158 BIOLOGY AND HUMAN LIFE 



1. The selection of food (see page 141). 



2. The avoidance of food materials that are personally undesirable, 

 however suitable they may be for others. 



3. The avoidance of special sauces and spices as stimulants to the 

 appetite. 



4. The observance of fairly regular hours as to eating. 



5. Leisurely attitude toward the meal. This would include the taking 

 of a few minutes of rest before eating, when tired, as well as the avoid- 

 ance of rushing off to work or to play after eating. 



6. The establishment of a pleasant frame of mind for the meal, as 

 well as other agreeable surroundings, whenever possible. 



7. Thorough mastication of the food before swallowing. This does 

 not mean counting the number of bites that you put into every mouth- 

 ful ; it means having the habit of chewing until the mass in the mouth 

 is in a nearly fluid condition, so that it fairly ''swallows itself." 



8. Drinking plenty of water — before meals, between meals, as well 

 as at meals, and before retiring — but never using it (or any other liquid) 

 to "wash down" food in the mouth or to take the place of saliva for 

 softening food. 



9. Where outdoor work with the large muscles is not a part of the 

 regular program, exercising (out of doors if possible) a certain amount 

 every day. 



10. Deep breathing, through the nose, not a few breaths now and then, 

 but as a regular thing, all the time. 



11. Plenty of sleep every night. This is better than sleeping a little 

 most nights, in the hope of raising the average by sleeping later on Sun- 

 days or holidays. 



12. Emptying the bowels every day, as nearly as possible at a 

 fixed time, 



QUESTIONS 



1. What is the relation between pleasant feeling and the work of the 

 digestive system ? 



2. What besides digestion is influenced by our emotions ? 



3. What are the advantages of jumping right into your work or play 

 immediately after a meal ? the disadvantages ? 



4. What are the advantages of softening the food with water or 

 milk? the disadvantages? 



5. What are some of the common causes of constipation ? How can 

 they be avoided ? 



