Chapter II: Preface

The aim of this work has been to present in a clear and concise manner the fundamental physiological laws on which all personal hygiene is based; together with the practical, detailed directions for the proper development of the body and the training of the physical powers to their highest degree of efficiency by means of fresh air, tonic baths, proper food and clothing, gymnastic and outdoor exercise, so that the tissues will be placed in the best possible condition to resist disease.

The spirit of the times demands nothing less than the most perfect development of body and mind of which youth is capable, and maintaining the highest degree of efficiency of the adult worker for the longest possible term of years. The _fiat_ has gone forth from the American Medical Association for the scientific education of the public in the laws of hygiene and sanitation. And the great civic movement inaugurated by that same Association and the Committee of One Hundred on National Health for the establishment of a National Department of Public Health, promises to be crowned with success in the near future. And so it has been deemed superfluous to expound at length what preventive medicine has already accomplished in the short space of fifty years by the eradication of terrible epidemics and many diseases, and what a general knowledge of applied hygiene might reasonably be expected to accomplish in the near future.

It gives the author great pleasure to have this opportunity of expressing her deep indebtedness to Miss Ruth Blankenhorn, Vassar College, A. B., 1909, of Englewood, N. J., a most artistic and graceful dancer who posed for all the illustrations; and to Miss Harriet I. Ballintine, the able director of the Vassar College Gymnasium, who arranged the poses for the very excellent plates illustrating the free exercises and classic dances. Also to the Vassar College Athletic Association for 1908-09 for the especially arranged dances and field sports which they were so extremely kind as to demonstrate for her benefit.

ANNA M. GALBRAITH.

NEW YORK CITY.

CONTENTS

CHAPTER I

PAGE

THE WISDOM OF PHYSICAL EFFICIENCY 11

Physical Efficiency as an Exact Science; Marks for Physical
Efficiency; Statistical Study of the Physical Examinations
of 160 Young Women; the Physical Status of the
Women of To-day; the Reflex Action of the Various Impairments
of the Entire Organism.

CHAPTER II

HYDROTHERAPY 23

Description of the Skin; Functions of the Skin; the Physiologic
Effects of Water, Hot and Cold; the Chief Varieties
of Baths; Ablutions; the Tub Bath; the Alcohol Rub; the
Cold Dip; Alkaline and Saline Baths; the Rain Douche or
Shower Bath; the Hot Foot-bath; the Sitz Bath; Salt Ablution;
the Turkish Bath; the Electric-light Bath; Indications
for the Use of Turkish Bath, and Contraindications;
the Douche; Rationale of the Douche; Contraindications.

The Internal Use of Water; Its Action on the Heart and
Blood, on the Digestion; Therapeutic Indications for the
Use of Water; Contraindications for Drinking Cold Water.

Enemas; Vaginal Douche; Douching the Ear.

CHAPTER III

THE CARE OF THE SKIN AND ITS APPENDAGES 57

The Complexion; the Action of the Bath in Health; the
Proper Time to Bathe; the Care of Wash-cloths; Cleansing
the Face; Protection of the Face; the Use of So-called Cosmetics
for the Face; Facial Blemishes, Freckles, Liver Spots,
Sallow Complexion, Pimples; Acne, Eczema, Wrinkles and
Their Treatment; the Relation of Diseases of the Skin to
Internal Disorders.

The Hair; Dandruff; Causes and Treatment of Premature
Thinness of the Hair and Baldness; the Care of the Hair;
Gray Hair.

The Cosmetic Care and Treatment of the Hands; Cosmetic
of the Nails; the Care of the Feet; Painful Affections
of the Feet.

CHAPTER IV

THE DIGESTIVE SYSTEM: GENERAL PRINCIPLES IN HUMAN
NUTRITION AND DIETETICS 80

The Digestive Tract; Care of the Mouth and Teeth;
Controlling Factors of Digestion; Psychic Aspect of Digestion;
Importance of Mechanical Factors; Chemical Changes
of Food in the Stomach; Intestinal Digestion; Metabolism;
Constipation and Its Treatment.

The Amount of Food Required; the Classification of
Foods; Standard Dietaries; Maintenance Diet; Relations
of Diet to Various Conditions of Life; Practical Facts for
Guidance; Dietary in the Tropics; Food Economics; Table
of Food Values.

The Physiologic Action of Moderate Doses of Alcohol;
the Effect of Alcohol on the Muscular System; the Effect of
Alcohol on the Nervous System.