Part 3

1. Do not eat too much.

2. Do not study your food while eating.

3. Enjoy what you eat.

4. Chew your food until it swallows itself.

5. Eat regularly.

6. Do not eat when tired.

7. Take a brisk short walk after eating, as this is an aid to the digestive processes.

Laxatives and Enemas

These should be used only upon the consent of your doctor. They do not cure, and if possible should be avoided.

Mental Attitude

Patience is necessary, and the feeling “I can’t” should be changed to “I will.” This feeling can do more than drugs. Do not hurry defecation.

Regularity

Visit the toilet at least once a day--not to read but to move the bowels. Aim to establish a habit by visiting the toilet the same time every day.

Use of Water

Most people drink too little water. Six glasses of water a day is the minimum and eight are better. Even more should be taken in hot weather. Avoid ice water, for it chills the stomach. If ice water is the only water available, sip it slowly.

Water should be taken freely between meals. A glass at each meal will help digestion, and there is nothing that so helps the bowels as a glass or two of water before retiring.

Bathing

After taking the exercises described in the back of the book a bath should be taken. Take a shower or tub bath for two minutes with the temperature between 95° and 100° F. for cleansing purposes. This should be followed by a quick cold rub over the entire body. Dry with a rough towel until the skin glows. This should be followed by a cold wet towel rubbed on the abdomen for a few minutes until it attains a reddish glow. Then dry the body thoroughly, dress quickly, and you will have a keen appetite for the morning meal.

Exercises

The effectiveness of certain exercises in overcoming constipation has been scientifically proved. Diet alone will not cure constipation. Diet and exercise should be used together, and the victim of constipation should not neglect either. Suitable diet and proper exercises can usually be relied upon to cure the most obstinate case of constipation. They will very frequently banish that tired feeling and make one tingle with energy and vitality.

Every one needs exercise other than his work, for work tires the same old muscles and the same old back day after day, while it neglects the vital muscles around the waist. Work wearies, while exercise refreshes. Exercise builds up the muscular system and makes work easier. Exercise may be harmful if too vigorous, and if the patient is not accustomed to it. These exercises as described below should be indulged in mildly at first, and as the body becomes accustomed to exercise increase the dosage.

Monotony in doing the same old exercise cannot be condemned too vigorously. It is better to spread the dosage of work around the different parts of the body rather than to concentrate too vigorously on the muscles of the waist. The continuous repetition of certain movements results in fatigue, which causes atonic conditions about the parts involved.

Regular exercises in the open air and getting the abdominal muscles and organs in first rate condition is the first step in securing longevity of life and renewed vitality. This will increase the appetite and strengthen the voluntary muscles of defecation. Vigorous exercise diverts the thoughts from business and household cares and relieves an important factor in constipation. Hill climbing, walking, running, horseback riding, and all forms of games are the best forms of exercise for the cure of constipation. It so happens in many cases that the individual is not physically fit for such activities, and then the following exercises cannot be used to advantage until the patient is able to participate in recreative exercises and games.

In the following exercises that of raising both legs to a right angle from the lying position is purposely omitted because of the severe action on the abdomen and the paralyzing effect on the sensitive nervous systems of that region. Often an exaggerated condition of constipation comes from this type of exercise.

In the following exercises it must be remembered that good posture is necessary for the proper effect on the vital organs.

EXERCISES FOR THE PREVENTION AND CORRECTION OF CONSTIPATION

EXERCISE 1

Position: Lying on back on floor, hands on sides, legs straight.