Beauty through hygiene : common-sense ways to health for girls

Front matter

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Contents

CHAP. PAGE

I DEEP BREATHING - - - - 1 3

II EXERCISE FOR HEALTHY GIRLS - - 36

Preface

I AM pleased to endorse the health teachings of this excellent little book. The majority of girls — of women, indeed — are woefully ignorant of many things upon which their health depends. This book will give them valuable knowledge upon a number of essential points.

Dr. Walker has gathered her precepts from many and diverse sources, has modified and systematised them, and has clothed important scientific truths in simple language.

The book must be read, of course, with discretion. It does not aim at setting girls to devote their whole time to deep breathing, games, and exercises, and the consideration of their health, looks, and functions. It is intended to teach the general principles

governing these. The general principles

PREFACE once learned, the practice of health rules becomes an instinctive habit.

With regard to the athletic exercises, which are so well and fully described, let me observe in warning that we should be careful not to allow our muscles to expend too large a share of our nervous force. Each person is able to produce only a certain daily amount of nervous force. This has to be distributed among all our capabilities, and if we allow too much to the muscular system, the brain and the other qualities will be deprived.

Moreover, where the home or professional occupations necessitate much bodily activity, exercises and games must of course be greatly curtailed, or instead of benefiting they will merely still further fatigue. All muscular exertion, games, walking and set exercises, should, to be beneficial, stop short of fatigue, and while still in the stage of exhilaration. Otherwise they do harm by loading the

PREFACE blood with waste products, and leaving the organs too fagged to get rid of these. Each individual learns by experience her personal capacity for muscular effort. This she should not exceed. By habit and practice she may be able to convert herself into a mere muscular machine, but she can only do this at the expense of health and looks and qualities.

Therefore the admirable games and exercises here described must, in order to derive the greatest benefit from them, be practised with moderation, and should not be pushed to the point of fatigue.

Arabella Kenealy, L.R.C.P,

Chapter I

Effects of deep breathing — Vedanta Philosophy — Effects of sedentary life — Symptoms of sluggish circulation — Walking — Longevity — Week-end holiday — Summer vacation.

It is always more helpful to build up than to criticise, and in the arrangement of this book the constructive part is placed first. For the most part the later chapters deal with the correction of defects.

Of all constructive features of hygiene, one of the most important is the simple matter of breathing.

Would you like to hear how a pioneer teacher of physical culture gained her inspiration for this work ? I have heard her story from the lips of a close friend.

A school-mistress in a country village, she belonged to a “ consumptive ” family. She knew nothing of correct position or of deep breathing. Her back was weak, her lungs were weaker. She met with scorn suggestions from her family that she should sit up straight.

This young woman was under the constant care of a physician, who one day told her her case was hopeless ; he would take no more money from her, for he could give her no further help. She could live for only a short time at the best. Other physicians confirmed his opinion.

The verdict irritated and aroused her. She made up her mind not to die.

As she went to and from school every day, she was so weak that she could take but a few steps at a time without holding on to a railing for support. As she crawled along slowly, step by step, it came to her that deep breathing was her only resource. She made desperate efforts to straighten up and to take deep breaths.

In telling her story, she says no one knows the agony she sulfered in making use of those poor, neglected muscles and contracted lungs. But the whole force of her being was roused, and she persevered.

In two weeks there was a remarkable change. She could stand fairly straight, and her breathing was more nearly normal.

That was many years ago. And this woman, who had been given up to death by her physician, is now at the head of a large school for physical culture. She stands as a living example of the curative power of deep breathing.

Breath is indeed life.

You are probably weary of hearing so much about deep breathing. But have you ever faithfully tried it ? If you have, you will realise so keenly the wonderful benefits that come from the practice that you will feel, as we always do when we have found a treasure, that you must share it with someone else. You never will so feel until you have tried it faithfully enough to know what a wonderful aid it is to health and strength.

I have often felt at the end of a walk, during which I took deep breaths of fresh air into my lungs, that I could not go into the house. The effects of deep breathing upon the general feeling and well-being were so marked that it was as if I had been taking some tonic which I felt that I could not give up.

Fig. 1. — Improves respiration.

Deep breathing will start your blood dancing vigorously through your veins. This will make you warm, and you will be astonished to hear some sluggish companion complaining of the cold.

It will take practice to make you a devotee of deep breathing, but when you have become.

so to speak, addicted to the habit, you will never give it up, and you will wonder how you lived before. Deep breathing throws off a vast number of impurities, and it takes in life itself. It adds buoyancy to the spirits, and makes you feel you can overcome mountains of obstacles. Until you fry it, you will never know how much it will add to your beauty.

I have been interested for some time in collecting articles on this subject. These have been taken from various sources, professional and popular. It has astonished me, in looking over this collection of years, to find the immense amount of material that has been written on the subject.

One writer would have one object in view, another a different one. The lessons they teach are all so true, yet each one differs from the other, but at the same time all embrace the one essential truth — the great benefit to be derived from deep breathing.

A woman of many interests, a noted writer, and to a certain extent a student of the Vedanta Philosophy, says:

“ I combine the occult principle with deep breathing, night and morning, inhaling with

B the pure air all those beautiful qualities of love, health, wisdom, usefulness, and power for good, cheerfulness, and opulence — these seven covering the whole ground of my desires — filling the chest and abdomen fully. In exhaling I get rid of all the opposite qualities, which would do me an injury, such as prejudice, weakness, folly, poverty, etc. I rise on my toes while breathing in, inhaling slowly, desiring with all my concentrated power all good to come to me. I also declare myself for beauty and symmetry in everything physical, mental, and moral. My mind being in this attitude, I must acquire that which I reach out for.

“ In the same way I repel all that is unbeautiful in mind, heart, and spirit, as well as in body. In all the difierent postures which I take, either in the early morning or during the day, I carry out these same impressions, that I am inhaling the best and getting rid of the least desirable qualities.”

An interesting article which recently appeared in one of our medical journals speaks very clearly of the remarkable effects that the breathing of fresh air has upon the organism.

We all know that girls who leads sedentary lives, whatever their occupations may be,

Fig. 2. — Shoulder-raising for developing the lungs.

breathe poorly and shallowly. Respiration is partly suspended, owing to nervous preoccupation.

The result of this is a scanty supply of oxygen to the brain, and this condition gradually leads to neurasthenia. All who lead indoor lives belong to this class.

The girls who are devoted to society are almost invariably poor breathers. They become mentally excitable and physically weak.

An extreme emotion, such as anger or woiTy, affects the respiration; it becomes shallow, with consequent brain excitability, and weakened physical endurance. If you are depressed or nervously unbalanced, you may be certain that there is an insufficient and irregular supply of oxygen to the nerve centres.

In cases of extreme nervousness, where there is no organic trouble, the best remedy consists in two periods each day of brisk physical exercise, which will supply so much fresh air that the blood will become properly oxygenated. The energy that this oxygen supplies to the entire body finally brings quietness to the brain and a full return of power to the body. It promotes sleep and calms the nerve centres.

The dark circles under the eyes, with or

DEEP BKEATHING without puffiness, with which so many girls are troubled, indicate always a certain degree of passive congestion — that is, sluggishness of the circulation of the vessels of the brain. When these brain vessels are engorged, there can be no clear brain work.

Depression of various functions is sure to follow. For the condition of sluggishness seen in so many young girls, I know of nothing more valuable than the inhalation of pure air.

Walking

A recent writer on the means for the prolongation of life emphasises strongly the value of walking.

He describes it as the most natural form of exercise. It acts not only directly upon the heart, but by the action of the muscles of the legs more blood flows to them, and all the vessels carrying off the waste matter are thus made more active.

The organs and tissues are therefore better nourished.

The entire circulation is greatly increased by the act of walking as well as by the more powerful action of the heart.

All the abdominal organs share the improved state of circulation.

The muscles themselves receive an extra supply of nutrition, and this exercise is one of the most effective and simple ones for counteracting the natural tendency to decay. For wasting of the muscles is one of the first signs of old age, and is one of the main causes of the loss of weight in old people.

This writer goes on to say that the amount of walking necessary to maintain health varies widely in different persons and under different circumstances — from half an hour to two or even three hours a day.

Girls who have fair health will gain more benefit from gentle up-hill exercise than from walking down-hill or on level ground.

Bad weather should never prevent walking. The daily walk should take place in all kinds of weather, cold or warm, rainy or sunny ; almost everyone can become accustomed to all states of weather. In doing so, the tendency to rheumatism and catarrh from chills is either totally overcome or much diminished.

It is difficult for microbes to find a lodging place in those who are continually breathing fresh air. One of the first directions given to patients with commencing tuberculosis is to lead outdoor lives. Indeed, they are often advised to sleep in tents. This element of the treatment seems to bring more success in this disease than any other.

I remember being impressed by the simplicity of the treatment recommended for ansemia by one of our greatest masters of medicine: fresh air and sunshine, good food and iron.

From chronic catarrh, too, it is said that patients can “ walk away.” It has been observed by officers in the army that while on the march coughs and “ colds ” disappear, only to return after the soldiers take up life again in barracks.

An interesting explanation has been given of the old “ miracle ” of the King’s Touch for “ scrofula.” Although these patients were wretchedly fed and miserably dressed, they were often obliged to walk several hundred miles, and this is said to account for the cures. To be sure, the king got all the credit !

The great General Moltke, when asked by what means he had maintained his health and activity, replied : “ By great moderation in all things ; by regular outdoor exercise in all weathers, good and bad ; never a whole day at home.” He was at that time in his ninetieth year,

I cannot resist speaking a little further along the lines on which this brilliant author writes. He discusses the week-end holiday and the summer holiday, emphasising first the value of taking a day once a week for more prolonged exercise, according to the strength.

If you live in a town it would be especially beneficial to take this day in the country, where you will get purer air and change of scene.

If you are vigorous and too stout, the benefit of this long walk will be increased by taking only a very small quantity of food and fluid for the trip — a few biscuits, an apple or an orange.

On returning home you will generally find, on weighing yourself, that you have lost several pounds. This loss consists almost wholly of water, which has been passed off through the skin, the lungs, and the kidneys. In this way more waste matter is got rid of, and the slightly starved tissues are in condition to take up new material. You will generally regain within two or three days the weight you have lost.

Martin Luther’s motto was “ East’ ich so rost’ ich ” (If I rest I rust). Even without exercise, life in the open air increases the power of resistance.

One of the great advantages of this tramp in the country is exposure to the open air ; it strengthens the nervous system and the skin, the digestive system, and indeed the whole organisation. It makes you cheerful, it increases your resistance to changes of weather, and the tendency to chills and other morbid affections is decreased. Such power of resistance is one of the great factors of longevity.

To get the most out of your walk, see to it that your chest is high, the legs moving freely from the hips in a long, swinging step. The arms should hang easily, moving slightly, but not swinging. With head up, and inhaling long deep breaths, you are in the best possible condition for your tramp. A noted traveller is authority for the statement “that the accomplished pedestrian is the only independent traveller.” As to the summer holiday, it is even more beneficial than the week-end exercise. For the strong, it is well to take once or twice a year a walking or climbing trip of from three to four weeks, spending from two to three, or sometimes even four hours in walking and climbing every alternate day.

Such a trip absolutely renews one. Every organ of the body is benefited. The power for mental work is increased ; worry disappears. This same writer has observed that the hair of the head and beard, which was commencing to turn grey, resumed more or less the original colour after a climbing trip of this kind.

Probably the greatest factor in the benefit that comes from these trips is the deep inspirations which are necessary in walking and climbing. People who desire long life should make a practice of taking forced respiratory exercises.

Hill climbing is an exercise of endurance. Although it allows opportunity for great exertion, there is not the corresponding degree of fatigue. There is a rhythmical succession of exercise and rest in climbing.

This exercise is splendid for the heart and the lungs ; indeed, all the vital organs are stimulated to extra exertion.

Before you take a mountain trip, it is well to make some preparation for it. You can easily do this by walking up and down an inclined board, which a girl can arrange in the garden without trouble. Or you can walk up and down stairs, or up and down low hills.

It is better to begin gradually, and as you try steeper hills, take fewer and shorter steps. Try first a gentle ascent, then increase until you can climb a steep hill with little trouble. Do not make any sudden change from a slow to a rapid walk. Your training must all be done gradually.

The best time in the day for a mountain climb is the early morning; then you can spend the afternoon quietly. In walking up a hill the feet should be turned out, while in walking down they should be parallel or turned slightly inward. The exercise in climbing a hill is much greater than in the descent, when the exertion is borne chiefiy by certain of the knee muscles.

Climbing develops the thighs and calves. It is fine for obesity, for it brings about rapid changes of material in the body, the fat especially being consumed.

The skin and kidneys are stimulated to greater exertion, so that more waste material is thrown off.

The lungs, too, do harder work and take in more oxygen.

The heart pumps faster, and its muscles are strengthened. The general circulation is quickened and stimulated.

Appropriate clothing should be worn. A short skirt is very necessary. The dress should be loose and of light weight, and the bodice of flannel.

The shoes should be comfortable and easy, with thick soles and broad, low heels. If the climb is to be long and hard, spikes or nails in the heels would be of great assistance. An alpenstock will also be helpful.

Hill climbing should never be undertaken when the health is delicate or the lungs weak, without the special advice of a physician. It may be of the greatest benefit, but it needs expert supervision ; for there is danger in case of a weak heart of its being over- exerted to the point of exhaustion.

Great care should be exercised in regard to

DEEP BEEATHING food and drink taken on a climbing expedition. Water should be taken only in moderate quantities from time to time, and it should not be too cold. Be sure that it is pure. It may be made refreshing by the addition of a little lemon juice or vinegar. The food should be nourishing, and it is often convenient to take that which is concentrated in form.

It is not necessary to go to a gymnasium to get the best effects of exercise. Gymnasiums are excellent in their place, but you must spend some unnecessary energy to attend one. In the first place, you are obliged to go there ; and there is the trouble of changing your clothing. Again, many girls have no opportunity of attending a gymnasium.

But one thing we can all practise, which will benefit us, I feel certain, fully as much as a regular gymnastic course — that is, the systematic practice of deep breathing. Indeed, it is now claimed by some authorities on the subject that all the good effects of exercise may be obtained by deep breathing alone.

Suggestions for Breathing Exercises

Let me tell you exactly how to practise deep breathing.

Stand as relaxed as possible, arms banging at side, chest, neck, and head erect. Inhale slowly and deeply through the nose until the abdomen is distended. Continue to inhale until the breath is forced up into the apices of the lungs. You will note that the abdomen is now contracted, and the chest raised far above normal position.

Hold for a few seconds, letting the thought pass through the inside of the body ; now slowly exhale through the nose, lowering first the chest, and then contracting the abdomen again. Three minutes of such breathing night and morning will prepare you for the day’s work, physically, mentally, and spiritually.

The Hindu has a wonderful breathing exercise for quieting the nerves. It is called alternate breathing.

Place the thumb on the left nostril, closing it ; inhale slowly and deeply through the right nostril ; with the lungs full, close the right nostril, leaving the left open, and exhale through the left. Second, inhale through the left, the right being closed ; exhale through right, with the left closed.

In a few weeks a change will be noticeable. For the best results the breathing exercises should be practised with the eyes closed.

There is a very simple device which aids greatly in expanding the unused cells of the lungs. Inhale deeply through the nose, then expel the breath, slowly hissing it through the teeth. In this way the lips form a tiny aperture.

The same effect can be obtained by holding a child’s whistle in the lips, or an empty reel, allowing the breatli to pass out through the opening. The breath should pass out evenly, and necessarily will come slowly.

The object of this method of expelling the breath is to expand the little-used lung cells. The breath passes out 'so slowly that the volume of air which has been inhaled is virtually dammed back in the lungs, thus distending every tiny air cell.

Do not be weary of the subject of deep breathing, but give it a fair trial. Begin your practice on your next walk. Take a slow, steady breath till the chest is quite full. Do not strain yourself in any way, nor try to fill the lungs to their utmost capacity. Simply take a good full breath. You will help yourself very much if you hold your neck against the back of your collar. Your shoulders will take care of themselves.

Now exhale the breath slowly and quietly. When it is all out by this natural method, force out a little more, but do not carry this to the extreme. You will find that you will breathe more deeply at the next inhalation after this forced expiration. This is worth remembering.

No amount of forced inspiration will give you the power of taking in air like a forced expiration. Do not, however, allow your return inspiration to be taken quickly.

Take ten of these breaths, then breathe naturally for three or four minutes ; then repeat the ten breaths. If you feel any dizziness from this breathing, you will have probably taken it too vigorously.

The next time you are in the open air, breathe in this manner again. In a day or two increase the number taken by five. The total number of breaths for each day will thus increase rapidly.

You will also find that by stopping every now and then while in the house, and giving several minutes to deep breathing (being sure that the air is quite pure), you will be very much refreshed and more ready to resume your work, for your mind will be clearer.

After two weeks of this faithful practice you will be rewarded by better chest muscles ; your bust will be firmer and larger, and your whole body will be invigorated.

Deep breathing improves the brain circulation, and so affects the mind. It will frequently relieve a headache. It will fill out the flat chest. It sometimes decreases the size of the abdomen. It is an excellent factor in the cure of constipation or “ biliousness.” For those who have weak lungs there is no one remedy of greater value than deep breathing.

You can complete your work in deep breathing by exercising on your back. This is most conveniently taken on getting up in the morning and on going to bed at night. Clothing then forms no hindrance.

Lie flat on your back on a blanket placed upon the floor. Inhale and exhale vigorously but slowly, ten times. Then rest for half a minute.

Now as you inhale, raise the arms along the floor until they are extended straight above the head. Next, bring them back

c straight to the sides, expelling the breath at this time.

Rest a minute more, and then repeat the exercise ten times, raising the arms up into the air, dropping them on the floor above the head, as in the flrst position of extension. Inhale slowly with the movement. Exhale as you bring the arms back to resting position. Note the effect of this exercise on the chest.

A short period of practice in deep breathing will so expand the muscles over the diaphragm that you will never again allow yourself to sit or stand in any but an erect position. You will hunger for the effects of oxygen.

Deep breathing does more than any other form of exercise for circulation, for respiration, and for digestion.

Another useful movement is swinging the arms round the shoulder joint.

Of course, if there is any reason why the erect position is not convenient, the respiratory movements can be made by themselves in the horizontal or sitting position.

If you sit a great deal, and lead a sedentary life, thus not having the opportunity for the ordinary methods of exercise, they will be especially valuable to you. An excellent time for practising them is just after your morning bath, when you have slipped on your flannels.

Remember that I am now talking to healthy girls. If there is any organic trouble, in this matter, as in all others, you should first seek the advice of a physician.

Chapter II Exekcise For Healthy Girls

Morning routine, breathing, bath, exercises — Exercises for two girls together.

When you wake, first get rid of all the residue of poisonous gases left in the unused corners of the lungs during the night. Of course, the air in your room will be pure, because it will have been well ventilated all night long. But the lungs need their bath at the beginning of the day.

Lie flat on your back, legs straight, feet uncrossed and arms relaxed. Take slow, full breaths for three minutes.

Follow this by a thorough kneading of the abdomen, in order to stimulate the circulation of the intestines.

Now you are ready for your morning bath. After it, polish your skin with a Turkish towel as the shoeblack polishes his shoe.

Slip on a kimona and take your morning run. This doesn’t mean that you must shake the house or run round the room, for you can run in one spot.

Spring lightly from the ball of the right foot to the ball of the left, throwing the feet back as in ordinary running. Accelerate the speed of this alternate motion. Begin with twenty-five steps, increasing each day until you reach a hundred without fatigue.

After your run, dress loosely and take your second lung bath. Use common sense, and do not get chilled. Do not allow yourself to feel hurried in this part of your exercise, and breakfast will taste all the better for it.

During the day practise some good exercises to keep every part of the body in condition. Try to make part of some hour convenient each day ; persevere and do not give them up, unless fatigued or unwell.

There is a wide choice in the exercises you may take, but a few suggestions may be helpful.

Take good standing position, and then a position exercise ; arms overhead, stretch upward in a long, elastic movement, then stretch arms out at the sides and down, at the same time reaching up and back strongly with the crown of the head. The chest will come up and the shoulders go down to proper position if this is done correctly.

Fig. 3. — Exercise for a graceful carriage.

Follow by a poising exercise for a graceful carriage. A good one is to raise and lower the weight slowly and rhythmically on the toes ; this will develop the calf of the leg, as well as the muscles of the back which keep the trunk and head erect. It will also make the ankle flexible, bring the body into poise, and quiet the nerves. Practise this with the eyes fixed on some point straight ahead ; balance on one foot, and then on the other.

Now strengthen the spine and increase circulation by the following : Stretch the arms high overhead, bend gently forward and backward, breathing slowly through the nose.

Lengthen your waist by stretching the arms overhead, then bending to the floor, keeping the knees straight. The officers of the Austrian army, who are famous for their tapering waists, are said to do this exercise faithfully, repeating it many times each morning.

Increase the number of times gradually from day to day. If you cannot touch the floor with the knees straight, precede the exercise by this one :

Sit on the floor, legs outstretched, spine and head erect, arms straight at the sides, resting hands on the floor, fingers pointing backward. Then without moving the body, lift first one foot, and then the other, several inches from the floor in alternate motion. This is a splendid exercise for keeping the spine and shoulders straight.

Now it is time to relax. Lie flat on the floor, taking the position which you assumed on the bed, legs and arms outstretched. Inhale deeply and slowly, and as the breath

Fia. 4. — Exercise for hip-joints.

is expelled, let every muscle and nerve relax to its utmost, until you feel every part heavy upon the floor.