HEALTH AND DISEASE 427 



To balance each meal is of the utmost importance. When one can trust 

 the appetite, it is an almost infallible method of balancing, but some 

 knowledge of foods will help. The aim, however, should always be 

 and this cannot be too often repeated to educate the appetite to 

 the point of deciding all these questions automatically. 



Exercise and Rest 



The hygienic life should have a proper balance between rest and exer- 

 cise of various kinds, physical and mental. Generally every muscle in the 

 body should be exercised daily. 



Muscular exercise should hold the attention, and call into play will 

 power. Exercise should be enjoyed as play, not endured as work. 



The most beneficial exercises are those which stimulate the action of 

 the heart and lungs, such as rapid walking, running, hill climbing, and 

 swimming. 



The exercise of the abdominal muscles is the most important in order to 

 give tone to those muscles and thus aid the portal circulation. For the 

 same reason erect posture, not only in standing, but in sitting, is important. 

 Support the hollow of the back by a cushion or otherwise. 



Exercise should always be limited by fatigue, which brings with it 

 fatigue poisons. This is nature's signal when to rest. If one's use of diet 

 and air is proper, the fatigue point will be much further off than other- 

 wise. 



One should learn to relax when not in activity. The habit produces 

 rest, even between exertions very close together, and enables one to con- 

 tinue to repeat those exertions for a much longer time than otherwise. 

 The habit of lying down when tired is a good one. 



The same principles apply to mental rest. Avoid worry, anger, fear, 

 excitement, hate, jealousy, grief, and all depressing or abnormal mental 

 states. This is to be done not so much by repressing these feelings as by 

 dropping or ignoring them that is, by diverting and controlling the atten- 

 tion. The secret of mental hygiene lies hi the direction of attention. 

 One's mental attitude, from a hygienic standpoint, ought to be optimistic 

 and serene, and this attitude should be striven for not only in order to pro- 

 duce health, but as an end in itself, for which, in fact, even health is properly 

 sought. In addition, the individual should, of course, avoid infection, 

 poisons, and other dangers. 



Occasional physical examination by a competent medical examiner is ad- 

 visable. In case of illness, competent medical treatment should be sought. 



Finally, the duty of the individual does not end with personal hygiene. 

 He should take part in the movements to secure better public hygiene 

 in city, state, and nation. He has a selfish as well as an altruistic motive 

 to do this. His air, water, and food depend on health legislation and ad- 

 ministration. 



