Soup Meat, potatoes and gravy One vegetable Dessert: (Custards, tapioca pudding, rice pudding, gelatin pudding or bread pudding) Water
Supper.
Creamed potatoes Salmon or sardines Bread and b.u.t.ter Canned or stewed fruit Cocoa or milk
If lunch is served at noon and dinner at night, the supper and dinner as given above would correspond with lunch and dinner when dinner is served at night.
If the young man is training heavily for foot ball or other heavy athletics in which a training table is provided, he may eat a much heavier diet than the one above outlined, having either eggs or meat three times a day instead of once or twice and larger portions of each food. However, even the man in athletic training needs less food than is customary for men in training to take. If the foot ball teams would eat somewhat less than they do and a smaller proportion of meat, they would be much less likely to "train stale."
b. =Stimulants and Narcotics.=--It will be noted that no provision is made for coffee or tea in the above menu. The general conditions of life in a student community serve as a sufficient stimulation. Tea and coffee are stimulants, and on general principles, it is not wise to use stimulants unless one needs them. The college student does not need any other stimulant than is afforded by the conditions in a college community.
It may be fairly said that stimulants never benefit anybody who does not need them. On the other hand, they may easily injure a person who does not need them. Coffee for example, or tea, not only does not a.s.sist digestion but actually r.e.t.a.r.ds it. All stimulants produce a quickening of brain activity which is uniformly followed by a reaction in which the brain activity is either slowed or confused. The coffee drinker is almost certain to experience within an hour after a cup of strong coffee an exhilaration, with heightened brain activity. If one could experience this stimulation without any reaction, it might be advisable, especially for those who need just such stimulation at just such a time. However, when one considers that he cannot experience stimulation without experiencing a compensatory depression, he will see that it certainly does not pay to get the one at the expense of the other, except under unusual conditions.
Now the question may naturally arise: What occasion would justify the drinking of a strong cup of coffee? Suppose that one were due in an examination and that he had only one examination in a day; suppose it came at 8 o"clock. Let the student retire early the night before, rise early, take a walk before breakfast and eat a very light breakfast. He may take a cup of strong unsweetened black coffee with the breakfast.
He will find that this coffee proves a strong stimulant, particularly if he has not been using it regularly, and that it produces the stimulation just when he wants it. He will find that he is better able to marshal his thoughts and to recall the various facts that he may need to use in formulating his answers to the examination questions.
Under such conditions the author believes that it is justifiable for a student to use coffee. But we must not forget that the coffee is a drug; used for its drug action; used to produce a physiological effect at a definite time. Having produced that effect, one may expect the depression to follow after the examination.
Now the natural tendency, and a tendency which causes many people to pa.s.s step by step into an excessive use of this stimulation, is to relieve the depression which follows the first cup of coffee by taking another cup and so on, taking coffee at each meal and perhaps occasionally between meals. While some people of phlegmatic temperament can stand such a drug habit for years without being very seriously injured, it is certainly a habit to be strongly discouraged.
A person who does not use coffee or tea regularly, but wishes on rare occasions to get a stimulation, can resort to it to produce that effect, but after having gotten the effect let him get over the depression as best he can, and not relieve it by taking a second cup.
If he has a week of examinations, it might be permissible to follow such a regime as suggested above throughout the week. On the whole, however, the use of these stimulants is to be discouraged.
=Narcotics= are those drugs which cause narcosis or a dulling of the senses and a decreased activity of both the muscular and nervous system.
One of the most common and typical narcotics is opium. Derived from opium is morphine. Cocaine belongs also to the narcotics as do the anaesthetics, such as chloroform, ether and common alcohol.
It is hardly necessary to say anything about the use of alcohol to intelligent college men. Very seldom do college and university students resort to alcoholic drinks, either for their drug effect or in a spirit of conviviality.
The intelligent people of the country realize the dangers that follow the use of alcoholic beverages. It is very rare that educated people use any alcohol and when used it is only in most moderate quant.i.ties, and usually, on special occasions.
It is only comparatively recently that the absolute truth of the Bible dictum that, "Wine is a mocker" has been realized.
Brandy and whiskey were taken for generations to make one warm on a cold day because it gave one temporarily a flush of warm blood to the skin, only to cool down the temperature of the body later, so that instead of raising the temperature of the body, alcohol actually lowers the temperature of the body.
Many people took alcohol when excessively hot to cool the body, but if the temperature of the outside air is higher than the temperature of the body, as is the case on excessively hot days in summer, the rush of blood to the surface would only have the effect desired in the first few minutes of the action of the alcohol. The skin would tend to become dry, the temperature of the blood to rise, subject to the influence of the hot air. This heated blood striking the vital organs accounts for the fact that on those excessively hot days, when there are many sunstrokes, most of them are among men who not only habitually take alcohol, but who are under the influence of alcohol at the time.
Many people have taken alcohol to improve digestion, but scientific observations on digestion under the influence of alcohol have shown that the digestion is actually r.e.t.a.r.ded.
Many people have taken alcohol to make their muscles strong, and one does actually imagine that he is stronger after a moderate dose of alcohol, but many careful experiments on the part of numerous observers have shown that the muscles are really less strong and can do progressively less work the larger the dose of alcohol.
Many thought that alcohol would stimulate the action of the brain and have taken it for that purpose; but experiments have shown that while there is temporarily a greater activity of the brain, this activity is less under control of the higher brain centers. The after dinner champagne may loosen the tongue of the post-prandial speaker but he may say many things which the judgment would not commend.
So, in all those applications that men have made of alcohol through the ages, we find on careful examination, that in every case the alcohol actually has an effect opposite to that which has been attributed to it. How true then are the words of the Bible: "Wine is a mocker."
If an alcoholic beverage actually helped the muscles, the brain or the glands, one would find it seriously commended by athletic trainers and coaches for preparation in athletic contests; one would find it commended by the trainers of prize fighters to help them in their preparation and in the final encounter; one would find it recommended by mountain climbers and by Arctic explorers, to stimulate the muscles for the exhausting ordeal of mountain climbing or to protect the system from the penetrating cold of the northern lat.i.tudes; alcoholic beverages are, however, not only not advised by these men for these purposes, but on the other hand, all partic.i.p.ants in these activities are positively forbidden to use any alcoholic beverages, even in the smallest quant.i.ties.
So the young man who would develop a clear thinking brain and a sound body must leave alcoholic beverages alone. Further, the young man who would have absolute control of his s.e.xual desires, must leave alcohol alone, for the first thing that alcohol does is to throw down the lines of control. It is under the influence of alcohol that the young man is almost sure to make his first visit to the house of prost.i.tution. If a girl lose her virtue, it takes place in a majority of cases when she is under the influence of alcohol; but for this influence lessening her control, she could not be seduced. _Hence one of the requirements of continence is_ TOTAL ABSTINENCE.
Under the head of narcotics must be cla.s.sed also tobacco, though tobacco has several other effects than the narcotic one. It exerts upon the mucous membranes an irritation and that is the reason why the mucous glands of the mouth secrete so freely when one chews or smokes, but the influence upon the nervous system is distinctly of a narcotic character, and while tobacco is a mild narcotic, and while it can be used by the adult moderately without serious results; this is certain, that no man has ever been benefited by the use of tobacco. And while many men have been injured, even by the moderate use, all men are injured by the excessive use. Furthermore, boys and young men who have not attained the full stature of their physical development are very seriously injured and r.e.t.a.r.ded in their development through even the moderate use of tobacco. There is not an educator in America who will not testify to the fact that the use of tobacco in any form by young boys, r.e.t.a.r.ds both the physical and mental growth.
So tobacco certainly is another thing that is altogether proper to leave alone, and its use at the very best cannot be defended on any grounds other than that it is a sense gratification. And while it must be admitted that it may serve as a sense gratification in the case of the individual who partic.i.p.ates in it, it must also be remembered that tobacco smoke or the smell of tobacco is, in a very high degree distasteful if not actually loathsome, to a large proportion of society, and the young man who gratifies sense at the expense of his neighbors, certainly is on the defensive.
In so far as tobacco is a narcotic, in just so far does it disarm and put to sleep those aesthetic and moral impulses which are so helpful in the maintenance of the continent life.
c. =The Dietetic Control of the Bowels.=--A most important hygienic rule is to maintain a strict regularity of the bowels. By regularity of the bowels we mean, a free, normal pa.s.sage of the bowels at least once in twenty-four hours. Two or three pa.s.sages in twenty-four hours are not too many.
A tendency towards constipation may be hereditary. The writer finds that at least one case in four of persistent chronic constipation among college men seems to be due to a hereditary tendency.
Those individuals who have from early infancy and throughout their whole life suffered from a tendency to constipation and perhaps from actual chronic constipation, find it exceedingly difficult to produce normal regular daily movements of the bowels. Whether constipation is chronic or occasional or whether it is hereditary or acquired, in any case, it should be corrected if possible through modification of the diet, and of daily habits.
First of all, one must remember in this connection that the lower bowel or r.e.c.t.u.m is subject to education, and not by any means the least important factor in overcoming a tendency to constipation, is the regular morning visit to the water closet.
The author would discourage the habit which some have of "straining at stool." This act of straining at stool together with the pressure which the hard fecal ma.s.ses make on the blood vessels, increases the blood pressure in the veins of the r.e.c.t.u.m to such a high degree that it is likely to cause hemorrhoids or piles. But if the position favorable to the pa.s.sage of the bowels be taken regularly, every morning, and a reasonable time spent in that position, and if the daily pa.s.sage is brought about at that time, the muscles of the r.e.c.t.u.m will be educated to the point of contracting upon its contents at that time and under those conditions regularly, and this will be a strong factor towards regulating the movements of the bowels.
But the most important thing to consider in this condition is the dietetic regulation of the bowels. There are some foods that tend to constipate while others act as a laxative.
Such foods for example, as contain a considerable portion of tannin, are always constipating. Strong teas have a constipating effect, particularly such as the bitter English Breakfast teas, in which there is a very large proportion of tannin. This large percentage of tannin accounts for the prevalence of constipation among female tea drinkers.
Unripe fruits contain a high percentage of tannin which, in the ripening processes of the fruit, becomes changed into cellulose and sugar. Any fruit that quickly turns brown after a cut surface is exposed to the air and that stains a steel-bladed knife black quickly when the fruit is cut, possesses a high percentage of tannin, and is not in a wholesome condition to eat. Unripe peaches and apples possess this characteristic. These fruits should be eaten only when ripe.
If one"s diet contains too small a percentage of cellulose or pulp material, a tendency to constipation will be noticed. It has been found from investigation of this subject that the cellulose or undigested material of the cereals, vegetables and fruits, is an absolute essential to good bowel action. The cellulose makes bulk in the bowels and the simple presence of this bulk of undigested material stimulates the muscular contractions.
If one were to choose for example, a diet of meat, eggs, nuts, corn starch, tapioca, sugar, fats and oils, i.e., diets which will be almost completely digested and absorbed, leaving a very small amount of undigested material in the intestines, the bulk of the material in the intestines would be so small that they would not be stimulated to contract. Therefore this small bulk of material, together with certain excretions from the liver and other organs, would be retained in the bowel and undergo fermentation there. Injurious substances which result from the fermentation would be absorbed, causing what is known as autointoxication, complicated with constipation. If one, however, mixes with the condensed foods named above a good proportion of cereals, fruits and vegetables, all of which possess a considerable percentage of undigestible material, the presence of this undigestible material in the intestines leads to strong peristaltic movements, causing the pa.s.sage of this material along the intestinal tract to the r.e.c.t.u.m, which will be periodically evacuated. In such cereal foods as the coa.r.s.er meals (like oatmeal, various wheat preparations and corn meal), the proportion of bran substance serves as a local stimulation to the intestinal activity. The little bran scales being sharp-cornered and rough, serve as a local irritant or mechanical stimulation.
What has just been said regarding the advisability of eating some coa.r.s.er cereals must not be taken to mean that white bread is not wholesome. On the other hand, white bread made from the roller process flour is in a high degree nutritious and wholesome, and may well make an important part of any dietary.
It is not hygienic to eat white bread or biscuits hot out of the oven.
These hot breads tend to form doughy ma.s.ses which are almost completely impervious to the digestive juices, and while they are eventually digested, it takes a very much longer time to do so than would be the case with stale bread, which is so readily masticated into a creamy consistency. If one is subjected to conditions where he must either eat hot biscuits or perhaps embarra.s.s a most hospitable hostess, there is only one thing for him to do, i.e., to eat the biscuits.
It is possible, though difficult, to masticate hot bread so perfectly that it is reduced to a smooth, creamy consistency, and no one should ever swallow any bread which has not been so masticated.
Among the fruits, figs, prunes and apples seem to have the most clearly marked laxative effect, though all ripe fruits generally, and especially those that are taken uncooked, have a moderate laxative effect. Belonging to this cla.s.s of foods is rhubarb which, though not a fruit, is usually served as a fruit either stewed or in puddings or pies. There is no doubt that it exerts its laxative effect better if taken stewed rather than with pastry.
If one then who is annoyed by a tendency to constipation wishes to correct it, a rational change of diet would be, _to eat freely of cereals and coa.r.s.e breads and of various fruits, particularly apples, figs and prunes_.
The most effective way to use these laxative fruits is to eat freely of them just before retiring. The apples and figs may be eaten just as they are received from the market. Prunes may be soaked in cold water for twenty-four hours, then taken directly from the cold water and eaten.
If this is not effective a supplementary regime may be adopted that is only in part dietetic, i.e., _to rise_ ONE HOUR BEFORE BREAKFAST, _drink two gla.s.ses of cold water and take a brisk walk of fifteen to thirty minutes_. The cold water has a tonic effect upon the stomach, preparing it for a rapid digestion of the breakfast. It also washes out the acc.u.mulation of mucus in the stomach, which may easily equal a pint in volume. This pint of mucous plus the pint of water, making a quart of liquid altogether, pours through the pylorus, and during the rapid walk, works its way rapidly down through the alimentary tract, washing the whole tract and preparing it to receive and rapidly to digest the next meal. This slimy water, having washed out the stomach and small intestine, then pa.s.ses into the large intestine, moistening and lubricating its contents and causing it to move gradually towards the r.e.c.t.u.m, where it stimulates a normal free pa.s.sage of the bowels after breakfast.
Any usual case of constipation will yield to this treatment. Such a treatment is incomparably more rational than the taking of medicines.
d. =The Dietetic Control of Sleep.=--Most students study evenings. If their heavy meal is a dinner at 5:30 or 6 p.m. they are likely to feel very drowsy by 7:30 or 8 o"clock. This is a perfectly natural experience, all animals manifesting a drowsiness after a heavy meal.
If one could lie down and sleep for an hour while his dinner is digesting, he could probably rise at 9 o"clock and put in two or three hours of good hard work. He would find himself at 11 or 12 o"clock so thoroughly awake, however, that he might have difficulty in getting to sleep if he retired at that hour. If, on the other hand, one has his dinner in the middle of the day and a light supper at night, he is able to begin studying within an hour after supper and keep it up until he is ready to retire. In this case also, he is likely to be so wide awake at the time of retiring that he may have difficulty in getting to sleep. In either of these cases, it is altogether proper and advisable to take a light lunch before retiring. A double purpose can be served by this lunch. In the first place, the taking of anything into the stomach that requires digestion tends to deplete the circulation from other organs (brain in this case) to the stomach. In the second place, the food may be so chosen as to exert a definite _somnolent_ effect. Such foods are, _celery_, _lettuce_, _onions_, _warm milk_. It may not be convenient to get warm milk at midnight, but it would hardly be inconvenient to provide one"s self with two or three graham crackers and a stalk of celery. These with a drink of water and a little brisk exercise before an open window ought so far to divert the circulation from the brain as to enable one to fall asleep quickly.
e. =The Dietetic Control of the Kidneys and Skin.=--The stimulation of excretion through the kidneys and skin may be an exceedingly important thing, particularly if one has just caught a cold and wishes to establish free excretion. The food which has a most clearly marked effect upon both kidneys and skin is the juice of the citrus fruits.
These fruits, as they appear in our markets, are _lemons_, _oranges_ and _grape fruit_. All of these fruits are in a high degree wholesome as an addition to the dietary. Lemon juice is far more wholesome than vinegar in salads. The juices of lemons and oranges make most refreshing and deliciously cooling drinks in summer, and on occasions where one wishes _to get a strong stimulation of the kidneys and skin, he has only to drink large quant.i.ties of hot lemonade_.
f. =The Dietetic Method of Curing a Cold.=--A whole _quart of hot lemonade_ may be taken on retiring after one has caught cold. The effect in such a case would be to cause a free sweating and copious urination. Both the action of the kidneys and the skin would tend to carry away from the system the effete materials that have been retained as a result of the cold.