Heat, enervating effect of, 11.

Heating systems, ventilation and, 10-11.

Hens, influence of mind on health illustrated by, 108-109.

Heredity, dependence of health of individual on, 164-165; eugenic improvement attainable through control of, 293; discovery of laws of, resulting in science of eugenics, 293-294; traits influenced by, 297-298; distribution of traits, 298-300; desirable and undesirable traits, 300-301; illustrations of laws of, by Andalusian fowl and by guinea pigs, 307-316; application of principles to human race, 316-322.

Hill-climbing, as exercise, 94; for overweight, 217.

Hodge, Clifton P., fly-trap invented by, 73-74.

Home exercise, 94.

Hookworm disease, preventive measures, 75.

Hot weather, diet in, 34.

Houses, disadvantages attached to invention of, 145-147.

Housing, hygiene of, 7-14; disadvantages of the poor regarding, 128-129.

Humidity of air, how to secure, 11-12.

Hurry, habit of, in modern life, 114; as a promoter of indigestion, 150; excessive use of flesh foods due to, 151.

Hygiene, individual, ideals implied by, 1; medieval views contrasted with modern ideals, 1-2; good, ventilation the first rule, of, 7; mental, 105-118; unity of, 121-126; obstacles to, 126-135; possibilities of, 135-143; and civilization, 143-156; public versus individual, 157-159; necessity for cooperation between public and individual, 159-161; race, 163-168; of immediate concern to the present generation, while eugenics is important for future generations, 167-168.

Hypochondriacs, risk of becoming, 111.

Ice-cream, comparative food value of, 33.

Ideal food proportions, 173.

Ideals, of individual hygiene, 1; contrast afforded by medieval, 1-2; present-day establishment of more wholesome, 2; as to labor, 3-4; still further improvement needed in American, 4-6.

Idleness, evils of, 91.

Impairments, unsuspected physical, 136-139.

Inactivity, necessity for periods of, 89; rest and sleep the two great forms of, 89.

Indians, bad effects of indoor living upon, 146-147.

Indigestible foods, digestibility of so-called, 49.

Individual hygiene, public hygiene versus, 157-159; practice of, a remedy for degenerative tendencies, 292.

Indoor living, unnatural character and evils of, 145-147.

Industrial workers, unsuspected impairments among, 137-138; calories of food consumed daily by different classes of, 195; powers of, lessened by use of alcohol, 238, 244.

Infections of the body, by germs, 69-75; importance of cleanliness for avoiding, 75; through the mouth, 78-83; in colds, 272.

Infectious diseases, power of resistance to, weakened by alcohol, 68; results regarding, from teeth hygiene, 88.

Insect-borne diseases, 71.

Insomnia, remedial measures for, 102-103; often caused by excessive smoking, 264.

Instinctive eating, experiments with, 200-209.

Intestinal intoxication, distinguished from autointoxication, 81-82.

Intestinal poisoning, from insufficient mastication, 45.

Introspection, one of the curses of idleness, 91.

Iron, in vegetable foods, 40.

Italy, mortality statistics of, 286.

James, William, on enjoyment of life, 5; on religion of healthy-mindedness, 114.

Jews, effects of indoor living withstood by, 147.

Kidney, among the worst foods, 48.

Kidneys, death rates from diseases of, 284, 285.

Kipling, Rudyard, on concentrated foods, 41-42.

Labor, modern ideals concerning, 3-4; turned from drudgery into play by proper development of health ideals, 5-6; division of, an evil of civilization, 152. See Work.

Lamb, food value of, 29, 178.

Laxative drugs, avoidance of, 53.

Laxative foods, 52.

Leg-lifting exercise for faulty posture, 222.

Lettuce, cellulose in, 41; vitamins supplied by, 42; food value of, 175.

Lice, diseases carried by, 74-75.

Life, no principle which limits, 142-143; shortening of, by unhygienic modes of living, 155.

Life Extension Institute, purpose of, 1.

Lighting, electric preferable to gas, 13.

Lime, deficiency of flesh foods in, 39.

Linen, use of, in clothing, 17.

Literature, avoidance of morbid, 99.

Liver, excess of acids produced by eating, 39; among the worst foods, 48.

Liver diseases, death rate from, 285.

London, expectation of life in, 289.

Lusk, Graham, quoted on minimal cost of food, 190-194; experiments by, to ascertain basal metabolism of body, 196.

Malaria, not caused by night air, 22; carried by mosquitoes, 71.

Marriage, effect of health on opportunities for, 2; exercising wisdom of choice in, 165-166; enactment of wise laws of, 167; science of eugenics and, 293-323.

Mastication, required by hard foods, 41; value of thorough, and evils of insufficient, 44-47; a desirable means of tooth and gum hygiene, 84; and mental attitude, 110; experiment to test effects of, on endurance and strength, 200-209.

Meat, decrease in amount eaten in middle life and in hot weather, 33-34; high-protein value of, 38; too much, a common error of diet, 38-39; excess of acids produced by, 39; endurance tests to ascertain value of, in diet, 197-199; sudden and complete exclusion from diet not desirable, 208; indulgence of craving for, 209.

Meats, table of food values of cooked, 178.

Mechanical diet indicator, 202.

Medical examination, desirable for determining one's diet, 50.

Medical practise, modern radical revolution in, 2-3.

Medieval indifference to matters pertaining to human body, 1-2.

Melancholy, physical sources of, 57, 105-106.

Mendel, discovery of laws of heredity by, 295.

Menstrual period in women, mental effects of, 106.

Mental condition, relation of mode of breathing to, 26-27; effect on sleep, 104-105; learning to avoid abnormal, 113.

Milk, food value of, 30, 181; protein value of human, 37; vitamins supplied by raw, 42; not cooked by pasteurization, 42-43; among the best foods, 48; pasteurizing, for avoiding typhoid germs, 73; skim milk a cheap source of protein, 131.

Mind, exercise of the, 97; activity and rest needed by, 105; serenity of, an important factor, 105; interrelation of health and, 105-118.

Mind-cure, proper and improper employment of, 111-112.

Mineral oils, as intestinal lubricants, 53.

Mineral waters, not to be used habitually, 53.

Minor ailments, as warning signals, 138-139.

Moistening of air, methods for, 12.

Monotony and interruption, 92.

Moore, R. M., quoted on mortality among abstainers and non-abstainers, 229.

Mortality. See Death rate.

Mosquitoes, diseases communicated by, 22, 71; preventive measures against, 71-72.

Mouth, infection through the, 78-83; preventive measures against infection through, 83-88.

Moving pictures, eye-strain caused by, 93; hygienic value, in the way of recreation, 99.

Nasal congestion from overeating, 276.

Nasal douches, use of, 70, 276.

Nasal obstruction, a cause of colds, 272.

National Council of Safety, attitude toward alcohol, 244.

Nature, upsetting of equilibrium of, by civilized man, 143-156.

Neckwear, constriction from tight, 16.

Negroes, bad effects of indoor living upon, 146-147.

Nervous system, effect of alcohol on, 237-239.

Nervous troubles, outdoor treatment for, 21.

Neurasthenia, sometimes caused by a slouching posture, 57.

New York City, expectation of life in, compared with England and Wales, and London, 289.

New York State, death rate statistics of, 287, 288.

Nicotin, percentage of, in tobacco, 251-254; amount of, in tobacco smoke, 254-255, 260-261; effects of, 255-256; experiments with, on animals, 263.

Night air, mistaken ideas concerning, 22.

Nose, cleaning the, 70, 276-277.

Nuts, vitamins supplied by, 42; among the best foods, 48; digestibility of, when properly chewed, 49; table of food values of, 183.

Oatmeal, food value of, 29, 180.

Obstacles, to hygiene, 126-135.

Oils, as laxative food, 52; as intestinal lubricants, 53.

Oleomargarine, a cheap source of fat, 131.

Olive oil, a concentrated food, 28-29.

Olives, food value of, 30, 182.

Onions, cellulose in, 41; food value of, 176.

Oranges, food value of, 30, 177.

Outdoor living, benefits, of, 18-20, 276.

Outdoor schools, 19.

Outdoor sleeping, 20-24, 104.

Overeating, causes of, 154; nasal congestion from, 276.

Overheating of rooms, 11.

Overnourishment, from too free use of sugar, 48.

Overstrain, results of, 90; prevention of, 91-92.

Overweight, influence of, on longevity, 30-31; life insurance estimates as to, 31-32, 213; determination of, 31; importance of checking tendency to, 32; eating-habits that cause, 32-33; diet for, 215-216; fats to avoid, 216; exercise for, 217; main reliance to be placed on dietetic regulation rather than on exercise, 217; avoidance of sudden reduction in weight, 217-218; reduction of weight a simple matter, 218-219.

Overwork, popular delusions concerning, 124-125.

Pack, Fred. J., statistics by, on effects of tobacco, 256-259.

Paraffin oil, an intestinal lubricant, 53.

Parsnips, food value of, 41, 176.

Pasteurization, milk left uncooked by, 42-43.

Pastry, table of food values of, 179.

Patent medicines, habit-forming drugs in, 65.

Peanuts, food value of, 30, 183; digestibility of, 49; a cheap source of protein, 131.

Peas, a high-protein food, 38; protein in, a possible objection, 39-40.

Pecans, food value of, 30, 183.

Pepper, to be used sparingly, 48.

Peroxide of hydrogen, for disinfecting raw foods, 43.

Personal equation, hygienic living and the, 139-140.

Perspiration, benefits of, 76.

Philosophy, help to be obtained from, in field of mental hygiene, 114; Oriental superior to Occidental in training in control of attention, 115-116.

Physical examinations, a remedy for degenerative tendencies, 292.

Physiological effects of alcohol, 236-244.

Pickles, table of food values of, 182.

Pie, food value of, 29, 179.

Pillows, use of, in sleeping, 104.

Plague, spread by fleas and lice, 74-75.

Play, the halfway stage between work and rest, 100-101. See Work and play.

Playgrounds, outdoor, 19.

Plays, hygienic value of, as recreation, 99.

Pneumonia, outdoor treatment for, 21; trend of death rate from, 285.

Poisons, from constipation, 51-56; relation of posture to, 57-64; habit-forming drugs and patent medicines, 65; substitution of milder for the more injurious, 65-66; alcohol, 67-68, 227-249; tobacco, 68-69, 250-271; infections with germs, 69-78; teeth and gums as a source of infection, 78-81; focal infection and autointoxication, 81-83.

Poor, disadvantages of the, in opportunities to live a healthy life, 128.

Posture, physical value of an erect, 57; breathing exercises for correcting evils of, 58; in standing and walking, 58-59; of the feet, 59-60; in sitting, 60-62; pains due to faulty, 62; effects of faulty, in children, 62; teaching of correct, 63; relation to character, 63-64; corrective exercises for faulty, 221-223; in cases of flat foot, 223.

Potatoes, food value of, 29, 176; valuable because of alkalinity, 43; among the best foods, 48; a cheap source of starch and sugar, 131; for underweight, 220.

Preservatives, harmful, 65.

Preventability of disease and death, 135-136.

Preventive dental treatment, 86-87.

Preventive medicine, practise of, 2-3; application of methods by people themselves, 3.

Program, constructing a day's, 120; main features of a eugenic, 167.

Prostitutes, disease among, 77.

Prostitution. See Social evil.

Protein, function of, as a constituent of food, 35-36; examples of, 36; question of right proportion of, 36-37; common error of diet in using too much, 38; injuries from overabundance of, 38-39; poisoning caused by decomposition of, in the colon, 56; in cheap foods, 131; list of foods high, moderate and deficient in, 171; experiments to determine value of, in diet, 197-199.

Prunes, food value of, 30, 179; laxative quality of, 52.

Prussia, mortality statistics of, 286, 290-291.

Public hygiene, 157; what is included under, 157-158; progress made in, 158; various important measures of, 161-163.

Puddings, table of food values of, 179.

Pumpkins, cellulose in, 41.

Purins, in flesh food, leading to production of uric acid, 39; found in some vegetable foods, 40.

Pyorrhea, action of, 79-80; treatment for, 85-86.

Pyridin in tobacco smoke, 260-261.

Quack remedies, to be avoided in case of colds, 280.

Quacks and quack advertising, movement against, 162-163.

Quarantine, included in public hygiene, 158.

Quensel, Ulrik, on disagreement of work and alcohol, 244.

Quick lunches, an institution of civilization, 150; relative energy values and cost of different orders at, 184-190.

Quinine, use of, deleterious in case of colds, 280.

Race hygiene. See Eugenics.

Races, effects of indoor living on different, 146-147; varied conditions in different, with respect to resistance to disease, 323.

Raw foods, value of, 42.

Reading, choice of, for recreation, 99.

Reading on trains, eye-strain caused by, 93.

Ready-to-serve foods, analysis and cost of, 184-190.

Recreation, outdoor, 19; necessity for, 89, 98; importance of enjoyment of, 98-99; forms of, 99; advantages possessed by games, 99; reading, dancing and card-playing, 99-100; suicidal amusements, 100.

Regime, demand for a well-balanced, 125-126.

Relatives, marriage of, 305-306.

Relaxation, cultivation of power of, 101; bathing a help to, 102.

Religion, as a help in field of mental hygiene, 114; of healthy-mindedness, 114-115.

Reproduction, rules of, under a eugenic program, 167.

Rest and sleep, the two great forms of inactivity, 89.

Rheumatism, traceable to focal infection, 82.

Rice, not a laxative food, 52; food value of, 180.

Richards, Mrs., on cost of food, 130.

Roosevelt Conservation Commission on National Vitality, report of, 136.

Rosenau, Dr., on sex instruction, 77.

Rowing-machine, home exercise on, 94.

Rubner, Prof., on injuries from overabundance of protein, 38-39.

Running, a beneficial exercise, 94.

Saccharin, harmful in foods, 65.

Salt, to be used sparingly, 48.

Salts, inorganic, in mixed diet, 43.

Sandals, benefits and risks in wearing, 17.

School, teaching correct posture in, 63.

Schools, outdoor, 19.

Segregation of defective classes, 321-322, 323.

Self-respect, relation between erect posture and, 63-64.

Serenity, to be practised as an art, 113.

Setting-up exercises, 221-224.

Sex hygiene, eugenics not limited to, 293-294.

Sex instruction, 77-78.

Shaler, N. S., "Man and the Earth," quoted, 143-144.

Shell-fish, a high-protein food, 38; special objections to too great an amount of, 39.

Shoes, care necessary in choosing proper, 16-17.

Shredded wheat biscuit, food value of, 29, 181.

Signal-station exercise, for faulty posture, 222.

Singing, as a hygienic practise, 26.

Sitting, correct posture in, 60-62.

Skim milk, a cheap source of protein, 131.

Skin training, establishing resistance to colds by, 273-274; means of, 274-275; by wearing light, porous clothing, 275.

Sleep, one of the two great forms of inactivity, 89; means of inducing, 102-103; importance of, to health, 103; hours of, 103; eating before, 103-104; use of pillows, 104; type of bed, 104; effect of mental attitude on, 104-105.

Sleeping, out-of-door, 3, 20-24, 104; a preventive of colds, 9, 276; for underweight, 220.

Sleeping porches, arrangement of, 22-23.

Sleeping tents, 23-24.

Social evil, remote causes of, 123; cooperation needed in movement against, 163.

Soups, food values of, 183.

Sour milk, among the best foods, 48; a means of reducing decomposition of protein in the colon, 56.

Specialists, medical, "one idea" doctrines of, 122.

Spinach, cellulose in, 41.

Spinal curvature, sometimes caused by faulty posture, 62.

Sponge-cake, food value of, 29, 179.

Squash, cellulose in, 41.

Standing, correct posture in, 58-59.

Starch, cheap sources of, 131.

Sterilization of defectives, 323.

Stevenson, R. L., on duty of being happy, 115.

Sugar, food value of, 30, 182; danger from overuse of, 48; cheap sources of, 131; taking of, for underweight, 220.

Sunlight, benefits of, to air, 14.

Sweden, American ideals of perfect manhood and womanhood inferior to those of, 4; attention to individual hygiene in, and decline in death rate, 159; mortality statistics of, 286, 292.

Sweetbreads, excess of acids produced by, 39; among the worst foods, 48.

Sweets, table of food values of, 182; time for taking, 220.

Swimming, as exercise, 94; an example of healthful activity and relaxation, 101-102; for overweight, 217.

Syphilis, destructive effect of, 78; resistance to, weakened by alcohol, 240.

Systemic injuries from mouth infection, 80-81.

Table, posture in sitting at a, 61.

Tea, degree of injury from, 66.

Teeth, benefits to, from hard foods, 41; evils of insufficient mastication, 44; infection from decayed, 78-83; danger from over-dentistried, 83; method of cleansing, 84-85; periodic examinations and cleanings, 86-87; question of saving, at expense of other parts of body, 87; correction of irregularities, 87-88; care of temporary, 88; results of teeth hygiene, 88; malformation of, a cause of nasal obstruction and colds, 272.

Temperature of living-rooms and work-rooms, 11.

Tents for outdoor sleeping, 23-24.

Thinking, exercise in, 97.

Thoughts, effect of character of, on sleep, 104-105.

Ticks, diseases spread by, 74.

Time, taking of, for hygienic living, 132-133.

Tobacco, injury from poison in, 65; ill effects of, 68-69; derivation of, 250-251; composition of, 251-255; effects on animals and on man, 255-265; increase in use of, 267-268; references concerning, 268-271.

Tobacco heart, risks accompanying, 263.

Tobacco smoke, air vitiation from, 13; amount of nicotin in, 254-255, 260-261.

Toeing out and toeing in, 60, 223.

Tomatoes, cellulose in, 41; vitamins supplied by, 42; food value of, 176.

Tongue, cleansing, with tooth-brush, 85.

Tooth powders and pastes, use of, 85.

Toxaemia, autointoxication distinguished from, 81-82.

Traits, subdivisibility of each individual into, according to Mendelian discovery, 295; rules resulting from inheritability of, 296; physical, known to act hereditarily, 297; mental, 297-298; moral, 298; laws governing inheritance of, 293; distribution of, 298-300; socially noble and ignoble, 300-301; mating of, in marriages, 304-305; maturing of, at certain ages, 306; dominant and recessive, 317-319; need of education on inheritability of, 323.

Tree-swaying exercise for faulty posture, 222.

Tuberculosis, outdoor sleeping as a remedy for, 21; sometimes produced by the "consumptive stoop," 57; infection from germs of, 71; remote causes of, 123; primarily a house disease, 146; liability of different races to, 147; public and individual hygiene invoked in fight against, 159; resistance to, weakened by alcohol, 240; trend of death rate from, 285; application of science of eugenics to, 299.

Typhoid fever, death rate from, 285.

Typhoid germs, guarding against, 72-73.

Typhus, carried by lice, 75.

Ulcer of the stomach, sometimes caused by focal infection, 82.

Underclothes, benefits of loose, porous, 14; suitable material for, 17.

Underweight, relation of, to longevity, 30-32; determination of, 31; remedy for, 33; life insurance statistics as to, 219; diet for, 219-220; exercise for, 220.

United Kingdom, consumption of alcohol in, 235, 236.

United States, consumption of alcohol in, 235, 236; trend of death rate in, 281-285; comparison of death rate with those of other countries, 286.

Unity of hygiene, 121-126.

Uric acid, caused by purins in diet, 39.

Urinary system, death rates from diseases of, 284, 285.

Vaccination, overcoming prejudice against, 163.

Vacuum cleaners, advantages of, 13.

Variety, need of, in work, 92.

Vegetables, bulky foods, 29; suitable diet for middle life, 33-34; objection to some, on account of richness in protein, 39-40; cellulose supplied by, 41; vitamins supplied by, 42; acids supplied by, 43; among the best foods, 48; laxative food, 52; table of food values of, 175-176.

Venereal diseases, infections from, 77-78; resistance to, weakened by alcohol, 240.

Ventilation, importance of, 7; motion, coolness, humidity, and freshness, of air chief features of, 7; overemphasis of danger from drafts, 8-9; by means of windows, 9; use of window-boards, 9-10; air-fans as a help in, 10; heating systems and, 10-11; importance of cool air and enervating effect of hot, 10-11; dryness and humidity of air, 11-12; relation of clothing to, 14-18; necessitated by conditions of civilization, 147; as a preventive of colds, 275.

Vermin, diseases spread by, 74-75.

Vertigo, causes of, 123.

Vital resistance, increased by outdoor sleeping, 21-22.

Vital surplus, conservation of, 5.

Vitamins in foods, 42; importance of well-being of body, 42.

Walking, correct posture in, 58-59; as exercise, 94; pleasures of, as recreation, 99; for overweight, 217.

Water, drinking, with meals, 48; varying effects of habits of drinking, on constipation, 52; freeing from typhoid germs, 72; importance of pure supply of, 162.

Water closets, height of seats of, 54.

Weak feet, causes of, 60; disturbances of health due to, 224; means of detecting, 224-225.

Weight, relation of, to longevity, 30-32; the correct average, 213-214; standards for, at various ages and heights, 214; avoidance of sudden reduction in, 217-218. See Overweight and Underweight.

Wheat-bran, a preventive of constipation, 52.

Whisky, not to be taken for colds, 280. See Alcohol.

Wholesale costs of uncooked ingredients of standard foods, 192-193.

Will, exercise of the, 97-98; effort of, necessary to hygienic living, 126-127.

Window-boards, use of, 9-10.

Windows, best ventilation to be had through, 9.

Wood fires as ventilators, 10.

Woody fiber necessary in diet, 41.

Wool, use of, in clothing, 17.

Work, normal, one of the great blessings of life, 91; arrangement of hours for, 92; need of variety of, 92. See Labor.

Work and play, the two great forms of activity, 89; adjusting the proportion of, 90.

Working conditions, disadvantages of the poor regarding, 128-129.

Worry, physical sources of, 105-106; physical effects of, 112; practising art of serenity as an offset to, 113; ailments aggravated by, 123.

Writer's cramp, cause of, 62.

Yard-arm exercise for faulty posture, 221-222.

Yellow fever, carried by mosquitoes, 71.

Zhebrovski, E. A., experiments of, with cigaret-smoking rabbits, 255.



Transcriber's Note Three typographical errors have been corrected, and two missing endnote references inserted. Details of these can be found in the HTML version of this eBook. The inconsistent hyphenation of the words borderline, cooperation, coordination, cornstarch, healthymindedness, makeup and smallpox, and the inconsistent accenting of Beitraege, employes and regime has been left as in the original. The table on infant mortality was originally a further column on the large mortality table above it. This column has been separated to avoid scrollling and aid legibility.

THE END