Chapter I: Preface

Looking upon the human body from the physical point of view as the most perfect, most ingeniously economical, and most beautiful of living machines, the author has attempted to write a little handbook of practical instruction for the running of it.

And seeing that, like other machines, it derives the whole of its energy from its fuel, the subject of foods--their properties, uses, and methods of preparation--has been gone into with unusual care. An adequate supply of clean-burning food-fuel for the human engine is so absolutely fundamental both for health and for efficiency--we are so literally what we have eaten--that to be well fed is in very fact two-thirds of the battle of life from a physiological point of view. The whole discussion is in accord with the aim, kept in view throughout the book, of making its suggestion and advice positive instead of negative, pointing out that, in the language of the old swordsman, "attack is the best defense." If we actively do those things that make for health and efficiency, and which, for the most part, are attractive and agreeable to our natural instincts and unspoiled tastes,--such as exercising in the open air, eating three square meals a day of real food, getting nine or ten hours of undisturbed sleep, taking plenty of fresh air and cold water both inside and out,--this will of itself carry us safely past all the forbidden side paths without the need of so much as a glance at the "Don't" and "Must not" with which it has been the custom to border and fence in the path of right living.

On the other hand, while fully alive to the undesirability, and indeed wickedness, of putting ideas of dread and suffering into children's minds unnecessarily, yet so much of the misery in the world is due to ignorance, and could have been avoided if knowledge of the simplest character had been given at the proper time, that it has been thought best to set forth the facts as to the causation and nature of the commonest diseases, and the methods by which they may be avoided. This is peculiarly necessary from the fact that most of the gravest enemies of mankind have come into existence within a comparatively recent period of the history of life,--only since the beginning of civilization, in fact,--so that we have as yet developed no natural instincts for their avoidance.

Nor do we admit that we are adding anything to the stock of fears in the minds of children--the nurse-maid and the bad boys in the next alley have been ahead of us in this respect. The child-mind is too often already filled with fears and superstitions of every sort, passed down from antiquity. Modern sanitarians have been accused of merely substituting one fear for another in the mind of the child--bacilli instead of bogies. But, even if this be true, there are profound and practical differences between the two terrors. One is real, and the other imaginary. A child cannot avoid meeting a bacillus; he will never actually make the acquaintance of a bogie. Children, like savages and ignorant adults, believe and invent and retail among themselves the most extraordinary and grotesque theories about the structure and functions of their bodies, the nature and causation of their illnesses and aches and pains. A plain and straightforward statement of the actual facts about these things not only will not shock or repel them, or make them old before their time, but, on the contrary, will interest them greatly, relieve their minds of many unfounded dreads, and save them from the commonest and most hurtful mistakes of humanity--those that are committed through ignorance.

THE AUTHOR.

CONTENTS

PAGE

I. RUNNING THE HUMAN AUTOMOBILE 1

II. WHY WE HAVE A STOMACH 4
What Keeps Us Alive 4
The Digestive System 7
The Journey down the Food Tube 9

III. THE FOOD-FUEL OF THE BODY-ENGINE 21
What Kind of Food should We Eat? 21
The Three Great Classes of Food-Fuel 25

IV. THE COAL FOODS 27
Proteins, or "Meats" 27

V. THE COAL FOODS (_Continued_) 40
Starches 40
Sugars 48

VI. THE COAL FOODS (_Continued_) 51
Animal Fats 51
Nuts 55

VII. KINDLING AND PAPER FOODS--FRUITS AND VEGETABLES 56

VIII. COOKING 62

IX. OUR DRINK 69
Filling the Boiler of the Body-Engine 69
Where our Drinking Water Comes from 72
Causes and Dangers of Polluted Water 75
Methods of Obtaining Pure Water 81
Home Methods of Purifying Water 87

X. BEVERAGES, ALCOHOL, AND TOBACCO 89
Alcohol 93
Tobacco 103

XI. THE HEART-PUMP AND ITS PIPE-LINE SYSTEM 108
The Blood Vessels 108
The Heart 115

XII. THE CARE OF THE HEART-PUMP AND ITS PIPE LINES 120

XIII. HOW AND WHY WE BREATHE 130

XIV. HOW TO KEEP THE LUNG-BELLOWS IN GOOD CONDITION 139
The Need of Pure Air 139
Colds, Consumption, and Pneumonia 152
How to Conquer Consumption 156
Pneumonia 165

XV. THE SKIN 167
Our Wonderful Coat 167
The Glands in the Skin 170
The Nails 172
The Blood-Mesh of the Skin 174
The Nerves in the Skin 177

XVI. HOW TO KEEP THE SKIN HEALTHY 179
Clothing 179
Baths and Bathing 184
Care of the Nails 188
Diseases and Disturbances of the Skin 189

XVII. THE PLUMBING AND SEWERING OF THE BODY 196

XVIII. THE MUSCLES 202

XIX. THE STIFFENING RODS OF THE BODY-MACHINE 210

XX. OUR TELEPHONE EXCHANGE AND ITS CABLES 216

XXI. THE HYGIENE OF BONES, NERVES, AND MUSCLES 228
How to Get and Keep a Good Figure 228
Our Feet 230
Sleep and Rest 232
Disorders of Muscles and Bones 233
Troubles of the Nervous System 235

XXII. EXERCISE AND GROWTH 241

XXIII. THE LOOKOUT DEPARTMENT 252
The Nose 253
The Tongue 257
The Eye 259
The Ear 266
Our Spirit-Levels 269

XXIV. THE SPEECH ORGANS 271

XXV. THE TEETH, THE IVORY KEEPERS OF THE GATE 277

XXVI. INFECTIONS, AND HOW TO AVOID THEM 286

XXVII. ACCIDENTS AND EMERGENCIES 314

QUESTIONS AND EXERCISES 331

GLOSSARY AND INDEX 343

ILLUSTRATIONS

PAGE TO ATTEMPT TO RUN AN AUTOMOBILE WITHOUT KNOWING HOW WOULD BE REGARDED AS FOOLHARDY 2

WHERE SUN-POWER IS MADE INTO FOOD FOR US 6

THE FOOD ROUTE IN THE DIGESTIVE SYSTEM 8

THE SALIVARY GLANDS 10

A SECTION OF THE LINING SURFACE OF THE STOMACH 14

A LONGITUDINAL SECTION OF STOMACH, OR PEPTIC, GLANDS 15

A CHEAP HOME-MADE ICE BOX 23

A BABY-MILK STATION 30

CLEAN, DRY SUNNING YARDS AT A MODEL DAIRY 33

CLEANLINESS BEFORE MILKING 34

THE MILKING HOUR AT A MODEL DAIRY 35

MILKING BY VACUUM PROCESS 36

WASHING THE BOTTLES AT A MODEL DAIRY 37

BACTERIA IN CLEAN AND IN DIRTY MILK 38

DANGER FROM DIPPED MILK 38

MILK INSPECTION AT THE RETAIL STORE 39

A THOROUGH BAKING, AND A VALUABLE CRUST 44

AN IDEAL BAKERY WITH LIGHT, AIR, AND CLEANLINESS 45

A BASEMENT BAKERY--A MENACE TO THE PUBLIC HEALTH 46

CANDY, LIKE OTHER FOODS, SHOULD BE CLEAN 50

A SMALL STORE, CLEANLY AND HONEST 54

THE JOY OF HIS OWN GARDEN PATCH 61

THE KITCHEN SHOULD BE CARED FOR AS ONE OF THE MOST IMPORTANT ROOMS IN THE HOUSE 63

A KNOWLEDGE OF COOKING IS A VALUABLE PART OF A GOOD EDUCATION 66

BOYS, AS WELL AS GIRLS, SHOULD KNOW HOW TO COOK 67

THE CHAINED CUP 71

THE SPOUTING FOUNTAIN 72

NATURE'S FILTER-BED 74

AN EXAMPLE OF GOOD FARM DRAINAGE 76

THE DANGER SPOT ON THE FARM 78

TYPHOID EPIDEMIC IN THE MOHAWK-HUDSON VALLEY 80

ARTESIAN WELL BORINGS 82

A CITY WATER SUPPLY BROUGHT FROM THE FAR HILLS 84

A RESERVOIR AND COSTLY DAM 86

SCRAPING THE SEDIMENT FROM THE BOTTOM OF A RESERVOIR 87

THE DOMESTIC FILTER IN USE 88

A MILK STATION IN A CITY PARK 92

PROPORTION OF ALCOHOL IN LIGHT WINE, IN BEER, IN WHISKEY 95

A BOARD OF HEALTH EXAMINATION FOR WORKING PAPERS 105

A TEST OF CLEAR HEAD AND STEADY NERVES 106

BLOOD CORPUSCLES 109

SURFACE VEINS AND DEEP-LYING ARTERIES OF INNER SIDE OF RIGHT ARM AND HAND 112

DIAGRAM OF ARTERY, CAPILLARIES, AND VEIN 114

THE EXTERIOR OF THE HEART 116

DIAGRAM OF VALVES IN THE VEINS AND HEART 117

THE BLOOD-ROUTE TROUGHT THE HEART 118

THE SCHOOL PHYSICIAN EXAMINING HEART AND LUNGS 121

ROWING IS A SPLENDID EXERCISE FOR HEART AND LUNGS 127

THE GREAT ESSENTIAL TO LIFE--AIR 131

DIAGRAM OF THE AIR TUBES AND LUNGS 134

"IMPROVING THEIR WIND" 137

THE "DARK ROOM" DANGER OF THE TENEMENTS 145

VENTILATING THE PUPILS, AS WELL AS THE CLASSROOM 146

A WELL-AIRED CLASSROOM 147

A HEALTHFUL ARRANGEMENT OF WINDOWS AND SHADES 148

A HEALTHFUL BEDROOM 151

DISEASE GERMS 152

A VACUUM CLEANER 153

EXERCISE IN THE COLD IS A GOOD PREVENTIVE OF COLDS 155

A YEAR OF CONSUMPTION ON MANHATTAN ISLAND 156

CONSUMPTION IN CHICAGO 157

A REPORT-FORM FROM A HEALTH DEPARTMENT LABORATORY 159

A SIGN THAT OUGHT NOT TO BE NECESSARY 160

A COMPARATIVE DEATH-RATE FROM CONTAGIOUS DISEASES 161

A TUBERCULOSIS TENT COLONY IN WINTER 163

AN OUTDOOR CLASSROOM FOR TUBERCULOUS CHILDREN 165

THE LAYERS OF THE SKIN 169

THE GLANDS IN THE SKIN 171

RESULTS OF TIGHT CLOTHING 181

A COMFORTABLE DRESS FOR OUTDOOR STUDY IN COLD WEATHER 183

AS A TONIC, SWIMMING IS THE BEST FORM OF BATHING 185

THE URINARY SYSTEM 200

THE MUSCLE-SHEET 205

USE OF MUSCLES IN BOWLING 206

USE OF MUSCLES IN FOOTBALL 207

PATELLA AND MUSCLE 207

THE HUMAN SKELETON 211

THE SPINAL COLUMN 212

A BALL-AND-SOCKET JOINT 213

A HINGE JOINT 213

LENGTHWISE SECTION OF BONE 214

CROSS SECTION OF BONE 214

THE NERVOUS SYSTEM 218

THE POSITION OF THE BODY IS AN INDEX TO ITS HEALTH 229

IMPRINT OF (1) ARCHED FOOT AND (2) FLAT FOOT 230

THE RESULT OF WEARING A FASHIONABLE SHOE 231

CALLUS FORMED AROUND A FRACTURE 234

A TRAINED BODY 242

TUG OF WAR 245

THE GIANT STRIDE 246

SCHOOL GARDENING 248

A WASTED CHANCE FOR PUBLIC HEALTH 249

AN OBSTACLE RACE 250

THE HIGH JUMP 251

ADENOIDS 256

MOUTH-BREATHERS 257

THE APPARATUS OF VISION 260

A SCHOOL EYE-TEST 263

DISINFECTING A BABY'S EYES AT BIRTH 265

THE APPARATUS OF HEARING 267

THE VOCAL CORDS 272

TEETH--A QUESTION OF CARE 278

A TOOTH 279

THE REPLACING OF THE MILK TEETH 282

A TOOTH-BRUSH DRILL 284

THE WINNING FIGHT 290

DEATH-RATE FROM MEASLES 291

DEATH-RATE FROM DIPHTHERIA AND CROUP 294

BILL OF HEALTH 298

GERMS OF MALARIA 301

CULEX 302

ANOPHELES 302

OILING A BREEDING GROUND OF MOSQUITOES 304

AN EDUCATIONAL FLY POSTER 310

A BREEDING PLACE OF FLIES AND FILTH 311

A TOURNIQUET 321

POISON IVY 325

THE NEW METHOD OF ARTIFICIAL BREATHING 328

PLATES IN COLOR

DIAGRAM OF THE CIRCULATORY SYSTEM _facing_ 110

DIAGRAM SHOWING GENERAL PLAN AND POSITION OF BODY-MACHINERY _facing_ 198

A HANDBOOK OF HEALTH