A Handbook of Health

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The Woods Hutchinson Health Series

A HANDBOOK OF HEALTH

by

WOODS HUTCHINSON, A. M., M. D.

Sometime Professor of Anatomy, University of Iowa; Professor of
Comparative Pathology and Methods of Science Teaching, University of
Buffalo; Lecturer, London Medical Graduates' College and University of
London; and State Health Officer of Oregon. Author of "Preventable
Diseases," "Conquest of Consumption," "Instinct and Health," etc.

Houghton Mifflin Company
Boston New York Chicago
Copyright, 1911, by Woods Hutchinson
All Rights Reserved
Tenth Impression

PREFACE

Looking upon the human body from the physical point of view as the most
perfect, most ingeniously economical, and most beautiful of living
machines, the author has attempted to write a little handbook of
practical instruction for the running of it.

And seeing that, like other machines, it derives the whole of its energy
from its fuel, the subject of foods--their properties, uses, and methods
of preparation--has been gone into with unusual care. An adequate supply
of clean-burning food-fuel for the human engine is so absolutely
fundamental both for health and for efficiency--we are so literally what
we have eaten--that to be well fed is in very fact two-thirds of the
battle of life from a physiological point of view. The whole discussion
is in accord with the aim, kept in view throughout the book, of making
its suggestion and advice positive instead of negative, pointing out
that, in the language of the old swordsman, "attack is the best
defense." If we actively do those things that make for health and
efficiency, and which, for the most part, are attractive and agreeable
to our natural instincts and unspoiled tastes,--such as exercising in
the open air, eating three square meals a day of real food, getting nine
or ten hours of undisturbed sleep, taking plenty of fresh air and cold
water both inside and out,--this will of itself carry us safely past all
the forbidden side paths without the need of so much as a glance at the
"Don't" and "Must not" with which it has been the custom to border and
fence in the path of right living.

On the other hand, while fully alive to the undesirability, and indeed
wickedness, of putting ideas of dread and suffering into children's
minds unnecessarily, yet so much of the misery in the world is due to
ignorance, and could have been avoided if knowledge of the simplest
character had been given at the proper time, that it has been thought
best to set forth the facts as to the causation and nature of the
commonest diseases, and the methods by which they may be avoided. This
is peculiarly necessary from the fact that most of the gravest enemies
of mankind have come into existence within a comparatively recent period
of the history of life,--only since the beginning of civilization, in
fact,--so that we have as yet developed no natural instincts for their
avoidance.

Nor do we admit that we are adding anything to the stock of fears in the
minds of children--the nurse-maid and the bad boys in the next alley
have been ahead of us in this respect. The child-mind is too often
already filled with fears and superstitions of every sort, passed down
from antiquity. Modern sanitarians have been accused of merely
substituting one fear for another in the mind of the child--bacilli
instead of bogies. But, even if this be true, there are profound and
practical differences between the two terrors. One is real, and the
other imaginary. A child cannot avoid meeting a bacillus; he will never
actually make the acquaintance of a bogie. Children, like savages and
ignorant adults, believe and invent and retail among themselves the most
extraordinary and grotesque theories about the structure and functions
of their bodies, the nature and causation of their illnesses and aches
and pains. A plain and straightforward statement of the actual facts
about these things not only will not shock or repel them, or make them
old before their time, but, on the contrary, will interest them greatly,
relieve their minds of many unfounded dreads, and save them from the
commonest and most hurtful mistakes of humanity--those that are
committed through ignorance.

THE AUTHOR.

CONTENTS

PAGE

I. RUNNING THE HUMAN AUTOMOBILE 1

II. WHY WE HAVE A STOMACH 4
What Keeps Us Alive 4
The Digestive System 7
The Journey down the Food Tube 9

III. THE FOOD-FUEL OF THE BODY-ENGINE 21
What Kind of Food should We Eat? 21
The Three Great Classes of Food-Fuel 25

IV. THE COAL FOODS 27
Proteins, or "Meats" 27

V. THE COAL FOODS (_Continued_) 40
Starches 40
Sugars 48

VI. THE COAL FOODS (_Continued_) 51
Animal Fats 51
Nuts 55

VII. KINDLING AND PAPER FOODS--FRUITS AND VEGETABLES 56

VIII. COOKING 62

IX. OUR DRINK 69
Filling the Boiler of the Body-Engine 69
Where our Drinking Water Comes from 72
Causes and Dangers of Polluted Water 75
Methods of Obtaining Pure Water 81
Home Methods of Purifying Water 87

X. BEVERAGES, ALCOHOL, AND TOBACCO 89
Alcohol 93
Tobacco 103

XI. THE HEART-PUMP AND ITS PIPE-LINE SYSTEM 108
The Blood Vessels 108
The Heart 115

XII. THE CARE OF THE HEART-PUMP AND ITS PIPE LINES 120

XIII. HOW AND WHY WE BREATHE 130

XIV. HOW TO KEEP THE LUNG-BELLOWS IN GOOD CONDITION 139
The Need of Pure Air 139
Colds, Consumption, and Pneumonia 152
How to Conquer Consumption 156
Pneumonia 165

XV. THE SKIN 167
Our Wonderful Coat 167
The Glands in the Skin 170
The Nails 172
The Blood-Mesh of the Skin 174
The Nerves in the Skin 177

XVI. HOW TO KEEP THE SKIN HEALTHY 179
Clothing 179
Baths and Bathing 184
Care of the Nails 188
Diseases and Disturbances of the Skin 189

XVII. THE PLUMBING AND SEWERING OF THE BODY 196

XVIII. THE MUSCLES 202

XIX. THE STIFFENING RODS OF THE BODY-MACHINE 210

XX. OUR TELEPHONE EXCHANGE AND ITS CABLES 216

XXI. THE HYGIENE OF BONES, NERVES, AND MUSCLES 228
How to Get and Keep a Good Figure 228
Our Feet 230
Sleep and Rest 232
Disorders of Muscles and Bones 233
Troubles of the Nervous System 235

XXII. EXERCISE AND GROWTH 241

XXIII. THE LOOKOUT DEPARTMENT 252
The Nose 253
The Tongue 257
The Eye 259
The Ear 266
Our Spirit-Levels 269

XXIV. THE SPEECH ORGANS 271

XXV. THE TEETH, THE IVORY KEEPERS OF THE GATE 277

XXVI. INFECTIONS, AND HOW TO AVOID THEM 286

XXVII. ACCIDENTS AND EMERGENCIES 314

QUESTIONS AND EXERCISES 331

GLOSSARY AND INDEX 343

ILLUSTRATIONS

PAGE
TO ATTEMPT TO RUN AN AUTOMOBILE WITHOUT KNOWING HOW WOULD BE
REGARDED AS FOOLHARDY 2

WHERE SUN-POWER IS MADE INTO FOOD FOR US 6

THE FOOD ROUTE IN THE DIGESTIVE SYSTEM 8

THE SALIVARY GLANDS 10

A SECTION OF THE LINING SURFACE OF THE STOMACH 14

A LONGITUDINAL SECTION OF STOMACH, OR PEPTIC, GLANDS 15

A CHEAP HOME-MADE ICE BOX 23

A BABY-MILK STATION 30

CLEAN, DRY SUNNING YARDS AT A MODEL DAIRY 33

CLEANLINESS BEFORE MILKING 34

THE MILKING HOUR AT A MODEL DAIRY 35

MILKING BY VACUUM PROCESS 36

WASHING THE BOTTLES AT A MODEL DAIRY 37

BACTERIA IN CLEAN AND IN DIRTY MILK 38

DANGER FROM DIPPED MILK 38

MILK INSPECTION AT THE RETAIL STORE 39

A THOROUGH BAKING, AND A VALUABLE CRUST 44

AN IDEAL BAKERY WITH LIGHT, AIR, AND CLEANLINESS 45

A BASEMENT BAKERY--A MENACE TO THE PUBLIC HEALTH 46

CANDY, LIKE OTHER FOODS, SHOULD BE CLEAN 50

A SMALL STORE, CLEANLY AND HONEST 54

THE JOY OF HIS OWN GARDEN PATCH 61

THE KITCHEN SHOULD BE CARED FOR AS ONE OF THE MOST IMPORTANT
ROOMS IN THE HOUSE 63

A KNOWLEDGE OF COOKING IS A VALUABLE PART OF A GOOD EDUCATION 66

BOYS, AS WELL AS GIRLS, SHOULD KNOW HOW TO COOK 67

THE CHAINED CUP 71

THE SPOUTING FOUNTAIN 72

NATURE'S FILTER-BED 74

AN EXAMPLE OF GOOD FARM DRAINAGE 76

THE DANGER SPOT ON THE FARM 78

TYPHOID EPIDEMIC IN THE MOHAWK-HUDSON VALLEY 80

ARTESIAN WELL BORINGS 82

A CITY WATER SUPPLY BROUGHT FROM THE FAR HILLS 84

A RESERVOIR AND COSTLY DAM 86

SCRAPING THE SEDIMENT FROM THE BOTTOM OF A RESERVOIR 87

THE DOMESTIC FILTER IN USE 88

A MILK STATION IN A CITY PARK 92

PROPORTION OF ALCOHOL IN LIGHT WINE, IN BEER, IN WHISKEY 95

A BOARD OF HEALTH EXAMINATION FOR WORKING PAPERS 105

A TEST OF CLEAR HEAD AND STEADY NERVES 106

BLOOD CORPUSCLES 109

SURFACE VEINS AND DEEP-LYING ARTERIES OF INNER SIDE OF RIGHT
ARM AND HAND 112

DIAGRAM OF ARTERY, CAPILLARIES, AND VEIN 114

THE EXTERIOR OF THE HEART 116

DIAGRAM OF VALVES IN THE VEINS AND HEART 117

THE BLOOD-ROUTE TROUGHT THE HEART 118

THE SCHOOL PHYSICIAN EXAMINING HEART AND LUNGS 121

ROWING IS A SPLENDID EXERCISE FOR HEART AND LUNGS 127

THE GREAT ESSENTIAL TO LIFE--AIR 131

DIAGRAM OF THE AIR TUBES AND LUNGS 134

"IMPROVING THEIR WIND" 137

THE "DARK ROOM" DANGER OF THE TENEMENTS 145

VENTILATING THE PUPILS, AS WELL AS THE CLASSROOM 146

A WELL-AIRED CLASSROOM 147

A HEALTHFUL ARRANGEMENT OF WINDOWS AND SHADES 148

A HEALTHFUL BEDROOM 151

DISEASE GERMS 152

A VACUUM CLEANER 153

EXERCISE IN THE COLD IS A GOOD PREVENTIVE OF COLDS 155

A YEAR OF CONSUMPTION ON MANHATTAN ISLAND 156

CONSUMPTION IN CHICAGO 157

A REPORT-FORM FROM A HEALTH DEPARTMENT LABORATORY 159

A SIGN THAT OUGHT NOT TO BE NECESSARY 160

A COMPARATIVE DEATH-RATE FROM CONTAGIOUS DISEASES 161

A TUBERCULOSIS TENT COLONY IN WINTER 163

AN OUTDOOR CLASSROOM FOR TUBERCULOUS CHILDREN 165

THE LAYERS OF THE SKIN 169

THE GLANDS IN THE SKIN 171

RESULTS OF TIGHT CLOTHING 181

A COMFORTABLE DRESS FOR OUTDOOR STUDY IN COLD WEATHER 183

AS A TONIC, SWIMMING IS THE BEST FORM OF BATHING 185

THE URINARY SYSTEM 200

THE MUSCLE-SHEET 205

USE OF MUSCLES IN BOWLING 206

USE OF MUSCLES IN FOOTBALL 207

PATELLA AND MUSCLE 207

THE HUMAN SKELETON 211

THE SPINAL COLUMN 212

A BALL-AND-SOCKET JOINT 213

A HINGE JOINT 213

LENGTHWISE SECTION OF BONE 214

CROSS SECTION OF BONE 214

THE NERVOUS SYSTEM 218

THE POSITION OF THE BODY IS AN INDEX TO ITS HEALTH 229

IMPRINT OF (1) ARCHED FOOT AND (2) FLAT FOOT 230

THE RESULT OF WEARING A FASHIONABLE SHOE 231

CALLUS FORMED AROUND A FRACTURE 234

A TRAINED BODY 242

TUG OF WAR 245

THE GIANT STRIDE 246

SCHOOL GARDENING 248

A WASTED CHANCE FOR PUBLIC HEALTH 249

AN OBSTACLE RACE 250

THE HIGH JUMP 251

ADENOIDS 256

MOUTH-BREATHERS 257

THE APPARATUS OF VISION 260

A SCHOOL EYE-TEST 263

DISINFECTING A BABY'S EYES AT BIRTH 265

THE APPARATUS OF HEARING 267

THE VOCAL CORDS 272

TEETH--A QUESTION OF CARE 278

A TOOTH 279

THE REPLACING OF THE MILK TEETH 282

A TOOTH-BRUSH DRILL 284

THE WINNING FIGHT 290

DEATH-RATE FROM MEASLES 291

DEATH-RATE FROM DIPHTHERIA AND CROUP 294

BILL OF HEALTH 298

GERMS OF MALARIA 301

CULEX 302

ANOPHELES 302

OILING A BREEDING GROUND OF MOSQUITOES 304

AN EDUCATIONAL FLY POSTER 310

A BREEDING PLACE OF FLIES AND FILTH 311

A TOURNIQUET 321

POISON IVY 325

THE NEW METHOD OF ARTIFICIAL BREATHING 328

PLATES IN COLOR

DIAGRAM OF THE CIRCULATORY SYSTEM _facing_ 110

DIAGRAM SHOWING GENERAL PLAN AND POSITION OF
BODY-MACHINERY _facing_ 198

A HANDBOOK OF HEALTH

CHAPTER I

RUNNING THE HUMAN AUTOMOBILE

The Body-Automobile. If you were to start to-morrow morning on a
long-distance ride in an automobile, the first thing that you would do
would be to find out just how that automobile was built; how often it
must have fresh gasoline; how its different speed gears were worked;
what its tires were made of; how to mend them; and how to cure engine
troubles. To attempt to run an automobile, for even a ten-mile ride,
with less information than this, would be regarded as foolhardy.

Yet most of us are willing to set out upon the journey of life in the
most complicated, most ingenious, and most delicate machine ever
made--our body--with no more knowledge of its structure than can be
gained from gazing in the looking-glass; or of its needs, than a
preference for filling up its fuel tank three times a day. More
knowledge than this is often regarded as both unnecessary and
unpleasant. Yet there are few things more important, more vital to our
health, our happiness, and our success in life, than to know how to
steer and how to road-repair our body-automobile. This we can learn only
from physiology and hygiene.

The General Plan of the Human Automobile is Simple. Complicated as our
body-automobile looks to be, there are certain things about the plan
and general build of it which are plain enough. It has a head end, where
fuel supplies are taken in and where its lamps and other look-out
apparatus are carried; a body in which the fuel is stored and turned
into work or speed, and into which air is drawn to help combustion and
to cool the engine pipes. It has a pair of fore-wheels (the arms) and a
pair of hind-wheels (the legs), though these have been reduced to only
one spoke each, and swing only about a quarter of the way around and
back again when running, instead of round and round. It has a steering
gear (the brain), just back of the headlights, and a system of nerve
electric wires connecting all parts of it. It gets warm when it runs,
and stops if it is not fed.

[Illustration: TO ATTEMPT TO RUN AN AUTOMOBILE WITHOUT KNOWING HOW WOULD
BE REGARDED AS FOOLHARDY]

There is not an unnecessary part, or unreasonable "cog," anywhere in the
whole of our bodies. It is true that there are a few little remnants
which are not quite so useful as they once were, and which sometimes
cause trouble. But for the most part, all we have to do is to look long
and carefully enough at any organ or part of our bodies, to be able to
puzzle out just what it is or was intended to do, and why it has the
shape and size it has.

Why the Study of Physiology is Easy. There is one thing that helps to
make the study of physiology quite easy. It is that you already know a
good deal about your body, because you have had to live with it for a
number of years past, and you can hardly have helped becoming somewhat
acquainted with it during this time.

You have, also, another advantage, which will help you in this study.
While your ideas of how to take care of your body are rather vague, and
some of them wrong, most of them are in the main right, or at least lead
you in the right direction. You all know enough to eat when you are
hungry and to drink when you are thirsty, even though you don't always
know when to stop, or just what to eat. You like sunny days better than
cloudy ones, and would much rather breathe fresh air than foul. You like
to go wading and swimming when you are hot and dusty, and you don't need
to be told to go to sleep when you are tired. You would much rather have
sugar than vinegar, sweet milk than sour milk; and you dislike to eat or
drink anything that looks dirty or foul, or smells bad.

These inborn likes and dislikes--which we call _instincts_--are the
forces which have built up this wonderful body-machine of ours in the
past and, if properly understood and trained, can be largely trusted to
run it in the future. How to follow these instincts intelligently, where
to check them, where to encourage them, how to keep the proper balance
between them, how to live long and be useful and happy--this is what the
interesting study of physiology and hygiene will teach you.

CHAPTER II

WHY WE HAVE A STOMACH

WHAT KEEPS US ALIVE

The Energy in Food and Fuel. The first question that arises in our
mind on looking at an engine or machine of any sort is, What makes it
go? If we can succeed in getting an answer to the question, What makes
the human automobile go? we shall have the key to half its secrets at
once. It is fuel, of course; but what kind of fuel? How does the body
take it in, how does it burn it, and how does it use the energy or power
stored up in it to run the body-engine?

Man is a bread-and-butter-motor. The fuel of the automobile is gasoline,
and the fuel of the man-motor we call food. The two kinds of fuel do not
taste or smell much alike; but they are alike in that they both have
what we call _energy_, or power, stored up in them, and will, when set
fire to, burn, or explode, and give off this power in the shape of heat,
or explosions, which will do work.

Food and Fuel are the Result of Life. Fuels and foods are also alike
in another respect; and that is, that, no matter how much they may
differ in appearance and form, they are practically _all the result of
life_. This is clear enough as regards our foods, which are usually the
seeds, fruits, and leaves of plants, and the flesh of animals. It is
also true of the cord-wood and logs that we burn in our stoves and
fireplaces. But what of coal and gasoline? They are minerals, and they
come, as we know, out of the depths of the earth. Yet they too are the
product of life; for the layers of coal, which lie sixty, eighty, one
hundred and fifty feet below the surface of the earth, are the
fossilized remains of great forests and jungles, which were buried
millions of years ago, and whose leaves and branches and trunks have
been pressed and baked into coal. Gasoline comes from coal oil, or
petroleum, and is simply the "juice" which was squeezed out of these
layers of trees and ferns while they were being crushed and pressed into
coal.

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