, fail to adopt a special system of exercises, for this insures that every muscle will be regularly used, and it is quite likely that one’s activities, whether outdoors or indoors will but partly use the muscular system. Of outdoor exercise, walking is ideal, and can be taken at all seasons. And, of course, all outdoor games and sports are valuable. Exercise in play is the thing, for it so completely diverts the mind as well as recreates the body.
Of all exercises, I personally regard, and authorities support my views, swimming as first in rank, the peer of them all. Every muscle is exercised by it, it is taken in the open air, and then there is the tonic of the water.
Diet.—There are other measures of which it is necessary to speak and they are too important to miss mention. She who seeks to improve her appearance or preserve it unblemished cannot afford to neglect her diet—for remember that it is from food that flesh and blood are formed. In greater or lesser degree, bad food and that improperly eaten can retard improvement from other measures followed. It is impossible to do more than briefly pass on this subject in its relation to this discussion on how beauty can be attained. It is of chief interest to point out that even where no other factors are at work, disfiguring eruptions on the face are not infrequently caused by errors in this respect. To be sure there are no special “beauty diets.” The only thing that is necessary is to avoid such foods as cause a maximum of work on the part of the vital organs, and give only a minimum of nutriment in return. Rich, heavy pastry, pickled foods, white flour products, are all in the above-mentioned class, while cereals, eggs, milk, cheese, nuts, fruits and vegetables, rightly prepared, properly masticated, can be depended upon to make good, rich, redblood, firm flesh and muscle, and altogether help greatly in enhancing personal charm and appearance.
Sleep.—We hear much about “beauty sleep.” Really, all sleep is beauty sleep. It is then that the exhausted nerves regain tone, and the body generally undergoes a restorative process. Nothing more surely undermines beauty than lack of sleep. It leaves its mark behind in dull eyes and even loss of flesh. But in sleep, too, there is a right and wrong way. The right way is to sleep in a well-aired bed in a properly ventilated room. The outdoor sleeping room is the ideal one, but it cannot always be arranged, so the next best thing is the indoor one with windows wide open. One should awaken in the morning fresh and bright and strong. Do not cover yourself heavily, just enough to keep comfortable. The wrong way is—but why waste time in description. It is everything the right way is not, and consequently one wakes up tired, heavy and dull-eyed.
Hair, face and teeth.—Aside from the constitutional measures spoken of, there is a word or two to be said in favor of simple local treatment that the beauty seeker should resort to daily. I mean the little nightly attentions to the hair, face and teeth. The hair will be much healthier and brighter if carefully brushed and aired after the unnatural confinement of the day. The teeth must be well cleaned, so that thereare no tiny particles of food lodged between them to become decomposed and endanger the teeth. The simplest of tooth powders is all that is necessary, but the brushing after each meal, if possible, and especially the last thing at night, should not be neglected. The use of a pure face cream to soothe the skin from the day’s irritation and exposure is also advisable, though I do not approve of using cream instead of water, as is sometimes advised. Soap and water are the best cleansing agents.
Persistent massage of the scalp and frequent brushing of the hair are essential to the maintenance of the beauty of woman’s crowning glory.Persistent massage of the scalp and frequent brushing of the hair are essential to the maintenance of the beauty of woman’s crowning glory.
Fresh air and exercise are fast being considered the best health producers in the world, yet how sadly neglected; as hundreds of women give evidence every day, with the dull eye, flat chest and lifeless carriage. Every woman would like to be attractive, but few are willing to devote any time to its acquirement. What arouses our admiration when seeing a statue of Minerva or Venus? It is the abounding life of the whole body, finely developed chest and limbs and well-poised head.
Let us learn how to breathe, how to walk with a strong and graceful carriage. A small amount of time each day spent in systematic exercise with deep breathing would change many a weak woman to a healthy, vital, living person with the grace and beauty of perfect health and a fine physique.
Look around at any gathering of women and note if the majority are not very far from our ideal of physical perfection. I care not how beautiful theface if it is accompanied by narrow shoulders, thin neck and a flat chest, the possessor must give way to her plainer sister who knows the value of daily expansion of lungs with every muscle under control, perfect digestion and fine circulation.
Naturally the plea is the lack of time for exercise; do not women find time for reading, fancy work, calling and a multitude of other affairs, which might a thousand times better be spent in preparing themselves for a healthy life? If more time were spent in the fresh air and in keeping the body under control, there would be fewer peevish, tired-out, nervous women in the world, for the one who realizes the value of these things is too healthy to be aught but good natured and happy.
Walking is one of the best exercises in the world, yet the crowded trolley with its impure air is largely filled with women who could not walk a mile. How many of my readers can walk three miles and have it only serve to make them feel how well worth while is life? The majority of women think several squares a long walk, and I know many who take the car for a quarter of a mile, walk through the stores and return on the car, then wonder why they do not sleep well.
Every girl and woman that works, either in the home or elsewhere, needs exercise to develop muscles not in use, and improve circulation. Isn’t it wortha few minutes a day to feel yourself physically ready for any emergency, digestion good, nerves a thing of the past, and abounding life in every muscle?
Of course these things cannot come in a week or month, but let your daily exercise be as regular as your meals, walk with the idea of getting all the good you can out of it, when you are seated, don’t sink down in a heap, keep your lungs expanded and bend at the hips not at the waist as we are so prone to do while sewing, writing, and engaged in kindred occupations; a thing which leads to so many round shoulders and narrow chests.
When you are walking alone instead of planning your next work, give a little thought to breathing and how you are carrying yourself. Inhale as you walk, retain the breath for a few steps then slowly exhale. Hold the head well up, shoulders back, chest high, hips in and let your limbs have a free swing and you soon look and feel as if walking were a joy.
The exercises following are so arranged that anyone can do them. Ten minutes each morning should be given to them followed by a bath and a towel rub if convenient. If bath is not possible, a thorough rubbing of the body with a rough towel is the next best thing.
At some time during the day a brisk walk followedby a few exercises before retiring and never forgetting the deep breathing will quicken the results.
Have plenty of fresh air at night as well as day and eat substantial food and see if the results are not all you could ask.
The value of exercise is in the amount of life and vigor put in it. Better not exercise at all than to do it carelessly.
Repeat each exercise from twelve to twenty-four times.