Winfield Scott Hall

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HYGIENE.ToC

It is proposed in this chapter to outline, very briefly, a few simple rules of hygiene, the observance of which will tend to bring the young man into the highest possible state of physical development. Assuming that he wishes to lead a continent life, the observance of these rules will make that much desired condition more easily attainable.

1. DIET.

a. Choice of Food.—The young man who is boarding at a restaurant or in a boarding club can modify his diet only within the range of the menu provided. Fortunately, the young man can observe the most important rule of diet, i.e., to eat abstemiously. Wherever one is boarding he can eat temperately; he can avoid highly spiced foods, tea and coffee. The observance of these simple rules will go a long way towards simplifying his sexual problem. It has been discovered by the study of the influence of diet upon sexual appetite, that the heavy eating of rich and highly spiced foods, indulgence in stimulants and narcotics, all tend to excite the sexual desires.The author presents a menu that would be looked upon as a temperate one for a student:

Breakfast.
Fruit
Well cooked cereal breakfast food with cream or a slice of bacon, an egg, with bread and butter
Glass of milk, cocoa or cereal coffee
Dinner.
Soup
Meat, potatoes and gravy
One vegetable
Dessert:
(Custards, tapioca pudding, rice pudding, gelatin pudding or bread pudding)
Water
Supper.
Creamed potatoes
Salmon or sardines
Bread and butter
Canned or stewed fruit
Cocoa or milk

If lunch is served at noon and dinner at night, the supper and dinner as given above would correspond with lunch and dinner when dinner is served at night.

If the young man is training heavily for foot ball or other heavy athletics in which a training table is provided, he may eat a much heavier diet than the one above outlined, having either eggs or meat three times a day instead of once or twice and larger portions of each food. However, even the man in athletic training needs less food than is customary for men in training to take. If the foot ball teams would eat somewhat less than they do and a smaller proportion of meat, they would be much less likely to "train stale."

b. Stimulants and Narcotics.—It will be noted that no provision is made for coffee or tea in the above menu. The general conditions of life in a student community serve as a sufficient stimulation. Tea and coffee are stimulants, and on general principles, it is not wise to use stimulants unless one needs them. The college student does not need any other stimulant than is afforded by the conditions in a college community.

It may be fairly said that stimulants never benefit anybody who does not need them. On the other hand, they may easily injure a person who does not need them. Coffee for example, or tea, not only does not assist digestion but actually retards it. All stimulants produce a quickening of brain activity which is uniformly followed by a reaction in which the brain activity is either slowed or confused. The coffee drinker is almost certain to experience within an hour after a cup of strong coffee an exhilaration, with heightened brain activity. If one could experience this stimulation without any reaction, it might be advisable, especially for those who need just such stimulation at just such a time. However, when one considers that he cannot experience stimulation without experiencing a compensatory depression, he will see that it certainly does not pay to get the one at the expense of the other, except under unusual conditions.

Now the question may naturally arise: What occasion would justify the drinking of a strong cup of coffee? Suppose that one were due in an examination and that he had only one examination in a day; suppose it came at 8 o'clock. Let the student retire early the night before, rise early, take a walk before breakfast and eat a very light breakfast. He may take a cup of strong unsweetened black coffee with the breakfast. He will find that this coffee proves a strong stimulant, particularly if he has not been using it regularly, and that it produces the stimulation just when he wants it. He will find that he is better able to marshal his thoughts and to recall the various facts that he may need to use in formulating his answers to the examination questions. Under such conditions the author believes that it is justifiable for a student to use coffee. But we must not forget that the coffee is a drug; used for its drug action; used to produce a physiological effect at a definite time. Having produced that effect, one may expect the depression to follow after the examination.Now the natural tendency, and a tendency which causes many people to pass step by step into an excessive use of this stimulation, is to relieve the depression which follows the first cup of coffee by taking another cup and so on, taking coffee at each meal and perhaps occasionally between meals. While some people of phlegmatic temperament can stand such a drug habit for years without being very seriously injured, it is certainly a habit to be strongly discouraged. A person who does not use coffee or tea regularly, but wishes on rare occasions to get a stimulation, can resort to it to produce that effect, but after having gotten the effect let him get over the depression as best he can, and not relieve it by taking a second cup.

If he has a week of examinations, it might be permissible to follow such a regime as suggested above throughout the week. On the whole, however, the use of these stimulants is to be discouraged.

Narcotics are those drugs which cause narcosis or a dulling of the senses and a decreased activity of both the muscular and nervous system.

One of the most common and typical narcotics is opium. Derived from opium is morphine. Cocaine belongs also to the narcotics as do the anÆsthetics, such as chloroform, ether and common alcohol.

It is hardly necessary to say anything about the use of alcohol to intelligent college men. Very seldom do college and university students resort to alcoholic drinks, either for their drug effect or in a spirit of conviviality.

The intelligent people of the country realize the dangers that follow the use of alcoholic beverages. It is very rare that educated people use any alcohol and when used it is only in most moderate quantities, and usually, on special occasions.

It is only comparatively recently that the absolute truth of the Bible dictum that, "Wine is a mocker" has been realized.

Brandy and whiskey were taken for generations to make one warm on a cold day because it gave one temporarily a flush of warm blood to the skin, only to cool down the temperature of the body later, so that instead of raising the temperature of the body, alcohol actually lowers the temperature of the body.

Many people took alcohol when excessively hot to cool the body, but if the temperature of the outside air is higher than the temperature of the body, as is the case on excessively hot days in summer, the rush of blood to the surface would only have the effect desired in the first few minutes of the action of the alcohol. The skin would tend to become dry, the temperature of the blood to rise, subject to the influence of the hot air. This heated blood striking the vital organs accounts for the fact that on those excessively hot days, when there are many sunstrokes, most of them are among men who not only habitually take alcohol, but who are under the influence of alcohol at the time.

Many people have taken alcohol to improve digestion, but scientific observations on digestion under the influence of alcohol have shown that the digestion is actually retarded.

Many people have taken alcohol to make their muscles strong, and one does actually imagine that he is stronger after a moderate dose of alcohol, but many careful experiments on the part of numerous observers have shown that the muscles are really less strong and can do progressively less work the larger the dose of alcohol.

Many thought that alcohol would stimulate the action of the brain and have taken it for that purpose; but experiments have shown that while there is temporarily a greater activity of the brain, this activity is less under control of the higher brain centers. The after dinner champagne may loosen the tongue of the post-prandial speaker but he may say many things which the judgment would not commend.

So, in all those applications that men have made of alcohol through the ages, we find on careful examination, that in every case the alcohol actually has an effect opposite to that which has been attributed to it. How true then are the words of the Bible: "Wine is a mocker."

If an alcoholic beverage actually helped the muscles, the brain or the glands, one would find it seriously commended by athletic trainers and coaches for preparation in athletic contests; one would find it commended by the trainers of prize fighters to help them in their preparation and in the final encounter; one would find it recommended by mountain climbers and by Arctic explorers, to stimulate the muscles for the exhausting ordeal of mountain climbing or to protect the system from the penetrating cold of the northern latitudes; alcoholic beverages are, however, not only not advised by these men for these purposes, but on the other hand, all participants in these activities are positively forbidden to use any alcoholic beverages, even in the smallest quantities.

So the young man who would develop a clear thinking brain and a sound body must leave alcoholic beverages alone. Further, the young man who would have absolute control of his sexual desires, must leave alcohol alone, for the first thing that alcohol does is to throw down the lines of control. It is under the influence of alcohol that the young man is almost sure to make his first visit to the house of prostitution. If a girl lose her virtue, it takes place in a majority of cases when she is under the influence of alcohol; but for this influence lessening her control, she could not be seduced. Hence one of the requirements of continence is TOTAL ABSTINENCE.

Under the head of narcotics must be classed also tobacco, though tobacco has several other effects than the narcotic one. It exerts upon the mucous membranes an irritation and that is the reason why the mucous glands of the mouth secrete so freely when one chews or smokes, but the influence upon the nervous system is distinctly of a narcotic character, and while tobacco is a mild narcotic, and while it can be used by the adult moderately without serious results; this is certain, that no man has ever been benefited by the use of tobacco. And while many men have been injured, even by the moderate use, all men are injured by the excessive use. Furthermore, boys and young men who have not attained the full stature of their physical development are very seriously injured and retarded in their development through even the moderate use of tobacco. There is not an educator in America who will not testify to the fact that the use of tobacco in any form by young boys, retards both the physical and mental growth.

So tobacco certainly is another thing that is altogether proper to leave alone, and its use at the very best cannot be defended on any grounds other than that it is a sense gratification. And while it must be admitted that it may serve as a sense gratification in the case of the individual who participates in it, it must also be remembered that tobacco smoke or the smell of tobacco is, in a very high degree distasteful if not actually loathsome, to a large proportion of society, and the young man who gratifies sense at the expense of his neighbors, certainly is on the defensive.

In so far as tobacco is a narcotic, in just so far does it disarm and put to sleep those aesthetic and moral impulses which are so helpful in the maintenance of the continent life.

c. The Dietetic Control of the Bowels.—A most important hygienic rule is to maintain a strict regularity of the bowels. By regularity of the bowels we mean, a free, normal passage of the bowels at least once in twenty-four hours. Two or three passages in twenty-four hours are not too many.

A tendency towards constipation may be hereditary. The writer finds that at least one case in four of persistent chronic constipation among college men seems to be due to a hereditary tendency.

Those individuals who have from early infancy and throughout their whole life suffered from a tendency to constipation and perhaps from actual chronic constipation, find it exceedingly difficult to produce normal regular daily movements of the bowels. Whether constipation is chronic or occasional or whether it is hereditary or acquired, in any case, it should be corrected if possible through modification of the diet, and of daily habits.

First of all, one must remember in this connection that the lower bowel or rectum is subject to education, and not by any means the least important factor in overcoming a tendency to constipation, is the regular morning visit to the water closet.

The author would discourage the habit which some have of "straining at stool." This act of straining at stool together with the pressure which the hard fecal masses make on the blood vessels, increases the blood pressure in the veins of the rectum to such a high degree that it is likely to cause hemorrhoids or piles. But if the position favorable to the passage of the bowels be taken regularly, every morning, and a reasonable time spent in that position, and if the daily passage is brought about at that time, the muscles of the rectum will be educated to the point of contracting upon its contents at that time and under those conditions regularly, and this will be a strong factor towards regulating the movements of the bowels.

But the most important thing to consider in this condition is the dietetic regulation of the bowels. There are some foods that tend to constipate while others act as a laxative.

Such foods for example, as contain a considerable portion of tannin, are always constipating. Strong teas have a constipating effect, particularly such as the bitter English Breakfast teas, in which there is a very large proportion of tannin. This large percentage of tannin accounts for the prevalence of constipation among female tea drinkers.

Unripe fruits contain a high percentage of tannin which, in the ripening processes of the fruit, becomes changed into cellulose and sugar. Any fruit that quickly turns brown after a cut surface is exposed to the air and that stains a steel-bladed knife black quickly when the fruit is cut, possesses a high percentage of tannin, and is not in a wholesome condition to eat. Unripe peaches and apples possess this characteristic. These fruits should be eaten only when ripe.

If one's diet contains too small a percentage of cellulose or pulp material, a tendency to constipation will be noticed. It has been found from investigation of this subject that the cellulose or undigested material of the cereals, vegetables and fruits, is an absolute essential to good bowel action. The cellulose makes bulk in the bowels and the simple presence of this bulk of undigested material stimulates the muscular contractions.

If one were to choose for example, a diet of meat, eggs, nuts, corn starch, tapioca, sugar, fats and oils, i.e., diets which will be almost completely digested and absorbed, leaving a very small amount of undigested material in the intestines, the bulk of the material in the intestines would be so small that they would not be stimulated to contract. Therefore this small bulk of material, together with certain excretions from the liver and other organs, would be retained in the bowel and undergo fermentation there. Injurious substances which result from the fermentation would be absorbed, causing what is known as autointoxication, complicated with constipation. If one, however, mixes with the condensed foods named above a good proportion of cereals, fruits and vegetables, all of which possess a considerable percentage of undigestible material, the presence of this undigestible material in the intestines leads to strong peristaltic movements, causing the passage of this material along the intestinal tract to the rectum, which will be periodically evacuated. In such cereal foods as the coarser meals (like oatmeal, various wheat preparations and corn meal), the proportion of bran substance serves as a local stimulation to the intestinal activity. The little bran scales being sharp-cornered and rough, serve as a local irritant or mechanical stimulation.

What has just been said regarding the advisability of eating some coarser cereals must not be taken to mean that white bread is not wholesome. On the other hand, white bread made from the roller process flour is in a high degree nutritious and wholesome, and may well make an important part of any dietary.

It is not hygienic to eat white bread or biscuits hot out of the oven. These hot breads tend to form doughy masses which are almost completely impervious to the digestive juices, and while they are eventually digested, it takes a very much longer time to do so than would be the case with stale bread, which is so readily masticated into a creamy consistency. If one is subjected to conditions where he must either eat hot biscuits or perhaps embarrass a most hospitable hostess, there is only one thing for him to do, i.e., to eat the biscuits.

It is possible, though difficult, to masticate hot bread so perfectly that it is reduced to a smooth, creamy consistency, and no one should ever swallow any bread which has not been so masticated.

Among the fruits, figs, prunes and apples seem to have the most clearly marked laxative effect, though all ripe fruits generally, and especially those that are taken uncooked, have a moderate laxative effect. Belonging to this class of foods is rhubarb which, though not a fruit, is usually served as a fruit either stewed or in puddings or pies. There is no doubt that it exerts its laxative effect better if taken stewed rather than with pastry.

If one then who is annoyed by a tendency to constipation wishes to correct it, a rational change of diet would be, to eat freely of cereals and coarse breads and of various fruits, particularly apples, figs and prunes.

The most effective way to use these laxative fruits is to eat freely of them just before retiring. The apples and figs may be eaten just as they are received from the market. Prunes may be soaked in cold water for twenty-four hours, then taken directly from the cold water and eaten.

If this is not effective a supplementary regime may be adopted that is only in part dietetic, i.e., to rise ONE HOUR BEFORE BREAKFAST, drink two glasses of cold water and take a brisk walk of fifteen to thirty minutes. The cold water has a tonic effect upon the stomach, preparing it for a rapid digestion of the breakfast. It also washes out the accumulation of mucus in the stomach, which may easily equal a pint in volume. This pint of mucous plus the pint of water, making a quart of liquid altogether, pours through the pylorus, and during the rapid walk, works its way rapidly down through the alimentary tract, washing the whole tract and preparing it to receive and rapidly to digest the next meal. This slimy water, having washed out the stomach and small intestine, then passes into the large intestine, moistening and lubricating its contents and causing it to move gradually towards the rectum, where it stimulates a normal free passage of the bowels after breakfast.Any usual case of constipation will yield to this treatment. Such a treatment is incomparably more rational than the taking of medicines.

d. The Dietetic Control of Sleep.—Most students study evenings. If their heavy meal is a dinner at 5:30 or 6 p.m. they are likely to feel very drowsy by 7:30 or 8 o'clock. This is a perfectly natural experience, all animals manifesting a drowsiness after a heavy meal. If one could lie down and sleep for an hour while his dinner is digesting, he could probably rise at 9 o'clock and put in two or three hours of good hard work. He would find himself at 11 or 12 o'clock so thoroughly awake, however, that he might have difficulty in getting to sleep if he retired at that hour. If, on the other hand, one has his dinner in the middle of the day and a light supper at night, he is able to begin studying within an hour after supper and keep it up until he is ready to retire. In this case also, he is likely to be so wide awake at the time of retiring that he may have difficulty in getting to sleep. In either of these cases, it is altogether proper and advisable to take a light lunch before retiring. A double purpose can be served by this lunch. In the first place, the taking of anything into the stomach that requires digestion tends to deplete the circulation from other organs (brain in this case) to the stomach. In the second place, the food may be so chosen as to exert a definite somnolent effect. Such foods are, celery, lettuce, onions, warm milk. It may not be convenient to get warm milk at midnight, but it would hardly be inconvenient to provide one's self with two or three graham crackers and a stalk of celery. These with a drink of water and a little brisk exercise before an open window ought so far to divert the circulation from the brain as to enable one to fall asleep quickly.

e. The Dietetic Control of the Kidneys and Skin.—The stimulation of excretion through the kidneys and skin may be an exceedingly important thing, particularly if one has just caught a cold and wishes to establish free excretion. The food which has a most clearly marked effect upon both kidneys and skin is the juice of the citrus fruits. These fruits, as they appear in our markets, are lemons, oranges and grape fruit. All of these fruits are in a high degree wholesome as an addition to the dietary. Lemon juice is far more wholesome than vinegar in salads. The juices of lemons and oranges make most refreshing and deliciously cooling drinks in summer, and on occasions where one wishes to get a strong stimulation of the kidneys and skin, he has only to drink large quantities of hot lemonade.

f. The Dietetic Method of Curing a Cold.—A whole quart of hot lemonade may be taken on retiring after one has caught cold. The effect in such a case would be to cause a free sweating and copious urination. Both the action of the kidneys and the skin would tend to carry away from the system the effete materials that have been retained as a result of the cold.

It is hardly necessary to add in this connection that care should be taken that during the sweating or immediately following it, the body should not be exposed to catch more cold. In this method of treating a cold, one should take a strong cathartic such as two or three teaspoonfuls of castor oil, and should remain in bed twenty-four hours. During this twenty-four hours no other food than a little light broth should be taken. This treatment usually completely breaks up a cold and one is able, in two or three days, to make good the loss of the twenty-four hours, during which time he was confined to his room.

This dietetic method of caring for an acute catarrhal cold is incomparably wiser and more economical than to drag around, hoping to "wear out the cold," only to be worn out by it.

2. BATHS.

a. The Bath for Cleanliness.—Little need be said regarding the bath for cleanliness except that it should be taken at least once in a week during the colder portion of the year and perhaps as frequently as once a day during that portion of the year when there is free perspiration.Where one is bathing for cleanliness he may well use soap and warm water over the whole surface of the body. If he takes this bath just before retiring, it is not necessary to take a cold shower or sponge at the end of the bath. If, however, one takes a warm soap bath in the morning the relaxing effect of the bath upon the skin makes it necessary to take a cold shower or a cold sponge after the warm bath in order to secure the tonic effect upon the skin and fortify one against catching cold.

During the hot weather when one may bathe daily for cleanliness he should guard against an excessive use of soap, as a daily soap bath may have a tendency to remove the oils from the skin so completely as to make the skin rough. With the daily bath for cleanliness it is possible that warm water and soap need not be used more frequently than once or twice a week and that a laving of the whole surface with cold water followed by a vigorous rub down with a coarse towel may serve the double purpose of insuring absolute cleanliness, and at the same time serving as a skin tonic.

In this connection the author would emphasize the importance of insuring absolute cleanliness of the sexual apparatus. In primeval conditions less attention was necessary as these organs were more or less exposed, but the present method of dress is such as to permit the accumulation of the skin secretions. While these may in part be removed by the friction against the clothing, it is advisable to wash the external genitals and all neighboring surfaces as a regular part of the daily toilet.

b. The Tonic Bath.—In warm weather when one takes a daily bath to insure cleanliness, at least five of these baths each week may be in cold water, sufficiently cold to secure the tonic effect as described above. In cold weather, when one takes not more than one or two warm soap baths a week, the cold tonic bath can be made to serve a most important purpose in the hygiene.

Some have followed the custom of immersing the body completely in a tub of cold water. This method of taking the cold bath is not to be recommended except for those who are in the most robust health, and in these cases, so vigorous a treatment is not necessary nor particularly beneficial. The author has seen many people who were injured by this method of taking the tonic bath.

There are two methods to be recommended: Those who have access to a cold shower may stand for a moment, and for a moment only, under the cold shower, then step at once upon a warm rug and rub the whole surface of the body vigorously with a dry crash towel until the whole surface of the body glows with the warmth of the reaction. If one does not have access to the cold shower, he may take a most effective tonic bath in his room, using cold water, the coldest obtainable, and a bath sponge, or even a wash cloth, dipping the sponge into the cold water, then pressing out enough of the water so that there will be no excess of water to run over the surface of the body from the sponge. Begin by sponging face, neck, shoulders, arms and chest, then wipe these parts dry, subject them to vigorous friction with the crash towel until the arms, shoulders and chest particularly glow with the warmth of the reaction. While the upper half of the body is receiving its bath the lower half may be kept covered, and conversely.

This tonic bath should be taken immediately upon arising in the morning, and as a part of the morning toilet.

If one takes such a tonic bath on arising, then dresses hurriedly and takes a brisk walk of fifteen or thirty minutes, the regime quickly brings his body into the most vigorous and robust state of health; unless there is something wrong with his digestion or his excretion, and even moderate derangements of these will be very likely to be corrected by the regime just suggested.

3. EXERCISE.

Incident to the above topic mention has been made of the brisk morning walk before breakfast. This has a most salutary tonic effect besides the influence that it exerts upon the bowel movements. Not the least important result of this morning exercise depends on the fact that the lungs are repeatedly and completely inflated with the pure out-of-door air. This naturally exerts a most valuable influence upon the development of the lungs in the youth or the maintenance of their vigor in middle age.

The increased heart action is also advantageous as it leads to hastened circulation through the muscles, glands and brain. This hurrying blood current not only carries nutriment to these organs, but carries away their accumulations of effete material to the excretory glands.

The student must be cautioned not to overdo this early morning exercise. The mile run, the mile row or any other strenuous exercise is strongly to be discouraged at this time of the day. If one overdoes morning exercise, he is likely to feel somewhat depleted and fatigued, throughout the remainder of the forenoon, and his ability to do a high grade of mental work is decreased rather than increased.

Besides the morning exercise, every person who wishes to live a vigorous physical life should have from one to two hours of heavier exercise during the latter part of the day or evening. This exercise may take any one of many forms. It may be golf, tennis, foot-ball, base-ball, cricket, rowing, lacrosse, basket-ball, cross country running, track or gymnasium work, etc., etc. The immediate results of this exercise should be largely to increase lung and heart action and to cause a sufficient fatigue of the muscular system so that rest is sought and may be followed by dreamless, recuperative sleep.

It might at first seem paradoxical that to build up strong muscles we must first fatigue them, but that seems to be Nature's plan. The only way to build up a strong physique is to use that physique and use it to its maximum capacity.

If one exercises thus freely and eats abstemiously he ought not to lay on fat. If he does lay on fat, he may know that he is eating more than he needs and he should make his diet more temperate. The youth of eighteen or nineteen who is tall and rather spare, and whose muscular system has not reached its full development would, of course, increase his weight incident to the growth of his muscular system. This increase in weight must not be confused with increase of weight through fat deposit. The latter should be avoided—the former should be encouraged.

Not by any means the least important thing accomplished by physical exercise is the association with his fellows incident to his exercise. The courage, nerve control, quick judgment, agility and strength required on the foot-ball field make no small part of the young man's equipment to fight the battles of life. The conditions of these games give frequent opportunities for the young man to cultivate the spirit of honesty and fair play—the spirit, without which, no man can reach his highest success in the real contests of life.

4. THE HYGIENIC REQUIREMENTS OF SLEEP.

The personal hygiene of sleep is by no means an unimportant topic, though it may be briefly treated.

The amount of sleep that each individual requires and should take can only be determined by the individual. Some seem to require ten hours, others eight, others six, while rarely individuals are found who seem to thrive on even so little as five hours of sleep out of twenty-four. The average requirement seems to be about eight hours. If one has by experience or experiment determined the amount of sleep which he requires, he should so plan his daily regime that he can secure that amount of sleep. While a brief departure from this regime may be without serious results, any prolonged departure from it will certainly bring its natural retribution. So, the young man having determined how much sleep he needs, should adopt a daily program that will provide for just that many hours in bed, and he should early establish the habit of going to sleep at once upon retiring, and of arising at once upon awakening. Dallying in bed has led many a young man to lapse into habits of thought and of action that are in a high degree deleterious, morally and physically.

So far as one may choose the equipment of his sleeping apartment, he should choose a hard bed and a cover as light as possible and yet be comfortable.

One should never retire with cold feet. A most effective way to warm the feet is to dip them for a moment in cold water and then rub them vigorously with a coarse towel until they glow with warmth. Furthermore, no more effective remedy for habitual cold feet could be devised than this nightly tonic bath.

One will add greatly to his comfort and decrease largely the danger of taking cold if he provides himself with a pair of warm bed room slippers, which should always be worn during one's excursions to the bath room, and during his tonic sponge bath.

As to posture in bed, the experience of men in general is, that the most comfortable posture and the most hygienic one is to lie upon the side. The right side is to be preferred to the left because in this position, the heart being on the upper side, is not embarrassed in its free movement by the superincumbent lung tissue. Furthermore, this position facilitates the passage of digesting foods from the stomach. To maintain comfortably this side position, requires that the knees be at least moderately drawn up. This posture when asleep is practically identical with that of nearly all higher animals, and is unquestionably the most hygienic one for man. No animal but man ever lies upon its back unless it is dead. Furthermore, the dorsal position puts tendons, nerves and muscles on a stretch, while the flexed lateral position puts these in a more or less relaxed position, which is most favorable to rest.

It goes without saying that sleeping rooms should always be thoroughly ventilated. The occupant should take care that he does not lie in a direct draught from a window or door, because it has been found by experience that one is less likely to catch cold if he sleeps out of doors than he is if he sleeps in a direct draught from a window or door. Just why this is has not been satisfactorily accounted for, but the fact remains. So if you must sleep in the house, secure perfect ventilation without direct draughts.

5. THE CONTROL OF THE THOUGHTS.

There is no more effective safeguard for the man who wishes to lead a continent life than the control of the thoughts. It goes without saying that the man who thinks about sexual matters, especially the one whose imagination runs wild upon all kinds of sexually stimulating images, is only inviting temptation to relax his continence. If he controls his thoughts during those times when he is less amenable to temptation, he is far more likely to be able to control his acts at those times when his physical condition makes him most amenable to temptation.

The most effective way to control the thoughts is so to plan one's work as to insure the complete occupation of the mind with affairs that are wholly independent of sexual experiences or considerations. One should set a mark for himself so high above his present position that he is compelled to put forth strenuous and unremitting efforts in order to accomplish his aim. The old saying that, "Satan finds work for idle hands to do" is all too true. Anyone may observe the influence of idleness or even the influence of a partially occupied program upon the habits of the youth and young man. Beard and Rockwell, in their valuable work on this subject say: "Go to work; develop your muscles and brain; resolve to become at least useful if not famous. The activity which will be necessary in carrying out these ambitions will divert the mind from imaginary evils, if they are imaginary, and will be one of the best means to cure the real ones."