As a milk product b.u.t.termilk may be particularly recommended as a meat subst.i.tute if one uses a considerable quant.i.ty of it. We should distinguish, however, between real b.u.t.termilk and the fermented milk or sour milk which is often sold in cities under the name of b.u.t.termilk. Fermented milk is highly recommended for all food purposes and is undoubtedly conducive to health, but from the standpoint of nutrition it has practically the same value as fresh milk. The true b.u.t.termilk, however, from which the fat-forming elements have been extracted in the form of b.u.t.ter, is a more purely protein product. If you use sufficient b.u.t.termilk, that is to say, two quarts or more a day, you can rest a.s.sured that you will not crave meat.
CHAPTER XIV: Foods in the Cure of Chronic Constipation
Constipation is probably the beginning of nearly all human ailments.
There are a few exceptions but not many. It is a tremendous foe to vitality. Pure blood is absolutely impossible when one is suffering from this complaint. Active functioning of the alimentary ca.n.a.l is absolutely essential if the blood stream is to contain those elements essential to superior vital vigor. The regimen which I suggested in the chapter on Cleansing and Stimulating the Alimentary Ca.n.a.l will undoubtedly be sufficient to overcome any trouble of this character provided there are not dietetic causes that are serious in nature. Where the disorder is chronic, and especially when it has extended over a term of many years, a comprehensive dietetic regimen may be necessary in addition to the adoption of measures previously suggested.
The direct cause of constipation is a relaxed and weakened condition of the muscular walls of the stomach and intestines. A certain degree of strength of these muscular structures is essential properly to facilitate digestion, a.s.similation and elimination. The lack of tone in these muscles is chiefly due in nearly all cases to what might be termed a concentrated diet. Our foods have been too much refined. As previously stated they are not eaten as they were created, but have been put through a prolonged milling process or other method of preparation which not only eliminates many elements of nourishment but also breaks up the food into the most minute particles, thus eliminating the rough, coa.r.s.e and fibrous material in the food which ordinarily arouses what is known as the peristaltic activity of the bowels. Our methods of food preparation also materially lessen the necessity for prolonged and thorough mastication. The habit of hurriedly swallowing our food undoubtedly lessens its vitality-building possibilities, besides materially affecting the strength and general hardiness of the teeth.
Constipation is also caused in numerous instances by a lack of liquids.
Men and women do not use sufficient water. One frequently loses what might be termed the water-drinking habit, usually as a result of sedentary occupations. The method of remedying constipation referred to in Chapter VI pointedly ill.u.s.trates the amazing value of water in remedying conditions of this kind. It is well, however, to remember the necessity for using at least a reasonable quant.i.ty of water throughout the entire day. If you do not drink water quite freely between meals then it is advisable and actually necessary to use a certain quant.i.ty with your meals. Those who drink tea and coffee freely seem to recognize the need of this instinctively. The choice of these beverages, however, is distinctly bad. Tea and coffee are destructive to both nerves and health, but aside from these stimulating drinks one can use almost any wholesome beverage at meal-time in order to supply his cravings in this direction. Fruit drinks are excellent. I have referred to this question in a previous chapter.
Diet naturally has a tremendous influence on alimentary activity. White bread and white-flour products const.i.tute the most serious cause of constipation. This defective food is lacking in the elements necessary to give life and vitality to the body, because the valuable covering of the grain has been removed in the milling process, while the life germ of the wheat has also been eliminated. The bran, which consists of several minute layers covering the wheat berry, has a distinct value in stimulating peristaltic action, and when it is removed, the resulting white flour must be a defective food. One of the first dietetic changes required in remedying constipation, therefore, is to eliminate white-flour products from the diet. Graham bread, or that made from the whole wheat, or any of the whole grains, rye, oats, barley, corn, is a satisfactory article of diet, and will often remedy constipation without resort to any other dietetic change.
What might be termed waste products, or fibrous material in food, are found especially valuable in promoting digestion and active functioning of the bowels. The woody fiber found in vegetables is most valuable. It is sometimes suggested that one should simply consume the juice of his foods but not the pulp. This pulp or fibrous matter, however, is especially important. Following this requirement of bulk or waste in our food, we find such remedies as sand, refined coal oil, a mineral product that pa.s.ses through the alimentary ca.n.a.l without change, and ordinary black dirt, which is usually taken in its dried form. When using sand, it should be sterilized, and the grains should be rounded and worn smooth by the action of waves or running water. Do not use that in which the grains are sharp-edged. One or more of these products are valuable as a laxative and the devitalizing after-effects of a drug cathartic will be absent. They are, however, not by any means as pleasant as food laxatives, and remedies of this sort should not be employed except as a temporary expedient.
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 cla.s.s 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, cuc.u.mbers, 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 cla.s.sed with white bread. One should use brown sugar in place of white wherever possible, or use the pure New Orleans mola.s.ses. It is often difficult to secure this, however, inasmuch as most of the mola.s.ses 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. b.u.t.termilk 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 ca.n.a.l. 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 ca.n.a.l. 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 ma.s.sage 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, ma.s.sage and percussion treatment of the abdominal region is likewise effective. The ma.s.sage 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 ma.s.sage 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 gla.s.s of water and drink it. This has a mild laxative action. Or take daily two to four tablespoonfuls of ordinary bran in a gla.s.s 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 b.l.o.o.d.y 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 ca.n.a.l.
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 ill.u.s.trated 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 ma.s.sage treatment, known as deep ma.s.sage. However, this method is much more vigorous than any form of ma.s.sage, and is of a character to build a degree of real internal strength that cannot be attained through ma.s.sage 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 a.s.sociated 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 ma.s.sage. 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 a.s.similation. 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 pa.s.ses 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 acc.u.mulated 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 ca.n.a.l. You might say that the lower part of the alimentary ca.n.a.l 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 acc.u.mulated. 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 ca.n.a.l 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 ca.n.a.l 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 appet.i.te for water. Have a gla.s.s 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 a.s.sumes 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 p.r.o.nounced 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 ill.u.s.trates 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 p.r.o.nounced chemical effect even in our own lat.i.tude. 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.