12. Next, with the upper part of the arm held out at a right angle from the body, and the forearm hanging downward, completely relax the muscles of the elbow. Then shake and rotate the whole of the forearm in the same manner as described for the hands.

13. Allow the arms to hang by the side, now press the shoulder as far back as it will go, then as high as it will go, then forward as far as it will go, and drop it again, then rotate it several times. Do the same with the left, then both together. Strike out with the right hand, tightly clenched, then the left, then both together. Repeat horizontally, right and left, then straight up overhead, then down by the sides.

EXERCISES FOR THE NECK.

14. The princ.i.p.al thing to be observed is to keep the body rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced.

15. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round.

16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward. Try to do this without support, balanced on the one leg, as it materially a.s.sists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only, and increase the number of movements each day, as the muscles gain strength and you gain experience.

ANKLE AND FOOT EXERCISE.

17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes.

WHOLE BODY EXERCISE.

1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang.

2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible.

3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to bang down as far as possible on the left side, without straining too much. Then verse the movement.

STRETCHING.

Is quite a luxury, but few people know how to do it.

Stand upright in position, then raise raise yourself on the tips of your toes and try your best to touch the ceiling. You will appreciate this exercise as a relaxation.

THE ART OF STANDING PROPERLY.

Is only imperfectly understood by the majority of people, and yet it is the key to a graceful carriage, an accomplishment that most people desire to possess, especially ladies. Observe the difference between the correct and the incorrect methods.

THE ART OF GRACEFUL WALKING.

Is the natural sequence of correct att.i.tude in standing and may be readily acquired by attention. Stand against the wall, with the heels, limbs, hips, shoulders and head all touching and draw the chin inward to the chest. When in this position you will find it uncomfortable, mainly because it is incorrect. Gently free yourself from the wall by swaying the body forward, from the ankles only, keeping the heels touching. You will then be in the correct position, and should walk off, carefully maintaining it. This exercise, if constantly practiced, will give you an easy and graceful carriage that will be the envy of your less fortunate acquaintances.

In the foregoing list of exercises we have carefully omitted all those requiring apparatus of any kind, selecting only such as can be practiced in the privacy of your own room, without a.s.sistance from an instructor or paraphernalia of any kind. Dumb bells, Indian clubs, etc., are valuable after a certain degree of muscular improvement has been attained, but when that point is reached we should advise the individual to join a gymnasium and practice further development under a competent instructor.

All the exercises given have been proved of great value in building up the system, and are designed as aids to the preservation of health and the upbuilding of weakly people--not to develop trained athletes. These exercises bring into play a number of muscles that are not called into general use, and thus promote harmonious development of the whole body.

PART VII.

THE DIET QUESTION.

As we have already stated, the human system is in a state of constant change. Disintegration of tissue is taking place during every moment of existence, and the preservation of health depends upon the prompt elimination of the waste material. But the destruction of tissue, due to the daily friction of life, must be made good, and this replacement of substance is effected by the food we eat. It becomes a matter of vital importance, therefore, to every individual to consider the question of eating from the rational standpoint. Owing to the increased prosperity of recent years and the luxurious mode of living rendered possible by it, people have been betrayed into many reprehensible gastronomic practices. In the olden days, when man toiled hard for existence, food was produced within his own immediate radius and luxuries were unknown; but now, with rapid ocean transportation, the ends of the earth are ransacked and laid under tribute to furnish delicacies to tempt the palate. The ease with which food may now be procured and the almost illimitable variety offered to man for his selection has tempted him into indulgences that have been productive of much evil. Although over indulgence in eating is a very ancient offense, yet, as before stated, the multiplicity of foods has given an impetus to this injurious habit, in combination with the cunningly devised methods of preparation which the modern cook has evolved.

It is a grave mistake to suppose that it is necessary to eat a large quant.i.ty of food to become healthy and strong. The system only needs sufficient nourishment to repair the waste that has taken place.

Besides, the digestive fluids are not secreted in an indefinite quant.i.ty, but in proportion to the immediate need. Hence, food taken in excess of requirements, being only partially digested, acts as a foreign substance; i. e., a poison, and in addition unduly taxes the system to dispose of the unnecessary waste.

Hunger is the natural expression of the needs of the system for nutrition. Appet.i.te is the index as to the quant.i.ty of food that should be taken to replace the loss by waste. It should never be overruled. Appet.i.te is a wise provision of Nature. Gluttony is a degrading habit. Yet numbers of people attempt to justify the gratification of their gluttonous proclivities by the statement that they are "blessed with a good appet.i.te," while the truth of the matter is, they are cursed with an inordinate l.u.s.t for food. If people were more temperate in the pleasures of the table, the purveyors of remedies for dyspepsia would find their incomes considerably lessened.

Satisfy your hunger, by all means, but do not pander to the vice of gluttony.

Instead of "eating to live," a large proportion of people simply "live to eat." But sooner or later Nature exacts the penalty for violation of one of her cardinal laws, which is "temperance." An outraged stomach will not always remain quiescent, and when the reaction comes, the offender realizes that "they who sow the wind shall reap the whirlwind."

But people may, and do, continually do violence to that long suffering organ, the stomach, without being gluttons--we refer to the habit, so universally practiced in this country, of bolting the food without properly masticating it. So long as this iniquitous practice is persisted in, and the equally hurtful one of swallowing large quant.i.ties of liquids with the meals, and so long as sufficient time is not given the food to digest, just so long will you suffer from a disordered stomach. Speaking generally, Americans are a nation of dyspeptics, because they are perpetually in a hurry. The acquisition of wealth, in moderation, is a commendable pursuit, but it is the height of folly to sacrifice the priceless jewel of health to acquire it. But it is a fact, nevertheless, that the average American considers eating an unprofitable interference with business, without stopping to weigh the advantages of sound health against the almighty dollar.

This habit must be abandoned by those who are addicted to it, before they can expect to regain health or preserve it. Strange, is it not, that a race, proverbial for having an eye to the main chance, should fail to recognize the financial wisdom of husbanding their health, a factor so important in successful business enterprises! They might, with advantage, copy the example of John Bull in the matter of eating.

The average Englishman regards his meals as a solemn responsibility, and tarries long at the table. The consequence is that with them dyspepsia is the exception and not, as with Americans, the rule.

What to eat, when to eat and how to eat are questions more nearly involving the health and happiness of humanity than is generally recognized.

WHAT TO EAT.

From the days of Pythagoras down to the present time it has been a moot question whether a vegetable or meat diet was best for man. Each side can present equally strong arguments; each can point to exceptional instances of physical development under the different methods; each can point to ill results that follow rigid adherence to one method or the other, so that the natural inference would be that a happy mean between the two extremes presents the only rational solution of the question.

Even the most rabid partisan of the meat diet will readily admit that the flesh of animals is not indispensable to existence; while, on the other hand, the fact that the Indians in this country would subsist for months (without apparent discomfort) solely upon a diet of "pemmican" (dried buffalo flesh) affords ample proof that a meat diet is not without its advantages.

Diet is largely a matter of lat.i.tude. The whale blubber diet of the Esquimaux would be impossible at the equator, while the fruit and pulse diet of the tropics would prove totally inadequate to support life at the North Pole. Nature always prompts the individual to select the articles of food best adapted to his bodily needs, according to the climatic conditions; hence, when a man endeavors to live on the same dietary in the tropics that he has been accustomed to in the temperate zone, digestive disturbances are sure to follow.

It is one thing to sit at home theorizing about dietetics and settling all the food problems (on paper) to one's entire satisfaction; but it is quite a different matter to practically test the effects of different dietary tables under varying climatic conditions. The writer does not claim to be an expert dietetician, but there are few spots on the habitable globe that he has not visited; scarcely an edible article that he has not partaken of; scarcely a known species of human being that he has not eaten with, except the Patagonians and the Esquimaux; so that he is not entirely without experience, and it may be just possible that practical experience thus gained may be as valuable as statistics compiled in an from data collected from different sources.

We often have the Eastern peoples (notably the j.a.panese and Hindoos) quoted as examples of physical health and endurance, and the adoption of a vegetarian diet urged on those grounds; but these extremists seem to lose sight of the fact that these peoples are the descendants of vegetarians for centuries past; that they have inherited the tastes of their progenitors, and have evolved their present physical condition through a long period of development along those lines. To say nothing of the impracticability of suddenly converting a nation to the principles of vegetarianism, radical changes abruptly undertaken are always productive of ill effects.

It will help us to a proper understanding of the food question to consider right here what causes old age, or, rather, the physical signs of bodily infirmity that almost invariably accompany it. We are all familiar with the wrinkled body surface, the shrunken limbs and the stiffness of joints that particularly affect the aged, and are so accustomed to regard these outward manifestations of infirmity as inevitable, that few stop to inquire whether it is natural that this should be so. Undoubtedly, these are natural effects, being the result of the operation of natural law, but if mankind lived more in harmony with Nature, these symptoms should not manifest themselves before the age of ninety or a hundred, if even then.

What is termed old age is simply ossification (solidification of the tissues), and this is due to the constant deposition in the system of earthy substances. The result of these deposits being retained in the system is: that there is an excess of mineral matter in the bone tissue, which renders it brittle, and accounts for the susceptibility to fracture in advanced life; it causes a change in the structure of all the blood vessels, great and small, thickening their walls and thus reducing their calibre and also rendering them brittle. With diminished capacity the blood vessels fail to convey the requisite nutrition to the tissues, and a general lowering of the vitality follows. The capillaries no longer supply the skin with its needed pabulum, hence it loses its elasticity and color--grows yellow and forms in furrows. The circulation being sluggish, the deposition of these earthy substances in the neighborhood of the various joints and the muscular structures is facilitated, and we have the stiffness of joints and muscular pains that usually accompany age. The supply of blood to the brain and nerve substance is curtailed in the same manner, and for lack of sustenance these structures commence to decay, which accounts for diminished mental activity and sensory impressions.

As the process continues there may be almost complete obliteration of the capillaries, while the larger vessels may become so thickened that their capacity is sometimes reduced three-fifths. Then comes death.

Then, since old age is due to the cause just described, it follows, as a perfectly logical deduction, that if we can prevent the introduction of these substances into the system, or even check them, then the duration of life and preservation of function should be proportionately prolonged.

What are these substances and whence are they obtained? They consist of carbonate and phosphate of lime, princ.i.p.ally, with small quant.i.ties of the sulphates of lime and magnesia, and a small percentage of other earthy matters. These substances are taken into the system in the food we eat and the water we drink, and it has been estimated that enough lime salts are taken into the system during an average lifetime to form a statue the size of the individual. Of course, the greater part is eliminated by the natural processes, but enough is retained to make ossification a formidable fact. Of the disastrous effects of a preponderance of these mineral salts in the system we have a notable example in the Cretins, a people in the Swiss Alps, who are the victims of premature ossification, their bodies being stunted, rarely attaining a greater height than four feet, and exhibiting all the signs of old age at thirty years; in fact, they seldom live longer than that. In this case the cause is directly traceable to the excess of calcium salts in the drinking water, for although heredity plays an important part in this matter, yet children from other parts, if brought into the region at an early age, soon manifest the symptoms and speedily become Cretins in fact.

Most people are familiar with what is known among housewives as the formation of "fur" in the common tea kettle. This is nothing more nor less than the precipitation of the lime salts by evaporation. Four and five pounds' weight of this substance has been known to collect in this manner in a single vessel in twelve months. Many people are under the mistaken impression that boiling the water removes the lime. Not so. The precipitation only relates to that proportion of the water that has been evaporated; the remainder (in all probability) possesses a slightly higher percentage of solids than it originally did. So great is the proportion of mineral substance taken into the system in drinking water that it is safe to a.s.sert that, if after maturity was reached only distilled or other absolutely pure water was partaken of, life would be prolonged fully ten years. Up to the mature age it would be inadvisable, as the salts are necessary for bone formation. Good filtered rain water, or melted snow, are entirely free from mineral deposits, but if they have stood for any length of time it is advisable to boil them before using, to destroy any organic matter.

But it is not in water alone that these pernicious earthy matters are found. All food substances contain them to a greater or lesser extent.

The order in which foods stand in the matter of freedom from earthy impurities is as follows: Fruits, fish, animal flesh (including eggs), vegetables, cereals; so that the advocates of a strictly vegetable diet find themselves confronted by the formidable fact that their mainstay is that cla.s.s of foods that contain the largest proportion of those substances that hasten ossification. Ample proof is at hand that a strictly vegetable diet results in what is known as atheroma (chalky deposit), an affection of the arteries. Dr. Winckler, an enthusiastic food reformer, who wrote extensively on the subject under the nom de plume of Dr. Ala.n.u.s, and practised a strict vegetarian diet for some years, was compelled to abandon it, on account of the above disease manifesting itself. Numerous similar cases were observed by Raymond, in a monastery of vegetarian friars, and among the poorer Hindoos, who live almost exclusively on rice, this trouble is of frequent occurrence.

The reason of this is obvious. Vegetable food is richer in mineral salts than animal food, and consequently, more are introduced into the blood. There are exceptions, for instance, fruits, which are an ideal food, for several excellent reasons. To commence with, they contain less earthy matter than any other known organic substance; they contain upward of 70 per cent. of the purest kind of distilled water-- distilled in Nature's laboratory; and distilled water is an admirable solvent, and is ready for immediate absorption into the blood, and, lastly, the starch of the fruit has, by the sun's action, been converted into glucose, and is practically ready for a.s.similation.

in order as follows: Dates, figs, bananas, prunes, apples, grapes.

Bread has long been known as the "staff of life," and although it forms the main dietary staple for large numbers of people, that does not in any way prove its eligibility as an article of food. We have seen that cereals contain a very large proportion of inorganic matter (the mineral salts), and wheat is as richly endowed in this respect as any of its fellows. Wheat is rich in heat producing qualities, which is due to the quant.i.ty of starch it contains. Now, this starch must be converted into glucose before the system can appropriate it, and as exhaustive experiments have shown that not more than four per cent. of the starch is converted by the ptyalin in the saliva, the princ.i.p.al work of dealing with the starch devolves upon the duodenum, or second stomach, the fluids of the main stomach having no action upon it.

Now, this extra and unnecessary work falling upon the duodenum entails a delay in the process of digestion, and a corresponding delay in a.s.similation, so a habit of intestinal inactivity is induced, and the seeds of constipation are sown, because the starchy foods, being slow in giving up their nutritive elements, the refuse is proportionately backward in being eliminated. Fruits, on the contrary, although equally rich in heat producing qualities, yet on account of the previous natural trans.m.u.tation of starch into glucose, are in a condition for immediate appropriation by the system, and consequently absorption of nutrition and elimination of waste are equally prompt.

This partially explains the aperient action of fruits, although there is a chemical reason also. For the reasons above stated, lightly baked bread should never be eaten; it should be toasted thoroughly brown first, by which the first step in the conversion of the starch is accomplished.