INDEX
Reading edition
A B C D E F G H I J K L M
N O P Q R S T U V W X Y Z
Abdominal muscles, beneficial effects of erect posture on, 57.
Acids, excess of, from overabundance of animal proteins in diet, 39; fruit and vegetable, in a mixed diet, 43.
Activity, necessary to living a hygienic life, 89; work and play the two great forms, of, 89.
Adulterants in foods, harmful, 65.
Advertising, measures of reform in, 162–163.
Agar-agar, a preventive of constipation, 52–53; for use in colds, 279.
Air, the first necessity of life, 7; motion, coolness, humidity, and freshness of, important features of ventilation, 7; the matter of drafts, 8–9, 123–124, 274, 277; securing fresh, through windows, 9–10; prevention of stagnation of, by air-fans, 10; action of different heating systems, 10; importance of coolness of, 10–11; securing proper degrees of dryness and humidity, 11–12; lighting systems and, 13; evils of tobacco smoke and of dust, 13; bacteria in, carried by dust particles, 13–14; benefits of sunlight, 14; wearing of clothing which admits, 14–15, 275; benefits of out-of-door, 18–20, 276; outdoor sleeping, 20–24, 104, 220, 276; deep breathing, 24–27.
Air-baths, taking of, 15–16, 148.
Air-fans, use of, 10.
Alcohol, modern movement against, 3; poisons in, 65, 241; ill effects of, 67–68; resistance to infectious diseases weakened by, 68; social evil traceable to, 123; to be avoided in cases of overweight, 216; statistics of influence of, on longevity, 227–235; per capita consumption of, in various countries, 235–236; laboratory and clinical evidence relating to physiological effects of, 236 ff.; effect on brain and the nervous system, 237–239; influence on bodily resistance to disease, 239–240; effect on heart and circulation, 240–241; food value of, 241–242; effect on offspring, 243; attitude of National Council of Safety toward, 244; condemnation of, shown by restrictive and prohibitive measures of governments, 244; references on subject of, 244–249.
Alkaline dentifrices, 86.
Amusements. See Recreation.
Andalusian fowl, illustration from, of action of hereditary traits, 307–313.
Anglo-Saxon race, effects of indoor living upon, 147.
Animal cells, apparent immortality of, 142–143.
Apoplexy, death rates from, 284, 285.
Appetite, misleading of, by delicacies of civilization, 151–152.
Apples, food value of, 30, 177, 179.
Arch supports for flat foot, 224, 225.
Arteries, tobacco and diseases of the, 69, 263.
Arthritis deformans, caused by focal infection, 82.
Asparagus, food value of, 41, 175.
Asthenic droop, cause of, 58.
Athletes, effects of tobacco on, 68, 69, 257–259.
Athletics, ideals in, 96; injuries from college, 96.
Attention, control of, essential to securing equanimity, 115.
Autointoxication, meaning of, 81; intestinal intoxication distinguished from, 81–82.
Avocation, practise of an, 98.
Bacteria, carried on dust particles, 13–14; part played by, in colds, 272. See Germs.
Balanced ration, classification of foods with view to a, 171, 175–183.
Bananas, food value of, 30, 177; digestibility of, 49; a cheap source of starch and sugar, 131.
Bank employés, unsuspected impairments among, 136–137.
Basal metabolism of the body, ascertaining the, 196–197.
Baseball, value as all-round exercise, 98.
Bathing, importance of, for avoiding disease, 75–76; perspiring before, 76; activity and relaxation combined in, 101–102; as a means of skin training, 274–275.
Baths, different forms of, for different needs, 102; nervous relaxation induced by neutral, 102; for colds, 278–279.
Beans, baked, food value of, 29, 175; a high-protein food, 38; protein in, a possible objection, 39–40; a cheap source of protein, 131.
Bedbugs, diseases spread by, 74.
Beds, hard preferable to soft, 104.
Beets, food value of, 41, 175.
Belts, constriction from, 16.
Benedict, F. G., experiments by, to ascertain basal metabolism, 196–197.
Berries, food value of, 41, 177.
Blindness among tobacco smokers, 264.
Blood pressure, influence of deep breathing on, 25.
Bowels, foods the best regulators of the, 52. See Constipation.
Brain, effect of alcohol on, 237–239.
Brain workers, eating habits of, 34–35.
Bread, food value of, 29, 180; stale and crusty preferable to soft fresh, 41; a cheap source of starch and sugar, 131.
Breathing, deep, 24–25; influence of muscular exercises on, 26; beneficial effect of singing, 26; relation of, to one’s mental condition, 26–27.
Bulk, a necessary quality in food, 41–42, 150.
Bush, A. D., tests by, as to smoking and mental efficiency, 260.
Butter, food value of, 30, 33, 181.
Cabbage, cellulose in, 41; food value of, 131, 175.
Cakes, table of food values of, 179.
Calories, fuel-units for measuring food, 28.
Cancer, measures for combating increase of, 292.
Candy, over-indulgence in, 48.
Cantaloupe, food value of, 30, 177.
Carbohydrate, function of, as a constituent of food, 35–36; examples of, in common foods, 36; suitable proportion of, in diet, 40; in cheap foods, 131; list of foods rich, moderate and deficient in, 171.
Card-playing, mental recreation from, in moderation, 100.
Catarrh, sometimes caused by smoking, 264; avoiding quack cures for, 280.
Cathartics, avoidance of, 53.
Cauliflower, food value of, 41, 175.
Celery, cellulose in, 41; vitamins supplied by, 42; food value of, 175.
Cellulose, a necessity in diet, 41.
Cereals, laxative quality of, 52; table of food values of, 180–181; for underweight, 220.
Chairs, effect of, on sitting posture, 60–61; among the evils of civilization, 152.
Character, posture and, 63–64; influence of health on, 105–107.
Charts, showing comparative mortality among abstainers and non-abstainers, 230–233; of death rates in different countries and at different periods, 283–285.
Cheese, food value of, 29, 38, 131, 181.
Cheeses, putrefactive, among the worst foods, 48.
Chewing, necessitated by hard foods, 41; importance of thorough, 44–47. See Mastication.
Children, results of faulty posture in, 62; sleep required by, 103; effects of alcoholic indulgence by parents on, 243.
Choice of foods, effect of slow eating habits on, 47.
Cigaret smoking, special evils of, 261.
Cigars and cigarets, nicotin in, 254–255; physical and mental effects of smoking, 255–267; increase in use of, 267–268.
Circulation, effect of alcohol on, 240–241; effect of tobacco on, 256, 259–260, 263, 267.
Circulatory system, death rates from diseases of the, 284, 285.
Civilization, hygiene and, 143–156.
Cleanliness, importance of, for avoiding infections, 75–76.
Clerks, unsuspected impairments among, 136–137.
Clothing, relation of, to ventilation, 14; hygiene of, 14; desirability of porous, 14–15, 275; evils of tight, 16; choice of cotton, linen, and woolen, 17; color of, 17–18; artificial conditions as to, resulting from civilization, 147–148.
Cocktail drinking, a harmful habit, 67.
Colds, popular exaggeration of danger of, from drafts, 8, 123; usual origin of, in germs, 8–9, 70–71; measures for avoiding, 9; sometimes indirectly caused by constipation, 51; popular delusions concerning, 123–124; means of infection, 272; sometimes due to abnormalities in nose or throat, 272–273; prevention of, by attention to rules of individual hygiene, 273; chief preventive measures, 273–277; emergency treatment of, 277–280; possibility of avoiding, altogether, 280.
Color of clothes, 17–18.
Concentrated foods, objection to, 41, 150.
Condiments, hot, to be used sparingly, 48.
Constipation, evils of, 51–52; effects of water-drinking habits on, 52; foods which prevent, 52; use of mineral oils for, 53; avoidance of drugs, 53; an enema a temporary expedient, 53; value of massage of the abdomen, 53–54; favored by high-seated water closets, 54; importance of establishing proper habits, 55; poisoning from decomposition of protein in the colon, and remedies, 56; produced by a slouching posture, 57; mental effects of, 106–107; effects of, ascribed to overwork, 124; predisposition to colds caused by, 276.
Consumptive stoop, ill effects of, 57.
Cooking, loss caused in certain foods by, 42; necessary for some foods, 43.
Corn, food value of, 29, 175; cellulose in, 41.
Cornaro, “The Temperate Life” by, 142.
Corsets, constriction from, 16.
Cost, of food, 129–131, 184–190; wholesale, of uncooked ingredients of standard foods, 192–193.
Cotton, use of, in clothing, 17.
Cottonseed oil, a cheap source of fat, 131.
Country life, advantages of, 18.
Cousins, marriage of, 305–306.
Crawling exercise for faulty posture, 222–223.
Cream, food value of, 30, 33, 181.
Crime, laws of heredity applied to, 299–300.
Cucumbers, cellulose in, 41; food value of, 175.
Daily rhythm, observance of a, 89–90.
Dairy products, table of food values of, 181.
Dampness of air, exaggeration of evils of, 19.
Dancing, question of hygienic value of, 99–100; an obstacle to efficiency when overdone, 100.
Death rate, lowering of, by public hygiene, 158–159; statistics of overweight, 213; influence of alcohol on, 228–235, 262; influence of tobacco on, 262; fall of, in younger age groups, and rise at older age periods, in United States, 281; cause of increase in, 282; charts showing trend of, 283–285; comparison of, among different nations, 286–291.
Defectives, segregation and sterilization of, 321–322, 323.
Degenerative tendencies among nations, comparison of, 286–292.
Delusions, certain popular, concerning diseases, 123–125.
Denmark, mortality statistics of, 291.
Dental clinic, beneficial results of, 88.
Dental decay, process of, 79.
Dental floss, use of, 85.
Desires, controlling intensity of one’s, 117–118.
Desk, posture in sitting at a, 61.
Despondency, sometimes caused by a slouching posture, 57.
Desserts, table of food values of, 179.
Diabetes, in relation to focal infection, 82; aggravations of, 123.
Discontent, physical sources of, 105–106.
Diseases, caused by absence of vitamins from food, 42; carried by mosquitoes and flies, 71; caused by focal infection, 82; preventability of, 135–136; relation between consumption of alcohol and increase in degenerative, 235–236; effect of alcohol on bodily resistance to, 239–240; caused by smoking, 263–264; signs of increase of the degenerative, 281–285.
Disinfection of foods, 43.
Drafts, unreasonable prejudice against, 8; exaggeration of idea that colds are derived from, 8–9; popular delusions concerning, 123–124; exposure to, a means of skin training, 274; avoidance of, after catching cold, 277.
Drugs, avoidance of, for constipation, 53; habit-forming, as poisons, 65; alcohol to be classed among, 242.
Dryness of air, 11, 19; question of ill effects from extreme, 12.
Duodenum, ulcer of, caused by focal infection, 82.
Dust, air vitiation from, 13; methods of removing, 13; bacteria carried by, 13–14.
Dusty trades, morbidity and mortality rates in, 13.
Dyspepsia among smokers, 264.
Eating, before retiring, 103; in case of colds, 279–280.
Eating habits. See Food.
Education on inheritability of traits, need of, 323.
Eggs, food value of, 29, 38, 183; for underweight, 220.
Emetin, use of, in treating pyorrhea, 85–86.
Emotions, exercise of the, 97.
Endurance, experiments to determine effect of different diets on, 197–199; experiments with mastication, and instinctive eating, 200–209.
Enema, use of, for constipation, 53.
England and Wales, trend of death rate in, 283–284; mortality statistics of, 287; expectation of life in, 290.
Enjoyment of food, desirability of, 46–47, 201–202.
Enthusiasm in exercise, 95–96.
Equanimity, secret of, 115.
Ether, habit of using, as a stimulant, 242.
Eugenics, importance of, 157; distinction between other branches of hygiene and, 157; aim of, 163–165; implies right care of racial germ-plasm, 165; and wisdom of choice in marriage, 165–166; ability of science of, to guide race to higher levels, 166–167; knowledge of, both a personal advantage and a social necessity, 167; main features of thoroughgoing program of, 167; importance for future generations, 167; grandest service of science to the human race, 167–168; a remedy for degenerative tendencies, 292; scope of, 293; correction of popular misconceptions, 293–294; discovery of hereditary laws, resulting in science of, 294–295; rules of, 296; instances of improvement from application of principles, 319–322; three main lines of eugenic improvement, 323; need of State Eugenic Boards, 323–324; references on, 324.
Exercise, times for taking, and benefits, 16; necessity for, to offset evils of a sedentary life, 94; different forms of, 94; after eating, 94; outdoor, in winter, 95; question of enthusiasm in, 95–96; ideals in, 96; of mind, will and emotions, 97–98; dancing as, 99–100; for overweight, 217; for underweight, 220.
Exercises, breathing, 25–26; breathing, for correcting evils of bad posture, 58; corrective, for faulty posture, 62, 221–223; for flat foot, 223.
Expectations of life, comparison of, in different localities, 290.
Eye-strain, evils resulting from, 93; preventive measures, 93–94; remote effects of, 122.
Fads, avoidance of, in matter of diet, 50.
Fans for keeping air in motion, 10.
Fat, function of, as a constituent of food, 35–36; examples of, in common foods, 36; suitable proportion of, in diet, 40; as laxative food, 52; in cheap foods, 131; list of foods poor and rich in, 171; fat-forming food to avoid in cases of overweight, 216; forms of, for underweight, 220.
Fatigue, cautions regarding eating in a state of, 35; relation of posture to, 57; connection between colds and, 70, 276; relaxation a remedy for, 101; value of baths, for, 102; avoidance of, in cases of underweight, 220.
Feet, misdirected, 59–60; correct position of, in standing and walking, 60; exercises for the, 223; disturbances of health due to weak, 224; means of detecting weak, 224–225.
Figs, laxative quality of, 52; food value of, 179.
Fires, ventilation by wood or grate, 10.
Fish, a high-protein food, 38; special objections to an abundance of, 39.
Fisher, George J., smoking tests conducted by, 259–260.
Flat foot, cause of, 59–60; toeing-in and exercise of leg muscles as remedies for, 60; corrective exercises for, 223; consulting a specialist for, 223–224; means of detecting, 224–225; prevention of, 226.
Fleas, as spreaders of disease, 74.
Flesh eaters versus flesh abstainers, tests of, 197–199.
Fletcher, Horace, interest in mastication revived by, 46; experiment with method of, of thorough mastication, 200–209.
Flies, diseases carried by, 71; guarding against typhoid germs carried by, 73; methods of destroying, 73–74.
Focal infection, as a cause of disease, 81; diseases traceable to, 82; caution necessary in accepting principle too literally, 83; physical examinations to detect, 292.
Food, quantity of, 28; measurement of, by calories, 28; values of common foods, 29–30; the daily amount needed per person, 30; precautions regarding, in case of overweight, 32–33, 215–216; rules regarding, in case of underweight, 33, 219–220; diet in middle life, 33–34; diet in hot weather, 34; comparative amount needed by brain-workers, 34–35; eating when fatigued, 35; protein foods, 35–40; advantages of hard foods, 40–41; bulk a necessity in, 41–42, 148–150; objection to concentrated, 41; value of raw foods, 42; cooking necessary for some, 43; thorough mastication of, important, 44–47; enjoyment of, desirable, 46–47; choice of foods influenced by slow eating, 47; “good” and “bad” foods, 47–48; digestibility of so-called indigestible, 49; avoidance of fads as to, 50; consultation of physician regarding, 50; regulation of bowels by, 52; harmful preservatives and adulterants in, 65; comparative cost of, 129–131; drawbacks of civilization illustrated by, 148; soft and concentrated foods artificial, 148–150; the hurry habit and eating of, 150–151; misleading of appetites for, 151–152; tabular classification of common foods, 171; ideal proportion of the three elements in, 173; tabular list of values of, in daily diet, 175–183; relative energy value and cost of ready-to-serve foods, 184–190; minimal cost of, 190–194; calories consumed daily by different classes of workers, 195; experiments with mastication and instinctive eating, 200–209; references on, 209–211; negative value of alcohol as, 241–242.
Fowl, a high-protein food, 38; special objections to too great an amount of, 39.
France, consumption of alcohol in, 236; mortality statistics of, 286.
Franklin, Benjamin, views of, concerning colds, 124.
Fruit, to be eaten in middle life, 33; suitable for eating when fatigued, 35; cellulose supplied by fibrous, 41; vitamins supplied by, 42; acids supplied by, 43; among the best foods, 48; a laxative food, 52; value to teeth at end of a meal, 220.
Fruit acids, cleansing the mouth with, 86.
Fruits, table of food values of, 177, 179.
Fuel value, of common foods, 171, 175–183; of ready-to-serve foods, 184–190.
Galton, Sir Francis, identified with eugenic movement, 295.
Game as food, 48.
Games, for giving exercise, 95; advantages possessed by, as recreation, 99.
Garters, constriction from, 16.
Germany, consumption of alcohol in, 236. See Prussia.
Germs, origin of colds in, 8–9, 70–71, 272; destroyed by sunlight, 14; clearing food of, 43; infections through, 69–78.
Gladstone, W. E., noted for mastication of food, 46.
Glucose, a cheap source of starch and sugar, 131.
Gonorrhea, sterilizing influence of, 78.
Grate fires as ventilators, 10.
Greeks, high ideals of ancient, 4; perfect physical poise depicted in sculptures of, 59; ideal of, in sports, 96.
Greens, laxative quality of, 52.
Grippe, avoidance of exposure to infection from, 70.
Guinea pigs, illustration from, of action of hereditary traits, 313–316.
Gums, cleansing the, 84–85.
Habits, as to defecation, 55; overcoming acquired, to lead a hygienic life, 134–135.
“Habitus enteroptoticus,” posture called, 58.
Happiness, habit of, 115.
Hard foods, benefits of, 40–41.
Hats, ill effects of tight, 16.
Headache, sometimes caused by constipation, 51; sometimes due to a slouching posture, 57.
Health, present world-wide movement for conservation of, 2; influence of, on character, 105–107; mental rewards from, 107–108; influence of the mind on, 108–109; cost of good, 127–128; possibilities of attainment, 141–142.
Health foods and drinks, 3.
Heart, diseases of, due to focal infection, 82; common causes of troubles of, 90; effect of alcohol on, 240–241; effect of tobacco on, 250, 259–260, 263, 267; death rates from diseases of, 284, 285.
Heat, enervating effect of, 11.
Heating systems, ventilation and, 10–11.
Hens, influence of mind on health illustrated by, 108–109.
Heredity, dependence of health of individual on, 164–165; eugenic improvement attainable through control of, 293; discovery of laws of, resulting in science of eugenics, 293–294; traits influenced by, 297–298; distribution of traits, 298–300; desirable and undesirable traits, 300–301; illustrations of laws of, by Andalusian fowl and by guinea pigs, 307–316; application of principles to human race, 316–322.
Hill-climbing, as exercise, 94; for overweight, 217.
Hodge, Clifton P., fly-trap invented by, 73–74.
Home exercise, 94.
Hookworm disease, preventive measures, 75.
Hot weather, diet in, 34.
Houses, disadvantages attached to invention of, 145–147.
Housing, hygiene of, 7–14; disadvantages of the poor regarding, 128–129.
Humidity of air, how to secure, 11–12.
Hurry, habit of, in modern life, 114; as a promoter of indigestion, 150; excessive use of flesh foods due to, 151.
Hygiene, individual, ideals implied by, 1; medieval views contrasted with modern ideals, 1–2; good, ventilation the first rule, of, 7; mental, 105–118; unity of, 121–126; obstacles to, 126–135; possibilities of, 135–143; and civilization, 143–156; public versus individual, 157–159; necessity for cooperation between public and individual, 159–161; race, 163–168; of immediate concern to the present generation, while eugenics is important for future generations, 167–168.
Hypochondriacs, risk of becoming, 111.
Ice-cream, comparative food value of, 33.
Ideal food proportions, 173.
Ideals, of individual hygiene, 1; contrast afforded by medieval, 1–2; present-day establishment of more wholesome, 2; as to labor, 3–4; still further improvement needed in American, 4–6.
Idleness, evils of, 91.
Impairments, unsuspected physical, 136–139.
Inactivity, necessity for periods of, 89; rest and sleep the two great forms of, 89.
Indians, bad effects of indoor living upon, 146–147.
Indigestible foods, digestibility of so-called, 49.
Individual hygiene, public hygiene versus, 157–159; practice of, a remedy for degenerative tendencies, 292.
Indoor living, unnatural character and evils of, 145–147.
Industrial workers, unsuspected impairments among, 137–138; calories of food consumed daily by different classes of, 195; powers of, lessened by use of alcohol, 238, 244.
Infections of the body, by germs, 69–75; importance of cleanliness for avoiding, 75; through the mouth, 78–83; in colds, 272.
Infectious diseases, power of resistance to, weakened by alcohol, 68; results regarding, from teeth hygiene, 88.
Insect-borne diseases, 71.
Insomnia, remedial measures for, 102–103; often caused by excessive smoking, 264.
Instinctive eating, experiments with, 200–209.
Intestinal intoxication, distinguished from autointoxication, 81–82.
Intestinal poisoning, from insufficient mastication, 45.
Introspection, one of the curses of idleness, 91.
Iron, in vegetable foods, 40.
Italy, mortality statistics of, 286.
James, William, on enjoyment of life, 5; on religion of healthy-mindedness, 114.
Jews, effects of indoor living withstood by, 147.
Kidney, among the worst foods, 48.
Kidneys, death rates from diseases of, 284, 285.
Kipling, Rudyard, on concentrated foods, 41–42.
Labor, modern ideals concerning, 3–4; turned from drudgery into play by proper development of health ideals, 5–6; division of, an evil of civilization, 152. See Work.
Lamb, food value of, 29, 178.
Laxative drugs, avoidance of, 53.
Laxative foods, 52.
Leg-lifting exercise for faulty posture, 222.
Lettuce, cellulose in, 41; vitamins supplied by, 42; food value of, 175.
Lice, diseases carried by, 74–75.
Life, no principle which limits, 142–143; shortening of, by unhygienic modes of living, 155.
Life Extension Institute, purpose of, 1.
Lighting, electric preferable to gas, 13.
Lime, deficiency of flesh foods in, 39.
Linen, use of, in clothing, 17.
Literature, avoidance of morbid, 99.
Liver, excess of acids produced by eating, 39; among the worst foods, 48.
Liver diseases, death rate from, 285.
London, expectation of life in, 289.
Lusk, Graham, quoted on minimal cost of food, 190–194; experiments by, to ascertain basal metabolism of body, 196.
Malaria, not caused by night air, 22; carried by mosquitoes, 71.
Marriage, effect of health on opportunities for, 2; exercising wisdom of choice in, 165–166; enactment of wise laws of, 167; science of eugenics and, 293–323.
Mastication, required by hard foods, 41; value of thorough, and evils of insufficient, 44–47; a desirable means of tooth and gum hygiene, 84; and mental attitude, 110; experiment to test effects of, on endurance and strength, 200–209.
Meat, decrease in amount eaten in middle life and in hot weather, 33–34; high-protein value of, 38; too much, a common error of diet, 38–39; excess of acids produced by, 39; endurance tests to ascertain value of, in diet, 197–199; sudden and complete exclusion from diet not desirable, 208; indulgence of craving for, 209.
Meats, table of food values of cooked, 178.
Mechanical diet indicator, 202.
Medical examination, desirable for determining one’s diet, 50.
Medical practise, modern radical revolution in, 2–3.
Medieval indifference to matters pertaining to human body, 1–2.
Melancholy, physical sources of, 57, 105–106.
Mendel, discovery of laws of heredity by, 295.
Menstrual period in women, mental effects of, 106.
Mental condition, relation of mode of breathing to, 26–27; effect on sleep, 104–105; learning to avoid abnormal, 113.
Milk, food value of, 30, 181; protein value of human, 37; vitamins supplied by raw, 42; not cooked by pasteurization, 42–43; among the best foods, 48; pasteurizing, for avoiding typhoid germs, 73; skim milk a cheap source of protein, 131.
Mind, exercise of the, 97; activity and rest needed by, 105; serenity of, an important factor, 105; interrelation of health and, 105–118.
Mind-cure, proper and improper employment of, 111–112.
Mineral oils, as intestinal lubricants, 53.
Mineral waters, not to be used habitually, 53.
Minor ailments, as warning signals, 138–139.
Moistening of air, methods for, 12.
Monotony and interruption, 92.
Moore, R. M., quoted on mortality among abstainers and non-abstainers, 229.
Mortality. See Death rate.
Mosquitoes, diseases communicated by, 22, 71; preventive measures against, 71–72.
Mouth, infection through the, 78–83; preventive measures against infection through, 83–88.
Moving pictures, eye-strain caused by, 93; hygienic value, in the way of recreation, 99.
Nasal congestion from overeating, 276.
Nasal douches, use of, 70, 276.
Nasal obstruction, a cause of colds, 272.
National Council of Safety, attitude toward alcohol, 244.
Nature, upsetting of equilibrium of, by civilized man, 143–156.
Neckwear, constriction from tight, 16.
Negroes, bad effects of indoor living upon, 146–147.
Nervous system, effect of alcohol on, 237–239.
Nervous troubles, outdoor treatment for, 21.
Neurasthenia, sometimes caused by a slouching posture, 57.
New York City, expectation of life in, compared with England and Wales, and London, 289.
New York State, death rate statistics of, 287, 288.
Nicotin, percentage of, in tobacco, 251–254; amount of, in tobacco smoke, 254–255, 260–261; effects of, 255–256; experiments with, on animals, 263.
Night air, mistaken ideas concerning, 22.
Nose, cleaning the, 70, 276–277.
Nuts, vitamins supplied by, 42; among the best foods, 48; digestibility of, when properly chewed, 49; table of food values of, 183.
Oatmeal, food value of, 29, 180.
Obstacles, to hygiene, 126–135.
Oils, as laxative food, 52; as intestinal lubricants, 53.
Oleomargarine, a cheap source of fat, 131.
Olive oil, a concentrated food, 28–29.
Olives, food value of, 30, 182.
Onions, cellulose in, 41; food value of, 176.
Oranges, food value of, 30, 177.
Outdoor living, benefits, of, 18–20, 276.
Outdoor schools, 19.
Outdoor sleeping, 20–24, 104.
Overeating, causes of, 154; nasal congestion from, 276.
Overheating of rooms, 11.
Overnourishment, from too free use of sugar, 48.
Overstrain, results of, 90; prevention of, 91–92.
Overweight, influence of, on longevity, 30–31; life insurance estimates as to, 31–32, 213; determination of, 31; importance of checking tendency to, 32; eating-habits that cause, 32–33; diet for, 215–216; fats to avoid, 216; exercise for, 217; main reliance to be placed on dietetic regulation rather than on exercise, 217; avoidance of sudden reduction in weight, 217–218; reduction of weight a simple matter, 218–219.
Overwork, popular delusions concerning, 124–125.
Pack, Fred. J., statistics by, on effects of tobacco, 256–259.
Paraffin oil, an intestinal lubricant, 53.
Parsnips, food value of, 41, 176.
Pasteurization, milk left uncooked by, 42–43.
Pastry, table of food values of, 179.
Patent medicines, habit-forming drugs in, 65.
Peanuts, food value of, 30, 183; digestibility of, 49; a cheap source of protein, 131.
Peas, a high-protein food, 38; protein in, a possible objection, 39–40.
Pecans, food value of, 30, 183.
Pepper, to be used sparingly, 48.
Peroxide of hydrogen, for disinfecting raw foods, 43.
Personal equation, hygienic living and the, 139–140.
Perspiration, benefits of, 76.
Philosophy, help to be obtained from, in field of mental hygiene, 114; Oriental superior to Occidental in training in control of attention, 115–116.
Physical examinations, a remedy for degenerative tendencies, 292.
Physiological effects of alcohol, 236–244.
Pickles, table of food values of, 182.
Pie, food value of, 29, 179.
Pillows, use of, in sleeping, 104.
Plague, spread by fleas and lice, 74–75.
Play, the halfway stage between work and rest, 100–101. See Work and play.
Playgrounds, outdoor, 19.
Plays, hygienic value of, as recreation, 99.
Pneumonia, outdoor treatment for, 21; trend of death rate from, 285.
Poisons, from constipation, 51–56; relation of posture to, 57–64; habit-forming drugs and patent medicines, 65; substitution of milder for the more injurious, 65–66; alcohol, 67–68, 227–249; tobacco, 68–69, 250–271; infections with germs, 69–78; teeth and gums as a source of infection, 78–81; focal infection and autointoxication, 81–83.
Poor, disadvantages of the, in opportunities to live a healthy life, 128.
Posture, physical value of an erect, 57; breathing exercises for correcting evils of, 58; in standing and walking, 58–59; of the feet, 59–60; in sitting, 60–62; pains due to faulty, 62; effects of faulty, in children, 62; teaching of correct, 63; relation to character, 63–64; corrective exercises for faulty, 221–223; in cases of flat foot, 223.
Potatoes, food value of, 29, 176; valuable because of alkalinity, 43; among the best foods, 48; a cheap source of starch and sugar, 131; for underweight, 220.
Preservatives, harmful, 65.
Preventability of disease and death, 135–136.
Preventive dental treatment, 86–87.
Preventive medicine, practise of, 2–3; application of methods by people themselves, 3.
Program, constructing a day’s, 120; main features of a eugenic, 167.
Prostitutes, disease among, 77.
Prostitution. See Social evil.
Protein, function of, as a constituent of food, 35–36; examples of, 36; question of right proportion of, 36–37; common error of diet in using too much, 38; injuries from overabundance of, 38–39; poisoning caused by decomposition of, in the colon, 56; in cheap foods, 131; list of foods high, moderate and deficient in, 171; experiments to determine value of, in diet, 197–199.
Prunes, food value of, 30, 179; laxative quality of, 52.
Prussia, mortality statistics of, 286, 290–291.
Public hygiene, 157; what is included under, 157–158; progress made in, 158; various important measures of, 161–163.
Puddings, table of food values of, 179.
Pumpkins, cellulose in, 41.
Purins, in flesh food, leading to production of uric acid, 39; found in some vegetable foods, 40.
Pyorrhea, action of, 79–80; treatment for, 85–86.
Pyridin in tobacco smoke, 260–261.
Quack remedies, to be avoided in case of colds, 280.
Quacks and quack advertising, movement against, 162–163.
Quarantine, included in public hygiene, 158.
Quensel, Ulrik, on disagreement of work and alcohol, 244.
Quick lunches, an institution of civilization, 150; relative energy values and cost of different orders at, 184–190.
Quinine, use of, deleterious in case of colds, 280.
Race hygiene. See Eugenics.
Races, effects of indoor living on different, 146–147; varied conditions in different, with respect to resistance to disease, 323.
Raw foods, value of, 42.
Reading, choice of, for recreation, 99.
Reading on trains, eye-strain caused by, 93.
Ready-to-serve foods, analysis and cost of, 184–190.
Recreation, outdoor, 19; necessity for, 89, 98; importance of enjoyment of, 98–99; forms of, 99; advantages possessed by games, 99; reading, dancing and card-playing, 99–100; suicidal amusements, 100.
Régime, demand for a well-balanced, 125–126.
Relatives, marriage of, 305–306.
Relaxation, cultivation of power of, 101; bathing a help to, 102.
Religion, as a help in field of mental hygiene, 114; of healthy-mindedness, 114–115.
Reproduction, rules of, under a eugenic program, 167.
Rest and sleep, the two great forms of inactivity, 89.
Rheumatism, traceable to focal infection, 82.
Rice, not a laxative food, 52; food value of, 180.
Richards, Mrs., on cost of food, 130.
Roosevelt Conservation Commission on National Vitality, report of, 136.
Rosenau, Dr., on sex instruction, 77.
Rowing-machine, home exercise on, 94.
Rubner, Prof., on injuries from overabundance of protein, 38–39.
Running, a beneficial exercise, 94.
Saccharin, harmful in foods, 65.
Salt, to be used sparingly, 48.
Salts, inorganic, in mixed diet, 43.
Sandals, benefits and risks in wearing, 17.
School, teaching correct posture in, 63.
Schools, outdoor, 19.
Segregation of defective classes, 321–322, 323.
Self-respect, relation between erect posture and, 63–64.
Serenity, to be practised as an art, 113.
Setting-up exercises, 221–224.
Sex hygiene, eugenics not limited to, 293–294.
Sex instruction, 77–78.
Shaler, N. S., “Man and the Earth,” quoted, 143–144.
Shell-fish, a high-protein food, 38; special objections to too great an amount of, 39.
Shoes, care necessary in choosing proper, 16–17.
Shredded wheat biscuit, food value of, 29, 181.
Signal-station exercise, for faulty posture, 222.
Singing, as a hygienic practise, 26.
Sitting, correct posture in, 60–62.
Skim milk, a cheap source of protein, 131.
Skin training, establishing resistance to colds by, 273–274; means of, 274–275; by wearing light, porous clothing, 275.
Sleep, one of the two great forms of inactivity, 89; means of inducing, 102–103; importance of, to health, 103; hours of, 103; eating before, 103–104; use of pillows, 104; type of bed, 104; effect of mental attitude on, 104–105.
Sleeping, out-of-door, 3, 20–24, 104; a preventive of colds, 9, 276; for underweight, 220.
Sleeping porches, arrangement of, 22–23.
Sleeping tents, 23–24.
Social evil, remote causes of, 123; cooperation needed in movement against, 163.
Soups, food values of, 183.
Sour milk, among the best foods, 48; a means of reducing decomposition of protein in the colon, 56.
Specialists, medical, “one idea” doctrines of, 122.
Spinach, cellulose in, 41.
Spinal curvature, sometimes caused by faulty posture, 62.
Sponge-cake, food value of, 29, 179.
Squash, cellulose in, 41.
Standing, correct posture in, 58–59.
Starch, cheap sources of, 131.
Sterilization of defectives, 323.
Stevenson, R. L., on duty of being happy, 115.
Sugar, food value of, 30, 182; danger from overuse of, 48; cheap sources of, 131; taking of, for underweight, 220.
Sunlight, benefits of, to air, 14.
Sweden, American ideals of perfect manhood and womanhood inferior to those of, 4; attention to individual hygiene in, and decline in death rate, 159; mortality statistics of, 286, 292.
Sweetbreads, excess of acids produced by, 39; among the worst foods, 48.
Sweets, table of food values of, 182; time for taking, 220.
Swimming, as exercise, 94; an example of healthful activity and relaxation, 101–102; for overweight, 217.
Syphilis, destructive effect of, 78; resistance to, weakened by alcohol, 240.
Systemic injuries from mouth infection, 80–81.
Table, posture in sitting at a, 61.
Tea, degree of injury from, 66.
Teeth, benefits to, from hard foods, 41; evils of insufficient mastication, 44; infection from decayed, 78–83; danger from over-dentistried, 83; method of cleansing, 84–85; periodic examinations and cleanings, 86–87; question of saving, at expense of other parts of body, 87; correction of irregularities, 87–88; care of temporary, 88; results of teeth hygiene, 88; malformation of, a cause of nasal obstruction and colds, 272.
Temperature of living-rooms and work-rooms, 11.
Tents for outdoor sleeping, 23–24.
Thinking, exercise in, 97.
Thoughts, effect of character of, on sleep, 104–105.
Ticks, diseases spread by, 74.
Time, taking of, for hygienic living, 132–133.
Tobacco, injury from poison in, 65; ill effects of, 68–69; derivation of, 250–251; composition of, 251–255; effects on animals and on man, 255–265; increase in use of, 267–268; references concerning, 268–271.
Tobacco heart, risks accompanying, 263.
Tobacco smoke, air vitiation from, 13; amount of nicotin in, 254–255, 260–261.
Toeing out and toeing in, 60, 223.
Tomatoes, cellulose in, 41; vitamins supplied by, 42; food value of, 176.
Tongue, cleansing, with tooth-brush, 85.
Tooth powders and pastes, use of, 85.
Toxæmia, autointoxication distinguished from, 81–82.
Traits, subdivisibility of each individual into, according to Mendelian discovery, 295; rules resulting from inheritability of, 296; physical, known to act hereditarily, 297; mental, 297–298; moral, 298; laws governing inheritance of, 293; distribution of, 298–300; socially noble and ignoble, 300–301; mating of, in marriages, 304–305; maturing of, at certain ages, 306; dominant and recessive, 317–319; need of education on inheritability of, 323.
Tree-swaying exercise for faulty posture, 222.
Tuberculosis, outdoor sleeping as a remedy for, 21; sometimes produced by the “consumptive stoop,” 57; infection from germs of, 71; remote causes of, 123; primarily a house disease, 146; liability of different races to, 147; public and individual hygiene invoked in fight against, 159; resistance to, weakened by alcohol, 240; trend of death rate from, 285; application of science of eugenics to, 299.
Typhoid fever, death rate from, 285.
Typhoid germs, guarding against, 72–73.
Typhus, carried by lice, 75.
Ulcer of the stomach, sometimes caused by focal infection, 82.
Underclothes, benefits of loose, porous, 14; suitable material for, 17.
Underweight, relation of, to longevity, 30–32; determination of, 31; remedy for, 33; life insurance statistics as to, 219; diet for, 219–220; exercise for, 220.
United Kingdom, consumption of alcohol in, 235, 236.
United States, consumption of alcohol in, 235, 236; trend of death rate in, 281–285; comparison of death rate with those of other countries, 286.
Unity of hygiene, 121–126.
Uric acid, caused by purins in diet, 39.
Urinary system, death rates from diseases of, 284, 285.
Vaccination, overcoming prejudice against, 163.
Vacuum cleaners, advantages of, 13.
Variety, need of, in work, 92.
Vegetables, bulky foods, 29; suitable diet for middle life, 33–34; objection to some, on account of richness in protein, 39–40; cellulose supplied by, 41; vitamins supplied by, 42; acids supplied by, 43; among the best foods, 48; laxative food, 52; table of food values of, 175–176.
Venereal diseases, infections from, 77–78; resistance to, weakened by alcohol, 240.
Ventilation, importance of, 7; motion, coolness, humidity, and freshness, of air chief features of, 7; overemphasis of danger from drafts, 8–9; by means of windows, 9; use of window-boards, 9–10; air-fans as a help in, 10; heating systems and, 10–11; importance of cool air and enervating effect of hot, 10–11; dryness and humidity of air, 11–12; relation of clothing to, 14–18; necessitated by conditions of civilization, 147; as a preventive of colds, 275.
Vermin, diseases spread by, 74–75.
Vertigo, causes of, 123.
Vital resistance, increased by outdoor sleeping, 21–22.
Vital surplus, conservation of, 5.
Vitamins in foods, 42; importance of well-being of body, 42.
Walking, correct posture in, 58–59; as exercise, 94; pleasures of, as recreation, 99; for overweight, 217.
Water, drinking, with meals, 48; varying effects of habits of drinking, on constipation, 52; freeing from typhoid germs, 72; importance of pure supply of, 162.
Water closets, height of seats of, 54.
Weak feet, causes of, 60; disturbances of health due to, 224; means of detecting, 224–225.
Weight, relation of, to longevity, 30–32; the correct average, 213–214; standards for, at various ages and heights, 214; avoidance of sudden reduction in, 217–218. See Overweight and Underweight.
Wheat-bran, a preventive of constipation, 52.
Whisky, not to be taken for colds, 280. See Alcohol.
Wholesale costs of uncooked ingredients of standard foods, 192–193.
Will, exercise of the, 97–98; effort of, necessary to hygienic living, 126–127.
Window-boards, use of, 9–10.
Windows, best ventilation to be had through, 9.
Wood fires as ventilators, 10.
Woody fiber necessary in diet, 41.
Wool, use of, in clothing, 17.
Work, normal, one of the great blessings of life, 91; arrangement of hours for, 92; need of variety of, 92. See Labor.
Work and play, the two great forms of activity, 89; adjusting the proportion of, 90.
Working conditions, disadvantages of the poor regarding, 128–129.
Worry, physical sources of, 105–106; physical effects of, 112; practising art of serenity as an offset to, 113; ailments aggravated by, 123.
Writer’s cramp, cause of, 62.
Yard-arm exercise for faulty posture, 221–222.
Yellow fever, carried by mosquitoes, 71.
Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.