638 PLAIN FACTS FOR OLD AND YOUNG 



malted nuts, for meats of all sorts. Whole-grain 

 prejDarations, granola, toasted wheat flakes, graham 

 bread, etc., should be used, together with ripe fruit. 

 All kinds of alcoholic liquors, including wine, beer, 

 and hard cider, must be scrupulously avoided, also the 

 use of tobacco in any form. Tea and coffee are highly 

 injurious. The diet should be made abstemious. Bet- 

 ter too little than too much. 



2. E'Tyercise. —Flenty of exercise in the open air 

 should be taken daily. "When the emplojonent is sed- 

 entary, dumb-bells, Indian clubs, and other forms of 

 gymnastics are of great value, and should be taken 

 regularly. The amount of exercise taken each day 

 should be equivalent to walking from six to fifteen 

 miles, according to the strength. Vigorous walking is 

 one of the best forms of exercise. It is not well, as a 

 rule, to take a great amount of exercise before break- 

 fast. Exercise may often be taken to advantage just 

 before retiring at night. It is useful at this time as 

 a means of securing a healthful fatigue, which will in- 

 sure sound and refreshing sleep. 



3. Mental Conditions.— ThQ mind should be con- 

 trolled with the utmost rigor. Impure thoughts should 

 not be harbored for a moment. The mind should not 

 be occupied in the evening with anything of an exciting 

 nature. 



4. Treatment.— T2i\ie a good, thorough sponge or 

 full bath, using soap, and rubbing vigorously with a 

 coarse towel, twice a week, at bedtime. If the parts 

 are irritable, smarting after urinating, and frequent 

 emissions, take a hip bath at 100° daily, just before 

 retiring at night. Continue the bath about fifteen min- 

 utes. Hot and cold applications to the lower portion 

 of the spine three or four times a week, will also be 



