Whole grains of various kinds, wheat, rye, oats and barley, simmered in hot water for a long time until properly softened, not only afford a high degree of nourishment, but will be found of special value as a means of remedying constipation. They are best if used in their natural state, just as they come from the farm. They are more valuable when eaten raw with fruit or cream, or in some other palatable form, than when cooked. When flaked or crushed, as in the case of ordinary oatmeal, they may be used with figs, dates, raisins and a little cream, or they may be eaten with a little honey. One bowl of this class of food, either raw or cooked, each day, is very effective in overcoming constipation. Salads of various kinds not only have great value by way of supplying food for the nerves, but they are also worth while for their mild laxative effect. I would recommend all forms of uncooked green food, chiefly to be used in the form of salads, such as lettuce, tomatoes, onions, celery, radishes, cucumbers, cold slaw, water-cress, parsley, and the like. All cooked green vegetables such as spinach, asparagus, string beans, fresh green peas, Brussels sprouts, dandelion leaves, greens, cabbages, mushrooms and other foods of this sort will likewise be helpful.
Fruits are of even greater value for their laxative qualities. One should use them freely for ordinary health building, but especially when suffering from this complaint. Apples, oranges, grapefruit, peaches, plums, grapes, and various berries are exceptionally good for increasing alimentary activity, though all kinds of fruit are valuable. Prunes and figs are particularly recommended. Such acid fruits as lemons, oranges and grapefruit are valuable not only for their stimulating qualities in connection with constipation, but also because of their antiseptic influence.
Cheese is very constipating to those inclined in this direction. All forms of cheese and food combinations containing it should be avoided. Spaghetti and macaroni prepared in this way are especially inadvisable, though it may be said that even when served without cheese spaghetti and macaroni are constipating. Rice in the ordinary polished form, as usually sold, is practically a pure starch and should be avoided. The same applies to tapioca, sago and foods of this character. Needless to say white crackers, cookies and cakes are to be classed with white bread. One should use brown sugar in place of white wherever possible, or use the pure New Orleans molasses. It is often difficult to secure this, however, inasmuch as most of the molasses on the market is made up chiefly of glucose or corn syrup, and often contains harmful chemical preservatives. It is best to avoid sugar altogether and to use honey for all purposes of sweetening, as honey is less inclined to fermentation.
Milk in some cases is inclined to produce constipation when used in connection with the ordinary diet. An exclusive and full diet of milk, is rarely constipating except during the first few days of the diet, but when milk is added to the ordinary foods, it frequently has a tendency in this direction. Buttermilk or fermented milk can often be used to advantage if sweet milk should prove constipating to the patient.
Muscular weakness and defective circulation are prominent causes of constipation in many cases. This accounts for this disorder being found so frequently among sedentary workers. Inactivity, the cause of many ills, is particularly prominent in contributing to this trouble. Therefore muscular exercise is perhaps a most effective means of permanently remedying constipation. Exercise has a direct mechanical influence upon the entire alimentary canal. The contraction of the abdominal muscles and the bending or other movements of the trunk of the body produce a certain amount of movement in and pressure upon the digestive organs in a direct mechanical way. Walking, for instance, is of extraordinary value in remedying this difficulty because of its stimulating influence upon the entire functional system, and the slight jar of each step without doubt has a direct mechanical effect. Walking furthermore is a tremendous factor in the building of vitality and this helps indirectly in remedying constipation.
But there are also various special exercises that particularly affect the alimentary canal. Bending forward and backward and from side to side and also various twisting movements of the trunk have a special influence in this direction. They actually massage the internal organs, and this means a great deal where there is any digestive weakness or lack of activity in the bowels. What I term inner-strength exercises, or as they may also be called, pressure movements, are also of considerable value. An example of this type of exercise will be found in placing the right forearm across the stomach, grasping the right wrist with the left hand, and then with the strength of both arms pressing vigorously inward upon the stomach for a moment. Now relax and repeat. Bringing up the right knee and left knee alternately, with strong pressure, using vigorously the strength of the arms against the abdominal region, is also a good example of this type of exercise, which has proven very effective in numerous cases. Other exercises of this kind ( see Chapter XV) can be applied to all parts of the upper body with great advantage to the inner organs, since such movements are of remarkable value in stimulating alimentary activity.
In line with exercise of this kind, massage and percussion treatment of the abdominal region is likewise effective. The massage should be deep and may be administered by the closed fist. A wide circular movement is advantageous for this purpose, the hand being moved in the direction of the hands of a clock, that is to say, up the right side, across, down the left side and continuing around in that manner. Rolling a baseball around in the same manner, pressing deeply though without strain, will afford an excellent form of massage for this particular purpose. The percussion treatment that I have suggested consists in alternate tapping or striking this region of the body with both hands. A chopping movement, using the outside edge of the hands, is very effective, and if you are very vigorous, the closed fist may be used. Striking repeatedly and alternately with the two fists, go over the entire region of the stomach and abdomen. This can be done gently or vigorously, according to your condition, and it is an invaluable and effective means of stimulating peristalsis and functional vigor. Mechanical vibration may also be suggested.
Cathartics are always to be condemned. The ordinary cathartic or laxative acts by reason of its irritating qualities. As a rule it abstracts the water from the intestinal walls, and the adjacent tissues, and the ultimate effect is to leave one in worse condition than before. Those who have been accustomed to the drug treatment of constipation, usually find the condition growing continuously more stubborn. Larger and larger doses of the cathartic must be taken to secure results until the function is practically paralyzed. There could be no greater mistake. If some laxative is required and sand cannot be used, the best remedy is ordinary table salt. Stir up a level teaspoonful in a glass of water and drink it. This has a mild laxative action. Or take daily two to four tablespoonfuls of ordinary bran in a glass of water. This bran may also be stirred into soups and cereals or mixed with whole-wheat flour when making bread. Olive oil also should be used freely.
As an emergency treatment, however, the enema is most satisfactory, and when employed it is best to do it thoroughly. I do not advocate the regular and continuous use of this measure. One should not come to depend upon it. A natural action is desirable, and this can invariably be brought about by a proper diet, as above suggested, by exercise and by a sufficient amount of water. The enema or colon- flushing should be used only when absolutely necessary, though in case of acute disease, where rapid purification is essential, the enema is imperatively demanded, and no household should be without an outfit for giving this treatment.
To some the continuous use of the colon-flushing treatment is inclined to be debilitating and in rare cases complaints have been made that it dilates the colon and weakens its muscular structures. This is occasionally true in the case of the hot enema. A fairly cool enema is less objectionable, while a cold enema has a decided tonic effect in contracting and strengthening the peristaltic muscles. The cold enema is less effective as a cleansing agent, as it does not have the relaxing effect of the hot enema. In most cases an enema of neutral temperature, or at about that of the body, may be suggested, though if one has been using this treatment very much it would be better to use either a cool or cold enema, if strong enough, in order to secure its contracting and tonic effect. If the cold water causes cramps one should modify the temperature.
Usually it is best to use plain water for the enema. In a case of illness where quick and radical results are required, a hot soap-suds enema may be suggested, but you should remember that this always has the effect of removing the natural oils and is inclined to leave the colon in an irritated condition. A saline solution is to be especially commended where there is a serious catarrhal condition of the intestines, or where there is much inflammation or irritation, such as might be manifested in extreme cases by bloody stools. For a normal saline solution use one teaspoonful of ordinary salt to a quart of water, or four teaspoonfuls to a four-quart enema. Glycerin is frequently suggested, but it is not to be generally recommended. If one follows these methods persistently, constipation, even in its most aggravated forms, can be overcome. In some instances almost any one of the suggestions offered will bring about the results desired, but in a chronic case one should depend not on one but on a combination of all of these various remedial measures. The improvement in the condition of your skin, in the purity of your blood, and in the degree of energy that you will enjoy will more than repay you for your efforts in following the various suggestions made for cleansing, strengthening, and vitalizing the alimentary canal.
CHAPTER XV: Pressure Movements for Building Inner Strength
Several years ago I discovered a unique and very effective means of strengthening the heart, lungs, stomach and other internal organs. I arranged a system of lessons, consisting of various pressure movements, which I termed an Inner Strength Course. As my experience with this course had been limited, I refrained at the time from presenting its fundamental theories to the general public. I issued the course in a series of four lessons, and the strength of each applicant was ascertained through questions before the course was sent to him. The experience with several hundred students, however, has so thoroughly confirmed the value of this method of internal vitality building that I am now in a position where I can present the ideas upon which it is based to the general public. The usual price of this course was five dollars, and several thousand courses were sold at this price, each student naturally receiving a certain amount of personal attention. The same ideas, however, are presented in this chapter, with the warning that those who use the pressure exercises recommended must take care to avoid pressing upon the internal organs beyond their resisting power.
The various forms of pressure movements recommended are clearly illustrated and those who are not especially strong should begin with a very mild pressure and with the open hand placed upon the abdomen or chest, though where ordinary or unusual strength is possessed, the side of the open or closed hand could be used. These exercises are especially valuable for strengthening the heart where the pressure movements are used very freely near this particular organ. They can be highly recommended for strengthening the stomach though they should not be used immediately after a meal. I referred to their value in the chapter on constipation in connection with the treatment of this ailment. After a long trial this system of increasing the internal strength is highly recommended, and will be found of special value as a means of varying the health-building methods that may be adopted for securing throbbing vitality. They are not a necessary part of the plan of body building especially recommended in this volume, but are presented merely as a valuable means of varying your efforts in working for increased vitality.
It is an interesting fact that in some forms of athletics, the body is subjected to a certain amount of internal stimulation similar to that which I have systematized in these movements. This is especially true in wrestling, where the vital organism is often compelled to endure a great deal of pressure of this kind. The same is true of American football, although this is too violent for those who are not in an unusually vigorous condition.
To suit these varying degrees of strength I have arranged these movements so that the first series (A) is comparatively mild. Those who are not already vigorous can probably use the advanced form of treatment, but in most cases it will be best to take them up gradually. In cases of rupture, or where the abdominal region is weak, there is a possibility of injury if one makes the movements too vigorous.
The first series, however, in which the open palm of the hand is used, is quite safe in all cases, if reasonable care is used. In each of these pressure movements remember that the pressure should be applied for one moment only, and then relaxed, repeating the pressure and moving the position of the hands in accordance with the directions accompanying each photograph.
When a feeling of pain or great tenderness is noted in pressing upon any part of the body, this should be regarded as a warning that the pressure is not to be repeated. If there is only a feeling of uneasiness you can usually continue with the treatment and the discomfort will disappear in practically every instance. And while an acute sense of pain indicates the necessity for avoiding pressure on that particular part, yet it is sometimes a good plan to exert the pressure upon adjacent or surrounding parts, thereby influencing the circulation, and continuing the treatment until the inflammation which is the cause of the pain gradually disappears. One should be careful to exercise moderation in all cases, however.
The second series (B) in which the closed hand is used is somewhat more vigorous, and this is made still more energetic by grasping the first hand with the other so that the pressure may be applied with the strength of both the arms. As the student progresses, the number of times that pressure is applied at each part of the body may be increased, so that at the conclusion of the treatment he may feel thoroughly tired, thus showing that he is making good progress toward the goal in view.
The third series (C) includes movements especially intended for stimulating the functional regions from the back of the body, and should be given close attention. They are especially valuable for strengthening the kidneys. The last and most vigorous of the movements (series D ) are especially powerful in their influence upon the organs lying within the chest as well as upon those beneath the diaphragm. The heart and lungs will be very effectually stimulated and strengthened in this way. In chronic bronchitis, coughs and colds on the lungs these movements applied to the chest will be very helpful, besides directly strengthening these parts.
You can absolutely depend upon it that when you have reached a condition in which you can exert the most vigorous pressure upon all of these parts, and do it with comfort and pleasurable results, your "department of the interior" is in a strong and healthy condition. You will find a radical change in the entire internal organism. You will find that the abdominal organs feel more solid and substantial, while the muscular walls of this region are far stronger. You will have a sense of strength in this region, and this is absolutely the case in so far as the external muscles of this part of the body are concerned. But the more valuable gain will be in the strength of the organs themselves. These organs are partly muscular in character, and they are firm and strong, or soft and flaccid, in accordance with the intelligent consideration that they receive and the amount of exercise given them.
Before long you should be able to use almost your entire strength in exerting pressure, and feel nothing but beneficial results. But when doing this it may be well to change the position of the hand slightly for each application of pressure, rather than to repeat such strenuous treatment so many times in one spot. The idea is to exert pressure throughout the entire region of the abdomen, chest, sides and back.
It may occur to the reader that this form of exercise for the vital organs has a certain distant similarity to some features of massage treatment, known as deep massage. However, this method is much more vigorous than any form of massage, and is of a character to build a degree of real internal strength that cannot be attained through massage of any kind. And it has the advantage of being convenient for self-application.
After a time you may be able to originate pressure movements of your own. One of my friends writes that he has used a similar idea associated with a vibratory motion. He slightly agitates the hand in different directions while pressing inwards. This is well worth a trial, and it partakes very much of the nature of massage. Another good practice is to inhale a deep breath and then while holding this breath apply pressure all along the central portion of the abdominal region, from the breastbone downwards, from ten to twenty times. Then, without exhaling the breath, draw in all the additional air you can and repeat the pressure movements six to twelve times, after which you may be able to take in still more air. One should be careful not to carry this holding of the breath too far. At the first signs of discomfort the breath should be exhaled quickly.
CHAPTER XVI: Blood Purification
If one could maintain his blood in absolute purity disease would be virtually impossible. The blood is the life. You are what you are through the influence of the blood that circulates throughout your entire body.
Now, a proper supply of pure blood, as previously stated, depends first of all upon proper digestion and assimilation. This involves naturally a strengthening diet with a supply of foods that contain all of the elements required by the body and which will permit of a pure and perfect condition of the blood. Next in importance are the chemical changes which take place in this life-giving fluid as it passes through the lungs. Following this, the purity of the life stream depends upon the various organs that have to do with elimination; that is to say, the throwing off from the blood of the various accumulated wastes and poisons that are inimical to life. Now you might call this the blood- purifying process. The removal of these various waste elements from the blood depends entirely upon the proper activity of the depurating organs.
I have already referred to the great importance of an active alimentary canal. You might say that the lower part of the alimentary canal is the sewer of the body. It removes a large amount of the impurities. In some cases of fasting that I have personally supervised, there has been a daily action of the bowels merely from the waste matter that has accumulated. The debris that is removed from the body in this way does not by any means consist entirely of the remains of food that is not absorbed by the circulatory system. The blood is purified to a large extent by the various waste elements that seek the alimentary canal for an outlet. If these waste products were allowed to remain in the circulation they would produce seriously injurious results. Therefore, in the general scheme of blood purification an active alimentary canal is of first importance.
I may say that proper breathing, together with the facilitation of this function through active exercise, is the next feature of importance in blood purification. Following this we can without doubt reasonably maintain that a certain amount of activity of the kidneys is desired. This will nearly always be accomplished if one drinks the amount of water which is essential to satisfy a natural thirst. Remember, however, that modern habits are often inclined partially to eliminate or entirely to destroy what one might call a natural thirst. For instance, there are various sedentary occupations in which one becomes so absorbed in his work that the desire for water will be ignored, and where this mistake is made for a long period, one acquires the habit of going without water, and consequently the natural desire is to a large extent lost. In such cases, it is even important to bring back the appetite for water. Have a glass of water at hand and take a few swallows now and then. Or, what would be better yet, carry out the suggestion which I have given in a former chapter on the drinking of hot water. That will usually supply the system with the proper amount of liquid necessary to insure normal activity of the kidneys.
The next means of blood purification is one which rarely receives a great amount of attention. I refer to the eliminative function of the skin. We have more definite control over and can more easily influence this particular channel of elimination than any other. The skin unquestionably throws off a tremendous amount of impurities. Where but little attention is given it, where one bathes at infrequent intervals and to a large extent smothers the skin with a surplus amount of clothing, the activity of the eliminative function of the skin is greatly reduced. There are various means at hand for stimulating the activity of the skin which are of unusual value in connection with blood purification.
One of the simplest methods both of improvising the texture of the skin and accelerating its functional processes is found in dry friction. This friction can be applied with the palm of the hand, with a rough towel, or with friction brushes. In order to secure the greatest advantages of a friction bath it is advisable to brush or rub the surface of every part of the body until it assumes a pinkish glow from the increased peripheral circulation induced by the friction. Where the skin is rough or covered with pimples this suggestion is of especial value. When using friction brushes for this purpose one should not attempt to use very stiff brushes in the beginning, for they will scratch too much. Soft, fair skins usually cannot stand such rough treatment as well as can a thicker skin, or one which is oily in character. In many cases a dry Turkish bath towel will answer the purpose splendidly. If the skin is rather tender it suffices to use the palms of both hands. After becoming accustomed to the friction, however, you will find that you will be able to enjoy stiffer brushes and I would suggest using a fairly stiff brush so long as it is not too uncomfortable. You will find that as you become accustomed to the treatment the skin will become softer and smoother as a result. Also it will become more active. This dry friction bath may be taken each morning following your exercises. If you take a cold bath it should follow the friction. First exercise, then employ the friction rub, and then bathe. I would suggest that from five to ten minutes at least be devoted to this friction. It will furnish some exercise in connection with the rubbing, will quicken the general circulation, and will give you that warmth of body which makes the cold bath desirable and delightful.
Air baths are likewise valuable as a means of promoting activity in the eliminative function of the skin. Primitive man, living in a state of Nature, was not burdened with clothing. There was nothing to interfere with the healthy activity of his epidermis. There can be no question that the smothering of the skin by our clothing has much to do with defective elimination of wastes, and the more nearly we can avoid clothing, or the less clothing we can wear, the better. When possible, therefore, and especially in warm weather, it is advisable to remove all clothing and let the air come in contact with the surface of the body. This not only has a pronounced effect upon the purification of the blood but it likewise has a tonic effect upon the nervous system. In the same way the friction rub has a stimulating effect upon the nerves. This is due to the fact that in the skin are located a million or more of tiny nerve endings or so-called "end organs" of the nerves. These peripheral nerve endings are naturally influenced by all conditions that affect the skin, whether in the form of friction, air baths, cold baths, or baths of other temperatures. The air bath, therefore, has a splendid tonic effect and may be particularly recommended for those suffering with "nerves."
Sun baths are especially effective as a means of stimulating activity of the skin, and promoting elimination. Sun baths likewise have a very powerful influence upon the entire organism inasmuch as they stimulate metabolism or cell-activity. They directly affect the circulation and promote the formation of red corpuscles. The sun is the centre of all energy and life upon this earth. It is our great vitalizing and life-giving principle, both in the realms of animal life and plant life. It is only natural, therefore, that sun baths should have a profound influence upon the body.
A word of caution, however, is required because of the tremendous power of the sun and its powerful chemical effect when sun bathing is carried too far. Those of very fair skins particularly need to be careful. Brunettes, with considerable pigment of the skin can stand a great deal of sunlight without harm, but light-skinned persons, while needing a certain amount of sunlight, should not expose themselves for too long a time to the midday sun in summer, or at least not until they have gradually become sufficiently tanned to do so. Everyone knows the painful character of a sunburn. This only illustrates the powerful chemical effect of the sun's rays. In taking sun baths one should very gradually accustom himself to the sunshine until he is so tanned that the pigment in his skin will protect him. The short or chemical rays of the sun are actually destructive to white men in the tropics. In May, June and July they have a pronounced chemical effect even in our own latitude. They are stimulating up to a certain point, but beyond that point one should be careful. I may say, therefore, that brunettes in summer may take sun baths even at noon, but blondes should take them preferably before nine or ten o'clock in the morning or after three o'clock in the afternoon. In winter, however, when the sun's rays are more slanting, the sun baths can be taken even by the blondes at any time. And because of the more limited amount of sunlight in winter, special attention should be given to sun bathing during that season.
Everyone needs a certain amount of sunlight, and if you cannot take a sun bath regularly every day you should at least wear clothing of a character that will permit the light-rays of the sun to penetrate. I will refer to this again, however, in the chapter on the subject of clothing.
After all that we can say in regard to these various methods of stimulating the skin there is really nothing so effective as active exercise for those who are strong enough to take a sufficient amount of it. Exercise, so far as function of the skin is concerned, is valuable because of the copious perspiration which is induced when one gets enough of it. In these days great numbers of people no longer "earn their bread by the sweat of their brow," and their health suffers in consequence. If you do not have to perform such an amount of physical labor as will promote free perspiration, then for the sake of acquiring the very purest quality of blood your special exercise should be sufficiently active and continuous to bring about free perspiration. There is really nothing so effective as a good old-fashioned "sweat" for rapidly purifying the blood. Anyone who perspires each and every day as a result of physical activity, and whose habits are fairly satisfactory in other respects, can depend upon enjoying absolutely pure blood, or a condition which is not far from it.
It does not matter what form of physical activity is employed to bring about this result. It may take the form of work that is useful and productive in character, or it may be play that is sufficiently active to cause deep, free breathing and bring out the perspiration. For those who are vigorous enough, cross-country running, wrestling, boxing, tennis and other games which involve real muscular effort continued for some time, will all prove satisfactory for this purpose. If you are anxious to purify your blood in cold weather it might be well to wear a good heavy sweater while taking such exercise in order to maintain a marked degree of warmth and thus bring out the perspiration in plentiful quantities. It is always well to avoid becoming chilled too quickly after exercise of this kind.
It is not alone in stimulating the eliminative function of the skin that exercise has a blood-purifying effect; it accelerates all the functions of the body, it stimulates greater activity of the lungs and of the kidneys. It promotes such an active circulation through all the minute structures of the body that accumulations of waste and dead matter are taken up and swept on to be thrown out through the natural channels of elimination. Under conditions of physical stagnation, when the circulation is less active, much of this waste matter tends to remain in the tissues of the body, accumulating and interfering with cell activity and normal functioning in general. The vigorous circulation of the blood induced by exercise gradually has the effect of flushing out all of the bodily tissues, and in that way has an internal cleansing effect that cannot be attained by any other means. In another chapter I have referred to the powerful influence of the drinking of hot water in connection with exercise as a means of promoting a more free circulation, but exercise under any circumstances tends to the same result, and for this reason as well as because of the perspiration brought about, exercise must be regarded as perhaps the most important of all measures for blood purification. No man can be continuously healthy without exercise. No man or woman can be internally clean, in the strictist sense, without a proper amount of daily exercise.
However, for those who are not strong enough to take a large amount of exercise, and who cannot in this way bring about free perspiration, other methods of accelerating the activity of the pores of the skin may be employed. I have already referred to the influence of air baths, friction baths and sun baths. Remember that through these agencies the pores may be made very active without any apparent result in the form of liquid perspiration, for under ordinary conditions perspiration evaporates and the body may not become wet. It is only when one perspires very rapidly that perspiration is manifested in the moistening of the skin. When taking your air baths there may be marked activity of the skin without any appearance of "sweat."
Various forms of bathing have the effect of inducing rapid elimination. Russian and Turkish baths are commonly used for this purpose, and every "man about town" knows the value of Russian and Turkish baths as a means of clearing his system and even of "clearing his head" through the profuse perspiration induced by the treatment. There is no question that these baths are effective in this direction, though it may be said that they are only a poor substitute for daily exercise as a blood-purifying measure. The man who neglects his requirements in the way of physical activity may strive to make up for it by a Turkish bath, but cannot get the same results, although it is true he can accomplish a great deal in this way. The great objection to Turkish and Russian bath establishments is to be found in the unsatisfactory ventilation usual in such places. As a rule the Russian or vapor bath is to be preferred to the Turkish, or dry, hot air. Especially if one is not very strong the steam bath is preferable. If one is vigorous, however, and has a strong heart, the dry hot air room will be very effective. Naturally the "rubbing" and other adjunctive treatment in the Turkish bath establishment are all beneficial.
The influence of these measures (the Russian and Turkish baths) in purifying the blood may be secured at home through the agency of other baths. A cabinet bath in the home will be equally effective in providing either a steam bath or a dry, hot-air bath. Naturally, a shower, or at least a quick sponging with cold water, should follow all such baths. If there is no bath cabinet in the home beneficial results can be secured by means of a hot-water bath. Hot water has a profound influence upon the elimination of wastes and impurities through the skin. In cases of kidney disease, where the kidneys are unable to perform their work, it is often possible to keep one alive by making the skin do the work of the kidneys through frequent hot baths. The tub should be filled with hot water at a temperature of from 105 up to 112 or 115 degrees Fahrenheit, that is to say, as hot as it can be endured, and one should remain in this bath from ten to twenty minutes, or as long as one's condition will permit. It may be a good plan to get into the water at a lower temperature, for instance, starting with water at 102 to 104 degrees, then afterwards adding hot water so as to raise the temperature to 108 or 112 degrees, or even higher. It is really necessary to use a bath thermometer (they can be obtained at a cost of ten or fifteen cents in any drug store) to regulate the temperature of the water. Sufferers from any derangement of the heart or those handicapped by serious vital depletion should not use the water too hot. In such cases it may be well to limit the temperature to 103 to 105 degrees and to limit the duration of the bath to five or ten minutes. In such cases it will be necessary to take the bath more frequently, perhaps each evening, in order to secure results in the way of active elimination. If one is strong enough, however, and merely wishes to purify the blood one may be able to stay in the water from twenty to thirty minutes and to raise the temperature of the bath to 115 degrees or more. The hot bath is much used in Japan and the natives there almost parboil themselves, using water at a temperature as high as 120 degrees. But it is not necessary to go to such extremes. It is most important that one should leave the bath immediately upon feeling any sense of weakness, dizziness or discomfort of any sort. If you feel oppressed by a sense of overheating, do not linger in the water but get out of it immediately. You will usually find that your face will perspire freely within a few minutes after being in the bath. This indicates its rapid eliminative effect. Such a bath will not accomplish exactly the same work as a cabinet or Turkish bath, but good results can be secured therefrom. The hot bath when used for perspiration purposes should be followed by a quick sponging with cold water or by a cold shower. An excellent plan is to have conveniently at hand what is called a hand spray, attached to a long rubber tube. By attaching this to the faucet and turning on the cold water one may quickly spray all parts of the body while standing in the tub of hot water. Finally, the feet may be sprayed with cold water on getting out of the tub. Rub dry quickly and thoroughly with a rough towel, after which wrap up warmly so that you may continue to perspire. It is most essential that one should not cool off too quickly and certainly that one should not become chilled after a bath of this sort. This hot bath is rather strenuous treatment, but it is effective, if one is strong vitally, for rapidly purifying the blood and eliminating the poisons in the body in any toxemic condition. It will be found valuable in the case of grippe or of a bad cold, in syphilis, or in any other disease characterized by a poisoned condition of the system and in which there is no fever present. In the case of fever, which also invariably involves a toxemic condition of the body, the elimination of the poisons through the skin should be accomplished by methods which do not involve the external use of heat in this manner.
Wet-sheet packs, both of the entire body and of parts of the body, are among the most effective of rapid blood-purifying measures. Frequently where one is confined to bed a hot-blanket pack will answer the same purpose as the hot bath just described. Where there is high fever a cold wet-sheet pack may be employed. This will relieve the high temperature to a marked extent, and will also eliminate the poisons of the body in a most remarkable way. The sheet pack is applied by first wringing one or two sheets out of cold water and then wrapping them completely around the naked patient, with the exception of the head. If a single sheet is used the flap on one side may be wrapped around the body under the arms and the flap from the other side passed over the outside of the arms. The patient should then be wrapped up thoroughly with warm blankets, fastened with safety pins.
He will quickly react with warmth, although if the vitality is low it may be well to place hot irons at the feet to insure quick recuperation with warmth. One may remain in such a pack for two or three hours, or if it is applied in the evening one may remain in it all night, provided sleep follows and no discomfort is noticed.
Where the recuperative powers are weak a wet-sheet pack which covers the entire body, may tax the vitality too much and under such circumstances a chest and abdominal pack may be used. This is really a partial sheet pack covering the trunk of the body from the hips and abdomen to the line running round the chest just under the arms. A hot pack of this kind is in itself very effective, although where there is fever the pack should be applied cold. In all such packs it is well to lay several blankets on your couch first, then quickly place the wet sheet upon it so that after the sheet has been wrapped around the body the sides of the blanket can be pulled over so as completely to envelop the patient.
These methods are all suggested because of their effectiveness in stimulating the activity of the skin where one is not able to bring this about through exercise and perspiration. In all chronic conditions, however, in which it is essential to purify the blood, the daily practice of dry friction or air baths is particularly advised. Do not overlook the value of the hot-water-drinking regimen in combination with exercise, which I offered in the chapter on Cleansing and Stimulating the Alimentary Canal. It is especially important to guard against constipation if there is any tendency in that direction, and above all things, daily muscular activity is absolutely essential. Inasmuch as many foods have great value in the purification of the blood, I have referred to this particular aspect of the question in the chapter on What to Eat.
Before leaving this subject it should be said that where there is any necessity for a rapid, thorough and effective cleansing of the entire system there is nothing that will accomplish this result as effectually as fasting. Fasting is the greatest of all methods of purification. Where there is any derangement of the system, with temporary loss of appetite, it is usually advisable to fast until the appetite returns and a short fast of from one to three days is usually sufficient. Where there is any serious disorder and it is necessary to undergo an extensive course of blood purification a prolonged fast of many days or even several weeks may be required. Fasting is such an important subject in itself that I can-. not give any detailed suggestions in regard to it in this volume. Before fasting one should make a comprehensive study of its physical effects and especially should one be informed on proper methods of breaking a fast.
During a fast all of the eliminative functions of the body are exceedingly active. If there is any surplus material the body consumes it during the fast. Owing to the complete rest of the digestive system the energy which ordinarily is required in the digestion of food is free to be diverted to the work of elimination. It would seem that under these circumstances all of the functions of the body are especially active in the blood-purifying processes.
You should remember, however, that even a fast will naturally be made much more effective by the general blood-purifying methods which I have given in this chapter. The measures suggested for increasing the activity of the skin will all be especially valuable if employed as adjuncts to the fast. The free drinking of water and especially the hot- water-drinking plan, together with the colon-flushing treatment, will likewise help to facilitate the cleansing and blood-purifying action of the fast.
Pure blood is the all-important factor in health. If the blood is not pure it can be made pure by the methods which I have suggested. Remember that this purity depends first upon pure food and functional strength, in order that a good quality of blood may be produced; and secondly, upon active elimination of wastes, poisons and impurities in general.
CHAPTER XVII: Hints on Bathing
I have already referred to the value of accelerating the activity of the functions of the skin. The ordinary practice of bathing is of great importance in this connection. Many diseases would be prevented if the skin were thoroughly cleansed with due regularity.
Probably a weekly soap-and-water bath is all that is absolutely essential for cleanliness if one follows a daily regimen which will maintain a condition of internal cleanliness. In fact, the cleansing of the external body is not required with such frequency if one secures sufficient muscular exercise and follows a dietetic and general regimen that will guarantee sufficient activity of all the eliminative functions; but if one neglects to employ other measures that help to maintain the purity of the blood and the activity of the skin, then more frequent baths are required to insure cleanliness. It has been my custom to recommend a hot soap-and-water bath once or twice a week, depending upon the individual requirements, and a daily cold bath. The hot bath is to be used as a cleansing agent while the cold bath is a tonic exclusively. A regimen of this sort will usually be satisfactory where one is taking a general system of exercise nearly every day which will insure a certain amount of internal functional activity. Note, however, that the cold bath, though of some value, is not necessary, when following the hot-water-drinking regimen.
There has been much controversy as to whether or not cold baths are really beneficial, since in some cases they have proved harmful. Under such circumstances the failure to secure good results may have been due to ignorance of the principles involved and to the lack of vitality essential to reaction from the shock of the cold water. A great deal depends upon the manner in which the cold bath is taken and the physical condition of the individual taking it.
A cold bath is a strong stimulant to the entire circulatory system, provided one can recuperate with a feeling of warmth immediately thereafter. If this feeling of warmth does not follow, if you feel cold, uncomfortable, nervous and trembling for some time after the bath, the shock has been too severe and is not of advantage. Under such circumstances it is better either to avoid the bath altogether or else take more exercise in order more thoroughly to warm the body before taking the bath. Usually if one is warm before bathing and if the cold bath is taken in a warm room it is easy to recuperate from it. Another good suggestion in a case of this kind is to decrease the duration of the bath. Do not stay in the water too long. In some cases what is sometimes called a hand bath may be advantageous. This bath is taken by merely wetting the hands several times in the water and applying the moist palms to all parts of the body. The familiar sponge bath, so-called, using either a sponge or a washcloth, is often advised, although the hand bath just mentioned is even easier to take.
I have also frequently recommended the use of the dry friction bath, following exercise, as a means of preparing the body for a cold bath. I have already referred to these dry friction rubbings as a means of accelerating the activity of the skin. This friction bath will, in nearly all cases, warm the skin sufficiently to enable one thoroughly to enjoy the cold water. In fact, this friction is to a cold bath what appetite is to eating. You should enjoy your meals and you should enjoy your cold bath. It is only when the cold bath is a pleasure that it is a benefit. If you dread it, if the mere thought of taking a cold bath brings a shudder, it will not be of benefit to you. You should feel sufficiently vigorous and vital really to enjoy it. A friction bath will put your skin in a condition where the cold water will "feel good." Exercise that thoroughly warms the body will naturally have the same effect.
The statement has often been made that to take a cold bath when overheated is dangerous just as it would be to drink a large amount of very cold water when overheated. It is said that one should wait until he cools off before taking the cold drink or cold plunge. To a limited extent there is wisdom in this advice, especially as it applies to getting into cold water when overheated and then remaining there until you have cooled off. Such quick cooling is certainly dangerous, just as drinking too much very cold water is dangerous. On the other hand, a short quick cold bath under such circumstances is not dangerous but highly advisable. The danger in such cases lies in remaining in the water until chilled. As a matter of fact, when one is overheated he can thoroughly enjoy the cold water. You will recuperate quickly under such conditions and you can better afford to take a cold bath when very hot than when chilled. Do not attempt cold bathing when you have "goose flesh" or when your hands and feet are cold. Under such circumstances the hand bath is preferable. It is always best when overheated to cool off gradually, and after the bath taken under such circumstances to use a sweater or bath robe or other covering to insure the desired result. When one is overheated, it is best to drink water lukewarm or hot or only moderately cool. If you drink lukewarm water when overheated you can take any quantity desired.
As previously stated, however, I would like to point out that if you are carrying out the regimen of hot-water-drinking and exercise previously referred to, a daily cold bath is not at all necessary. It might be taken with benefit if you are vigorous, but by flushing the body with a large amount of liquid according to the plan I have suggested virtually all functions of the body, including that of the skin itself, are accelerated in their activities. Under such circumstances less bathing is required, at least for the purpose of maintaining proper circulation and functional activity. Therefore the question may be left open for each individual to determine. One may take a cold bath or not, just as he may desire, while following the regimen referred to.
Many who enjoy a cold bath are inclined to stay in the water too long. In this way one may deprive himself of some of the benefits that might be derived therefrom. It is safer to limit the cold bath to a short period. The chief value lies in the reaction. If this is secured then all is well. The first effect of the cold water is to contract the tissues at the surface of the body, including the blood vessels, thus forcing the blood away from the skin. In the reaction the blood is brought back to the surface in large quantities, producing the glow that is noticed after a successful cold bath. After a short plunge or quick shower this reaction should be secured. By staying in the water too long one may overtax his vitality and become chilled. When taking a plunge simply allow the water to come in contact with all parts of the body; then immediately get out.
If the recuperative powers are defective you should not use cold water, though the hand bath as described should be satisfactory. In such cases, however, by maintaining the warmth of the feet you can recuperate quickly and easily. If you will stand with your feet in hot water while taking the hand bath, or sponge bath, or when using a hand spray in the bathtub, recuperation will be easier. When the feet are warm the circulation is more easily maintained. Following a hot bath, the hand spray can be used for the shower, applying the water quickly to all parts of the body before getting out of the tub. One should always use a cold sponge, spray, or shower, after a hot bath to close the pores. Then rub dry quickly and vigorously with a Turkish towel.
A sitz bath is recommended instead of a full tub bath, as it is a tonic of great value through its effect upon certain sympathetic nerve centers. This bath consists in immersing only the central part of the body, namely, the hips and abdomen. Special sitz tubs are manufactured, but one can use an ordinary wash tub. An ordinary bathtub will serve if filled with water about six to ten inches deep. Put the feet on the edge of the tub and lower the hips down into the water. This bath is especially valuable as a means of stimulating functional activity. The colder the water for the sitz bath the better, although if one is lacking in vitality, it should not be below 70 degrees Fahrenheit. A hot sitz bath may sometimes be suggested for inflammatory and painful conditions in the pelvic region. In inflammation of the bladder, for instance, it is valuable.
When taking hot baths for cleansing purposes the soap used is of some importance; especially so if the skin is thin or too dry. In such cases strong soaps are injurious, although their effect may be overcome to some extent by rubbing the body after the bath with a very little bit of olive oil. I would suggest, however, the use of a pure vegetable oil soap, such as castile, which is one of the best examples of a vegetable soap. This soap may be suggested in all cases, but it is particularly important when the skin is thin or dry. Very frequently dryness of skin is noticed in those of very light complexion. In the preceding chapter on Blood Purification I referred to a hot bath for the purpose of rapidly eliminating poisons and wastes in the body. An ordinary warm bath for cleansing purposes need not be taken at such a high temperature. In other words a soap-and-water bath will be perfectly satisfactory at a temperature of 103 to 105 degrees F. and need not occupy more than a very few minutes, whereas the hot bath referred to for the special purpose of blood purification may be of longer duration and of a much higher temperature, running up to 110 or 115 degrees Fahrenheit.
There is another type of warm bath, however, which is of special value in many cases. This is what I have sometimes termed a neutral bath, inasmuch as it is neither hot nor cold. This is a bath at about the temperature of the body, that is to say, 95 to 98 degrees Fahrenheit. One should use a bath thermometer to be sure of the right temperature. This neutral bath has a sedative or quieting effect upon the nerves through its effect upon the innumerable nerve endings in the skin. It is neither hot nor cold, neither stimulating nor weakening, and one could remain in such a bath for hours without harm. It has a quieting effect upon the nerves and reference has been made to it in the chapter on Sleep as a means of overcoming excitement or nervousness. In attacks of mania it is especially valuable, and is now extensively used in all insane asylums because of its wonderful effect in quieting the nerves. This bath at 98 degrees is also especially commended in the case of severe burns covering a large surface. It is about the only way in which a person suffering from such an extensive burn can be made comfortable. It is also one of the most perfect forms of treatment in a case of that kind. The serious character of the burn depends not so much upon the severity as upon the extent of the surface involved. Therefore, one who has been seriously burned could remain immersed in a bath at 98 degrees F. for many days continuously, or until the skin has had a chance to heal. Immersion in water is a natural condition, for there was a time away back when all the animal life of the earth was found in the water. It was only through special variation in the character of evolution that certain forms of life finally became adapted to a life outside of the water. Therefore, immersion in water, except for the head, is not entirely an unnatural condition.
CHAPTER XVIII: Some Facts About Clothing
The statement is often heard that a man is made or marred by the clothes he wears. This is frequently said with a view to emphasizing the importance of being presentably appareled, but it has a meaning beyond this. To a certain extent we are really made, or we may more properly say marred, by the clothes we wear. Civilized costumes have become what they are through the dictation of the creators of style, the clothing manufacturers. Every year the styles change through the commands of those whose profits are increased by this continual variation in the fashions. It is said that a woman would rather be out of the world than out of style. Therefore, each year she discards her old-style costumes and buys the latest modes.
We have to recognize, however, that clothing is a necessary evil at this period of human progress, so-called. There was a time when clothing was worn entirely as a matter of protection or as a means of adding warmth to the body. There was no thought given to the necessity for covering the body, for every part of the human anatomy was as commonplace as nose, fingers and toes. But now clothing is commanded as a means of hiding our bodily contour. Prudery has come in and branded the human anatomy as indecent and consequently it must be covered.
Now in considering what we should wear we are compelled to adhere, at least to a reasonable extent, to what we call style, but beyond this our first thought must be for bodily comfort. And in speaking of comfort we mean not only the warmth essential to this but also the ability to use every part of our bodily structure with as little restraint as possible. If we could wear a costume which would permit us to feel just as free and untrammeled in our movements as we do when without clothing such a form of dress would be ideal. Our movements should not be restricted by our clothing any more than is absolutely unavoidable. The ordinary skirt, supposed to be a necessary part of feminine apparel, Is in its nature an evil of first importance. Every step taken by a woman wearing such a garment is hampered; she is continuously handicapped by her skirt. If a man were compelled to walk through tall, heavy grass all his life he would get some idea of the extent to which the feminine skirt interferes with the freedom of woman.
Numerous other defects of our costumes interfere with bodily freedom. Take our tight and ungainly shoes. Here is an abominable instance of our slavery to style. In most instances the foot is made to fit the shoe, and the suffering that is endured by many so-called stylish people for the purpose of making the foot fit the shoe would be difficult to describe. A shoe should fit the foot. The more nearly you approximate the same freedom when walking in a shoe as you do when barefooted the more perfect the shoe. The toes should not be squeezed out of shape. The great toe should follow the straight line of the inside of the foot instead of being bent over to the position normally occupied by the middle toe. All the toes should be allowed to spread out in the shoe, at least to a reasonable extent. Furthermore, a shoe that really fits should feel comfortable the first time it is put on. There should be no necessity for "breaking in" a shoe.
The artificial heel added to the ordinary shoe is another curious freak of fashion. If the Almighty in perfecting the human foot had found a high heel necessary it would have been provided. The artificial heel, especially the very high heel commonly used on shoes worn by women, is an insult to Nature, to the Creator. Some day, when we are really civilized, high heels will be unknown. I am convinced that the Omnipotent Creator knew his business thoroughly when he created the human foot, that the sole of the human foot, heel included, was made for locomotion, and that it is impossible for human ingenuity to improve upon the foot. In other words, if you can secure footwear that will enable you to walk with the same freedom that you can enjoy when barefooted, you will then have attained perfection in foot covering. Sandals and moccasins allow the feet the same freedom as one enjoys when barefooted. The sole of these forms of footwear has the same freedom in gripping the ground and adapting itself to the requirements of every step as the bare foot, and it is a curious and yet significant fact that whereas more or less foot trouble is the rule rather than the exception among civilized peoples, yet those races who wear moccasins or sandals, or go barefooted, never have flatfoot, broken arches, bunions or other defects of this type.
Passing to the other extreme of the body, our tight hats should be condemned. Hats should be as light as possible and should not be so tight as to interfere with the circulation of the scalp. Many bald headed men owe their loss of hair to tight hats. The stiff collars worn everywhere at the present time mar the natural contour of the neck, make an erect position more difficult, and are one cause of the round shoulders that are so common everywhere to-day. The suspenders worn by men have also an influence of this sort. They are inclined to pull the shoulders forward and make it more difficult to maintain an erect position. The flat-chested man will not feel his suspenders, but the man with a full round chest, properly carried, is under continuous pressure from his suspenders.
If I were to select an ideal costume for men I am inclined to think that I would go back to the Roman toga, to the flowing drapery of the Greeks, or to the Scottish kilt. The kilt is undoubtedly better suited than the robe to the colder weather of Northern Europe and America. These costumes not only allow a reasonable amount of freedom for all bodily movements, encouraging rather than discouraging the correct position of the body, but they also allow free circulation of air to the central portions of the body. As a hygienic feature this is of tremendous value. The air coming in contact with the skin is of value at all times, but it is especially required in these important parts of the bodily organism. Many weaknesses are brought about through the unhealthful covering and restriction of these parts. Trousers are not by any means an ideal garment. To be sure, they are a vast improvement over the long skirt, but they are not by any means equal in healthfulness to the costume of the Scottish Highlanders.
In feminine apparel corsets are perhaps productive of more injury than any other part of the costume. The injury wrought by tight lacing is now everywhere understood, and in recent years large waists have become stylish. This tendency of the times will ultimately mean the elimination of the corset.
When fully clothed we should have the same freedom of movement as when unclothed. The most perfect costume is our "birthday clothing," the clothing with which we came into the world, the human skin. To be sure, in cold climates bodily covering is necessary for warmth a part of the year, though in warm climates, or warm seasons, the more nearly we avoid restrictive apparel, the more happy and more healthy we are. The ideal costume in warm weather, therefore, would be no costume, but conventions demand that we cover our nakedness, and this command should be followed in a manner that will restrain our movements as little as possible.
The question of color is an important factor in clothing. This is especially true in summer when exposure to the sun makes it especially necessary to consider our comfort. All dark-colored clothing absorbs the heat and the sun becomes very oppressive to the wearer. Then, too, black and dark-colored coverings shut out the light, another objectionable feature. In my reference to sun baths in the preceding chapter on Blood Purification I placed special emphasis upon the value of light as a vitalizing and stimulating factor in life and health. Ordinarily we not only smother our skins so far as the air is concerned, but we also shut out the light, hiding our bodies in a cellar, so to speak. Our bodies need light as well as air and for this reason dark colored clothing cannot be recommended. For warmth when in the sunshine during the winter, black is very effective. When out of the sunshine black is cooler in winter than light-colored fabrics because it quickly radiates the body heat. It is well known that a black stove radiates the heat much faster than a nickel-plated or brightly polished stove.
White or light-colored garments are advised in summer, both because they are cooler and because they permit the light to reach the skin. The Arabs, Bedouins and others who live in unforested countries where they are much exposed to the tropical sun use turbans and flowing robes of white as a means of keeping cool. Pure white is often unserviceable, because it quickly becomes soiled, and therefore gray and tan- colored garments are recommended.
It is easily possible to absorb too much sunshine, especially in the lower latitudes. The various races of the earth enjoy a degree of pigmentation of the skin corresponding to the intensity of the sunlight in the latitude to which they have become accustomed through the course of evolution. Equatorial races are black, far-northern races are blonde with very fair skin, and those occupying mean latitudes are either brown or olive-hued. Brunettes or fairly dark-complexioned white men can stand more sunshine than the blue-eyed, fair-skinned types of Scotland, Norway and Sweden. Where the latter are exposed to intensely strong sunshine in latitudes further south than their natural home, and especially when visiting the tropics, where the sun's rays are nearly vertical, some special protection from the excessive light is necessary. Then the upper or outer clothing should be white or light-colored, but an undergarment of some opaque or dark-colored material should be used to shut out the light. In the case of tropical animals Nature provides a light-colored or tawny growth of hair, with an underlying black or heavily pigmented skin. The white man when in the tropics or when subject to the chemical rays of the sun in midsummer would do well to follow Nature's example, wearing light clothing outside with black- or orange-colored or other opaque underwear. The hat should be white or tan or light-colored on top, but with a dark-colored lining extending under the brim. Blonde types spending the summer in a latitude like that of Texas or Mexico would do well to consider these suggestions. Sunlight is essential to life. Sun baths are invaluable and ordinarily our clothing should be such as to permit the light to reach the skin. But when the sun's rays are nearly vertical fair-skinned persons may easily protect themselves and maintain comfort by following this suggestion.
As a general thing, during both winter and summer, one should wear no more clothing than necessary, and that should be of a type to permit easy access of air to the skin. For this reason the character of one's underwear is important. Wool is undoubtedly warmer and more or less suitable for exceptionally cold weather; yet for most purposes linen is to be preferred because of its more porous character. Linen permits of free circulation of the air, and when the underwear is woven with an open mesh it is especially satisfactory. Next to linen cotton is to be preferred, being likewise porous. The question of underwear is one to be determined largely by individual taste and requirements, but always it should be understood that one should wear underwear as light as is consistent with warmth and as porous as possible. This principle should also apply in the matter of shoes. Air-tight foot coverings are highly detrimental as well as uncomfortable. Leather in its natural state is porous and therefore a healthful foot covering. Patent- leather shoes, however, have been made air-tight by a special process, and are very hot, uncomfortable and unsanitary. The sole of the shoe should consist of nothing but plain leather. So-called waterproofing processes, making the shoe air-tight as well as waterproof, should be avoided. Patented, waterproof soles are highly objectionable. If you can have your shoes made to order see to it that the sole consists of nothing but leather-indeed a single layer of good sole leather is most satisfactory. Although such shoes will absorb water they will dry readily, and the disadvantage of wet feet on occasions is more than offset by the benefits gained from a porous foot covering the rest of the time. Anyway, wet feet are unimportant if the feet are warm.
A word about winter clothing. Heavy underclothing is entirely unsuited to the temperatures maintained inside our houses during the winter. We usually have a summer temperature indoors in winter and should wear summer clothing. It is true that we require warmer clothing out-of-doors in winter, but this should be used only when out-of-doors; we should not wear heavy, warm garments both indoors and out. Therefore, while the farmer who spends the day in the open would probably need heavy warm underwear, the city man should dress approximately the same as in summer when indoors, and add the garments necessary for additional warmth when going out. Sweaters, gaiters and overcoats should be depended on when going out-of-doors instead of heavy undergarments.
Clothing, as I have said, is a necessary evil. So far as possible it should not hamper our movements and should not deprive our bodies of light and air. Since it is necessary to wear clothing, I would strongly emphasize the importance of taking air baths at frequent intervals. When spending the evening in the privacy of your own room, studying or writing letters, you have a good opportunity to enjoy an air bath during the entire evening. And furthermore, when at home you should lay aside your coat and use no more bodily covering than is necessary. If you cannot take sun baths at a special hour each day, then I would advise that when taking your walk out-of-doors in the sunshine you wear clothing of such a character as to admit the rays of the sun, thus enabling you to enjoy a sun bath during your walk. A special suit of clothes, made of natural-colored linen, with a thin light shirt, light- colored socks and no underwear, would answer all purposes admirably.
CHAPTER XIX: Suggestions About Sleep
Sleep is one of the first essentials in maintaining or in building vitality. There are differences of opinion as to how much sleep may be necessary to health, but that sufficient sleep is required if one wishes to maintain the maximum of energy no one can question.
Sleep is far more necessary than food. One can fast for many days, or many weeks if necessary, and without any special disadvantage if he is well nourished before beginning the fast and has a satisfactory food supply after ifs conclusion, but no one can "fast" from sleep for more than a few days at a time without experiencing ill effects. One can scarcely endure an entire week of absolute sleeplessness. It has been found that dogs kept awake even though sufficiently fed, suffer more than when deprived of food and permitted to sleep. When kept awake continuously they die in four or five days. Man can endure the strain a little longer than the dogs, but five or six days usually marks the limit of human life under such conditions. In early English history condemned criminals were put to death by being deprived of sleep, and the same method has been employed in China. Enforced sleeplessness, in fact, has been used as a form of torture by the Chinese, being more feared than any other. The men subjected to this frightful ordeal always die raving maniacs.
These facts illustrate only too well the imperative necessity for sleep. Unfortunately "late hours" prevail, especially in large cities. Manifestly, if complete lack of sleep is fatal, late hours and partial lack of sleep is at least devitalizing and detrimental to health. The late hours kept by large numbers of people in civilized countries undoubtedly contribute very largely to neurasthenia and allied diseases. Improvements in artificial lights have contributed largely toward the increase of the evil of late hours, injurious not only through the loss of sleep entailed, but also because of the eye-strain incidental to strong artificial lights and the drain on the nervous system. If civilized man would follow the example of primitive man and of many of the birds and animals in retiring to bed with the coming of darkness and arising with the appearance of daylight, this one change would revolutionize the health of the whole human race.
How much sleep do we need? This is a question that cannot be answered arbitrarily as applying in all cases. Individuals differ. Without doubt, some require more sleep than others.
Thomas A. Edison, who is an extraordinary man, not only in respect to his vitality but in every other characteristic as well, has frequently been quoted as saying that most men and women sleep too much. Mr. Edison himself claims to maintain the best of health with from three to five hours' sleep out of every twenty-four. We have heard of other cases too, of men and women with exceptional vitality, who have seemed to thrive on four or five hours' sleep. It is possible that this small allowance of sleep may be sufficient in such cases, but if so, it is undoubtedly due to the exceptionally powerful organism which these particular persons have inherited.
No definite rule can be laid down as to the amount of sleep required by different individuals, for those possessing the greatest amount of vitality and the strongest organisms will require less sleep than those of limited vitality and weak functional powers. Those possessing a strong functional system and great vitality are able to build up energy during sleep and recuperate from the exertions of the preceding day more rapidly than can those less favored in this respect. In other words, a very strong man can be quickly rested. His system can more rapidly than that of a weak man repair the wear and tear of his daily work. The man or woman with limited strength and a less vigorous functional system would require a longer time in which to recuperate. Therefore, what would hold good in the case of such an extraordinary man as Mr. Edison cannot be depended upon in the case of the average man or woman, and certainly will not meet the needs of those who are debilitated and striving to build vitality.
Generally speaking, therefore, I maintain that most people at the present day sleep too little rather than too much. I would not stipulate any special number of hours for sleeping but I would advise everyone to secure as much sleep as he requires. It has often been said that if you sleep too much you will be stupid as a result. Such results are usually brought about by sleeping in unsatisfactory environment, particularly in stuffy rooms in which the air is vitiated and really unfit to breathe. I cannot imagine one feeling stupid as a result of oversleeping when sleeping out-of-doors, or when the supply of air is absolutely fresh. Excessive heat would probably be conducive to restlessness, but this is purely a detail which I shall take up later. Under natural and healthful conditions one will rarely sleep too much. If you sleep until you wake up naturally there is little danger of your sleeping too much. Without doubt most people need from seven to eight hours' sleep; some of them need more, particularly women and children, who in many cases require from nine to ten hours' sleep or even more. These are general statements. Individual exceptions will be many, but, as I have said, it will be found that those who need less sleep are men and women of extraordinary vitality.
The quality of sleep is really more important than the duration of sleep. It is quality or depth of sleep that is really what counts, and to secure this it is necessary that certain healthful conditions be observed. The first of these is a normal condition of physical or muscular fatigue. This is easily distinguished from nervous fatigue or exhaustion in which the entire system is more or less upset. Abnormal states of this sort arise from excitement, excessive mental work, or other conditions involving severe nerve strain. This nervous fatigue is not usually conducive to sleep, but a tired condition of the muscles of the body generally, as a result of natural physical activity, is always favorable to sleep. Many who complain of insomnia, therefore, would often be able to remedy their trouble by the simple expedient of a long walk, covering sufficient distance to bring about the physical fatigue which makes sleep possible. Conditions of air, temperature and bed covering are also important factors in connection with the quality of sleep.
If you are a sound sleeper it may be possible for you to secure more benefit from three to four hours' sleep than a shallow sleeper may secure in eight hours of a lighter degree of sleep. This extreme depth of sleep means complete rest for the brain, absolute loss of consciousness, and, to a certain extent, loss of sensibility in respect to our senses. In the lighter degree of sleep certain parts of the brain may be at rest, while others are more or less active. Dreaming represents a state of partial consciousness rather than a condition of complete rest, inasmuch as various parts of the brain are active. One may thus be conscious of his dreams. There is no doubt, however, that in other cases various parts of the brain may be active though we may not be conscious of their activity. We have all heard of instances where mathematical problems appear to have been worked out during sleep, and we have heard of musical compositions and poems being produced during sleep. All these phenomena represent a condition in which one is partly asleep and partly awake; in other words, some parts of the brain are active and others are asleep. In extreme depth of sleep when all the mental faculties are at rest, the energies are relaxed, and the activities of the body are at a low ebb; it is such sound sleep that makes for rapid recuperation. The deepest sleep generally occurs within the first few hours after falling to sleep, and it gradually becomes lighter and lighter in degree until consciousness is reached. Dreams, therefore, represent partial consciousness and usually appear in the earlier hours of the morning. When one states that he dreams all night he is invariably mistaken. One may seem to live over periods of days and even years in a dream, the actual duration of which may be measured in minutes. The chances are that the dreamer enjoyed a sound sleep before his dreaming commenced.