If you can find an opportunity to go camping there is no better way in which to spend a vacation. Everyone knows that a term of two or three weeks in the woods or by the side of a lake, living out-of-doors to some extent after the manner of primitive man, and getting a certain amount of pleasurable exercise with the continuous fresh air, will work wonders.
But if camping for a short period is beneficial, then a part of each day in the open air during the summer is well worth while; therefore try to "camp out" for two or three hours each evening. If you are through work at five o'clock, for instance, enjoy a picnic dinner in the open, instead of a regular supper in the dining-room of your home. It is daylight until almost eight o'clock during most of the summer, and this plan would yield two or three hours of open-air life. Or take advantage of part of this time, before supper, to go rowing, or swimming, to play some game, such as tennis, or to do anything else that will occupy you pleasantly for an hour or two in the open air. At least you can always take a good walk. If you go to bed at a reasonable hour you can probably rise early enough to permit a walk of one or two hours, or some other open-air activity, before going to work. If your work is in an office where you will be confined all day this advice is especially important. When your office hours begin at eight or nine o'clock in the morning you should imbibe as much fresh air as possible before work, if only by walking part or all the way to your place of business. Be in the open air as much as you can. Many people think they are too busy for this. They make the plea of lack of time, but when illness appears they have plenty of time to stay in bed. The open-air man or woman "side-steps" sickness. Since superabundant vitality can be obtained through open-air life, spend as much time as you can out-of-doors. Cultivate the outdoor habit. It will increase your efficiency so that you will do better work in less time.
[CHAPTER X: Strengthening the Stomach]
One of the first requirements in vitality building is strengthening the stomach. Within the stomach we find the beginning of all vital blood- making processes. Here is where the food first passes through the changes essential to create the life-building fluid called the blood. We therefore cannot exaggerate the importance of strength to this important organ. When referring to a strong stomach, I do not mean strength in the abdominal muscles lying immediately in front of the stomach; I mean strength of the muscles within the walls of the stomach itself, which, to a large extent, actually constitute the stomach. These layers of muscular fibers which assist in carrying on important parts of the digestive processes must be strong if digestion is to be satisfactory in every way.
Now the work of strengthening the stomach does not, by any means, consist wholly of exercise. The stomach in order to be strengthened must have a due amount of intelligent consideration at all times. For instance, you cannot make a garbage can of your stomach and expect to increase the strength of the organ. It is really necessary, if you are seriously desirous of securing the best results in vitality building, to learn at least the fundamental facts relating to rational dietetics; and, after acquiring this knowledge, to apply it to your individual use throughout every day of your life. The suggestions that I have offered in the chapter on Cleansing and Stimulating the Alimentary Canal are truly of extreme importance in these strengthening processes. In fact in every instance this plan will increase the assimilative strength, and will enable you to create a better quality of blood; and this result in turn naturally aids in strengthening the stomach itself as well as all other parts of the body. Furthermore, this is a method for cleansing directly not only the organ itself but the various glands which furnish the digestive juices. Therefore, if difficulties are frequently presented in connection with the functions of this organ, special attention should be given to the elemental cleansing and strengthening processes as outlined in the chapter referred to.
There are various special exercises which will have a certain influence upon the stomach because of their mechanical stimulation of this organ. All bending and twisting movements of the trunk of the body will naturally stimulate the action of the stomach because of their direct mechanical effect. All movements of this sort are naturally valuable under the circumstances, though for a short time after a meal any exercise that is so severe as to interfere with digestion should be avoided. Such interference results when the muscles are used to such an extent that they require greatly increased quantities of blood at a time when a plentiful supply is needed by the stomach to carry on the work of digestion. All my readers no doubt already understand the necessity for giving the digestive organs every opportunity to carry on their processes for at least one hour after a hearty meal. Bending and body-twisting movements are valuable one hour or more after a meal for strengthening the stomach, but they interfere with digestion if taken immediately thereafter. For increasing the vigor of this most important organ I would especially recommend the method already referred to for cleansing the alimentary canal and also the exercises which are given in connection therewith in the same chapter. If one is not in possession of a fair amount of strength I would suggest merely the exercises illustrated in Chapter VII to be taken in conjunction with the morning hot-water-drinking regimen.
It should be remembered, however, that for the strengthening of the stomach one must really depend most of all upon a proper diet and the care of the stomach generally, rather than upon any system of exercises intended to invigorate this organ.
To build up a strong stomach a daily plan of life must be followed which requires of the entire body a normal amount of activity, thus demanding and using a fairly liberal supply of nourishment. An active life is always favorable to good digestion, and especially so if it is an out-of-door life for at least a large part of each day, for then an appetite is created demanding of the stomach that healthy activity essential to strength building; in other words, an active and normal life generally is essential to the maintenance of a strong and healthy stomach. The body must be regarded not as an aggregation of parts, but as one complete unit, and anything that affects all parts affects each separate part. It is quite true that when the stomach is weakened from any cause, it is not wise to overtax it by the ingestion of foods that are difficult to digest. But at the same time a policy of using predigested foods, or others that are suited only to a weak stomach, is not likely to develop a vigorous digestion. It is essential that one should use a proper supply of natural and wholesome foods properly prepared. If this is done and the general rules of rational dietetics are observed, there is no reason why any one should not enjoy the possession of a strong stomach and a vigorous digestion. I cannot, however, place too much emphasis upon the value of outdoor life and general activity and the constitutional benefits that go with them for improving the stomach as well as all other parts of the body.
[CHAPTER XI: Preserving the Teeth]
Health to a large extent depends upon the teeth. Food can not be properly masticated without sound molars. The modern tendency of teeth to decay early in life clearly proves that something is wrong with our dietetic or chewing habits. Like any other part of the body, the teeth must be exercised in order to be properly preserved. Our foods are so frequently macerated to a fine consistency and they are so often cooked to a mush before they are eaten, that the teeth have little to do. They decay and become soft or brittle because of lack of use.