C7- 
Ghe 
^Basis of 
health 
Philip Rice, M.D ^asis of 
health 
'Ey 
.^hilip Rice, M. D. Copyright, 1924 
By 
PHILIP RICE, M.D. TABLE OF CONTENTS 
Preface Page 
Chapter I-Race deterioration. Statement of 
the medical profession. Report of the Sur- 
geon General of the Army. Results of 
5,000 examinations. Statement of a life in- 
surance actuary. Basis of harmonious func- 
tions. Principles and laws govern vital 
processes. Causes of past failures 13 
Chapter II-Morphology defined. A demand 
of Science. Definite propositions on which 
to build. Structural defects found in all 
organized beings. Standard of normal pro- 
portions 24 
Chapter III-Truth of the propositions illus- 
trated. Essentials of health. Things to be 
observed when making the measurements. 
Influence of bad hygiene, diet, etc. Struc- 
ture of organs and their functions when 
chest is large. Predispositions to disease. 
When small. Effect on the process of blood 
building 38 
Chapter IV-Organs in upper region of ab- 
domen. Relative size at birth. The long 
tubular abdomen and its organs. Excessive 
development; character of function, habits 
and disposition to disease. Small lower ab- 
domen; its meaning when selecting a diet. 
Constipation and its causes. Defective de- 
velopment of the intestines and the cause... 52 
Chapter V-The nervous system; its distribu- 
tion and function. Irregular development. 
4 Page 
Classification of individuals. How relative 
development is determined. Excessive de- 
velopment and function. Imbalance in struc- 
ture and function the cause of mental and 
moral defectives. Primitive types. Deficient 
development and function. The spinal length 
and its meaning 64 
Chapter VI-Analysis of cases. Case I-Con- 
ditions predisposing to inflammatory dis- 
eases. Case II-Conditions causing low 
grade functions, general torpor, frequent 
acute illness. Case III-Mental and physical 
sub-normality, heart affliction, constipation, 
and chronic ailments. Case IV-Severe 
chronic illness, with dropsy, etc. Case V- 
Pulmonary and articular tuberculosis. Case 
VI-Pulmonary tuberculosis 78 
Chapter VII-Diet and its importance in body 
building. Oxygen essential for proper diges- 
tion. The individual equation in selecting 
a diet. Carniverous and herbiverous types 
of humans. Classification of foods. Diges- 
tion of animal and vegetable proteids. The 
vitamines, their classification and source. 
Processed foods 94 
Chapter VIII-Diet continued. The three de- 
termining factors in selecting a diet. The 
diet for the infant. For the growing child. 
The mineral salts; animal proteids; vege- 
tables and their juices. Intestinal develop- 
ment and a vegetarian diet. Excessive de- 
velopment and a rich proteid diet, or carbo- 
hydrate diet. Indoor occupation and a heavy 
diet. Foods as nerve builders, muscle build- 
ers and bone builders. General suggestions 
for menus 107 
5 Chapter IX-Exercises. Multiplicity of theories. 
Subject made ultra-scientific. Normal breath- 
ing a simple act. Lungs are bellows. Move- 
ment of chest walls during respiration. 
Diaphragmatic or abdominal breathing. Its 
effect on digestion and circulation. Supple- 
mentary exercises. Bodily movements in 
rythm with respiratory movements. Slow 
movements essential for best results. Spe- 
cific movements. Interrupted or "sniffing" 
breathing. Running as a lung developer. 
Age, constitution and occupation as deter- 
mining factors in selecting exercises. Un- 
derstanding of general principles more 
needful than set rules 123 
6 PREFACE 
This little book is put out with a great 
deal of diffidence, knowing its shortcom- 
ings. The reason which leads me to per- 
mit its publication at this time is the 
insistent demand for something in print on 
the part of those who have heard me 
speak before women's clubs, parent-teach- 
ers' organizations and similar organiza- 
tions on the subject of child development. 
The method of approach to this all im- 
portant subject, departing as it does from 
the usual or orthodox methods, it is real- 
ized, calls for a more complete and 
scientific presentation. It is hoped most 
sincerely that in time the publication of 
such a work will be made possible. 
The aim in these few chapters has been 
to bring to parents and teachers in partic- 
ular, in a brief and concise form, some 
conception of the principles that underlie 
the Science of Health and that are involved 
in the process of unfoldment of the grow- 
ing child. 
Viewed from the standpoint of physical 
8 Preface 
structure, through which alone function is 
made possible, it becomes clear that men- 
tal, moral and physical defects are pri- 
marily the result of imperfect unfoldment 
and development of the growing child. In 
other words we discover that we in reality 
grow into our defects and diseases. 
Approaching the problem of health and 
efficiency from this standpoint means that 
we approach it from the positive rather 
than from the negative side. We make 
health the fundamental thing and disease 
that which is incidental. 
What is presented in these few pages 
will, it is hoped, be recognized as being 
but the first step toward a great science. 
No attempt is made at completeness in the 
treatment of any topic considered. Com- 
pleteness is at present impossible, since the 
Science of Human Morphology is still in 
its infancy, especially as it applies to the 
problems of a childhood development. 
All that has so far been achieved in the 
development of a science must be placed to 
9 The Basis of Health 
the credit of the late Prof. Achille De 
Giovanni of the University of Padua, 
Italy. To him great credit and honor is 
due for his notable contribution to the sci- 
ence of human welfare. Whatsoever is 
contained in these pages that has any merit 
is the result of his work. No claim to 
originality is made for any of the ideas, 
for method of study, the method of exam- 
ination, or for the measurements herein 
presented. 
Nothing has been attempted in this little 
book other than to put in simplified form 
some of the knowledge we at the present 
time have of the Science of Human 
Morphology and its relation to the prob- 
lem of child development and to make this 
more helpful to troubled parents and 
teachers. The principles of the Science 
herein enunciated have time and again 
been proved absolutely true and of great 
practical value. 
PHILIP RICE. 
New York City, 
1924. 
10 Childhood is the most important stage 
of the total development of man and of 
humanity. (Froebel) 
I am firmly convinced that all the 
phenomena of the child-world, those 
which delight us as well as those which 
grieve us, depend on fixed laws as definite 
as those of the cosmos, the planetary sys- 
tem, and the operations of nature; and it 
is therefore possible to discover them and 
examine them. When once we have 
assimilated these laws, we shall be able 
powerfully to counteract any retrograde 
and faulty tendencies in children, and to 
encourage, at the same time, all that is 
good and virtuous. 
From (The Letters of Froebel) 
12 CHAPTER I 
The Need For A Better System 
Of Health 
Theodore roosevelt cnce 
said, "Our national health is our 
greatest asset. To prevent any 
possible deterioration of the American 
stock should be a national ambition." 
There are many reasons for believing 
that our stock has already begun to de- 
teriorate. The evidence pointing to race 
decay is very strong indeed. It is quite 
safe to say that of the many problems 
with which we are confronted none gives 
reason for greater uneasiness and concern 
than that pertaining to the physical status 
of our people. 
The statement of the medical profession 
that though 80 per cent of all children 
are normal at birth only 20 per cent reach 
a normal maturity clearly indicates that 
something is seriously wrong. These 
figures constitute a humiliating confession 
13 The Basis of Health 
of the inefficiency of our ideas and 
methods. If it is true that the merit of a 
method is judged by its results, and if 
with our present methods of child develop- 
ment we quadruple the number of defec- 
tives that come into the world, there 
certainly is not much that can be said in 
their defense. 
The general truth of this statement of 
the medical profession is supported by the 
report of the Surgeon General of the 
United States Army in which he presents 
the results of the physical examination of 
the drafted men in 1917. In this report 
he shows that of the 3,764,000 men who 
had been examined prior to December 15, 
1917, only 2,700,000 were physically fit to 
entrain for service. 550,000 were re- 
jected as unfit for service during the first 
examination, and a large per cent of an- 
other half million were rejected on re- 
examination. In short, 21 out of every 
100 were rejected as totally unfit for 
service. 
But this is not all: Of those accepted 
14 The Need For a Better System of Health 
42 per cent were found with defects of 
sufficient gravity to require their being 
noted on the records. And we are fur- 
ther told that if the examinations had not 
of necessity been so hurriedly made in all 
probability a greater number of defectives 
would have been found. 
Were this a record of examinations of 
men past middle life, we should be less 
surprised. But as they were young men 
at an age when we find the health and 
vigor at their highest, this record is noth- 
ing less than astounding. 
But other examinations have been 
made which show how serious is the health 
situation. For instance: The results of 
5,000 examinations made of supposed 
healthy persons by a certain organization 
showed that not one was absolutely sound 
and fit to be put in Class I. Only 5, or 
one-tenth of 1 per cent were physically fit 
to be put in Class II; 16 per cent had to 
be put in Class III; 25 per cent in Class 
IV; while 51 per cent went into Class V, 
and 8 per cent into Class VI. 
15 The Basis of Health 
Moreover, we are told by no less an 
authority than the actuary of the Equita- 
ble Life Assurance Society, that not only 
was the mortality rate among those past 
middle age not decreasing, but on the con- 
trary that it was increasing at an alarming 
rate. He points to the fact that the 
mortality from heart and bloodvessel dis- 
ease has increased 27 per cent since 1900, 
and from diseases of the kidneys 15 per 
cent. 
These appalling conditions mean noth- 
ing if not that our ideas concerning child 
development and our conceptions of health 
are faulty and in all probability in a large 
measure entirely wrong. It is not reason- 
able to think that methods grounded on a 
clear and full understanding of the prob- 
lem could or would prove so worthless 
as those employed thus far have. 
What the present conditions make very 
clear, is that the supreme task before us, 
the task that should engage our earnest 
attention, is to seek to understand the laws 
of growth, that we may be able to main- 
16 The Need For a Better System of Health 
tain the child in perfect adjustment of all 
the organs, and in perfect equilibrium 
with the external environment during the 
process of growth. It is during these 
years that the foundation is laid for 
health. The individual grows either a 
balanced and vigorous body or else one 
that is marked by excesses and defects in 
growth and characterized by functions 
that are discordant and that predispose to 
disease. 
Harmonious functions cannot reason- 
ably be expected from an organism that is 
not harmoniously constructed; and to be 
able to construct a normal body requires 
a knowledge of the laws of growth. 
Without this knowledge intelligent control 
and direction of the forces of life is im- 
possible. Moreover, it is entirely impos- 
sible to know whether or not the process 
of unfoldment is proceeding normally. 
Without this knowledge a normal maturity 
is wholly a matter of chance. 
Children have a right to expect, nay, 
demand the best of their elders; this fact 
17 The Basis of Health 
we all recognize. That their elders are 
giving prodigally of their time, money 
and energy, is attested by the many in- 
stitutions and organizations which are 
being maintained in the interest of the 
child; never have there been so many. 
We are ready to deal generously with the 
child; ready to exhaust our last resource, 
and because love of the child is the 
supreme emotion of the human race. 
Nothing so moves to tenderness the nor- 
mal man and woman as does the appeal 
of the child. Its very helplessness inspires 
the tenderest emotions. Hence we are 
eager to do better for the child than we 
are at present able to do. 
Now, what we must realize at the 
beginning of our task of gaining a better 
understanding and formulating better 
methods is, that the structural and func- 
tional phenomena of the human organism 
are determined by fixed principles and 
governed by fixed laws as certainly and in 
as great detail as are the movements of 
the heavenly bodies. In neither does 
18 The Need For a Better System of Health 
chance play any part. The significance of 
this must be grasped; and once it is our 
ideas and methods will assume a more 
rational character, our achievements will 
be more creditable and our confidence in 
the future more hopeful and cheerful. 
Before we set out on our task it will 
be well to briefly refer to the ideas and 
methods now generally held and employed, 
and try and discover wherein they are 
wrong, or at least inadequate. 
First of all we find that we are seriously 
handicapped in not having a language of 
health. Every concept of health can only 
be expressed in terms of disease, every 
normal in terms of the abnormal. 
Therefore, we are forced to approach 
the normal-health-from the negative 
standpoint. The absence of signs and 
symptoms of disease we are forced to 
assume to be health, and the residium 
after symptoms have been removed, we 
likewise take to be a state of health. 
19 The Basis of Health 
For example, a child that is free from 
large tonsils, adenoids, bad teeth, large 
glands or other obvious physical defects 
is pronounced healthy. The fact that he 
may be carrying over from one stage of 
development to another structural charac- 
teristics which he should have out-grown, 
seldom or never enters into the conside- 
ration unless accompanying them there are 
well marked signs of disease. 
The same is true when a person makes 
application for a life insurance policy. 
Before a policy is issued he must undergo 
a physical examination. As in the case of 
the child, if he is free from obvious disease 
he is considered a good risk and is given 
a policy. The fact that he may be struc- 
turally quite far from normal and in 
consequence have strong predispositions to 
disease which may lead to severe acute 
disease and possibly early death does not 
enter into the consideration. 
Now this is all because we have no 
formulated and recognized standard of the 
normal and, hence, no basic and positive 
20 The Need For a Better System of Health 
idea of health. Lacking a language of 
health we are unable to think in terms of 
health. This is the most serious defect in 
our present ideas and methods concerning 
child development as well as in the treat- 
ment of the sick. 
The second serious flaw is in a large 
measure an outgrowth of the first. Seeing 
the whole problem from the standpoint of 
disease, we have come to look for all cause 
of disease on the outside of the body, in 
the external world. We are constantly 
endeavoring to determine the power of 
external things to disturb the harmony of 
the functions. The influence of these, we 
seem to think, gets into the body and de- 
ranges the functions much after the man- 
ner of a burglar who gets into a house and 
deranges the orderly processes of the 
household. Hence the over-emphasis on 
externals. 
We are much more concerned about the 
kind of shoes that are put on the baby's 
feet and the way his clothes are put on 
than we are about the fact that the relative 
21 The Basis of Health 
growth between his lungs and his liver, or 
between some other organs, is not being 
modified in a normal way with the passing 
of the months, even years, or that in some 
other way the process of unfoldment is 
not going on in a normal manner. But 
unfortunately as we have a one-sided view 
of the problem, we have no knowledge of 
such matters. 
The fact that the influence of a given 
environment or set of circumstances which 
make one person sick often restore another 
to health and vigor, or may have no effect 
whatever, ought to show us that the power 
of external influences to disturb the har- 
monious play of the functions is condi- 
tional. That is to say, before they can 
affect the functions there must first be a 
certain degree of receptivity or suscepti- 
bility, otherwise they can have no effect. 
And, finally, we have made the problem 
of health unnecessarily difficult. We have 
been intrigued by the complex and intri- 
cate. We seem to think that because the 
22 The Need For a Better System of Health 
human body is so wonderful in its struc- 
ture, its functions must of necessity be 
shrouded in mystery or veiled in the occult. 
This belief, or habit of mind, has led us 
steadfastly to refuse to take into consider- 
ation evidence of the utmost importance, 
to reject, often with disdain, the most 
obvious and fundamental facts. 
To sum up the most glaring defects in 
a word: We have concerned ourselves 
with the study of disease, we have sought 
for its cause outside the body, and we have 
insisted on the problem being very diffi- 
cult. Three conditions which have made 
clear thinking and clear understanding and 
sound methods quite impossible. 
23 CHAPTER II 
Morphological Principles 
THE study of the form and struc- 
ture, that is, the study of the com- 
position of the constitution of an 
organism is known as the Science of Mor- 
phology. Morphology is a branch of the 
Science of Biology, the study of life, or the 
processes of living beings. Its subject 
matter consists of the facts pertaining to 
the development, correlation and function 
of the organs and systems that compose 
the body. As the term morphology will 
be frequently used hereafter it will be well 
at the outset to get a clear understanding 
of its meaning. 
Concerned as we are in the present 
inquiry with the problem of the human 
body, only those facts which present 
themselves in the concrete individual, and 
the method by which they may be deter- 
mined and understood, shall engage our 
attention. The problem of how the 
human organism has come to be what it 
is, though very interesting and very im- 
24 Morphological Principles 
portant as a study, is beyond the scope of 
our present purpose. 
In building any science the first demand 
which must be met is that of clearly con- 
ceived and well formulated propositions 
on which to build. These must be the 
foundation of the structure, as well as our 
guide in our investigations. And natur- 
ally the simpler and more nearly axiomatic 
these are the better. 
When propositions are in themselves 
complex there is always danger of being 
led into by-paths and thus away from the 
main theme. The Science of Geometry is 
a beautiful illustration of the happy re- 
sults which are achieved from following 
such a plan. Beginning as it does with 
the simplest proposition namely, "A 
straight line is the shortest distance be- 
tween two points" and proceeding logical- 
ly step by step, we have as a final product 
one of the greatest if not the greatest of 
all sciences. 
Following this plan in a study of the 
25 The Basis of Health 
physical development and function of the 
problem of health, the simplest proposition 
which can be laid down is, Organization 
Is Essential To Function. This is as 
clearly axiomatic as that a straight line is 
the shortest distance between two points. 
It is obviously true and, therefore, requires 
no explanation. Indeed, no amount of 
explaining could make it any clearer. The 
simplest minded person knows that if he 
had no physical body he could have no 
physical functions. 
From this it naturally follows that the 
character of the organization determines 
the character of the functions. In other 
words, what the organism is determines 
what it has capacity for doing. Function, 
let it be remembered is nothing else than 
the active vital expression of living sub- 
stance. 
Admitting that function creates an 
organ-feeling the need of an organ, by 
constant repetition of certain acts, the 
living substance finally succeeds in con- 
26 Morphological Principles 
structing it-yet the fact remains that once 
an organ has been constructed the charac- 
ter and scope of its functions are exactly 
what the organ is by the nature of its 
constitution enabled to express. The 
function of respiration, for example, is 
made possible by the character of the 
structure of the lungs. Beyond the power 
to exchange gases the lungs have no other 
function. Just so the character and degree 
of function of every organ and tissue are 
prescribed by the character of the struc- 
ture. 
But quality and quantity of develop- 
ment of an organ are not the only factors 
which determine or influence function. 
Since independent existence and function 
of an organ is impossible, that is, since 
the organism functions as a unit, a definite 
relation or balance must exist between all 
the organs and systems in the body in 
order to have a balance of the functions. 
A hit-and-miss arrangement will not an- 
swer. One organ cannot be abnormally 
large and another abnormally small and 
27 The Basis of Health 
harmonious functions be produced. "The 
excess and defect of development of the 
organs which compose the body, and of 
the tissues which compose the organs, are 
the fundamental factors which give rise to 
different constitutions of the organism and 
of its parts." (DeGiovanni) 
However, owing to the power which the 
organism has to adapt itself to imperfec- 
tions in structure, since one organ com- 
pensates for deficiencies in another, im- 
perfections in function may not for some 
time be discerned. But as every compen- 
satory effort is abnormal effort, being 
above the normal, unhappy results will 
sooner or later be produced. 
Though we all have lungs, heart, liver, 
stomach, bone, muscles, etc., we do not 
have these equally developed or identi- 
cally correlated. No two persons are 
alike in constitution, in function or in their 
power to react to any given set of condi- 
tions. Variety is the law of organized 
beings. From which we are led to see 
28 Morphological Principles 
that before we can reach any conclusion 
relative to the character of the functions, 
their peculiarities of expression, their dif- 
ferences in different types of individuals, 
we must first have a knowledge of the 
character of the structure of the various 
organs and systems and finally of the body 
as a whole. 
The next proposition which suggests 
itself, and must be steadily kept in mind 
is, that vigor of function of an organ is 
in relation to degree of development. 
That is to say, other things being equal, 
a large organ has more vigorous functions 
than a small one. The reason for this is 
that the larger organ attracts and expels 
the blood in greater quantity than the 
small one, hence it has a more active 
metabolism (tissue change), better nutri- 
tion and, therefore, greater strength. This 
means greater resistance, and fewer 
predispositions and susceptibilities to 
disease. 
Finally, the character of the reactions, 
-abnormal functions or symptoms of 
29 The Basis of Health 
disease, are in relation to the vigor of the 
normal functions. In other words, large 
organs having vigorous functions will, 
when disturbed, have correspondingly 
strong reactions or symptoms of disease. 
Obviously, an organ that is poorly 
developed and that has weak functions 
habitually, is not likely suddenly to pos- 
sess great vigor and produce strong 
reactions. 
A person, for example, who has poorly 
developed lungs, heart and arteries, and a 
poor circulation will never be able to pro- 
duce the high temperature and other 
symptoms which a large chested and full- 
blooded person will produce in an acute 
inflammatory process,-pneumonia, pleur- 
isy and the like. His low vitality will 
not enable him to do so. Such deficiencies 
in structure produce low grade symptoms, 
sluggish processes, processes that usually 
very early in the disease assume a chronic 
character. 
It is perfectly true that a small and 
weak organ may suffer great pain, but let 
30 Morphological Principles 
it be remembered that pain is a matter of 
nerves in an organ and not one of develop- 
ment of the organ. 
These several propositions are mani- 
festly true. They may easily be elabor- 
ated, but they cannot be refuted. Could 
they be refuted we should not have left a 
single physiological principle on which we 
could depend. Indeed, the entire Science 
of Biology would be reduced to chaos. 
They, if carefully studied, make clear 
that the cause of the special functions of 
every individual, normal and abnormal, 
resides in the special morphology or 
structure or constitution; and that to un- 
derstand the functions and their special 
tendencies, one must first be acquainted 
with the characteristics of the morphology. 
We must, in other words, first know what 
the organism is like before we can form 
any conclusions as to what it does or is 
capable of doing. 
Now structural defects of some degree 
are found in every one. Few have come 
31 The Basis of Health 
into the world without some hereditary 
defect, and fewer still have had the bene- 
fit of an environment whose influences 
were so perfect as to permit of a flawless 
process of unfoldment. Adaptation to 
one set of influences causes in one person 
over-activity in certain organs with con- 
sequent over-development, while in an- 
other an entirely different set of influences 
causes over-activity and produces over- 
development in other organs. 
The forces which lie behind the 
processes of growth and which result in 
differences in organization and the creation 
of different types, with different functions, 
predispositions and susceptibilities are 
found in the nourishment taken and in the 
environment which surrounds the child. 
Were this fact better understood, the 
problem od health and human efficiency 
would be much simpler than it is. We 
should then really understand which are 
real and fundamental causes of disease 
and which incidental causes. 
32 Morphological Principles 
And what is of greater importance is, 
that as we should then be able to control 
and direct the processes of the growing 
child intelligently, we should in the most 
effective way prevent many of the dis- 
eases which afflict adult age-not to men- 
tion the profound influence we should have 
upon the development of the race. 
The question which now presents itself 
is: By what standard can we judge the 
degree of development of an organ; that 
is, how and when can we say that it is 
normal, excessive or deficient in develop- 
ment? 
First, we must understand that the con- 
tour and proportions of the body are de- 
termined by the development of its or- 
gans; hence contour and proportions are 
an index of degree of development. A 
large chest presupposes large lungs and 
heart, these being the principal organs in 
the thoracic cavity. A large abdomen- 
not large because of an abundance of fat- 
presupposes large digestive organs, stom- 
33 The Basis of Health 
ach, liver spleen, pancreas, intestines, etc. 
Large organs cannot be put into small cav- 
ities nor are small organs put into large 
cavities. 
Hence we are justified in assuming that 
accurate measurements, taken of the ex- 
terior of the body, will furnish us with 
reliable data, data pertaining to the abso- 
lute and relative development of the or- 
gans and their correlations. From these 
we are enabled to draw practical conclu- 
sions concerning the character of the 
structure and of the functions of the body. 
The standard of measurements form- 
ulated by Prof. De Giovanni, to whose 
splendid achievements reference has been 
made in the preface, has thus far proved 
absolutely reliable and exceedingly practi- 
cal. This standard, let it be said, was not 
formulated until 40 years of the most 
arduous effort had been made to arrive at 
accuracy as well as to have one that was 
practical. 
During this period many thousands of 
34 A-A-Height. 
B-B-B i-1 a t e r a 1 reach; 
equals the stature. 
C-Tapeline firmly around 
chest, the chest at rest; 
equals one-half the 
stature. 
D-D-Length of sternum, 
or breast bone, not in- 
cluding the tip between 
ribs; equals one-tenth 
the stature. 
D-E-Length of upper ab- 
domen; equals one-tenth 
the stature. 
E-F-Length of lower ab- 
domen; equals one-tenth 
the stature. 
G-G-Width of hips; equals 
four-fifths of abdomen- 
D-F. 
Height, reach, width of 
hips and length of spine 
taken while standing. 
Length of sternum, 
upper abdomen and 
lower abdomen taken 
while lying on a table or 
firm mattress. Morphological Principles 
examinations and autopsies were made and 
case histories studied by him and his col- 
leagues. It was found by them that adult 
persons who had the most vigorous func- 
tions, the highest degree of resistance and 
were freest from illness, had the following 
proportions: Equal stature and bi-lateral 
reach; chest circumference equal to one- 
half the stature; length of sternum 
(breast bone) equal to one-tenth the sta- 
ture; length of abdomen equal to two- 
tenths of the stature, one-tenth from the 
end of the sternum to the center of the 
umbilicus (naval), and one-tenth from this 
point to the crest of the public bone; width 
of pelvis equal to four-fifths of the total 
length of the abdomen; and the length of 
spine equal to two-fifths of the stature. 
(See diagram for measurements.) 
There are other proportions which in 
individuals must be considered, but, un- 
fortunately, for these we have as yet no 
definite figures. Moreover, we are still 
without a standard of the normal child at 
various stages of the growing period. All 
35 The Basis of Health 
we can say at present relative to the prog- 
ress of development of a growing child is 
that with the passing of the months and 
years it must more nearly approach the 
standard of the normal adult. Failure to 
do so in any particular is evidence of im- 
perfect unfoldment. 
It is, of course, well understood that the 
proportions of the child are not those of 
an adult. The head, for example, of the 
new-born babe is equal to one-fourth of 
the stature in length, while the head of an 
adult is only one-eighth of the stature. The 
upper abdominal length of the infant, that 
is, from the end of the sternum to the cen- 
ter of the umbilicus, is greatly in excess 
of one-tenth of the stature. With the 
passing of the years these things must not 
remain so. 
The fact is that there should be no in- 
crease in this latter measurement during 
the first 12 years of life. While others in- 
crease this must remain stationary. The 
chest circumference must increase, and, 
36 Morphological Principles 
likewise the length of the lower abdomen, 
but this should not. During the process of 
unfoldment the structure is constantly be- 
ing modified. Growth is a constant series 
of modifications. At no period can the or- 
ganism be precisely what it was at any pre- 
ceding period. 
37 CHAPTER III 
Proportions And Their 
Interpretations 
IT will be seen that the standard of 
measurements presented in the pre- 
ceding chapter is based on the as- 
sumption that the principle which says 
that the absolute and relative development 
which exists in and between organs de- 
termines the character of their functions 
is true, and that when all the data per- 
taining to the organization has been dis- 
covered we have a sound basis for form- 
ing a judgment as to the character of the 
functions. A little reflection will show 
that this is a justifiable assumption. 
To illustrate: The development and 
functional capacity of the lungs must be 
of a degree sufficient to meet the demand 
of every cell and tissue for that essential 
element to life, oxygen. This means that 
the size of the lungs and their capacity to 
function must stand in a definite relation to 
every other organ and to the organism as 
a whole. A disproportion, either an ex- 
38 Proportions and Their Interpretations 
cess or a deficiency, is accompanied by 
corresponding excess or deficiency in the 
supply of oxygen and the creation of defin- 
ite abnormal conditions and tendencies. 
Now abnormal conditions and tenden- 
cies are created in an organ, for example, 
where a disproportion exists between the 
size of the organ and of the bloodvessels 
which supply it with nourishment. When 
the vessels are too small the consequence 
will be a deficient supply of nutriment and 
weak functions, if too large, there will be 
an excessive supply and engorgment. 
Again a large development of the mo- 
tive apparatus, skeleton and muscles, with 
a deficient development of the nervous 
system results in slow movements, slug- 
gish reactions and torpor. 
Let it be remembered that health is a 
balance in the functions; and to have this 
there must be a balance in the structure. 
Health is a balance between supply and 
demand. It is not a question of our sen- 
sations. 
39 The Basis of Health 
Moreover, nothing can possibly establish 
and maintain health except a balanced or- 
ganization. No kind of vaccination or in- 
oculation can possibly make up a lack in 
function and resistance due to a defective 
structure, much as such modes of treat- 
ment may do to tide an individual over a 
danger period. Their effect at best can- 
not be other than transitory. 
In making the measurements it is im- 
portant that we differentiate between de- 
viations from the normal standard which 
are due to disease and deformity and those 
which are the product of the regular 
processes of growth. A pigeon chest, for 
example, due to chronic asthma is the 
product of disease and must be considered 
in a different light from that of a very 
deep chest which is the product of a natural 
process of growth. Likewise a curvature 
of the spine due to disease of the vertebra 
gives us abnormal measurements, both as 
to the spine and the stature. Conditions 
like these must be very carefully and judi- 
ciously considered. 
40 Proportions and Their Interpretations 
One other condition regarding the 
chest needs special mention. Not infre- 
quently do we find a chest that in circum- 
ference is equal to one-half the stature, 
indicating a normal. But analysis of the 
case shows habitual oxygen starvation, in 
other words, marked deficiency in func- 
tion. 
If we will examine the chest more 
carefully we will find that it is very flat 
and very broad. This is abnormal. It 
has been found on autopsy that in a chest 
of this formation the bloodvessels are long 
and of small calibre. This causes the 
resistance to the blood current to be ab- 
normally high, the pulmonary circulation 
to be retarded, and the process of blood 
areation to be defective. 
As the purpose of the measurements is 
to gain an accurate understanding of the 
formation of the parts, that is, the natural 
structural formation, it is important that 
strained or abnormal positions are not as- 
sumed. The inclination of nearly every- 
one is to expand the chest the moment a 
41 The Basis of Health 
tape is placed in position. This must not 
be permitted. The chest must be at rest, 
as at the end of natural exhalation. 
The tape is placed at a level, not higher 
in front than at the back, and encircles the 
chest at about the fourth rib. It must be 
drawn very firmly; especially so, when the 
muscles are thick or the fat abundant. The 
shoulder blades must be as close to the 
chest wall as possible-a position easily 
obatined by having the hands placed be- 
hind the head in an easy manner and the 
elbows brought slightly forward. 
In taking the measurement of the 
sternum care must be taken not to include 
the cartilage at the lower end of the bone. 
Passing the finger along and making mod- 
erate pressure the ridge at the point of the 
union between the bone and the cartilage 
is usually clearly felt. 
From this latter point the upper ab- 
dominal measurement is taken. The chest 
and abdominal measurements are taken 
with the person lying on his back, and on 
42 Proportions and Their Interpretations 
something very firm, a table or hard mat- 
tress. 
In taking the measurement of the up- 
per abdomen it is important for the curve 
of the spine to be reduced to a minimum. 
It is often necessary for the person to flex 
his legs on the abdomen, that is, bring 
his heels close to the body. In taking the 
measurement of the lower segment, from 
the center of the umbilicus to the crest of 
the pubic bone, it is better to have the 
legs extended. 
In taking the measurement of the spine 
the tape is placed well up under the head 
while the head is inclined forward, making 
firm pressure in order to make certain 
that the upper margin of the first vertebra 
is felt. The head is then brought into a 
natural position. Follow the tape down, 
keeping it in contact with the body all the 
way, and read the figures opposite the 
lower margin of the sacrum. The coccyx, 
the spine tip, is not included in the meas- 
urement. 
43 The Basis of Health 
The simplest way to take the bi-lateral 
reach, is to have the person with out- 
stretched arms stand against the wall, 
touching a door frame or other fixed ob- 
ject with the tip of the middle finger of 
one hand, and while in this position a mark 
is made at the tip of the finger of the other 
hand. The distance between the two 
points is then easily measured. 
Deviations from the normal are mani- 
fold; some being found in everyone. Dis- 
proportions may be found in any one or 
even all the organs. Any organ or 
system may be found greater or less than 
the normal. Their presence alone how- 
ever, does not give us all the information 
necessary to form a judgment of the char- 
acter of the functions. To these must be 
added the possible influence of bad 
hygiene-poor or inappropriate diet, bad 
air, faulty posture and faulty exercise. 
A person may have an excellent consti- 
tution and yet be the victim of chronic 
indigestion because of a bad diet or bad 
44 Proportions and Their Interpretations 
habits in eating, while another, though he 
may have a perfect chest development, 
may suffer from habitual oxygen starva- 
tion because of bad postural habits. 
Coming into the world with the organs 
in the upper abdomen relatively much 
larger than those in the chest and in the 
lower abdomen, it can easily be seen how 
a person, through faulty diet, posture and 
exercise, will carry these infantile propor- 
tions over into later life, even through 
life. 
It is by no means an uncommon experi- 
ence to find in persons past middle life 
proportions that bear the marks of their 
early childhood. The chest circumference 
is found to be less than one-half the 
stature, the upper abdominal length is in 
excess of one-tenth the stature while the 
lower is less than one-tenth. 
In interpreting the meaning of dispro- 
portions we must first study these as they 
involve single organs or small groups of 
organs. After that they are studied in 
45 The Basis of Health 
their relation to and influence on each 
other. 
Taking first the organs of the chest: 
What is the significance of a large chest, 
one in which the circumference is greater 
than one-half of the stature? 
In such a chest we find the lungs, heart 
and arteries large; and by arteries is 
meant not only those in the chest but the 
whole arterial system. The functions 
will be vigorous; oxygen will be supplied 
in abundance; the blood will be fully 
areated; metabolism will be active; nutri- 
tion good; the general appearance will be 
one of robustness; the complexion ruddy 
and denoting good health. Everything 
denotes great vitality and high resistance. 
But persons of this type are by no means 
free from disease or lacking in strong 
predispositions to disease. Because of 
their abundant vitality and vivacity they 
are strongly inclined to abuse their organs. 
Indulging excessively in the good things of 
the table they are not infrequently victims 
46 Proportions and Their Interpretations 
of indigestion, chronic liver troubles and a 
host of other more or less chronic ailments. 
Their strongest predispositions, how- 
ever, lie in the sphere of severe acute dis- 
eases, pneumonia, pleurisy, acute affections 
of the heart, inflammatory rheumatism, 
etc. 
Their diseases are always very active. 
The onset is sudden and accompanied by 
rapid rise in temperature and other symp- 
toms of inflammation. The crisis is usu- 
ally reached early and the patient recovers 
quickly or else passes out quickly. Noth- 
ing is sluggish about persons of this type. 
Owing to their great vitality they are 
prone to over-indulge in athletics, hence 
they are strongly predisposed to diseases 
of the heart-enlargement, dilatition and 
valvular lesions. 
Though less predisposed to tuberculosis, 
they are not entirely free from this dis- 
ease. What, however, invariably pre- 
cedes the tubercular process is some acute 
inflammatory process of the lungs which 
47 The Basis of Health 
was never entirely cleared up. The 
affected area later becomes the point of 
infection. The process usually runs a 
rapid course and is invariably accompanied 
by constant hemorrhage. 
A deficient chest circumference denotes 
a primitive or infantile development. The 
lungs, heart and arterial system are poorly 
developed. The functions are weak, 
sluggish; the oxygen supply is insufficient, 
hence the blood is poorly areated; meta- 
bolism slow and imperfect; nutrition 
poor; the general appearance denoting 
poor health, little vitality and low resist- 
ance. 
Yet it is a fact that the mortality is no 
higher among this class than it is among 
those of opposite type. This is because 
they are less inclined to abuse themselves, 
either by work or indulgence in any bad 
habits. Many become habitual invalids 
and so drag on through many years, al- 
ways thinking about themselves and car- 
ing for the health. Such diseases as they 
48 Proportions and Their Interpretations 
fall victim to usually take on a chronic 
character. Their acute diseases develop 
slowly and proceed sluggishly. Acute in- 
flammatory diseases rarely reach a crisis, 
but rather drag on to the end. A high 
temperature is something that is impossi- 
ble for them to produce. This is because 
of the poor arterial circulation. 
The venous circulation predominates. 
The veins, both the superficial and deep 
veins, will always be found distended. The 
upper chest, shoulders and arms will be 
found covered with a network of small 
veins. Often the same will be found over 
the liver. When found, and wherever 
found, these veins indicate a retarded 
venous circulation in the deeper organs 
and tissues. 
Since the lungs are small and their ves- 
sels poorly developed the circulation is 
more or less retarded. This results in the 
heart being forced to meet an excessive 
amount of resistance and in consequence 
it is disposed to become enlarged in the 
49 The Basis of Health 
right half. This is the result of the com- 
pensatory effort which it is forced to make. 
But the effect of this retarded venous 
circulation is also felt by the liver. Owing 
to this back-pressure the liver and other 
abdominal organs are habitually engorged 
and their functions deranged correspond- 
ingly. 
The glands and mucuous membranes 
are likewise in a state of chronic conges- 
tion or easily become so. These conditions 
create a strong predisposition to catarrhal 
diseases-frequent catarrhal colds, bron- 
chitis and the like. This is particularly 
marked in the early years of life. Hence, 
the tonsils are large, adenoids are present 
and the lymph glands in the neck more or 
less hard or become so on the slightest 
provocation. 
However, the most serious consequence 
which results from a deficient develop- 
ment and function in the lungs concerns 
the building of blood cells. Normal 
blood building can take place only when 
50 Proportions and Their Interpretations 
the blood is fully alkaline in character. 
The moment it is reduced in its alkalinity 
and becomes to that extent acid the nor- 
mal process is reversed. 
For example, in the normal process the 
albumins and phosphates pass from the 
blood serum to the cell and the chlorides 
from the cell to the serum. But when the 
blood becomes acid, even in a slight de- 
gree, the albumins and phosphates pass 
from the cell to the blood serum and the 
chlorides from the serum to the cell. The 
one is a constructive process and the other 
a destructive process. A change of this 
character in the blood is easily made pos- 
sible, if not actually created, by a de- 
ficiency in oxygen and an excess of the 
carbonic acid gas. 
It is clear that deviations from the nor- 
mal in circumference of the chest are ex- 
aggerated or minimized by a long or a 
short sternum or other formations, as a 
very deep or very broad chest. 
51 CHAPTER IV 
Interpretations Continued 
THE organs in the upper abdomen 
are rarely deficient in development. 
Being always relatively in excess at 
birth, they, because of our faulty knowl- 
edge of dietetics and other hygienic mat- 
ters, remain so in the majority of persons 
throughout life. Even in the normally 
growing child the liver remains relatively 
large up to about the fifteenth year. 
During the period before birth the 
duties of the liver are quite equal to that 
of all the other vital organs, hence at the 
time of birth it is not only larger but more 
perfectly developed. However, when 
the process of unfoldment proceeds 
normally it remains at the same point of 
development during the first twelve or 
fifteen years. 
During this time the organs of the chest 
and those of the lower abdomen will have 
reached their normal, and the measure- 
ments will be approximately those of the 
52 Proportions and Their Interpretations 
normal adult. In other words, the trunk 
will divide into equal thirds in length, and 
each will be one-tenth of the stature. 
Occasionally persons, even children, 
will be found whose upper abdominal or- 
gans are deficient in development. This 
will not be indicated by the length of the 
abdomen but by the circumference. In- 
deed, the length will indicate excess ra- 
ther than a deficiency; but this will not 
be true excess. When this exists the chest 
circumference will likewise be less than 
normal. The long, tubular abdomen de- 
notes small organs and weak functions. 
These things will always be found in 
the habitually thin, withered and delicate 
persons, persons who live up to the limit 
of their vitality and who must ever con- 
serve their strength. Though they are 
never robust, they frequently live to a ripe 
old age. But this, of course, is so only 
when they are happily situated, able to 
take their ease, and know how to live in 
conformity with their organic capacity. 
53 The Basis of Health 
A child with this type of abdomen is 
unfortunate, indeed, for it means poor di- 
gestion, poor nutrition, slow growth, weak 
functions and low vitality. If in addition 
there is an excessive development of the 
nervous system, as not infrequently is the 
case, the condition is serious, requiring 
the most careful and intelligent attention. 
A large upper abdomen, as indicated by 
a length greater than one-tenth of the 
stature, and when proportionately deep 
and wide, denotes large digestive organs 
-stomach, liver, spleen, pancreas, and 
also large kidneys. Moreover, it denotes 
large bloodvessels. All this makes for 
vigorous functions. 
The appetite is excellent, even vo- 
racious. The individual is an habitual 
gormand; eating and drinking are his chief 
purpose in life. He will be fat, phleg- 
matic and is likely to be stupid; in short, 
he is a human cabbage. His tissues will 
be of low or poor quality, and though ap- 
parently well nourished and robust he will 
be without great vigor and resistance. 
54 Proportions and Their Interpretations 
All this is somewhat modified if the 
organs of the chest are specially well de- 
veloped. The nutrition is then more nor- 
mal and the quality of the tissues better. 
But when lacking in oxygen supply the 
process of combustion will be imperfectly 
performed. This results in two evils, 
namely, imperfect transmutation of the 
elements of digestion into normal red 
blood and imperfect burning up of wast- 
age. It must be remembered that the lungs 
play a most important part in the process 
of digestion, as well as in that of elimina- 
tion. It is in soil of this character that 
large tonsils and adenoids originate and 
also, in which the microorganisms of 
measles, scarlet fever, diphtheria and of 
other so-called infectious diseases find 
their most favorable conditions. 
When these facts are kept in mind it 
will not be difficult to see how useless, even 
absurd, the height and weight standard 
for judging normal nutrition is. With a 
a little stuffing any child may have his 
weight brought up to what is assumed to 
55 The Basis of Health 
be the normal. But this does not mean 
that the food has been properly prepared 
for tissue building and that the vitality 
and resistance are what they should be. 
Indeed, it is possible that the child is worse 
off because of the kind of tissue that has 
been built than when his weight was be- 
low the assumed normal. 
The most serious diseases to which 
persons with excessive development of the 
organs in the upper abdomen are predis- 
posed pertain to diseases of the liver. 
When a person is more or less given to 
gormandizing, the liver is habitually en- 
gorged. This in time leads to an actual 
increase in tissue and enlargement, or to 
what is known as cirrhosis of the liver. 
This disease is characterized by in- 
crease in size and consistency of the or- 
gan; more or less constant pain of a dull 
and heavy character; often nausea and 
vomiting; jaundice. The color of the skin 
is at first of a lemon color later turning to 
a very dark color. Constipation; great 
56 Proportions and Their Interpretations 
weakness; aenemia, are some of the more 
prominent conditions. As the disease 
progresses the spleen and kidneys become 
involved, and dropsy is the quite common 
termination of the disease. 
However, there is another form of cir- 
rhosis in which the liver contracts as the 
disease progresses, resulting in what is 
known as hob-nail liver. This form of the 
disease is the product of a low grade in- 
flammatory process due to the retention of 
irritating and poisonous materials in the 
blood. This form of the disease is very 
commonly found in hard drinkers. 
But those with poorly developed chest 
organs are very commonly victims of this 
form of cirrhosis also. This is because 
of the defective function of the lungs and 
the imperfect areation of the blood and 
consequent retention of waste and poisons. 
These cause the inflammatory process. 
As can easily be imagined other organs 
become involved as this process goes on, 
and a long train of symptoms is produced. 
57 The Basis of Health 
But each process and each symptom has its 
origin in an easily determined morphologi- 
cal or structural fact, one, moreover, that 
can easily be corrected; hence there is lit- 
tle excuse for any process ever gaining a 
foot-hold. 
A small lower abdomen, as indicated by 
short umbilico-public line and by a narrow 
pelvis, denotes small intestines. The in- 
testines may be either too short or too 
small in calibre; either condition results 
in deficient function. 
The average length of the intestinal 
tract in the adult is 28 feet. However, 
on autopsy it has been found as short as 
10 feet and as long as 40 feet. That the 
degree of function in cases where so great 
difference exists cannot be the same is nof 
difficult to imagine. It is perfectly clear 
that, other things being equal, 10 feet of 
intestines cannot perform the same amount 
of function that 40 feet can. 
The first direct affect of a small intes- 
tinal tract is defective digestion. The fact 
58 Proportions and Their Interpretations 
has been demonstrated by many distin- 
guished physiologists that the vigor of the 
digestive function is in direct relation to 
the degree of development of the intes- 
tines. This is so, first, because accom- 
panying large intestines are large blood- 
vessels which go to form the hepatic or 
liver circulatory system. Small intestines 
means a poor circulatory system and defec- 
tive funciton of this important organ, and 
in turn defective function of the other or- 
gans in the digestive group. 
The other explanation for the import- 
ant part which the intestines play in the 
process of digestion lies in the fact that 
as vegetables form a large part of the 
human diet, and as vegetable protieds re- 
quire an intestinal ferment for their diges- 
tion the process must be carried on very 
largely in the intestines. When these are 
defective in development of necessity the 
process cannot be normal. 
The principal disease which results 
from a small intestinal tract is that of 
59 The Basis of Health 
constipation. This may justly be called 
our national disease. No other is so com- 
mon. The causes for it are imagined to 
be many; the most commonly assumed 
cause is charged to the liver, hence the 
enormous sale of liver pills, liver stim- 
ulants-calomel and the like. The abuse 
that is heaped on this defenceless and usu- 
ally innocent organ is perfectly appalling! 
The three principal or fundamental 
causes of constipation are defective devel- 
opment of the intestinal tract, inappropri- 
ate diet, and a neurotic constitution due to 
over-development of the nervous system. 
Not infrequently are these found in com- 
bination. Indeed, in the large majority of 
instances is this the case. 
The reason for the defective develop- 
ment lies in the fact that as the intestines 
perform no very active function prior to 
birth they are in consequence relatively 
less developed than some of the other ab- 
dominal organs. Let something now 
occur to prevent perfect unfoldment and 
it is not difficult to see how naturally the 
60 Proportions and Their Interpretations 
infantile state is carried over into later 
life and the individual made a victim of 
constipation. And with our present im- 
perfect knowledge of infant feeding few 
things are more likely to occur than im- 
perfect unfoldment of the digestive tract. 
Nine children out of ten are over-fed, 
in consequence of which the organs in the 
upper abdomen-the intake organs-are 
over-active and finally over-developed, 
while the intestinal tract is over-loaded 
and choked with waste. From this im- 
paction and long retention of the fecal 
mass the intestinal wall becomes stretched 
and weakened by the mechanical pressure 
as well as by the disturbance that is caused 
in the circulation and nutrition of the tis- 
sues. The obvious result is an arrested 
development, the carrying over into a later 
period of life infantile character of struc- 
ture, and converting a transient state into 
one that becomes permanent. 
But one is often led to marvel that con- 
ditions are no worse; that young mothers 
61 The Basis of Health 
get on as well as they do in the matter of 
feeding their little ones. The fact that 
they consult as few dieticians as they do 
probably explains the reason. Concerning 
few things is there so much confusion as 
there is about diet. No difficulty need be 
encountered by anyone, young or old, in 
getting a prescription for what he likes to 
eat or drink. He need but consult a suffi- 
cient number of dieticians; and usually two 
is enough. It is difficult to find two who 
agree. Certainly no three do. 
But the influence of diet as a causative 
factor of constipation has undoubtedly 
been over-emphasized. It is by no means 
always the thing of first importance. Very 
frequently it is of distinctly secondary im- 
portance. And this is also true when we 
come to the matter of treatment. 
For example, an individual in whom the 
general nervous system is over-developed 
and whose nervous functions are in ex- 
cess of his normal requirements and who 
in consequence is habitually strained and 
62 Proportions and Their Interpretations 
sub-consciously tense is almost certain to 
suffer more or less from the disease. All 
of his involuntary functions are interfered 
with and are more or less irregular and 
unequal. To attempt to cure such a con- 
dition with diet alone is to attempt the 
impossible. 
A regulation of the diet may be, indeed, 
very likely will be necessary to build up 
the general condition; and in this way the 
intestinal functions may in a measure be 
influenced. But this is a different matter. 
The fact is now well established that 
anemia (a condition in which the red blood 
is deficient in both quality and quantity) 
is frequent in those who have a deficiently 
developed intestinal tract. When we re- 
call what has been previously said, name- 
ly, that the vigor of the digestive processes 
is in relation to the degree of develop- 
ment of the intestines, this fact becomes 
quite clear. Though there is another fac- 
tor of considerable importance, which 
will be more fully discussed when we come 
to consider the matter of diet. 
63 CHAPTER V 
The Nervous System 
NO organic system has so wide and 
varied an influence as has the 
nervous system. This is because 
its structure reaches and affects every or- 
gan and tissue in the body. The whole 
organism is unified by the nature and ex- 
tent of its development. Hence, it fol- 
lows that in judging the constitution and 
character of function of an organ, the 
special aptitude-structure and function- 
of the nervous system must be fully taken 
into consideration. An organ may in itself 
be normal, even larger than normal, yet 
owing to a defective nerve supply tiave 
weak and unstable functions. 
Or the reverse condition may prevail; 
that is, an organ may be somewhat de- 
ficient in size yet have power to react vig- 
orously. Of course, such an effect would 
be more or less temporary. If at all pro- 
longed the organ would gradually become 
weakened. This is a condition frequently 
seen in persons who live, as we say, on 
64 The Nervous System 
their nerves-a condition due to a lack of 
balance in the organic structure. 
But it also happens that the nervous 
system is not uniformly developed. It 
may be excessive in one part of the organ- 
ism and deficient in another. This re- 
sults in unequal and unstable functions- 
exaggerated in one part and sluggish in 
another. The nervous system, in other 
words, in a large measure determines the 
special functional disposition of an organ 
and it must therefore be understood be- 
fore that of the organ itself can be under- 
stood. 
Experience teaches us that individuals 
in regard to their nervous functions and 
reactions may be classed as normal, that 
is, well poised; erethistic, that is, sensitive, 
irritable, unstable, neurotic; and torpid- 
weak and sluggish. 
The two principal indications of a lack 
of balance in development of the nervous 
system are, (a) bi-lateral reach greater 
or less than the stature, and (b) length of 
65 The Basis of Health 
spine greater or less than two-fifths of the 
stature. 
A bi-lateral reach that is in excess of the 
stature is constantly found among those 
endowed with a highly developed brain 
and nervous system. This does not mean 
that such persons are specially intellectual, 
cultured and refined. It simply means 
that they have the organic or structural 
base and might be so. 
A contrary state is a very common 
observation among such. They are often 
stupid, crude and most erratic. Having 
a large development they have corre- 
spondingly vigorous functions. These 
when uncontrolled and directed very fre- 
quently lead the individual to show his 
crudities in a glaring and conspicuous man- 
ner. They may then have great zeal but 
poor control and direction. 
The predisposition to nervous manifes- 
tations in every disease and to actual nerv- 
ous diseases is very strong in all those 
with a bi-lateral reach greater than the 
66 The Nervous System 
stature. Hence it can be seen how im- 
portant it is to make this measurement in 
children and be guided in the course to be 
pursued in their training by the facts re- 
vealed. Unfortunately, only too often the 
abnormal disposition is fostered by habits 
and training that tend to make bad matters 
worse. 
A child with a keen, active and retentive 
mind is encouraged in excessive reading 
and study, and is permitted to indulge in 
stimulating and exciting entertainment. 
In this the child is not infrequently en- 
couraged by stupid parents and teachers. 
It is made a "show piece" by parents who 
fondly assume that its cleverness will be 
interpreted by others as being a reflection 
of their own, and by teachers as being a 
splendid commentary on their brilliant 
methods of teaching. Children of this 
type are often crowded through their 
school work in order that they may break 
the record. To be graduated from high 
school by the time they reach their "teens" 
is considered an achievement. Such folly 
67 The Basis of Health 
cannot be condemned too strongly. It is 
nothing less than vicious. 
Few of us really clearly comprehend 
what is involved in the statement that the 
child is the father of the man. We do not 
realize that it is the repetition of mental 
and nervous reactions in the daily life of 
the child which shapes the organism and 
determines the character of the mental and 
physical functions in later life. A Hindu 
proverb puts the thought in these words: 
"In the Great Journey, causes sown each 
hour bear each its harvest in effects, for 
rigid justice rules the world." 
In other words, if we would have a race 
of men and women who are physically fit, 
intellectually sane and morally sound we 
must build them so through the intelligent 
control and direction of the forces which 
build body and brain during the years of 
childhood, youth and up to maturity. By 
habit and practice changes are wrought in 
the structure which if maintained for a 
sufficient length of time become fixed and 
68 The Nervous System 
establish functional states which determine 
moral and intellectual character. We must 
set in motion in these formative years 
causes whose effects will be what we would 
have them be. 
Effects we are bound to have; and ef- 
fects are always in keeping with the 
causes of which they are a product. This 
is a law of the universe; one which mortal 
man must understand and by which he 
must be guided. 
And here it may be well to emphasize 
the fact that there is no such thing as a 
bad faculty in the child mind. Every 
brain faculty is normal and essential to our 
physical existence. Abnormal manifesta- 
tions occur only in the immature mind 
when there is a lack of balance in the 
relative development between various por- 
tions of the brain. 
Excessive reach is also found in the 
primitive types as well as in the over- 
developed. It is characteristic of the an- 
69 The Basis of Health 
thropoids, the negroes, negritos, papauans 
and other primitive types. 
But some one may ask, are these races 
neurotic? No, they are not when left in 
their own primitive surroundings and per- 
mitted to live the life that is natural to 
them. However, when taken away from 
these, or when they have forced upon 
them the habits and conditions of the white 
man then they easily become neurotic, and, 
as history shows, readily succumb. 
Nothing is more characteristic of primi- 
tive types than emotionalism, hysteria and 
other exaggerated nervous manifestations. 
And, of course, the same is true of the 
higher types in whose morphology we find 
this same imbalance between the nervous 
system and that of the organism as a 
whole. 
The only race in which a deficient bi- 
lateral reach is characteristic is the Chinese 
race. This fact enables us to understand 
the torpor of their nervous reactions. It 
is difficult to imagine an hysterical or 
70 The Nervous System 
flighty Chinaman. The disposition is al- 
ways calm and placid. He, as a rule, 
calmly endures insults and injury. And 
this is as characteristic of the nation as 
it is of the individual. 
When a deficient bi-lateral reach is 
found in the Caucasian we can be certain 
that he has been habitually under-nour- 
ished, that he was in his earliest years the 
victim of some nervous disorder, or the 
victim of constant repression and suppres- 
sion of his natural instincts and emotions. 
Often these various conditions operated in 
conjunction and arrested the normal 
processes of development. 
The functions are characterized by 
weakness and sluggishness. The person 
is never able to maintain a high degree of 
nervous activity. He may do so in spurts. 
He may begin a task with energy and 
enthusiasm, but if it is at all prolonged 
he is certain to weaken, even to give up 
before he reaches the end. He is suscep- 
tible to various disorders, including nerv- 
71 The Basis of Health 
ous disorders. Though well developed in 
themselves organs are more or less weak 
in function because of the lack of nerve 
force when this condition of imbalance ex- 
ists. 
Persons of this type are also inclined 
to be neurotic, but for a different reason 
from those in whom the bi-lateral reach 
is excessive. In the latter class there is 
an over-development and exaggerated 
functions, and the neurotic manifestations 
are the result of the inability to use all 
the forces in an easy and natural manner, 
while in the other class there is a lack of 
development and weak functions, and the 
neurotic manifestations are the result of a 
constant struggle to meet the demand. 
Children in whom this latter defect ex- 
ists are unable to meet the unreasonable 
demands of the school curriculum which 
present day systems of education have 
built up. And when the present "half- 
baked" theories of mental tests are ap- 
plied such children are almost certainly 
72 The Nervous System 
classed as sub-normal or even as mentally 
defective and put into a separate group, 
given special instruction and thoroughly 
made to feel that they are inferior. What 
sufferings and insults children are made to 
feel because of the ignorance of their 
elders! The sins of the fathers truly are 
visited on their children, and the greatest 
of all their sins is that of ignorance. 
What these mental tests determine is 
not what is wrong, but in an elaborate and 
more or less scientific way merely tell us 
what something is wrong. They merely 
concern themselves with effects, or possibly 
in a remote way with incidental causes. 
With fundamental, that is, organic causes 
they have not the slightest connection. 
What children of this type require is 
not special school work so much as a suit- 
able diet, one in which the elements which 
go to build brain and nerve cells are 
abundant, and a system of exercises which 
will go to build lungs, heart and an arterial 
system, and make normal nutritive pro- 
cesses and normal growth possible. 
73 The Basis of Health 
The matter of the spinal length also has 
a strong bearing on the problem. Were 
it possible for each parent to measure ac- 
curately the various segments of the spine 
-cervical, dorsal, lumbar and sacral-in- 
formation would be gained which in cer- 
tain instances would be helpful. Such a 
procedure, however, requires an under- 
standing of anatomy as well as an amount 
of skill which the layman is hardly ex- 
pected to possess. 
Several points relative to the spine in 
its total length and in its relation to the 
stature deserve to be mentioned. 
Let it be understood that the length of 
the spine in its relation to the stature is 
not uniform. It varies, often markedly. 
The spine of one person six inches taller 
than another has been found to be actually 
four inches less than that of the shorter 
person. This shows that to be satisfied 
with the statement that the average length 
of the spine is 0.75 meter, that is, approx- 
imately 29 inches is to be satisfied with 
very uncertain knowledge. 
74 The Nervous System 
We must cease to be satisfied with 
knowledge that has no better basis than 
averages furnish. Could we always deal 
with our problems on a general basis or 
wholesale plan such knowledge would 
probably be sufficient. But this is not pos- 
sible when we are dealing with problems 
that have to do with individuals. 
A length of spine that is greater than 
two-fifths of the stature at birth indicates 
a pre-natal or embryonic condition of de- 
velopment. At the fifth month of foetal 
life the spine is equal to three-fifths of 
the stature. During normal unfoldment 
this is reduced, so that at birth it is two- 
fifths; and unless arrested in growth by 
disease, defective nutrition or by abnormal 
psychological processes, so remains during 
life. 
Hence when we find a length of spine 
greater than two-fifths we may know that 
we are dealing with an embryonal condi- 
tion-one that belonged to a pre-natal 
period. And, according to the principle 
which says that character of function is in 
75 The Basis of Health 
relation to character of organization, we 
may know that the individual's functions 
are embryonal in character, therefore, in- 
appropriate to the later period of life. 
In such a case we have an arrest of de- 
velopment in the true sense of the word. 
Observation shows that with devia- 
tions from the normal in spinal length 
the same mental and nervous conditions 
prevail as with deviations from the nor- 
mal in bi-lateral reach. Therefore, 
when the deviations in spine and reach 
correspond, the mental and nervous mani- 
festations are exaggerated. If, on the 
other hand, the spine is normal and the 
reach abnormal the manifestations are 
modified, are less pronounced. 
In forming a conception of the charac- 
ter of the development and vigor of func- 
tion of the nervous system, it is exceeding- 
ly important that we keep constantly in 
mind the character of development of the 
arterial system and the vigor of the 
arterial circulation. This, in truth, applies 
76 The Nervous System 
with equal force when studying any other 
organ or system. 
It is through this circulatory system that 
nutrition is made possible. It is the red 
blood of the arterial circulation which car- 
ries the nutritive materials for building 
and repair of tissues. Therefore, if dur- 
ing the years of growth anything inter- 
feres with the quality and quantity of the 
arterial blood-if it is deficient or in any 
way faulty-some degree of defect in 
structure is certain to take place. 
If the defect in the circulation takes 
place in a later period of life, after the 
organs have attained their growth, then 
we may be absolutely certain that the 
functions are below normal; that their ac- 
tion is sluggish and their resistance is low. 
Now it is true that a defect may exist 
in one part of the arterial system and not 
in another. Thus one part of the bony 
is properly nourished and another is not. 
This fact may be determined by the de- 
gree of development of parts and often by 
the feeling of warmth or the absence of it 
in parts. 
77 CHAPTER VI 
Analysis Of Clinical Cases 
BEFORE taking up the subject of the 
hygienic treatment of structural ab- 
normalities it will be well to study 
a few clinical cases in order to show how 
the data discovered by the morphological 
measurements is to be dealt with and what 
may be learned from it. It is understood, 
of course, that in addition to what the 
measurements reveal other data must be 
sought for in order to have a complete 
picture of the case and a comprehensive 
understanding of the condition. The 
heredity, the social environment, the 
habits in general, the diet, the history of 
the diseases in the past and the mode of 
recovery from these, all this must be con- 
sidered before a definite conclusion is 
formed. 
It is entirely possible for a person to 
have well developed and perfectly corre- 
lated digestive organs and yet be a victim 
of indigestion or constipation because of a 
bad diet. Or, again, a person may have 
78 Analysis of Clinical Cases 
perfectly developed lungs and yet be a vic- 
tim of oxygen starvation because of bad 
air or vicious postural habits-drooping 
shoulders, crouching position when sitting, 
etc. 
One who sleeps in a poorly ventilated 
room is certain to suffer from want of 
oxygen though he may have perfect lung 
development. And that certain sequelae 
often follow acute disease and affect the 
course of the growth of a child and thus 
its functions is well known. 
In all but the last two of the following 
cases the home life, diet, general environ- 
ment and hygiene were quite all that could 
be desired. In each instance the environ- 
ment was wholesome. 
The first case, that of a young man of 
18, is typical of the large chested type in 
mental as well as physical habits and ten- 
dencies. 
The measurements were: Stature 170 
centimeters; bi-lateral reach 175; chest 
circumference 93; length of sternum 17; 
79 The Basis of Health 
length of upper abdomen 20; of lower 
abdomen 16; width of pelvis 27; length 
of spine 70. 
Compared with the normal we find the 
reach 5 centimeters in excess; the chest cir- 
cumference 8 in excess; the upper abdomen 
3 in excess; the lower abdomen deficient 
1; the width of the pelvis deficient 1; the 
spine excessive 2. 
According to the principles laid down 
in a previous chapter we are led to the 
following conclusions : Excessive nervous 
functions with tense, strained, excitable 
and unstable disposition; disposed to in- 
dulge excessively and strenuously in 
everything that is done-eating, drinking, 
exercising, etc., in other words, knows lit- 
tle of self-restraint or poise. 
Predisposition to inflammatory diseases, 
such as pneumonia, pleurisy, bronchitis, 
inflammatory rheumatism, inflammatory 
affections of the heart with valvular 
lesions, enlargement, and in later life pos- 
sible dilation; occasional attacks of indi- 
80 Analysis of Clinical Cases 
gestion from over-indulgence; constipa- 
tion. 
This diagnosis was based on the facts 
of the large and active vital organs, sup- 
plying abundant nutrition. The history 
revealed the following: He was intem- 
perate in everything he did. He indulged 
madly in athletics; was contented nowhere 
except on the athletic field or in the gym- 
nasium. He had an inordinate appetite, 
and was satisfied with nothing other than 
foods that were rich in proteids-meat, 
eggs and the like. These constituted the 
chief elements at each meal. 
In his early years he was subject to 
bronchitis. He twice had pneumonia, once 
pleurisy, and twice inflammatory rheuma- 
tism, once being confined to bed with it for 
three months. The deficient development 
of the intestinal tract, as shown by the 
short lower abdomen and narrow pelvis, 
naturally predisposed to constipation. Of 
this he had been a victim for many years. 
In short, the morphological diagnosis was 
81 The Basis of Health 
confirmed by every detail in the case, in 
the past as well as in the present history. 
The second case is that of a young 
woman of 20, a student in college. She 
was the daughter of a well-to-do manufac- 
turer, reared in a home of culture and re- 
finement. 
The measurements were: Stature 
167.5 centimeters; bi-lateral reach 162.5; 
chest circumference 74; length of sternum 
15.2; length of upper abdomen 21; lower 
abdomen 16.5; width of pelvis 28.5; 
length of spine 65. 
Compared with the normal we find the 
reach 5 centimeters deficient; chest circum- 
ference 9.5 deficient; the sternum 1.5 de- 
ficient; the length of the spine 2 deficient; 
the length of the upper abdomen 3.2 ex- 
cessive; the lower normal; the width of 
the pelvis 1.7 excessive. 
The functions in consequence were: 
Respiratory insufficiency, with oxygen 
starvation; poor arterial circulation; slug- 
gish metabolism and poor nutrition, 
82 Analysis of Clinical Cases 
though the abdominal organs were all 
large; low nerve force and little resistance. 
Her appearance denoted good nourish- 
ment and good vitality. She was up to the 
normal in weight, but the quality of her 
tissues was poor, being soft and with little 
resistance or tone. This was so because 
of the lack of oxygen. The abdominal 
organs performed their part in the diges- 
tive process well enough, but owing to the 
deficiency in the oxygen supply the lym- 
phatic elements were imperfectly trans- 
muted into red blood cells and into normal 
building material. 
All her life she had been a victim of 
acute catarrhal colds, affecting especially 
the upper respiratory tract; frequently ill 
with influenza; had had all the eruptive 
diseases-measles, etc. Though ambitious 
and energetic she was seldom able to suc- 
cessfully carry out her plans. The begin- 
ning of a task would be conducted with 
energy and spirit, but if it was at all pro- 
longed she would be exhausted before it 
83 The Basis of Health 
was completed. Monday was always a 
satisfactory day in her class-work, but Fri- 
day was frequently a day of physical and 
mental exhaustion and torment. 
The diagnosis in the case was exceed- 
ingly simple, as was also the treatment 
appropriate to her need. And this, it may 
be said, restored her to a normal in the 
course of a few months. 
But not only was the diagnosis of the 
condition at the time of the examination 
a simple matter, it was equally simple to 
predict what the future held in store for 
her. That she would, if the tendencies in- 
herent in the particular morphology were 
not eradicated, become fat, phlegmatic, 
neurotic, possibly tubercular, one could as- 
sert with all assurance. 
The next case is that of a puny, sickly 
lad of 7. The stature was 123 centime- 
ters; bi-lateral reach 121; chest circumfer- 
ence 56.5; the length of sternum 11; 
length of upper abdomen 20; of lower ab- 
84 Analysis of Clinical Cases 
domen 11.5 ; width of pelvis 17; length of 
spine 48.5. 
Compared with the normal the reach is 
2 centimeters deficient; the chest circum- 
ference 5 deficient; length of sternum 1.3 
deficient; the lower abdomen .8 deficient; 
the width of pelvis 5 deficient; the length 
of spine normal; the upper abdomen 7.7 
centimeters excessive. . 
The functions in consequence were in 
many ways quite like those in the preced- 
ing case-respiratory insufficiency, oxygen 
starvation; very sluggish metabolism; poor 
nutrition; poor circulation; torpid nervous 
functions; low resistance; low vitality. 
But instead of there being normal bowel 
function or a tendency to diarrhoea there 
was habitual constipation. A comparison 
of the lower abdominal measurements 
shows a structural difference and explains 
the difference in the functions. 
The high blood pressure in the pulmon- 
ary vessels had caused the right side of 
the heart to become enlarged and one 
85 The Basis of Health 
valve to weaken and produce a distinct 
murmur. 
A marked tendency to glandular en- 
largement exsited, and from early infancy 
he had suffered from bronchial catarrh. 
The tonsils and adenoids had been re- 
moved by an operation. Indigestion and 
chronic constipation had always existed. 
The mental and nervous reactions were so 
far below normal that his removal from 
school was made necessary. 
Here, as in the preceding case, an hy- 
gienic program based on the morphological 
data restored the boy to a normal in one 
year. 
The next case, that of a lady of 35 
years, presented as wretched a morpho- 
logical combination as could be imagined, 
and her previous history was one of ex- 
treme misery from childhood right on. 
The stature was 157; the bi-lateral 
reach 148.5; chest circumference 70.5; 
length of sternum 14; length of upper ab- 
domen 19; of lower abdomen 17; width 
86 Analysis of Clinical Cases 
of pelvis 26; length of spine 62.5. The 
heart was small. 
Compared with the normal we find the 
reach 8.5 centimeters deficient; the chest 
circumference 8 deficient; the length of 
the sternum 1.7 deficient; the upper ab- 
domen 3.3 centimeters excessive; the 
lower 1.3 excessive; the width of the pelvis 
1 excessive; the length of the spine nor- 
mal. The muscular development was 
poor, especially the chest muscles. The 
heart, as has been said was small, and the 
arteries small in consequence. 
The functions of all the organs were 
of necessity below normal. Though the 
abdominal organs were excessively de- 
veloped, the deficiently developed and 
weak lungs, heart and arterial circulatory 
system and the low nervous functions made 
normal activity on their part utterly im- 
possible. There was neither nerve force 
to energise the organs, nor sufficient oxy- 
gen to complete the process of digestion. 
The result was that rapid disintegration 
87 The Basis of Health 
of the lymphatic elements took place and 
abdominal dropsy had been one of the 
trying diseases in days gone by, and 
chronic diarrhoea had existed for fifteen 
years. There was a marked dilation of 
the stomach with prolapsus, and a similar 
condition of the intestines. At one time 
in the past there had also been a pro- 
lapsus of the organs in the pelvis. Five 
years of her life had been spent in bed or 
in the wheel chair. During this time the 
most distressing condition suffered was 
dropsy. 
Now extreme as her condition had been 
and, indeed, was at the time of the ex- 
amination, there was nothing in it that 
could not be traced directly to the mor- 
phological defects. The mode of de- 
velopment of her symptoms was in close 
accord with the predispositions created by 
the character of the structure and the func- 
tional correlations, that is, the influence 
exerted by one organ or group of organs 
on others. 
Case five was that of a man 65 years of 
88 Analysis of Clinical Cases 
age, a victim of tuberculosis in an ad- 
vanced stage. 
The stature was 167.5 centimeters; bi- 
lateral reach 165; chest circumference 69; 
length of sternum 14; length of upper ab- 
domen 21; lower abdomen 12; width of 
pelvis 26; length of spine 59; heart 
small. 
Compared with the normal we find the 
reach 2.5 deficient; the chest circumference 
9.7 deficient; the length of the sternum 2 
deficient; the lower abdomen 4 deficient; 
the width of the pelvis 2.2 deficient; the 
spine 4 deficient; the upper abdomen 6 
centimeters excessive. The latter, though 
excessive in length, was very small in cir- 
cumference and in depth, a condition which 
denotes deficient development of the 
organs. 
Not only were the lungs very seriously 
involved in the tubular process, but like- 
wise a number of the joints. The process 
was one of very slow development, char- 
acteristic of all morbid processes in indi- 
89 The Basis of Health 
viduals in whom the vital organs, particu- 
larly the chest organs, are poorly devel- 
oped. Strong reactions and rapid action of 
the disease is rarely or never seen in such 
cases. 
The nutritive functions were exceed- 
ingly low, as can easily be imagined, and 
the emaciation extreme. He was utterly 
unable to take food in normal amount or 
digest and utilize what he took. 
Though the lungs were extensively af- 
fected there was no history of hemor- 
rhage; which absence is the almost invari- 
able experience when the lungs are poorly 
developed and where the progress is slow. 
The disease in such cases usually begins in 
and largely confines itself to the lymphatic 
glands in the chest cavity. 
The next case is that of a man 64 years 
of age and also a victim of pulmonary 
tuberculosis. 
The stature was 164.5 centimeters; bi- 
lateral reach 170; chest circumference 99; 
length of sternum 17; length of upper 
90 Analysis of Clinical Cases 
abdomen 22; lower abdomen 17.5; width 
of pelvis 31; length of spine 68; heart 
large. 
Compared with the normal we find 
every measurement Excessive; deficiency 
is found nowhere. Every organ is found 
to be above the normal in development; a 
condition the direct opposite of that of the 
preceding case. 
Until four years previous to the ex- 
amination the health had been excellent. 
At the time in an accident several ribs 
were fractured. This was followed by 
pneumonia. Certain areas involved in the 
pneumonic process failed to clear up, and 
in a comparatively short time became the 
seat of the tubercular infection. Hem- 
orrhage characterized the process from 
the beginning. The general nutrition was 
excellent, and though the morbid process 
was active his vitality was amazingly good. 
A comparative study of these cases 
shows a striking similarity between in the 
character of the functions and character 
of the diseases and tendencies. 
91 The Basis of Health 
Cases one and six had large develop- 
ment of the vital organs, particularly of 
the chest organs, and both had been vic- 
tims of acute inflammatory diseases, 
diseases which were characterized by great 
activity. All the other cases show a de- 
ficiency in development of the chest organs, 
and their diseases were characterized by 
sluggishness, by symptoms that had a dis- 
tinctly chronic aspect. 
In the former the nutritive processes 
were very good; metabolism excellent, 
while in the latter not one had anything 
like a normal process. Even those in 
whom the abdominal organs were found 
quite normal or above normal diges- 
tion and assimilation were imperfect. 
This can be accounted for by the fact of 
the deficient development of the lungs, 
heart and arterial circulation. 
In each of these cases the character of 
the predispositions and susceptibilities and 
the disease was in strict accord with the 
principles laid down in an earlier chapter. 
92 Analysis of Clinical Cases 
Excesses and defects in the structure led 
to certain excesses and defects in function 
-to discords in the vital processes-which, 
in turn, ended in certain morbid states. 
The connection between the individual 
morphological state, the functions and the 
disease was direct and unmistakable in 
each case. 
93 CHAPTER VII 
Diet 
IT is a well recognized fact that during 
the years of growth no factor equals 
that of diet in its influence in deter- 
mining the character of the organic struc- 
ture. The elements out of which or with 
which the body is constructed are con- 
tained in the diet which the individual 
consumes. And when we say "body" we 
include the brain-the physical instrument 
of the mind. 
Now, since function on every plane is 
possible only through the medium of 
physical organs, and, therefore, in char- 
acter determined by the character of the 
structure of the organs, it is exceedingly 
important what kind of material we sup- 
ply for their building. 
Throughout the entire life of an in- 
dividual diet remains the factor of great- 
est importance. Health depends more on 
this than on any other one thing. Obvi- 
ously how a person breathes, thinks and 
acts are matters of very great importance. 
94 Diet 
These things have a great deal to do with 
what happens with the food after it gets 
into the stomach. 
Mental depression, for example, great- 
ly interferes with the functions of the 
stomach, liver and other organs, and is 
almost certain to militate against a normal 
digestive process. Likewise, a deficient 
supply of oxygen-either because of poor 
lung development or bad breathing habits 
-makes a normal process impossible. 
We must not forget that the process of 
transmuting food substances into normal 
healthy blood and tissue cells is entirely 
a chemical process. This means that to 
have normal chemical processes we must 
see that the necessary chemical elements 
are supplied, and supplied in the right 
proportion. There cannot be too much 
of one thing and too little of another. 
One of the most, if not the most impor- 
tant element necessary is oxygen. No 
process in any living organism is or can 
be normal when there is a lack of oxygen. 
95 The Basis of Health 
And since the supply of this essential ele- 
ment comes through the functioning of the 
lungs, it necessarily follows that we must 
include the lungs,-the degree of their de- 
velopment and the vigor of their function 
-in every consideration involving the 
digestive and nutritive processes. Not in- 
frequently are they the principal determin- 
ing factor. A defect in their structure and 
function will often cause the nutritive 
processes to be exceedingly poor though 
the abdominal organs are perfectly normal 
and doing their share of the work of di- 
gestion in a perfect manner. 
This fact is well illustrated by several 
of the cases presented in the preceding 
chapter. Life simply cannot be ade- 
quately sustained without a full supply of 
oxygen. This fact cannot be too strongly 
emphasized. Many other things are neces- 
sary, but none of such essential impor- 
tance. We are able to live for weeks 
without food and days without water, but 
we cannot live more than a few minutes 
without oxygen. 
96 Diet 
Let us then cease to lay all blame for 
our indigestion and other digestive troubles 
on the stomach and liver. These and the 
other abdominal organs may be doing 
their share of the work in turning out the 
right kind of building material in a most 
efficient manner. 
The problem of diet is always an indi- 
vidual problem; though we usually try 
to solve it on a class, group or wholesale 
basis. Diets are usually prescribed with- 
out any regard for the fundamental 
morphological factors involved. Our 
prejudices more often sway our judgments 
than our reason. Some of us are vege- 
tarians because of prejudice and some are 
against vegetarianism for no better rea- 
son. And our prejudices are often the out- 
growth of the benefits we personally de- 
rived from one system or because of the 
imagined harm from the other. 
Many of us are unaware of and many 
refuse to recognize the fact that there are 
carniverous types of humans and also 
herbiverous types, and that it is as unwise 
97 The Basis of Health 
and as unscientific to feed all on the one 
kind of diet as it is to feed the different 
kinds of animals in the "Zoo" on one kind. 
Unfortunately the "Emotional hypothe- 
sis" prevents our recognizing this com- 
mon sense fact as well as the fact that we 
are prejudiced. 
In a broad way foods may be classified 
as (a) nitrogenous or albuminous and (b) 
carbohydrates or carbonaceous. All con- 
tain proteid-nutritive material-but those 
in the first class have a much richer supply. 
Proteid, let us understand, is a complex 
substance containing carbon, hydrogen, 
nitrogen and sulphur. It is a necessary 
substance in the diet of all organized be- 
ings. The proteids are often spoken of 
as the albuminoids, because proteid is simi- 
lar to the white of the egg. This is the 
best illustration as well as the richest pro- 
teid that enters into the human diet. 
The foods richest in proteid are all the 
meats, especially lean beef and mutton, 
fish, eggs, beans, peas, lentils, nuts and the 
dairy products. All the grains-wheat, 
98 Diet 
barley, oats, rye, Indian corn-and the 
vegetable contained proteids but in a lesser 
amount than the meats. 
The grains and many of the vegetables 
contain in addition to proteid other sub- 
stances, notably starch. This is not found 
in the meats. 
The animal proteids are digested 
largely, almost wholly, in the stomach 
while the vegetable proteids are very 
largely digested in the intestines, requir- 
ing, as they do, an intestinal ferment for 
digestion. This is a fact of very great 
importance, which will be discussed later 
The foods that are classed as car- 
bonaceous or as carbohydrates-so called 
because of the presence of large amounts 
of carbon-are the starches, sugars, oils 
and fats. Their chief function in the body 
is to produce heat. Those richest in 
starch are rice, potatoes, sago, macaroni, 
tapioca, the grains, parsnips, Hubbard 
squash, and a few of the other vegetables. 
Those richest in sugar are honey, cane 
99 The Basis of Health 
and beet sugar, fruits-both fresh and 
dried. Those most easily digested, enter- 
ing most directly into the blood stream 
are honey and the fruit sugars. Cane and 
beet sugar, especially the refined and 
granulated, require special digestion, 
hence are less desirable as foods, and, 
therefore, should be as completely elimin- 
ated from the diet as possible. Indeed in 
most instances should be entirely elimin- 
ated. Children should under no circum- 
stances be allowed to have either cane or 
beet sugar in any form. 
The chief sources of the fats are, dairy 
products, cream, butter and cheese, pork, 
mutton, fish, peanuts-which are really not 
a nut but a legume-and all other nuts. 
These are the most concentrated of all 
the foods. 
Foods must also be classified from the 
standpoint of their inorganic content and 
the vitamines. No elements are so essen- 
tial to the body building as the inorganic 
salts-sodium, calcium (lime), phos- 
100 Diet 
phorus, potash, iron, manganese and sul- 
phur. A deficiency in the supply results 
in a stunted growth of the skeleton and 
in weak tissues. It is therefore obvious 
that in selecting a diet for the growing 
child we must choose carefully of those 
which not only supply the proteids in 
goodly amount, but above all things choose 
from among such as are rich in the in- 
organic salts. It is these salts that make 
the building of a boney framework pos- 
sible. 
Let us not forget that no child will or 
can grow into a strong healthy man or 
woman if the skeleton is weak or poorly 
developed. It is to this that all the or- 
gans and soft tissues are attached. If the 
frame is weak or under-developed the 
body cannot be strong. 
The foods richest in the inorganic salts 
are, wheat, rye, barley, oats, beans, peas, 
lentils, green vegetables, lean beef and 
mutton, cheese, and the various fruits. 
Raisins are especially rich in iron, as also 
is spinach. 
101 The Basis of Health 
Concerning the vitamines there is much 
that is uncertain, and probably much that 
is entirely unknown. However, we are 
certain of a great deal concerning their 
place and value in the diet. 
The vitamines are classified as A, B, C, 
D and X. Others are being discovered 
and classified by letter, but their place in 
the science of diet is still too uncertain to 
permit of their being mentioned. 
Vitamines are believed to be the sub- 
stances in our foods which make life pos- 
sible. The five so far discovered and 
whose properties have been quite ac- 
curately and fully determined are? "Fat- 
soluble A" which is found in butter, eggs, 
meat, milk and in some of the vegetables. 
In other words, it is found in foods that 
are richest in proteid and fat. A deficiency 
of this particular vitamine predisposes to 
rickets. 
"Water Soluble B," which is chiefly 
found in fresh milk, sugars, whole wheat, 
the hull of all the grains and rice, fruit 
102 Diet 
juices, green vegetables, nuts. That is, it 
is found very largely in the carbonaceous 
foods, though in a few of the others. And 
yet it is not in the starchy parts of the 
grains and rice that it is found, but rather 
in the hull. When these have been put 
through a process which separates the hull 
what is left is almost pure starch and com- 
pletely robbed of this vitamine. 
Unfortunately this is what many of us 
demand in the way of wheatflour, oatmeal 
and rice. 
A deficiency of this vitamine in food 
predisposes to various diseases of the nerv- 
ous system, notably polyneuritis, com- 
monly called beri-neri. This is a disease 
accompanied by paralysis and a gradual 
atrophy of the whole muscular system. 
"Water-soluble C" is found chiefly in 
potatoes, cereals and the starches gen- 
erally, and fresh meat. Its absence from 
the food predisposes to scurvy. 
"Vitamine D" is found chiefly in yeast, 
and is necessary for the growth of many 
103 The Basis of Health 
kinds of cells. It is at present not fully 
understood either as to its source or its 
influence on the growth and functions of 
the organs. 
"Vitamine X" is found chiefly in lettuce 
and probably in other leafy vegetables, 
and in whole grain wheat. Its influence 
on the physical economy has, like Vita- 
mine D, not yet been fully determined. 
"Vitamine B" is credited with having 
a direct influence on the endocrine or duct- 
less gland functions, stimulating the func- 
tion of secretion and through this exerting 
a powerful influence on all the bodily func- 
tions. 
Whether these substances, called vita- 
mines, possess all the properties claimed 
for them may be doubted by some. But 
it is certain that foods in their natural or 
raw state-and it is these in which they 
are principally found-possess something 
which the refined and processed foods do 
not possess. And when we remember that 
primitive peoples live largely and some 
104 Diet 
wholly on raw or natural foods and that 
they are free from many of the structural 
defects and functional diseases from 
which the races suffer who demand and 
feed almost wholly on the refined and 
processed foods, it is quite evident that 
there is something distinctly worth while 
in these mysterious substances. 
The American Indian, for example, has 
little use for a dentist, while the white man 
living in the same community has crowns, 
and plates and cavities galore. 
That we are constantly undermining the 
health by catering to our cultivated and 
artificial tastes is a fact which can easily be 
proved. The neglect of or refusal to eat 
green vegetables and raw fruits, which 
are all rich in the various vitamines and 
inorganic salts, is a reproach to good sense. 
Says one writer. "We have learned 
how to combat and control all those ter- 
rible diseases which scourged the world 
in the past, such as plague, cholera, 
typhoid fever, smallpox, yellow fever, 
105 The Basis of Health 
malaria, hookworm, pellagra, scurvy, 
tuberculosis, etc., but people are still sick, 
dental decay is universal, cancer on the in- 
crease, heart disease in the children of our 
cities appalling." 
Isn't it possible that the diet has some- 
thing to do with this state of affairs? 
106 CHAPTER VIII 
Diet Continued 
rr^HE three principal factors to be 
considered in selecting a diet for 
B the individual are (a) age, (b) 
morphology or constitution, (c) occupa- 
tion. 
The growing child, obviously, requires 
certain elements in far larger amounts than 
does the person in advanced years. Then 
there are others which he requires in 
smaller amounts. The growing child must 
build a skeleton and for this purpose must 
have the mineral salts, especially lime and 
phosphorus, in larger amounts than a per- 
son whose boney frame is completely 
formed. The latter requires these salts 
in sufficient quantity merely to keep up the 
process of repair. 
The growing child must also have the 
proteids supplied in relatively larger 
amounts. He still has a body to build. 
But this must not be taken to mean that 
he must have the proteids in larger 
107 The Basis of Health 
amounts or in an amount equal to that 
of an adult. Unfortunately for most 
children this is the idea that guides their 
elders in their feeding. In relation to the 
size of their bodies the amount of proteids 
is larger than that of an adult, but in 
actuality it is and must be much less. 
The demands of a child are more uni- 
form than that of an adult; and they are 
simpler; hence the diet must not be too 
varied. It is a grave mistake to have 
many different articles of food in the diet 
of a child. And to make various tempting 
dishes because the child does not want to 
eat is most reprehensible. 
Every normal child will eat sufficient 
of a few simple wholesome dishes prop- 
erly prepared. If he does not care for 
these it is because he is not hungry, or 
else not well, or because his tastes have 
been spoiled by the stupidity of his elders. 
The only occasion for ever deviating from 
this rule of simple feeding is that which 
is created by the peculiar physical or 
morphological make-up of the child. Spe- 
108 Diet 
cial demands must be met, and these may 
call for special articles of food. This is 
scientific feeding. 
The natural and perfect food during 
infancy is milk. After the nursing period 
other foods must be added which contain, 
besides proteid the fats, carbohydrates 
(starches) and the earthy salts. Milk is 
sufficiently rich in proteid and the fats 
to meet the requirements for a number 
of years, but it is poor in starch and the 
earthy salts. Therefore, these must be 
introduced at the proper time and in the 
most suitable form to assure proper diges- 
tion. Moreover the vitamines must also 
be supplied. 
The most perfect form in which the 
earthy salts and vitamines can be given is 
in raw fruit and raw vegetables. But as 
many of these, especially the vegetables, 
cannot be given a small child, their juices 
should be expressed and given. Then 
again it is always possible to use the water 
in which vegetables have been cooked and 
these elements utilized. 
109 The Basis of Health 
However, how extensively vegetables, 
either in the raw or cooked state, should 
enter into the dietary, not only of children 
but of adults also, depends a great deal 
on the degree of development of the in- 
testinal tract. 
It must be remembered that a vege- 
table diet is a bulky diet, and too, that the 
vegetable proteids are digested in the in- 
testines, requiring an intestinal ferment 
for digestion. If an individual has a small 
intestinal tract, as indicated by lower 
abdominal measurements that are less than 
one-tenth of the stature and a width of 
pelvis that is less than four-fifths of the 
length of the abdomen, it is clear that he 
is not prepared to take care of a large 
mass nor able to supply the essential fer- 
ment in the amount required. 
In such a case fermentation, of an ab- 
normal character, and flatulency are cer- 
tain to take place. Moreover, it often 
happens that constipation of a stubborn 
character results from a vegetable diet. 
110 Diet 
These things are clear proof that digestion 
is imperfect and the diet inappropriate. 
Persons who have a large abdomen, 
both in the upper and lower segments, may 
be given a bulky diet, and, hence may 
have vegetables in their natural or even 
cooked form. 
But what they should not have in large 
amounts is a diet rich in the carbohy- 
drates. Owing to the ease and rapidity of 
digestion of these they are invariably 
taken in excess and lead to obesity and 
lymphatism-a lymphatic and phlegmatic 
or flabby constitution. 
The tendency to this condition is ac- 
centuated when there is a deficient de- 
velopment of the lungs. Requiring, as the 
carbohydrates do, an abundant supply of 
oxygen for complete combustion, a lack of 
this leaves digestion in an incompleted and 
imperfect state. 
And this is true in the early as well 
as later years of life. Persons of this 
type appear well nourished and robust, 
111 The Basis of Health 
but their tissues are never firm. They 
have soft flabby tissues, tissues that are 
without normal resistance. This fact 
should be kept in mind by parents who 
insist on the children eating a large bowl 
of cereal every morning. 
Another fact relative to carbohydrate 
digestion must be kept in mind, namely, 
that in addition to an abundant supply of 
oxygen the ferment, ptyalin, in the saliva 
is absolutely necessary for complete diges- 
tion. When this is lacking digestion is 
imperfect. And that it ic lacking more 
often than not is a fact which one can 
observe by watching people eat a soft and 
mushy dish-cooked oatmeal, mashed 
potatoes and the like. 
The cereals, soft and mushy to begin 
with, are treated with milk, or milk and 
cream, and the potatoes are treated with 
butter or gravy and made more mushy, 
with the result that no chewing is done. 
Their stay in the mouth is no longer than 
it takes the tongue and muscles to pass 
them on to the esophagus and send them 
112 Diet 
down into the stomach. This is a very 
serious matter, especially since cereals 
constitute so large a portion of the break- 
fast of many adults as well as children. 
Concerning cereals another fact de- 
serves consideration. Probably nothing 
that we as a race have done has had more 
serious consequences than our craze for 
refined and processed foods. Every grain 
and seed which we use as a food that has 
been put through a refining process has 
been robbed of its best part. The highly 
refined flour, the processed cereals, the 
polished rice and the like are absolutely 
unfit for human consumption. 
Except the natural grains-cracked 
wheat, cracked oats, barley, corn meal 
and natural brown rice-there are no 
cereals on the market that equal these 
in the richness of their earthy salts and 
vitamine content, or even their proteid 
value. 
Why we should go out of our way to 
avoid things that are best for us and seek 
113 The Basis of Health 
those that are harmful is one of the great 
mysteries of human nature. 
Eggs and scraped beef, the latter either 
slightly broiled or raw, and cheese supply 
the animal proteids in the best form. 
Hence when milk ceases to be the best 
food for the growing child, ceases to meet 
all the requirements, then these in some 
form should be judiciously added. 
Lean beef and mutton, besides being 
rich in proteid are according to some au- 
thorities rich in the earthy salts. There- 
fore, to eschew them because of a prejudice 
is most unwise, and in the case of a child 
that has a deficiently developed intestinal 
tract it is unwarranted cruelty. A child 
with this structural defect who is made to 
live on a pure vegetable diet is punished 
in the cruelist manner imaginable. A diet 
of this character will mean for it early 
dilatation of the stomach and bowels, very 
likely constipation, but certainly under- 
nourishment, anemia, imperfect develop- 
ment in some way, and a handicap for life. 
114 Diet 
But equally stupid is the excessive in- 
gestion of the heavy proteid foods by per- 
sons who are not actively engaged in some 
laborious physical work-with pick and 
shovel, for instance. The man or woman 
that is engaged in some indoor occupation 
and who must have in addition to other 
things two or more eggs for breakfast, a 
slice of cold meat at noon and a slice of 
a roast in the evening is incompetent to 
look after himself. A guardian is urgently 
needed. And there are in our cities 
thousands whose daily menu is composed 
of about 80 per cent of the animal pro- 
teids: eggs, meat and fish. 
Then we wonder why appendicitis, ton- 
silitis, boils and other suppurative diseases 
are so common. These conditions are the 
direct product of nitrogen poison, nitrogen 
constituting a large per cent of all the ani- 
mal proteids. Consumed in larger amount 
than is used it becomes a virulent poison 
in the system. 
A person with a full or excessive ab- 
dominal development in all of its parts 
115 The Basis of Health 
should never satisfy his craving for meat. 
Since vigor of function is always in pro- 
portion to degree of development of the 
intestinal tract, other things being equal, 
he will be certain to eat too much; and 
with assimilation active, more nutriment 
will be taken up than can be used, and with 
serious consequences. The fact that he 
may have one or more copious bowel move- 
ments every day is no proof that elimina- 
tion is perfect and complete. This only 
shows that the direct waste product, that 
which remains in the bowel after absorp- 
tion has taken place, is being eliminated. 
However, as normal nutritive elements 
that have been taken up, but which are 
not or cannot be used in the normal process 
of building and repairing of tissues be- 
come waste also, these must be eliminated 
just as certainly as the waste in the bowel. 
The task of eliminating this waste falls 
largely on the kidneys, hence the preval- 
ence of diseases of the kidneys among 
men whose days are spent at a desk and 
other indoor work. 
116 Diet 
Foods may also be classified as nerve 
builders, muscle builders and bone build- 
ers. A number of articles meet the de- 
mand of all three processes more or less 
perfectly. Among these are the grains 
which have been mentioned, meat, fish, 
eggs, and milk. These all supply phos- 
phorus and lecithin (nerve fat) for nerve 
building, the proteids for muscle building 
and the earthy salts for bone building 
The various elements are contained in 
these different foods in varying amounts, 
naturally. 
It is obviously impossible to give more 
than a general idea of what a rational 
menu should consist of. What will meet 
the requirements of one person may be 
most inappropriate for another. Age, 
constitution and occupation are extremely 
important factors in the problem. Indeed, 
they are the deciding factors in every in- 
stance. 
For the average child between the ages 
of two and five years the following will 
meet the requirements more or less per- 
fectly : 
117 The Basis of Health 
For breakfast: One-half hour before 
eating, a medium sized glass of orange 
juice, or a dish of well-cooked prunes, or 
an apple either raw or baked. For the 
meal some whole wheat product, oatmeal, 
brown rice or corn meal mush with cream 
and sweetened with honey or maple syrup 
and a glass of milk. If a table spoon full 
of seedless raisins or dates is added to the 
cereal its flavor as well as its value as a 
dish is enhanced. 
For dinner: Occasionally a cup of 
vegetable soup; an egg in any form but 
fried, twice a week; a slice of crisp bacon 
once a week; on days when neither eggs 
or bacon are served cottage cheese two or 
three times a week; some cooked vege- 
tables, and for the older children now and 
then a salad of various raw vegetables 
finely chopped or ground, while for the 
younger the juice of various raw vege- 
tables; whole wheat bread and butter; 
fruit or a custard for dessert and a glass 
of milk. Cooked vegetables and a salad 
at the same meal are unnecessary. A 
118 Diet 
baked potato or rice may occasionally be 
served. 
For supper: A baked potato, or brown 
rice or baked macaroni, a slice of whole 
wheat bread or a graham or corn muffin, a 
glass of milk, dates, figs or a baked apple 
for dessert, or occasionally a dish of good 
ice cream. 
As the years advance the child must 
have a slight increase in the quantity as 
well as the addition of other things. A 
sandwich of scraped beef, either raw or 
slightly broiled, or an occasional lamb 
chop will prove of value. A dish of baked 
beans, baked without pork, may be al- 
lowed. 
These things are rich in proteid and are 
necessary as the child grows older and be- 
comes more and more active. However, 
as they are productive of a superabun- 
dance of the lymphatic elements care must 
be taken not to give them in too large 
amounts. It must be remembered that it 
is from an over-supply of these elements 
119 The Basis of Health 
that habitual glandular congestion and 
ultimate enlargement results-adenoids, 
large tonsils, etc. Evidence of congestion 
of the membranes in the nose and throat, 
obesity, a lymphatic or phlegmatic disposi- 
tion are positive indications of over-feed- 
ing with foods that are too rich in proteid. 
No normal child above two years of age 
requires more than three meals a day. 
Under that age four feedings a day is suf- 
ficient. Between meals nothing but water 
should be allowed. So-called under nour- 
ished children that appear to thrive when 
given a glass of milk in the middle of the 
forenoon, and the same possibly again in 
the middle of the afternoon, require atten- 
tion of some other sort. The glass of milk 
may help along, but we are deluding our- 
selves when we think that nothing more 
important is required; that we are dealing 
with the fundamental factors and meeting 
the conditions fully. 
As has been said, a grave mistake is 
made when we give or permit a child to 
have a great variety of things at a meal, 
120 Diet 
but a greater mistake is made when we 
allow it to eat when excited, hurried, angry 
or in any other than a calm and happy 
state of mind. And this applies to grown- 
ups just as much as it does to children. 
A good average breakfast for the aver- 
age adult is the following: 
Half an hour before eating, a glass of 
orange juice or grape fruit juice. Later 
a dish of well-cooked whole grain cereal 
with cream and sweetened with honey or 
maple syrup, two or three times a week 
a couple of eggs served in any way but 
fried, occasionally a slice of bacon, whole 
wheat bread toasted, a cup of cereal 
coffee. For many a breakfast of fruit is 
sufficient. 
For lunch a plate of vegetable soup 
two or three times a week; a salad of green 
vegetables with nuts, raisins or dates, 
cheese; whole wheat bread or pumper- 
nickel; and fruit either fresh or dried for 
a desert. 
For dinner a meat or fish course not 
121 The Basis of Health 
oftener than three times a week, one or 
two cooked vegetables (if a salad is taken 
one vegetable is sufficient), baked or boiled 
potato, a salad of various green vege- 
tables as suggested for the lunch, and a 
dessert similar to the lunch dessert, or pos- 
sibly a custard, or with a meatless meal, 
a dish of ice cream. 
On days when neither meat or fish are 
taken, then a dish of beans that have been 
baked without pork, or a dish of macaroni 
and cheese. When either of the latter 
are taken then potatoes and other starchy 
foods must be eliminated. 
The following makes a very delicious 
and satisfactory salad: 
Chop finely or grind a combination of 
raw vegetables as chicory, cabbage, cauli- 
flower, dandelion, lettuce, inner leaves of 
spinach, carrots, beets, etc., serve on let- 
tuce leaves, garnish with nuts, raisins, 
dates, cheese, or onion, a dressing of pure 
olive oil and lemon or other fruit juice, 
and if a little sweetening is desired add a 
little honey. 
122 CHAPTER IX 
Breathing Exercises 
CONCERNING breathing and 
other exercises there are quite as 
many theories as there are concern- 
ing the question of diet. Their number is 
legion. For the greater part, they, like 
the theories concerning diet, are based on 
assumptions, framed into doubtful systems 
and presented to the world with zealous 
enthusiasm. 
And, unfortunately, they all have a cer- 
tain amount of merit, just sufficient amount 
to prevent their demerits from being 
clearly seen. The amount of harm that 
has been done by the extensive employ- 
ment of these slightly meritorious systems 
will never be known. 
Another phase of the problem of diet 
and exercise which has done an incalcul- 
able amount of harm is that both subjects 
have been made ultra-scientific, ponderous 
and mystical. Instead of being brought 
within the comprehension of ordinary 
123 The Basis of Health 
mortals they have been made super-sci- 
entific and removed beyond even the under- 
standing of most of the intellectuals. In- 
stead of being made simple and common 
sense, which they might easily have been 
made, they are, in large part without sci- 
ence or sense. 
The matter of normal and perfect 
breathing we find is a simple thing once 
we have freed our minds of the rubbish 
which has been gathered by the reading 
of some of the books on the subject. 
Let us think of the lungs as being bel- 
lows; and that so far as taking the air in 
and expelling it, they act in exactly a like 
manner. They expand and contract. A 
perfectly simple act. They expand more 
or less in all directions-must do so in 
order for the air to enter the lobes of the 
lungs, but chiefly expand downwards. 
This fact should never be lost sight of. 
And this is because the floor on which they 
rest is the only extensively movable wall 
to the cavity in which they are contained. 
124 Breathing Exercises 
The diaphragm, being a muscle, has a 
quite extensive range of motion. 
But do we make the right use of the 
diaphragm in breathing? Very rarely! 
Not one person in a thousand does so un- 
less he be an infant or has been properly 
instructed, or it may be he does so when 
sound asleep. Ask anyone to take a deep 
breath and he will at once raise his chest, 
draw the diaphragm up and the abdomen 
in. Instead of allowing the floor of his 
bellows to descend and thus make more 
room for his lungs, especially for the lower 
lobes, he draws it up and makes the cavity 
smaller. 
But this is not all: During exhalation 
the reverse movement is made. That is 
to say, the diaphragm instead of being 
drawn up and the air forced out it is al- 
lowed to relax and settle down towards the 
abdomen, thus removing compression and 
allowing a great deal of the air in the 
lower lobes to remain. This is the in- 
variable movement during exhalation. 
The act is invariably a collapsing of the 
125 The Basis of Health 
thoracic walls, with the result that a cer- 
tain amount of impure air is always in the 
lungs. 
Why adult humans, without exception, 
breathe in this way is something that has 
never been fully explained. No infant 
does, nor does anyone of the lower ani- 
mals. 
Abdominal or diaphragmatic breathing 
is the only normal way to breathe. Yet 
there are physical culture teachers who 
tell us that it is wrong, and for proof point 
to the pendulous abdomen. They tell us 
that in time abdominal breathing will cause 
the organs to prolapse. This is nothing 
less than arrant nonsense. The fact is if 
properly done it will tend to replace organs 
that have already become prolapsed. A 
pendulous abdomen, if ever it is created by 
diaphragmatic breathing is nothing but evi- 
dence of unpardonable stupidity. 
The act of complete exhalation causes 
the diaphragm to be drawn up and the 
abdomen in, thus lifting the organs into a 
126 Breathing Exercises 
more normal position. The forcible con- 
traction of the abdominal muscles accom- 
panying this act or movement of the dia- 
phragm tends to strengthen them and re- 
sults in supplying a firmer support to the 
abdominal contents. 
Still another distinct benefit is derived 
from this method of breathing, namely, 
an increased activity of the abdominal cir- 
culation. 
The upward and downward movements 
of the diaphragm, acting in the nature of 
a pump, draw the blood out of congested 
organs and tissues and thus overcomes 
stagnation, improves metabolism and nu- 
trition. Hemorrhoids, varicose veins, and 
not infrequently distressing menstrual 
symptoms, are due entirely to stasis in the 
abdominal circulation. Emptying the or- 
gans of stagnant blood by vigorous dia- 
phragmatic breathing gives almost instant 
relief. 
A certain amount of muscular force is 
necessary to completely empty the lungs, 
127 The Basis of Health 
but none is required to fill them. Filling 
the lungs in normal respiration, providing 
they have been completely emptied, simply 
requires our letting go and allowing the 
air to flow in. Air does not have to be 
drawn or forced in. The external at- 
mospheric pressure of fifteen pounds to 
the square inch takes care of its getting 
into the smallest bronchioles. 
Exercises which are supplementary to 
deep inspiration and complete expiration 
and which assist in increasing the chest 
capacity and vigor of the functions involve 
the use of the arms in various movements, 
as raising and lowering them, either in 
front or to the side of the body, and swing- 
ing them in various directions. It goes 
without saying that the various movements 
must be done with some order and sys- 
tem. Merely throwing the arms about, 
more or less vigorously, and breathing 
with equal irregularity, is worse than use- 
less. Such effort uses up more vitality than 
the system is able to create during the time, 
and the person is worse off for his exercise. 
128 Breathing Exercises 
The important point to be remembered 
in exercising is that inspiration should be 
made during the movements that tend to 
lift up the chest walls and expand the 
cavity, and expiration should accompany 
the movements that tend to lessen the 
chest cavity. For example, the act of lift- 
ing the arm should be accompanied by 
inspiration and the downward movement 
by expiration. 
Never should the movement of the arms 
or other bodily movements be antagonistic 
to the respiratory movement. That is to 
say, any movement which tends to decrease 
the size of the thoracic cavity, as dropping 
and crossing the arms as in club swinging, 
while the inspiratory effort is made is 
wrong, and results in wasted effort. 
Coordination and rythm are absolute 
essentials in the exercise, and, indeed, in 
all exercises, in order to have free, easy 
and normal movements and to obtain the 
best results. 
The movements, whatever they are, 
should always be slowly made. Raising 
129 The Basis of Health 
the arm, for instance, should be of a speed 
to allow for full inspiration, and the down- 
ward movement such as will allow for 
complete expiration. 
The following exercises if done regu- 
larly night and morning will in a very short 
time show splendid results: 
Exercise I. Raise the right arm, bring- 
ing it directly forward and up as high as 
possible, inhaling slowly, and at the same 
time rising on tiptoe. Then slowly bring 
the arm down, exhaling at the same time. 
Exercise II. The same as the preced- 
ing but with the left arm. 
Exercise III. Bring both arms up to- 
gether, inhaling on the upward movement 
and exhaling on the downward, rising on 
tiptoe as before. 
Exercise IV. Bring the arms up from 
the side, inhaling on the upward movement 
and exhaling on the downward. 
Each of these movement is executed ten 
times night and morning during the first 
130 Breathing Exercises 
week. During the second week they may 
be increased to fifteen times, and gradu- 
ally brought up to twenty. 
Exercise V. Slowly bring one arm up 
from the side, bending the body at the 
waist to the opposite side as far as pos- 
sible, keeping the feet firmly on the floor. 
Inhale on the upward movement and ex- 
hale on the downward. Do this five times 
toward one side and five times toward the 
other, gradually increasing to ten. 
Exercise VI. Bring both arms up over 
the head as far as possible, inhaling at the 
same time, then slowly bend the body, but 
not the knees, and touch the floor with the 
tips of the fingers. Inhale and exhale as 
with the other exercises. This is to be 
done from five to ten times. 
As this latter is an exercise for the spine 
be careful that the spine is made to curve. 
Don't hold the spine straight and merely 
bend at the hips. This would be an exer- 
vice of no value whatever. 
Exercise VII. This is also for the spine. 
131 The Basis of Health 
While sitting on the floor with legs ex- 
tended reach forward and, if possible, 
touch the feet. Exhale as the body is sent 
forward and inhale as it is raised to the 
sitting position. This exercise strongly 
curves the spine. This is done five to ten 
times. 
To avoid having these exercises become 
monotonous to children and causing them 
to lose interest, they can be varied. For 
example, bring the arms up from the side 
to the level of the shoulders, then forward, 
then up over the head, etc. With a little 
thought other movements can be devised. 
Still another thing that can be done to 
vary the procedure is: have them inter- 
rupt the inspiratory act, that is, have them 
take strong sniffs, three, four and five times 
during one inspiration. 
This not only proves in a measure in- 
teresting but is of distinct benefit. The 
reason for it is this: Only a small por- 
tion of the air inhaled during ordinary 
breathing comes in contact with the mucus 
132 Breathing Exercises 
membrane lining the bronchial tubes; and 
as only that which comes in contact with 
the membranes can deliver its oxygen and 
take up carbo-dioxide it follows that but 
a very small amount of oxygen inhaled is 
actually taken up. 
All that which remains in the current 
of air in the tubes, and this is by far the 
greater amount, is again exhaled. With 
interrupted breathing this is not the case. 
The air that is taken in at one sniff is agi- 
tated and set in motion by the next, with 
the result that by the successive sniffs the 
greater portion of the air in the tubes is 
brought in contact with the membranes and 
so enabled to deliver its oxygen and to 
take up carbon-dioxide. 
But what about running and other more 
violent exercises as lung developers? 
Such exercises are anything but lung de- 
velopers! They are, in fact, the very op- 
posite. They rather arrest development. 
This can easily be understood when we 
stop to think that the more strenuous the 
133 The Basis of Health 
exercise, the more rapid the breathing, 
and the more rapid the breathing the more 
shallow or superficial the breathing. Fifty 
respirations per minute during violent ex- 
ercise is not at all extreme. Indeed, the 
number is frequently higher. 
Now the fact can easily be demonstrated 
that it is an utter impossibility to com- 
pletely fill and completely empty the lungs 
fifty times a minute. It is physically im- 
possible. Moreover, the more strenuous 
the exercise the more "set" are the mus- 
cles. and the more "set" the muscles the 
more are the movements of the chest in- 
hibited. This fact is also easily demon- 
strated. 
From this it can easily be seen that 
superficial respirations and restricted chest 
movements tend to arrest rather than de- 
velop the lungs. The investigations of 
Prof. Herkheimer prove this conclusively. 
He found that trained athletes had, as a 
rule, slow pulse, low blood pressure, a 
contracted and narrow heart and an ex- 
cess of the lymph cells in the blood. And 
134 Breathing Exercises 
these results have been confirmed by other 
investigators. 
If running develops the lungs and in- 
creases the vigor of function, why is tuber- 
culosis more common among the trotting 
"rickshaw" men in Japan than it is among 
other laborers? 
Again, if it is such a splendid exercise, 
why is heart disease so common among 
our athletes ? And why do athletes seldom 
live out their expectancy? Athletes are 
considered notoriously bad risks by every 
life insurance society. 
All forms of exercise have some merit. 
It is altogether a question of an indi- 
vidual's needs and how regularly they are 
indulged in, and, too, how sensibly they 
are indulged in. The best system yet de- 
vised may prove injurious if it is inappro- 
priate or is indulged in too strenuously, 
or is not combined with other things in a 
proper manner. 
How is the individual organized? What 
are his special needs? What is his age? 
135 The Basis of Health 
What his occupation? These are a few 
of the questions which must be considered 
before he should be allowed to go to work 
on the gymnasium floor, or on the athletic 
field. 
Many a young man has been crippled 
for life because he was allowed to have his 
own way, or possibly because he was en- 
couraged to do things which were beyond 
his structural and physiological capacity. 
A person with deficient lung develop- 
ment has no business to indulge in any 
strenuous muscular exercises until he has 
first brought his lungs up to a normal with 
proper breathing exercises. 
Deficient lung development, as has be- 
fore been said, means deficient vigor of 
function, insufficient oxygen supply, imper- 
fect metabolism. Add now to this the in- 
creased breaking down of tissue cells which 
results from the increased activity, and 
there results early decay and early death. 
And a physical director who thinks that 
young men and women will have their 
136 Breathing Exercises 
lungs developed by indulging in strenuous 
exercises and encourages them in this is a 
menace to the community in which he is 
working. He is a distinct liability. 
Then too let us remember that a person 
who spends his days at a desk has no use 
for the muscles of an athlete, and least of 
all if he has reached middle life. What 
persons approaching old age require is a 
system of exercises and a diet that will 
keep the muscular system soft, supple and 
pliable; that will keep it in a state where it 
can be made to execute nimble movements. 
This does not mean flabby and putty-like 
muscles, but well-rounded, freely movable 
and responsive muscles. 
Proper exercise and proper diet will give 
every man and every woman a muscular 
system of this character. Every boy and 
every girl can have it also, and best of all, 
be taught how to carry it along into their 
old age. 
But before humanity can enjoy this 
great blessing of health and vigor it must 
137 The Basis of Health 
know some things of which it today is 
quite ignorant. A knowledge of the laws 
of growth and being must be the common 
heritage of all. What is more, humanity 
must be governed by this knowledge; must 
not only understand these laws, but must 
be governed by them-trust in them and 
live by them. The future of the race de- 
pends on this. The way we are now going 
is the way to degeneration, as the evidence 
clearly shows, and this is the way to ruin. 
In these few chapters the object aimed 
at has not been to lay down a complete 
set of rules for the application of prin- 
ciples underlying the Science of Health. 
Space has net permitted of this nor has it 
been deemed advisable. 
What we stand more in need of at the 
present time than rules governing par- 
ticular circumstances is an appreciation of 
general principles and some understanding 
of them. Only when we have this are 
we likely to succeed in laying a proper 
foundation for set rules and a science. 
138 Breathing Exercises 
To point out some of these principles 
and indicate the course to be pursued in 
order to gain a practical understanding 
of them is all that has been attempted. 
139