How to Live a Longer Life: Principles of Healthful Living

This article is based on “The Simple Life in a Nutshell, How To Live a Long Life” by John Harvey Kellogg, Inventor of Cornflakes. It is my hope that you will learn and follow these principles of healthful living.

The goal of this particular pamphlet is actually presenting a couple of easy rules, the very careful following of which the writer thinks will promote mental and physical efficiency, moral and mental equipoise and equanimity, and can extend life and helpful activity.

As space is simply too small to permit of the complete presentation of reasons or arguments, these rules are actually anticipated to be of chief service to those that are previously persuaded of the correctness of the basic propositions of the simple life, return-to-nature movement or right living.

It’s correct, nonetheless, to say, for the encouragement of those to whom the ideas presented are altogether new, that of the different suggestions made, not you are presented which hasn’t been extensively tried and tried in the experience of hundreds, possibly thousands, of persons; neither is actually a single proposition offered which doesn’t rest upon a good foundation of scientific fact.

The basic life isn’t an innovation. It’s a return to the old paths from which the perversions of the modern-day civilization of ours have gradually diverted millions of females and males, perversions that are actually accountable for the multitudinous maladies and degeneracies which annually multiply in gravity and number.

Modern medical studies have demonstrated that the majority of maladies from which individuals suffer, persistent in addition to intense, are actually due to infection of the alimentary canal with poison forming germs. Numerous scores of such germs are actually known. The poisons are actually absorbed, as well as give rise to an excellent number of distressing maladies and symptoms.

Unwholesome habits and unnatural foods of life encourage infection of the intestine by introducing poison forming bacteria and promoting the growth of theirs. Natural practices and natural food of life combat these disease producing infections. Hence the easy life is actually an anti-toxic life, a thoroughly clean life in probably the largest sense.

OVERALL RULES TO LIVE A GREAT DEAL OF LIFE

• Give attention every day to cultivating overall health. It’ll pay. Examine the surroundings and the conditions of the company and the house, and give careful consideration to personal practices and practices with special reference to the bearing of theirs on health.

• Recognizing that health of mind and body is actually among the best of all the private assets, try making every sensible attempt to keep intact, as well as, if at all possible, increase the capital of mental and physical strength.

• Give to the body and the functions of its that care and study which you’d accord to any other beneficial and costly mechanism, in order to be acquainted with the requirements of its and the most effective ways of providing them.

EATING FOR HEALTH AND EFFICIENCY

Eat only organic foods; that’s, those that are naturally adapted to the human constitution. The natural dietary includes fruits, nuts, cooked vegetables, legumes, and grains. Natural food imparts to the body the best length of electricity, as well as keeps natural conditions of living. No animals but scavengers and everything is eaten by males. We need to stick to the nearest relatives of ours, the orangutan and chimpanzee, in diet.

Stay away from meats of all kinds (flesh, fish, fowl, including sea food). These’re unnatural foods. They’re all very likely to contain lethal parasites of different kinds, and try to contain huge numbers of poisonous germs, wild germs or meat bacteria, which infect the intestines, cause putrefaction along with other poison forming processes, and inoculate the body with colitis and numerous other illnesses. These germs aren’t destroyed by regular cooking, like stewing, frying, broiling, and roasting. Crohn’s disease six.

Take care to stay away from an excess of protein, that’s, the albuminous element that is represented by meat that is lean, the white of eggs, as well as the curd of milk. An excess of putrefaction is promoted by protein, and hence intestinal autointoxication, the chief cause of biliousness, colitis, appendicitis, gall stones, arteriosclerosis, perhaps cancer, Bright’s disease, and early aging. Standard bread has an adequate quantity of protein, as do additionally other cereals. Most nuts, also beans and peas, have an excess of protein, and must be eaten sparingly.

Eggs must be eaten in moderation that is great, if at all. Autointoxication is encouraged by them, and therefore frequently cause biliousness. The yolk of the egg tends to be more balanced compared to the white.

Cow’s milk isn’t altogether designed for human food. A huge proportion of invalids, – nearly half, maybe – suffer from casein dyspepsia, and can not take milk without experiencing constipation, coated tongue, biliousness, headache, and any other unpleasant symptoms which indicate intestinal autointoxication. Such persons might often make use of yogurt buttermilk, yogurt cheese, cottage cheese, sour milk, or fresh buttermilk , with fewer difficulty, as well as with benefit. Great substitutes for milk might be ready from nuts (Almond cream, Malted Nuts).

Animal fats, like ordinary butter, suet, and lard, must be stayed away from. They’re hard of digestion, and promote intestinal autointoxication, and therefore cause biliousness. Vegetable fats are much more easily digestible, and don’t encourage intestinal autointoxication. To be wholesome, butter has to be absolutely cute, and really should be produced from sterilized cream.

assorted nuts Persons that are not subject to casein dyspepsia are usually in the position to digest sterilized cream much more effortlessly compared to butter. People that suffer from hyperpepsia – sour stomach – may take sterilized cream and butter much more freely than those that are afflicted by slower digestion. When butter and cream produce pimples on the facial skin, a coated tongue, or maybe a terrible taste of the jaws, they should be diminished in quantity, or perhaps omitted entirely. Olive oil, ripe olives, Malted Nuts, and nuts are fantastic substitutes for cream and butter.Stay away from poison containing foods. Cocoa, chocolate, coffee, and tea contain toxic alkaloids which impair digestion, damage the nerves, as well as promote disease of the liver, kidneys, and blood vessels. Hot fruit and cereal beverages juices are balanced substitutes for coffees and tea.

Condiments – mustard, spices, irritating sauces, hot, vinegar, capsicum, cayenne, pepper sauce, and pepper of all types – must be wholly discarded. The stomach is irritated by them and cause gastric and gastric ulcer and intestinal catarrh, colitis, and harm to the liver and kidneys.

Common salt, or perhaps chloride of sodium, must be used sparingly. Based on Others and Richet, the food naturally has all of the chloride of sodium in fact needed by the entire body, so that the inclusion of salt to the food is actually needed just to please a cultivated taste. A safe rule is actually: The less the greater. People that have dropsy, Bright’s disease, obese persons, hyperacidity, gastric ulcer, arteriosclerosis, and epileptics must discard salt.

Vegetables and fruits thirteen. Food combinations must be like to make the appropriate proportion of the several components, carbohydrates, – proteins, and fats. Vegetables and fruits, along with other combinations of natural foodstuffs, agree completely when mastication is sufficiently comprehensive to bring down the food to a liquid state in the mouth.The amount of food must be adapted to the dimensions of the amount and also the individual of work which he does. Never ever eat to satiety.

A person of average height and moderately active requires 200 calories of protein (1/10), 600 calories of fat (3/10), and 1,200 calories of carbohydrates (6/10), or maybe a total of 2,000 calories or maybe food units, every day. This’s equipped by the following: Bread, ten 1/2 oz.; milk, six oz.; potatoes, eight oz.; butter, two 1/4 oz.; rice flakes, one 1/4 oz.; cream, two 1/4 oz.; apples, seven oz.

The appropriate numbers for just about any bill of fare might be quickly figured out by aid of the Battle Creek Sanitarium Diet List. Be cautious to take in sufficient to keep regular weight (see table in the Diet List). The human body is able to get rid of a little excess, but can not make up a deficiency. Weigh when a month. In order to minimize weight, consume less food and exercise much more. Eat one third much more when doing hard muscular work. Psychological work requires no more food than loafing.

Food has to be well relished to get well digested. Based on Pawlow, appetite juice, that is created by stimulation of the nervous feelings of taste by palatable food, is actually probably the most crucial element in gastric digestion. Eat when hungry, do not since it’s mealtime, or even because invited to eat.

Cane-sugar must be eaten only in quantity that is tiny. Acidity is caused by large quantities and give rise to gastric catarrh and indigestion. Lovely fruits, like figs and raisins, meltose and honey or maybe malt sugar, are wholesome and natural sweets and might be eaten easily.

An inactive life has a tendency to create intestinal inactivity, that’s, slower digestion and constipation; hence, the regular day bill of fare must supply a sufficient quantity of laxative foodstuffs, fresh sweet fruits (not preserves), particularly prunes and figs, acid fruits and fruit juices, vegetables that are fresh, bran, whole grain preparations.

A few fresh, uncooked food must be eaten at each meal in the kind of fresh fruits or maybe fruit juices, lettuce, raw cabbage, other salads and cucumber.

veggies that are Fresh and whole grain cereals are essential to supply other, potash, and lime salts. The blood and just living cells need these salts, as do the bones and also the tooth. The free use of cane sugar and meats leads to lime starvation, due to the deficiency in lime. Stay away from white bread. Eat baked potatoes freely.

Stay away from great variety and complex dishes at one meal, but vary the diet from daily, as the appetite may indicate.

Eat at regular time, in order to keep the standard intestinal rhythm which secures the day moves of the bowels. Rather than omit a meal completely, eat a bit of fruit, or maybe a cake of colax (agar agar) with fruit juice, or perhaps other basic nutrient that will keep up the peristaltic procession and rhythm. By no means take food into the stomach when remains of a prior meal are actually present.

The most effective meal plan is eating two times one day. 8 to 9 a. m. and 3 to 4 p. m. are actually the most effective hours; or maybe 11 a. m. as well as 6 p. m., if the retiring hour is always extremely late. When breakfast is actually omitted or even taken really late, it’s a great plan to take some fruit right after rising.

If 3 meals are eaten, probably the heartiest meal must be taken at midday. The breakfast must be considerable, the evening meal really light, particularly staying away from pastry, rich sauces, fats, as well as hearty food. The evening meal ought to consist chiefly of ripe or maybe cooked fruits, liquid foods, and such cereals as boiled rice or even cereal flakes.

Stay away from drinks and foods iced. Extremely cold foods or even drinks, when taken at all, must be swallowed gradually and in tiny quantities to stay away from chilling the stomach.

Chew every morsel until reduced to liquid in the mouth. Comprehensive chewing develops appetite juice in the tummy and also combats intestinal autointoxication, a most prolific reason for illness. Careful mastication affords opportunity for the nutritive instincts to choose the food and food elements adapted to the body needs, also to say, Enough, at the correct moment. Hence, give preference to dry foods. Sip liquid foods gradually, being careful to insalivate thoroughly.

Dismiss work, worries, business cares and annoyances while eating. Good digestion is promoted by good cheer. Anger, irritation, worry, stop digestion.

What we consume today will be walking about and talking tomorrow; hence all foods not known to be wholesome and pure ought to be stayed away from. Particularly stay away from so-called and rich hearty (hard to digest) foods, and such indigestibles as pickles, green olives, and preserves.

Take 3 or perhaps 4 pints of water one day, such as liquid food.
Don’t drink a lot at or right after meals. Take a number of sips anytime thirsty.
Drink a glassful of water on rising in the morning, on retiring during the night, an hour prior to each meal, and 2 or maybe 3 hours after consuming.

EXERCISE FOR HEALTH

Live almost as possible in the open air. When compelled to work inside, make sure that the living and work rooms provide an ample, continual source of air that is fresh. The lower the temperature the greater, so very long as the body is actually kept perfectly hot. Temperatures above seventy are depressing. The breathing of air that is cool is actually a consistent tonic; every breath is actually a tonic bath, a crucial lift. A 1000 breaths an hour count considerably toward disease or health, according as the air breathed is actually cool and pure, or maybe impure and warm.

Doing work in the open air is actually among the very best forms of working out, particularly working in the garden, pruning, hoeing, digging, etc. Do a number of great, hard muscular work each day, sufficient to produce slight muscular fatigue and free perspiration; but stay away from exhaustion. Exercise out of doors is most advantageous.
Swimming in deep water at seventy six to seventy eight will be the very best of all the specific health exercises. Quick walking and hill climbing are actually excellent; stair climbing is great.

One need not degenerate actually since the occupation of his is inactive. Generally sit erect, with chest held rather high as well as the little of the back supported. Sit only a small amount as they can. Standing and lying are healthful and natural more positions than sitting. One could exercise while sitting at the office by deep breathing and by stiffening the muscles of very first one limb a couple of seconds, then the other group. All of the muscles within the body might be worked out in this specific manner.

Heavy breathing aids digestion, encourages liver and bowel action, develops the lungs, and purifies the blood. The sole directions needed are actually: Hold the chest very high and breathe as deeply as you are able to 10 or maybe 20 times every hour, or perhaps oftener. The most effective breath gymnastics are actually swimming, hill or maybe stair climbing, and quick walking or even running. Constantly breathe throughout the nose.

In walking, constantly hold the chest very high and carry it effectively to the front. Swing the arms moderately, and walk quickly adequate to accelerate the breathing just a little. 9 miles walking one day at the speed of 3 miles an hour is actually the needed level for the common person. The majority of housekeepers and laborers do more.

Develop the abdominal muscles by some easy exercises, for example walking on tiptoe with chest held high, or maybe working round the room on all fours; or even lie on the back, hold the legs straight and raise them to the perpendicular, repeating 30 to forty times 3 times one day.
Lying on the back, elevate the body from the lying to the sitting position with the hands placed upon the rear of the neck. Repeat 10 to 20 times 3 times one day, slowly increasing the number.

When the abdominal muscles are actually weakened, so that the lower abdomen bulges forward, a tight flannel bandage, or perhaps more substantial support, must be used about the lower abdomen when on the feet, until the muscles have been strengthened by exercise.

THE TOILET

Cleanse the mouth and teeth thoroughly before and after each meal, on rising and on retiring. A foul tongue and decaying teeth indicate intestinal autointoxication and mouth infection and overall low resistance.

Bathe each day during the night in weather conditions that is warm. Two times a week in the winter months, take a warm cleansing bath prior to retiring. Apply facial vaseline or even organic olive oil after the bath in case the skin is actually dry.
When the skin is actually irritated, apply Dr. Buckley’s skin cream.

In the event the skin irritation is incredibly great, add 5 grains of carbolic acid and 10 grains of menthol to the above. Apply after bathing in weather that is cold, particularly when working with water that is hard.
Massage the scalp with the finger tips dipped in water that is cool two times one day.

Have a short cool bath each morning on rising. This’s a great tonic. Or perhaps have a great air bath morning and night, rubbing the skin with a dry towel.

The hands, nose, and scalp additionally require sanitary attention. For the hands, use an excellent soap and then rinse well with soft water. If difficult, apply skin cream (see reverse page).

The bowels could move thoroughly 3 times one day, most normally immediately after each meal. Numerous persons move the bowels right after rising. Train the bowels by attempting to walk them on rising and after meals.

Putrid, foul smelling stools are actually a sign of intestinal autointoxication, and therefore are due to an excess of protein in the form of meat, eggs, or maybe to decay (stagnation or stasis) in certain part of the colon. Such a condition always breeds disease and also indicates need for a difference of flora.

SLEEP AND REST

Sleep 8 hours every night. If not strong, or even if neurasthenic, have a nap prior to dinner. Growth, assimilation, and repair are most active while asleep.

Surroundings during the night must be silent. Sleep amid noise isn’t usually refreshing.
On the side is the greatest place during sleep for many persons. Change sides.

The bed needs to be neither too difficult or too soft. Stay away from feathers. The covers must be porous, light, warm, and dry. Stay away from overheating by excess of clothing. Make use of a thin pillow and then discard bolsters.

When sleeping, always breathe outside air provided by means of wide open windows, a window tent, a fresh air tube, or even a sleeping balcony. Don’t sleep within 2 hours after consuming.

Make the weekly Sabbath one day of total rest from work. Spend the majority of the day out-of-doors if at all possible. Have a half day off for an outing in the midst of the week.

CLOTHING

The clothes must be porous, light, comfortable, and loose. Restrictive clothes are automatically harmful, for the trunk of the body is consistently changing in size and form. Wear porous, cotton or perhaps linen underclothing next the skin.

Stay away from waterproofs aside from transient safety. Clothe the extremities and so as to help keep them dry and warm. Stay away from an excessive amount of clothing.

MENTAL HYGIENE

Don’t worry. The Power which made us can and does care for us. There’s no need to be concerned. The Intelligence which controls and energizes lungs and heart are able to rule the destinies of ours and with the co operation of ours will lead the life of ours in ways where all things come together for good to us. Worry kills. Hope inspires, uplifts. Cheer up.

Don’t be self centered. Stay away from thinking or even speaking about ailments or any other unpleasant things. Cultivate altruistic ideals and optimistic and wholesome thoughts.

Exercise self control and restraint for all of things. Work uses energy moderately; the emotions and also the passions, enormously.

Have a holiday once you dream about the work of yours.

Discard tobacco, alcoholic drinks, other nerve and tonic drugs foolers. They’re poisons which lessen efficiency and shorten daily life.

SUGGESTIONS FOR BOWEL MOVEMENTS

For sedentary bowels, knead the abdomen effectively with the hands night and morning, particularly the lower side parts. Eat laxative foods, particularly nuts and fresh fruits, and whole grain cereals. Drink a cup of water that is cool or even eat an orange on rising and retiring. Exercise the abdominal muscles. If needed, work with a great enema (80F.) within an hour after breakfast each day for a week or perhaps 2. Pick one along with a half to 2 ounces of sterilized bran every day. Use Colax biscuit (agar agar) at each meal. Take one to 3 tablespoonfuls of Para lax (emulsion of Russian paraffine oil) during the night. Visit the closet regularly after each meal to train the bowels. Whenever a call is encountered respond immediately. 5 minutes might postpone action indefinitely. Support the feet on a stool before the closet seat.

For a cold, take an electrical light or maybe some other sweating bath on retiring; drink 3 quarts of water or maybe weak lemonade every day and consume small but fruit for one day or perhaps two; and remain out-of-doors. Live in the fresh air and stay away from colds.

If nervous or sleepless, take a warm bath at hundred two F. for one or maybe 2 minutes, then cool to ninety three to ninety five; continue half an hour to 2 hours if needed. This seldom fails.

If bilious, take a number of enemas until the bowels are completely emptied. Drink 2 or perhaps 3 quarts of water every day. Eat freely of green veggies and fresh fruits. Stay away from fats almost wholly for a couple of days, as well as diminish the quantity of fats in the standard diet plan. Discard milk. Make the bowels move 3 or maybe 4 times one day by the usage of Para-lax, Colax, or bran, or perhaps all 3, if needed. Use besides if required a daily enema at eighty F.

The perfect food of the order of excellence: Fresh, fruits that are ripe, cooked fresh fruits, cooked dried fruits, nuts, graham bread, rice, zwieback, toasted wheat flakes, potato, cauliflower, carrots, greens along with other new vegetables, lettuce, cabbage, cucumber, honey, meltose, malted nuts, yogurt buttermilk, sterilized cream and milk, raised bread, lentils, beans, peas, sterilized butter.

Eat, drink, sleep, physical exercise, – do everything for efficiency. Said Paul, Whether ye eat or maybe drink, whatsoever ye do, do everything for the glory of God. A male is able to do credit to the Creator of his only in adopting the natural order of life designed for him.