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The Royal Road to Health

C >> Chas. A. Tyrrell >> The Royal Road to Health




We have seen that certain elements are necessary in our food for the
proper replenishment of the waste that is perpetually going on, and
that they must be combined in proper proportions, so that no one part
of the body shall be over-nourished at the expense of the others--no
organ overtaxed, but that all may be harmoniously developed.

Opinions may, and do, differ as to the source from which this
sustenance for the body should be obtained whether from the animal or
vegetable kingdoms, or both, and while admitting that vegetarianism
and flesh-eating both have their advantages and disadvantages, our own
conscientious conviction is, that the true solution of the question is
to be found in the happy medium--that a mixed diet is the best for
mankind under existing conditions.

The main argument of our vegetarian friends against the practice of
flesh-eating is the humanitarian one. We are familiar with all the
objections urged--the brutalizing effect upon the human mind of so much
ruthless bloodshed--of the sacredness of life, and of man's presumption
in daring to deprive a living creature of existence; but with all due
respect to the sensibilities of these worthy people, we are inclined
to think that the argument is scarcely tenable. We do not wish to be
understood as defending the cruelties that are said to be practised in
the abattoirs; but the taking of life is inseparable from existence.
It is simply a question of degree. There is a sect in India, the
members of which are so scrupulous regarding the sanctity of life that
they carefully brush every step of the path in front of them, lest
they should inadvertently step upon any creeping thing. In this, they
lift the burden of responsibility from themselves for any wanton
injury; but the microscope has shown us that there is a countless
world of infinitesimal life all around us, and that it is practically
impossible to draw a breath, or drink a mouthful of water, without
destroying some living thing. If we accept the teaching of the
Scriptures, that not a sparrow falls to the ground without the
knowledge of the Creator, then we must conclude that the life of the
ant is of as much importance in His eyes as that of the ox or sheep.
We repeat, we are not posing as advocates of indiscriminate and wanton
slaughter, but on utilitarian grounds, we consider the use of the
flesh of animals, as a food, justifiable.

If we needed any scriptural authority for the practice, we could point
to the Hebrews, who (according to Holy Writ) received through Moses
not only permission to use meat as an article of diet, but
instructions for the killing of the selected animals, together with
injunctions to avoid the flesh of certain kinds; and they may be cited
as a striking example of the value of a mixed diet.

Here we have one of the most ancient races of the earth--a race that
has endured the most terrible persecutions that ever befell a people,
yet have survived it all, and are to-day a robust and unusually
prolific race; while intellectually and morally they are surpassed by
none. They are a greater power in the world than any other race, by
reason of their finance and business instincts. There is no question
but that the sanitary system of living established by Moses has been
the principle factor in perpetuating this hardy race; and a mixed diet
was and is an integral part of that system. It may also be confidently
claimed that the teachings of the Bible, along these lines, have been
in a large degree responsible for the position occupied by the
Christian nations in the world to-day.

However, we have no desire to impose our views upon our readers, and
having given expression to our sentiments, we return to the main
question.

Having disposed of the question, "what to eat," we will consider
another matter, almost equally important, and that is:

How To Eat.

The one fundamental principle underlying this question is thorough
mastication, and we cannot too strongly impress upon our readers the
necessity for its proper observance. We have already stated that
digestion cornmences in the mouth--that by the action of the saliva,
the starchy matter in food is converted into glucose. It is therefore
necessary that the saliva should be brought into intimate contact with
every part of the bolus; and for that purpose thorough mastication is
absolutely necessary. In addition, the separation of the food into
small fragments, by the teeth, assists stomach digestion, by
permitting the gastric juice freer access to the food. It is stated
that Mr. Gladstone formed the habit of thorough mastication by making
it a rule to count thirty two while masticating each mouthful.
Mastication need not be slow to be thorough, although there is an
impression to that effect, for, as a matter of fact, quick and
vigorous chewing excites the salivary glands to more energetic action.

Drinking at meals should be avoided as much as possible, and whenever
any digestive trouble is present, not only should no liquids accompany
the meal, but nothing in the form of fluids should be partaken of
within half an hour preceding or following a meal, The philosophy of
this is apparent, when we reflect that all digestive disturbances are
accompanied by imperfect secretion of the gastric juices, and to
dilute them with an excess of fluid is to weaken its power of action
on the food. It is as if a man, when attempting to dissolve a piece of
metal in a powerful acid, should deliberately add water to the acid,
and thereby arrest, wholly or in part, the process of decomposition.
It is plain, therefore, that although the practice of drinking at
meals may help the food to pass more easily down the aesophagus, yet
it must inevitably retard digestion when it reaches the stomach.

But the most pernicious practice of all is that of drinking ice water
at meals, since, in addition to the ill effects described above, it
temporarily paralyzes the stomach-driving the blood away from that
organ when it is needed most of all. A fact which should not be lost
sight of is, that no physical operation, however slight, can be
accomplished without the expenditure of force (nervous energy), even
though it be only the winking of an eyelid; and the labor entailed
upon the system, of raising the temperature of the stomach to normal
figures, after deluging it with ice water, involves a ruinous waste of
vital force, in addition to the other reasons urged against it.
It cannot be doubted that this essentially American habit is
responsible for a large proportion of the dyspepsia that sits like an
incubus upon the nation. Every substance taken into the stomach,
whether fluid or solid, should be about the same temperature as the
body, to be in harmony with natural principles.

All condiments promote indigestion. They over stimulate the stomach,
exciting the secreting glands to abnormal action, and irritating the
sensitive mucous surface. In addition, they overheat the blood, excite
the nervous system, inflame the passions, and are largely responsible
for many of the excesses into which men plunge under this unnatural
stimulation.


WHEN TO EAT

Is a question that has excited a great deal of discussion of late
years. The publication of Dr. Dewey's book, extolling the no-breakfast
plan, caused the subject to be debated, with considerable fervor for a
time, but the matter remains practically where it was. It is
impossible to lay down a hard and fast rule that shall govern all
cases, a fact that most theorists seem to lose sight of--hence the
collapse of so many promising and alluring schemes. For people in
health, we strongly advise the three meals a day system, which
experience has shown to be successful. They should be moderate in
quantity, and should be eaten as follows: The first, from half an hour
to an hour after rising (having previously bathed and exercised); the
second, not less than four hours afterwards; the third, not less than
five hours later.

This gives the stomach time to rid itself of one meal before the next is
introduced, otherwise the undigested food remaining in the stomach
prevents that organ from acting properly on the fresh food. It is for
this reason that it is unwise to eat between meals, as, when the stomach
is occupied by articles of food in various stages of digestion,
undigested portions will pass out with the digested food; not only
entailing a serious loss of energy and nutrition, but irritating the
intestinal canal and creating unnecessary waste to be eliminated.

The above rules, as stated, apply to people in ordinarily good health.
In wasting disease it may be necessary to supply nutrition even as
often as every half hour; and in all serious digestive troubles it is
wiser to eat six times a day than three, the meals to be light,
nutritious in quality, and small in quantity, so as not to impose too
great a burden at one time on the weakened digestive apparatus.

We will now consider the action of several substances, in common use,
that are inimical to health, and that have an especially demoralizing
effect upon digestion.

The first of these is alcohol, which only serves as fuel, but does not
form tissue. Its best friends in the medical profession no longer
claim anything for it but a stimulating effect. Its action on the
digestive organs (especially the stomach) is disastrous in the
extreme. It destroys the appetite, although it temporarily sustains
vigor by unnatural excitation.

Without going so far as to say that a man is lost to all sense of
decency because he takes an occasional drink, we will say that it is
in nowise necessary to the system--that the habit, indulged in to
excess, is the most fatal that can be contracted, and that inasmuch as
the majority of people have not sufficient will-power to curb their
appetites, the wisest plan is to avoid the use of alcoholic beverages
altogether.

The man who is addicted to the excessive use of alcoholic stimulants
is over-taxing the vital organs of his body in the most outrageous
manner, and although Nature incessantly enters protest against being
overworked, he either ignorantly fails to recognize the warnings, or
wantonly disregards them. Let us for a few moments consider the work
which the heart is called upon to do, and the amount of extra labor
imposed upon it by the unwise use of alcohol. The average life of a
man is thirty-eight years, and, in a healthy man, the number of heart-
beats per minute is seventy, or during an average life,
76,536,740,000. Now, the use of alcohol in anything like an excessive
quantity increases the action of the heart ten beats per minute,
making 600 extra beats per hour, 14,400 per day, 482,000 per month,
9,784,000 per year, 195,568,000 in twenty years, and 372,793,000 in a
lifetime of thirty-eight years. Or, supposing a man should live fifty
years, the number of pulsations of the heart during that period, at
the normal rate, would be 917, 239,680. Now, if ten extra beats be
added to this, for, say the last twenty-five years, we find that the
heart is called upon to make 91,840,000 extra beats. Think of that
enormous amount of additional work imposed upon a delicate, complex
piece of mechanism like the human heart!

But that is not the worst of it. The heart should rest and sleep when we
do. During sleep, the character of the beats is different from what it
is during our waking hours--the beats are made singly and deliberately,
with a pause between, for the heart is taking its necessary rest, to fit
it for its functions on the morrow; but, if we take alcohol into the
system before retiring, then the heart works harder during sleep than a
healthy man's when he is awake.

Is it any wonder that we hear of so many cases of heart failure? Is it
strange that the average duration of human life is steadily and surely
growing shorter? Three-score and ten was the average number of years
for man to sojourn here, it is now thirty-eight, and will inevitably
become still less someday if man persists in wilfully violating the
laws that govern his being.

Tea and coffee are substances which neither form tissue nor serve as
fuel, and may be banished from the table with decided advantage. Few
people realize that the difference between the drinking of alcohol and
tea is simply a question of degree. It is true that the consequences of
excessive tea drinking are not as severe as those from over-indulgence
in ardent spirits, but the pernicious effects of the constant drinking
of strong infusions of tea justify us in calling the practice a serious
menace to health. Tea leaves contain from 2 to 4 per cent. of caffeine,
or theme, which is an alkaloid, and always found in combination with
tannin. They also contain a volatile oil, which is the source of the
aroma, and in addition possess a sedative quality. Tannin is a powerful
astringent, and hence is strongly provocative of constipation. Its
action upon the mucous surface of the stomach is highly detrimental to
that organ, as it arrests the excretion of the gastric juice by its
contractile effect upon the glands. Its constant use will almost
invariably result in digestive disturbances, and will certainly
aggravate such troubles, if previously existing. It is true that a cup
of hot tea is a refreshing beverage, but not more so than a cup of hot
milk--in fact, it is the heat that imparts the sense of comfort
experienced on drinking it. Children should never be allowed to drink
either tea or coffee, as the seeds of a baneful habit may be sown, for
in tea, as in dram drinking, it is a habit easily acquired.

The above remarks apply in a less degree to the frequent use of coffee.
The constant use of these substances produce the following
results--first, increase of circulation, rise in pulse, a desire to
frequently pass urine, and an exhilaration resembling intoxication. Tea
tasters, as is well known, are subject to headache and giddiness, and
prone to attacks of paralysis. The votaries of the tea and coffee cup by
far outnumber those of Bacchus, so that granting that the drinking of
these beverages is a little less severe in its constitutional effects,
yet the greater prevalence of the habit renders them equal to alcohol in
their destructive effects.


GENERAL SUGGESTIONS.

One of the causes that conduce to digestive disturbances is that of
solitary eating. Owing to the strenuousness of modern city life, many
people, of both sexes, are compelled to practice the most rigid
economy, which, in a large proportion of cases, involves what is known
as "light housekeeping," or preparing a part, if not all of their
meals over a gas jet in their room. In the case of the male
housekeeper, this generally means that when he seats himself to eat he
places his book or paper in front of him, to beguile the time; the
consequence being that he not only calls the blood away from the
stomach, where it is needed, but, engrossed in his reading, he
masticates imperfectly, or suddenly coming to himself, he finds that
he has been so intent on his reading that his food has become cold,
whereupon he devours it in haste. Women are not such great sinners in
this respect as men; but are equally culpable in another direction. It
is a pretty well-known fact that a woman would just as soon not eat at
all as to eat alone, and as a result frequently deprives herself of
the necessary amount of nutrition. In fact, she impairs her digestion
by not giving it sufficient work to do, while the man ruins his by
spasmodically overtaxing it. For the above reasons, the boarding house
(much as it leaves to be desired) is preferable as an abiding place
for hundreds of men and women who are too busy by day and too tired at
night to pay proper attention to the physical needs of the system.
Companionship at meals is a most desirable thing, especially if it is
congenial, and light, cheerful conversation, with a little hilarity
intermingled, is an excellent aid to digestion.

This is, no doubt, due to mental influence. The whole of the
alimentary process is under the control of the nervous system, which
has its seat in the brain, consequently, a cheerful mental attitude
favors digestion. It is well known that a fit of anger may temporarily
stop digestion. The mind exerts such a vast influence over every
function that it is impossible to set bounds to it. We are the
creatures of habit. We eat so many times a day, from sheer force of
habit. We habituate ourselves to partake of articles of food against
which, at first, the senses rebel, by the same force; but it is left
wholly to mans reasoning powers whether his habits shall be cultivated
according to the needs of the system. If they are, perfect nutrition
will be established; if they are not, he is worse off than the animal
who knows only to follow the instincts of the original habits of the
species. A man can exercise his will power to partake of a diet which
his taste had not been able to appreciate, yet no will power can ever
provide good nutrition out of a diet against which taste constantly
rebels. Consciousness of the digestive organs is an offense to them.
The more a man is conscious of his stomach, the less will be its
capacity for performing good service; therefore, a dyspeptic should
never attempt to follow a course of experimental dietetics with
himself, for if he watches his stomach after his carefully selected
meal, to see how it will serve him, he will always find abnormal
symptoms. It is never wise to expect anything but good results from
anything which has been allowed to pass beyond the palate, for that is
Nature's infallible safeguard, its province being to reject every
objectionable thing.

We would again remind the reader that one of the most important
offices of the lungs is to promote the movement of the blood and lymph
currents throughout the body. Active respiration assists all forms of
lymph absorption, but gives special aid to the absorption of food
substances from the stomach and intestines, because these particular
lymph vessels are situated so close to the chest cavity that they are
more directly under the influence of the suction action of the chest.

A few minutes spent in vigorous deep breathing exercise after each
meal is one of the best means of remedying the sense of heaviness and
weight of which so many complain after eating.

Thus we see that deep breathing, by favoring absorption, promotes the
nourishment of the body will assist in building tissue, in fact.
Oxygen is a vital necessity for the body, and it is necessary to
absorb a large quantity for the actual needs of the system, while all
absorbed over the quantity means added nutrition. Now, deep, or
diaphragmatic breathing, infallibly increases the lung capacity, so
that the possibility for absorption of oxygen is increased, and health
and strength promoted. Deep breathing is as necessary for the proper
absorption and assimilation of nutrition as the selection of a well-
balanced diet. It has saved thousands of lives, and is a factor in
promoting health that cannot be disregarded.

"Order is Heaven's first law," and nowhere is this law better
exemplified than in the human body. Order, or regularity, is an
essential for success in human affairs--moral, mental, or physical; but
especially in the latter. The successful conduct of large business
organizations is only possible by regularity in the performance of
every detail of duty.

If this be so when only physical results are involved, how much more
so is it where vital interests are at stake? The human body is a
wonderfully complex piece of mechanism, and if left to itself or
rather to natural guidance, its manifold functions are performed with
unfailing regularity; and regularity in function means health--
irregularity, disease.

Mark the rhythmic regularity of respiration, or of the heart's
contractions! Long continued regularity begets habit, which is a form
of automatism; hence the necessity of regularity in action along fixed
lines, and in consonance with physiological law, that good habits only
may be formed.

Good habits are absolutely essential to health, which is equivalent to
saying that regularity in living is an imperative necessity to that
end. Regularity in rising and retiring; regularity in eating and
drinking; regularity in exercise, all are equally important.

Not only does this regularity of conduct conduce to the attainment and
maintenance of perfect health, but it enables the individual to
accomplish more within the limits of the day, partly by economizing
time, and partly by the added vigor due to improved health.

First, regularity in the hours of rising and retiring, namely,
regulating the minimum period to be devoted to sleep. There is much
conflict of opinion as to the amount of sleep necessary for the
average adult. We have in mind an old saying which runs as follows:
"Six hours' sleep for a man, seven for a woman, and eight for a fool."
This is somewhat arbitrary, and, moreover, is not in harmony with
physiological law. In the first place, no hard and fast rule can be
laid down that will cover all cases. Apart from the difference of sex,
there are temperamental conditions which vary with every case. We are
decidedly of the opinion that eight hours' sleep is necessary for the
adult individual. It has been affirmed by some authorities that the
more the individual sleeps the longer he will live, which is a
perfectly rational claim, in view of the fact that night is Nature's
repair time, when she is busy at work replacing the ravages committed
by wear and tear during the day. It is a well known fact that nearly
all growth takes place during sleep.

Again, it is a fact not generally known that the heart receives no
nourishment during the period of contraction, owing to the pressure
upon the arteries which supply it with nutriment. It is only during
the infinitesimal pause between the contractions that these arteries
can carry blood to the heart tissue; hence during sleep the heart-
beats differ from those of our waking hours, being fewer in number,
and with a more decided pause between. Now, the heart being to the
body what the mainspring is to a watch, the necessity of affording it
ample time for recuperation becomes apparent.

Having stated that eight hours' sleep is the minimum amount for the
individual, the question of regularity presents itself, and this
should be understood to refer especially to the time of rising, which,
unless the individual is in ill health, should be at 6 A. M. This not
only proves invaluable in economizing time, but paves the way for
regularity in eating, which we will now consider.

There is much diversity of opinion as to the number of meals that
should be eaten during the day, and recently the practice of eating
only two meals a day has largely obtained. This, although preferable
to the practice of eating four and five meals a day, or of
indiscriminate lunching between meals, is yet (we consider) running
into the other extreme. Unless an exceedingly hearty breakfast is
eaten, the tax upon the vitality before the next meal hour arrives is
too severe. Our rule, which we commend to our readers, is as follows:
Rise at six, then take your bath, either plunge or sponge bath,
followed by ten to fifteen minutes of moderate exercise. This, we will
say, occupies until seven; then eat a light meal of juicy fruit, such
as oranges, grapes or berries, followed by the perusal of the morning
newspaper, or, if you are a student, devote an hour to study. At eight
o'clock take your proper breakfast, which should consist of some
preparation of wheat (with milk or fruit juice), followed by toast,
boiled or poached eggs, and a glass of milk. Take a light lunch at 1
P. M., and a moderately good dinner at 7 P. M.

If regularity in the hours for meals be strictly observed, and the
quantity and character of the meals carefully considered, the system
will rapidly acquire the habit of expecting sustenance at those hours,
and regularity, like virtue, will be its own reward.

Next comes the question of exercise. Too little attention is paid to
this matter, more especially by those engaged in sedentary
occupations; yet it is in the highest degree important that the
balance between the mental and physical energies should be maintained.
To preserve this balance while the mind is active and the body
untaxed, artificial exercise must be practiced, for physical strength
cannot be promoted without some kind of bodily exercise. Unused
muscles soon become flabby, as athletes and their trainers well know.
The best time for taking exercise is, as stated above, just after the
morning bath, and it is astonishing what results can be obtained from
fifteen minutes of intelligently directed exercise each morning. Here,
again, regularity will work wonders. It may be a week or two before
you will notice any marked improvement in the muscular condition, but
you will be amply repaid by the glow of health which pervades the
system as the result of stimulated circulation.

Last, but by no means least, comes the matter of solicitation of the
bowels. In this case regularity in solicitation will invariably
produce regularity in movement The bowels should be solicited every
morning, soon after rising, and every night just before retiring. We
only wish that we could impress every one of our readers with the
importance of this practice, and of the immense benefit of regularity
in the pursuance of it. Just as the stomach acquires the habit of
expecting food when regularly supplied to it at stated intervals, even
so will the bowels respond to solicitation if regularity be persisted
in.

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