Health and BodyBuilding.
(By Physical Culturist),., Of late years people have been losing health in the beneficial effect of medicine and drug's in the treatment of isickness and disease. They are beginning to realise that greater, and more permanent benefits are to be derived from natural curative methods and agencies. The following notes are written with a view of giving prominence to some of the new ideas and principles which are now being successfully employed by advanced medical men and others in promoting health, vigour, and vitality. In order to save space my objections will be made as comprehensive and brief as possible. Hot me first refer to the value of pure air, which is one of the greatest essentials for securing or maintain-' ing good health. To strengthen the body and purify the blood wo must supply the lungs with large quantities of oxygen. Here then comes in the importance of acquiring the habit of deep breathing, which strengthens the lungs, vitalises the blood, and tones up the system. There arc few persons who breathe properly. A large number have contracted the had habit of breathing through the mouth instead of through the nose. This is particularly noticeable during sleep, as is shown by the common practice of snoring. Parents .should endeavour to correct this bad habit, which is so injurious to the health of their children. In order to acqiiire the natural method of deep breathing the followingexercise should be studied, and practised continuously : Place your hands upon the stomach, draw in as much air as possible through the- nose, at the same time pressing out the walls of the stomach ; now draw the stomach in, taking in more air as you raise the chest ;now exhale through the mouth. Not only should every effort bo made to secure a proper supply of pure air during the day, but also at night, particularly in sleeping apartments. How many arc there who sleep with closed windows, being content, as it were, "to stew in their own juice," and breathe a poitsonous atmosphere made worse by a kerosene heater. No wonder they wake up tired and unrefreshed. Het these unthinking individuals try sleeping with the window wide open and they will be astonished how much better they feel on getting up in the morning. There is not the slightest danger of catching cold so long as the body is kept well covered. As so many people are troubled with indigestion and constipation, the following exercises, if regularly practised, will be found an absolute cure for these common complaints : 1. Take a deep breath, drawing it well in and down into the stomach,
then, as you hold your breath (do not hold it too long), move the stomach vigorously in and out.
2. Stretch the hands and arms straight above the head ; now bend down, keeping the knees as stiff as possible, until the fingers touch the toes. Raise the arms straight above the head, taking in a deep breath while so doing, then close the fists, bringing the arms rigidly down until the fists are on a level with the shoulders. At the same time bend the head and upper the head and upper part of the body as far back as possible. Straighten the body and exhale. Do this exercise 10 times.
3. Lie flat on the floor on your back ; stretch the arms out at the back of the head ; now, keeping the body still and legs rigid, raise the legs slowly, until they axe straight up ; then lower them gradually, but do not let them touch the floor. Do this exercise 10 times.
Thesis exercises strengthen the stomach muscles. In connection with the above exercises the following rules as to diet should be faithfully adhered to. Never eat fried meat, but grill it. Fried food is most indigestible. According to an eminent specialist., the frying pan has made more people miserable than alcohol. Both congest the liver, but of the two the first named is the greatest sinner. Avoid fresh bread, pastry, cheese, and cakes. Milk is a food, and should be sipped so as to be mixed with salivia before entering the stomach. Eat very sparingly of sugar, sweets and jams. Cane sugar produces irritation and catarrh of the stomach and intestines ; also causes fermentation and flatulence. Free fats, such as butter, lard, etc., produce satiety, and lessen the production of the gastric juice, thushindering gastric digestion. The free use of fatty foods also clogs the liver and produces biliousness’. Eat plenty of fruit, particularly apples and acid fruits. Fruit and vegetables should not be taken at the same meal. Always eat fruit at the end of the meal and by itself, without any liquid, milk, biscuits, or other food. Avoid taking milk and vegetables, also milk and fruits at the same meal. Do not sleep after meals, because the activity of the digestive organs is decreased during sleep. Nature inintends every organ and muscle to rest during sleep. Drink (sipping)' two large tpmblers of hot or cold Water before going to bed at night, and another two half an hour, at least, before breakfast. Breathing is the vital force of life. Correct breathing and largo lungs are the foundations of health. To have weak lungs means weakness and disease. Fresh air is a food. A sick man is no more use than a dead one, ami he takes up more room. The inhabitants of this country take an interest in the rearing of the offspring of every animal except themselves.—Herbert Spencer.
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Health and Body-Building., Southern Cross, Volume 14, Issue 47, 19 January 1907
Health and Body-Building. Southern Cross, Volume 14, Issue 47, 19 January 1907
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