Qass 
 
 Book— + 
 
Making Olb^,,^ 
 
 BODIESlfbeNG' 
 
 Ohirty -Eiqht Lessons 
 m Duildinq Vital it if 
 andNeroewrce and in 
 the c4rt ofPostpon inq 
 Old c4ae ^ ^ ^^ 
 
 Cessans 
 
 1 and 2 
 
 Bernair Macfadden 
 

 To those, young or old, who desire to retain the 
 
 vivacity, energy and enthusiasm of youth and 
 
 to those who would turn hack the clock of 
 
 Father Time, whose bodies are bent, whose 
 
 eyes are dimmed, who walk with a 
 
 halting gait at an age when they 
 
 should be buoyant with the spirit 
 
 of youth, this course is hopefully 
 
 and sympatjietically dedicated. 
 
 ©CU570003 
 
INTRODUCTION 
 
 OLD age is a disease. 
 Premature death is a tragedy. 
 
 The young man's age is upon us. 
 
 The spirit of youth is now a vital necessity 
 everywhere. 
 
 Old men are not wanted. They are in the way. 
 They are an encumbrance to themselves and 
 every one with whom they come in contact. 
 
 Years may have crept upon you. You may 
 have advanced far into what is ordinarily consid- 
 ered old age. But do not dispair. You may re- 
 gain not only the spirit, but much of the vigor, of 
 youth ; and it is your duty to do so. 
 
 Square your shoulders. Look the future square 
 in the face. Turn the. old man out of your life. 
 
 Keep out the old-age disease. 
 
 Your body is being made over every day, and 
 senility results from the debris that accumulates 
 in the process of rebuilding. Maintain proper ac- 
 tivity of your body throughout every part, and 
 there will be no little or no debris. 
 
 Act the part of youth. Cultivate and rigidly 
 hold on to the spirit of youth. Maintain your en- 
 ergies at high-water mark. Keep your spine 
 straight. Thus the old-age disease will find no op- 
 portunity to enter your life. 
 
 3 
 
INTRODUCTION 
 
 If you are already in the clutches of old age, be- 
 gin now to fight for the return of youth. Work 
 with might and main for the restoration of this 
 priceless possession. Train your body as you 
 would that of a race horse. Follow out the clear 
 and definite instructions that you find in this 
 course. Eat food that will give you strength, 
 virility, energy, vivacity, enthusiasm, and make 
 your life a daily struggle for the most precious 
 of all earthly gifts — the power, the joys of youth. 
 
 Men and women have been young at fifty, 
 sixty, seventy and even eighty. Some have re- 
 tained the spirit of youth on to the century mark. 
 Those who live in accordance with Nature's laws 
 maintain that life grows more beautiful year by 
 year ,that its glories, its joys, its delights increase 
 with age. 
 
 If you are living the incomplete life, if you are 
 giving up the precious things of human existence 
 for the drunken stupor of dietetic excesses, for 
 the pleasures of luxury, idleness and ease, you are 
 selling your birthright for a mess of potage. 
 
 Wake up to the possibilities within your reach ! 
 
 Rejuvenate your body ! Make your mind keen 
 and capable. Obey the laws of Nature and you 
 will achieve results that you now scarcely dare to 
 dieam of. 
 
 (2 
 
 /sAMj^ 
 
SUGGESTIONS 
 FOR A' DAILY PROGRAM 
 
 BE sure to thoroughly ventilate your sleeping 
 room. 
 
 Upon waking in the morning, stretch the legs 
 and arms and b.ody throughout as you do when 
 yawning. Continue this stretching process until 
 you feel that every muscle has been properly and 
 thoroughly awakened. 
 
 Take several deep breathing exercises while 
 lying in bed. 
 
 Make an extraordinary effort to occupy your 
 mind with pleasant thoughts when arising. "Cut 
 out the grouch.." 
 
 Stand before a mirror and in night clothing 
 or no clothing, take the vitolyzing exercises illus- 
 trated in Lesson II. . 
 
 Follow these with general upbuilding exercises 
 explained in Lesson VIII. 
 
 • At the completion of your exercise wet the 
 hands in cold water and apply them to all parts 
 of the body until the skin is wet, then rub the 
 body with the open hands and until thoroughly 
 dry. Do not use a towel. 
 
 Try to drink a pint or more of water during 
 or following the exercises. The water can be 
 hot or cold, as desired. 
 
 Arrange your eating habits with a view of 
 avoiding over-eating. Some people are able to 
 avoid over-eating advantageously by eating only 
 
 5 
 
SUGGESTIONS FOR A 
 
 one or two meals daily. If you can calculate 
 accurately the amount of food necessary to your 
 requirements, three meals are satisfactory. Do 
 not eat without appetite. Food eaten without 
 enjoyment often turns to poison in the stomach. 
 
 It is usually best to begin the day with an 
 orange or some other acid fruit. If you have no 
 appetite for breakfast, the acid fruit mentioned 
 should suffice. 
 
 Eat your hearty meal at noon or at night to 
 suit your convenience and your leisure for diges- 
 tion. 
 
 A fast of one or two days or even several days 
 when your appetite fails or your digestion be- 
 comes impaired or you are threatened with acute 
 illness, is of extraordinary value. 
 
 Walking is highly commended. 
 
 To avoid or cure any tendency to flat foot, 
 walk in a straight line pointing the feet directly 
 ahead. If there is a strong tendency to flat foot, 
 then point the feet inward. 
 
 Take deep breathing exercises frequently dur- 
 ing thp day while walking. 
 
 Every night before retiring take the spinal 
 stretching exercise in connection with a deep 
 kne^ squatting position, described in Lesson III. 
 
 Always use a little cold cream after shaving, 
 or better still, some olive oil or other good oil, 
 before applying the soap. 
 
 Use the stretching device for stimulating and 
 strengthening the spine once or twice weekly, 
 depending upon the condition of your spine. 
 
 6 
 
DAILY PROGRAM 
 
 Take one or two hot baths weekly, using soap 
 freely for cleansing purposes. 
 
 If there is a constitutional inclination towards 
 catarrh or pyorrhea, it is advisable to avoid eat- 
 ing "hearty" foods after the midday meal. Your 
 largest meal should then be taken in the morn- 
 ing or at noon, which is most convenient. If 
 you have no appetite in the morning, it can soon 
 be developed by avoiding an evening meal. Acid 
 fruits can be taken in the evening to the extent 
 desired and if especially hungry, milk or some 
 liquid food, though in this condition it is usually 
 safer to avoid these foods. 
 
 Keep the scalp clean and the teeth in a cleanly 
 condition. Carefully read over all the sugges- 
 tions made in the various lessons and apply the 
 suggestions that seem to fit your individual case. 
 
 And at all times, remember the value of good 
 humort 
 
Part One 
 
 Maintaining Youth — The 
 Foundation 
 
 Comprising Lessons One to Seven 
 
 I. You Are as Young as Your Spine. 
 
 II. Stand Up Like a Young Man. 
 
 III. Keep-Young Spine Exercises. 
 
 IV. Mechanical Spine Stretching and Straight- 
 
 ening. 
 V. Strengthening the Back and Backbone. 
 VI. Long-Life Sitting Posture. 
 VII. Longevity and the Sleeping Position. 
 
T 
 
 Making Old Bodies 
 Young 
 
 LESSON I. 
 
 You Are as Young as Your Spine 
 
 HERE is one structure of the body that may 
 be regarded as the foundation for every- 
 thing else. It has more to do than any other 
 with determining one's state of health and one's 
 physical age. 
 
 The importance of the spine in its relation to 
 the general make-up of an individual has been 
 recognized from the earliest times. When our 
 forefathers referred to the value of ^'backbone," 
 speaking in a moral and psychological sense, 
 they merely expressed their recognition of the 
 supreme importance of the spinal column. The 
 same idea is brought home to us today by a clever 
 humorist and cartoonist some of whose work 
 appears under the significant title, "Are You 
 One of These Spineless Creatures?" Speaking 
 in either the moral or physical sense, these ex- 
 pressions mean simply that without backbone 
 one does not amount to much. 
 
 The spine is the dominating and central struc- 
 ture of the body. It is the supporting structure. 
 It gives stability, and at the same time flexibility, 
 to the entire body. From the purely mechani- 
 cal standpoint it is a marvel of adaptability. 
 
 Do you realize that in practically every effort 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 you may make the spine is involved? Do you 
 appreciate the fact that in lifting a piano, or car- 
 rying a trunk, it is this marvelously strong, yet 
 exquisitely constructed and flexible spinal col- 
 umn that bears the brunt of the burden? When 
 you have seen the Arabian acrobat hold on his 
 shoulders, in pyramid style, the entire troupe of 
 his fellow acrobats, or when you have seen the 
 strong man of the circus lift a horse clear of the 
 ground, you have had a graphic illustration of 
 the strength possibilities of the spine. And yet 
 this degree of strength is, as we have seen, com- 
 bined with a flexibility which is nothing short of 
 marvellous. 
 
 But what has the spine to do with youth and 
 with age? Simply this: When your spine be- 
 comes old you become old. So long as you can 
 keep your spine young you may remain young. 
 As we advance in years the spine naturally tends 
 to become bent and stiifened. It does not mat- 
 ter how early or how late in life this condition 
 develops, but as soon as the spine has taken on 
 these signs of age you may know that you are 
 old. 
 
 Your problem, therefore, should be to keep the 
 spine strong and straight and flexible. You have 
 probably noticed that among those who have 
 lived long, and especially those who have kept 
 young and healthy and vigorous while living 
 long, almost the first physical characteristic to 
 be noted is a good straight back. An old per- 
 son with a bent back seems very old. The man 
 
 IQ 
 
YOUNG AS YOUR SPINE 
 
 of seventy or eighty whose back is as straight as 
 that of a boy seems young. 
 
 It is, of course, understood that when we 
 speak of a straight spine, we do not use the word 
 ^'straight" in the same sense in which we apply 
 it to a stick. The "straight" spine is one that 
 gives the body an erect carriage. There are cer- 
 tain normal curves in the perfect human spine 
 which are incidental to the vertical position as- 
 sumed by man, and which are also valuable as 
 a means of relieving the head from the jar, or 
 shock, which would otherwise be experienced in 
 walking, running, or jumping. In other words, 
 the slight curves of a healthy spine help to give 
 it spring. But apart from these normal curves, 
 which are essential in the perfect erect posture, 
 any variation from what one may call a straight 
 spine involves a condition of weakness, if not 
 worse. 
 
 The human backbone consists of a series of 
 twenty-four peculiarly constructed bony struc- 
 tures arranged in a column in such a way as to 
 provide a canal for the spinal cord. These 
 twenty-four bones, or vertebrae, are separated 
 from each other by a series of plates, or rings, of 
 elastic and compressible material known as car- 
 tilage. To get a more perfect and immediate idea 
 of the nature of this cartilage, pinch your ear, or 
 the tip of your nose. It is a gummy material, yet 
 more firm and resistant than gum. When you 
 meet it in a lamb stew you call it "gristle." It is 
 the presence of these elastic plates of cartilage 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 between the vertebrae which gives the backbone 
 as a whole its flexible quality. 
 
 The spinal vertebrae are grouped in three di- 
 visions, according to the curves in which they 
 are found. The cervical vertebrae, seven in num- 
 ber, are those of the neck and take the form of 
 an anterior curve (curving forward) . The next 
 twelve, known as the dorsal, form a posterior 
 curve (curving backward), and extend down to 
 about the waistline, or the small of the back. It 
 is the dorsal vertebrae to which the ribs are at- 
 tached, twelve on each side. The lumbar verte- 
 brae, numbering five, form another anterior 
 curve at the bottom of which is the sacrum. The 
 sacrum is both the base of the spinal column and 
 the keystone of the hip and pelvic bones, which in 
 the good old days were dignified by the name 
 of "haunch bones." Below the sacrum the spine 
 tapers off abruptly in a series of tiny bones called 
 collectively the coccyx. 
 
 Each of the vertebrae is pierced with an open- 
 ing through which the spinal cord passes. 
 Branching off from the cord is a series of so- 
 called spinal nerves, each consisting of a bundle 
 of nerve fibers. The spinal nerves emerge from 
 the cord through small openings provided be- 
 tween the vertebrae. It will be seen, therefore, 
 that if these vertebrae are misplaced, or out of 
 line, these openings may be more or less closed 
 up, and so the spinal nerves may be pinched and 
 their capacity for carrying impulses or impres- 
 sions impaired. In the same way, if the cartilage 
 
 12 
 
YOUNG AS YOUR SPINE 
 
 cushions between the vertebrae become flattened 
 or hardened, a narrowing of the openings 
 through which the spinal nerves emerge must oc- 
 cur, and at the same time the flexibility of the 
 spine will be impaired. This necessarily means 
 impaired functioning, poor health and a rapid 
 development of those bodily conditions which we 
 find in extreme age. 
 
 Another factor in the maintenance of a nor- 
 mal and beautiful spine is the condition of the 
 muscles and ligaments along the course of the 
 backbone and of the back generally. If these 
 ligaments are relaxed and stretched, they do not 
 hold the spinal vertebrae in their proper relation 
 to each other, and misplacements are likely to 
 occur. In the same way a lack of development 
 of the muscles of the back is conducive to faulty 
 posture and chronic conditions of spinal curva- 
 ture. Remember that the spinal column in itself, 
 because of its very elasticity, will not hold one 
 properly erect. This is a matter that depends 
 upon the muscles of the back. If these muscles 
 are strong and well developed and so trained as 
 to preserve correct posture, one will experience 
 no difficulty in keeping the spine straight and the 
 body erect. If, on the other hand, they are weak- 
 ened and debilitated, and not properly trained, 
 the individual is liable to go about in a drooping, 
 stoop-shouldered condition, and to develop va- 
 rious forms and degrees of chronic spinal curva- 
 ture. The necessity for proper exercises to keep 
 the spine strong and normal will, therefore, be 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 apparent. Such exercises will not only strengthen 
 the muscles, but will tone up and strengthen the 
 ligaments as well. 
 
 Now when we say that "a man is as young as 
 his spine," it will be seen that we do not allude 
 merely to the mechanical advantages involved in 
 good posture, but also to the relationship of the 
 spine to the vital processes of the body. These 
 vital processes are dependent upon a straight and 
 healthy spine, because they are dependent upon 
 the currents of nerve force derived from the cen- 
 tral nervous system. 
 
 The nervous system may be called the electri- 
 cal department of the body. You, of course, 
 know how much an electrical system depends 
 upon the wires and connections, and what it 
 means if the wires are interfered with, or if there 
 is anything wrong with the motors, dynamos and 
 electrical machinery generally. It is the same 
 with the nervous system of the body. If any- 
 thing goes wrong with the spinal column, or if its 
 communications with the rest of the body are 
 interfered with, the whole system must be upset. 
 This means, naturally, that the vital processes of 
 the body cannot be carried on properly. 
 
 The processes of digestion and the work of the 
 liver, kidneys, heart and other vital organs are 
 prompted and controlled by nerve impulses. 
 More directly, they are carried on and controlled 
 by the sympathetic nervous system. 
 
 The central nervous system, so-called, consists 
 
 14 
 
YOUNG AS YOUR SPINE 
 
 of the brain and spinal cord, with the nerve 
 branches radiating directly therefrom. 
 
 In addition to this central nervous system, and 
 connected with it, there is a system of nerve 
 structures in all parts of the body which collec- 
 tively make up what is called the sympathetic 
 nervous system. Each separate organ of the body 
 has a ganglia, or mass of nerve cells, which has 
 to do with its activities. The main or central 
 sets of ganglia in the sympathetic nervous sys- 
 tem, however, are situated a little in front of the 
 spinal column, in a series of pairs, one on each 
 side. These are all connected with each other. 
 
 Now these sympathetic ganglia control the en- 
 tire sympathetic nervous system, which in turn 
 controls those processes of life which are uncon- 
 scious, and which are sometimes called the * Vege- 
 tative" functions of the body. They go on when 
 we sleep, as well as when we are awake, without 
 conscious effort or knowledge on our part. The 
 digestion of food, the work of the liver, the secre- 
 tions of the glands, the beat of the heart and all 
 the muscular contractions which are involved in 
 digestion, or other vital processes, are carried on 
 in this involuntary way without our knowing 
 anything about it. These involuntary activities of 
 the body are infinitely more important — we may 
 say one hundred times more important — than 
 our voluntary activities, in so far as life, health 
 and energy are concerned. If the sympathetic 
 nervous system is not properly keyed up or ener- 
 gized, all of these involuntary functions will suf- 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 fer. Your stomach, your liver, your kidneys, 
 your glands will not then work properly. 
 
 If a man is as old as his spine, it is chiefly be- 
 cause he is as old as his sympathetic nervous 
 system, for the reason that the condition of the 
 spine and of the spinal cord determines the health 
 and activity of the sympathetic nerve ganglia. If 
 the spine functions properly and the spinal verte- 
 brae are perfectly placed, the circulation in and 
 about the spinal cord will be normal, and this 
 means also a normal circulation in and about the 
 sympathetic ganglia in front of the spinal col- 
 umn. On the other hand, if there is stiffness of 
 the backbone and a lack of motion, or any mis- 
 placement of the vertebrae, the circulation is in- 
 terfered with, the currents of nerve force are 
 obstructed and one cannot have normal func- 
 tioning of the sympathetic nervous system. This 
 means that the dependent organs deteriorate or 
 degenerate, and one becomes "old." 
 
 That is really what old age means. In the 
 natural order of things, the stiffness or rigidity of 
 the spine which comes on in advanced life reacts 
 upon all of the organs and structures of the body. 
 The result is an active change or alteration in 
 the structure of most of these organs, which 
 usually takes the form of atrophy, or, in other 
 words, a withering or wasting away of their tis- 
 sues. The walls of the arteries become thickened 
 and hardened, and their normal elasticity gives 
 place to a greater or less degree of brittleness. 
 The working capacity of the kidneys is impaired. 
 
 16 
 
YOUNG AS YOUR SPINE 
 
 It may be said, indeed, that Bright's disease is 
 really a disease of old age. If a man has Bright's 
 disease at the age of forty, it is because his kid- 
 neys have become old twice too quickly. This 
 may result from direct abuse of the kidneys 
 through overwork, excessive meat-eating and al- 
 coholic indulgence; but, on the other hand, a 
 deficient supply of nerve force from the spine 
 may be responsible. If the spine is properly 
 "loosened up" and in normal condition, so that 
 the sympathetic ganglia involved in the work 
 of the kidneys are healthy and vigorous, one may 
 avoid or even overcome Bright's disease, unless 
 the strain upon the kidneys through improper 
 diet and improper living is too great. 
 
 In the same way the ductless glands depend 
 upon the sympathetic nervous system and 
 through that, indirectly, upon the condition of 
 the spine. The relation of the ductless glands to 
 age is such an important matter that we will 
 have a special discussion of the subject later on. 
 These glands, and especially the thyroid and 
 pituitary body, the adrenal glands and the sex 
 glands, are all tremendously important in main- 
 taining that state of vigor which is synonymous 
 with youth. These glands control what is called 
 metabolism; which is the word by which the series 
 of tissue changes involved in the building up 
 and tearing down of the cells of the body is tech- 
 nically designated. And as we shall see later in 
 the discussion of the influence of these glands, if 
 they do not function properly ,old age will come 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 on prematurely. The spine, through the sympa- 
 thetic nervous system, determines, to a very 
 large extent, the healthy, active functioning of 
 these glands. I am informed that investigators 
 have definitely proven that lesions of the cervical 
 vertebrae produce malfunctioning of the thyroid 
 gland. 
 
 The condition of the spine, furthermore, deter- 
 mines the character of the circulation. The vaso- 
 motor nerves directly control the blood vessels. 
 The blood vessels may be contracted or narrowed, 
 relaxed or enlarged, according to the require- 
 ments of the body and the necessity for sending 
 larger or smaller quantities of blood to different 
 parts. If a large blood supply is required in any 
 particular region, the vaso-motor nerves expand 
 the blood vessels of that region, with the result 
 that the increase is brought about. Now if the 
 sympathetic nerves or ganglia are interfered 
 with, in even the slightest degree, so that the 
 vaso-motoT nerves cannot control the blood-ves- 
 sels, one cannot possibly have normal circulation. 
 If you do not have normal circulation, that is, if 
 your blood cannot supply to the different parts 
 of the body the necessary food and oxygen, and 
 cannot carry away the waste material, the result 
 will be impaired metabolism, and this faulty 
 function will result in old age. 
 
 Now that we have seen the importance of the 
 spine, we will take up the more practical con- 
 siderations of what to do to keep it young, 
 
 18 
 
LESSON n 
 Stand Up Like a Young Man 
 
 THERE is a fundamental relationship be- 
 tween good posture and youth, on the one 
 hand, and bent posture and age, on the other. 
 To maintain the posture of youth actually means 
 the maintenance of youth itself, because of the 
 basic relationship between the healthy, normal 
 spine and the condition of bodily vigor which 
 signifies youth, irrespective of how many years 
 one has lived. 
 
 A great deal of attention has been given in re- 
 cent years, by physiologists, physical trainers and 
 students of hygiene, to the relationship between 
 good posture and health. There has been con- 
 siderable discussion of the need for improvement 
 in seats and desks for school children. A few 
 progressive spirits have even suggested the need 
 for improvement in the furniture in our offices 
 and homes, and the world may well be thankful 
 for this agitation. The subject is one of vast 
 importance both to the health and development 
 of the growing body and to the maintenance of 
 health and strength in the mature. 
 
 As has been already noted, the most easily rec- 
 ognized sign of old age is the forward bend of the 
 spine, combined with the "round shoulders*' 
 which necessarily accompany it. Very old per- 
 sons often exhibit this condition in a very marked 
 degree, almost bending over double. But peo- 
 
 19 
 
To overcome a bent or slouching posture the simplest method 
 is to stretch the arms high above the head. This straightens 
 the back and elevates the chest. Now, keeping head, chest 
 and shoulders in the same position lower the arms and you 
 find yourself standing in perfect posture, 
 20 
 
STAND LIKE A YOUNG MAN 
 
 pie sometimes show this sign of old age rather 
 early in life. On the other hand, men of advanced 
 years, by simply straightening their spines and 
 walking erect, make themselves look from ten 
 to thirty years younger than they really are. 
 
 Therefore, the man or woman who has passed 
 middle age and who wishes to maintain the con- 
 dition and the appearance of youth — for they go 
 together — should make continuous and persist- 
 ent efforts to bring the body up to an erect po- 
 sition and to keep it erect, as well as to take those 
 exercises which are essential in straightening the 
 spine and giving it youthful flexiblity. 
 
 In the absorbing cares of business life one is 
 liable to forget this fundamental necessity. Par- 
 ticularly in the sitting posture one is likely to 
 slump carelessly into an improper position. 
 Therefore, it may be said, one's entire life should 
 be a constant fight to maintain the erect position. 
 One should stand erect, walk erect, sit erect and 
 try to maintain a straight and normal position 
 of the spine even during the sleeping hours. 
 
 The bent-over position of the spine, with the 
 stooping shoulders that go with it, influences the 
 body in two ways. 
 
 First, the body and its functions suffer from 
 the direct effect of bad posture upon the internal 
 organs. The chest is flattened and cramped, 
 thereby crowding the heart and preventing the 
 free expansion of the lungs. It thus means an 
 immediate loss of the proper supply of oxygen 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 An ideal method of correcting a bad posture is to stand with 
 the back against a wall with heels, hips, shoulders and back 
 of the head touching it. Then by bending the head back- 
 ward as above, the shoulders are pushed one or two inches 
 away from the wall. This gives you a perfect standing posi- 
 tion. When in doubt as to your posture try this nnovement. 
 
 72 
 
STAND LIKE A YOUNG MAN 
 
 in the lungs and consequently in the blood, but 
 it also means a displacement downward of all of 
 the vital organs. This faulty position of the body 
 involves not only a cramped chest but the sag- 
 ging and protruding of the abdomen. 
 
 In the normal position the abdominal region 
 is never extended. In the slumping posi- 
 tion, however, characteristic of the extremely 
 aged, or of the one who has prematurely aged, 
 the abdomen is relaxed and prolapsed, and the 
 stomach, liver and other internal organs sag sev- 
 eral inches below the normal, crowding upon the 
 intestines and other parts below. There is con- 
 siderable strain of all ligaments and tissues in 
 this prolapsed condition, and there is also conges- 
 tion due to the pressure of these organs upon one 
 another. Under such circumstances poor func- 
 tioning is inevitable. 
 
 But impaired functioning also results from bad 
 posture in another way. That is through the ob- 
 struction of the spinal nerves, due to the bending 
 of the spine from its normal position and the im- 
 proper alignment of the vertebrae. Since all of 
 the vital organs depend for their energy upon the 
 currents of nerve force secured from the nervous 
 system, any interference with or pinching of the 
 spinal nerves, whereby part of the normal supply 
 of nerve force is shut off, would naturally inter- 
 fere to that extent with satisfactory functioning. 
 This is a point that has already been taken up 
 in the preceding chapter. 
 
 But what is good posture? It may be said 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
 briefly that it is the posi- 
 tion in which one stands 
 most perfectly erect. It is 
 this erect attitude that dis- 
 tinguishes man from all 
 other animals, even from 
 the apes. It is the attitude 
 in which one is conscious 
 of the greatest possible 
 energy. It is the charac- 
 teristic military position, 
 having become so simply 
 for the reason that it is 
 the attitude in which a 
 man possesses the maxi- 
 mum amount of energy. 
 
 If you want to know 
 just what good posture is, 
 try the experiment of 
 "drawing yourself up to 
 your full height." That 
 is what the hero does in 
 your favorite novel when 
 he is confronted by his 
 hated rival and some des- 
 perate emergency at the 
 same time. It is the atti- 
 tude expressive of pride. 
 
 Another ideal posture corrective is the simple exercise of 
 clasping the hands back of the head, then pulling the head 
 and elbows backward as illustrated. This will straighten the 
 spine, raise the chest and give you good standing position. 
 
 24 
 
STAND LIKE A YOUNG MAN 
 
 Showing^ correct walking position after attaining good pos- 
 ture by the foregoing methods. The position of the head is 
 the dominating factor in good carriage. The head must be 
 Up and the upper spine straight. 
 25 
 
MAKING OLD BODIES YOUNG 
 
 This is "vitolysing/* the author's favorite exercise for improv- 
 ing the posture, straightening the upper spine and arousing 
 latent nervous energy. It is even a mental stimulant. In- 
 stead of tipping the head back, it is brought back while the 
 chin is kept down and drawn inward. Think of drawing 
 the chin inward, downward and backward and you have 
 it. This is done simultaneously with the raising and ex- 
 tending of the chest at the solar plexus. Repeat this move- 
 ment several times whenever you think of it — if possible, 
 dozens of times each day. 
 26 
 
STAND LIKE A YOUNG MAN 
 
 This is a variation of "vitolysing"* in which the head is tumea 
 to one side while the chin is drawn backward. This gives the 
 upper spine a twist in conjunction with the straightening 
 movement. Qoth variations of vitolysing should be prac* 
 ticed many times a day. 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 of self-confidence and of energy. You will find 
 that in this position the head is stretched upward, 
 the chest is expanded and the viscera drawn in- 
 ward and upward. 
 
 It seems to be natural to men to relax and to 
 slump, probably because very few of us have had 
 proper early training in the art of holding our- 
 selves erect. It may be necessary for you, there- 
 fore, to exercise constant vigilance over your 
 bodily carriage and to practice certain simple ex- 
 ercises which will give you correct posture. 
 
 There are two or three methods which may be 
 specially recommended to "set you up." 
 
 The first method consists in standing with your 
 back against a wall, and placing against the lat- 
 ter the heels, the hips, the shoulders and the back 
 of the head. Now if from this position you will 
 thrust the head backward a little bit, keeping the 
 hips against the wall, the shoulders will be thrust 
 slightly forward away from the wall. Try it now. 
 Go over and stand against the door and see how 
 it works out. 
 
 You will find that by moving the head back- 
 ward and thus pushing the shoulders away from 
 the wall, the chest will be raised and expanded, 
 the back will be given its normal lumbar curve 
 and you will find yourself standing in an attitude 
 of perfect poise. After you have done this re- 
 peatedly and mastered the idea, you will be able 
 to take the position even without standing 
 against the wall. The backward tip of the head is 
 
 28 
 
These two photographs illustrate the value of vitolysing in 
 correcting a bad posture. The photo at the left shows a 
 careless, slouching attitude familiar to everyone. The mere 
 act of vitolysing, as in the second photograph, brings the 
 head back, straightens the spine and raises the chest auto- 
 matically. 
 29 
 
MAKING OLD BODIES YOUNG 
 
 only temporary. The head is brought back to 
 the erect or vertical position as soon as you have 
 established the proper erect carriage. 
 
 Another plan is to reach upward and clasp the 
 hands back of the head with the elbows upward 
 and back. Standing in this position, if you will 
 now bring your head backward against your 
 hands, you will find your chest expanded, your 
 spine straightened and your entire poise correct. 
 It will give you a position similar to that of the 
 soldier. You can now drop your hands to the 
 sides, but maintaining the same attitude of the 
 spine, and the result will be identical with the 
 ideal carriage secured through the exercise of 
 standing against the wall. 
 
 There is a third simple exercise for obtaining 
 perfect posture through this necessary straight- 
 ening of the upper spine. This exercise is so im- 
 portant and so valuable as a mental and nervous 
 stimulant that I have coined the word "vitolys- 
 ing" to describe it. Vitolysing consists simply in 
 straightening the upper spine by drawing the 
 the head backward while keeping the chin down. 
 The important point to think of is to bring the 
 chin downward, inward and backward. If you 
 will think of this, you can forget everything else. 
 It may help you to catch the idea of vitolysing to 
 go back to the simple exercise just described. 
 While standing with your hands at the back of 
 your head bring your head backward, not by 
 tipping the chin up, but by tipping the chin down 
 and pulling it inward and backward. Be sure to 
 
 30 
 
STAND LIKE A YOUNG MAN 
 
 pull the head far back while keeping the chin 
 down. After you have tried this a few times 
 you can do it as well with the hands at the sides 
 as at the back of the head. This is vitolysing. 
 
 A variation of the exercise consists in turning 
 the head to one side or the other and pulling the 
 chin backward. 
 
 You will find that all three of these simple 
 methods of obtaining perfect posture are based 
 upon the same fundamental principle. It is that 
 of straightening the upper spine by bringing the 
 head backward in its relation to the body as a 
 whole. It is not necessary to think of "pulling 
 the shoulders back," as the teacher used to tell 
 you to do many years ago, or to think of ex- 
 panding the chest. If you get your spine straight, 
 the chest will naturally be restored to its normal 
 position, and the shoulders will drop back to their 
 normal position. 
 
 Remember that the spine is the fundamental 
 structure of the human body. With the brain, in 
 which it terminates, it constitutes the center of 
 the nervous system. All other parts of the body 
 are, so to speak, appendages of the spine. The 
 shoulders and arms at the upper end, and the 
 hips and legs at the other, are simply tacked onto 
 the spine. If you did not have a spine, you would 
 be a jellyfish, a shellfish, or an insect. Keep 
 that spinal column properly straight, keep it 
 flexible and keep it erect. 
 
 3D 
 
Making Old 
 Bodies l:beNG 
 
 Ohirty -Eiqlit Cessans 
 in Buildina Vitalitij 
 and Neroekrce and in 
 thec4rt ofPostponina 
 Oldciae ^ ^ ~-^ 
 
 Cessans 
 
 3 and 4 
 
 Bernair Macfadden 
 

 Copyright 19 19 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CI.A570003 
 
LESSON III 
 Keep -Young Spine Exercises 
 
 THERE is only one way in which the spine 
 can be kept young, and that is through exer- 
 cise. 
 
 Left to itself, in connection with a physically 
 inactive life, the spine, like other parts of the 
 body, will become stiffened. Also it becomes 
 bent. 
 
 In other words, the spine will rust out quicker 
 than it will wear out with proper use. 
 
 Just what then is necessary to a healthy and 
 youthful condition of the spine? 
 
 The first requirement is straightness. 
 
 The second requirement is flexibility. 
 
 The third requirement is strength. 
 
 These are the three conditions for which one 
 should strive, and one's exercises, accordingly, 
 should be chosen to these ends. Corrective move- 
 ments of the right kind are necessary in straight- 
 ening the spine, and stretching exercises are 
 especially important in this connection. Stretch- 
 ing, bending and spine-twisting exercises are all 
 valuable, not only in straightening the spine, but 
 in giving it that quality of elasticity and flexibil- 
 ity which is characteristic of youth. Having ac- 
 quired these important characteristics, additional 
 attention may be given to the strengthening of 
 the backbone, and the back generally. 
 
MAKING OLD BODIES YOUNG 
 
 As we have already said, the conditions of civil- 
 ized hfe, involving sedentary work, sitting in 
 improperly constructed chairs, bending over 
 desks and other detrimental influences, all com- 
 bine to make it necessary for one to make a 
 continuous fight in order to keep the spine 
 straight and normal. Otherwise the cartilages 
 tend to become flattened, hardened and brittle, 
 instead of elastic, the vertebrae tend to become 
 misplaced, and the spinal column as a whole 
 tends to become bent out of its normal curves. 
 
 There are special reasons why the human back- 
 bone, more than that of any other species of 
 vertebrates, is liable to deviations from the nor- 
 mal. In the first place, although the spinal 
 structure is very, very old and goes back far 
 beyond the beginning-s of human life, indeed as 
 far back as the fishes, yet from the standpoint of 
 evolution, it is a relatively late development. It 
 might, therefore, be expected to develop more 
 imperfections, for instance, than the stomach or 
 the eyes, which were developed at a far earlier 
 period of evolutionary history. 
 
 But the normal spinal position of practically 
 all the vertebrates except man is horizontal. 
 Spinal evolution had become very thoroughly 
 adapted to the horizontal form. The human 
 spine is a comparatively recent variation, and 
 although it is, in fact, a wonderfully developed 
 structure, it has not had such long geological 
 periods in which to become adapted to the up- 
 right attitude as have the spines of other mam- 
 
 4 
 
SPINE EXERCISES 
 
 An exercise for flexibility of the Upper spine, useless unless 
 performed very thoroughly. First bring the head far for- 
 ward, the chin touching the chest if possible, then far back, 
 looking straight upward. Repeat all these exercises a few 
 times, or until slightly tired. 
 5 
 
MAKING OLD BODIES YOUNG 
 
 Bring the head sideways as close to the shoulder as possible 
 
 and then over to the other. Continue bending back and 
 
 forth, stretching in each instance. 
 
 mals to the horizontal. The human being is the 
 only animal that walks in the erect posture. 
 
 It is natural, therefore, that the weight of the 
 body, carried by the spine entirely, should some- 
 times bear heavily upon this structure. Gravity 
 is constantly at work, and gravity undoubtedly 
 has a great deal to do with the imperfections so 
 often found in the human spine. But it will exert 
 a deleterious influence only when the spine is 
 weak and the carriage imperfect. If the body is 
 well balanced and so carried that the weight is 
 properly distributed upon the supporting back- 
 bone, the normal spine easily discharges its func- 
 tions ; but if there is muscular unbalance, gravity 
 
 6 
 
SPINE EXERCISES 
 
 Turn or twist the head around, first far to one side, then to 
 
 the other, though without strain. This is most important 
 
 for upper spinal flexibility. 
 
 will aggravate the malpositions and produce 
 other imperfections. In other words, if through 
 bad posture there is a continuous or unnatural 
 strain upon certain parts of the spine, it will be- 
 come habitually bent, the ligaments will become 
 weakened, the cartilages flattened at one side in 
 the adaptation to the chronic faulty position, and 
 one will have deformity of the backbone as a 
 whole. 
 
 It will easily be seen that when the muscles of 
 the back are weak, and the ligaments about the 
 
 1 
 
MAKING OLD BODIES YOUNG 
 
 Bring the head both downward and to one side as above. 
 Bring first to the left side then to the right side, then diag- 
 onally backward to each side. 
 
 spinal column intended to keep the vertebrae in 
 place relaxed, faulty positions will much more 
 easily become chronic. That is why strength- 
 building spine exercises and general back- 
 strengthening efforts are important, in addition 
 to the primary work of straightening the spine 
 and securing flexibility. If one maintains good 
 posture and a sufficient degree of vigor and 
 strength in the muscles and ligaments of the 
 back, one will have no difficulty in maintaining 
 the health of the spine. 
 
 8 
 
SPINE EXERCISES 
 
 This is a circling movement of the head in which it is swung 
 
 around and around with as much of a bend throughout the 
 
 circle as possible. After a few rotations in one direction 
 
 reverse and rotate in the other direction. 
 
 There are many cases of seriously displaced 
 vertebrae and spinal deformity which will need 
 not only exercise, but also special adjustment by 
 some one skilled in such work, such as an osteo- 
 path or a chiropractic. One who possesses a normal 
 spine, however, can keep it normal by the proper 
 exercise, and even where there are marked 
 tendencies to spinal curvature and displacement 
 of vertebrae many of the simple spine-stretching, 
 spine-bending, and spine-twisting exercises 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 'M 
 
 which we are illustrating 
 will have great corrective 
 value. 
 
 It may be said, too, that 
 mechanical adjustments 
 are not usually sufficient 
 in themselves. The ad- 
 justed vertebrae always 
 have a tendency to slip 
 back to their old faulty 
 positions, partly because 
 of muscular tension. 
 Therefore, if one supple- 
 ments the mechanical ad- 
 justment treatment at the 
 hands of a specialist by 
 exercises for stretching, 
 straightening and 
 strengthening the spine, 
 such as are illustrated 
 here, its effects are more 
 likely to be permanent. 
 
 There is no doubt that 
 nutrition has a very pro- 
 nounced effect on pos- 
 ture. A poorly nourish- 
 ed individual very easily 
 acquires a stooped posi- 
 
 This is a simple stretching exercise which may be performed 
 first with both hands together and then with each hand sepa- 
 rately. Stretch one arm as high upward as possible and 
 stretch downward with the other arm. This is particularly 
 effective in its influence upon the dorsal spine. 
 10 
 
SPINE EXERCISES 
 
 tion. It is perhaps 
 in part due to faulty 
 nutrition in old age 
 that the bending of 
 the spine is such a 
 notable characteristic 
 of this period of life. 
 I am told that Dr. 
 Charles Fleck, an 
 osteopath who has 
 been treating French 
 children orphaned by 
 the war, has found in 
 many of them the 
 stooping posture that 
 is so characteristic of 
 old age. They do not 
 have normal mobility 
 of the chest, perhaps 
 only a half-inch chest 
 expansion. Dr. Fleck 
 regards this as the 
 result of poor nutri- 
 tion. It may also be 
 due, in large part, to 
 shock and other de- 
 pressing influences. 
 If one feels well and 
 happy, one holds 
 
 Try to arrange a bar or other support by means of which you 
 can suspend the body full length from the hands, as in this 
 photograph. In some cases the top of the door sash will serve 
 for the purpose. This suspended position is an admirable 
 one for stretching the spine uniformly. 
 
 It 
 
MAKING OLD BODIES YOUNG 
 
 oneself up and carries oneself better. When 
 children were brought from the areas where they 
 had been under bombardment, and had seen 
 people killed and wounded about them, they had 
 a characteristic facial expression which was only 
 corrected by some months of exercise and special 
 treatment. It is, therefore, not surprising that 
 they should have been unable to maintain their 
 normal carriage. 
 
 I have made special reference to the import- 
 ance of flexibility and elasticity in the spine, 
 pointing out that this mobility is essential to 
 good circulation both in the spinal cord and 
 sympathetic nerve ganglia. Now one of the 
 best all-around tests of spinal mobility is found 
 in chest mobility. Can you expand your chest, 
 or are your ribs stiff and immovable? I will tell 
 you why this is important, at least so far as the 
 dorsal vertebrae are concerned. It is because the 
 twelve pairs of ribs are attached to these twelve 
 dorsal vertebrae, and the amount of movement 
 in the ribs is a good indication of the condition 
 of the spine. If you can expand your chest only 
 a half -inch, or in other words, if your ribs are 
 stiff and immovable, it means that your spine is 
 stiff and immovable. And to that extent your 
 spine is old. 
 
 You are, perhaps, not a "chesty'^ kind of in- 
 dividual. You have worn a tight-fitting vest for 
 twenty to forty years, which makes it difficult to 
 expand your chest. You have worn suspenders 
 which press down upon your chest on each side, 
 
 12 
 
k- 
 
 
 Hanging by one hand is not only a spine stretcher but is 
 conducive to flexibility as well. This exercise is corrective 
 of lateral spinal curvature. For instance, a curvature to the 
 left side accomipanied by a condition in which the right 
 shoulder is lower than the left, will be corrected by fre- 
 quently hanging in this manner by the right arm, and vice- 
 versa. 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 This exercise is for the small of the back and the lumbar 
 
 spine. Bend and stretch far forward with the knees straight. 
 
 If you cannot touch the floor as illustrated, then stretch as 
 
 far as you can without strain. 
 
 14 
 
SPINE EXERCISES 
 
 This IS probably the best spine-twisting exercise for the 
 dorsal and lumbar spine. Standing with the feet apart and 
 arms extended, stretch the right arm far to the left and over 
 the left foot, as illustrated. Then reverse, stretching the 
 left arm beyond and over the right foot, repeating five or ten 
 
 times. 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 and this pressure is just sufficient to act as a 
 continuous deterring influence, even if you were 
 inclined to expand your chest, which you are not. 
 Therefore, perhaps in years, you may not have 
 really expanded your chest to its limit. 
 
 And yet, that is just what you ought to do every 
 day. Not simply for the sake of improving your 
 chest and giving room for your heart and lungs, 
 but for the sake of your spine. Cultivate the 
 chest-expansion habit. Practice deep breathing 
 with it if you choose, and that makes it all the 
 better, but also expand your chest for the sake 
 of your backbone. 
 
 It is this stiffness which you must fight off, if 
 you would keep young. To a large extent, the 
 really old man finds it impossible to straighten 
 his spine. It is stiff, rigid. Just bringing his 
 shoulders back does not give him normal mobili- 
 ty. He may try to straighten his spine, and 
 it is a good thing for him to do so, but if he is 
 really a very old man, he cannot do it. 
 
 It is no wonder that men and women become 
 old, and settle down, and get crusty and **stiff- 
 necked" (literally and figuratively). They do 
 not take exercises that move their spinal joints. 
 They do not "loosen" up their spinal joints, or 
 any of their other joints. If you have already be- 
 gun to acquire this condition of stiffness, take 
 warning. Right about face ! Go to work now — 
 at once — and strive for flexibility and elasticity 
 in every part, but especially in your spine. Prac- 
 tice the exercises which are illustrated for this 
 
 16 
 
SPINE EXERCISES 
 
 This is a body-circling or rotating exercise for 
 the entire spine. Bend from the small of the 
 back as much as possible and circle the body 
 around, first in one direction and then in the 
 other, five or ten times each way. 
 
MAKING OLD BODIES YOUNG 
 
 This is a spine loosener and flexibility exercise. Getting 
 down on all fours, move around in as small a circle as possi- 
 ble, after the manner of a cat chasing its tail. Bend the 
 body as much as possible. 
 
 purpose. If very stiff, spinal manipulation by a 
 skilled operator can be recommended. But un- 
 less there is special need for the adjustment of 
 displaced vertebrae, the exercises which are pre- 
 sented will answer your requirements. 
 
 One of the most valuable means of expanding 
 the lungs and stimulating and stretching the 
 spine is found in the following exercise: 
 
 18 
 
SPINE EXERCISES 
 
 Turning sommersaults in this manner is a favorite diversion 
 with young children. It will help to keep your spine just 
 as young as theirs. It is a spine loosener and flexibility pro- 
 moter, as well as a means of spinal massage. Use a mat, soft 
 rug, or grassy lawn. 
 
 / 
 
 Stand erect with the feet a few inches apart. 
 Hold the hands far forward, and bend the knees 
 as far as possible, keeping the heels on the floor 
 and going downward until the knees strike 
 against the chest. Just before reaching the ex- 
 treme limit of the movement, allow the head to 
 fall forward with a snap or jerk. The muscles of 
 the neck must be entirely relaxed to accomplish 
 this. 
 
 Take the same exercise after drawing in a deep 
 
 19 
 
M2[KING OLD BODIES YOUNG 
 
 BreatK — sl^ much as you can inhale, retaimng 
 the breath while making a complete movement. 
 Then try to inhale additional breath and repeat 
 the exercise again. Continue in this manner 
 until you have drawn in asr much air as possible, 
 after which exhale the breath. Now breathe 
 fully and deeply several times and then repeat 
 the process as described. You should become 
 iable to go through the movement from six to 
 fifteen times before exhaling the breath. 
 
 The main idea in this exercise is to force the 
 spine backward into the proper position by 
 filling the chest with air and thereby distending 
 the abdominal cavity, and at the same time to 
 stretch it. To accomplish this latter object to 
 the best possible advantage, the weight should 
 fall to the floor with as much rapidity as possible, 
 bringing the knees onto the chest with a motion 
 somewhat in the nature of a jerk. The falling 
 forward of the head stretches the spine to the 
 lumbar region (the small of the back), and its 
 effect is accentuated by the unusual fullness of 
 the chest and abdominal cavity. 
 
 In taking this exercise you must at first be very 
 careful to avoid strain. Don't attempt to drop 
 to the squatting position too quickly till the 
 muscles become strong and elastic. 
 
 20 
 
LESSON IV 
 Mechanical Spine Stretching and Straightening 
 
 THE importance of straightening the spine 
 and of cultivating flexibility we have already- 
 considered. 
 
 The value of stretching as a factor in making 
 the spine both straight and flexible should also 
 be especially emphasized. 
 
 If you have somehow strained your hands and 
 developed a kink in one of your knuckles, putting 
 the finger joint a little out of place, what do you 
 do ? You take hold of that finger with the other 
 hand and you stretch it. You give it a good 
 steady pull, stretching^ all the ligaments, and 
 when you let go the joint goes back into its 
 proper place and everything is all fixed, except 
 perhaps for a little tenderness due to the strain. 
 
 If your shoulder joint is dislocated, you go to 
 the doctor. What does he do with it? Does he 
 give it a twist and a push in order to put it back 
 into place? Or does he give the arm a good, 
 steady pull, stretching it into a position from 
 which, when the strain is relaxed, it will go back 
 into its normal position? Perhaps you never 
 had a dislocated shoulder. Nevertheless, you 
 may know that the correct method of setting 
 practically all dislocated joints is the stretching 
 process described. 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 This is a loop prepared with heavy tape into 
 which the feet may be hooked and held in con- 
 junction with the succeeding spine-stretching 
 movements. 
 22 
 
SPINE STRAIGHTENING 
 
 v cm 
 *«-^. (3 « 
 
 W^ CO 
 
 to© 3 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
 Now precisely the same principle applies to 
 the joints of the spine. The stretching of the 
 spinal column is corrective and helpful as a 
 means of restoring any displaced vertebrae to a 
 normal position. 
 
 The important thing for present consideration 
 is the fact that stretching is not only corrective, 
 but is of the greatest possible value in keeping 
 the spine normal and the ligaments elastic, strong 
 and alive. 
 
 Stretching will also help to keep the cartilages 
 in their normal cushiony and elastic condition. 
 As we have seen, the weight of the body, being 
 supported by these cartilages between the spinal 
 vertebrae, tends to flatten them. If they can be 
 relieved from this pressure, they will tend to ex- 
 pand and recover their normal dimensions. The 
 recumbent position naturally supplies this relief 
 and rest. 
 
 Were it not for the horizontal position assumed 
 in sleep for many hours out of each twenty-four, 
 the cartilages of the spine would probably be- 
 come hopelessly depressed, flattened and harden- 
 ed. But you can see at once how much more 
 effective will be this relief and the restorative 
 effect of the rest, if a certain amount of stretching 
 is applied as well. 
 
 Now all voluntary stretching exercises per- 
 formed by the use of the muscles of the body 
 are of the very greatest value for this purpose. 
 There is nothing that will take the place of such 
 voluntary stretching movements. At the same 
 
 24 
 
SPINir STRAIGHTENING 
 
 These two photographs represent a head harness and a pad 
 or collar made with an ordinary bath towel, to be used in 
 the spine-stretching exercises shown in the subsequent pho- 
 tographs. The heavy towel acts as a pad for the adjust- 
 ment of the head-gear shown. 
 25 
 
MAKING OLD BODIES YOUNG 
 
 O O « d*0 
 
 tA t-l 
 
 tH (4 ^ M O 
 
 o 
 
 .^ o « 
 
 "8 
 
 i_i Qj • a U n 
 
 •^5 rt « ^ > 
 
 ^ wtS o S a 
 c a "'■^ ftrt w 
 
 « CO "p^ «43 
 .S4S w'SS?*' 
 wop, '^•^ O 
 
 bo « ja ii^'H 
 
 §6 
 
 61 
 ^ - ^ o j» 
 
 5 3 w «MM 
 
 *" u 
 
 .S3 « 2 ^ S 
 
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 26 
 
SPINE STRAIGHTENING 
 
 time, to obtain the best results, external help is 
 also necessary. 
 
 As a general thing, any sturdy and vigorous 
 child of two or three years of age will enjoy being 
 picked up by the head, providing one lifts him 
 gently. Perhaps most parents are fearful that 
 by such handling they will break the child's neck, 
 or otherwise injure him. As a matter of fact, it 
 is very probable that the stretching of the child's 
 upper spine will be beneficial. If there are any 
 imperfections or slight subluxations of the back- 
 bone, this lifting by the head would tend to cor- 
 rect them. It is, of course, not a "stunt" to be 
 indulged in too freely with a child of delicate 
 make-up. A baby who has never had proper 
 exercise may have very weak muscles and liga- 
 ments. In such a case a procedure of this kind 
 is not to be forced upon it. At the same time 
 there is a virtue in this spine-stretching method. 
 That the weight of the adult body is not too great 
 for the neck has been demonstrated by many 
 vaudeville and circus performers who hang by 
 the teeth. Such circus acts usually consist of 
 some feat in which the performer is whirled 
 about in a circle, often incredibly fast.. The Cen- 
 trifugal force developed by the circular swinging 
 action places a strain upon the jaw and upon the 
 neck of the performer which is probably many 
 times greater than his mere body weight. So far 
 as I know, these performers enjoy the very best 
 health and the greatest possible vitality — so long 
 asl they escape accidents and survive. 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 28 
 
SPINE STRAIGHTENING 
 
 This is an even more effective and strenuous spine-stretching 
 treatment, using the same apparatus with the rope passed 
 over the top of a door, a bar, or any other convenient fix- 
 ture. Do not attempt to suspend the entire weight of the 
 body in this way — at least not at first. In all of these exer- 
 cises care must be used to avoid strain. 
 29 
 
MAKING OLD BODIES YOUNG 
 
 Upon this principle the ancient and honored 
 practice of hanging by the neck — the nomination 
 for which is not widely sought after by our best 
 citizens — ^might be most healthful, were it not 
 that it happens to be a little too hard on the neck ! 
 Unfortunately, the subject is allowed to drop a 
 number of feet before the suspension of the body 
 is suddenly and jerkingly accomplished. Fur- 
 thermore, there is an ugly knot placed just at the 
 point where it is likely to cause a displacement 
 of the cervical or neck vertebrae such that no 
 osteopath could repair it. But if one could be 
 gently adjusted in this suspended position with- 
 out jerk or strain, then hanging would be a most 
 healthful diversion, although perhaps a little too 
 strenuous for some of us. 
 
 The principle, however, of mechanical stretch- 
 ing in a gentler manner, is none the less valuable. 
 When put into practice according to some of the 
 methods suggested and illustrated herewith it 
 should be of the greatest value. These mechani- 
 cal stretching methods should not, as we have 
 said, take the place of voluntary muscular 
 stretching exercises, but should be used in con- 
 junction with them. 
 
 No violent strain should be used in the begin- 
 ning. As in most other things, it is always well 
 to make haste slowly, using gentle measures first 
 and only gradually increasing the vigor and 
 amount of stretching. 
 
 30 
 
Making Old 
 Bodies li)i[]iNG 
 
 Ghirty -Eight Cessons 
 m Building Vital itij 
 and Neroe Force and in 
 the c4rt ofPostpon inq 
 
 Old c4ae ^ ^ .^ 
 
 Cessans 
 
 S, 6 and 7 
 
 Beinan Macfadden 
 
Copyright 19 19 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU57000: 
 
lxV'34/ 
 
 LESSON V 
 
 Strengthening the Back and Backbone 
 
 YOU may have noticed that men of great 
 vitality are invariably possessed of strong 
 backs and good full necks. A strong back seems 
 to be associated with vital strength and long life. 
 
 This is true, probably, not only on account of 
 the mere muscular strength associated with such 
 a development, but because this muscular 
 strength and the general vigor that goes with it 
 mean a better and straight er backbone. The vig- 
 orous development of the back and neck insures 
 stability of the spine and prevents it from becom- 
 ing improperly bent or injured in the general 
 affairs of life. The loosely hung, weak back of 
 the undeveloped man indicates, on the contrary, 
 that there is not a sufficient muscular support for 
 the many joints of the spinal column, and in 
 such a case it is very easy for the vertebrae to 
 become displaced and other spinal imperfections 
 to develop. 
 
 Therefore, next to exercises for straightening 
 the spine and cultivating flexibility, strength- 
 building exercises are of the greatest value. 
 
 After all, the spinal column does not stand by 
 itself. Take the spine out of the body, discon- 
 nect it from all the ligaments and muscles which 
 surround it, and then try to stand it up by itself, 
 and you will find that it will simply bend over 
 
 3 
 
This is an exercise for every muscle of the back at the same 
 time. Clasping the hands, bring them back and away from 
 the body, bending and arching the small of the back and 
 drawing the head back as far as possible. The more mJental 
 effort you use in this exercise, the more effective it becomes. 
 Make the effort for perhaps two or three seconds, then relax 
 and repeat five or ten times. 
 4 
 
This is a back-strengthening exercise in which you may 
 exert as much or as little strength as you choose, depending 
 upon the mental effort. Clasping the hands over the knee 
 as illustrated, pull downward with the leg and upward with 
 the arms, the arm pull of course being accomplished by the 
 back muscles. Repeat three to five times with each leg. 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 For strengthening the back this bending movement with a 
 little added resistance in the form of a fiat iron, or some 
 other weight, will be effective. Do not try to lift big weights. 
 Repeat the movement only a few times. Lower the weight 
 in front of the body as shown, then lift it high above the head. 
 
 6 
 
STRENGTHENING THE BACK 
 
 as limp as a willow, or even fall to pieces. It is 
 only by means of the muscles and ligaments at- 
 tached to it that the spinal column can be held 
 properly erect. Naturally, therefore, unless you 
 possess an unusual amount of natural strength in 
 these muscles and ligaments, you will require 
 exercise for the building of such strength. 
 
 It should be understood that in order to ac- 
 quire an easy and perfect carriage, one requires 
 more than just enough strength to be able to 
 stand up. No one has strength enough until 
 he has more than enough, for a measure of sur- 
 plus strength is necessary in order that the pur- 
 p®se for which it is intended may be accomplish- 
 ed easily. 
 
 It does not take much strength to be just able 
 to walk, and yet no one can walk well unless 
 he has a surplus of strength. If he has the energy 
 and the power to be able to run and jump, then 
 he will have the surplus of energy that will make 
 walking easy, and that will enable him to walk 
 well and far without becoming fatigued. 
 
 If you have just enough strength to enable you 
 to hold your head up, you will quickly become 
 fatigued; but if you have a strong back and a 
 good neck development, you will find that it is no 
 effort to hold yourself erect and that you will 
 carry yourself well. 
 
 Any young man should have enough strength 
 in his back to be able to hold up and carry another 
 man of his own weight without any difficulty. 
 This should not be found an unusual or strenu- 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
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MAKING OLD BODIES YOUNG 
 
 10 
 
STRENGTHENING THE BACK 
 
 ous effort. It is really only a fraction of what 
 any really strong man can accomplish. And yet 
 even the small amount of strength required to 
 stand erect while supporting the weight of 
 another man will be sufficient to enable one to 
 stand erect by oneself without tiring. This should 
 really apply at a time of life long past what we 
 usually call middle age. Farmer Burns, the 
 famous wrestler and one-time world champion, 
 v/ho is now not far from sixty years of age, 
 is still capable of holding his own in many feats 
 with younger athletes in the prime of condition. 
 Indeed in a large number of tests and contests, 
 Mr. Burns actually excels many of the younger 
 wrestlers with whom he comes in contact. I cite 
 this merely to show the possibilities of bodily 
 vigor in men of fifty-seven years and up. 
 
 In short, strength of the muscles of the back 
 and ligaments will make good posture easy. You 
 cannot stand up, or sit up properly, if these 
 muscles are fatigued, and if the ligaments are 
 weak and relaxed. If your back is weak and 
 the muscles easily fatigued, you will do just what 
 so many persons actually do — you will droop. 
 Your back will bend, and instead of standing up 
 erect, you will simply "hang over." It is on this 
 account that even though you may neglect phy- 
 sical exercises for the development of all other 
 parts of the body, you should persistently give 
 attention to exercises for the back. Neglect 
 everything else if you must, but give a certain 
 part of your time each day to keeping the back 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 strong and vigorous, and preserving, in a perfect, 
 straight, elastic and normal condition, the marv- 
 elous structure which is, practically, the founda- 
 tion of the bodily organism. 
 
 12 
 
LESSON VT 
 Long- Life Sitting Posture 
 
 WE have already discussed the requirements 
 of good posture in standing and walking. 
 We have seen how necessary it is to keep the 
 spinal column in an erect, normal position. 
 
 But a correct sitting position is, in most cases, 
 even more important, for the reason that a large 
 portion of people spend the greater part of their 
 time sitting down. This is especially true among 
 those of advanced age. The first thing a man 
 who "feels old" wishes to do is to sit down. It is 
 really too much sitting, in most cases, that makes 
 him old. In any case, one should see to it that 
 the posture one assumes in sitting does not 
 tend to deform the spine. 
 
 And yet that is just what the ordinary sitting 
 posture is best calculated to accomplish. When 
 one thinks of the entire world sitting down im- 
 properly, upon badly constructed seats, one 
 wonders that our backbones are not far worse 
 than they are. 
 
 The great fault lies really with our chairs. The 
 chair is such a commonplace object that no one 
 has ever seemed to think that it was necessary to 
 use any intelligence, or thought, in planning its 
 construction. The chair is intended for rest, to 
 relieve the strain one experiences while standing. 
 And yet practically all of our chairs are so made 
 
 13 
 
MAKING OLD BODIES YOtJNG 
 
 that it IS utterly impossible to be comfortable in 
 them, or on them. They are made so as to put 
 an abnormal strain upon the back. Even a big, 
 cushiony, "easy" chair is almost as badly design- 
 ed and as uncomfortable as the stiffest sitting 
 accommodations of the office, the church and 
 the school-room. 
 
 One would think that a chair would be built 
 according to the requirements of the human 
 body, that it would be so constructed as to eon- 
 form to the normal curves of the spine. If the 
 chair-back has any purpose whatever, it is to 
 support comfortably the back of the person sit- 
 ting on the chair, and to do this it should fit into 
 the small of the back. Instead of this, however, 
 the chair-back comes in contact with a man's 
 body up in the region of the shoulders in such 
 a way that he cannot possibly maintain a normal 
 spinal posture without continuous muscular ten- 
 sion; and the purpose of sitting down is to re- 
 lieve one of just such muscular tension and 
 strain. 
 
 A chair with a low back, extending upward 
 not more than ten or twelve inches and fitting 
 into the small of the back would be ideal. But if 
 a high back is desired on the chair, it should be 
 "tailored" to fit the normal curves of the spine. 
 
 Another common defect of the average chair is 
 the level seat ; in other words, the seat is parallel 
 with the floor. Because of this, the individual 
 sitting on the chair, if he attempts to lean back, 
 find himself sliding forward, and cannot remain 
 
 14 
 
LONG LIFE SITTING POSTURE 
 
 An ideal sitting position is secured by sitting well back 
 on the chair and having support at the small of the back 
 rather than at the shoulders. An ordinary chair can b€ 
 jmade to "fit the back" if a pillow is fastened at the right 
 height, as in the photograph. 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 on the seat without continuous muscular tension 
 and the bracing of his feet upon the floor in front 
 of him. In this posture the body seems to hang, 
 so to speak, between the shoulders and the seat 
 of the chair, tending to reverse the normal for- 
 ward curve in the small of the back. This is inev- 
 itably followed by the prolapsus of the lower 
 abdominal organs. 
 
 The reason a rocking-chair is usually more 
 comfortable than a straight chair is not so much 
 that it rocks as that the seat inclines backward 
 and downward. This enables one to relax when 
 sitting down, because there is no tendency to- 
 ward sliding forward and "coasting" entirely off 
 the chair. For this reason the much criticized 
 masculine habit of tipping a chair up on the two 
 back legs is a source of real comfort, and is phy- 
 siologically justified. For this reason also the 
 swivel office chair that tilts back is a source of 
 comfort and relaxation, even though it may not 
 be ideal from the standpoint of good spinal post- 
 ure. To get the same kind of comfort without 
 tipping the chair it is only necessary to shorten 
 the hind legs. Saw off an inch and a half of the 
 back legs of any chair that you wish to experi- 
 ment with, and you will at once notice an enorm- 
 ous difference in the comfort you get from it. 
 By placing a block of wood under the forward 
 legs the same result can be obtained. 
 
 These small devices will not, however, satisfy 
 the requirements of the spine. This must be 
 done either by having a chair specially made to 
 
 16 
 
LONG LIFE SITTING POSTURE 
 
 Office chairs with low backs are now being made much more 
 
 satisfactory for good sitting posture than formerly, giving 
 
 support to the small of the back rather than to the shoulders. 
 
 The chair-back in this photograph is a little bit too high. 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 This is a favorite American sitting position, conducive to 
 cramped chests, round shoulders, bent spine, prolapsed organs 
 and general ill-health. This faulty position may be blamed 
 largely upon our badly made chairs, for one naturally tends 
 to slide down into this position when sitting on a chair of this 
 construction. . (See next photo.) 
 
 conform to your own spinal anatomy, or by 
 building out the chair back with a pad, or a pil- 
 low, or other support, in such a way that it will fit 
 into the small of your back when you sit down. 
 Of course, one should be able to sit erect and 
 in a healthful position on any bench, tree stump, 
 or chair. For instance, when at work at a desK 
 
 18 
 
LONG JLIFE SITTING POSTURE 
 
 one does not desire to lean or loll back. Any 
 chair or seat will be suitable for such purposes, 
 and will permit one to maintain the erect spinal 
 position of standing or walking. In this erect sit- 
 ting posture the head should be well up, the 
 chest raised, the curve of the small of the back 
 well marked. This will give you something in 
 the nature of a military bearing while seated, and 
 this is the correct attitude to assume when sitting 
 up, without using the back of the chair, whether 
 for active work, or for any other purpose. 
 
 To secure this military and erect position when 
 "sitting up" one may adopt the same movements 
 which I have suggested for attaining a good 
 standing posture. In other words, vitolysing, or 
 the clasping of the hands behind the head with 
 the elbows and head brought backward, will give 
 you the military bearing. 
 
 But since one usually sits down to rest, most 
 chairs should be so constructed that it is possible 
 to do this and at the same time preserve a normal 
 position of the spine. The seat, therefore, should 
 have a downward, backward incline of at least 
 twelve or fifteen degrees. In other words, the 
 back of the seat should be at least a couple of 
 inches lower than the front edge. In addition to 
 this, the chair-back should either be not more 
 than ten or twelve inches in height, so as to fit 
 well into the small of the back, or, if higher, there 
 should be a pad, or comfortable pillow, at the part 
 which meets the small of the back, of a thickness 
 sufficient to counterbalance the normal curve, 
 
 19 
 
This illustrates how an "easy chair" may be made truly easy 
 and at the same time hygienic in so far as good sitting posture 
 is concerned. The downward backward incline of the seat 
 may be accomplished either by elevating the front legs as 
 shown, or by sawing off the back legs. In this position one 
 does not slide forward on the seat. A narrow pillow is sup- 
 plied to fit the small of the back. This position gives comfort, 
 dignity, and health. 
 20 
 
LONG LIFE SITTING POSTURE 
 
 which will vary with different individuals. This 
 will permit you to sit down to rest, and at the 
 same time to keep the chest expanded, the head 
 well up and the abdominal region free from ten- 
 sion or strain. 
 
 Inasmuch as you naturally hope to live a great 
 many decades, it is to be expected that you will 
 spend a total of a great many years sitting down. 
 On this account, you should give very careful 
 consideration to these suggestions, and see to 
 it that your sitting posture is all that may be 
 required for the best spinal health. 
 
 2t 
 
LESSON vn 
 
 Longevity and the Sleeping Position 
 
 IF good posture counts for anything in its rela- 
 tion to maintaining a normal spine, a good 
 sleeping position is certainly important. 
 
 One spends approximately one-third of one's 
 life in sleep. A total of twenty-five or thirty 
 years spent in an improper and unhealthf ul sleep- 
 ing position must have a seriously detrimental ef- 
 fect upon the spine. 
 
 Take a case of lateral spinal curvature, for in- 
 stance. This may be due very largely to the 
 habit of sleeping on one side. The real points of 
 support in such a case are at the hips, and at or 
 about the shoulders. The spinal column is sus- 
 pended between these points, and in the case of 
 one who is weak or undernourished, especially in 
 the case of a "rickety" child, continued sleeping 
 on one side is conducive to spinal curvature 
 merely through the weight of the body. To turn 
 over and sleep on the other side will tend to 
 correct the curvature, again merely through the 
 weight of the body. Simple as it is, a case of 
 this kind is a good example of the value of a 
 little consideration of the subject. 
 
 Perhaps the most common of wrong sleeping 
 positions, however, is that in which the body 
 rests upon the back, with a large pillow under the 
 head. This naturally pushes the head forward, 
 
 22 
 
THE SLEEPING POSITION 
 
 and is conducive to a permanently bent spine 
 and round shoulders. If one is accustomed to 
 sleeping on the back, or if this is the favorite or 
 predominating position during sleep, the pillow 
 should by all means be dispensed with. Sleeping 
 on the back on a flat surface without a pillow, 
 would be conducive to good spinal position, but 
 the position is undesirable for other reasons. 
 
 Curiously, man is the only animal that at- 
 tempts to sleep on the back, the habit being 
 largely the result of training during infancy. 
 Mothers almost invariably place their babies on 
 their backs to sleep, and in the beginning, the 
 infant is unable to change its position. After 
 reaching the age of one or two years, however, 
 a large number of children spontaneously turn 
 over and sleep on the chest. The truth is that 
 sleeping on the stomach is just as natural for 
 the human race as for any other form of life, 
 and those who have tried it have usually found 
 it the most comfortable position. 
 
 When sleeping on the stomach, the head is 
 naturally turned to one side. We will suppose, 
 for instance, that the head is turned to the right 
 side. In that case, the left arm either lies straight 
 on the left side of the body, or it may be doubled 
 up at a right angle with the hand and wrist under 
 the waistline. Comfort is usually found with 
 the right hand up near the face. When sleep- 
 ing on the stomach it does not matter materially 
 whether one has a pillow or not, but a small 
 pillow is, if anything, advantageous, as it forces 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
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 24 
 
THE SLEEPING POSITION 
 
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 25 
 
MAKING OLD BODIES YOUNG 
 
 the upper part of the spine upward and back- 
 ward, and is, therefore, corrective of any round- 
 shouldered tendency. Sleeping in this position 
 will tend to correct a drooping and faulty posture 
 during one's waking hours. 
 
 When sleeping on the side a pillow is necessary 
 for comfort. This may be a fairly healthful and 
 comfortable position, providing one does not be- 
 come too much doubled' up. It is a habit with 
 many of those who sleep on the side, especially 
 in cold weather, to double the head forward, 
 double the knees up, huddlingl together in a 
 greatly cramped position. The result of this 
 drooping and contracting of the chest is to 
 make free breathing difficult or impossible, and 
 consequently there is a lack of air just at the 
 time when a plentiful supply of air is most need- 
 ed. The recuperative and restorative processes 
 of sleep are naturally dependent, in part, upon a 
 sufficient supply of oxygen. 
 
 The chest-lying position is extremely valuable 
 for the reason that the body is naturally turned 
 very slightly to one side or the other, depending 
 upon which side the face is turned to. In this 
 way the abdominal region is suspended in such 
 a way that deep, full, abdominal breathing is 
 easily practiced. Since diaphragmatic or abdo- 
 minal breathing is the only form of breathing 
 used during sleep, it can be seen that this posi- 
 tion is particularly advantageous. 
 
 With the suggestions given here, the reader 
 should make a study of his own sleeping position 
 
 2^ 
 
THE SLEEPING POSITION 
 
 6? . 
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 27 
 
MAKING OLD BODIES YOUNG 
 
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 28 
 
THE SLEEPING POSITION 
 
 and of his own requirements. Find out if you 
 have any form of spinal curvature, and then 
 adapt your sleeping posture so that the weight of 
 the body itself will naturally tend to correct this 
 curvature. If one shoulder is higher than the 
 other, the curvature naturally extending to the 
 other side, sleep on the side of the lower shoulder. 
 If you are round-shouldered sleep without a pil- 
 low when lying on the back, and with a pillow 
 when lying on the stomach. These suggestions 
 are simplicity itself, but they are worth the most 
 careful consideration and practice. 
 
 29 
 
Making Ol© 
 Bodies IfbuNG 
 
 Qhirty -EiQht Cessans 
 m Building Vitahtq 
 and Neroewrce and in 
 thec4rt ofPostponina 
 Old c4qe _^ -^ „^ / 
 
 Cesson 
 
 8 
 
 Beinair Macfadden 
 
Part Two 
 
 Exercise and Keeping Young 
 
 Comprising Lessons Eight to Twelve 
 
 VIII General Exercises for Postponing Old Age, 
 IX Exercises For the Heart in Later Life. 
 X Keeping the Endurance of Youth. 
 XI Breathing to Keep Young. 
 
 XII Massage, 
 
 ©CI.A570003 
 

 LESSON VIII 
 General Exercises for Postponing Old Age 
 
 IT has often been said that it is better to wear 
 out than to rust out. The great truth is that 
 one will rust out more quickly than one will 
 wear out. 
 
 A state of activity is the normal characteristic 
 of youth. Inactivity is a characteristic of ex- 
 treme old age. This is true in all forms of animal 
 life. The old dog, worn out and stiffened, seems 
 as little disposed to the healthy activity of his 
 early years as the old gentleman who has made 
 up his mind that he is old and who does little 
 tut sit around and occupy space. 
 
 One may even say that just as soon as one 
 discontinues the activities of life one rapidly be- 
 comes old. The only way in which you can re- 
 main young in spite of the years is by keeping up 
 the activity that is characteristic of normal 
 youth, or something approaching it. You may 
 not be quite as spry and as nimble in certain 
 respects, but to discontinue all physical activity 
 will necessarily bring about rapid degeneration. 
 
 Apart from exercises of a systematic nature, 
 all kinds of outdoor recreations and occupations 
 will be of infinite value. Gardening affords the 
 most delightful possibilities in the way of inter- 
 esting and beneficial activity, and there are many 
 farm duties which exactly fit the status of men 
 who are no longer capable of violent exertion^ 
 
 3 
 
Illustrating the general principle by which flexibility of the 
 joints may be maintained. For counteracting a tendency 
 toward stiffness of the joints the practice of bending and 
 stretching them moderately each day will keep them supple 
 and therefore young. Commencing with the fingers, bend 
 each joint in all directions as far as it will go. After the 
 £ngers, bend the wrists, then the elbows, shoulders, toes, 
 ankles, knees and hips. 
 4 
 
GENERAL EXERCISES 
 
 Stretching all parts of the body not only affords strength-building 
 exercise, but makes for suppleness. Stretch even to the fingertips with 
 
 arms extended. 
 
OLD BODIES MADE YOUNG 
 
 Tightly doubling the arms, wrists and fingers is a form of 
 
 stretching. This should be part of the joint-flexing exercise 
 
 for all parts already mentioned. 
 
GENERAL EXERCISES 
 
 but who are still able to do useful and valuable 
 work. Wood cutting with axe or saw can some- 
 times be recommended. William E. Gladstone, 
 called the "Grand Old Man of England," was 
 accustomed to enjoy cross-country walks and 
 wood chopping. His habit of chopping wood 
 he continued late in life — not because he needed 
 the wood, but because he needed the superb qual- 
 ity of health which it helped him to maintain. 
 
 In a general way, however, violent exercises 
 are not appropriate for men much past middle 
 age. Anything that is too strenuous or violent 
 may result in strain at any time of life, but is 
 more likely to do so after one passes the age of 
 sixty or seventy. It is true that this will depend 
 partly upon whether or not one has been ac- 
 customed to physical exertion of a strenuous 
 nature all one's life. A man accustomed all his 
 life to athletics will find himself capable of with- 
 standing strains which would be dangerous to 
 one who has avoided physical activitiy, and 
 whose tissues, therefore, have become soft, weak 
 and brittle. 
 
 Nevertheless it is true that as a general pro- 
 position, moderation in exertion should be the 
 keynote of physical training after middle age. 
 The term "middle age" is a very elastic one. You 
 may regard forty to forty-five as representing 
 middle age, and you may feel yourself growing 
 old from fifty years on, or you may regard the 
 middle period of life as being from fifty to sixty- 
 five years. 
 
MAKING OLD BODIES YOUNG 
 
 Tightly doubling up like a jackknife, as above, serves to 
 
 stretch those tissues, muscles and ligaments which are not 
 
 brought into action in ordinary extension stretching. Double 
 
 yourself up as tightly as you can several times. 
 
 There is no doubt that the period of middle- 
 aged vigor, energy and all-around ability in some 
 cases extends far beyond the Biblical age limit of 
 three score years and ten. But whatever your 
 interpretation of the meaning of "middle age," 
 it is best, if you are unmistakably past your 
 youth, to observe moderation in the quality of 
 your exercise, and to make up for it, if necessary, 
 in quantity. 
 
 In preceding chapters we have seen that the 
 more important exercises in advanced years are 
 those which tend to keep the spine straight, flexi- 
 ble and normal. But in addition to the essential 
 spine exercises described there should be daily 
 exercise for the rest of the body. 
 
 8 
 
GENERAL EXERCISES 
 
MAKING OLD BODIES YOUNG 
 
 10 
 
GENERAL EXERCISES 
 
 II 
 
MAKING OLD BODIES YOUNG 
 
 The ideal exercises for extreme age are 
 those which make for flexibility. An elastic con- 
 dition of all the tissues and of the joints of the 
 body is important, just as flexibility is of primary 
 importance in the backbone. This is not merely 
 because of the value of being able to bend the 
 joints to the limit, but because of what it means 
 in relation to the circulation and the health of 
 the tissues generally. 
 
 To keep these tissues as much alive as possible, 
 one must keep them supple and elastic. All 
 kinds of stretching and bending exercises calcu- 
 lated to promote this necessary flexibility are 
 most important for those who would avoid grow- 
 ing old. You should maintain mobility, or the 
 possibility of free motion with every joint and 
 every movable part of your anatomy. Quite the 
 best way to do this is to stretch every part thor- 
 oughly at least once each day and bend every 
 to the limit. Such stretching and bending move- 
 ments should be applied, if possible, even to the 
 fingers and toes. 
 
 The exercises illustrated should suggest a series 
 of movements for the purpose. These photo- 
 graphs will show clearly the plan upon which 
 these exercises are based, together with their 
 purpose. You should make a study of your own 
 requirements and plan your own scheme of ex- 
 ercise. You will see that you will be able to ap- 
 ply this principle to every movement and to 
 every part of the body. 
 
 An excellent method of procedure is to start 
 
 12 
 
GENERAL' EXERCISES 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 14 
 
GENERAL EXERCISES 
 
 with the finger tips. First stretch the arms far 
 out to the sides and stretch the fingers out. Then 
 proceed to bend or double up the fingers fist like, 
 in such a way as to put the greatest possible 
 stress upon the joints, that is, bending each joint 
 of the finger to the fullest extent possible. After 
 a few **loosening up" movements of the fingers 
 and thumb joints, you can take the next step by 
 proceeding to the wrist. The wrist will naturally 
 lend itself to bending up and down and to a re- 
 volving motion. Next, proceed to the elbows, 
 first stretching the arms, then bending them until 
 they are as tightly doubled up as possible. You 
 will next come to the neck, then to the trunk of 
 the body, then to the hips, to the knees, to the 
 ankles, and finally to the toes. On reaching the 
 trunk use special exercises for the spine, select- 
 ing from those illustrated in preceding chapters 
 such as your study of your own case shall have 
 determined to be the most suited to your re- 
 quirements. 
 
 It is always best to build up your own scheme 
 of training rather than to foUow too rigidly the 
 instructions of another. You may find it advan- 
 tageous however, to follow some such scheme of 
 general exercise as I have suggested, combined 
 wuth any movements that you may have found 
 especially adapted to your needs. 
 
 15 
 
Making Old 
 Bodies IrbuNG 
 
 Ohirty Eight Cessans 
 m Building Vitalitij 
 and Neroewrce and in 
 the c4rt ofPostpon inq 
 
 Cessans 
 
 9,10 
 and 11 
 
 Beinair Macfadden 
 
Copyright 1919 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CLA5700().{] 
 
 /^-^ I 
 

 LESSON rx 
 
 Exercises for the Heart in Later Life 
 
 THERE has been a tremendous sacrifice of 
 men of middle age in recent years. Statis- 
 tics have shown that the death rate among men 
 in the neighborhood of fifty to fifty-five years of 
 age has more than doubled in the last thirty 
 years. Degenerative diseases of the arteries, kid- 
 neys, the heart and the liver are responsible for 
 this increased mortality among men of this age. 
 
 It is just at this time of life thac the average 
 man really becomes most valuable to the com- 
 munity. At least, this applies to professional 
 men and brain workers. When men die off at 
 this age it means the loss of the best brain power 
 in the community, for they have reached the 
 period at which they are able to do better work 
 than ever before. 
 
 Now these degenerative diseases are very 
 largely the result of the stagnation and inactivity 
 of the average man. No man who takes a proper 
 amount of exercise, who does not overeat, and 
 who does not tax* his system with alcohol or dis- 
 sipation, will develop these degenerative diseases 
 at this early time of life. The condition of kid- 
 ney failure, or liver hardening, or heart failure, 
 or worn-out arteries, is not due for another thirty 
 or forty years. These degenerative processes are 
 merely old-age processes that have turned up too 
 soon. 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 A man may be in many respects the picture 
 of health, and yet certain parts of his working 
 machine may be worn out. This wearing-out 
 process can be prevented by proper habits and 
 a normal amount of exercise. 
 
 Ordinarily one may say that there should be a 
 difference between the exercise a man should 
 take after fifty, for instance, and that which he 
 should take after the age of seventy, but this will 
 also depend upon the individual. In England 
 cross-country running has been a popular pas- 
 time for many generations, and the middle-aged 
 Englishman often takes as great an interest in 
 it as a boy. In many cases it happens that a 
 father will start in the same race with his son. 
 This only goes to show that the man who has 
 kept up athletic activity, or continued to take 
 more or less exercise, may be able after fifty 
 to pursue the same activities as in youth. But 
 unless he has done this, there is a possibility of 
 strain through attempting unaccustomed exer- 
 cise. It is better to be safe than sorry. There- 
 fore, in most cases, the man of fifty should con- 
 fine himself, at least in the beginning, to exer- 
 cises that would otherwise be appropriate for the 
 man of seventy years or over. 
 
 Before undertaking any form of physical train- 
 ing it is advisable to have the heart examined. 
 This does not mean that one must avoid all exer- 
 cise if the examination of the heart is not favor- 
 able. Even a weak heart may be strengthened in 
 time, but an examination is a good precaution 
 
 4 
 
EXERCISES FOR THE HEART 
 
 against the possibility of making any violent ex- 
 ertion when one is not fit for it. 
 
 If there is any weakness in the heart, this will 
 naturally prompt one to be very careful. But 
 even if the heart seems normal from customary 
 standpoints, there is still good reason to observe 
 a measure of caution when first taking up physi- 
 cal training, if you have been unaccustomed to 
 exercise for a good many years. 
 
 You must know that the heart, like other 
 organs of the body, will adapt itself to the de- 
 mands made upon it. A young man, on taking 
 up athletics, goes through a course of "training" 
 for the purpose of adapting the heart to sustain 
 violent physical efforts. Under such exercises 
 the heart seems to grow, strengthen and enlarge. 
 Such an enlarged heart is often spoken of as the 
 "athletic heart." This generally means that it is 
 larger and stronger than the heart of the ordi- 
 nary man, but not that it is abnormal or un- 
 healthy. As a rule the athlete's heart is a far bet- 
 ter heart than that of the non-athletic man, and 
 extreme exertion in the case of the man who has 
 not thus developed his heart may result in a 
 strain of this organ. Remember that in long- 
 distance running and other forms of athletics, it 
 is really the heart that bears the greater part of 
 the strain. One should not attempt such efforts 
 without preparing for them first, thus gradually 
 accustoming the system, and the heart especially, 
 to the work. 
 
 All this applies particularly in the case of men 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 over fifty, when, for a considerable part of their 
 lives, they have neglected to take exercise. The 
 heart never completely rests. It is at work every 
 minute of one's life, but an inactive life means 
 comparative rest for the heart, as compared with 
 the demands of vigorous muscular work, or 
 athletics. When a man has done nothing more 
 strenuous than dress himself, feed himself, and 
 walk about a little, for a period of many years, 
 his heart is on a vacation so far as any strenuous 
 exertion is concerned. Vigorous muscular work 
 undertaken in such a case will have little injur- 
 ious effect upon the muscles. It may make them 
 stiif and sore, but this is of no consequence. 
 But it may affect the heart seriously.„^ 
 
 I am discussing this point iri^etail because it 
 is of extreme importance. Enthusiasm is the 
 finest thing in the world, but when one has taken 
 up a program of unusual physical exercise, this 
 enthusiasm is likely to carry one too far. Any 
 plan of physical training that you may adopt, 
 therefore, should be mapped out with a view to 
 gradually increasing the amount of exercise 
 taken. Don't walk too far the first day. Don't 
 repeat your exercises too many times. Start in 
 with the easier movements and leave the more 
 difficult ones for a later period. 
 
 Because of this necessity for avoiding any 
 strain of the heart, exercises taken in a reclining 
 position are often to be recommended. The mere 
 act of lying down has the immediate effect of 
 resting the heart, for physiological reasons. 
 
 6 
 
EXERCISES FOR THE HEART 
 
 The heart of the human being, like the human 
 spine, is under more strain than the heart of any- 
 other animal, because of man's upright position. 
 As you know, the heart is simply a muscular 
 pump. In a horizontal position, like that which 
 is habitual in the lower forms of animal life, it 
 is a simple matter for the heart to pump the 
 blood through the arteries and veins. But man 
 assumes the horizontal position only upon lying 
 down. Upon resuming an upright position it is 
 necessary for his heart to force the blood upward 
 several feet to the height of the body. There 
 must be such pressure upon the blood in the 
 arteries as to force the blood in the veins from 
 the feet all the way back up to the heart. The 
 human heart, therefore, has a much bigger job 
 on its hands than that of a dog, an alligator, or a 
 lion. 
 
 When the heart has been pumping a column 
 of blood extending from the feet up to the heart, 
 there is an immediate degree of rest for this cen- 
 tral pumping station the moment one lies down. 
 There is even a certain degree of rest for the 
 heart when one is sitting down. 
 
 There is one very restful and refreshing bodily 
 position, dear to the hearts of all men, although 
 much disapproved of by their better halves. 
 This is the very agreeable, if unesthetic position 
 of sitting down on a chair with the feet placed 
 upon the table or desk. After all, the objection 
 to this position is somewhat arbitrary. There is 
 no question of the comfort it gives, and there are 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 physiological reasons for its restfulness. It af- 
 fords rest for the heart, and also provides 
 especially well for the drainage of the blood in 
 the veins of the legs. In standing, these veins 
 are crowded with blood which is being driven 
 upward against the force of gravity, and are 
 thus under considerable tension. This tension 
 and strain is relieved immediately when the 
 legs are raised so that the veins are easily drained 
 through the same force of gravity. In the case 
 of those suffering from varicose veins, this is 
 especially important. Simple as it is, there is no 
 other measure that will so quickly give relief. 
 If you have been standing on your feet for a 
 long time, you will find relief by simply lying 
 down. But you will find it a great deal more 
 refreshing if you place the feet upon the foot of 
 the bed, or elevate them upon your desk or table, ' 
 when sitting down. 
 
 Coming back to the subject of exercises while 
 lying down. It will be seen that inasmuch as the 
 heart is relieved, in this position, of much of its 
 ordinary labor, any muscular effort made in the 
 recumbent state will involve less tax upon the 
 heart than a similar one made while standing up. 
 In other words, you can perform movements of 
 the arms, of the legs, and of the trunk of the 
 body when lying down, with a comparatively 
 small effort on the part of your heart. 
 
 Most of us will not need to be so careful as this, 
 but I have gone into the point in order that 
 even the weakest can find methods of developing 
 
 8 
 
EXERCISES FOR THE HEART 
 
 strength. In most cases, men who have lived 
 to the age of sixty years or upward have pretty 
 good hearts; otherwise, they would never have 
 lived so long. Sixty years is a long stretch of 
 time for one organ to continue working without 
 a rest, so that even a weak heart must be a power- 
 ful and truly marvelous mechanism. 
 
 Make up your mind that you will not rust out. 
 Remember that stagnation means degeneration. 
 Activity is the fundamental principle of life. Be 
 active and you will keep health. Stagnate and 
 you will rust. 
 
 9 
 
LESSON X 
 Keeping the Endurance of Youth 
 
 IF there is one supreme exercise for advanced 
 age, an exercise that is more valuable than 
 any other from a constituonal and health stand- 
 point, it is walking. 
 
 If there is one form .of activity in which an old 
 man is capable of excelling a young man, it is 
 walking. 
 
 The history of pedestrianism is full of the 
 names of men old in years, but young in body 
 and spirit, who have exceeded the walking rec- 
 ords of the younger men. In many cases where 
 these men have been devoted to walking, or 
 **hiking," as a recreation all their lives, it is a 
 fact that they have often been able, in their later 
 years, to exceed the long-distance records which 
 they made early in life. 
 
 This is notoriously true in the case of Edward 
 Weston, the famous trans-continental walker. 
 On his last trip from coast to coast, when past 
 the age of seventy, he made faster time than he 
 made over the same route early in life. The 
 same is true of Dan O'Leary, another prominent 
 long-distance walker. 
 
 In the field of fast walking as against trans- 
 continental trips, "Jim" Hocking, of New York 
 City, is another extraordinary example of im- 
 
 10 
 
KEEPING ENDURANCE 
 
 proved endurance in middle age. For years 
 Hocking has been making walking records be- 
 tween New York City and Philadelphia, a dis- 
 tance of one hundred miles. It has long been 
 a popular pastime among pedestrians to attempt 
 to walk this distance under twenty-four hours. 
 It remained for Mr. Hocking to lower all records. 
 For years he took this walk once each year. He 
 first did it in twenty-four hours, then in twenty- 
 three hours, then under twenty-two and finally 
 in nineteen hours and sixteen minutes. Now 
 that he is past sixty years of age, he is a better 
 walker than ever. At sixty-two he walked from 
 New York to Buffalo, 405 miles, in six days and 
 four hours, averaging sixty-five miles a day. 
 
 Recently he filed his entry for the Yonkers 
 Marathon Race (Yonkers, N. Y., being a city 
 composed chiefly of steep hills and valleys) 
 among a field of more than forty runners. He 
 had accounted for three-quarters of them and 
 was striding along in the eleventh place when 
 the race was called off, because of the unthankful 
 nature of the Thanksgiving Day weather. 
 
 These instances are illustrative of the well-es- 
 tablished principle that while the young are capa- 
 ble of greater temporary activity and more viol- 
 ent effort than the old, yet in matters of endur- 
 ance there often seems to be a distinct improve- 
 ment with the advance of years. 
 
 Upon this principle it may be assumed that it 
 is a mistake for the young to attempt to perform 
 feats of endurance. They are physiologically not 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 im 
 
 PW 
 
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 M 
 
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 James H. Hocking, a New York business man, superin-, 
 
 tendent of The American Radiator Co. Walking is his 
 
 hobby. He can do sixty to sixty-five miles daily, day after 
 
 day. Photographed at the age of sixty-three. 
 
 il2 
 
KEEPING ENDURANCE 
 
 suited to long continued and uninterrupted ac- 
 tivity. They are better fitted for more rapid or 
 more lively action. In advanced years there is 
 perhaps lessened flexibility, although there 
 should not be and need not be too great a loss of 
 elasticity. But there is a decided improvement in 
 the powers of endurance. Accordingly, it is never 
 to be marvelled at when a man of seventy walks 
 fifteen or twenty miles, or even twice that dis- 
 tance. It is just what is to be expected from the 
 very nature of things. 
 
 By keeping up exercise of this kind, one may 
 not only maintain the endurance of youth after 
 fifty or sixty, but may actually greatly improve 
 upon it, as has been demonstrated again and 
 again by some of these famous walkers, and by 
 the example of hundreds of others who have 
 never become famous. 
 
 The reason why walking is such splendid exer- 
 cise is because it results not so much in muscle- 
 building as in an improvement of the constitu- 
 tion. Walking means not so much exercise for 
 the legs as exercise for the internal organs. It 
 means exercise for the heart and lungs. It keeps 
 one breathing deeply and fully, and through this 
 deep breathing it means the more perfect oxy- 
 genation of the blood. This means a greater 
 cleanliness of every tissue and every cell in the 
 body. Every internal organ in the body that has 
 to do with the making of the blood, or with 
 its purification, is put to extra work for a con- 
 siderable period of time by a long walk. 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 Every time you put your muscles to work you 
 also exercise your internal organs. But there 
 are some forms of exercise which are concerned 
 chiefly with development of the muscles. Again 
 there are exercises which do not accomplish much 
 in building muscular strength, but which are 
 especially concerned with huilding up the blood- 
 making mechanism. Walking is an exercise of 
 this type. It is "constitutional." The same ap- 
 plies to hill climbing, golfing, and any form of 
 exercise that involves what we call endurance. 
 
 The word strength as ordinarily used means 
 merely the capacity for temporary exertion, the 
 degree of power that may be expended in a 
 singe effort. But this is only one form of strength. 
 It depends chiefly upon powerful muscles. But 
 the capacity for repeated or continuous effort is 
 equally a form of strength and is more important 
 than the capacity for great temporary exertion. 
 It depends more upon the condition and quality 
 of the blood, and the health and vigor of the 
 organs which supply, purify and oxygenate that 
 blood, than upon muscular power. 
 
 Exercises of endurance are pre-eminently, 
 therefore, constitutional exercises, and are even 
 more important than those that build muscular 
 strength. Exercises of this sort are walking, 
 horseback riding, golfing and cycling, and a cer- 
 tain amount of such activity is necessary to the 
 maintenance of a normal state of health and 
 vigor. And do not forget that the best of these 
 exercises is walking. 
 
 14 
 
KEEPING ENDURANCE 
 
 This is an example of Mr. Hocking's heel and toe stride. 
 
 The photo explains why he is able to cover five* and six miles 
 
 an hour, continuing hour after hour, 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 No one can deteriorate and die of degenerative 
 disease in middle age, if he persistently exercises 
 his internal structures by such constitutional ac- 
 tivities. By this means he keeps the heart, lungs, 
 liver, kidneys and all of the other organs of the 
 body properly toned up, or tuned up, and there- 
 by retains the healthy and generally vigorous 
 condition characteristic of youth. 
 
 Golfing is especially appropriate for men of 
 middle age and upward. It necessitates a great 
 deal of walking, and much of this walking is 
 likely to be up and down hill. Walking up hill 
 is, first of all, exercise for the heart, and serves 
 as a general stimulant for all of the other organs 
 that are concerned in any way with maintaining 
 the quality and strength-building character of 
 the blood. Added to this, there is a certain 
 amount of real spine activity in the peculiar twist 
 that accompanies the swing of the golf club. 
 Golf would be a much better game if one had to 
 hit the ball more often. It is good as it is, but it 
 would help more effectively to take the kinks out 
 of the spine and to keep it elastic if one had to 
 do more "batting." It may be suggested, there- 
 fore, that the golf player should practice the 
 swing of the golf stick a great deal, even when 
 he is not striking at the ball itself. It is good 
 for the backbone as well as helpful in maintain- 
 ing suppleness of the joints and muscles gen- 
 erally. 
 
 Running is an exercise that may seem to be- 
 long exclusively to the period of youth. It is a 
 
 16 
 
KEEPING ENDURANCE 
 
 practice more characteristic of youth than of 
 age, and yet if this exercise of the young were 
 to be continued up through the years of middle 
 age, it would help to postpone the condition of 
 age, irrespective of one's years. 
 
 Running is an exercise the speed and violence 
 of which can be graduated according fta the^ 
 strength and desire of the individual. Running 
 may be an exceedingly violent effort, or it may 
 be so mild that it is even less of an exertion than 
 hard, fast walking. Indeed, if you wish to at- 
 tempt fast walking, a little gentle running would 
 be the best way in which to train yourself for 
 that purpose, because the speed and effort of 
 running may be graduated nicely according to 
 the progress of one's training. 
 
 A great many men of naturally vigorous, en- 
 ergetic make-up find that walking is just a little 
 bit slow for real strength-building exercise. It 
 lacks that quality of a little extra effort which 
 makes it seem like exercise. This exertion can be 
 secured by running a small part of the distance 
 which one ordinarily covers in the daily walk. In 
 beginning to run do not forget the need for 
 caution in the matter of suddenly placing upon 
 the heart an unaccustomed strain. Commence 
 with a small effort and increase the amount of 
 exercise by easy stages. For instance, in the be- 
 ginning you can run for half a block at 
 a speed not greater than a walk, then 
 you can run an entire block at the same 
 speed, or at a speed very slightly increased^ 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 After you have reached what one may call a fair 
 dog-trot you may find it better not to increase 
 the speed, but rather to run a little further. In 
 this way, there will be no disastrous after-effects. 
 Never force yourself to fun when it seems too 
 great an exertion. There is no fun in any form 
 of exercise when it becomes "too much like 
 work." You may depend upon it, your exercise 
 is doing you good just as long as you enjoy it. 
 
 In suggesting the value of running I do not 
 mean to imply that it is good in all cases. Much 
 depends upon the individual. The light-boned 
 man, of small frame, weighing one hundred and 
 twenty pounds, can run with very little effort. 
 It may be very easy for him to cover one or two 
 miles. But the big man, with heavy bones, and 
 with a weight of a couple of hundred pounds, 
 will find running a big effort, and a very little 
 of it, in his case, will go a long way — physiologi- 
 cally, if not geographically. Hard and fast rules 
 cannot be laid down. Every one should be guided 
 by the rules that suit his individual requirements. 
 In many cases, however, a little run of a quarter 
 of a mile or more, taken in conjunction with a 
 walk of several miles, will help greatly in main- 
 taining that sound physical condition and that 
 youthfulness of the arteries and of all of the 
 organs of the body which means the retention 
 of youth. 
 
 A remarkable instance of the possibility of 
 running in advanced age and of maintaining the 
 health and strength of youth through this exer- 
 
 18 
 
KEEPING ENDURANCE 
 
 cise, is found in the case of Colonel James P* 
 Smith of Detroit, Michigan. At the present writ- 
 ing, Colonel Smith is seventy-four years- old and 
 can run a ten-mile Marathon like a younv man* 
 He caA run a mile in five-forty, and if you do 
 not think that fairly good, just try a quarter mile 
 at the same speed, or, in other words, a quarter 
 mile in one minute and twenty-five seconds. 
 Colonel smith is a Civil War veteran, and has of- 
 fered to race any twenty other Civil War veterans 
 at a convention of the G. A. R., in a five-mile 
 race — -each of the twenty to run in relays of a 
 quarter of a mile, and Colonel Smith to run the 
 entire five miles. He has taken part in many 
 races of the same character. 
 
 The main point of the story is the effect of 
 long-distance running in restoring Colonel Smith 
 to health. Twenty years ago he consulted his 
 physician in regard to his health, and was told 
 promptly that he had reached the letting-up per- 
 iod of life and that the various symptoms of 
 which he had complained were to be expected at 
 this time of life. To deteriorate in this way, it 
 seemed, was the natural order of things, and 
 Colonel Smith was told to "take things as easy 
 as possible," to avoid any violent exercise, in 
 other words, to die as rapidly as possible. Colonel 
 Smith did not accept the judgment, for he had 
 a "hunch'"* that a man at his age ought to be as 
 good a man as ever. The feeling that he would 
 give almost anything to be able to run and jump 
 like a young man made him think that the only 
 
 19 
 
MAKING OLD BODIES YOUNG 
 
 Col. James P. Smith, Detroit, Mich., a Civil War veteran 
 
 Photographed at the age of seventy-four. He keeps young 
 
 by five and ten mile runs. 
 
 20 
 
KEEPING ENDURANCE 
 
 way in which to attain that end was to practice 
 running. He tried it. At first he was quickly 
 winded, but as he persisted he found out that 
 he could run more easily and cover a greater dis- 
 tance. He found that he was feeling better, that 
 he could assimilate his food more easily, that he 
 could sleep better, and that in every way he was 
 feeling younger and more vigorous than before. 
 He kept up this program until he could run 
 many miles without forced effort or distress. 
 
 Alarmed by the complaints of his family, and 
 threatened with disaster by his physician. Col- 
 onel Smith stopped running after a time. Feel- 
 ing his health deteriorate and noting the former 
 symptoms of advancing age asserting themselves, 
 the Colonel ultimately disregarded the opinions 
 and advice of every one and returned to his long- 
 distance running. His health immediately began 
 again to improve, and now, at the age of seventy- 
 four, he is, in every respect, an example of health. 
 He has the normal heart-beat, the normal pulse, 
 and can easily participate in the energetic activi- 
 ties of a young man. 
 
 It may be that there are some not so well 
 adapted, by bodily build and strength, to run- 
 ning, as Colonel Smith is, but his case is an ad- 
 mirable illustration of the value of exercise in 
 advanced age, as a means of keeping young. 
 
 Study your own make-up, your present 
 strength, your constitutional requirements, and 
 form your plans for exercise accordingly. It may 
 be that golf is the best thing in your case; it 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 may be that long walks will suit your purpose, 
 especially if they be supplemented by spine and 
 other stretching exercises. But on the other 
 hand, it is quite likely that just a little running, 
 combined with other exercises, may be a help. 
 
 22 
 
LESSON XI 
 Breathing to Keep Young 
 
 ALTHOUGH any form of muscular eflPort 
 compels deep breathing, and although norm- 
 ally one's breathing apparatus tends to adjust 
 itself automatically to the requirements of the 
 body, nevertheless special attention to the prac- 
 tice of habitual deep breathing always gives one 
 a higher degree of health and strength. To real- 
 ize the importance of developing the lungs and of 
 deep breathing, you need only consider that 
 oxygen is the very first requirement of life. The 
 need is continuous and imperative. You cannot 
 live a minute without oxygen. Therefore it is 
 easy to understand that deep breathing as a habit | 
 will give one more energy and vitality. 
 
 Shallow breathing is an almost universal habit, 
 and with advancing years the condition tends to 
 become more pronounced. With the increasing 
 inactivity, and, perhaps, stiffness, of coming age, 
 a man tends to take less and less air into his 
 lungs. This, like the bending of the spine, is one 
 of the things he should fight against as he grows 
 older. It is difficult to maintain health and youth 
 under such conditions, and as the breathing be- 
 comes more and more shallow, one arrives in 
 time at a condition of practical oxygen starva- 
 tion. 
 
 The only way to make a habit of deep breath- 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
 Illustrating exhalation in diaphragmatic or .abdominal 
 
 breathing. The chest is not moved, the stomach being drawn 
 
 in with the exhalation of air. 
 
 24 
 
BREATHING TO KEEP YOUNG 
 
 This shows the expansion of the body at the waistline and 
 in the abdominal region as a result of inhalation through 
 diaphragmatic breathing. The chest does not move. This is 
 "deep breathing" in the true sense. Learn it and practice it. 
 
 25 
 
MAKING OLD BODIES YOUNG 
 
 ing is to think about it and practice it consciously 
 at certain times of the day, according to schedule. 
 If you take in deep full breaths a great many 
 times, morning, noon and night, or at certain 
 times during the day, your lungs will become 
 accustomed to expanding and taking in a full 
 supply of oxygen. Also your lungs will maintain 
 the healthy and elastic condition that will make 
 deep breathing a pleasure. 
 
 You should learn and cultivate diaphragmatic 
 breathing, because this brings the air deep into 
 the lower cells of the lungs. In diaphragmatic 
 breathing, the diaphragm presses downward, 
 making room for the incoming air supply. This 
 means the expansion of the body at the waistline 
 and to the abdominal regions. Place your hand 
 at the waistline and feel this expansion as you 
 draw the air far down into the lungs. As soon 
 as you find that you seem to inhale a gallon of 
 air through this abdominal expansion alone, you 
 may be satisfied that you have mastered the use 
 of your diaphragm. 
 
 One of the best methods of cultivating the 
 habit of deep breathing is to engage in rhythmic 
 breathing when taking a long walk. Everything 
 that one may do upon this earth will be more 
 effective if done in rhythm. This is applicable 
 to many forms of exercise, but particularly to 
 breathing. Ehythmic breathing is accomplished 
 by inhaling deeply while taking a certain number 
 of steps. Inhale during six or eight steps, and 
 then exhale during the next six or eight steps. 
 
 26 
 
To make sure of proper diaphragmatic action in breathing, 
 place the hands on the sides and back at the waistline. The 
 expansion of the body not only takes place in the abdomen, 
 but backward and outward at the sides. In correct dia- 
 phragmatic breathing you will be able to feel this expansion 
 in back and sides with your hands. When you have acquired 
 voluntary control you will be able to breathe correctly with- 
 out using your hands to feel the expansion. 
 27 
 
MAKING OLD BODIES YOUNG 
 
 Often four steps, or ten steps, or twelve steps, 
 may suit one. Inhale through the nose and ex- 
 hale the same way. You can be sure that just 
 as soon as you can walk five or ten miles with- 
 out becoming unduly tired, practicing this rhyth- 
 mic breathing during the entire walk, you will 
 have acquired a condition of health and vigor 
 that even a young man might be proud of. This 
 may seem an impossible goal in the beginning, 
 but for an elderly man in good health, five or 
 ten miles is anything but a big job. 
 
 Although the diaphragmatic method of breath- 
 ing is the normal and proper one, yet a certain 
 amount of chest breathing is to be recommended 
 for the reason given in my discussion of flexibil- 
 ity of the spine. The capacity for moving the 
 ribs, as reflected in the chest expansion, means 
 a cetrain flexibility of the spinal column, because 
 the ribs are attached to the spinal vertebrae. Stiff 
 and immovable ribs mean a stiff spine. Flexibil- 
 ity of the chest means a flexible, elastic and 
 youthful spine. Therefore the ribs should be 
 thoroughly * 'exercised," so to speak, each day, 
 by so expanding the chest as to bring the air up 
 into the topmost parts of the lungs. In other 
 words, chest breathing exercise is valuable for 
 two reasons — the oxygen which it supplies to the 
 body and the beneficial effect upon the spine. 
 
 Apart from the deep breathing exercises that 
 you may take upon your walks, you should fol- 
 low a program of deep breathing at certain times 
 during the day. I may suggest that you establish 
 
 28 
 
An example of the fullest possible inhalation, inhaling first' 
 diaphragmatically and then filling the upper parts of the 
 lungs by expanding the chest, thus filling the lungs to the 
 maximum. The photo shows a beautiful eaxmple_of chest 
 development. 
 29 
 
MAKING OLD BODIES YOUNG 
 
 the practice of deep breathing upon rising, before 
 retiring and both before and after meals. Usual- 
 ly it is best to do your deep breathing before an 
 open window, if you are indoors, though the 
 deep breathing exercises on rising and retiring 
 may just as well be done while lying down 
 in bed. It is assumed that you are in the habit of 
 sleeping with your windows open, and that you 
 wlQ have the best quality of air obtainable. 
 
 30 
 
Mmcing Old 
 
 BODIESlrbUNG 
 
 Ohirty -Eight Lessons 
 m Buildinq Vital it if 
 and Neroe wrce and in 
 thec4rt of Postponina 
 01dc4qe ^ ^ .^ 
 
 Oesson 
 
 12 
 
 Beinair Macfadden 
 
LESSON xn 
 
 How Massage Helps to Prolong Youth 
 
 THERE is a substitute for exercise which 
 may sometimes be regarded as a form of 
 exercise, and which may be employed with bene- 
 fit in many cases in which it is impossible to en- 
 gage in real muscular activity. 
 This substitute is massage. 
 In many cases of illness, or of injury, massage 
 can be used upon those parts of the body not 
 actually involved in the injury, so as to maintain 
 circulation and strength while the victim is con- 
 valescing. Otherwise the muscles will waste 
 away while one is on one's back, and in the case 
 of extreme age, where one is too feeble for much 
 active exercise, massage is available as a means 
 of maintaining good circulation, strength and 
 health. 
 
 In the case of a healthy man or woman it should 
 be said that massage cannot entirely take the 
 place of exercise. It cannot supply the active, 
 strength-giving qualities of the latter, but even in 
 this case, it will be helpful as a supplement to 
 exercise- 
 Massage consists of a kneading or manipula- 
 ting of the muscles and tissues in such a way as 
 to relieve stiffness, promote elasticity, and 
 especially to increase circulation. Improved cir- 
 culation is really the chief purpose, and it must 
 
 2 . .: 
 
 ©CI.A'570003 
 
MASSAGE 
 
 be noted that if good circulation is maintained, 
 health of the tissues involved will follow as a mat- 
 ter of course. The cells will be supplied with new 
 building material, waste and dead matter will be 
 carried off by the blood, and this will help keep 
 the tissues strong and elastic. 
 
 Massage tends to increase circulation, because 
 by the compression or squeezing of the tissues in- 
 volved the blood is forced, not only out of the 
 larger blood-vessels, but even out of the tiny 
 capillaries, while with the next instant of relax- 
 ation, a new supply of arterial blood pours into 
 them. This is again forced on its way, with the 
 acquired waste matter and impurities, by the 
 next compression, or massage stroke. The in- 
 creased circulation has a refreshing effect upon 
 any part of the body subjected to its influence. 
 
 Every child knows the value of rubbing a sore 
 and stiffened muscle. Massage is a scientific de- 
 velopment of "rubbing." 
 
 The truth is that massage is sometimes even 
 more important than sleep as a means of reliev- 
 ing extreme muscular fatigue. Massage will 
 truly rest one more quickly than anything else, 
 under certain conditions. Muscular fatigue re- 
 sults simply from the choking up of the muscle 
 cells with the waste matter produced through the 
 work that has been done. In all muscular effort 
 the cells are broken down, to a certain extent, 
 and the muscles are clogged with the fatigue 
 poisons produced. When these wastes have ac- 
 cumulated to such an extent that they make it 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 difficult or impossible to continue using the mus- 
 cles concerned, we have what is known as fatigue* 
 The muscles become stiff and sore, owing to the 
 presence of poisonous wastes. Now if you go to 
 sleep, the slow circulation of the blood during 
 repose will in time remove the wastes, and 
 you will wake up refreshed, though, perhaps, 
 still somewhat stiff. But massage, by mechan* 
 ically increasing the circulation through the 
 muscles involved, will result in a rapid removal 
 from the tissues of these poisonous wastes, and 
 will thus relieve stiffness and soreness more 
 quickly than sleep. 
 
 It is well known that after continued muscular 
 exertion has produced such extreme fatigue that 
 one is practically unable to move the muscles 
 concerned the application of massage has such a 
 restoring and refreshing effect that it is possible 
 to repeat and sometimes even to excel the prev- 
 ious effort. This has been found true in experi- 
 ments with athletes and also in animal experi- 
 mentation — notably with frogs. 
 
 This will explain why athletes take a rub-down 
 T^oth before and after a hard race, or a boxing 
 match. 
 
 There are two kinds of fatigue. One involves 
 nervous exhaustion, the other is the result of 
 accumulated waste products. Only sleep can 
 restore the exhausted nerve cells, but massage 
 will provide rest so far as the removal of the 
 fatigue poisons is concerned. 
 
 In any case of muscular stiffness following ex- 
 
 4 
 
MASSAGE 
 
MAKING OLD BODIES YOUNG 
 
MASSAGE 
 
 ercise, a hot bath, or a local application of hot 
 water, is always to be recommended. Try the 
 combination. A hot bath followed by massage 
 will literally work miracles in relieving stiffness 
 and soreness. 
 
 Where the strength is limited, massage will 
 enable one to get much of the same benefit that 
 is acquired in ordinary muscular effort. There- 
 fore a little masage on going to bed, on arising, 
 or at any time that one may feel like it, will be 
 beneficial. One may use cocoa butter, or olive 
 oil, in connection with it, but this is chiefly for its 
 effect upon the skin itself, if it is dry. One really 
 does not need anything but the bare hands. 
 
 If one can enjoy the services of a professional 
 masseur, that will simplify matters. Sometimes 
 another member of the family, who is "handy" in 
 such things, may be available. If no such assist- 
 ance is to be had, it is still possible for one to 
 administer self -massage. You need not be an 
 expert in order to get good results, although it 
 is always best to understand the fundamental 
 principles. For instance, to improve the circula- 
 tion it is desirable that the blood in the veins 
 should be helped on its way to the heart. For this 
 reason, where the limbs are concerned, it is 
 advisable always to make all massage movements 
 upward, or toward the heart. 
 
 Where the legs are concerned, it is well that 
 they should be elevated while the subject lies on 
 his back, for this position will naturally help the 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 drainage of the blood in the veins, through the 
 force of gravity. This, in itself, is restful. 
 
 The chief types of massage movements con- 
 sist of stroking, kneading, circular movements, 
 tapping, or percussion, and vibration. The 
 technical names for these general types of mas- 
 sage are: Effleurage, including the stroking 
 movements; Petrissage, including the kneading 
 movements ; Friction, as the circular movements 
 are called; Tapotement, applied to the tapping 
 or percussion movements; and Vibration, which 
 is self-explanatory. Vibration is largely ap- 
 plied by mechanical devices that impart a 
 shaking or vibratory impulse, but it may be ap- 
 plied by the hands. Effleurage, or stroking, is 
 applied chiefly to the surface tissues, though a 
 certain quality of kneading may be imparted to 
 it by the application of sufficient pressure. The 
 stroking movements are very nerve soothing. 
 
 Petrissage is more effective for the deeper tis- 
 sues. All of these kneading movements are best 
 applied, not by pinching with the thumb and 
 finger points, but by a movement which involves 
 the entire palm of the hand. In other, words, 
 the flesh should be taken hold of by the entire 
 hand and gently compressed between the fingers 
 and palm of the hand. In massaging the arms, 
 for instance, take hold at the wrist with the entire 
 hand, not using the thumb, and after a light, 
 firm grip, move the hand up half an inch, grip- 
 ping again. Go up the arm in this manner 
 and then repeat. In massaging another person, 
 
 8 
 
MASSAGE 
 
MAKING OLD BODIES YOUNG 
 
 one can take hold of the arm on both sides, press- 
 ing it in the same way. 
 
 It is important not to apply massage too 
 strenuously. It is not a case of "giving strength" 
 bj^ applying the strength of the operator. Too 
 vigorous pinching in the application of massage 
 will bruise the tissues and may do more harm 
 than good. It is a gentle but moderately firm 
 grip, one which is entirely comfortable and en- 
 joyable, that will produce the most beneficial 
 results. In other words, a "strong" man has no 
 advantage as a masseur. 
 
 Friction consists, as we have said, of the simple 
 circular movements, and is extremely valuable 
 for the surface tissues. It is the best type for ap- 
 plication at the spine, knees, elbows, ankles and 
 other joints, and also for massage of the scalp 
 of the head. 
 
 Tapotement, including tapping or percussion, 
 is valuable for reaching the deeper tissues. It 
 can be done lightly with the finger tips, or more 
 vigorously by "chopping" with the outer edges 
 of the straight hands, or even by a gentle pound- 
 ing with the doubled fists. 
 
 Self -massage may best be applied by jommen- 
 cing with the feet and legs, first massaging one 
 foot by kneading and friction, then proceeding 
 up the calf of the leg with kneading and stroking, 
 then doing the same with the thigh. A splendid 
 treatment for the thigh is a movement in which 
 the flesh is rolled between the two hands. After 
 completing both legs in this manner, the arms 
 
 10 
 
MASSAGE 
 
 
 
 ^H ''^H^^^^^^^^i 
 
 
 \ m 
 
 fl 
 
 
 ^\ 
 
 
 m 
 
 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 may be taken up, starting with a general rubbing 
 of the hands, then proceeding from the wrist of 
 one arm up to the elbow with kneading and 
 stroking, then up the upper arm the same way, 
 commencing again on the wrist of the other 
 hand. Next comes the trunk of the body. For 
 the region from the chest down to the waistline 
 both the kneading and circular movements are 
 effective. For the abdominal region deep knead- 
 ing is best, and is most effectively done while ly- 
 ing on the back, though it may be done while sit- 
 ting on a chair in a relaxed position. A large 
 circular movement with the doubled fist is very 
 effective as a constipation treatment, especially 
 if the movement is made upward on the left 
 side, across, and downward on the right. The 
 percussion treatment may be applied to the legs 
 and even to the trunk, but care must be taken 
 not to use it where there is any tenderness. 
 
 In attempting self-massage of the back, 
 one will naturally meet with some difficulty. The 
 hips may be treated by kneading and percus- 
 sion. The lower back can best be treated by per- 
 cussion and circular movements, while the 
 shoulders and upper back may be massaged by 
 friction and a certain amount of kneading. But 
 the best plan for the whole back is an application 
 of massage through vigorous rubbing with a 
 large Turkish bath towel. If you rub across the 
 back, and up and down, from each shoulder, 
 very good results indeed may be secured. 
 
 That it is not at all natural for man to be shod 
 
 12 
 
MASSAGE 
 
 in his present manner is a proposition which 
 everyone, probably, will accept without argu- 
 ment. The savage man went barefoot, or almost 
 barefoot, except when the climate made* it neces- 
 sary for him to protect his- feet from the cold, and 
 this habit may have been more closely related to 
 his physical vigor than we have been in the habit 
 of thinking. 
 
 We all know the stimulating sensation that 
 comes from going barefoot, as in bathing, or 
 upon other occasions when we are permitted to 
 return to Nature, and it is probable that this feel- 
 ing of exhilaration is but the expression of a 
 beneficial effect upon the whole organism. In 
 the present state of civilization opportunities for 
 discarding our footgear must unfortunately be 
 few, but it is possible to secure the tonic effect 
 of the practice by other means. 
 
 The method by which this can be done was 
 brought to my attention by a man who was not 
 far from seventy years of age, but whose general 
 appearance — hands, features, .etc. — would not 
 have suggested, despite his white hair, that he 
 was more than forty or forty-five. For several 
 years it had been his practice, before going to 
 bed at night, to soak his feet for about five min- 
 utes in cool — not cold water (about 70 degrees 
 V. ) , and then to rub the dead skin from them with 
 his bare hands. He took first one foot from the 
 water, and, without drying it, rubbed the bottom 
 until the moisture had all evaporated. By this 
 time the foot was sticky, owing to the dead skin 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 and other substances that had been loosened by 
 the friction. He then wet his hands again and 
 continued the rubbing until everything remov- 
 able had been rubbed off. When this was done 
 the process was repeated with the other foot. 
 The material rubbed off was saved and analyzed, 
 and was found to be exactly similar to dried bone. 
 A trial of this practice for a few weeks will 
 convince anyone that it is worth while. If you 
 are nervous it will quiet you, and if you are tired 
 it will rest you. But these temporary effects are 
 probably not its most valuable ones. It is a well- 
 known fact that a large amount of the waste of 
 the body seeks elimination through the feet. We 
 have evidence of this in the tendency of the' tissue 
 between the toes to become easily inflamed, and 
 also in the strong unpleasant odor that issues 
 from the feet if they are not washed frequently. 
 I have* never heard of an active person who was 
 in the habit of going bareooted who suffered with 
 rheumatism, gout, hardened arteries and other 
 senile complaints. Therefore it seems reason- 
 able to conclude that at least some of the impuri- 
 ties that cause these conditions are eliminated 
 through the soles of the feet. We know that one 
 of the features of old age is the hardening of the 
 cartilaginous tissues of the body, and the fact 
 that the material rubbed from the feet of the 
 old man mentioned above resembled ground 
 bone, suggests the possibility that some of the 
 elements that produce this change are capable 
 of elimination through the pedal extremities. 
 
 14 
 
MASSAGE 
 
 The practice described is certainly well worth 
 a trial, as a means of retaining youth, but will 
 not give results unless it is carried out with vigor. 
 The feet must be rubbed until they are entirely 
 dry, and then rubbed again with wet hands until 
 all moisture has again disappeared. 
 
 15 
 
Making Olb 
 Bodies M)UNG 
 
 OhirtyEiQht Lessons 
 in Dujldinq Vital itij 
 and NerOe Force and in 
 the c4rt ofPostpon inq 
 Old c4ae ^ ^ .^ 
 
 Cessans 
 
 13 and 14 
 
 Be) nan Macfadden 
 
Part Three 
 
 Keeping Internally Clean 
 
 Comprising Lessons Thirteen to Eighteen 
 
 XIII. A Man Is As Old As His Stomach. 
 
 XIV. A Method of Cleansing the Stomach. 
 XV. How We Are Poisoned in Old Age. 
 
 XVI. The Quintessence of Fletcherism. 
 XVII. How Colon Cleansing Is Attained. 
 XVIII. New Methods of Cleansing the Ali- 
 mentary Canal. 
 
 ©CI. A 5 701)03 
 
 ^lik. 
 
 no^ 
 

 LESSON XIII 
 A Man Is as Old as His Stomaich 
 
 THE physical man from birth to death is built, 
 repaired and maintained by the activities of 
 the stomach, and the quality of the man largely 
 depends upon the quality of his digestion. A 
 well built and well repaired machine will last 
 longer than a poorly built one, and just as surely 
 will the body that is well built and repaired by a 
 sound and well-cared-for stomach last longer 
 than one which is less well built and cared for. 
 Long life and a vigorous old age are perhaps 
 more dependent upon a good digestion than upon 
 any other single factor. 
 
 These statements are quite obvious and indis- 
 putable, but there are widely different ideas as 
 to .what constitutes a good digestion and how it 
 should be cared for. Gravest of the popular 
 errors concerning the stomach is that its effi- 
 ciency is to be judged by the abuse that it will 
 stand. The stomach that will dispose of a large 
 quantity of food, or digest foods that are difficult 
 to digest, may be called a **strong'' stomach; but 
 such a stomach may be the very cause of its 
 owner's filling an untimely grave. This sort of 
 digestive strength invites abuse, if not checked 
 by intelligent restraint, and such continued abuse 
 will result either in a premature breakdown of 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 the digestive apparatus itself, or in a continued 
 over-digestion that will break down the kidneys 
 or liver, or cause obesity, rheumatism, dropsy, or 
 gout. 
 
 The stomach that will contribute to long life is 
 the one that will send forth the call of appetite 
 for only the kind and quantity of food needed to 
 maintain and prolong life. The happy medium 
 of stomach power is perhaps the safest one a man 
 can have. A strong stomach, the kind that will 
 stand abuse, would seem, • if never abused, the 
 more desirable, for there would always be a re- 
 serve power of digestion. But in practice we are 
 all creatures of appetite, and few of us can fully 
 control our food intake by purely intellectual 
 guidance. It is for this reason that the man who 
 is dyspeptically inclined so often outlives his 
 neighbor with the lusty appetite. The weak di- 
 gestion may be troublesome, but it must be care- 
 fully handled, and so may outlast the strong. 
 The digestion that is too weak to supply the vital 
 needs of the body is much more rare than the 
 strong stomach which, if not held in check, will 
 overstock the body with food elements and bring 
 on all manner of disease. 
 
 That the stomachs that overdo their work out- 
 number those that underdo it is explained by 
 the changes brought about by civilized life. Un- 
 der the crude conditions of savage life, and even 
 among the laboring population in a civilized com- 
 munity, a greater power of digestion is required 
 to maintain life than is requisite for a brain- work- 
 
THE STOMACH 
 
 ing populaton. For ths reason most of us have 
 inherited greater digestive powers and appetites 
 than we need to maintain the less active hfe we 
 now lead. Natural instincts, if followed, should 
 adjust our appetites and food intake to the 
 changed condition of our activities ; but civilized 
 customs and eating habits all conspire to thwart 
 these instincts, and we continue to eat "savage" 
 meals in a civilized environment. The diseases 
 of civilization are the result. 
 
 There is often a decline, also, in our activities 
 from youth to middle age. Part of this reduction 
 is due to the natural decline of vigor with ad- 
 vancing years, but it is often largely due to the 
 fact that the young man has made his living by 
 hard physical labor, and with an increase of pros- 
 perity and brain power has worked into more 
 sedentery occupations. Many American business 
 men start life on the farm, or in the factory, and 
 later remove to the city, or to the office. Proud 
 of the strength and appetite of their youth, they 
 continue the eating habits adapted to strenuous 
 physical activity. All goes well for a time; but 
 at forty or fifty they suffer a breakdown which 
 they lay to the worries and cares of business, 
 when in reality it is due to catering to the strong 
 appetite and ample eating habits developed in 
 youth. A man driving an automobile up a steep 
 hill opens the throttle to give the engine more 
 fuel ; if he then comes out on a piece of smooth 
 level road and fails to shut off the surplus fuel 
 we call him a foolish driver. Yet that is the 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 kind of driving that most business men do with 
 their physical machines. 
 
 But the example of the automobile is not a 
 perfect one, for the human machine is more com- 
 plicated. A certain amount of energy is required 
 to maintain it on a level road, nor can we shut 
 off all fuel and coast down hill. We cannot get 
 rid of our muscles, even though our machine 
 civilization were so perfect that they were hardly 
 needed at all. For this reason some physical 
 activity must be maintained by sports and exer- 
 cises, even though our work be purely mental. 
 ^Food must be reduced with lessened activity, yet 
 there must be a sufficient activity 16 utilize suf- 
 ficient food to keep up a moderate appetite. 
 Without such activity and such appetite the 
 stomach grows too weak from disuse to supply 
 the proper nutriment for the body's internal ac- 
 tivities. 
 
 One of the greatest errors that can be made 
 is to try to bolster up declining digestive powers 
 with any of the numerous so-called aids to di- 
 gestion. While it is foolish to tax a weakening 
 digestive power with excessive quantites of food, 
 or to eat foods known to be hard to digest, yet 
 the stomach can no more maintain its power 
 when relieved of its duties than can the muscles. 
 The simplest and plainest of foods taken in small 
 quantities is the correct remedy for a weakened 
 digestion. Many of the so-called aids to diges- 
 tion do not aid but injure the digestive powers. 
 All medicines, distilled liquors, bitters and cor- 
 
 6 
 
THE STOMACH 
 
 dials come in this class, and while they are never 
 of real use they are certainly more dangerous for 
 the old than for those in the prime of life. Ap- 
 petizers in the form of highly seasoned foods 
 must also be classed as injurious "digestive aids." 
 There is no real appetizer except physical activi- 
 ty and general good health. 
 
 As the body's need for food decreases there is 
 a corresponding decrease in the secretion of gas- 
 tric juice. This fact leads to weakened digestion 
 in the stomach, which physicians often attempt to 
 counteract by the use of artificial pepsin. The 
 use of such an aid may temporarily increase di- 
 gestive powers, but just as surely as it does there 
 will result further decrease in the natural secre- 
 tion. Such an effort is very like an effort to in- 
 crease muscular power by riding instead of walk- 
 ing, the surest way to destroy what power re- 
 mains. 
 
 Predigested foods are a double delusion. In 
 the first place, little actual predigestion is possi- 
 ble by artificial means. In the next, predigested 
 foods, in so far as they live up to their claims, 
 must be classed as digestive crutches and de- 
 feat the end sought, because they weaken the 
 natural digestive powers. There are, however, 
 a few good wholesome and easily digested foods 
 that are sometimes called predigested. Chief of 
 these are malted products, such as malted milks, 
 which should not, because of the similarity of 
 names, be confused with alcoholic drinks made 
 from malt. 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 Except in abnormal cases due to accidents, or 
 acute illness, the body rarely needs nourishment 
 that cannot be supplied by its own digestive pow- 
 ers, and where these are weakened the remedy is 
 to be found in the careful adjustment of the diet 
 to the actual needs of the body and the careful 
 selection of foods that are naturally easy of di- 
 gestion. All artificial aids to digestion should be 
 carefully avoided by those who would reach a 
 ripe and normal old age. The greatest natural 
 aid to digestion is physical action. This not only 
 helps to create a healthy appetite by increasing 
 the demand for food, but it facilitates the process 
 of digestion, which is partly muscular and partly 
 chemical. 
 
 The digestive tract from mouth to colon is a 
 tube with muscular walls. These muscles are in 
 constant activity, agitating the food so that it 
 may be thoroughly mixed with the chemical ele- 
 ments of the digestive juices, and moving it 
 along the digestive tract at a proper speed. A 
 man who wants to dissolve sugar in his coffee 
 stirs the mixture with a spoon. The chemist who 
 would hasten the reaction in a flask agitates the 
 flask. 
 
 By the same process the digestive muscles 
 facilitate the chemical action of digestion. All 
 muscular activity is related and controlled by 
 the muscular tone of the whole organism. Gen- 
 eral muscular idleness, therefore, results in im- 
 paired digestive activity and the congestion of 
 the food, particularly in the colon. This is one 
 
THE STOMACH 
 
 of the causes contributing to constipation, which 
 mothers a brood of diseases. 
 
 The weakenening digestive power of advanc- 
 ing age must, therefore, be remedied both by the 
 control of the kind and quality of the food eaten 
 and by the control of the bodily activities. Men 
 who have saved themselves from premature 
 aging and attained a healthy and ripe old age 
 usually attribute it either to the taking up of 
 physical activity, or to the control of the diet. 
 Both are desirable and essential means towards 
 the same end, and only by the adoption of both 
 measures can the best results be obtained. 
 
 When many causes contribute to the same end 
 we are prone to single out one of them and 
 ascribe to it all virtue. Many factors contribute 
 to early aging and premature death, and hence 
 there are many cures for old age. When one 
 m.an adopts a single one of these measures and 
 achieves marked results thereby he proclaims it 
 as a panecea for all the ills of advancing years. 
 In truth, it is likely that such individuals, by 
 good fortune, have hit upon the one remedy which 
 was most needed in their own case, and hence 
 have gained satisfactory results. But in other 
 cases this single remedy often fails to bring simi- 
 lar results, for in the other cases some other need 
 may have been greater. It is, however, impossi- 
 ble to over-emphasize the importance of the ac- 
 tivity of the stomach in the preservation of the 
 powers of youth. It is vital, and through the con- 
 trol of diet and digestion the average length of 
 
MAKING OLD BODIES YOUNG 
 
 life may be increased many years. The question 
 is intimately related also to all other phases of 
 youth prolongation. With this factor intelligent- 
 ly controlled much may be achieved. Without 
 it all else may prove futile. 
 
 And just as the digestion is but one of many 
 phases of life prolongation, so there are many 
 phases in the care of the digestion. The stomach 
 is a hidden organ over which the intelligence has 
 little direct control. Its powers must, therefore, 
 be guarded indirectly. This is accomplished, 
 first, by intelligent regulation of the kind and 
 quantity of the food that we eat and the inter- 
 vals at which we eat it, and second, by intelligent 
 regulation of those activities of the digestive tube 
 which are subject to the control of the mind, 
 namely mastication and elimination. In old age 
 both the powers of mastication and of the ex- 
 pulsion of waste from the colon are apt to de- 
 cline, and extra care is, therefore, needed to 
 maintain their activity. 
 
 All of the elements in the preservation of the 
 digestive and nutritive activities are so important 
 as to merit full discussion in the chapters which 
 are to follow. 
 
 10 
 
LESSON XIV 
 A Method of Cleaning the Stomach 
 
 THE importance of the stomach to the health 
 of the entire physical organism cannot be 
 too greatly emphasized. In it the blood-making 
 process begins. Mistakes in eating, either in 
 quantity or quality, or any interference with 
 stomachic digestion, materially affect one's en- 
 tire organism. Therefore, the importance of 
 maintaining the stomach in a superior condition 
 of health cannot be overestimated. 
 
 Our unnatural mode of life, our ability to 
 satisfy our desire for food at frequent intervals, 
 often makes us slaves to an abnormal appetite, 
 and consequently we experience unpleasant 
 symptoms in the stomach. We often have a 
 coated tongue, foul breath and other signs of 
 dietetic evil. 
 
 Now I will here suggest a means of cleansing 
 the stomach that is new to this generation, at 
 least in adult life, but which is a reversion to 
 methods that must have been instinctive with 
 us at all ages during former generations. TKe 
 average baby possesses the power to which I re- 
 fer, and if we were able to continue using this 
 method of avoiding stomach-stuffing during our 
 entire lives, it would be greatly to our advantage. 
 
 The method I refer to is termed emesis. Some 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 few are able to thus cleanse the stomach without 
 the sickness and nausea ordinarily associated with 
 vomiting; but with or without nausea, it is ad- 
 vantageous whenever there is need of ridding the 
 system of an oversupply of nourishment. 
 
 We are entirely too fastidious in our attitude 
 towards this method of relieving the stomach. 
 Whenever we experience nausea, we usually re- 
 sort to some remedy to allay the stomach's desire 
 to relieve itslf . The proper method in nearly all 
 cases is to encourage stomachic inclinations of 
 this sort by drinking a large quantity of luke- 
 warm water. 
 
 Not only does this treatment aid the stomach 
 in securing relief, but any associated unpleasant- 
 ness is greatly lessened. 
 
 Whenever a baby is overfed, he will eject the 
 oversupply without symptoms of nausea. This 
 is as it should be. This is a power which we 
 should possess throughout our entire lives; that 
 IS, we should be able to eject any part of a meal 
 that we have eaten which is beyond our require- 
 ments, without unpleasantness. 
 
 I am acquainted with a remarkable man, now 
 in his seventies, who swallows two or three 
 glasses of water each morning, and proceeds 
 immediately to eject it from his stomach with 
 apparently about the same ease that he would 
 throw it from his mouth. This stomacjtrwashing 
 process, in his case, has greatly assisted him in 
 retaining the youthful powers that he possesses. 
 
 In fact, this habit of washing the stomach out 
 
 12 
 
CLEANSING THE STOMACH 
 
 immediately on rising each morning is invaluable 
 as a means of promoting longevity. If the stom- 
 ach cannot be made to eject its contents without 
 nausea, then, of course, the process is not nearly 
 so valuable. It is just as valuable, however, in 
 all cases where there is serious need of cleansing 
 the stomach. It is needful when you have eaten 
 beyond your digestive capacity. It is invaluable 
 when you have been tempted to eat a meal with- 
 out appetite. A meal eaten under such circum- 
 stances should be ejected. Though a certain 
 amount of the nourishment taken in this way 
 may be assimilated, it is always liable to cause 
 trouble of a more or less serious nature. If done 
 habitually, it must result in disease. 
 
 This method of cleansing the stomach was first 
 called to my attention by an herb doctor in Eng- 
 land. The emesis treatment, as he termed it, con- 
 stituted a large part of his regime for curing 
 disease. He properly maintained that disease 
 begins in the stomach, and that if this organ is 
 properly cleansed and made to perform its du- 
 ties, the process of cure will proceed rapidly. 
 
 At first I was but slightly interested in the 
 emesis treatment, but after seeing two cases that 
 had been under my care for a considerable time 
 recover rapidly under its influence, I awoke to its 
 value. 
 
 The English practitioner required the patient 
 to fast for two or more days, and at the com- 
 pletion of this fast the stomach was cleansed very 
 thoroughly with concoctions of herbs. This 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 tea was used in profuse quantities, changing 
 from the herbs having astringent qualities to 
 those having a relaxing influence on the tissues. 
 After waiting an appropriate time for these herbs 
 to act, he would give a glass or two of an herb 
 that would act as an emetic, and the awakening 
 of the stomachic functions that would result in 
 some cases was truly extraordinary. Large 
 quantities of foul-smelling, partly solid elements 
 would often be ejected from the stomach. 
 
 Following this strenuous treatment, the patient 
 would be put on a very limited diet, the quantity 
 being gradually increased until he was consum- 
 ing the normal amount of food. 
 
 Now I am not in a position to state that the 
 herb teas taken under these circumstances were 
 without value, but I am of the opinion that the 
 principal benefit resulting from the treatment 
 was the extraordinarily stimulating effect upon 
 the stomachic functions of the hot water. The 
 relaxing and astringent influences of the herbs 
 doubtless awakened the stomachic glands to an 
 unusual degree, but we can obtain, at least, a 
 similar influence thru the use of hot and luke- 
 warm water. 
 
 This stomach-cleansing process is recommend- 
 ed whenever the breath is foul, or the tongue is 
 coated, or whenever you have been guilty of 
 overeating. You rise from a meal convinced 
 that you have eaten beyond your need. Im- 
 mediately take a quantity of hot water and eject 
 the meal. It will be much better for your health 
 
 14 
 
CLEANSING^ THE STOMACH 
 
 than the retention of food that you do not need. 
 It is naturally better to avoid a meal when it is 
 not needed, but when your appetite becomes un- 
 controllable, here is your remedy. 
 
 When you are attempting to cleanse the stom- 
 ach in the manner mentioned, from one to two 
 quarts of water should be taken, beginning with 
 very hot water and ending at a lukewarm tem- 
 perature. 
 
 If you cannot induce the stomach to eject its 
 contents by this means, you will have to adopt 
 the old method of tickling the throat with two 
 fingers. This method of forcing the activity 
 of the ejectatory functions of the stomach will 
 always be effective, and must be continued until 
 the stomach fully and completely cleanses itself. 
 The remedy is not a pleastant one, but it is a 
 thousand times better than to allow superfluous 
 food to remain in the stomach, poisoning the 
 body thruout its every part. 
 
 IS 
 
Making Old 
 ' Bodies l:biiiNG 
 
 Ghirty -Eiqht Lessons 
 in Buildina VitalitLj 
 and Neroewrce and in 
 the c4rt ofPostpon inq 
 Old c4cje ^ ^ .^ 
 
 Cessans 
 
 IS, 16 
 and 17 
 
 By 
 
 Bernair Macfaclden 
 
 i i 
 
LESSON XV 
 ^ How We Are Poisoned in Old Age 
 
 ABOUT ten years ago Eli Metchnikoff, then 
 at the head of the Pasteur Institute in Paris, 
 wrote a book entitled The Prolongation of 
 Life. The remarkable theories set forth and 
 the prominent name of the author, who was rec- 
 ognized as the world's greatest bacteriologist, 
 caused this book to attract wide attention. 
 
 Metchnikoff was not content, as is the unscien- 
 tific mind, to accept old age and its attendant 
 weakness and diseases as an uncaused phenome- 
 non, but sought after the physiologic causes of 
 senility and bodily decay. The greatest of these 
 he found to be in slow poisoning of the body 
 through the absorption of poisonous substances 
 from the colon, or large intestine. This scientist 
 pointed out that civilized man retains the feces, 
 or digestive waste, longer in the intestine than 
 is the case with most animals. This circumstance 
 he ascribed to the erect attitude of man, the use 
 of a concentrated diet and the lessened activities 
 of civilized life. 
 
 While the excreta of all animals are instinctive- 
 ly offensive to that species, yet it would hardly 
 seem that the waste products of digestion should 
 be actively poisonous. That the contents of the 
 human intestine should become so Metchnikoff 
 
 2 
 
 ©CU570003 
 
GrVd^l 
 
 /7^/5 
 
 HOW WE ARE POISONED 
 
 ascribes not to the human physiological process, 
 but to the decomposition by bacteria of the 
 nitrogenous or protein elements in the undigest- 
 ed food waste. In the healthy man or animal 
 there are no living bacteria in the blood or tissues, 
 but the alimentary canal is a tube through the 
 body, and its contents are not physiologically a 
 true part of the body. Bacteria are present in all 
 food as eaten, but in the stomach and small 
 intestine their growth is prevented by the strong 
 digestive juices. In the large intestine this anti- 
 bacterial action is decreased, and if -the feces 
 be long retained, the bacteria multiply enorm- 
 ously and those which act upon the protein sub- 
 stances create a number of offensive and poison- 
 ous substances. To the absorption of these 
 poisons Metchnikoff ascribed most of the symp- 
 toms of old age. 
 
 In so far as his theory of causes is concerned 
 these views have found wide acceptance. The 
 evil effects of constipation, which are sometimes 
 called auto-intoxication, are fully recognized by 
 all medical and hygienic authorities. These evils 
 are frequently aggravated in the latter part of 
 life. They are also aggravated by the use of an 
 excessive meat or other high-protein diet. 
 
 So much for Metchnikoff's explanation of 
 causes — we now come to consider his remedy. 
 Being a bacteriologist he gave his attention not 
 to the decrease of the decomposible elements, 
 nor to their more speedy elimination, but to the 
 actual destruction of the bacteria in the colon, 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 He was, however, a sufficiently good physiologist 
 not to attempt the destruction of the bacteria in 
 the intestines by the introduction of germicidal 
 chemicals, in which case ths antidote might be 
 worse than the poison, but sought, instead, for 
 the natural enemies of the offending bacteria in 
 the form of other species of bacteria which, 
 without causing injury to man, might check the 
 growth of bacteria causing protein decomposi- 
 tion. The rival bacterium he found to be the 
 Bacillus bulgaricuSj which, by secreting lactic 
 acid, created a medium in which the offending 
 germs could not live. 
 
 Lactic acid is harmless and perhaps actually 
 beneficial to man, as it is the active ingredient 
 of sour milk, which is widely used as human food 
 the world over. There are several kinds of bac- 
 teria which can create lactic acid and cause the 
 souring of milk. Some of these bacteria cannot 
 live in the human intestine, but there is at least 
 one species that Metchnikoff found in the pecul- 
 iar kind of sour milk so extensively used by the 
 people of Bulgaria. So far there appeared to be 
 no flaw in his reasoning, although the thread to 
 which he attached the hope of human longevity 
 was a slender one. But when the eminent scient- 
 ist brings in, as the convincing argument for his 
 case, the number of centenarians in Bulgaria, we 
 at once become skeptical. Well authenticated 
 cases of centenarians exist among all healthy 
 long-lived peoples, but that the Bulgarians, a pov- 
 erty-stricken and ignorant race, should outlive the 
 
 4 
 
HOW WE ARE POISONED 
 
 English, Scotch, or Scandanavians, is hardly- 
 reasonable . Nor do they, for the larger number 
 of centenarians reported in Bulgaria is much 
 more readily explained by the fact, everywhere 
 observable, that the greatest number of reported 
 centenarians is always to be found among illiter- 
 ate people who have no accurate knowledge of 
 their age. It is true in this country among 
 negroes and Indians, and a similar showing in 
 Europe is made by Spain. Thus the keystone to 
 Metchnikoff's reasoning is broken down by the 
 fact that the use of Bulgarian sour milk is acci- 
 dently associated with illiteracy, and is not a 
 demonstrated cause of prolonged life. 
 
 Such, at least, is the interpretation which im- 
 partial critics have put upon the evidence which 
 Metchnikoff adduces in favor of his scheme of 
 life prolongation; but as a result of his work 
 these two facts remain: first, that the decom- 
 position of protein food residue in the intestine 
 and its absorption by the blood is dangerous, both 
 for young and old ; and secondly, that sour milk 
 is an excellent food, deserving a wider use, and 
 that it doubtless leaves the bowels in a much more 
 wholesome condition than does a meat diet. I 
 personally advise the cultivation of a taste for 
 buttermilk, or other forms of sour milk, as being 
 equally wholesome, if not indeed a better food for 
 the adult than the fresh milk. 
 
LESSON XVI 
 The Quintessence of Fletcherism 
 
 THE late Horace Fletcher was not only an au-^ 
 thority on longevity, but was himself a most 
 remarkable case of youth prolongation. Mr. 
 Fletcher broke many strength and endurance 
 records made by young athletes when he himself 
 was at the age of sixty, and he taught a system 
 of eating and living that the seeker after long life 
 cannot wholly ignore. There is a kinship be- 
 tween the teachings of Metchnikoff and Fletcher. 
 Whereas the former sought to prevent decom- 
 position of the waste food elements in the colon 
 by introducing a species of good bacteria to kill 
 bad ones, Fletcher achieved the same end by a 
 plan of dieting that left practically nothing for 
 the bad bacteria to decompose and make poison 
 out of. 
 
 Fletcher and Fletcherism are generally sum- 
 med up as "much chewing." Whereas Glad- 
 stone advised us to chew every mouthful thirty 
 times, Fletcher tells us to chew each mouthful 
 until it is reduced to a liquid and is swallowed, 
 not by obvious gulping, but by an instinctive and 
 involuntary swallowing action. Any one can 
 demonstrate this involuntary swallowing by tak- 
 ing a sip of milk and holding it in the mouth, 
 tasting and enjoying it but making no effort to 
 
 6 
 
FLETCHERISM 
 
 swallow it; it will slip down the throat almost 
 imperceptibly. The same thing will happen to 
 dry bread if it is masticated until it becomes thor- 
 oughly liquid in the mouth. The habits of thor- 
 ough mastication, with full tasting of the food, 
 followed by this instinctive and involuntary 
 swallowing, is the backbone of Fletcherism. But 
 the benefits attained are not directly the result 
 of the chewing, important as this may be. for this 
 manner of eating exerts a double influence. The 
 appetite is satisfied on much less food and 
 there seems to be a decreased desire for meat or 
 other protein foods. Now the combination of 
 such thorough chewing with the resulting reduc- 
 tion in the quantity of foods eaten leads to a 
 remarkable completeness of digestion. Indeed 
 digestion in the small intestine is so thorough 
 that the residue leaves that organ in pillular form, 
 the small quantity of feces expelled resembling 
 that of a sheep. Such a plan of eating Fletcher 
 found to result in but one or two bowel move- 
 ments per week. Both the condition of the feces 
 and the infrequency of the movements would 
 seem to most of us as an extreme form of con- 
 stipation; yet under Fletcher's regime none of 
 the evil effects of constipation are observed, for 
 the feces, or "digestion ash," as he termed it, are 
 wholly inoffensive and non-poisonous. In 
 Fletcher's case, at least, the absolute freedom 
 from muscular soreness, which made his re- 
 markable endurance records possible, would 
 :seem a further evidence that this unusual way 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 of keeping the body free from poisonous wastes 
 works most admirably. 
 
 I have the greatest admiration for Fletcher and 
 his work, and believe that he has made a most 
 remarkable contribution to the science of health 
 and longevity. The practical difficulty with 
 Fletcherism, however, is that so few people seem 
 capable of fully adopting it. Part of Fletcher's 
 dietetic program is the rejection of fruit skins 
 and all other fibrous portions of the food, on 
 which we have been taught to rely to give bulk 
 to the food residue and hence facilitate the bowel 
 movement. Therefore the imperfect adoption of 
 Fletcherism may increase constipation without 
 rendering the feces harmless, and thus do more 
 harm than good. Either we must secure a fre- 
 quent emptying of the bowels, or we must secure 
 such perfect digestion that the remnants of diges- 
 tion become harmless. The latter condition is so 
 difficult to attain that the former seems safer. 
 
 There is another feature associated with the 
 elimination of waste from the bowels which must 
 be considered. 
 
 The general idea that only the waste of the food 
 that we eat is eliminated from the bowels is er- 
 roneous. There are other eliminations which in 
 some cases are considerable. For example, I 
 have conducted fasts in which the patient would 
 take no nourishment whatsoever for varying 
 periods, ranging from one to ninety days, and in 
 some cases I have seen the bowel movements con- 
 tinue to the last day of the fast, indicating that 
 
 8 
 
FLETCHERISM 
 
 in these eases at least, where there could have 
 been practically no digestion ash to be eliminated, 
 the body was using the digestive tract for the 
 elimination of other wastes. 
 
 To be sure, if one should adopt Fletcher's idea 
 of mastication, these wastes would no doubt de- 
 crease very gradually, but the constitution of 
 many individuals is such that it would be a grave 
 mistake to depend upon the slow processes of 
 elimination usually associated with Fletcherism 
 in its extreme form. 
 
 But I would advise every man to give Fletcher- 
 ism an honest trial. If you find you can secure a 
 condition of digestion which will so reduce the 
 excreta that it becomes wholly inoffensive and 
 gives no bowel distress, or other symptoms of 
 constipation, well and good. But if this condi- 
 tion proves unattainable, or you cannot keep 
 your diet down to so close a margin, you will 
 need to consider the other means for preventing 
 intestinal poisoning which I will discuss at length 
 in the next chapter. In any case you should not 
 lose sight of the valuable lessons taught by Met- 
 chnikoff and Fletcher: first, the relation of the 
 contents of the colon to self-poisoning; second, 
 the importance of mastication and the thorough 
 tasting of all food ; third, the importance of eat- 
 ing just enough to supply the body's need, with- 
 out adding a burden of waste which must be 
 eliminated and which may be turned into poison. 
 
LESSON XVII 
 How Colon Cleanliness May Be Attained 
 
 THE evil effect of putrid and decomposing 
 matter in the colon, or large intestine, is a 
 subject on which health authorities are well 
 agreed. Upon the question of how this evil may 
 be best overcome there are marked differences of 
 opinion. These different views are in part ascrib- 
 able to medical traditions, and in part to the fact 
 that there are several ways by which the desired 
 end may be attained. 
 
 The commonest but unfortunately most harm- 
 ful method of cleaning the colon is by means of 
 physic, or purgative drugs. To understand the 
 widespread custom of taking physic we must go 
 back and consider the history of medicine. Medi- 
 cal science, though becoming more rational each 
 year, has still clinging about it the fragments 
 of many ancient superstitions. In medieval 
 times the art of making and administering drugs 
 was associated with the most absurd supersti- 
 tions. The same apothecary who compounded 
 cures for disease also concocted love potions and 
 elixirs of life and other nonsensical nostrums. 
 There was a general search after all manner of 
 evil-tasting and poisonous drugs. Among these 
 were a goodly number of salts and herbs which 
 when taken into the human alimentary canal re- 
 
 10 
 
COLON CLEANLINESS 
 
 suit in the rapid secretion of water from the 
 blood, in what may be called Nature's effort to 
 rid herself of the offending substance. This 
 caused a watering of the canal and a sweeping 
 out of all the contents, both the food wastes and 
 the half digested food. Considerable temporary 
 benefit resulted. Not only were the colon poisons 
 eliminated, but the further absorption of food 
 was checked at a time when, owing to illness, the 
 body needed rest and not surplus food. Not only 
 were the effects of these drugs temporary, how- 
 ever, but they were gained by disturbance of a 
 normal function, resulting in what was really a 
 case of artificially induce'd indigestion. The ac- 
 tion of physic on the bowels is not unlike that 
 of a stimulant upon the nerves. In both cases 
 artificially induced activity is likely to be follow- 
 ed by a reaction. Cathartics have, therefore, no 
 place in a permanent health program, and to 
 rely upon them is to create a sort of drug habit. 
 A second widely used method of colon cleanli- 
 ness is that of the enema, or internal bath of warm 
 water, or soap, or oil and water, injected into the 
 rectum with some form of syringe. The enema 
 is greatly to be preferred to physic. Its action is 
 wholly mechanical, as the offending matter is 
 washed out with externally introduced water in- 
 stead of with water taken from the blood, and 
 the half-digested contents of the stomach and 
 small intestines are not disturbed. I recommend 
 the use of the enema in all cases where wholly 
 natural means are not effective. But as a regu- 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 lar proposition it is far from desirable. In the 
 first place, the taking of an enema is an onerous 
 task and one that is likely to be neglected. Sec- 
 ondly, the bowel muscles may learn to wait for 
 the external introduction of water before they 
 will function. Lastly, the enema reaches only the 
 contents of the colon, and if improperly admin- 
 istered, only the lower portion of the colon. 
 Hence, if no attention be paid to the diet, con- 
 gestion may occur above the point at which the 
 enema is effective. Bowel poisons will thus be 
 formed and absorbed into the blood. 
 
 For emergency use, however, when other 
 methods of bowel elimination fail to work, I 
 recommend that every one should possess some 
 form of bowel syringe, or internal bath appar- 
 atus. The enema is properly administered with 
 about two to four quarts of lukewarm water. 
 The water should be introduced slowly. If the 
 bowels cramp for a moment check the flow until 
 the pain ceases. The best effect of the enema 
 will be secured when the injection is held from 
 five to fifteen minutes. The mere introduction 
 of a small quantity of water into the rectum may 
 be useful in case of difficult passage, or when 
 suffering from piles, but the full injection 
 worked well up is essential as a remedy for auto- 
 intoxication from colon poisons. 
 
 Before turning to the completely natural means 
 of remedying constipation I should mention the 
 use of mineral oil. Such oil is not a physic, as it 
 has no chemical effect. Being completely indi- 
 
 12 
 
COLON CLEANLINESS 
 
 gestible and also of a lubricating nature, it is a 
 valuable aid in securing a quick emptying of 
 the bowels. I should place its use about on a par 
 with that of the enema, and recommend its em- 
 ployment only in cases where purely natural 
 means temporarily fail. 
 
 The fundamental cause of colon congestion 
 being found in an artificial diet and lack of exer- 
 cise, the true remedy is to be found in these 
 fields. Diet in this instance must be considered 
 to include water, for the presence of water in 
 the digestive* tract has a marked effect, both 
 chemically and physically. 
 
 The cause of this prevailing evil of civiliza- 
 tion goes back to man's change of habits during 
 his evolution from an active creature living large- 
 ly on fibrous fruits and vegetables to an inactive 
 one living on concentrated and denatured foods. 
 The obvious remedy is to increase the muscular 
 activity and adopt a normal diet. This is a par- 
 ticularly difficult thing to do in old age, as it 
 means the overcoming of lifelong habits. 
 
 Normal activity having been neglected, the 
 entire body has lost muscular tone and the in- 
 testinal walls have shared in the loss. The habits 
 and clothes of civilization seem particularly de- 
 signed to prevent activity of the abdominal mus- 
 cles. The dignified business man rarely stoops 
 and rarely raises his knees, while his tree-climb- 
 ing ancestors performed these movements, bring- 
 ing the abdominal muscles into play, a hundred 
 times a day. Therefore in devising exercises to 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 correct constipation special attention must be 
 given to those muscles, although bodily activity 
 of any kind is useful. Combined with such ex- 
 ercises may be the massaging or kneading of the 
 abdomen. Such massage is most effective if the 
 path of the colon be followed. Begin on the 
 right side low down and work up to a little above 
 the navel, then across the body and down on 
 the left side. 
 
 The constipating or laxative effects of food 
 vary somewhat with the individual. Fiber, or 
 cellulose, as found in wheat bran, is typical of 
 the group of foods that leave an ample bulk of 
 intestinal residue to cause a healthy bowel action. 
 Leafy vegetables, as spinach, kale, endive, or any 
 form of greens, eaten raw or cooked, are among 
 the best possible foods for the remedying of 
 constipation. This group of foods cannot be sur- 
 passed in the diet for old age. They contain 
 little fattening ingredients and less protein, to 
 decompose and form bowel poisons. They are 
 rich in vital mineral salts and vitamines, and 
 leave a wholesome bulk of fiber which does not 
 decompose in the bowels. The skins of fruits, 
 as grapes, raisins, prunes and figs are likewise 
 beneficial, while in some cases the natural fruit 
 sugars also have a laxative effect not due to the 
 fiber. Thus honey, which is free from fiber, 
 may act as a laxative. 
 
 Of all the constipating foods white flour is the 
 chief offender. The substitution of whole-wheat 
 for white-flour bread is the simplest and most 
 
 14 
 
COLON CLEANLINESS 
 
 beneficial of all dietetic measures for the relief 
 of constipation. The widespread adoption of 
 whole wheat as a war measure probably did more 
 good by improving the health of the nation than 
 by preventing waste. 
 
 Meat, cheese and an excess of eggs, hulled 
 beans and macaroni, or other protein foods, ag- 
 gravate the evil of colon poisoning, both by in- 
 creasing the substance to decompose and by their 
 constipating effects. 
 
 Many cases of constipation are caused by in- 
 sufficient water drinking and may be relieved by 
 the ample use of plain water. The civilized diet 
 must needs be light in quantity, because of our 
 lessened activities, and is also light in bulk, owing 
 to the use of concentrated foods. As a result the 
 intestines contain so small a bulk that often they 
 almost cease their muscular activities. Copious 
 draughts of water, particularly upon arising, will 
 often start the peristaltic muscular action. The 
 contents of the upper portion of the digestive 
 canal are set in motion and the muscular contrac- 
 tions move on down the line. The water may be 
 absorbed before it reaches the colon and yet 
 arouse activity in that part. Water drunk on 
 rising will be found especially helpful in estab- 
 lishing the habit of a morning bowel movement. 
 
 Where some nourishment is desired fruit 
 juices diluted with water, or buttermilk, may be 
 used on arising. Weak tea is frequently recom- 
 mended for the purpose by English writers. 
 
 15 
 
Making Ol© 
 Bodies li)eNG 
 
 Qhirty -EiQht Lessons 
 in Building VitalitLj 
 andNeroewrce and in 
 thec4rt ofPostponina 
 Old c4qe ^ -^ -^/ 
 
 I Cessans 
 
 mtgm 18, 19 
 
 W^m and 20 
 
 Bernair Macfadden 
 
Copyright 1919 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CI.A570003 
 
t^r/^f/ 
 
 r7^/5 
 
 LESSON XVIII 
 New Methods of Cleansing Alimentary Canal 
 
 WHEN the processes of curing disease and 
 building the body become as scientifically 
 accurate as mechanics, we will learn that all parts 
 of the human mechanism must be treated from 
 the alimentary canal. There may be a few excep- 
 tions to this rule, but nearly all complaints have 
 their origin in this complicated organ. A clean 
 alimentary canal means cleanliness thruout the 
 entire interior surface of the body. 
 
 Many are under the impression that they are 
 clean after the exterior surface of the body has 
 been scrubbed and cleansed. But the interior sur- 
 face of all the various tubes within the body, 
 ranging in size from the capillaries to the stomach 
 and colon, is perhaps more than one hundred 
 times gi-eater than the exterior surface of the 
 body. Of how much greater importance, there- 
 fore, is interior than mere surface cleanliness! 
 
 If you could cleanse your alimentary canal 
 thruout its entirety with almost the same ease 
 that you wash your face, you would probably 
 consider yourself possessed of an extraordinarily 
 valuable piece of knowledge, and I now intend to 
 present a method of accomplishing this very 
 thing. This cleansing process is so direct in its 
 effects and the results are so sure that it can be 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 stated without fear of contradiction that it will 
 absolutely cleanse every part of the alimentary 
 canal, and that failure in its use is practically 
 impossible. This process is associated too, with a 
 vitality-building and muscle-strengthening pro- 
 gram which is also invaluable. 
 
 This method combines the drinking of hot 
 water with exercises for stimulating and 
 strengthening the spine, the exercises which are 
 described and illustrated in Lesson III being 
 particularly useful for the purpose. 
 
 As the treatment can only be taken on an 
 empty stomach, the most suitable time for it 
 is immediately on rising in the morning. During 
 the night, the functions have stagnated, to a 
 certain extent. You are ready for a stimulating 
 process of this kind, and it will be most beneficial 
 at such a time. 
 
 When you are ready to begin the treatment, 
 you must have at least two quarts of hot water 
 at hand. Take it as hot as you can without sip- 
 ping. You should be able to drink it down as 
 you would when thirsty. It can be flavored with 
 a little salt if preferred, but add nothing which 
 is in any way nourishing. In fact, salt is about 
 the only allowable addition, and in some cases, 
 this should be avoided. 
 
 Begin by drinking a half pint, or a pint, and 
 then proceed to the exercises. These should be 
 fairly vigorous for your strength, and each move- 
 ment taken should be continued until a feeling 
 of fatigue is definitely induced. 
 
 4 
 
NEW CLEANSING METHODS 
 
 After exercising from two to four minutes, 
 take another glass of hot water. Continue this 
 process, exercising from two to four minutes, 
 then drinking a glass of hot water, until you 
 have taken water to your complete limit, or until 
 the bowels have been called upon to act properly. 
 The exercises can be continued thereafter if de- 
 sired, though additional water* need not be taken. 
 
 This particular method of cleansing the ali- 
 mentary canal is superior to any other method of 
 colon cleansing. It is so much better than the 
 use of cathartics that no comparison can be made. 
 Every function of the body is, to a certain extent, 
 stimulated in the process, an effect which is due, 
 to a large extent, to the spinal exercises. For as 
 our readers know, the nerves controlling all the 
 vital organs radiate from the spine, and when 
 these nerves are actively stimulated, as they are 
 in the spinal exercises referred to, every bodily 
 function is arousd to unusual activity. 
 
 If your eyes have been dull, your complexion 
 muddy, you will note, after following this regime 
 for a few days, a decided change for the better, 
 for it means the literal washing of the organs 
 that prepare the food for the tissues of the body 
 and at the same time it stimulates the centers that 
 supply their motive power. It does not require 
 much reasoning to demonstrate that this must 
 mean a purer quality of blood and that the life- 
 giving fluid must more capably perform its office 
 in every part of the organism. 
 
 That "the blood is the life" is a truism, but 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 the statement cannot be repeated too often. For 
 if we can maintain the proper purity of this vital 
 fluid thru a sensible diet and alimentary cleanli- 
 ness, we will maintain the source of bodily and 
 mental strength, and will be able to retain the 
 energy and ambition that we ordinarily associate 
 with early youth. 
 
 This process of cleansing the alimentary canal 
 is not recommended for daily use, but only for 
 times when Nature requires help. It could be 
 used every day for example, until the functions 
 appear to be normal, after which the exercise 
 could be taken without the hot water. 
 
 In other words, when its object has been ac- 
 complished, sufficient vitality should have been 
 developed to enable the bowels to act without 
 this stimulus. 
 
Part Four 
 
 Food and Diet for Deferring 
 Old Age 
 
 Comprising Lessons Nineteen to Twenty-Three 
 
 XIX. Foods That Keep One Young. 
 
 XX. How Much Food and How Often. 
 
 XXI. Fasting and Abstemious Diets. 
 
 XXII. A Natural Stomach Tonic. 
 
 XXIII. Correct Body Weight In Old Age. 
 
LESSON XIX 
 Foods That Keep One Young 
 
 THE errors in diet that cause premature age 
 are chiefly those that have to do with the 
 quantity of food eaten. There are, however, 
 some well recognized dietetic laws that indicate 
 what foods should be used and which should be 
 omitted or decreased as one advances in years. 
 
 First among these foods which the old should 
 use sparingly are the heavy meats. There are 
 two well recognized physiological indications 
 that heavy meats are not required in the later 
 period o f life. One is the decay of the teeth. Of 
 course, it does not follow that loss of teeth must 
 occur, even in old age. Many people retain them. 
 However, all foods except the heavy meats may 
 be so selected or prepared that they can be prop- 
 erly mixed with the saliva in the mouth and thus 
 prepared for the digestion without teeth. The 
 dentist, by very skillfully replacing the natural 
 teeth, performs a valuable service to our appear- 
 ance and comfort ; but in rendering it possible for 
 the aged to continue the meat diet of vigorous 
 middle life he may often work actual injury. 
 
 The more positive indications that meat is 
 superfluous to the old is to be found in the prev- 
 alence of kidney trouble and the frequency with 
 which this causes death in the latter part of life. 
 
 8 
 
FOODS TO KEEP ONE YOUNG 
 
 The chief chemical element of lean meat is nitro- 
 gen, and the secretion from the body of this ele- 
 ment in the form of urea is the chief function of 
 the kidneys. By the continued heavy use of meat 
 the kidneys are overtaxed, resulting in their 
 breakdown and the accumulation of the nitro- 
 genous elements which poison the body. 
 
 Sufficient protein, or nitrogenous food ele- 
 ments, can always be secured in more digestible 
 form from eggs, milk, nuts and grain. Where 
 these foods are taken in sufficient quantity there 
 is no positive need for meat in the diet at any 
 time. During the early period of growth and the 
 activities of early manhood the need of meats to 
 supply protein for the growth and replacing of 
 tissues is much greater than in advanced years, 
 when growth has altogether ceased and the rate 
 of the replacement of tissues is much slower. 
 In some forms of animal life we see this greater 
 early use of tissue-building protein in an extreme 
 form. Bees, while in the larval stage, are fed 
 pollen, which is highly nitrogenous and from 
 which the tissues of the body are rapidly formed. 
 In the adult stage, when growth has ceased, the 
 diet of the bee consists exclusively of honey, 
 which contains only a trace of protein. The same 
 is true of butterflies and moths. 
 
 In the human species this change between the 
 requirements of growth and maturity is not so 
 marked; but it exists in a lesser degree. Some 
 protein is always required for the replacement of 
 living cells destroyed either in muscular v/ork, in 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 the growth of the hair and skin, or in the activ- 
 ities of the internal organs. The amount of pro- 
 tein needed, however, is far less than the custo- 
 mary meat diet provides. Many of the dietetic 
 regimes for old age, notably that of Horace 
 Fletcher, have as one of their essential principles 
 a marked decrease in the use of meat, or other 
 proteins. 
 
 The diet for old age should, therefore, be chief- 
 ly vegetarian. The animal foods that are con- 
 sumed should be of the more easily digestible 
 form. Milk and eggs, while ideal foods for the 
 young, are also, because of their easily digestible 
 form and freedom from harmful elements, ideal 
 foods for any age. After a severe illness, when a 
 great amount of bodily tissue has been destroyed, 
 large amounts of milk, or eggs, may be advan- 
 tageously used for the quick repair of the tissues. 
 Because of this fact they are popularly regarded 
 as invalid foods. An old man, however, is not 
 an invalid. His digestive powers may have been 
 weakened by lifelong abuse, and hence special 
 care of the diet may be necessary. But such a 
 condition does not require that bodily tissues be 
 quickly rebuilt, as in the case of convalescence 
 from disease; hence what is suitable in the one 
 case is not suitable in the other. The easily di- 
 gested protein foods are, therefore, to be used by 
 the old in moderate quantities only. 
 
 Neither should the old partake heavily of the 
 fat of meats, though for somewhat different reas- 
 ons. Fat is the most concentrated form of food 
 
 10 
 
FOODS TO KEEP ONE YOUNG 
 
 and the meat fats of high melting point require 
 the strongest digestive powers. One of the most 
 frequent digestive troubles in advanced years is 
 the failure of the digestion of heavy meat fats. 
 Here again we should follow Nature's sugges- 
 tion. The need for large quantities and con- 
 centrated forms of energy-producing food being 
 decreased, Nature gives us the hint by decreasing 
 our powers of digesting heavy fats. 
 
 But all fats should not be eliminated from the 
 diet. The food chemists formerly told us that 
 fats served the same purpose in the body as 
 starches and sugars. This view they have recent- 
 ly been obliged to change. The experience of the 
 Germans with fat starvation has clearly indicated 
 that starch and sugar cannot replace fats in the 
 diet. 
 
 While the chief purpose of fats is to produce 
 heat and muscular energy, we now know that 
 they serve other needs as well. This is particu- 
 larly true of some of the lighter fats, as butter. 
 Careful experimentation has recently showed 
 that butter fat contains essential food elements 
 which cannot be supplied by the manufactured 
 substitutes. Fats must, therefore, be included in 
 the diet, and the fats selected should be those 
 which are easily digested. The fat of milk, 
 whether taken in the form of milk, cream, but- 
 ter, or cheese, ranks very high. The next choice 
 would be vegetable oils, in which list olive oil 
 stands first. Fats should always be eaten in 
 moderate quantities and mixed with other foods. 
 
 II 
 
MAKING OLD BODIES YOUNG 
 
 This end is achieved in millc, in bread and butter 
 and in salad dressing. Properly fleshed poultry 
 also comes in this class, as the fat is well distrib- 
 uted through the meat. The forms of fat which 
 are to be avoided are the heavy meat fats, and 
 the rich pastries and fried foods. 
 
 Fats are not digested in the stomach, but in the 
 small intestine. In fried foods the fat is well dis- 
 tributed with other food ingredients, but because 
 of the method of cooking the fat is not easily 
 separated in digestion, and hence retards the di- 
 gestion of other food elements in the stomach. 
 In the case of fried foods and pastry the melted 
 fat has coated the other food particles, and as 
 the fat cannot be digested in the stomach, it 
 mechanically prevents normal digestion of other 
 foods. 
 
 The group of foods known as carbohydrates, 
 which includes starches and sugars, forms the 
 largest bulk of any diet. This is especially true 
 in old age when the intake of protein and fat is 
 decreased. Foods of cereal origin must, there- 
 fore, form a large portion of the diet. All cereals 
 in their natural and complete state may be used 
 and we have, therefore, to ask only the form in 
 which they can be most readily digested. Those 
 forms of cereal foods to be avoided are: first, 
 pastries and hot breads, when made of fine white 
 flour; secondly, the denatured cereals, of which 
 wheat flour is the chief offender. Natural breads 
 made of any whole grain flour, hot or cold, may 
 be used freely. Porridges are to be avoided in 
 
 12 
 
FOODS TO KEEP ONE YOUNG 
 
 their mushy state. Rice, oatmeal, hominy, or 
 wheat, should, when properly cooked, have the 
 grains distinct and not amalgamated in a sticky 
 mass. When prepared in such form and eaten 
 slowly the digestive juices can freely attack the 
 particles. A similar end is gained in the case of 
 the popular "predigested" cereals, or breakfast 
 foods. The advertised claims of these foods, 
 especially as regards predigestion, are sometimes 
 exaggerated, but they are wholesome and con- 
 venient and may be freely used. 
 
 Starch when digested is changed into sugars; 
 hence it serves the same purpose in the body as 
 sugar. The desire for sweets is usually stronger 
 in youth than in advanced years. This fact is 
 to be explained not so much by any definite use 
 to which the elements are put in the body, but 
 by the great demand of the appetite of youth for 
 any available nutriment. Sugars may be consid- 
 ered as a naturally predigested food, and may 
 be used in the quantity which would be available 
 in a well selected natural diet including sweet 
 fruits and honey. But by the artificial process 
 of manufacturing pure sugars from cane juice 
 or cornstarch, the proportion of sugar has been 
 enormously increased in our modern diet. The 
 effect is similar to that of any effort to relieve the 
 digestion of its normal functions. In the vigor 
 of youth, when the digestive powers are ample, 
 this may not be a serious matter, but in advanced 
 life, when these powers are declining, we cannot 
 afford to do anything to hasten the process. The 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 youthful sweet tooth is not so much a natural in- 
 stinct as a desire for highly flavored food. It is 
 an appetite that should not be encouraged at any 
 time, and should be carefully corrected with ad- 
 vancing years. This end can be gained most 
 satisfactorily by decreasing the use of artificial 
 sugar and confining the sweets eaten almost 
 wholly to moderate quantities of sweet fruits and 
 honey. When artificial sugar is used it should be 
 brown and not white. 
 
 I have thus far discussed the. use of the three 
 principle food groups, that is, protein, fats and 
 carbohydrates. These are the three chief groups, 
 however, only in the sense that they form the 
 largest proportion of the diet. Because of this 
 fact they have been considered by food scientists 
 as the only dietetic elements needing attention. 
 I have long maintained that this was an erroneous 
 and harmful view. Within the last few years 
 the dietetic ideas which I have long endorsed have 
 received a great deal of attention on the part of 
 scientists who, at this late date, seem to have just 
 discovered that certain elements which exist in 
 the diet in compartively small quantities are of 
 vital importance. The exact technical names for 
 these minor though vital food elements need not 
 trouble us here. In a general way they fall into 
 two groups known as mineral salts and vitamines. 
 Scientific attention was directed to these ele- 
 ments by the investigation of what are known as 
 deficiency diseases, such as beri-beri and pellagra, 
 and by means of experiments on animals it has 
 
 14 
 
FOODS TO KEEP ONE YOUNG 
 
 been amply demonstrated that a diet containing 
 ample quantities of protein, carbohydrates and 
 fats may be wholly insufficient to support life. 
 
 Neither animals nor men living in the state of 
 nature know aught of chemistry; yet their diet 
 is sufficient for their needs, and that diet, at 
 least in the case of man, is a varied one, made 
 up of many natural foods. But the diet of civi- 
 lized man is made up almost wholly of the foods 
 which could be found or produced in the largest 
 quantities, and which could be stored or handled 
 in commerce. These foods supplied sugars, fats, 
 starches and proteins in abundant quantities. Ber 
 cause of their perishibility the many fresh vege- 
 table substances and fruits are now less used than 
 in the natural diet. Thus the civilized diet be- 
 came deficient and this deficiency was made worse 
 by the absurd folly of denatured and super-re- 
 fined foods, of which white flour and granulated 
 sugar are the chief offenders. It is only by the 
 increased use of fresh vegetables and fruits that 
 civilization's mistakes may be remedied. 
 Whether this practical end be gained because we 
 hold to the theory of the advantage of the natural 
 diet, or because we hearken to the chemist's be- 
 lated discovery of the importance of vitamines, 
 matters not, for the effect upon the body will be 
 the same. The vital energies are maintained not 
 merely by the three or four elements which make 
 up the bulk of our food materials, but by the 
 eighteen or twenty elements which they also in- 
 clude and which exist in many hundreds of chem- 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 ical combinations. An exact knowledge of all 
 this complicated chemistry is unnecessary and 
 would be wholly impractical as a guide to living. 
 The body is well prepared to eliminate the ele- 
 ments that it does not need, if they are taken in 
 moderate quantities. It is only when large quan- 
 tites of food elements are taken in excess of 
 bodily need that trouble arises. 
 
 The diet should, therefore, at all times include a 
 variety of food ; and this food variety is not to be 
 sought by means of the cook's cleverness in com- 
 bining and seasoning flour, fats and sugars in a 
 hundred different ways, but by selecting a variety 
 of natural foods. In youth and early manhood 
 the actual growth of tissue and the excessive con- 
 sumption of energy due to greater activity re- 
 quires a correspondingly greater portion of the 
 proteins, starches and fats. But the use to which 
 the mineral salts and vitamines are put is that of 
 keeping up the chemical activities of the vital 
 organs and nerves and the proper composition 
 of the blood, and these needs are imperative as 
 long as life lasts. Therefore, since the total bulk 
 of the diet is decreased with advancing age, spe- 
 cial pains should be taken to see that no es- 
 sential decrease be made in those foods which 
 supply the mineral salts and vitamines. Starches, 
 sugars, fats and meats should be decreased, but 
 the use of vegetables, greens, fruits, milk and eggs 
 should by all means be continued. In the selec- 
 tion of vegetables an ample variety is of im- 
 portance. 
 
 16 
 
FOODS TO KEEP ONE YOUNG 
 
 The group of vegetables derived from the 
 leaves and tender shoots are highly essential. 
 Such leafy vegetables, or "greens," contain large 
 quantities of chlorophyl, the green coloring mat- 
 ter of plants. It is in these green cells that the 
 inorganic mineral elements absorbed from the 
 soil are transformed into the organic mineral 
 salts that support animal life. These chemical 
 changes are brought about by the energy of sun- 
 light. Without this agency for transforming in- 
 organic into organic food animal life could not 
 exist. Much of this organic material is stored in 
 fruits and seeds, but the vital salts are found in 
 greatest abundance in the live cells of the active 
 green plant tissue. Except for the occasional 
 use of a few leaves of salad these green plants 
 have largely disappeared from the conventional 
 diet. I know of nothing in the field of diet that 
 will result in more speedy improvement than 
 the increased use of green vegetables. This is 
 especially true in old age when the problem of 
 diet consists in finding a way to cut down the 
 quantity of heavy foods without eliminating any 
 of the essential salts or vitamines. 
 
 A valuable lesson may be learned from live- 
 stock feeders. When grass comes in the spring 
 the horses pick up in condition and the milk yield 
 of cows improves in quantity and quality. Hogs 
 and poultry show equal benefits from the addi- 
 tion of even a small quantity of greens to their 
 diet. So great is the benefit from eating greens 
 that medicinal qualities are commonly ascribed 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 to the various green vegetables. As a matter of 
 fact the improvement in health which follows the 
 use of such foods is simply the natural result of 
 the adoption of a complete diet of true food ele- 
 ments which no drugs can supply. 
 
 The root vegetables are not so important as 
 green vegetables, for they consist more largely of 
 starches and sugars. Fruits are extremely val- 
 uable, as they supply organic acids which are es- 
 sential and especially helpful to digestive ac- 
 tivities. The citrus fruits may be freely used at 
 all times ; so indeed may all fruits, as none of 
 them supply a sufficient bulk of nutriment either 
 to endanger the digestive power, or to greatly 
 increase the total quantity of nutriment taken. 
 The sweet fruits, such as raisins,dates and figs, 
 constitute a possible exception to this rule. These 
 fruits, in addition to containing a variety of food 
 elements, contain a large quantity of sugar. This 
 is indeed the most desirable form in which sweets 
 can be eaten, and no caution is needed here ex- 
 cept that when the*y are used a corresponding de- 
 crease should be made in cereals, or other heavy 
 foods. 
 
 The chief caution that need be exercised in the 
 use of vegetables or fruits is to avoid any sorts 
 that are found to result in unfavorable digestive 
 symptoms. Cabbage, especially when cooked, is 
 a notable offender. Because the list to choose 
 from is so large, there need be no argument about 
 the dropping out of any particular vegetable or 
 fruit that results in digestive disturbances. 
 
 18 
 
FOODS TO KEEP ONE YOUNG 
 
 Nuts have generally been recommended as an 
 ingredient of a natural diet. As nuts add a 
 variety to the diet they may always be used mod- 
 erately, but they are rich in fats and protein and 
 therefore a very concentrated form of food; 
 hence there is no occasion for their heavy use in 
 old age. Moreover nuts are difficult to masticate, 
 and where the teeth are not sound should be 
 avoided. The latter difficulty may be overcome, 
 however, by the use of nut butters ; hence these in 
 moderate quantities are permissible. 
 
 19 
 
LESSON XX 
 How Much Food and How Often 
 
 AT least nine out of ten reports of the life and 
 habits of those who have reached an especial- 
 ly advanced and vigorous old age will be found 
 to cite a temperate diet as one of the reasons for 
 long life. A temeprate diet may mean the elimi- 
 nation of alcohol, meat, pastries and other injur- 
 ious forms of food or drink, or it may mean mere- 
 ly being temperate in food quantity. 
 
 I have already emphasized the importance of 
 cutting down the quantity of food as the years 
 advance. In all cases this is necessary, because 
 of the decreasing need for food, but it is especial- 
 ly necessary when in early life more food has 
 been consumed than has been needed and a habit 
 of excessive eating has been formed. Such a habit 
 may have overtaxed the powers of the digestive 
 and excretory organs and thus left them in a 
 weakened condition. Where such weakness exists 
 the importance of discontinuing the abuse is the 
 greater. Overeating is at all times harmful, but 
 while the young indulge in it and notice little ill 
 effect, the continuance of the vice into old age 
 invariably results in disease and shortened life. 
 
 Efforts to prescribe a given amount of food are 
 always impractical. If food could be measured in 
 pints or pounds we might arrive at some useful 
 
 20 
 
HOW MUCH FOOD 
 
 conclusions in the matter. But this cannot be 
 done, as the amount of nutriment varies widely 
 with the chemical composition and the propor- 
 tion of water contained in the various foods. 
 Theoretical scientists attempt to prescribe dietar- 
 ies containing so many calories — the calorie 
 being a scientific unit whereby the heat or energy- 
 producing value of the food is measured. This 
 standard may be all right for scientific investiga- 
 tion, but in practical life it is useless, as it con- 
 fuses and complicates matters and ignores utter- 
 ly the minor though essential food elements re- 
 ferred to in the last chapter. Moreover every 
 individual is a law unto himself, and his food 
 needs vary according to his physical frame, his 
 activities and his digestive powers. 
 
 In practice each individual must decide the 
 quantity of food he requires, and learn to rejy 
 upon the dictates of an enlightened appetite and 
 the observation of the effects of a given quantity 
 of food upon his health and weight. 
 
 In order that the appetite may form an intelli- 
 gent guide to our eating, we must first eliminate 
 the false appetite created by excessive indulgence 
 in food, wrong habits of eating and the use of 
 stimulating and highly flavored food. In order to 
 cultivate a true appetite, one must adopt simple 
 foods with natural flavors. At first these may 
 not seem attractive, but the palate will soon learn 
 to prefer them to more highly flavored dishes. 
 
 To the power of habit we often have added that 
 of prejudice, which, at least among the more 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 prosperous class, has condemned some of our 
 best and simplest foods as being too "common" 
 for the well-to-do. Silly pride which causes many 
 people to indulge in costly food, when the less 
 expensive would serve the purpose as well or bet- 
 ter, should find no place in the mind of the seeker 
 after health and long life. But even when such 
 pride and prejudice in one's own mind is over- 
 come, the health seeker may still have to reckon 
 with the' opinions of his family and friends. He 
 may be indulgently smiled at, or openly dubbed 
 a crank, or fanatic. But this silly and small- 
 minded opposition must be met with a firm and 
 patient perseverance, and when the beneficial re- 
 sults of dietetic reform have become apparent 
 conventional opposition is easily overcome. 
 
 Not only should one so direct his diet and train 
 his appetite that simple foods will be relished at 
 the beginning of the meal, but the meal should be 
 of such size that the appetite for such simple 
 food will last throughout. Little benefit will be 
 gained from abstinence from highly flavored 
 foods at the beginnnig of the meal, if simply 
 cooked dishes are followed by a variety of curious 
 and highly flavored desserts which one continues 
 to eat after the true appetite has been satisfied. 
 
 Not only do highly flavored dishes entice us 
 to eat to excess, but dishes so prepared that the 
 meal is eaten too rapidly will defeat the end 
 sought.. The careless, heavy eater, when partak- 
 ing of the conventional dinner, eats until the 
 amount of food taken gives a sense of fullness, 
 
 22 
 
HOW MUCH FOOD 
 
 or even actual distress, in the stomach. The more 
 you learn to rely on a true appetite to tell you 
 when to rise from the dinner table the less dis- 
 tress you will have after eating. The advice to 
 leave the table while still a little hungry cannot 
 be improved upon. Putting the same idea into 
 different words I would say, "Rise from the 
 table when you cease to relish unseasoned foods 
 and cast about for sweets, pickles, or other rel- 
 ishes and desserts." 
 
 A wide variety of food is desirable as a means 
 of insuring a sufficient supply of the lesser known 
 elements, some of which are apt to be lacking if 
 only a few foods are eaten ; but a wide variety of 
 foods in the diet does not imply a large number 
 of disTies at a single meal. The body can store 
 even the more bulky food elements for many 
 weeks or months, and scarcer food elements for 
 perhaps even longer periods; hence there is no 
 advantage to be gained from trying to eat a large 
 number of different foods at a single meal. On 
 the other hand there are two distinct disadvant- 
 ages from this custom. One is that it increases 
 the temptation to overeat, the other that it com- 
 plicates the process of digestion. 
 
 Some years ago the Russian scientist Pavlow 
 made the remarkable discovery that the digestive 
 juices vary, not only in quantity but in quality, 
 according to the foods taken. This difference in 
 the composition of the digestive juices in the 
 stomach is not determined by the presence of the 
 foods in the stomach so much as by the sight, 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
 flavor, odors and taste of the food as eaten. This 
 discovery teaches us two lessons. One is the im- 
 portance to digestion of a proper manner of 
 eating, with sufficient time to fully taste and 
 enjoy foods. The other is the great importance 
 of simple meals and simple foods. The greater 
 the number of foods eaten at one meal the less 
 perfect would be the adaptation of the digestive 
 juices to particular foods. Moreover Nature's 
 provision can hardly be expected to take care of 
 the more complex concoctions of the cook. 
 Simple foods taken in as nearly their natural 
 state as possible and a few foods at a meal are, 
 therefore, more easily and more fully digestible 
 than a larger variety of foods subjected to a 
 greater amount of manipulation. 
 
 One of the most remarkable women that I have 
 ever met lived to be eighty years of age, although 
 she was given up to die of rheumatism when she 
 was forty. An especially remarkable feature of 
 this woman was her activity and brightness, even 
 brilliancy, of intellect. She was as active as a 
 sixteen-year-old girl, her mind clear as a bell up 
 to the last day of her life. 
 
 And her habits of eating were unique. She 
 would eat but one article of food at one meal, 
 though she would thoroughly satisfy her appetite 
 with that food at that particular meal. She would 
 always select a food that made a strong appeal to 
 her appetite. She believed in a variety of foods, 
 but only one kind of food at one meal. Some- 
 times she would eat two meals a day and some- 
 
 24 
 
HOW MUCH FOOD 
 
 times one meal a day. She never ate salt, pepper, 
 nor condiments of any kind. She no doubt learn- 
 ed the danger of salt in her experience with 
 rheumatism. Salt, especially as one advances in 
 age, is liable, in some individuals, to aggravate 
 rheumatic symptoms. 
 
 I mention this extreme case of rigid dieting to 
 show the danger of too much variety at one meal. 
 
 Ample variety may be introduced into the diet 
 by changing the foods from meal to meal, and 
 such variety should be sought mainly in the field 
 of fruits and vegetables, the chemical contents of 
 which vary widely and from which we draw our 
 mineral salts and vitamines. With cereals and 
 animal products there is less occasion for a 
 variety, and such foods as bread, milk, butter and 
 eggs may be used daily, or even at every meal. 
 
 The number of meals taken a day is important 
 in governing the quantity of food eaten. The 
 American habit calls for three square meals a 
 day. As American habits were originated by a 
 hard-working set of pioneers, the American 
 square meal is customarily a heavy one. For a 
 number of years I have advocated the two-meal 
 plan as being the simplest way to overcome the 
 tendency toward an excessive diet. A careful 
 inquiry instituted among physical culturists 
 who have adopted the two-meal plan shows that 
 in the great majority of cases the total amount 
 of food eaten is considerably reduced by such a 
 regimen. 
 
 This plan enables the man who would limit 
 
 25 
 
MAKING OLD BODIES YOUNG 
 
 his diet to continue to dine at the conventional 
 table and partake of the usual servings of food. 
 Where the constitution is vigorous and the di- 
 gestive powers ample I consider the two-meal-a- 
 day plan equally good for the young and old. 
 But in cases of weakened digestion, or in old 
 age, where the general constitutional vigor has 
 suffered considerable decline, I deem it best to 
 eat more frequently and to cut the food quantity 
 by eating considerably less than the conventional 
 meal. Even where only two meals are eaten by 
 those engaged in physical labor only one meal 
 need be a full dinner, as we ordinarily under- 
 stand it. The first meal, if taken in the morning, 
 should be moderate in quantity and preferably 
 composed entirely of acid fruits. If all meals are 
 carefully planned as to both quality and quantity 
 of food and no foods that are heavy and difficult 
 of digestion are used, the aged may partake of 
 more frequent meals, thus duplicating at the end 
 of life the conditions of its beginning. The baby 
 requires very little food at one time, but requires 
 it often — as opposed to the carnivora, which eat 
 only once a day, or once every two or three days, 
 and then stuff themselves with food, so that they 
 have to lie down and sleep for many hours there- 
 after. Just here, however, I must issue an im- 
 portant warning. Babies are too often overfed; 
 they are given too many meals a day, and we 
 must not draw conclusions from wrong practices. 
 The Italian writer Cornaro, who lived in Venice 
 400 years ago, took four meals a day. These 
 
 26 
 
HOW MUCH FOOD 
 
 were all very light, one egg (without bread and 
 butter) being a very hearty meal for him. Cor- 
 naro wrote three books on diet and longevity, 
 the first when he was eighty-three years of age, 
 the last when he was ninety-five. He died, "with- 
 out agony, sitting in an elbow chair, being about 
 one hundred years old." Of his eating habits he 
 writes as follows: 
 
 * There are old lovers of feeding who say that 
 it is necessary they should eat and drink a great 
 deal to keep up natural heat, which is constantly 
 diminishing as they advance in years; and that 
 it is, therefore, their duty to eat heartily, and of 
 such things as please their palate, be they hot or 
 cold, or temperate ; and that, were they to lead a 
 sober life, it would be a short one. To this I 
 answer that our kind mother, Nature, in order 
 that old men may live still to a greater age, has 
 contrived matters so that they should be able to 
 subsist on little, as I do, for large quantities of 
 food cannot be digested by old and feeble stom- 
 achs .... By always eating little the stomach, 
 not being much burdened, need not wait long 
 to have an appetite. It is for this reason that dry 
 bread relishes so well with me ; and I know from 
 experience, and can with truth affirm, I find such 
 sweetness in it that I should be afraid of sinning 
 against temperance, were it not for my being 
 convinced of the absolute necessity of eating of 
 it, and that we cannot make use of a more natural 
 food. And thou, kind parent. Nature, who act- 
 est lovingly by thy aged offspring, in order to 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 prolong his days, hast contrived matters so in 
 his favor, that he can Hve upon very little ; and, 
 in order to add to the favour, and do him still 
 greater service, hast made him sensible, that, as 
 in his youth he used to eat twice a day, when he 
 arrives at old age he ought to divide that food, of 
 which he was accustomed before to make but two 
 meals into four; because thus divided, it will 
 be more easily digested; and, as in his youth he 
 made but two collations in a day he should, in 
 his old age, make four, provided, however, he 
 lessens the quantity as his years increase. 
 
 "And this is what I do, agreeably to my own 
 experience; and, therefore, my spirits, not op- 
 pressed by much food, but barely kept up, are 
 always brisk, especially after eating, so that I am 
 obliged then to sing a song, and afterwards to 
 write. 
 
 "Nor do I ever find myself the worse for writ- 
 ing immediately after meals, nor is my under- 
 standing ever clearer, nor am I apt to be drowsy, 
 the food I take being in too small a quantity to 
 send up any fumes to the brain. Oh, how ad- 
 vantageous it is to an old man to eat but little! 
 Accordingly I, who know it, eat but just enousfh 
 to keep body and soul together." 
 
 Food quantity cannot be accurately prescribed ; 
 first, because there is no practical system of meas- 
 uring, second, for the reason that eirery in- 
 dividual is a law unto himself. A man who has 
 carefully worked out the amount or the composi- 
 tion of his diet, and who attempts to prescribe 
 
 28 
 
HOW MUCH FOOD 
 
 his own regimen for others, is making the same 
 mistake as does the man who, having decided the 
 type and size of the shoe that fits his feet, should 
 urge all others to wear the same. I can be of 
 better service to you, therefore, not by attempt- 
 ing to tell you how much you may eat, but by 
 telling you how you may best discover for your- 
 self how much you should eat. The following 
 menus, therefore, are merely suggestions, giving 
 an approximate idea of the amount of food re- 
 quired by a man over sixty of sedentary occupa- 
 tion and taking perhaps an hour or two a day of 
 exercise in the open air : 
 
 Specimen Menus 
 Upon Arising 
 
 One or two glasses of hot or cold water, as desired. 
 
 For Breakfast 
 
 An orange, apple, or any appetizing acid fruit, or a 
 half glass of grape juice. 
 
 Luncheon 
 
 (Preferably taken at about 12 or i P. M.)* 
 Two slices of whole-wheat bread, with butter. 
 A glass of buttermilk. 
 A green salad. 
 
 Dinner 
 
 A bowl of soup. 
 Small serving of fish or poultry. 
 
 Two slices whole-wheat or rye bread. Moderate help- 
 ing of cooked vegetable. 
 Stewed fruit. 
 (Dinner is preferably taken at noon if convenient.) 
 
 Upon Arising 
 
 One cup of hot milk. 
 
 29 
 
MAKING OLD BODIES YOUNG 
 
 Breakfast 
 
 Acid fruit served with berries, chopped figs or well 
 ripened bananas. 
 
 Luncheon 
 
 Two fresh corn muffins. 
 A glass of buttermilk. 
 
 Dinner 
 
 Small oyster stew, or portion of fish. 
 Vegetables or salad. 
 
 Two slices of whole-wheat bread with nut butter, 
 A dessert of fresh fruit. 
 
 30 
 
Making Old 
 Bodies l:5eNG 
 
 Ohirty -Eight Lessons 
 m Bujidinq Vitalitif 
 and Neroewrce and in 
 thec4n ofPostponi 
 Old of a<2 ^ ^ .^ 
 
 Desson 
 
 21 
 
 Bernair Macfadden 
 
Copyright 1919 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU570003 
 
 *Vi^ 
 

 LESSON XXI 
 Fasting and Abstemious Diets 
 
 SENECA — that wise old Roman — said: 
 "Men do not die; they kill themselves." 
 
 Certain it is that many of our ills have beea 
 brought on by our habits of life, and particularly 
 by our foods habits ; and it is equally certain that 
 old age is largely due to these causes also. It has 
 been said that *'we dig our graves with our 
 teeth," and, to a certain extent, that is literally 
 true. 
 
 As age advances, the powers of the body grad- 
 ually become less. We cannot keep up the in- 
 cessant muscular activity which is characteristic 
 of youth. Old dogs and cats do not play and 
 frolic all the time, as puppies and kittens do; 
 men and women cannot play all day, like boys 
 and girls. The mental powers, also, tend to 
 wane; the mind is less plastic and pliable; the 
 senses not so open to impressions. The heart- 
 beat is fainter, the respiration is not so deep and 
 full, and all the changes which we will find to be 
 characteristic of old age supervene. All this 
 being true, it is only natural to suppose — what 
 scientific investigation proves to be a fact — that 
 the digestive organs are likewise weakened, to 
 some extent. The stomach cannot digest, the 
 intestines cannot handle, the quantity of food 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 which they did years before. Their actions being 
 more shiggish, they are easily overworked, and 
 then we have symptoms of distress and dyspep- 
 sia which may become chronic. 
 
 Again, the digestive juices are not so copious, 
 or so powerful, as they were in youth. They are 
 weaker and more diluted, and capable of hand- 
 ling properly a far less quantity of solid food. 
 Especially if we eat the so-called "strong" foods 
 — meats, etc. — the digestive system can soon be 
 j)ut out of order. 
 
 Further, the eliminating organs are not so 
 powerful as they were in earlier life. The skin, 
 the bowels, the liver, the kidneys, etc., do not 
 function as they once did ; their power and ac- 
 tivity are greatly decreased. They are not able 
 to throw out of the system the quantity of 
 poisonous material they did in youth, or even in 
 middle life. Hence they are easily overworked, 
 and are apt to break down altogether, if too great 
 a strain be put upon them. 
 
 Another fact must not be lost sight of, in this 
 connection, viz.: that in old age when the body 
 is full grown — when it has reached its maturity, 
 and is even tending to shrink or become smaller, 
 with passing years — the same amount of food is 
 not required as was necessary when the body was 
 growing rapidly, and tissues, cells and organs 
 increasing in size and power all the time. After 
 the full stature has once been reached, only 
 enough food is needed to keep the body-weight 
 
 4 
 
FASTING 
 
 up to normal ; and if there be little exercise, this 
 is surprisingly small in amount. 
 
 For all these reasons, therefore, the quantity 
 of food necessary for the old person is far less 
 than has been supposed — much less than is neces- 
 sary in youth or in maturity. Only the false idea 
 that the aged must have "strong'' food "and 
 plenty of it," to "support the strength" — only 
 this false doctrine, I say, is responsible for the 
 idea that old people should have plenty of food. 
 The truth is they should have relatively little, 
 as will appear more fully later on. 
 
 There is probably no greater authority upon 
 diet for the aged than Sir Henry Thompson, 
 whose books. Diet in Relation to Age and Activ- 
 ity, and Food and Feeding, are classical. Him- 
 self well past eighty, he is assuredly entitled to 
 speak upon this vital topic, both from personal 
 experience and as a physician who has made this 
 question of diet for the aged his lifelong study. 
 Writing upon the topic of the quantity of food 
 which the aged should eat, he says : 
 
 "As we increase in age — when we have spent, 
 say, our first half-century — less energy and ac- 
 tivity remain, and less expenditure can be made ; 
 less power to eliminate is possible at fifty than at 
 thirty, till less at sixty and upwards. Less nutri- 
 ment, therefore, must be taken in proportion as 
 age advances, or rather as activity diminishes, or 
 the individual will suffer. If he continues to con- 
 sume abundant breakfasts, substantial luncheons, 
 and heavv dinners, which at the summit of his 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 power he could dispose of almost with impunity, 
 he will certainly, in time, either accumulate fat, 
 or become acquainted with gout or rheumatism, 
 or show signs of unhealthy deposit of some kind 
 in some part of the body, — ^processes which must 
 inevitably empoison, undermine, or shorten his 
 remaining term of life. He must reduce his 'in- 
 take' because a smaller expenditure is an en- 
 forced condition of existence. At seventy, the 
 man's power has further diminished, and the nu- 
 triment must correspond thereto, if he desires 
 still another term of comfortable life. And why 
 should he not? Then at eighty, with still less ac- 
 tivity, there must be still less 'support.' And on 
 this principle, he may long continue . . . . " 
 
 Sir Henry Thompson's views are in accord 
 with my own, where one: follows the ordinary sys- 
 tem of living; but if a strict dietetic regimen is 
 adopted and one lives in accordance with scien- 
 tific principles there should be but slight dimin- 
 ishment of one's muscular powers, and like Cor- 
 naro, the eminent Italian nobleman, one should 
 find increased enjoyment of life with added years, 
 almost to the time of dissolution, which should 
 closely approach or exceed the century mark. 
 
 Cornaro found himself a complete mental 
 and physical wreck at forty. Doctors treated 
 him in vain, and he saw himself slipping 
 rapidly into a premature grave. He accord- 
 ingly adopted a system of living, which he 
 has given us in his book, The Art of Living 
 Long, and which included a reduction in the 
 
 6 
 
FASTING 
 
 quantity of his food until it averaged twelve 
 ounces a day. This regimen he maintained 
 throughout all the remaining years of his life, 
 except on two occasions when he was persuaded 
 by his relatives to take more food and became 
 ill in consequence. So far from finding this ab- 
 stemiousness burdensome, or life under such con- 
 ditions not worth living, he testified that he had 
 found his latter years to be "the most beautiful 
 period of life" and expressed "an ardent desire" 
 that every man should strive to attain his age in 
 order that they might experience its pleasures. 
 
 "I desire to bear witness to all mankind," he 
 writes, "that the life which I am now living is a 
 most vital one, and by no means a dead one ; and 
 that it is deemed, by many, a life as full of hap- 
 piness as this world can give Nor are 
 
 these diversions and pleasures rendered less sweet 
 and less precious through the failing of my sight 
 or my hearing, or because any one of my senses 
 is not perfect; for they are all — thank God! — 
 most perfect. This is especially true of my sense 
 of taste ; for I now find more relish in the simple 
 food I eat than I formerly found in the most deli- 
 cate dishes at the time of my intemperate life 
 .... I am certain there is no death in store 
 for me save that of mere dissolution; since the 
 regular method of my life has closed all other 
 avenues to the approach of death, and has pre- 
 vented the humours of my body from waging 
 against me any other war than that arising from 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 the elements of which my body was originally 
 formed." 
 
 This is. a fine example of a man who grew old 
 naturally and simply — in accordance with the 
 laws of Nature. None of the senses, it will be 
 observed, were in the least impaired, even at that 
 advanced age; they were^ all perfect, just as 
 they are in animals who live simply and natural- 
 ly. Life then wanes, and goes out naturally, as 
 it was intended to, instead of by the violent and 
 unnatural ways to which we are accustomed in 
 our fetid civilization. 
 
 From the foregoing it will be seen that the old 
 idea that the aged must be fed frequently with 
 "nourishing food," is a delusion. It may not be 
 advisable to follow the example of Cornaro liter- 
 ally, but it is a fact that one of the chief causes 
 for premature aging and the degenerative 
 changes in the tissues which accompany it is to be 
 found in an excess of nourishment. How is it 
 that such a mischievous delusion could have been 
 so long tolerated; and in fact actually fostered 
 and encouraged by the medical profession? 
 
 It has all arisen from the false idea that we de- 
 rive our strength solely from the* quantity of food 
 we eat; and that the more food we eat the 
 stronger we become! In spite of the fact that 
 experienced nurses and doctors — from Florence 
 Nightingale onward — have railed against this 
 false doctrine, it is one which has persisted none 
 the less ; and the present false ideas are. all due 
 to this teaching. 
 
FASTING 
 
 As a matter of fact, any food which a man eats, 
 over and above what he actually requires, simply 
 poisons and weakens him. If food is not properly 
 digested and assimilated by the body, toxins 
 (poisons) are formed, and these impair the tis- 
 sues, poison the nerve-cells, and prevent their 
 proper functioning. The thing to do, in such 
 cases, when the patient feels weakened, is not to 
 give him more food, but to get rid of the poisons 
 which have accumulated within the body; and 
 this is done by stimulating the activity of the 
 excretory organs, and by preventing the admin- 
 istration of any more food until these poisons are 
 completely eliminated. 
 
 The fact that food does not necessarily give 
 strength, but may be a poison, is proved by the 
 fact that a man, when he is ill, does not crave food 
 but on the contrary turns against it. This is the 
 voice of Nature, which thus says as plainly as 
 possible that no food is required. If a man is 
 weak and ill, it is not due to lack of food, but 
 to the fact that his body is poisoned; and as 
 these poisons are disposed of he will increase in 
 health and strength. 
 
 The whole doctrine of fasting may be summed 
 up in these few words : "If you feed a sick man, 
 you feed, not the man, but the disease." Or, "If 
 you feed a sick man, you starve and poison him 
 at the same time." 
 
 This is proved by the fact that many patients, 
 no matter how much food they eat, constantly 
 lose weight; in fact they lose more weight when 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 they are eating heartily than when they are not 
 eating at all ! 
 
 No one need be afraid of starving by depriving 
 the body of food for a day or two. It has been 
 proved, by numerous experiments, that most per- 
 sons will not starve in less than a month; and 
 many people have fasted nearly double that 
 length of time (drinking only water), and have 
 not starved to death, but on the contrary, have 
 cured themselves of chronic diseases thereby. 
 Of course if one is in delicate health through 
 poor assimilation, and much below normal 
 weight, fasting may be inadvisable and should 
 then only be undertaken under the supervision 
 of a physician who can watch the heart-beat and 
 other symptoms of possible excessive weakness. 
 
 The patient may feel weak, if food is taken 
 away from him, for a time; but this feeling is 
 due to the fact that food is a stimulant ; and the 
 sudden withdrawal of any stimulant will result 
 in a feeling of weakness. If you deprive the 
 drunkard of his whiskey, he will collapse; but 
 this does not prove that the whiskey supplied 
 strength to the subject. It merely shows us that 
 the body misses its customary stimulant. It is 
 the same with food, which, as we have said, is a 
 stimulant. A feeling of weakness may be noted, 
 at the beginning of a fast ; but this feeling is de- 
 lusory, and if the fast be persisted in, it will pass 
 off; and with it will also pass the condition which 
 necessitated it. 
 
 Is it safe for old people to fast? Assuredly, if 
 
 10 
 
FASTING 
 
 they are in such a condition as to render a fast 
 advisable — and any condition in which there is 
 an accumulation of poisons in the system re- 
 quires abstinence from food. A prolonged fast 
 is not usually required in such cases ; but a series 
 of short fasts, or a rigidly abstemious diet, cover- 
 ing a longer period of time, will often have the 
 effect of making over the patient, and restoring 
 him to complete health, when every other means 
 has been tried, and failed. If the simple rule of 
 ceasing to eat as soon as the appetite is lost were 
 obeyed, fasting would never be necessary, for the 
 system would not then accumulate poisons ; but 
 as most people disregard this signal at times, 
 there are few who are not benefitted by an oc- 
 casional fast. 
 
 Fasting is simply a method of ridding the 
 system of the waste matter and poisons which 
 may have accumulated as the result of our 
 methods of living. It is not a great ordeal ; it is 
 not terrible ; people do not "starve to death," as 
 they think, if they go without food for some days, 
 or even some weeks, in their endeavor to regain 
 health. We lose weight with the same ease that 
 we take it on. For the first day or two, it is 
 true, unpleasant sensations are often experienced 
 — an "all-gone feeling'' in the stomach, due to 
 the fact that the stomach, which has been in the 
 habit of receiving food "ever so often," craves 
 its customary stimulant. This is known as "habit 
 hunger." After a day or two, this goes away, 
 and, thenceforward, it is not noted again, until 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 the time to break the fast. Those who contem- 
 plate fasting should first of all read the literature 
 upon the subject — the books by Hazzard, Sin- 
 clair, Carrington, the material published in Vol- 
 ume III of the Physical Culture Encyclopedia, 
 
 Let me again emphasize the fact that fasting 
 is not dangerous for the aged, if properly con- 
 ducted. On the contrary, it is the great health 
 — and vitality — ^giver. But it should be under- 
 taken judiciously. If possible, the patient should 
 thoroughly familiarize himself with the theory 
 of the treatment, and the literature of the sub- 
 ject, before taking a fast, so that he will under- 
 stand what he is doing, and will not be afraid of 
 any symptoms wihch may develop. 
 
 My advice, then, to the aged, is simply this: 
 Eat very moderately at all times — not more than 
 you feel you really need, and of simple foods. 
 Masticate each portion of food very thoroughly, 
 and make up for difficulty in doing this by 
 using liquid and soft foods — in place of the foods 
 which were formerly eaten readily, when the 
 teeth were in sound condition. Eat enough to 
 keep up the weight of the body, but considerably 
 less than in maturity, and whenever the appetite 
 fails to appear, stop eating until it manifests it- 
 self unmistakably. If necessary, skip one, two, or 
 half a dozen meals, to insure this. If you are 
 in any way ill or indisposed, fast completely — 
 taking water — until you are again well and feel 
 normal. Do not be afraid to do this, under the 
 impression that you must have food, in order to 
 
 12 
 
FASTING 
 
 "keep up your strength." For let me reiterate, 
 food eaten under such circumstances does not 
 strengthen; on the contrary, it weakens and 
 poisons you. Obey these simple rules of health 
 and you will preserve and maintain your youth, 
 health and strength far beyond the **three score 
 years and ten" which is supposed to be the allot- 
 ted age of man. Remember Cornaro — who at 
 forty was a wreck, but who at more than eighty 
 began to write his book, and lived till well over 
 a hundred, in perfect health and spirits, with 
 senses keen and intellect unimpaired, simply by 
 following out the simple suggestions herein con- 
 tained. "Go thou and do likewise!" 
 
 13 
 
Making Old 
 Bodies "feoNG 
 
 Ohirty -Eiqht Lessons 
 m Building Vitahtij 
 and Neroewrce and in 
 thec4rt ofPostponi 
 Old dlqe ^ ^ ^^ 
 
 Cessans 
 
 22 and 23 
 
 Beinan Macfadden 
 
Copyright 1919 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU570003 
 
 'VO 
 

 LESSON XXII 
 A Stomach Tonic 
 
 NEARLY all sedentary workers fail to drink 
 a sufficient quantity of water. This, to a 
 large extent, results from the fact that the mind 
 is so closely occupied with other matters that the 
 sensation of thirst is unable to thrust itself upon 
 one's mentality. One will become thirsty with- 
 out realizing it, and when this sensation has been 
 ignored again and again there comes a time when 
 it fails to "register;" in other words, one loses 
 the sense of thirst, unless it happens to be un- 
 usually keen, as the result of some unwonted 
 activity or heated weather. It is therefore ad- 
 visable, in nearly all cases, to encourage the in- 
 clination to take more liquid. Have water handy 
 at all times, that you may drink it frequently. 
 
 The stomach tonic that I am going to describe 
 will not only furnish a copious supply of liquid, 
 but will also supply important nourishing ele- 
 ments. It can be taken frequently to allay thirst 
 and can be used instead of water, either with 
 meals or between meals, as the digestive effort 
 required in absorbing the nourishment contained 
 is slight. 
 
 This tonic is made from vegetables of various 
 kinds. Any sort of edible green stuff taken 
 from the garden can be used in its preparation — 
 
 3 
 
MA KING OLD BODIES YO UNG 
 
 cabbage, onions, tomatoes, turnips, potatoes, 
 beets, carrots — in fact every edible vegetable 
 that grows. The vegetables should be cut up fine 
 that the water may more easily absorb their nu- 
 tritive elements, and should be simmered slow- 
 ly — never boiled — until all the "taste" has passed 
 from them into the water. This will require from 
 two to three hours. 
 
 A very good combination is made from to- 
 matoes, onions and cabbage. Use about a half 
 pound each of these vegetables to three quarts 
 of water. Salt can be added to the drink if de- 
 sired, though the effect is better if it is used with- 
 out the seasoning. 
 
 In some cases this drink is valuable to use while 
 fasting, many unpleasant symptoms associated 
 with the fast being absent when it is taken. 
 Naturally, the • fast cannot be called complete 
 when such a drink is used, but as before stated, 
 the elements of nourishment which it contains 
 require but trifling effort on the part of the di- 
 gestive organs. A fast can undoubtedly be con- 
 tinued with benefit while absorbing this stomach 
 tonic to the extent desired. 
 
LESSON XXIII 
 Correct Body Weight in Old Age 
 
 OBESITY is one of the most destructive of 
 old age diseases ; yet it has popularly been 
 considered a sign of both financial and physical 
 prosperity. Not only has the lay mind made 
 this grave error, but physicians and scientists 
 have until recently upheld the notion that the 
 correct weight for an old man was greater than 
 for a young man in the prime of life. The numer- 
 ous published tables giving the "correct" weight 
 for men at various ages have been made by taking 
 the average weight of all men at the various 
 ages. So prone are old men to suffer from the 
 disease of obesity that these average weights 
 for old men have been greatly in excess of the 
 proper weights. Left to their own resources 
 old men have died of obesity. Following the 
 false guidance of these incorrect tables of weight 
 they would still die of obesity. 
 
 So lightly do we consider the mere matters 
 of health and long life that this encouragement 
 to obesity in old men might have gone on in- 
 definitely, but when money is at stake science 
 speedily corrects its errors. The insurance com- 
 panies are financially interested in the long life 
 of their policy holders, and a few years ago they 
 conducted a thorough investigation of the ef- 
 
MAKING OLD BODIES YOUNG 
 
 feet of body weight on the length of life. The re- 
 sults were startling. Not only did they find that 
 fat men do not live long, but they found that 
 old men who are of the average — thitherto called 
 the correct — weight do not live as long as do 
 the old men who are distinctly under this aver- 
 age. Orthodox science, routed out of the ruts 
 of popular superstition by the power of money, 
 has thus discovered what physical culturists have 
 long taught. The muscular body, not the con- 
 ventionally approved body rounded out with 
 useless fat, is the true measure of the real phys- 
 ical condition. 
 
 After the age of maturity the bones and inter- 
 nal organs do not change appreciably in weight. 
 All further noticeable weight changes are due 
 either to changes in the development of the 
 muscular system, or in the amount of body fat. 
 With a perfect program of physical activity there 
 would be but little change in the weight of 
 the muscles after maturity. Yet even here the 
 lessened activity ^f old age would result in a 
 gradual decrease in the amount of muscular tis- 
 sue, and if fat is not added, a similar decrease in 
 body weight. 
 
 Under conditions of sedentary life this natural 
 decrease of the muscular tissue is greatly exag- 
 gerated, and hence the active weight of the body 
 declines rapidly with advancing age. 
 
 The average weight of men five feet eight 
 inches in height is: between the ages of twenty 
 and thirty, 148 pounds ; between thirty and forty, 
 
 6 
 
CORRECT BODY WEIGHT 
 
 155 pounds; between forty and fifty, 160 
 pounds; between fifty and sixty, 163 pounds. 
 The average weight increases fifteen pounds, 
 whereas the average weight of muscular tissue 
 has probably decreased at least as much as that. 
 Hence a man at sixty who carries what he has 
 been taught to consider the "correct" weight is 
 really thirty pounds overweight. 
 
 Let us see how these conclusions are borne out 
 by the death rate. The following table gives the 
 facts as found in the insurance records. 
 Relation of Weight to Mortality in Men Between 
 Fifty and Sixty 
 15 pounds underweight to 45 pounds under- 
 weight — ^mortality 14 per cent below normal. 
 ID pounds underweight to 10 pounds over- 
 weight — mortality practically normal. 
 15 pounds overweight to 45 pounds over- 
 weight — ^mortality 14 per cent above average. 
 50 pounds overweight to 80 pounds over- 
 weight — mortality 45 per cent above normal. 
 
 Between men averaging thirty pounds under- 
 weight and those averaging sixty-five pounds 
 overweight there is fifty-nine per cent of differ- 
 ence in the death rate. The so-called under- 
 weight men, who are really of correct weight, 
 distinctly outlive men of average, or so-called 
 ^'correct" weight. If we turn from statistics to 
 individual instances we find these conclusions 
 borne out. No one ever heard of a fat centen- 
 arian. Frugality of diet and spareness of frame 
 are the universal conditions of longevity. Oc- 
 <jasional men have chewed tobacco, or drunk 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 whiskey, and otherwise sinned against the laws 
 of health, and still reached a ripe old age ; but no 
 man has been able to carry a burden of body 
 fat much beyond Solomon's age limit. The few 
 seeming exceptions have been men who acquired 
 their obesity late in life and whose death was 
 doubtless hastened thereby. The weight records 
 of the insurance companies are made at the time 
 the policies are taken out. A few men who were 
 obese under fifty have lived beyond eighty, prob- 
 ably because they lost their burden of fat; but 
 scarcely a case is on record of a man seriously 
 overweight between fifty and sixty who has lived 
 beyond eighty. 
 
 The fact is that fat, in advanced age, as in 
 all other ages in life, is a delusion and a snare; 
 a clog upon the body, and an impediment to its 
 proper functioning. We know that a dog, or an 
 athlete, when in perfect physical condition, 
 "has not an ounce of fat on his body," as the say- 
 ing is. Why, then, this being so, should it be 
 considered a sign of health and strength at any 
 other time of life ? Indeed it is a mystery ! And 
 this false doctrine has done much to harm and 
 destroy many lives before their appointed time. 
 
 Obesity may be truly considered a disease ; yet 
 it is rarely reported as the cause of death. This 
 is to be explained in part by the fact that doctors 
 have been slow to recognize obesity as a disease. 
 Fat men most frequently die of diseases of the 
 the kidneys or the liver. The death rates from 
 Bright's disease and from cirrhosis of the liver 
 
 8 
 
CORRECT BODY WEIGHT 
 
 are about five times greater among fat men than 
 among the thin. The former disease is caused 
 by overeating and the latter by the use of alcohol, 
 and both in turn cause obesity. Diabetes, another 
 kidney disease likewise caused by dietetic sin, 
 is typically a disease of the obese. Apoplexy 
 and heart disease are but two other forms for the 
 taking off of the man who attempts to go through 
 life prosperous in form and poverty-stricken in 
 health. About the only diseases of which fat 
 men do not die are consumption and dyspepsia. 
 This does not prove that fatness is a remedy for 
 either, but merely that a man cannot have these 
 diseases and be fat. 
 
 It is evident that the fat man is not necessarily 
 well-nourished, even though his appearance may 
 suggest that he is "too well-nourished." Fat 
 means simply an over-abundance of one form of 
 tissue. It does not mean that there is proper 
 nourishment for blood and bone and other im» 
 portant fluids and tissues. 
 
 In the determination of the truly correct 
 weight for the individual weight tables are apt to 
 be misleading. Men's frames differ so that a 
 weight table according to height cannot be rigid- 
 ly applied. Moreover most men are under-muscled 
 just as they are over-fat. Hence they need a 
 change in the substance of their weight rather 
 than in the reading of the scales. I will give the 
 following table of weights in relation to heights 
 and ages with the caution that no table should 
 be considered an absolute guide. 
 
MAKING OLD BODIES YOUNG 
 
 Table 
 
 OF Weight in Relation to 
 
 Height 
 
 AND Age 
 
 Hei 
 
 ■ght 
 
 ^^^^ 
 
 
 
 
 Twenty to Thirty to Forty to Fifty to 
 
 Over 
 
 Feet 
 
 Ins. 
 
 thirty forty fifty 
 
 sixty 
 
 sixty 
 
 5 
 
 1 
 
 125 ,. 128 126 
 
 124 
 
 122 
 
 5 
 
 2 
 
 128 130 128 
 
 126 
 
 124 
 
 5 
 
 3 
 
 131 133 131 
 
 129 
 
 127 
 
 5 
 
 4 
 
 134 136 134 
 
 132 
 
 130 
 
 5 
 
 5 
 
 138 14a 137 
 
 135 
 
 133 
 
 5 
 
 6 
 
 142 144 141 
 
 139 
 
 137 
 
 5 
 
 7 
 
 146 148 145. 
 
 ^ 143 
 
 141 
 
 5 
 
 8 
 
 150 153 150 
 
 148 
 
 146 
 
 5 
 
 9 
 
 154 157 154 
 
 152 
 
 150 
 
 5 
 
 ilQ 
 
 158 162 159 
 
 156 
 
 155 
 
 5 
 
 11 
 
 162 166 164 
 
 161 
 
 159 
 
 6 
 
 
 167 172 169 
 
 166 
 
 163 
 
 6 
 
 1 
 
 173 179 175 
 
 172 
 
 168 
 
 6 
 
 2 
 
 179 185 180 
 
 177 
 
 173 
 
 6 
 
 3 
 
 184 190 186 
 
 182 
 
 178 
 
 Most men have at some.time been trained down 
 to a condition of hard healthy muscle. This then 
 represents for them the ideal weight. If this 
 period of full physical fitness has been in the 
 prime of life, say between twenty-five and forty, 
 it may be considered the maximum healthy 
 weight for the individual, and the proper weight 
 at any later period of life would be as many 
 pounds under that weight as there had been ac- 
 tual loss in muscular tissue. Old men who have 
 kept up a vigorous athletic life may indeed re- 
 tain almost their full muscular power and hence 
 the same weight as in their earlier years. In ex- 
 ceptional cases, where physical development has 
 teen neglected in early youth, a weight of real 
 
 10 
 
CORRECT BODY WEIGHT 
 
 muscle may be attaind in old age that exceeds 
 the weight of youth. 
 
 The problem in any case is to attain a set of 
 hard, fat-free muscles and to keep them. Muscles 
 are an asset, fat is a detriment. To reach a good 
 body weight by substituting fat for muscle is a 
 delusion and snare and is more harmful in old 
 age than in youth. Get your weight by muscular 
 development if you can, but in every case avoid 
 fat. You will live longer and live better if you 
 are thin, even to the point of impairing your ap- 
 pearance, than you will by hiding weak muscles 
 under a blanket of deceitful fat. 
 
 The correct body weight can most readily be 
 told by the condition of the abdomen. Fat de- 
 posits most abundantly here and is most readily 
 observable. Abdominal muscles are likewise the 
 most essential of any. A man in prime condition 
 can feel his abdominal muscles as firm, hard 
 ridges. As long as the belly wall is soft and flabby 
 and the paunch protrudes, correct weight means 
 little. With a firm, hard abdominal wall one 
 rarely need worry about correct weight. 
 
 The problem of reducing the weight by elim- 
 inating fat is one requiring patience and com- 
 mon sense. There is positively no safe way to 
 eliminate fat except by correct diet combined 
 with exercise. Drug remedies are rarely effect- 
 ive, and when they are they produce results by 
 destroying the digestion and assimilation. The 
 body needs nutriment other than the fat- forming 
 elements, and when weight reduction is attained 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 by drugging, the body may be starved of essen- 
 tials while non-essentials are eliminated. Fast- 
 ing is a far safer method and is equally effective, 
 but the simpler method is to abstain from the 
 fat-forming foods while continuing the foods that 
 supply vitamines and mineral salts and give suf- 
 ficient bulk to cause the bowels to function. The 
 best foods for reduction are therefore leafy vege- 
 tables and the acid fruits, taken with small quan- 
 tities of readily assimilable animal protein, such 
 as milk and eggs. 
 
 Many misleading dietetic programs claim to 
 reduce fat merely by abstinence from a few fat- 
 forming foods, as potatoes or sugar. Such pro- 
 grams are only effective when the foods eliminat- 
 ed have been habitually eaten in excess and when 
 they are not replaced with other fattening foods. 
 
 Most of the foods that make up the conven- 
 tional diet are capable of producing body fat. 
 Food fats quite obviously are, so also are sugar 
 and starches — and all grains and breads contain 
 starch. Even protein or lean meat can be trans- 
 formed into body fat, though with a great burden 
 of waste that must be excreted through the kid- 
 neys. 
 
 Diet for reduction is, therefore, a matter of 
 both quality and quantity, and the reduction of 
 the quantity is the more important of the two. 
 Any and all of the means suggested to get the 
 diet down to just the minimum proportions to 
 maintain life's activities are available in a diet for 
 reduction, only the course pursued should be 
 
 12 
 
CORRECT BODY WEIGHT 
 
 more severe until a correct weight has been at- 
 tained. 
 
 Over-hasty reduction is to be avoided. The 
 body must have time to readjust itself to the new 
 condition, and dietetic habits should be acquired 
 while reducing that may, with a slight increase in 
 quantity, be followed after the correct weight 
 has been attained. If more radical departures in 
 diet are made there is correspondingly greater 
 danger of going back to the old eating habits and 
 undoing all your efforts. 
 
 Exercising for reduction needs little special 
 discussion. The exercises given for strengthen- 
 ing muscles will aid in fat reduction. Every 
 muscular exertion consumes fat or fat-making 
 foods. If this fuel energy be not supplied, Na- 
 ture will draw upon our fat reserve — which is 
 indeed Nature's excuse for storing fat. Under 
 the condition of alternate fast and famine to 
 which the race was formerly subjected the species 
 would otherwise have been exterminated. But at 
 that the body's fat-storing power would only 
 serve for a month or two of famine. Since civil- 
 ized man has learned to provide food in fairly 
 constant supply the power of fat formation is a 
 needless function which, unchecked, becomes a 
 destroyer of health and life. 
 
 The question of body weight and obesity for 
 women is not altogether the same as for men. 
 Extreme obesity is harmful in either sex, but a 
 moderate amount of fat on the female body is 
 both less objectionable from the standpoint of 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 appearance and less harmful from the standpoint 
 of health than is the case with men. 
 
 The explanation of this difference is to be 
 found in woman's function of childbearing. 
 When food supplies were irregular it was es- 
 sential that woman should have more reserve fuel 
 to carry her through this period. Hence her or- 
 ganism was evolved for an existence compatible 
 with the presence of such stored energy. The 
 child is not formed, and is but to a slight degree 
 nursed, by fat-forming elements, but the pres- 
 ence of body fat gave woman the power to keep 
 up her own strength while devoting a portion of 
 her f aod supply to her offspring. 
 
 The records of the relation of weight to longev- 
 ity in woman, therefore, show the same general 
 tendency as in the case of men, but in a less 
 marked degree. When the childbearing period 
 is passed woman should strive to keep her weight 
 down to that of a good female figure, for a 
 noticeable degree of obesity in elderly women is 
 as unsightly as it is unhealthy. Woman's mus- 
 cular development is less than man's chiefly be- 
 cause she is actually smaller ; hence woman rarely 
 appears as heavily muscled, even when her de- 
 velopment is normal. The correct weights for 
 women, according to height, differ surprisingly 
 little from those for men of the same height, the 
 difference, with the same relative development of 
 muscle and fat, being but from two to five 
 pounds less. As a little more fat is permissible 
 in the female than in the male the weight table 
 
 14 
 
CORRECT BODY WEIGHT 
 
 given for men may also be used as a guide for 
 women. 
 
 Women above the age of forty-five suffer even 
 more frequently than men from obesity, but 
 they are rarely so unwilling to make an effort to 
 reduce, because they have more regard than men 
 for their appearance. The problem of reduction 
 for woman, however, often proves more difficult, 
 because custom and costume alike deny her the 
 privilege of sufficient exercise. If women can- 
 not exercise as much as men, they must be even 
 more careful as to diet. 
 
 15 
 
Making Olb 
 Bodies IfbiiNG 
 
 Ohirty -Eiqht Cessans 
 in Building Vital itLf 
 and Neroe wrce and in 
 the c4n ofPostpon ina 
 Old c/lcie ^ -^ -^ / 
 
 Oessons 
 
 24 and 25 
 
 Bernair Macfadden 
 
Part Five 
 
 Life Saving Habits 
 
 Comprising Lessons Twenty-Four to Twenty-Nine 
 
 XXIV. Sleep and Rest. 
 
 XXV. Other Forms of Rest. 
 
 XXVI. Keeping the Skin Young. 
 
 XXVII. Hot Water and Its Life Preserving 
 
 Methods. 
 
 XXVIII. Cold Water at Three or Four Score. 
 
 XXIX. How to Dress. 
 
 ©CU570003 
 
 "T^o 
 

 LESSON XXIV 
 Sleep and Rest 
 
 WE spend one third of our lives in sleep ! 
 That is a remarkable thought, when first 
 it strikes us ! For, if we do not sleep a full eight 
 hours a day during the adult period of our lives, 
 we fully make up for it in childhood and old age, 
 when more sleep is required. The importance of 
 this condition, and the necessity for making sleep 
 sound and refreshing is, therefore, manifest. 
 
 We all know that in childhood we sleep a great 
 deal ; a baby spends a good part of its life asleep. 
 Kittens, puppies, and the young of all animals do 
 the same thing. As we grow older we require 
 less sleep; but as age advances more sleep is 
 again required, especially under the conditions 
 of modern civilization. 
 
 If the child does not get enough sleep, it be- 
 comes restless and irritible; and, if the depriva- 
 tion is prolonged, it will grow old prematurely. 
 We have all seen the tired, wan faces of those 
 children who have been deprived of the sleep 
 they should have had. Girls know very well that 
 they must have their "beauty sleep." Older wo- 
 men also appreciate this fact, and usually insist 
 upon reserving certain nights each week when 
 they may go to bed early — to "catch up," as it 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 were, and supply the tired brain and body with 
 the rest it needs. 
 
 We cannot keep vigorous and young without 
 plenty of sleep. It imparts vitality and resilency 
 to the mind and body as nothing else can; and 
 the loss of one night's repose is far more detri- 
 mental to the body than the omission of even sev- 
 eral meals. (In fact, in most cases, the latter 
 results only in benefit) . 
 
 Of course, the amount of sleep required differs 
 considerably in different cases. We all know 
 that Napoleon and Edison are credited with only 
 five hours sleep a night ; but if the average per- 
 son tried to emulate this example, it would prob- 
 ably lead to disastrous consequences. From 
 seven to eight hours is probably nearly correct 
 for a man, and from eight to nine for a woman. 
 
 Those having nervous, highly-strung temper- 
 aments require more sleep than those who lead a 
 placid, uneventful inner life. It is the operations 
 of consciousness which wear out the nervous sys- 
 tem — and it is the nervous system, primarily, 
 which requires sleep. But, of course, any kind 
 of physical activity or muscular exercise creates 
 losses which can only be repaired by sleep, and if 
 this is denied, nothing else matters. The retreat 
 of the British armies from Mons, at the begin- 
 ning of th^ Great War, affords one of the most 
 remarkable examples on record of the body's 
 imperative need for sleep. The men marched 
 for practically five days and nights, without halt- 
 ing, and subject to incessant attack. Then they 
 
 4 
 
SLEEP AND REST 
 
 turned and fought one of the greatest battles in 
 history. At the end of that period the men drop- 
 ped and slept in their tracks; wounds made no 
 difference to them; hunger and thirst were for- 
 gotten, swallowed-up in the great, primal need 
 for sleep ! Men lay wounded, legs and arms shat- 
 tered, chests torn open, maimed and bleeding ; it 
 made no difference to them; all they craved was 
 sleep — and they slept, in spite of their terrible 
 injuries, their hunger, pain, thirst and fatigue. 
 In the mud, in water, on the road, anywhere ; it 
 made no difference ; all they craved was sleep ! 
 
 This instructive chapter in human history 
 shows us how fundamentally important sleep is 
 to us, and how the craving for it may swallow 
 up even great bodily pain. In fact, it has been 
 calculated that, on the average, from a week 
 to ten days without sleep is enough to drive a per- 
 son insane. 
 
 Roughly speaking, the amount of sleep requir- 
 ed corresponds to the amount of mental and phy- 
 sical work we are called upon to perform. The 
 more activity, the more sleep ; and vice versa. As 
 a matter of fact, many people do not arrange 
 their lives in this way, and sleep and eat just 
 as much when they are doing nothing as when 
 they are engaged in the most strenuous activi- 
 ties. This is a great mistake, and cannot fail to 
 produce harmful results. 
 
 It is possible to sleep too much, as well as too 
 little. A certain change in the respiration takes 
 place after a cetain number of hour's sleep ; and 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 if the subject does not get up then, but con- 
 tinues to doze in slothful idleness, he will not 
 only put on weight, but harm himself also. Car- 
 bon dioxide will begin to accumulate within the 
 system; and the result is that when such a per- 
 son does arise he is tired and sluggish, instead of 
 fresh and vigorous, as he should be, on arising in 
 the morning. 
 
 It is better to wear out than rust out. We can 
 all do more work than we actually do, if we 
 make up our minds to do so. William James 
 wrote an essay on The Energies of Men, in 
 which he called attention to this fact. He drew 
 attention to the runner who, when on the point 
 of giving up, will often experience a "second 
 wind" of energy, if he makes one final effort to 
 keep up. It is the same with all of usj in the 
 race of life. The man who does little mental 
 or physical work apparently requires as much 
 sleep as the man who does a great deal. If a 
 farmer comes to a great city, the noise and the 
 excitement wear him out for the first few days. 
 After that, he no longer reacts as he did; he 
 grows accustomed to it all, and he is no longer 
 tired and exhausted. He is, in short, living upon 
 a higher plane of vitality. He lives more fully, 
 yet he requires no more rest and sleep. This is 
 what we should all strive to do — ^to live more 
 fully during our waking hours; and then we 
 sleep more deeply and restfuly at night, with- 
 out necessarily sleeping any longer. 
 
 As age advances, it is certain that more sleep 
 
 6 
 
SLEEP AND REST 
 
 is required, as a general rule. The activities of 
 the body are less, it is true, but so are its powers 
 of resistance and recuperation. In order to keep 
 the energies of the body at their highest possible 
 level, therefore, a plentiful supply of sleep is 
 needed. In all cases, where there is worry, ex- 
 citement, fretting, or any emotional strain, sleep 
 is specially essential. 
 
 While it is true that many old people sleep a 
 great deal, there are also those who seem to re- 
 quire very little sleep ; they suffer, in fact, from 
 continual insomnia, as age advances. This is 
 easily explained, in such cases, since the con- 
 ditions of life, in old age, more or less remove 
 the causes of the exhauston of consciousness. 
 We may recall that in persons of advanced years 
 the passions retire into the background, while the 
 tastes, convictions and character become more 
 fixed. Consequently we rarely find that internal 
 contest of the man with himself, that struggle 
 of noble ideals with selfish tendencies, which 
 consume so much of the strength and health of 
 youth. It is clear that, in the absence of this 
 internal struggle, old men who have preserved 
 their vigor must become much less fatigued than 
 adults; hence they are liable to insomnia. 
 
 When this is excessive, however, it must be 
 checked, and cured; and in such cases insomnia 
 is cured by the same methods that cured it at 
 any other time of life. The most important 
 <5urative measures are the following: 
 
 Warm feet and hands: If the extremities are 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 cold, sleep cannot supervene. They should be 
 warmed with fairly vigorous exercises, or in hot 
 water, or a hot-water bag may be taken to bed 
 to draw the blood to these members and away 
 from the brain. 
 
 Air bath: A thorough airing and ventilation 
 of the skin for some time before retiring for the 
 night is helpful. Even if the weather be very 
 chilly, it is well to give the skin a good air bath, 
 and allow it to become thoroughly cool before 
 getting into bed. The warmth and reaction ex- 
 perienced in bed will induce a delightful drowsi- 
 ness, and help to induce sleep. 
 
 Late suppers are not to be tolerated, under the 
 mistaken notion that there must be "something 
 in the stomach" to insure sound sleep. A glass 
 of warm milk, slowly sipped, shortly before re- 
 tiring, is sometimes permisible ; but as a general 
 rule the more empty the stomach the sounder the 
 sleep. A glass of water shortly before retiring 
 is, however, beneficial. 
 
 Massage is often found very helpful in cases 
 of insomnia. Friction also stimulates the skin, 
 draws the blood to this part, and hence away 
 from the head. For similar reasons hot or cold 
 baths are often benieficial. Deep-breathing exer- 
 cises, taken for three or four minutes, are also 
 great sleep-inducers. 
 
 Position in bed counts for much^ As a general 
 rule, the best position is along the front of the 
 body, with the head turned slightly to one side. 
 The pillows should not be too high. Plenty of 
 
SLEEP AND REST 
 
 fresh air should be allowed to enter the room 
 from opened windows. Keep the surface of the 
 body warm in bed, but not too warm 
 
 Above all the mind must be made still and 
 inactive. We must not forget that sleep results 
 largely from boredom — hence our tendency to 
 fall asleep during sermons ! When we cease to be 
 interested in life, we fall asleep. But if the mind 
 is running along like a mill stream we cannot do 
 this; and we should, in such circumstances, try 
 to make the mind as quiet and blank as possible, 
 by centering or focussing it on one thought, of 
 an uninteresting nature, until sleep supervenes. 
 
 One very good method is to imagine (with the 
 eyes closed) a black velvet curtain,^ stretching 
 away in all directions as far as the eye can reach. 
 Look at this curtain. Think of nothing else. Try 
 to see it black. Make it as black as possible. 
 Notice the folds in the curtain, where there 
 should.be shadows. See if these are not blacker 
 than the remaining parts. If you can see a per- 
 fect black, then your mind will become relaxed; 
 and you will fall asleep. 
 
 If you wake tired in the morning, you may 
 rest assured that you have not been sleeping 
 properly. Either the bed-clothes are too heavy; 
 or there is not enough fresh air in the room, or 
 your system is poisoned by something you have 
 eaten, or by too much food, or you have remained 
 in bed too long. You must take care to remove 
 these causes, when the symptoms will also dis- 
 appear. 
 
 9 
 
LESSON XXV 
 Other Forms of Rest 
 
 AFTER exercise of any kind — mental or phy- 
 sical — rest is imperative! Rest is a matter 
 of restoration or recuperation. It is necessary 
 because we become "tired" with the day's work; 
 but before we can understand the necessity for 
 rest — what rest actually does for us — ^we must 
 first of all see what fatigue is. 
 
 Strictly speaking, there are two kinds of 
 fatigue — muscular and nervous. Muscular 
 fatigue results when the muscles have been used 
 for some time continuously, and refuse to func- 
 tion further until they are rested. It has now 
 been proved that this sort of fatigue is, in fact, 
 an actual jpoisoning of the muscles by "toxins'' 
 vvhich^ have accumulated therein. The function- 
 ing of the muscles itself produces these "toxins,'* 
 or poisons. If you take the muscle of a frog's leg 
 and cause it to contract (perform work) by 
 stimulating it by an electric current it will, after 
 a time, refuse to work any longer. This is due to 
 fatigue poisons which have accumulated within 
 ihe muscle. If now you wash out the muscle 
 by means of a salt and water solution, carrying 
 away these poisons, it is at once refreshed, and 
 will perform the same amount of work all over 
 ^gain. This shows us that muscular fatigue is 
 
 10 
 
OTHER FORMS OF REST 
 
 really due to these poisons, and it also explains 
 why it is that a m.an in good physical condition 
 (in training) can withstand more exertion than 
 the man who is not. His blood is more free from 
 these accumulating poisons, and hence it takes 
 a longer time to accumulate enough of them to 
 stop the action of the muscles completely. It also 
 explains to us two other phenomena : ( 1 ) Why 
 it is that we feel "stiff" the next day, after un- 
 usual exercises. The reason is that these poisons 
 have lodged in the muscles, and it takes time to 
 remove them. (2) Why it is that all cleansing 
 and eliminative measures tend to prevent the on- 
 set of fatigue, or dispose of it, once it has super- 
 vened. These means simply help the blood to 
 carry away the poisons which have been deposit- 
 ed in the fatigued muscle. 
 
 There is also another kind of fatigue, however, 
 due to the exhaustion of the nerve cells. In this 
 case, the muscles may be perfectly fresh, that is, 
 they may not have been called upon to perform 
 any actual work. 
 
 A helpful picture to carry in mind is, perhaps, 
 the following. Picture the little nerve-cells, all 
 over the body, as so many little cups, with a tiny 
 hole in the bottom, through which water very 
 gradually runs away. These cups should be kept 
 full of water, to insure the best results. Every 
 night we fill up the "cups" with energy; every 
 day we expend so much of it in mental or physi- 
 cal work, through the passions and emotions, 
 etc. So the height of the water in the cups con- 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 stantly varies. If we expend it faster than we 
 take it in, the cups become almost empty, and 
 nervous exhaustion ensues. Our object should be 
 to keep these cups filled, as nearly as possible, 
 by means of rest and sleep, wholesome habits of 
 life, and the omission of the habits which tend 
 to exhaust nervous energy. 
 
 It must not be thought, however, that the way 
 to keep the little cups, or nerve-cells, full is to 
 sit still and do nothing. Rest and sleep are es- 
 sential, it is true ; but the body also calls for exer- 
 cise, and wholesome avenues of expenditure. 
 The blood, if it is pure, will feed these little cells, 
 and supply them with the nutriment they need. 
 The chemical character of the blood is another 
 matter we must think of, and if it is to remain 
 pure, exercise, etc., are essential. 
 
 If you are tired- — chronically tired, "born 
 tired" — you may rest assured that you are pois- 
 oned throughout. The poisons in the blood have 
 been carried to the nerve cells, and have inhibit- 
 ed, or prevented, their activity. Tiredness is 
 usually a sure indication of chronic poisoning; 
 and this in turn is often due to constipation, too 
 little water drinking, too little exercise, and a 
 system filled with malassimilated food material. 
 As Dr. Trail remarked, '^Laziness is a sign of 
 disease." 
 
 So the double question presents itself: How 
 prevent the accumulation of these poisons which 
 induce fatigue; and how get rid of them, once 
 they have accumulated? 
 
 12 
 
OTHER FORMS OF REST 
 
 The answers to both these questions are prac- 
 tically identical. The same measures, very large- 
 ly, which prevent the accumulation of fatigue 
 poisons will also rid the system of them, once 
 they have accumulated. 
 
 The measures are simple. In the first place, a 
 light diet, composed largely of fruits, with very 
 little meat, is essential. Plenty of water — to 
 wash the poisons in the system out of it as rapidly 
 as possible — is also required. Exercise, to force an 
 extra quantity of blood through the sluggish ves- 
 sels and carry off the toxic substances which the 
 organs and tissues contain is a third essential. 
 Bathing is needed to keep the pores open and 
 carry away the poisonous substances deposited 
 on the skin. Deep breathing exercises are re- 
 quired, for similar reasons. Air baths, sun baths, 
 and all similar methods of elimination are useful, 
 if not essential. Sleep and rest are also very 
 necessary. In its last analysis, fatigue is, in prac- 
 tically all cases, due to poisons which have been 
 allowed to accumulate within the system; their 
 elimination rids the body of the causes of this 
 condition. 
 
 The only exceptions to this rule are those cases 
 in which the nervous exhaustion is due primarily 
 to emotional and mental conditions — ^and mental 
 causes can be shown to be harmless, also, apart 
 from their emotional concomitants. The mind 
 does not affect the body; the emotions do. Pas- 
 sion is intense emotion of one character ; but any 
 emotional influence — rage, anger, fear, pain, etc. 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 — tends to exhaust the nervous powers in the 
 same manner. In fact, a shock of any kind seems 
 to produce complete nervous exhaustion almost 
 instantly. It is as though some giant had taken 
 hold of the little "cups" spoken of before, and 
 turned them upside down, thus emptying them 
 completely. We can only account for this by 
 assuming that the emotions tend to discharge the 
 nerve-cells, in much the same way that a Leyden 
 jar can be discharged by touching it with a metal 
 rod, or with the finger. Here, as we know, the 
 electric discharge is instantaneous ; it is much the 
 same in the case of the nerve-cells when sub- 
 jected to shock. 
 
 The only way we can insure the filling-up again 
 of these little "cups" — the nerve-cells — is to 
 give them adequate rest; plenty of sleep is the 
 best thing. Many people fall asleep immediate- 
 ly after a shock of any kind — a sure sign that 
 Nature is refilling the emptied nerve cells — re- 
 charging them — in the shortest time possible. 
 Any form of rest does this; but sleep above all 
 else. 
 
 There are, however, various other measures 
 which will be found useful at such times. We may 
 mention a few of these. 
 
 Massage often does much good by removing 
 the impurities and soothing the nerve-endings* 
 The circulation in the smaller blood vessels is 
 stimulated and clogging matter removed. Cir- 
 culation is brought to parts which are anemic and 
 removed from those parts which are congested. 
 
 14 
 
OTHER FORMS OF REST 
 
 In all these ways massage will tend to rest the 
 tired body and soothe the nerves. 
 
 Another very good method is to employ hot 
 water in all forms — hot packs along the spine, 
 over the abdomen, across the **solar plexus," etc. 
 In insane asylums, when there is great excitement, 
 what are known as "prolonged warm baths" are 
 often employed. The patient is kept in warm 
 w^ater (98** Fahr.) for hours — until the nerve- 
 endings all over the body are relaxed, and the ex- 
 citement allayed. By their eliminative effect, 
 such baths also have a decidedly beneficial in- 
 fluence — tending to open the pores of the skin, 
 and assist in the elimination of poisons, which 
 doubtless irritate the nerves aU over the body. 
 
 15 
 
Making Old 
 Bodies IfbuNG 
 
 OhirtyEiqht l£S5ons 
 in Building Vitalitij 
 and NerOewrce and in 
 thec4rt ofPostponinq 
 Old ciqe ^ ^ ^^ 
 
 Cessans 
 
 26, 27, 28 
 and 29 
 
 Beinair Macfadden 
 
Copyright 19 19 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU57000L^ 
 

 LESSON XXVI 
 Keeping the Skin Young 
 
 IT IS not generally recognized that the skin is 
 the greatest single excretory organ of the 
 body, and that upon the proper performance of 
 its functions depends to a large degree the health 
 of the individual. The skin is generally regarded 
 simply as a covering for the rest of the body, an 
 outer garment of tissue which serves to enclose 
 and protect the parts within and give symmetry 
 and beauty to the human form. While it fulfills 
 these ends in a marvellously perfect manner, it 
 has functions which are peculiar to itself, and 
 which it performs with as wonderfully satisfac- 
 tory results as those executed by other organs of 
 the body which receive more credit for their 
 work. 
 
 The skin is also a great balancer of the temper- 
 ature. Cold-blooded animals maintain about the 
 same heat as that of the medium in which they 
 live, and for this reason they can withstand ex- 
 tremes of cold and survive; but warm-blooded 
 animals must maintain a more or less constant 
 temperature, and if it falls above or below this, 
 within three or four degrees, a serious internal 
 condition is indicated. 
 
 If the skin is inactive, anemic and cold, it in- 
 variably indicates that the internal organs are 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 congested and superheated, to a possibly danger- 
 ous degree, and the thing to do in all such cases 
 is to restore the activity of the skin, balancing the 
 circulation by drawing the blood to the surface. 
 It is said that Dr. Trail, the original great water- 
 cure doctor of this country, in lecturing to his 
 classes, would ask them the same question every 
 day, and the class, knowing the answer, would all 
 call out in unison. The question was, "When 
 you are called to the bedside of a sick patient, 
 what is the first thing to do?" And the class 
 would respond in unison, "Balance the circula- 
 tion!" In order to do this it is only necessary to 
 alter the temperature of the skin, usually by 
 water applications, such as packs. If the skin is 
 hot and feverish, cool water is called for, while if 
 it is cold and anemic, hot applications are indicat- 
 ed. This subject will be dealt with more fully 
 when we come to the question of hot and cold 
 bathing, and general hydrotherapeutic measures. 
 The skin each day throws out a quantity of im- 
 pure material by means of the sweat glands, and 
 it is important to keep these active. If the skin 
 becomes inactive through inadequate bathing 
 and insufficient exercise, it becomes practically 
 useless as an eliminative organ, and the result 
 is that the other organs of elimination — ^the 
 bowels, kidneys, liver, etc. — ^are called upon to 
 do extra duty, with the result that if there is a 
 quantity of poisonous matter in the system to be 
 disposed of, they frequently break down from 
 overwork. Of all the eliminative organs in the 
 
 4 
 
KEEPING THE SKIN YOUNG 
 
 body, the skin is that which is least used, and 
 the reason for this is that, owing to our habits of 
 smothering the body with clothing, and taking 
 too few light and water baths, with too little 
 exercise, it becomes unable to perform its proper 
 work. 
 
 The skin constantly gives off a slight vapor 
 which is called "insensible perspiration." In ad- 
 dition to this, active perspiration is often induced 
 under the stress of nervous or emotional excite- 
 ment, or as the result of active exercises. This 
 perspiration, while stimulating the healthful ac- 
 tivity of the sweat glands, decreases the amount 
 of fluid in the system, and it is for this reason 
 that a greater quantity of water should be drunk 
 during the summer, or whenever the skin is ac- 
 tively perspiring; otherwise poisonous material 
 and **salts" suspended in the blood-stream are 
 liable to be precipitated, or deposited, in the tis- 
 sues and joints throughout the body, causing 
 stiffness and ultimately rheumatism and other 
 troubles of a more serious nature. 
 
 Of course, one of the best methods of cleansing 
 the skin is by hot water baths, using plenty of 
 soap and a friction brush. This cleans out the 
 pores and leaves them free to deposit on the 
 surface of the skin the material which they bring 
 up from the sweat glands. These glands are 
 coils of infinitely fine tubing, somewhat resemb- 
 ling the intestines in their appearance, and their 
 office is to gather impurites from the blood 
 brought to them by a network of capUaries. They 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 open into the sweat ducts, the pores, as they are 
 commonly called, which may be either single or 
 branched, and these end in a corkscrew-like pas- 
 sage with its opening at the surface. From two 
 to three hot baths should be taken feach week, 
 though one should be careful not to remain in the 
 water too long, as this may tend to have a weak- 
 ening effect. After the bath the surface of the 
 body should be thoroughly washed off with fresh 
 water, preferably cool, since this tends to close 
 the pores and increase the tone of the skin by 
 healthy stimulation. In this connection it may 
 be said that the feeling of cold, or chilliness, 
 which frequently results, and of which "goose- 
 flesh" is a typical manifestation, is not due to the 
 actual temperature of the air, as a rule, so much 
 as to the degree of anemia of the skin. 
 
 This may readily be proved by a simple experi- 
 ment. Let the patient undress completely in a 
 warm room. He will feel chilly after a few 
 moments, but if he now walks into a cold room, 
 there will be a sudden reaction, and though he 
 may feel colder for a few moments, the skin will 
 soon begin to glow with warmth, showing that 
 the skin is really warmer, though the external 
 temperature is colder! This is due to the fact 
 that the skin has been rendered more active by 
 the stimulus of the colder outer air. 
 
 Sun baths are very valuable as a stimulus to the 
 skin. The rays of the sun, particularly the shorter 
 rays, probably penetrate some degree below the 
 surface, stimulate the blood vessels, act directly 
 
KEEPING THE SKIN YOUING 
 
 on the nerves, and have other chemical and phy- 
 siological effects as yet imperfectly understood. 
 
 The sun's jays are also extremely germicidal 
 in their properties, and will kill any parasitic or- 
 ganism which may have lodged upon the surface 
 of the skin. 
 
 Air baths are also highly beneficial and stimu- 
 lating, since they tend to open the pores of the 
 skin and induce healthful activity of the perspi- 
 ratory glands, as well as of the nerves and blood 
 vessels on the surface of the body. It is not gen- 
 erally recognized, that the skin actually breathes 
 (or should, were it as active as it ought to be). 
 In the case of cold-blooded animals it has been 
 said that the skin breathes nearly one-seventh 
 as much as the lungs, and while this percentage 
 is very greatly reduced in all warm-blooded ani- 
 mals, it is nevertheless true that the skin should 
 assist the lungs in this manner. If it is anemic 
 and inactive, however, it cannot do so. 
 
 One of the great means by which the skin is 
 rendered inactive is by excessive clothing. 
 Woolen clothing, particularly, tends to retain the 
 moisture exuded from the body through the 
 pores, and thus to maintain a layer of dampness 
 over the skin, impeding its reaction and healthful 
 activity. This question is, however, dealt with 
 more fully in the chapter devoted to dress and 
 the clothing of the body. 
 
 Massage is one important factor in stimulating 
 the activity of the skin, since it actually manipu- 
 lates the nerves and blood-vessels, as well as the 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 glands, and by this mechanical means stimulates 
 the circulation and the various activities connect- 
 ed with the action of the skin. All active and 
 passive exercises, in fact, tend to keep the skin 
 in health, and add tone and vigor to it. 
 
 The color of the skin depends upon the outer 
 or epidermal layer. If it were entirely removed, 
 the surface would be almost a blood-red color, 
 owing to the abundant blood-vessels found 
 everywhere. Where the epidermis is thickest, as 
 upon the palms and soles, we lose almost en- 
 tirely the red and have a yellowish gray tint. 
 Where it is thinner we have the well-known pink- 
 ish flesh color, and when it becomes unusually 
 flushed with blood, as in- inflammation and also 
 in blushing, the red color predominates, the full 
 blood-vessels showing through the epidermis. In 
 the negro the dark hue of the skin is due to the 
 presence of pigment, or coloring matter, in the 
 lowest layers of cells of the epidermis, in the part 
 directly above the papillae of the outer skin. The 
 corium, or true skin, which is made up of fibers, 
 does not at all share in this pigmentation. Where 
 there are discolored marks on the skin, as 
 freckles, moth-patches, etc., the color is deposited 
 in this deeper layer of the epidermis ; hence these 
 blemishes are very difficult of removal, because 
 in order to remove all the coloring matter at once, 
 this portion of the skin would have to be removed 
 down to the papillae, as in the case of a blister. 
 We can, however, by proper methods, induce an 
 absorption of the pigment, or produce rapid 
 
 8 
 
KEEPING THE SKIN YOUNG 
 
 change in the skin, forming n^w cells which will 
 be free from the objectionable pigmentation. 
 
 The amount of poisonous material which the 
 skin will eliminate under proper conditions of 
 healthful activity is astonishing. This is well il- 
 lustrated by those cases in which the sweat glands 
 have been altogether stopped up for a time, death 
 invariably resulting under such conditions in a 
 few hours. This has happened in those cases in 
 which the unfortunate subject has been "tarred 
 and feathered," and also in one or two cases in 
 which, for various reasons, the surface of the 
 body has been painted over, or covered with gold- 
 leaf or some other impervious substance. Under 
 such conditions poisons accumulate so rapidly 
 that the other organs cannot dispose of them, 
 and, as before said, the subject frequently dies as 
 a result. 
 
 A very good test lor the degree of healthful 
 reaction of the skin is the following, given by Dr. 
 Alexander Haig, the authority on uric-acid 
 poisoning, in his little book on Life and Food 
 (p. 4). Here he says: **Let any one who eats 
 meat and has eaten it for years, be touched, say, 
 on the back of the hand with the point of the 
 finger. A white mark is made, and the rate at 
 which this white mark is obliterated by returning 
 color gives the rate of the circulation in the skin 
 of the person so touched. Now, if two men are 
 compared, one of whom lives on the natural food 
 of the frugiverous animal, and the other on the 
 unnatural food of the carnivorous animal, it will 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 be found by this test that the skin circulation of 
 the carnivorous man is about twice as slow as 
 that of the natural-living, f rugivorous man ; and 
 it, of course, follows that the man with the slow 
 circulation has a slow circulation not merely in 
 his skin, which is seen, but in all the organs of 
 his body, which are not seen, including the great 
 powerhouse of his mechanism, the frontal lobes 
 of the brain." 
 
 In this connection it is interesting to note that, 
 while all vegetarian animals perspire, carnivor- 
 ous animals do not. The dog perspires only 
 through his tongue (for this reason it loUs out 
 and drops- with water during the hot spells) ; the 
 hog only through its snout, etc. Lions, tigers 
 and other carnivora do not perspire at all, though 
 they are supplied with sweat glands. These, how- 
 ever, are entirely inactive. This seems to show 
 us, on the one hand, that these animals were 
 originally vegetarians, and, on the other hand, 
 that any one eating meat in any quantity is not 
 intended by nature to perspire. The reason for 
 this is obvious. 
 
 If one adds salts to a given quantity of warm 
 water, the point is soon reached where the water 
 will contain no more salts in solution, and any 
 more salts added to the water will be deposited 
 in solid form. This is called the "saturation 
 point." The same thing happens if, just before 
 the saturation point has been reached, a* quantity 
 of the water be suddenly evaporated; a certain 
 quantity of salts is again deposited. 
 
 10 
 
KEEPING THE SKIN YOUNG 
 
 Now the blood is a warm fluid, containing cer- 
 tain salts and other material in solution ; and if a 
 quantity of the blood be suddenly evaporated, as 
 it is in perspiration, and the blood loses a large 
 percentage of its fluidity in consequence, the re- 
 sult is that these salts, etc., are suddenly precipi- 
 tated in the tissues and joints throughout the 
 body, with the result that aches, pains, rheuma- 
 tism, etc., result. The chief factor in the creation 
 of these salts and other toxic materials is meat 
 and high-proteid substances. For this reason they 
 should be taken with due care by any one not 
 desiring to run these risks. 
 
 It has been calculated that there are about 
 2,400,000 sweat glands in the body, and as each 
 gland, when uncoiled, would measure about one- 
 fifteenth of an inch, their entire length amounts 
 to not less than 153,000 inches, or about 25 miles. 
 Thus the activity of these glands will be seen to be 
 highly important in the maintenance of health. 
 
 Dr. George Black, in his interesting work on 
 the skin, says: **In regard to what might be 
 properly called the physiology of the skin, the fol- 
 lowing point may be considered with advantage. 
 The skin is one of the great emunctory or ex- 
 creting organs of the body, and shares very large- 
 ly with the lungs and kidneys in the ofiice of re- 
 moving the superfluous waste from the system; 
 thus the skin removes by exhalation somewhere 
 about two pounds of liquid daily, the kidneys 
 about the same amount, and the lungs not much 
 over one-half or two-thirds as much. It can, 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 therefore, be readily understood how a check of 
 perspiration acts disadvantageously by throw- 
 ing extra work upon the other organs. These 
 three great agents for eliminating or removing 
 the water from the system act in harmony and 
 interchange in their duties more or less. Thus in 
 cold weather, when the skin perspires least, the 
 kidneys are more active, and their secretions, as 
 also those of the lungs, are more profuse. Hence 
 the great danger of their becoming inflamed dur- 
 ing this season, and in summer when the perspir- 
 ation may be profuse, it is a common observation 
 to find the urine more scanty." 
 
 It must always be borne in mind that the ex-, 
 cretory organs of the body work in unison, and 
 that the work performed by one of them can be 
 taken up by another if that one fails to function 
 properly. Thus if the skin be inactive, more work 
 is thrown upon the lungs, kidneys, etc. ; and, con- 
 versely, the more active the skin the less work 
 these internal organs have to perform. From this 
 it is obvious that, in order to save these organs 
 as much as possible, and lengthen thtir life in 
 consequence, as much eliminative woi]?: as possi- 
 ble should be thrown upon the skin by stimulat- 
 ing its activities. By this means the health and 
 strength of the internal organs is maintained far 
 longer than would otherwise be possible ; and, in- 
 asmuch as old age and premature death are the 
 result, generally, of the premature breaking- 
 down of these organs, and of the poisons which 
 are generated within the system in consequence, 
 
 12 
 
KEEPINGTHE SKINYOUNG 
 
 it will be seen that one of the most effective 
 methods of prolonging life, and maintaining life 
 at the highest point of efficiency and energy, is to 
 maintain the greatest possible activity of the skin, 
 thus relieving the inner organs from the work 
 which they would otherwise be called upon to 
 perform. This is a view which has never been 
 sufficiently dwelt upon in books dealing with 
 longevity; but that it is an important factor in 
 the» preservation of health is apparent to anyone 
 studying the general hygiene of the body. For 
 the man past fifty, particularly, increased activ- 
 ity of the skin is desirable, since the internal 
 organs are called upon, as a rule, to perform 
 greatly increased activities as the result of the 
 previous methods of life, the accumulation of 
 poisons within the system: and the lessened pow- 
 ers of the organs of elimination above referred to. 
 
 I cannot too strongly insist, therefore, that 
 the skin should be kept as active and healthy 
 as possible, by means of sun baths, air baths, 
 friction baths, with open hands, brushes, or 
 rough towels, and by various hydrotherapeutic 
 measures, as well as by means of the plentiful 
 drinking of water, in order that the strain upon 
 the inijer organs of depuration may be relieved. 
 
 The question of the temperature of the various 
 water baths, etc., suitable for the purpose, will 
 be dealt with in the two chapters which follow. 
 
 13 
 
LESSON xxvn 
 
 Hot Water and Its Life-Preserving Uses 
 
 IT has been said that "heat facilitates, while cold 
 stimulates, function." Cold water, while it 
 exerts a useful, tonic effect on the system and 
 stimulates its activities, nevertheless requires a 
 certain amount of vitality to insure a healthful 
 reaction, and if the vitality be low and this re- 
 action is not insured, it would be better to use hot 
 water, or dry heat, rather than cold in any form, 
 to secure the activity of the skin, or the part or 
 organ affected. In the preceding chapter we have 
 dealt with the necessity for keeping the skin ac- 
 tive, thus relieving the internal organs of a large 
 part of their work ; also the fact that the temper- 
 ature of the water should invariably be jpropor- 
 tioned to the temperature of the skin in inverse 
 ratio — ^that is, the warmer the skin the cooler the 
 water, and the cooler the skin the warmei^ the 
 water. 
 
 Hot water, taken internally or applied extern- 
 ally, has an extremely valuable effect in purify- 
 ing the blood and relieving the system of the 
 accumulation of poisons which it contains. This 
 is especially necessary in kidney troubles, where 
 it is important to increase the fluidity of the blood 
 and in which an excess of water tends to wash 
 out the poisons and eliminate them from the 
 
 14 
 
HOT WATER 
 
 system, either through the kidneys or the skin. 
 As age advances and the activity of the kidneys 
 becomes lessened, the tendency to accumulate 
 poisons increases, and it is because of this that we 
 find a rapid rise in the number of diseases due to 
 defective circulation and defective action of the 
 kidneys during the later years of life. Hence 
 the necessity for flushing the system by means 
 of hot and cold water at this period of life, 
 whenever occasion demands; and the reduction, 
 so far as possible, of all those foods which tend to 
 increase the acidity of the body, or add to the 
 toxic substances which it is the duty of the kid- 
 neys to separate from the blood, as it flows 
 through them. It must always be borne in mind 
 that the kidneys do not create poisons; they 
 merely act as filters, and separate poisons from 
 the blood, storing them up and later discharging 
 them from the system. Hence the importance of 
 preventing the premature breakdown of these 
 important organs. 
 
 Health and youth depend upon a poison-free 
 condition. The less poison in the system the 
 greater its vitality and its general health. This 
 is true even in the inorganic world. The only 
 way to increase the activity of radium is to free 
 it f#om encumbering substances, with which it 
 is usually combined. Professor Chundabose has 
 found that metals can become fatigued, appar- 
 ently by the accumulation of poisons, in much the 
 same way that the muscles within the human 
 body do, and this "fatigue" can only be over- 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 come by rest and by the elimination of the ac- 
 cumulated poisons. This is doubly true of the 
 human body, where poisons tend to accumulate 
 rapidly all the time. A great French physiolo- 
 gist has, in fact, called the body "a factory of 
 poisons." The only reason we do not die, as the 
 result of this constant poison-accumulation, is 
 that we keep eliminating these elements all the 
 time. When this elimination is stopped, death 
 rapidly results. But it will be seen that, here as 
 elsewhere, "prevention is better than cure," and 
 that it would be far better to prevent the intro- 
 duction of poisons into the system than to intro- 
 duce them, and eliminate them later on. This is 
 a useless and extravagant expenditure of human 
 energy ; and, more than that, it wears down and 
 breaks down the human, mechanism more rapid- 
 ly than anything elso. The way to prevent the 
 introduction of these poisons is chiefly through 
 the regulation of the food supply, and by a plenti- 
 ful supply of fresh air and pure water. "If you 
 do not put trouble into the body you get none 
 out of it," as one author states. 
 
 Warm or hot water is more cleansing than tepid 
 or cold, but is debilitating if its use is too pro- 
 longed. It is a rule with invalids of feeble circu- 
 lation that they can bear extremes of neither hot 
 nor cold. Neutral temperature, about 90 de- 
 grees, or moderately warm, 83 to 95 degrees, is 
 better adapted to their condition. 
 
 Turkish baths, or other methods of promoting 
 the activity of the skin, are neither weakening 
 
 16 
 
HOT WATER 
 
 nor unwholesome if not too prolonged. Many- 
 persons have taken baths of this character week- 
 ly or semi-weekly for years, and experienced 
 nothing but benefit. They should not, however, 
 be overdone. If the hot bath is too prolonged, 
 the skin becomes congested with blood, so as to 
 lose its normal sensibility, and the patient may 
 be injured without experiencing any painful de- 
 gree of heat. Injurious effects will be exper- 
 ienced, in dizziness, faintness, nausea and relax- 
 ation of the whole muscular system. The 
 rationale of this subject, in its relation to vital 
 loss, is exceedingly simple. When the surface of 
 the body is exposed to heat many degrees above 
 the temperature of the blood, the vessels of the 
 skin soon become congested, engorged; and so 
 long as the application of heat continues conges- 
 tion will increase. Ultimately the vessels become 
 so overstretched and relaxed that their vital prop- 
 erty of contractibility is, to a degree, lost, and 
 they remain permanently congested, with corre- 
 sponding loss of function. The idea that extreme 
 heat is in any sense "vitalizing" is ridiculous. 
 The experience of every person who labors dur- 
 ing the heated term and the condition of every 
 person who suffers from sunstroke ought to teach 
 a different lesson. 
 
 Hot water is also extremely valuable for 
 enemas, stimulating the activity of the bowels 
 and having a beneficial effect upon the surround- 
 ing organs and tissues. Heat applied in this way 
 has been found extremely helpful in various 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 female complaints, and, in addition, a certain per- 
 centage of the water is absorbed into the blood, 
 thus .increasing its fluidity and that of the 
 excretions. There is also, of course, the direct 
 action of the water on the bowel-contents. The 
 water also acts as a healthy nerve-tonic, and has 
 a vitalizing effect upon all the organs of the body 
 in the immediate neighborhood. 
 
 Hot water can frequently be tolerated in 
 stomach disorders where cold water is rejected. 
 Being nearer the temperature of the blood, it is 
 more readily absorbed, and its action upon the 
 system is more immediate than is that of cold 
 water. In those conditions where the stomach is 
 extremely weak and cannot react readily, hot 
 water is frequently advisable, since the stomach 
 is doubtless subject to the same reactionary law 
 as the skin — that is — it cannot react promptly to 
 cold water, hot water had better be used instead. 
 In old age, as the vital powers are lowered, the 
 reaction to cold is frequently less powerful than 
 in youth, so that the more liberal application of 
 hot water, internally and externally, is probably 
 advisable. At the same time, the eoocessive use 
 of hot drinks may tend to devitalize the stomach 
 and internal organs in much the same way that 
 the activity of the skin will become lessened in 
 the absence of the stimulating properties of cold 
 air or water. In all such conditions the patient 
 should study himself, and as the result of experi- 
 ment, ascertain what temperature is best suited 
 to his own needs, both in the matter of water- 
 
 18 
 
HOT WATER 
 
 drinking and in that of external application. As 
 Cornaro said, ''No man can be as good a phy- 
 sician to another as he can to himself." Each 
 individual should study the idiosyncrasies of his 
 own organism with the same care he would be- 
 stow upon any other piece of delicate mechanism 
 requiring adjustment and management. 
 
 Inasmuch, however, as heat, supplied by hot 
 water, tends to stimulate the internal organs and 
 supply warmth to the body, it is of great use in 
 advanced age, where the fires of the system burn 
 low, and the body does not so easily maintain the 
 same degree of heat that it formerly did. In- 
 stead of trying to maintain the heat of the body 
 by an excess of food, and particularly fatty foods, 
 therefore, it would be far better to take less of 
 these and supply the body with heat, by means 
 of the more natural method of drinking hot 
 water, or taking hot enemas, hot baths, hot 
 water applications, etc. 
 
 When we take into account, also, the fact that 
 hot water is a great eliminator of poisons, and 
 soothes and invigorates the various internal or- 
 gans, we can readily see the advantages to be 
 derived from its use by those of advancing years. 
 
 19 
 
LESSON xxvm 
 
 Cold Water at Three or Four Score 
 
 WE have just seen some of the beneficial ef- 
 fects of hot water, when properly used; 
 now let us see when cold water is advisable, and 
 what are the benefits to be obtained from its use. 
 
 In the last chapter it was stated that "heat 
 facilitates, while cold stimulates, function." This 
 gives us a very good clue to the primary proper- 
 ties of cold water in any form — it is a tonic and 
 stimulant. It tones up and invigorates the parts 
 to which it is applied, increases the circulation 
 and produces a healthful reaction throughout the 
 system. 
 
 Cold water bathing is a thing which can be 
 easily overdone, however, particularly by one 
 in feeble health. A certain amount of vitality 
 is needed to react properly ; and when this vital- 
 ity is low, as it often is in old age, the reaction 
 does not follow as it should, and then the effect 
 of cold water may be as harmful as it is beneficial 
 under other circumstances. So it is obvious that 
 this question is one which requires careful con- 
 sideration. 
 
 Some old men are able to take "dips" in the 
 ocean even during very cold weather, but this 
 is certainly inadvisable, save for one who has 
 gradually toughened himself until he can stand 
 
 20 
 
COLD WATER 
 
 it. There is no period of life when such harden- 
 ing methods cannot be undertaken to advantage, 
 only they must be undertaken gradually and 
 carefully. 
 
 It is best to begin cold baths in the summer 
 time, if one is not accustomed to them. The 
 water should not be ice cold, but thoroughly 
 cool, to insure a reaction. If the water is only 
 tepid, no good result will follow, and the skin 
 will be left feeling cold and chilly. A f ewjninutes' 
 exercise might precede the bath, so as to stimu- 
 late the circulation. If the feet and hands are 
 cold, the bath should not be taken until they are 
 warm. A few deep-breathing exercises are also 
 helpful, just before getting into the cold water. 
 It is very important that the skin should be fairly 
 warm before entering the cold water. If the sur- 
 face of the body be chilled, the dip had best be 
 ommitted that day; and an air bath, accompan- 
 ied by a brisk rub-down with a dry towel, or 
 brushes, and a few exercises, be substituted for it. 
 
 Anyone suffering from an exceptionally weak 
 heart must be extremely careful as to bathing 
 in cold water; and the same is true for anyone 
 suffering from kidney or circulatory trouble of 
 any kind. Cold is a powerful stimulant, and in 
 such cases must be employed with care. 
 
 A good way to take a cold bath is as follows : 
 
 Standing by the side of the bath, first dash 
 the water over the face and neck. Then, leaning 
 over still further, and supporting your weight 
 by one hand, dash the water against the chest, 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 over the heart, with the other hand. This will 
 take away the first shock to the heart and mini- 
 mize the effect of the water later. Then jump 
 into the water, immersing the body up to the 
 waist. Finally, slide right down under the water, 
 so that only the head remains out. It is well to 
 move about constantly, and rub the surface of 
 the body while in the water. At first, you should 
 only remain in the water a few seconds — ^just in 
 and out again. Later, you can remain in half 
 a minute or longer, regulating the length of the 
 stay by your own feelings. In cold weather it 
 should be just in, and out again. 
 
 Swimming, of course, is the ideal method of 
 taking cold water dips, when this is possible. 
 This adds the benefits of the exercise to that of 
 the stimulus from the water. If this is in salt 
 water, the tonic effects are still greater. 
 
 The drinking of cold water is beneficial at all 
 times when the water can be tolerated by the 
 stomach with ease, and a healthful reaction is 
 produced. Water drunk in this way should never 
 be ice cold, only thoroughly cool. Small cold- 
 water enemas are also useful, in certain con- 
 ditions. 
 
 In all feverish states, cold water is especially 
 helpful. It stands to reason that if water enters 
 the body at a temperature, of say 60'' F., and 
 leaves it at the temperature of the body, 98.6' 
 F., it has been raised, in its passage through the 
 body, 38.6° F. This amount of heat it has, of 
 course, abstracted from the body. In all such 
 
 22 
 
COLD WATER 
 
 conditions, quantities of cold water should be 
 taken; and a plentiful supply of cold water, at 
 such times, is one of the prime essentials for a 
 rapid recovery. 
 
 General or local applications of cold water 
 are frequently useful, in diseased conditions. 
 Wet-sheet packs, douches, applications, etc., ap- 
 plied over the proper area, have been found ex- 
 tremely beneficial. Cold sitz baths, by relieving 
 the congested inner organs, are also helpful. For 
 all such methods of treatment, however, the 
 reader is referred to the works of Trail, etc., or 
 to Macf addends Encyclopedia of Physical Cul- 
 ture, where full details will be found. 
 
 As to the quality of the water, but one rule 
 applies — viz,, the purer the, better. Filtered and 
 boiled water is best ; or properly distilled water. 
 The drinking of a glass of water the first thing 
 on arising in the morning, and another the last 
 thing at night should be made a habit. Other- 
 wise, the quantity of water taken during the day 
 may be gauged according to craving. It is always 
 better to drink a little too much than too little 
 water, however. When we remember that the 
 body is mostly fluid — "solids in solution" — and 
 that there are many quarts of blood, lymph and 
 other fluids in the system, the importance of 
 water can be readily seen. Dr. Trail, in fact, de- 
 fined death as "that condition in which the 'solids 
 of the body become so disproportioned to the 
 fluids that the activities of life can no longer 
 icontinue." All plants die if they are deprived of 
 
 23 
 
MAKING OLD BODIES YOUNG 
 
 water; and man can live many times as long in 
 the absence of all food as he can if deprived of 
 water. In our steam-heated apartments the body- 
 tends to become "dried out" very quickly. The 
 importance of keeping the body well supplied 
 with water is thus apparent — especially when we 
 bear in mind the fact that water is the great 
 cleansing agent of the body, impurities of all 
 kinds being washed out by it. Drink plentifully 
 of water, therefore; accustom yourself to drink 
 more than you have been drinking, if this is less 
 than four glasses a day. Keep the body young 
 by plentiful water-drinking! 
 
 24 
 
LESSON XXIX 
 How to Dress 
 
 OUR clothing is an important factor all thru 
 our lives; and this is as true in advanced 
 age as at any other time in life. In all animals 
 the skin is a natural protective covering, adapted 
 in various ways to the vicissitudes of the weather. 
 Fur-bearing animals grow a thicker crop of fur 
 in winter than in summer. The hair of other 
 animals — such as the horse — grows longer dur- 
 ing the winter months. But with man this hairy 
 covering is practically gone, and his skin, thru 
 generations of inactivity and over-clothing, has 
 ceased, to a great degree, to respond to the 
 changes of the external temperature. It is be- 
 cause of this fact that the clothing must be 
 heavier in winter than in summer, and that we 
 heat our houses to the extent that we do, thereby 
 still further decreasing the healthful activity of 
 the skin. 
 
 There is a self-regulating mechanism, however, 
 which adjusts the activity of the skin to the ex- 
 ternal temperature. Thus, if the weather be very 
 cold, the skin becomes tense; we "resist" the cold 
 to the extent, in very cold weather, of feeling a 
 muscular rigidity all over the body. This reac- 
 tion serves a useful purpose. It prevents too 
 great a quantity of blood from reaching the sur- 
 
 25 
 
MAKING OLD BODIES YOUNG 
 
 face of the body, where, meeting the colder outer 
 temperature, it would become rapidly cooled. 
 Thus the chilling of the body is prevented. Alco- 
 hol tends to flush the skin with an excess of blood, 
 and produce a local feeling of warmth for the 
 time being; but, by so doing, it eventually cools 
 the body still more, since the blood brought to 
 the surface, where it meets the cold, outer air, is 
 thereby chilled. It is, therefore, quite an er- 
 roneous belief that alcohol, in any form, tends to 
 warm the body ; it cools it. This is so well known 
 to arctic explorers that, on very cold days, the 
 men are prohibited from drinking anything alco- 
 holic so long as they remain out of doors. For 
 similar reasons, the old person, no matter how 
 cold h^ may feel, should not resort to any form 
 of alcoholic stimulant, under the impression that 
 it will permanently warm him. He may exper- 
 ience a feeling of warmth, for the time being; 
 but this is purely temporary, and will be followed 
 invariably by a reaction in which the body will be 
 colder than before. 
 
 The skin can be toughened, however, to a con- 
 siderable extent, by usage, and by the tonic ef- 
 fects of cold water and cold air upon its surface, 
 to withstand low temperatures. There is a story 
 of a fur-clad traveller, riding thru a snow-cover- 
 ed country, in the Great Northwest, looking with 
 astonishment at a semi-nude Indian who came 
 out to greet him. The traveller asked the Indian 
 if he were not cold, thus scantily clad. The Indian 
 thought a moment, then replied: 
 
 26 
 
HOW TO DRESS 
 
 **White man's face uncovered; no cold?'* 
 
 "No," replied the traveller, *'but that is hard- 
 ened ; it is used to it." 
 
 "Uh," replied the native, "Indian all face!" 
 
 Thus we see the beneficial effect of stimulating 
 and invigorating the skin, and accustoming it to 
 withstand temperatures of all sorts, early in life. 
 
 At the same time, it is inadvisable to under- 
 clothe the body, in very cold weather, particular- 
 ly if not used to it. For the aged, especially when 
 the natural heat is low, this is inadvisable. Keep- 
 ing the surface of the body fairly warm enables 
 it to employ its vital activities for purposes other 
 than that of replacing the heat which is radiated 
 from the skin when it is not properly protected, 
 or the surrounding atmosphere is unduly low. 
 
 If the body has been accustomed to cold air, 
 cold water, etc., during its early years, the old 
 person can withstand low temperatures well ; but 
 if the body has never been subjected to this 
 toughening process, the old person must be ver}'' 
 careful about leaving off heavy clothing. After 
 his skin has been toughened by sun and air baths, 
 and by the various health- and vitality-building 
 methods suggested in this book, he may be able 
 to do so ; but to leave it off without such prepar- 
 ation would be to inhibit at once the normal ac- 
 tivity of the skin, with the result that it would 
 cease to function properly. 
 
 All changes of clothing" should be made very 
 carefully and very gradually, therefore, thinner 
 garments being adopted only after thinner cloth- 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 ing is craved because of the activity of the skin 
 and the general improvement in the health. 
 
 At the same time, impervious garments are as 
 unwholesome for the old man or woman as they 
 are for the young of either sex. The skin cannot 
 function properly if the pores are clogged, the 
 skin inactive and anaemic, and the tissues flabby. 
 Nerves and blood-vessels need air, and greater 
 ventilation for the surface of the skin than our 
 present clothing habits provide is essential. 
 Woolen clothing readily absorbs the moisture 
 from the body, but also retains it ; and the result 
 of this is that, after the garments are once damp, 
 there is a constant layer of damp clothing next 
 to the skin. This is impervious to air ; and, if the 
 weather turns suddenly chilly, it tends to cool 
 off the body unduly and cause discomfort. 
 
 Silk and linen make the best undergarments, 
 and are usually to be recommended. They are 
 warm, and at the same time permit the access of 
 a certain amount of air to the surface of the body. 
 This promotes the activity of the skin, and it 
 must be remembered, that so long as the skin is 
 fairly active, it will not feel cold, or become 
 chilled. 
 
 Needless to say, all tight and restrictive cloth- 
 ing should be discarded by those of advanced 
 years, as it tends to impede the circulation. This 
 is naturally less powerful in the later years of 
 life than in youth, and in consequence stagna- 
 tion and anemia are more likely to be produced 
 in the parts below the tight clothing. Garters, 
 
 28 
 
MAKING OLD BODIES YOUNG 
 
 tight belts, tight collars and corsets all fall under 
 this ban. In man, tight hats also shut off the air- 
 supply and circulation to the scalp, inducing pre- 
 mature baldness. In short, the clothing should 
 be as loose and as comfortable as possible; and 
 should be as light as is consistent with warmth 
 and the general comfort of the body. 
 
 As you advance in years, you should endeavor 
 to keep as young-looking as possible in your 
 dress. There is no reason why old people should 
 dress like "frumps," or cease to be well dressed. 
 "There are no more old people," it has been said. 
 Clothes have an undoubted psychological effect 
 upon the mind and body. At a masquerade party, 
 each character unconsciously begins to act out 
 the part his clothes signify. The clown will play 
 the fool; the courtier will become unusually 
 dignified ; the troubadour will become romantic, 
 etc. In much the same way, we all unconsciously 
 "live up to our clothes." If you dress in a fairly 
 youngf style, therefore, you will begin to feel 
 young; and this applies to men no less than to 
 women of advanced years. 
 
 Light clothes undoubtedly have a more cheer- 
 ing and happy effect than dark ones. Black is 
 always associated with sorrow and the more 
 sombre moods. White, and the lighter colors, 
 on the contrary, tend to cheer one up, and make 
 one feel bright and cheerful. It was doubtless 
 because of this' fact that Mark Twain adopted a 
 white suit during the last years of his life. He 
 found it cheered him up. The "man-in-white" 
 
 22 
 
HOW TO DRESS 
 
 who may be seen walking about the streets of 
 New York City is constantly writing articles on 
 optimism. And it must always be remembered 
 that the mental condition reacts very markedly 
 upon the body, influencing the digestion, circula- 
 tion, secretions, etc., as recent experiments by 
 Dr. Cannon have shown. For further material 
 along these interesting lines, the reader is re- 
 ferred to the chapter on Mental Influences. 
 
 White or very light clothing, moreover, is 
 penetrated by certain rays of the sun. Black 
 clothing admits other rays. In the tropics, it has 
 been found advisable to wear white clothing on 
 the outside, and black clothing beneath — thus 
 shutting off both long and short rays. In our 
 milder climates, however, this is not essential, 
 and simple light clothing is the best in summer- 
 time. It is a mistake, however, to suppose that 
 black or dark clothng must be worn, on this ac- 
 count, all winter. Light clothing is good at all 
 times, and there is no reason why men should not 
 use the lighter shades in winter as well as women. 
 The latter wear colors all the year round, and 
 those men who are not afraid of convention* 
 would find this a good practice also. Do not live 
 your life according to your environment; make 
 your environment conform to you ! In this ques- 
 tion of clothing, it would be well for humanity 
 to remember more than it does now a saying of 
 an ancient occult school, propounded by its 
 master: "Do what thou wilt shall be the whole 
 of the Law!" 
 
 30 
 
Making Old 
 Bodies IfbuNG 
 
 Qhirty Eiqkt Cessans 
 in Buildinq Vitahtij 
 and Neroewrce and in 
 thec4rt ofPostponinq 
 Old c4ae ^ .^ ^^/ 
 
 Cessons 
 
 30, 31 
 and 32 
 
 Beinair Macfadden 
 
Part Six 
 
 Basic Principles of Longevity 
 
 Comprising Lessons Thirty to Thirty-Eight 
 
 XXX. 
 
 What Is Age? 
 
 XXXI. 
 
 A Man Is As Old As His Arteries 
 
 
 Why? 
 
 XXXll. 
 
 The Ductless Glands in Relation to 
 
 
 Age. 
 
 XXX 111. 
 
 Sex and Age. 
 
 XXXI V. 
 
 Old Age and Marriage. 
 
 XXXV. 
 
 On the Senses in Old Age. 
 
 XXXVI? 
 
 Why Thinking Keeps You Young. 
 
 XXXV li. 
 
 A Man Is As Old As He Feels. 
 
 xxxvni. 
 
 People Who Remain Young. 
 
 ©CI.A570003 
 
 -1^ I 
 

 LESSON XXX 
 What Is Age?— Youth? 
 
 ALL living organisms pass through a certain 
 period of growth, maturity, and decline; 
 they become old, and at one time or another 
 die from simple, natural causes — if they have 
 not died from disease or accident before. Natural 
 death is, nowadays, rare ; Metchnikoff and others 
 have pointed out that it is but infrequently ob- 
 served. Yet there is no known reason why man 
 should not reach the full term of years allotted 
 to him, just as animals do; and it is solely due 
 to our habits of life that we die prematurely, and 
 decline in our powers before our allotted time. 
 There can be no doubt that the average length 
 of life of the human race should be far greater 
 than it is now. The lower animals live about five 
 times as long as it takes them to mature; the 
 same rule should hold good for man also. He 
 matures at about twenty, let us say. Therefore he 
 should live to be a hundred, and that without 
 growing decrepit, or without* being regarded as 
 exceptionally old or long-lived ! That should be 
 his normal age limit. But instead of this, what 
 do we find ? That the average duration of human 
 life is a fraction over forty-five years ; and more 
 than that, that these forty-five years are filled 
 with grievous diseases and illnesses of all sorts, 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 instead of with health and happiness ! Something 
 is assuredly wrong somewhere. There must be a 
 reason for this. What is the reason? 
 
 The human body, as a machine, seems fit to run 
 a century, at least. If it breaks down sooner 
 than this, it is due to some factor, or factors, 
 which have interfered with its natural function- 
 ing. If health were maintained, that is, life would 
 continue for a hundred years, and so long as dis- 
 ease is prevented, the health should be good. We 
 seem, therefore, driven to believe that disease 
 is that which wrecks and prematurely destroys 
 the body; and that, if disease were prevented, 
 the body would go on living for a very long time. 
 The prevention of old age and premature death, 
 therefore, narrows itself down to a question of 
 the prevention of disease; and this question 
 forms the subject-matter of this book. 
 
 It must not be thought, however, that by "dis- 
 ease" we mean acute disease, which causes im- 
 mediate death. Any deviation from perfect health 
 is a diseased condition, in one sense; and such 
 conditions may run on in the system for years, 
 without outward manifestation, and without 
 being known to the patient, who may even think 
 himself in good health. 
 
 Improper functioning of the organs, particu- 
 larly of the excretory oragns, may start a train of 
 influences, which, all unknown and unsuspected 
 by the patient, gradually undermine his health, 
 until, years later, there comes a break-down from 
 a complication of disorders, the origins of which 
 
 4 
 
WHAT IS AGE? 
 
 are hidden in the shadowy past. We must learn 
 to eradicate these conditions, whether discovered 
 or not; and this can be done by following the 
 course of life outlined in this course. Thus life 
 may be greatly prolonged, and health and happi- 
 ness insured. 
 
 There can be no doubt that the greatest factor 
 in the production of disease is the food factor. 
 "We dig our graves with our teeth," it has been 
 said. Also, "If you do not put trouble into the 
 body, you will get none out of the body." Nor- 
 mally, we introduce nothing into the body except 
 air, food and drink. That pure air is essential 
 goes without saying, and its importance is now 
 so well-known that it seems superfluous to do 
 more than call attention to the matter. Night 
 air is the only air there is at night ; and damp air 
 is no more injurious than air which is not damp 
 — since every particle of air which enters the 
 lungs has been dampened by Nature before it 
 reaches them. Fresh air should be admitted at 
 all times of the day and night, and "the more 
 the better." 
 
 As to drink, pure water is the greatest of all 
 drinks, and there is one simple rule to be follow- 
 ed in this connection, "The purer the better." 
 Other drinks are merely a mixture of water and 
 other ingredients ; and the other ingredients are, 
 as a rule, the injurious factors. Broadly speak- 
 iny, however, drinks form part of the food prob- 
 lem, since they are liquid foods. 
 
 It is the food, therefore, which is the more im- 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 portant factor. An excess of food, or food of 
 an injurious character, destroys life more rapidly 
 than anything else; it is that which generates 
 poisons within the system ; and these poisons, in 
 turn, are the chief causes of disease, and. of pre- 
 mature old age and death. This subject has been 
 taken up in detail in the chapters on diet. 
 
 Natural death should be natural, and neither 
 violent nor premature. Metchnikoff held that, 
 if death be due to old age, it will be sought 
 for and anxiously awaited (instead of being 
 dreaded and feared), just as we long for the 
 night's sleep after a day of hard and trying work. 
 It is probable that this is the case. The dread of 
 death which is so universal merely shows us that, 
 in practically all cases, death has been premature ; 
 it has come before it was wanted, before its ap- 
 pointed time. There is every reason to believe, 
 and every analogy points to the conclusion, that 
 death should be welcomed, as sleep is welcomed 
 by those fatigued. Metchnikoff produced some 
 cases in support of his contention; and he was 
 doubtless right. 
 
 Old age is almost invariably regarded as a 
 period of decreptitude and mental imbecility. 
 And although this is, as a matter of fact, the 
 all-but-invariable rule, there is no reason why 
 this should be the case. Hardly any of the wild 
 animals show signs of decreptitude in a similar 
 manner, and only some of the domestic animals 
 do. The rule would seem to be that the nearer we 
 live to Nature, the longer is death postponed, 
 
 6 
 
WHAT IS AGE? 
 
 and the more painless it is. Those living as the 
 majority do, indulging in rich foods, dissipations 
 of all .sorts and what are generally known as 
 "the good things of this world," do degenerate 
 prematurely and lose their mental and moral 
 fibre, no less than their physical power. Decay 
 is the rule ; uselessness is the general condition of 
 the aged among most civilized peoples and even 
 among some that are not civilized. 
 
 As to the causes of old age there has been 
 much theorizing, but it is now well known that 
 a process of hardening and ossification is an im- 
 portant factor in the production of the condition, 
 and this in turn is the result of the accumulation 
 of lime and other earthy salts in the system. 
 
 The most marked characteristic of old age is 
 the substitution of a fibrinous, gelatinous and 
 earthy substance for the living tissues of youth, 
 the earthy matter being chiefly composed of 
 phosphate and carbonate of lime, with small 
 quantities of sulphate of lime, magnesia and 
 traces of other salts. In the bones this change is 
 most noticeable. The amount of animal matter 
 in the bones, particularly in the long bones and 
 the bones of the head decreases, with age, while 
 the amount of mineral matter increases. 
 
 As age advances the muscles diminish in bulk 
 and become paler in color, less contractile and 
 less responsive to stimuli. The brain increases 
 in size up to about fifty years of age, and after- 
 ward, there is a gradual and slow diminution in 
 weight, about one ounce in every ten years. 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 The convolutions in the brain also become less 
 distinct and prominent. 
 
 The dwra mater, the external covering of the 
 brain, becomes thickened and hardened, and is 
 often found apparently collapsed or corrugated. 
 Ossific deposits on the arachnoid, or middle mem- 
 brane, are very common. This membrane* is 
 sometimes found also to have an abnormal dry- 
 ness. The arteries supplying the brain become 
 thickened and lessened in calibre in old age. The 
 supply of blood thus becomes less and less, lead- 
 ing to mental deterioration in the very aged. 
 
 This gradual degeneration of the arteries, not 
 only in the brain but throughout the body, is 
 perhaps one of the most important of all the 
 changes that take place in old age, and has given 
 rise to the saying that "a man is as old as his 
 arteries." The capillaries also become choked 
 with earthy matter. As these changes take place 
 in the arteries, greater pressure is thrown upon 
 the veins. These accordingly dilate, their coats 
 becomming thinner. They may also become tor- 
 tuous and varicose. 
 
 The gradual process of hardening going on 
 throughout the system gives rise to various af- 
 fections of the heart, manifesting themselves by 
 a variety of symptoms. The lungs gradually lose 
 their elasticity and the air-cells and bronchi be- 
 come dilated — hence the emphysema and chronic 
 bronchitis so often seen in the aged. 
 
 The salivary glands become hardened, and de- 
 crease in bulk, and owing partly to this cause and 
 
 8 
 
WHAT IS AGE? 
 
 partly to the decay of the nervous system, the 
 saliva may be secreted either in large quantities, 
 so that "dribbling" takes place, or in quantities 
 so small that the mouth is hardly moistened. 
 
 In the stomach the gastric juice is secreted in 
 a diluted form, deficient in pepsin, while the 
 muscular v^alls of the organ gradually lose their 
 wonted contractibility. The peristaltic motion 
 also becomes weak, and all the processes of diges- 
 tion decline in efficiency. Alterations in the bile, 
 secreted by the liver, and in the fluid secretions 
 of the pancreas, may result in the less thorough 
 emulsification .and absorption of fat. In the in- 
 testines the small vessels which supply the folli- 
 cles and various glands become hardened, or 
 even clogged up. The walls of the intestines be- 
 come opaque and lose their contractibility, while 
 the minute tubes that drain off the digested food 
 undergo the same gradual alteration. From all 
 of which it appears how important it is that all 
 food should be restricted in quantity and simpli- 
 fied in quality in old age. 
 
 Almost all the viscera, and particularly those 
 glands and organs connected with the sexual ap- 
 paratus, show signs of old age. The walls and 
 structures become harder in texture, and less 
 pliable. 
 
 In the eye, in old age, there is a diminished 
 secretion of the aqueous fluid in the anterior 
 chamber, the cornea becomes less prominent, the 
 pupil more dilated, from lessened nervous sensi- 
 bility. The retina often is found thickened, alter- 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 ■ 
 
 ed in color, tough and even ossified. The lens 
 becomes flattened on both surfaces, and assumes 
 a yellowish or amber tinge. It loses its transpar- 
 ency, and gradually increases in toughness and 
 in specific gravity. Cataract is rarely found in 
 the young, but frequently in the aged. The abil- 
 ity to see small objects at the near point is usual- 
 ly lost. 
 
 The ear is subject to the same gradual pro- 
 cesses of ossification. The cartilages of the ex- 
 terna? ear become hardened, or even ossified ; the 
 secretion of ear-wax becomes less and altered in 
 quality. The membrana tympani becomes thick- 
 ened and hardened. The ligaments connecting 
 the ossicles, the chain of little bones traversing 
 the middle ear, become hardened and their plia- 
 bility is lessened; thus vibrations, which are al- 
 ready imperfect, owing to the hardening of the 
 membrana tympani, are improperly transmitted 
 across the cavity of the tympanum, by means of 
 the internal ear, the structures and fluids of which 
 have undergone the same processes of consolida- 
 tion, to the auditory nerve, the sensibility of 
 which decreases with the senile changes of the 
 brain. Hence the impaired hearing so often ob- 
 served in aged persons. 
 
 The whole membrane covering the tongue be- 
 comes thickened and hardened and dry, while 
 the blood-vessels supplying the papillae are de- 
 creased in size. Hence, the sense of taste is di- 
 minished. 
 
 The sense of smell is also lessened, owing to 
 
 10 
 
WHAT IS AGE? 
 
 the hardening of the membranes and cartilages 
 of the nose, while the fibres of the olfactory 
 nerves lose their susceptibility. 
 
 The sense of touch, throughout the body, is 
 greatly diminished for several reasons. The 
 sensibility of the nerves is lowered. The epider- 
 mis becomes thickened, dry and less sensitive. 
 The capillaries supplying the pipillae are lessened 
 in caliber and the action of the sebaceous glands 
 is also diminished. 
 
 As is well known, the teeth are almost invaria- 
 bly lost before age is far advanced — this being 
 due partly to external causes and partly to the 
 lessening and lowered quality of the blood sup- 
 ply upon which the nutrition of the teeth de- 
 pends. 
 
 The hair is generally lost, and usually becomes 
 white. The cause of this loss of color for a 
 long time puzzled physiologists ; but it has now 
 been pretty conclusively shown that it is due to 
 the action of the phagocytes, the white corpuscles 
 of the blood, which devour the coloring matter. 
 
 The stock of vitality is decreased ; but whether 
 this is due to the state of the blood, or the state 
 of the blood due to the lowering of the vitality, 
 is a question which it is difficult to settle. 
 
 While the causes of these changes, which are 
 doubtless complex, are little understood, the fact 
 that the accumulation of earthy matter is such an 
 important factor in bringing them about gives us 
 a practical basis for action. These substances 
 are introduced into our bodies in food and drink, 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 and the degenerative changes of old age may, to a 
 great extent, be warded off by keeping them out. 
 The foods which contain the least percentage of 
 them have been found to be fruits, and a liberal 
 use of fruits in the diet will, therefore, promote 
 the prolongation of youth. This topic is dealt 
 with more fully, however, in the lesson devoted 
 to diet. 
 
 We know, too, that these changes are only re- 
 latively a matter of years. They take place when 
 the vitality of the body is lowered and not when 
 it is maintained at a high level. It is, therefore, 
 plain that the symptoms of old age may be large- 
 ly postponed by maintaining the highest possible 
 degree of health, and it is known that when this 
 is done, many of them never appear, to the 
 extent outlined above. It thus becomes our duty 
 to inquire how this state of perfect health may 
 be preserved, that we may grow old gracefully, 
 and, like Cornaro, find in our declining years 
 "the most beautiful period of life." 
 
 12 
 
LESSON XXXI 
 '*A Man Is As Old As His Arteries"— Why? 
 
 HARDENING of the arteries — Arterioscle- 
 rosis — is now known to be one of the great 
 menaces of old age. This condition is, to a large 
 extent, the cause of premature old age, and is 
 also a direct cause of premature death, in an in- 
 creasingly large number of cases. In fact, recent 
 statistics have shown us that, while the number 
 of deaths from tuberculosis is constantly dimin- 
 ishing, the number of deaths from circulatory 
 troubles of all kinds is constantly increasing. 
 
 How to prevent the hardening of the arteries, 
 therefore, becomes a very important question for 
 the man or woman approaching old age. What 
 means should be employed to keep them soft and 
 pliable, instead of becoming brittle? 
 
 For many years it was thought that the' con- 
 traction of the heart was the sole cause of the 
 pulsation felt in the arteries ; but we now know 
 that the blood-vessels themselves have a good 
 deal to do with the circulation, owing to their 
 elasticity. They contract and expand with the 
 pulsations, and can become almost empty of 
 blood by their own muscular action, or, on the 
 contrary, engorged with it. If the feet be held 
 in the air, they become almost emptied of blood. 
 This must go somewhere; it fills the large ves- 
 sels in the body, and, to a certain extent, the head 
 also. Hence the importance of having the walls 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 of these vessels elastic, so that they can stretcK 
 readily, when occasion demands, to meet this 
 extra pressure. If they do not do so, they are 
 liable to be ruptured; and then we have internal 
 hemorrhage, or apoplexy, if it occurs in the brain. 
 
 All parts of the body depend upon the blood 
 supply. It has been said: "There is only one dis- 
 ease — impure blood!" While this is an exag- 
 geration, it is safe to say that this simple defi- 
 nition covers nine-tenths of existing diseases. 
 
 If the blood supply be shut off from any part, 
 even for a few minutes, that part begins to die. 
 We know how useless an arm feels when the cir- 
 culation has been cut off, during sleep, by lying 
 upon it. We often have to take the other hand 
 to move it. This shows us that the strength of 
 the arm depends upon the blood supply; for in 
 this instance the muscles, nerves and tissues are 
 perfectly sound; yet we have no control over 
 them, in the absence of the blood. This has given 
 rise to the saying: "The Blood is the Life!" 
 
 The brain, above all other organs, depends 
 upon the blood supply for its healthy functioning 
 and activity. It has been shown that, during 
 sleep, the supply of blood to the brain is material- 
 ly lessened. This was proved by some delicate 
 experiments performed by Professor Mosso, of 
 Turin, Italy. He placed the subject on a board, 
 so adjusted that the slightest change in the dis- 
 tribution of the weight upon it would cause it 
 to tilt. When the subject fell asleep, the board 
 tilted towards the feet ; and when he woke up and 
 
 14 
 
AS OLD AS HIS ARTERIES 
 
 began to think it tilted towards the head — show- 
 ing that the blood was drawn to that part by the 
 activity of the brain. The activities of conscious- 
 ness require a plentiful blood supply ; and if the 
 brain be suddenly deprived of blood, conscious- 
 ness is at once lost — as it is in fainting. 
 
 The more we use our brains, the more we think, 
 the greater supply of blood we use in the head, 
 and therefore the arteries and veins in the brain, 
 and those leading to and supplying the brain, are 
 materially increased in size as the result of brain 
 activity. Thus we see the importance of learn- 
 ing to use the brain early in life. We cannot be- 
 come brain workers ov.ernight, any more than a 
 nation can raise a million trained soldiers over- 
 night! It takes time to build up the necessary 
 mechanism, and it can only be done by constant 
 thinking, early in life. 
 
 Here we see the importance of beginning 
 young to develop the minds of children. While 
 the physiological habits of the body are being 
 formed then is the time to lay the necessary 
 "pipage" to the brain. We can lay it later on 
 in life, but it is much harder work. We should 
 start young; 
 
 Statistics show us that the brain worker, other 
 things being equal, lives longer than the body 
 worker. This may be due in part to the fact that 
 the man who is able to devote his time to brain 
 work is as a rule better situated financially than 
 the man who works with his hands only. On the 
 other hand, the body worker usually has more 
 
 15 
 
MAKING OLD BODIES YOUNG 
 
 exercise, more outdoor air, less care and worry, 
 and should, we should imagine, live longer. But 
 he has neglected his brain! And after all, the 
 brain is the important factor in life. A man's 
 body, the work he can do from his neck down, 
 is worth about two dollars and a half a day. 
 From his neck up, his work may be worth any- 
 thing — a million a year ! It all depends on what 
 he does with his brain. Yet the brain cannot 
 work unless the blood supply be pure and whole- 
 some, and plentiful. 
 
 But not too much blood! Nature has taken 
 due care that the delicate tissue of the brain shall 
 not become engorged with blood. It is now 
 thought that the pineal gland has an influence 
 upon the blood supply in the brain, and there is 
 this other curious fact, very little known, even to 
 physicians: that, whereas all over the body, the 
 pulsation is synchronous with, or corresponds to, 
 the rate of the heart beat — this extending even 
 to the membranes covering the brain ; the rate of 
 pulsation within the brain itself corresponds, not 
 with the heart, but with the respiration — that is, 
 twelve or fourteen a minute ! This seems to show 
 us that Nature did not intend us to supply too 
 much blood, often heavily laden with malassim- 
 ilated food material, to that delicate thinking and 
 feeling organ, lest it should be destroyed or in- 
 jured. And we know now that brain-cells are 
 actually destroyed, beyond all repair, by an ex- 
 cess of acidity in the blood, which, as we have 
 seen, is due chiefly to faulty diet. 
 
 16 
 
AS OLD AS HIS ARTERIES 
 
 The veins are naturally elastic ; this we can see 
 in the backs of the hands, especially in the eve- 
 ning, when th-ey are more prominent than in the 
 morning. They are not subject to the great pres- 
 sure sustained by the arteries, because the capil- 
 liaries — the tiny blood-vessels everywhere — re- 
 duce this pressure, by overcoming the pulsation ; 
 hence there is no pulse in the veins. The arteries, 
 however, are subject 'to this pressure; every 
 throb of the heart forces the blood against their 
 elastic walls with reneWed force, and if they do 
 not respond, they are liable to become ruptured. 
 This danger becomes increasingly greater as age 
 advances; and we must learn to guard against 
 and prevent it. 
 
 The walls of the arteries harden for much the 
 same reason that the bones and tissues all over 
 the body harden, becoming more dense, more 
 ligid and ossified. As the older writers expressed 
 it: "The animal portions become lessened, and 
 the mineral portions increased." The tissues 
 have become hard, dense and brittle, instead of 
 soft and pliable. The result of this is that the 
 heart has to do extra work, in pumping the blood 
 through them; and in consequence we find the 
 heart generally increased in size, in old persons, 
 and the rate of the pulsation faster. 
 
 In more precise language, we may say that 
 the change which takes place in the arterial walls 
 of old people is the substitution for the elastic and 
 muscular tissues of fibrous and calcareous 
 (chalky) matter. Thus the walls become thick- 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 ened, roughened and dilated, and this tends to 
 impaired nutrition in the various tissues, with 
 consequent atrophic, fatty, cancerous, gangren- 
 ous, or. hemorrhagic tendencies. These, of 
 course, are extreme cases, which are very rare. 
 In the majority of cases the changes are not very 
 noticeable. But there is always this tendency, 
 in old age, for the arteries to become hard; and 
 it is this tendency that we must guard against. 
 
 No one who has studied the question thorough- 
 ly and impartially can for a moment doubt that 
 this condiiton is brought about chiefly through 
 errors of diet — the food supply; and that these 
 errors have consisted, for the most part, in eating 
 too many cereals, too much meat, and too little 
 fruit and fresh vegetables. Meat creates an 
 excess of acid in the system which attacks and 
 irritates the walls of the vessels; cereals, and 
 starchyjoods generally, leave a deposit of earthy 
 material, which is considerably added to by an 
 excess of salt in the food and by water contain- 
 ing minerals. We have all noted how the inside 
 of a kettle which has been used for a long period 
 to boil water that is very hard becomes coated 
 with earthy matter. Much the same sort of 
 thing takes place in the body. Mineral matter 
 of any sort tends to induce degeneration; hence 
 we see the need of drinking pure water — ^water 
 which has been freed, so far as possible, from all 
 these mineral impurities. 
 
 Fruits and fresh vegetables, on the contrary — 
 fruits especially — tend to prevent the accumula- 
 
 18 
 
AS OLD AS HIS ARTERIES 
 
 tion of these substances, for the simple reason 
 that they are not contained within them. Fruits 
 and vegetables contain organic or living mineral 
 salts, which are very different from the inorganic 
 or earthy minerals. Investigations conducted 
 among "fruitarians," i. e., those who live almost 
 entirely upon fruits and nuts, have shown us that 
 the arteries do not tend to become hardened even 
 in fairly advanced age, upon such a diet, provided 
 it has been maintained consistently for some 
 time. On the contrary, ^mitsi invariably tend to 
 soften up the arteries, anorejuvenate and render 
 more pliable the tissues throughout the body. 
 Not only do they prevent the accumulation of 
 earthy deposits, but they will actually remove 
 them, to a large extent, when they have begun 
 to form, making the arteries, in a sense, **young" 
 and "new." 
 
 The djj ^kiji g of pure water is another effective 
 method for removing the deposits which cause 
 the aging of the body and the hardening of the 
 artery walls. F astin g, also, by its cleansing ac- 
 tion, is an important factor. Moreover, when 
 fasting, parts of the body may be truly replaced 
 by new tissues, and these new tissues are preg- 
 nant with life and health, as the old ones were 
 old and decrepit. The body is always making 
 itself over; it is striving to renovate itself, and 
 make itself, as it were, young; but the process 
 is hampered by our habits of life and diet which 
 destroy the body faster than we can build it up, 
 breaking it down before its allotted time. 
 
 19 
 
MAKING OLD BODIES YOUNG 
 
 Exercise, too, is extremely beneficial in cases 
 of this character; but here we must be careful, 
 since, if the walls of the arteries are brittle and 
 thin, they are liable to be ruptured by the ex- 
 cessive strain imposed upon them by violent ex- 
 ercise. Any one suffering from arteriosclerosis 
 should take the greatest care, therefore, at the be- 
 ginning of the treatment, and depend primarily 
 upon fasting, water-drinking, fruit-eating and 
 passive exercises of all kinds,^ until the tissues 
 forming the walls of the arteries are renovated 
 and rejuvenated, before attempting any active 
 or strenuous exercises. Later on, something of 
 the kind may be gradually undertaken. 
 
 In serious cases of arteriosclerosis the exclusive^ 
 inilk diet, following a fast, is undoubtedly very 
 valuable. 
 
 It is now believed, too, that the condition of 
 the arteries depends very much upon the con- 
 dition of the thyroidj^[and, which governs the 
 condition of the whole circulatory system ..." 
 
 The practical facts which the old person should 
 keep in mind, therefore, are these: Hardening 
 of the walls of the arteries is one of the surest 
 symptoms of old age, and one of the great causes 
 of premature death. It can be prevented by 
 proper methods of living, adopted early in life ; 
 and, if it has developed to any extent, it can 
 be largely overcome by proper methods of treat- 
 ment, adopted even late in life. Of these methods 
 the most important are: plentiful water-drink- 
 
 20 
 
AS OLD AS HIS ARTERIES 
 
 ing; a bountiful supply of fruit {instead of, and 
 not in addition to, other foods) ; fresh vegetables ; 
 little, if any, meat ; very little, gereal or starchy 
 food. These measures, if followed out, will re- 
 sult in the radical removal of this great curse of 
 old age ; and allow the patient to prolong his life 
 many years ; besides giving a vim and a zest to 
 life which before had been considered impossi- 
 ble. Arteriosclerosis is not necessarily a fatal 
 disease. On the contrary, very few die from it, 
 even when it is fully developed. And it can also 
 be cured- — to the extent, at least, that it no longer 
 troubles the patient — by the simple yet effective 
 means above outlined. 
 
 We do not usually appreciate how much work 
 the heart is actually called upon to perform. It 
 beats more than two billion times, in fifty years 
 of active life, and produces each hour enough 
 power to lift 1,500 pounds three and a half feet 
 high. If you picture to yourself your arm lift- 
 ing an eight-pound dumbbell, seventy times a 
 minute, twenty-four hours a day, without a stop, 
 summer and winter, year after year, you begin 
 to see the gigantic work which the heart per- 
 forms. And it must perform it, if we are to live. 
 If it stops, only for a few seconds, we die! The 
 heart actually does all this, in each one of us, 
 during our lives. 
 
 Arteriosclerosis has been called "the plague of 
 the wealthy" — from which one can readily see 
 that it is closely connected with a condition of 
 the blood and body generally due to an excess of 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 rich food, and the other things which go with 
 comfort and ease. If poverty degenerates the 
 system in some ways, affluence does in others. 
 
 Various diseases affect the heart seriously. 
 Among these we may mention: rheumatism, 
 syphilis, Graves' disease, Addison's disease, etc. 
 
 The effect of the mind — or rather the emotions 
 — upon the blood-vessels is most marked. We 
 see this in blushing, when a mental or emotional 
 state will cause the smaller vessels in the face and 
 neck to fill with blood; and in fainting, when 
 great anemia of the brain is often induced, 
 as the result of a sudden shock of a happy 
 or unhappy nature. To a lesser degree the 
 circulation is subject to such influences all 
 through life. Continual emotional states will 
 stress the walls of the blood-vessels, and actually 
 wear them out more effectually than will any 
 amount of wholesome exercise or recreation. 
 
 Regarding exercise, for those who suffer from 
 weak hearts, there is a system of walking which 
 has been especially devised for those with hearts 
 not seriously "sick," but in need of being 
 strengthened. It consists of taking walks, of 
 gradually increased length, on roads that grad- 
 ually grow steeper. This strengthens the heart, 
 without serious risk of overtaxing it. 
 
 Nervousness and all unpleasant emotions — 
 such as worry, fear, anger, irritation, etc. — ^great- 
 ly aggravate the condition of arteriosclerosis. 
 Constipation has a similar effect. Tobacco and 
 alcohol are two important influences in inducing 
 
 n 
 
AS OLD AS HIS ARTERIES 
 
 this condition and aggravating it when present. 
 The avoidance of any accumulation of , fat is es- 
 sential, and all the hygienic measures previously 
 mentioned are of value both in preventing the 
 condition and in alleviating it once it has super- 
 vened. 
 
LESSON XXXII 
 The Ductless Glands in Relation to Age 
 
 OUR theories of the causation of old age have 
 undergone great changes within the past 
 few years. The scientific study of old age and its 
 problems may be said to be of relatively recent 
 origin, and it is only lately that we have begun 
 to have a really accurate knowledge of the 
 changes which take place in the later years of 
 life and of the causes which produced them. We 
 have already given a number of the conditions 
 surrounding old age; and it remains for us, in 
 this chapter, to discuss one more theory, which 
 is very important, and relatively new. It is the 
 outgrowth of the work of many scientific men 
 and physicians ; but the best exposition is perhaps 
 found in Dr. Arnold Lorand's work. Old Age 
 Deferred, 
 
 According to this theory, old age and pre- 
 mature death depend, not upon the condition or 
 age of the arteries, but upon the condition of 
 the ductless glands in the body. All vital phe- 
 nomena. Dr. Lorand says, are under the control 
 of the action of these glands ; everything depends 
 upon their condition. Depressing emotions are, 
 perhaps, the most fatal and certain of all means 
 of breaking down these organs, and insuring pre- 
 mature old age and death. He says, in part: 
 
 24 
 
T1EIE DUCTLESS GLANDS 
 
 **The symptoms of old age are the result of 
 breakdown of the tissues and organs which, 
 owing to shrinking of the blood-vessels, are in- 
 sufficiently supplied with blood, and, owing to 
 the disappearance of nervous elements, are de- 
 void of proper nervous control. 
 
 "Degeneration of the ductless glands and of 
 the organs and tissues cannot be simultaneous, 
 for the latter are under the control of the former. 
 These glands govern the processes of metabolism 
 and nutrition of the tissues, and by their inces- 
 sant antitoxic action protect the organism from 
 the numerous poisonous products, be they of 
 exogenous origin, introduced with air or food, 
 or endogenous, formed as waste products, during 
 vital processes. After degeneration of these 
 glands, the processes of metabolism in the tissues 
 are diminished, and there is an increase of fibrous 
 tissue, at the expense of more highly differen- 
 tiated structures .... 
 
 **The fact that the changes in the tissues are 
 secondary and take place only after primary 
 changes in the ductless glands, is best proved by 
 the circumstance that they can be produced, 
 either experimentally, by the extirpation of 
 certain of the ductless glands, or spontaneously, 
 by the degeneration of these glands in disease. 
 
 **It is evident from the above considerations 
 that all hygienic errors, be they errors of diet, or 
 any kind of excess, will bring about their own 
 punishment; and that premature old age, or a 
 shortened life, will be the result. In fact, it is 
 
 25 
 
MAKING OLD BODIES YOUNG 
 
 mainly our fault if we become senile at sixty or 
 seventy, and die before ninety or a hundred." 
 
 The so-called "ductless glands" are those 
 which do not directly pour out a secretion in the 
 usual manner. They have no channel or duct 
 leading into the general circulation; hence their 
 name, "ductless." The most important of these 
 are: the thyroid gland, the testicles, the ovaries, 
 the adrenals and the pituitary body. The first of 
 these is in the throat, at the side of the neck. 
 The second is the property of the male sex, and 
 the third of the female. The pituitary body is 
 in the brain, very near its center, while the 
 adrenals are attached to the kidneys. 
 
 The activity of these glands— small as they are 
 — certainly has an extremely important part to 
 play in the life processes. Without them the in- 
 dividual would die. If they become diseased, or 
 cease to function properly, the whole shape of 
 the body changes; disease sets in; the bones of 
 the head and face grow to hideous proportions; 
 the mental and physical characteristics of the 
 healthy organism fail to appear. 
 
 The adrenals, two small glands which adhere 
 to the top of the kidney on one side, are more 
 essential to life than the kidneys themselves, for 
 death will result less promptly from the removal 
 of the latter than from that of the adrenals. 
 Slow destruction, by tuberculosis, of the adrenals 
 causes that remarkable and fatal disorder called 
 Addison's disease, from the physician who first 
 demonstrated its dependence upon derangements 
 
 26 
 
THE DUCTLESS GLANDS 
 
 of the adrenals. The sufferers die from pure de- 
 bility, and often the skin becomes strangely dis- 
 colored. A drug possessing very remarkable 
 properties is made from the adrenals. It is known 
 as adrenalin, and, among other things, it is used 
 to arrest the progress of Addison's disease. 
 
 The Islands of Langerhans are peculiar struc- 
 tures embedded in the body of the pancreas, but 
 having nothing to do with the secretion of that 
 vital organ, which is discharged into the intestine, 
 through its own duct. A wasting of these glands 
 appears to be associated with that uncanny dis- 
 ease, diabetes, in which once wholesome foods be- 
 come virulent poisons. 
 
 The thyroid gland is intimately connected with 
 the processes of oxidation in .the body; as well as 
 with cell-growth, the growth of the bones, the 
 general stature, and the sexual life. 
 
 The removal of the sexual glands, in.either men 
 or women, is known to have a profound influence 
 upon the appearance, and also upon the internal 
 life. Women in whom the ovaries are not well 
 developed are flat-chested, lack a fully developed 
 bust, have small hips, and are generally deficient 
 in the qualities characteristic of their sex. 
 Eunuchs, as a rule, look older than their age; 
 they lack courage and power ; their voice is pitch- 
 ed higher than that of the normal man; they 
 show various effeminate characteristics. 
 
 Degeneration of the pituitary body is also fol- 
 lowed by premature senility. Persons in which 
 this process takes place look older than their age. 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 The pituitary body, or gland, and the thyroid 
 gland, seem to be connected in their functions, 
 one lowering the blood pressure, while the other 
 raises it, etc. Also, the degeneration of one is 
 soon followed by the degeneration of the other. 
 The thyroid gland is a very important poison- 
 destroyer, and together with the liver and kid- 
 neys, is very active in neutralizing toxins form- 
 ed within the body. 
 
 The researches of Lorand and others have 
 shown us that these ductless glands have a pro- 
 found effect upon : ( 1 ) the nutrition and growth 
 of the body; (2) the sexual life; (3) the resist- 
 ance of the body to certain diseases; (4) the de- 
 gree of obesity, or the reverse; (5) the blood- 
 pressure and supply; (6) the onset of old age, 
 with its accompanying symptoms. The health 
 of these' glands is, therefore, of the utmost im- 
 portance. 
 
 Dr. Lorand does not tell us, however, precisely 
 what makes these glands deteriorate. If the de- 
 generation of the glands causes old age, what 
 causes the degeneration of the glands ? They cer- 
 tainly would not deteriorate of themselves. 
 
 The answer to this question is relatively simple. 
 The same causes which usually destroy health, 
 and break down the natural resistance of the 
 body, in any manner, also cause the destruction 
 and deterioration of the ductless glands. While 
 the abnormal functioning of these glands may, 
 and in fact actually does exert a profound in- 
 fluence upon the body — its health, growth and 
 
 28 
 
THE DUCTLESS GLANDS 
 
 youthful appearance — it is nevertheless true that 
 the glands must become abnormal in their activi- 
 ties through some factor or factors, working 
 within the body, and that factor, par excellence, 
 is the condition of the blood. 
 
 These glands, like every structure in the body, 
 depend upon the blood for their nutrition and 
 sustenance. If the blood be kept in good condi- 
 tioii, the glands remain normal and healthy ; but 
 if the blood be filled with toxins and poisons of 
 all kinds, malassimilated food material, bacteria 
 and their products, etc., it is only natural that 
 the glands should deteriorate; and this deterior- 
 ation will in turn be noted in the aging of the 
 body, and in those signs of disease before noted. 
 
 The prime necessity, therefore, is to maintain 
 the blood in perfect condition ; and we can do this 
 by the same methods of living which insure the 
 general health of the body. We do not, there- 
 fore, need to concern ourselves about the duct- 
 less glands. The same causes maintain perfect 
 health now as before these glands were dis- 
 covered; and the factors which maintain health 
 are just as important — and just as simple — now 
 as then, viz., proper diet, pure water, pure air, 
 exercise, right mental influences, etc. 
 
 There can be no doubt that nutrition plays a 
 profoundly important part in the health and ac- 
 tivity of the glands. It has been found by actual 
 experiment, for instance, that an excess of meat 
 acts very detrimentally upon the thyroid gland, 
 and upon the others also. Emotional or sexual 
 
 29 
 
MAKING OLD BODIES YOUNG 
 
 excesses have the same effects, particularly upon 
 the sexual glands. Fruit has been found ex- 
 tremely beneficial in its action upon the various 
 glands ; and plenty of pure water, inside and out, 
 is essential to the proper performance of their 
 functions. Exercise is essential, if the blood is 
 to be kept pure and the circulation vigorous. An 
 excess of starchy food has been found to have 
 an injurious effect upon these glands, while they 
 deteriorate very rapidly under the influence of a 
 diet too rich in proteii'^' 
 
 Lorand believes the best nourishment for in- 
 creasing the chances of a long life and to defer 
 the effects of old age is a diet consisting of little 
 meat, much milk, and vegetables (including 
 fruits) . He himself has lived for many weeks on 
 a diet consisting solely of milk, eggs, bread, but- 
 ter, and fruits, and reports that he never felt so 
 fresh and well disposed to work as during that 
 time, and, as friends remarked, never looked so 
 well either.. 
 
 From a study of the lives of patriarchs of great 
 age — who, according to evidence, sometimes 
 legal, and acknowledged by the best of authori- 
 ties, have attained an age much over one hun- 
 dred, and in some cases even of one hundredanc 
 sixty — ^I have come to the conclusion that by fol- 
 lowing the hygienic rules laid down here, we cer- 
 tainly can preserve our youthfulness till fifty or 
 --^xty, and our life to one hundred or over. 
 There is no known reason why all men and wo- 
 men should not attain that age, as I have so often 
 
 30 
 
THE DUCTLESS GLANDS 
 
 remarked before; and that without showing 
 marked signs of aging, or losing any of the facul- 
 ties which we are accustomed to associate with 
 young, vigorous manhood or womanhood. We 
 should not only live to be old, but live to enjoy 
 old age. And this we can do if we but follow 
 the simple dictates of Nature, as outlined in the 
 rules laid down in these lessons. 
 
 31 
 
Making Old 
 Bodies l^eNG 
 
 Ghirty -Eiqht Lessons 
 in Building VitalitLf 
 and Neroewrce and in 
 the c4rt ofPostpon inn 
 Old c4ae ^ ^ ~^\ 
 
 Cessans 
 
 33, 34, 35 
 and 36 
 
 Beinan Macfadden 
 
 \ 
 
Copyright 19 19 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU570003 
 
 I'V'j 
 
775/5 
 
 LESSON XXXIII 
 Sex and Age 
 
 W! have just seen the important effects upon 
 the general health of the various ductless 
 glands of the body — the thyroid, pituitary body, 
 adrenals, etc. ; and in the present chapter we shall 
 consider, more specifically, the other glands, con- 
 nected especially with secc — the ovaries in the 
 female, and the testicles in the male. Although 
 these glands represent the two opposite qualities, 
 "maleness" and "femaleness ;" yet they are also 
 very closely connected, inasmuch as, before birth, 
 it is impossible to tell, for many weeks, the sex 
 of the unborn child. At a later stage of develop- 
 ment, the glands take either an upward turn, and 
 become ovaries, or a downward turn, and become 
 testes. The effects of these glands, in the male 
 and female organisms respectively, are nearly 
 identical. 
 
 Persons whose sexual glands have been extir- 
 pated, or in whom they have degenerated, soon 
 grow old, for alterations are thereby induced in 
 organs which are of great importance in the 
 maintainance of vitality and the attainment of 
 long life, the heart, stomach, intestines, liver, 
 etc. This is particularly true of women. It has 
 been shown that there is a close relation between 
 the condition of the ovaries and the heart. There 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 is also an important relation between the ovaries 
 and the digestive organs, while the chronic con- 
 stipation which so frequently accompanies a de- 
 generated condition of the sexual glands points 
 to a close relation between them and the intes- 
 tines. Lorand believes that alterations in the 
 ovaries are able to produce alterations in the 
 liver, and the circulation of the bile, resulting in 
 the formation of gall-stones. The experiments 
 of Metchnikoff and others show that castrated 
 persons offer less resistance than others to in- 
 fections, the sexual glands, like the ductless 
 glands in general, having the duty of protecting 
 the body from various kinds of toxins and infec- 
 tions. From all of this it will appear how im- 
 portant the functions of the sexual glands are, 
 and how essential it is to preserve them in a 
 state of health and vitality as long as possible. 
 
 At puberty the sexual glands are developed in 
 both sexes, and thenceforward, their activities 
 are most marked. In the female, particularly, 
 is this the case. The ovaries, at the time of the 
 first menstruation, add a valuable substance to 
 the blood stream, which helps build the skeleton 
 and the breasts, and make the character of a 
 young girl distinctly feminine. Thirty-three to 
 thirty-eight years later, the ovarian activity and 
 menstruation cease, whon the body loses its 
 capacity for childbearing, and the uterus and 
 breasts change to characterless or fatty tissues. 
 
 The entrance and exit period of the ovarian 
 secretions, puberty and menopause, have no ef- 
 
 4 
 
SEX AND AGE 
 
 feet on the physical condition in general of a 
 woman living in a normal state. In our present- 
 day civilization, however, when a girl has to de- 
 vote most of her time to indoor studies, etc., 
 puberty often imposes a great strain upon the 
 heart, as the body now starts to grow rapidly, 
 and the heart finds* it a hard task to supply, with 
 blood impoverished, sufficient nutrition to the 
 body for the purpose. 
 
 After the menopause, a surplus of blood and 
 energy are forced into the body, as it were, and 
 this often results in palpitation, congestion, rest- 
 lessness, etc. Unfortunately, the heart often be- 
 comes weak just at about this time in life, when 
 all its strength is required, and this is the cause 
 of extra trouble. 
 
 Between the forty-eighth and fifty-fifth year, a 
 great deal of male energy previously reserved for 
 the regenerative functions, is set free. "Many 
 foolish men," Dr. I. H. Hirschfield, in his work 
 on The Heart and Blood Vessels, says; "mis- 
 take this changed distribution of energy for a 
 kind of 'second wind' with which to pitch anew 
 into the battle of life, only, inside of ten years, 
 to break down with an exhausted heart. At the 
 forty-fifth year, at the latest, the heart loses part 
 of its elasticity, and everybody who tries at that 
 age to work, smoke, drink, exercise, etc., as 
 though he were forty, risks hurting his heart be- 
 yond the possibility of repair. Wear and tear 
 takes place in the very best built body. The 
 blessing of feeling young can be made lasting 
 
 S 
 
MAKING OLD BODIES YOUNG 
 
 only by acting as becomes one's age 
 
 Nature provides a long autumn to man's life, one 
 full of opportunities to enjoy the fruits of our 
 past work, and carry out ideas the mind produced 
 in youth, and to continue in channels the brain 
 has been accustomed to." 
 
 Man should maintain his sexual vigor almost 
 up to the time of his death ; at least, if he loses it, 
 it should be many years after he usually does so. 
 With women, of course, the menopause, or 
 "change of life," takes place usually about forty- 
 five or fifty, though sometimes later, and after 
 that she is no longer reproductive. But the 
 changes which occur at that time, if the woman 
 be normal, should be simple and natural, and un- 
 attended by any of the • nervous and mental 
 symptoms which commonly accompany it in our 
 fetid civilization. Furthermore, if the sexual 
 life of a woman has been fairly normal, that is, 
 has had its natural expression, without abuse, 
 and health has been kept at a high level, there 
 is no reason why she should not grow old natural- 
 ly and gracefully ; and the cessation of the activ- 
 ities of these glands would then have but little 
 efiect upon her health and general character. 
 
 The se^oial glands, like all others in the body, 
 are intended to be ^sed, and if they are not em- 
 ployed during life, they atrophy, with the results 
 noted above. It is highly injurious to live one's 
 v/hole life without sexual experience ; and if it is 
 done, there are sure to be signs of degeneration, 
 impaired nutrition, undevelopment, and also, 
 
 6 
 
SEX AND AGE 
 
 very often, an impaired mentality. This often 
 happens in the case of women, as Ella Wheeler 
 Wilcox has pointed out, in her Silent Tragedy : 
 
 There is a tragedy lived everywhere 
 In Christian lands, by an increasing horde 
 Of women martyrs to our social laws. 
 Women whose hearts cry out for motherhood ; 
 Women whose bosoms ache for little heads; 
 Women God meant for mothers, but whose lives 
 Have been restrained, restricted and denied 
 Their natural channels .... 
 
 Woman when denied 
 The all-embracing role of motherhood 
 Rebels with her whole being. Oftentimes 
 Rebellion finds its only utterance 
 In shattered nerves, and lack of self-control; 
 Which gives the merry world its chance to cry, 
 Old maids are queer! 
 
 Neither woman nor man was intended by Na- 
 ture to live her or his whole life, as so many 
 **old maids" do, without sexual experience. And 
 if a life is lived in this manner, harmful results, 
 mental and physical, are bound to follow. Many 
 ascetics have lived in this way, it is true; but 
 the energies of the body are said to be diverted, 
 in such cases, into other channels which are not 
 generally open to the layman. Furthermore, the 
 monasteries and nunneries of the Middle- Ages 
 were filled with abnormal cases, and various de- 
 lusional maniacs swept over Europe during that 
 
 7 
 
MAKING OLD BODIES YOUNG 
 
 period. In short, there is abundant evidence to 
 show that a complete abstention from the use of 
 the sexual glands is decidedly harmful, both to 
 the mental and physical life of the person so ab- 
 staining. 
 
 On the other hand, the abuse of these glands, 
 by sexual excesses, etc., tends not only to weaken 
 and ultimately to destroy them, but also to affect 
 all the other functions and structures of the body. 
 The nervous system, in particular, is affected by 
 such influences; and the impaired vitality, or 
 nervous exhaustion, which follows an excess of 
 this kind should be sufficient warning of the harm 
 which is liable to ensue. 
 
 Extremes in either direction are, therefore, 
 injurious. In youth and in early manhood and 
 womanhood the sexual functions (and conse- 
 quently the sexual glands) should be exercised 
 judiciously; as age advances, however, their use 
 should be more curtailed, until, in old age, their 
 functions are 'suspended altogether. This occurs 
 automatically in the case of woman; and there 
 should be some correspondence to this, in the 
 case of man. 
 
 It is safe to say that after a man has passed 
 the age of forty-five or fifty, he should be 
 cautious as to the uses he makes of these organs ; 
 and should constantly, from year to year, dimin- 
 ish the demands upon them. Temperance and 
 moderation, here as elsewhere, are essential. In 
 the next chapter we will take up in greater de- 
 tail, the proper use of the sexual organs in youth, 
 maturity and old age. 
 
LESSON XXXIV 
 Old Age and Marriage. 
 
 IN the preceding chapters we have seen the im- 
 portance of the sexual glands, and what an in- 
 fluence they have upon the general mental and 
 physical health of the body. We have seen that 
 the over-activity of these glands tends to deplete 
 the vitality, impair the mind and detrimentally 
 affect the general health. We have also seen that 
 their complete inactivity interferes with the nor- 
 mal functioning of the body, especially with its 
 nutrition, and that the mental and physical health 
 suffer in consequence. The great question, there- 
 fore, arises: How often should expression of 
 the sexual life be permitted, in youth, in mature 
 life and in old age? Is marriage invariably ad- 
 visable ? These are important questions, particu- 
 larly for men of advanced years, whose sexual 
 life may not have been concluded, and who wish 
 to preserve themselves in the highest state of 
 health and vitality. 
 
 There is no doubt that we are growing more 
 and more moderate in our ideas as to the place of 
 the sexual function in the physical life. Northern 
 nations are not temperamentally like the hot- 
 blooded southern ones, and rules laid down for 
 them may not be altogether applicable for us. 
 Nevertheless, inasmuch as these nations have 
 
MAKING OLD BODIES YOUNG 
 
 studied the question seriously for many centuries, 
 it should be worth our while to hear what they 
 may have to say. 
 
 According to the Prophet Mohamed, marital 
 intimacies should not be more frequent than 
 once in eight days. Zoroaster recommends once 
 in nine, Solon and Socrates once in ten, Moses 
 eight days before, and eight days after men- 
 struation, and Luther twice a week. The Tal- 
 mud, the Holy Book of the Jews and encyclo- 
 paedia of Jewish knowledge, embracing a period 
 of from five hundred years before to six hundred 
 years after Christ, recommends the following in 
 respect to marital intercourse: Young, strong 
 men, every day; workmen, once a week; mental 
 workers, once a month. Acton advises copula- 
 tion only once in from seven to ten days. Pome- 
 roy says that matrimony is Nature's nectar, but 
 that if we indulge too freely, instead of nectar. 
 Nature will offer us water or bile, and finally 
 deadly poison ! To avoid an excess of sexual ac- 
 tivity in married people, Kisch recommends a 
 separate bed for husband and wife. 
 
 We have already pointed out the dangers of 
 too frequent sexual excitement for the elderly 
 person, and the warning should perhaps be em- 
 phasized. It has been noted that men of sixty 
 and seventy, when they marry young women, 
 generally grow old rapidly. This we can easily 
 understand. In the first place, there is likely to 
 be frequent indulgence in sexual relations; and 
 we have seen that an over-stimulation of the 
 
 10 
 
OLD AGE AND MARRIAGE 
 
 sexual glands, late in life, is one of the great 
 causes of premature senility. In the second place, 
 there appears to be a certain "magnetism" in the 
 body, which may be acquired or gathered from 
 some persons, and is sapped by others, and the 
 strong are credited with taking it from the weak, 
 the young from the old. 
 
 Those men and women who have lived a nor- 
 mal married life, however, doubtless maintain 
 their health and youth more fully than those who 
 have not. Lorand, in writing On Married Life 
 as an Important Means for Prolonging Life, 
 insists over and over again upon the benefits of 
 the married state as a youth — and health — pro- 
 motor. In the first place, a comfortable home is 
 provided, with warmth, regular meals, good food, 
 etc., and the mental cheer which comes from con- 
 genial companionship and the sharing of one's 
 joys and sorrows with another. Doubtless a man 
 is better taken care of, if he is married, than if 
 he is single; and the same is true of a woman 
 also. She has greater comforts as a rule than 
 the unmarried woman, companionship, and the 
 protection which a husband can offer. 
 
 Again, if one is manied, one's habits are likely 
 to be more regular and normal than in single 
 life ; such late hours are not kept ; and unhealth- 
 ful pleasures are not so likely to be indulged in. 
 
 Doubtless one of the chief factors, however, 
 in the prolongation of life by marriage, is that 
 the danger of sexual contamination, with its de- 
 vastating results, is by this means avoided. The 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 after-effects of the more serious sexual diseases, 
 as we now know, last a very long time, and are 
 perhaps never fully eradicated. They lead, very 
 frequently, to pathological disturbances and de- 
 teriorations of a most serious, even fatal, char- 
 acter ; and these tend to deprive old age of many 
 of its blessings, even if they are overcome by 
 effective treatment at the time of infection. 
 
 As Dr. Lorand says, in speaking of this sub- 
 ject: 
 
 "We must emphatically advise all who desire 
 long life and the preservation of youthful- 
 ness as long as possible, to marry, and if they 
 become bereaved, to marry again. Celibacy is a 
 condition unknown to uncivilized nations; the 
 ancient Hindus considered it a crime that should 
 be punished; and, according to Du Perron, the 
 Parsees of the present time, who still follow the 
 religion of Zoroaster, regard celibacy as a deadly 
 sin. According to Tsen-ki-tong, an old maid is 
 a phenomenal rarity in China . . . 
 
 "The best proof of the supposition that mar- 
 riage is conducive to long life is the example 
 given us by the long-lived patriarchs, nearly all 
 of whom were married; for if they became 
 widowers, even though over a hundred years of 
 age, they soon married again ..." 
 
 The man or woman who is well past middle 
 age, however, should not conduct his life along 
 the same lines as a young man, or a young wo- 
 man. For them, the physical side of life should 
 cease to attract as it did before, though they may 
 
 12 
 
OLD AGE AND MARRIAGE 
 
 still be healthy, active and virile. The mental 
 and spiritual sides of their natures should en- 
 gross their thoughts more than formerly ; and if 
 their interests and pleasures are not material 
 as formerly, there is no reason why the joys of 
 old age should be less keen than those of youth 
 or adult life. If the body has been maintained 
 in health ; if the mind has been kept active, and 
 is well stocked with knowledge, as the result of 
 its former activity, the joys of old age, its in- 
 tellectual pleasures, should be just as keen and 
 just as profitable as those of earlier years. And 
 these should offset, very largely, the former 
 material cravings of the body. 
 
 If a person of advanced years marries, he, or 
 she, should choose a mate of similar interests and 
 points of view, and one not too young. In this 
 way, a happy old age can be maintained, without 
 reproaches, and without that decline in health 
 which almost invariably follows the mating of 
 old age with youth. **To abstain is to enjoy," 
 says an old proverb. This is more true in this 
 connection, perhaps, than it is in any other state 
 or stage of life. 
 
 It must always be remembered that there is a 
 definite relation between the sexual glands and 
 the virility and general condition of the body, 
 and consequently its power for long life. As 
 Dr. T. W. Williams remarked, in a recent issue 
 of a medical journal: 
 
 "The consensus of medical opinion is that 
 longevity is largely dependent upon virility. 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 When M. de Lesseps, the engineer of the Suez 
 Canal, became the father of a child at eighty, 
 canal shares immediately rose in price, the fact 
 indicating that his vitality would probably out- 
 last the completion of the work. On the contrary, 
 a weak sexuality is interpreted as an indication 
 of feeble viability. Lack of sexuality, as a rule, 
 is indicated by generally inferior sexual develop- 
 ment. Such subjects have never cultivated their 
 sexuality to a normal degree, but suppressed or 
 held it back for fut ure i| ge, forgetful or ignorant 
 of the fact that not one of our physical attributes 
 can normally develop unless properly cultivated, 
 according to the physiological law that all secre- 
 tory glands must functionate — ^that is, work, 
 secrete — or otherwise abnormal inactivity pro- 
 duces depreciation and atrophy. The sex glands 
 are by no means exempt from the operation of 
 this law of Nature. They must work, the same 
 as every other gland in the body, or the fate of 
 the thymus gland, which wastes away as soon 
 as it stops working, will be theirs. This is one 
 of the physical laws of our being made by the 
 Creator, and there is no escape from the penalty 
 of death of the part when it is wilfully disobey- 
 ed." 
 
 The conclusion which we are entitled to draw 
 from the foregoing, therefore, is that the sexual 
 glands must be used, if health and youth are to 
 be maintained ; but not overused, or abused ; and 
 that, as age advances, their use should be more 
 and more restricted, as the activities and powers 
 
 14 
 
OLD AGE AND MARRIAGE 
 
 of the body as a whole decline. If these simple 
 rules be followed, there can be no doubt that 
 years may be added to the life, and the mental 
 and physical powers may be kept at a high level 
 to the very end of life, which would then be- 
 come a gradual lessening of all the energies until 
 their normal extinction takes place, painlessly 
 and easily, so that you approach your final rest- 
 ing place — 
 Like one who wraps the drapery of his couch 
 About him, and lies down to pleasant dreams 
 
 15 
 
LESSON XXXV 
 On The Senses in Old Age. 
 
 IF the prolongation of life is to be worth while, 
 the senses must be preserved in an approxi- 
 mately satisfactory state. Through them the in- 
 ternal spirit communicates with the outer world, 
 and without such means of communication the 
 mind is locked within the dark chamber of the 
 skull, and the life of the body is a mere living 
 death. The most important part, therefore, of 
 the problem of prolonging life is the preservation 
 of the senses. 
 
 When we come to consider the question of the 
 preservation of the senses in old age, we must ask 
 ourselves : First, what degenerative changes take 
 place ? Third, how can we prevent these changes ? 
 And fourth, to what extent can we correct them 
 after they have actually supervened? The 
 answers to all these questions will be found to 
 be more or less inter-related. Nevertheless, for 
 the sake of clearness and completeness, they will 
 be considered separately. 
 
 The Changes Which Take Place in Old Age. 
 A resume of some of the most important of 
 these changes has already been given. We have 
 seen that in the eye, ear, etc., a thickening or 
 toughening takes place of various essential parts, 
 together with an ossification or hardening, pre- 
 
 16 
 
ON THE SENSES IN AGE 
 
 venting the harmonious, smooth working of 
 these organs. 
 
 Changes in the organs of hearing, touch, taste 
 and smell have already been referred to. 
 
 What Causes These Changes to Take Place? 
 What the primary cause may be we cannot say, 
 but we do know that the loss of vitality in the 
 body, the increasing acidity of the blood and tis- 
 sues, the gradual accumulation of toxins and 
 poisons of all kinds, the hardening of the tissues, 
 the deterioration of the quality of the blood, the 
 lessened power of circulation, the decreased 
 nervous powers, the degeneration of the ductless 
 glands, are all active factors in inducing the grad- 
 ual obliteration of the senses. 
 
 How Are We to Prevent These Changes From 
 Taking Place? In general, it may be said that 
 all those factors which maintain the general 
 health, youth and vigor of the body will tend 
 to preserve the senses. Pure blood, an active 
 mind and alert nervous system, actively func- 
 tioning glands, thorough elimination, and proper 
 nutrition, cleanliness and repose — these are the 
 things which insure the attainment of an old 
 age free from disease, and which also insure the 
 maintenance of active, vigorous senses so long 
 as life may last. 
 
 Perhaps it is essential to emphasize one or two 
 points of particular importance in this connec- 
 tion. If the senses are to be preserved, they must 
 be exercised. It will not do to allow them to 
 become inactive, week after week, and year after 
 
 17 
 
MAKING OLD BODIES YOUNG 
 
 year, and then expect them to function perfect- 
 ly when called upon to do so ! A system of exer- 
 cises should be devised and carried out, calcu- 
 lated to keep the senses in active use. They must 
 be trained just like the muscles, if they are to 
 be in perfect order. 
 
 On the other hand, all exhaustion of the nervous 
 system tends to cause a rapid deterioration of 
 the senses, and the nervous sensibilities general- 
 ly. Dissipations and excesses of all kinds will do 
 this more rapidly than anything else. Pure, clean 
 blood is vital; we know that the sense organs 
 frequently deteriorate after some virulent blood 
 disease. To appreciate the full force of these 
 remarks, we must realize that the sense organs 
 are an integral part of the nervous system. 
 
 Plenty of fresh fruits, above all else, will have 
 the effect of keeping the sense organs young, 
 fresh and vigorous. This is a question which 
 has been very little investigated, as yet ; but it is 
 sn undoubted fact that nearly all those old peo- 
 ple whose senses are keen have lived very largely 
 upon fruits and fresh vegetables. Doubtless the 
 organic salts contained in them have a great in- 
 fluence upon the sense organs ; but whatever the 
 explanation may be, the fact itself seems not 
 open to doubt. Fresh air, rest and quiet are also 
 essential. 
 
 How Are We to Improve the Senses, Once 
 They Have Deteriorated? This is a question 
 which most vitally affects the aged since in most 
 persons of advanced years, a certain dulling of 
 
 18 
 
ON THE SENSES IN AGE 
 
 the senses has occurred. Let us take the five 
 senses in turn. 
 
 Taste, This has frequently been deadened or 
 partially destroyed, in many cases, by very hot 
 food, or highly seasoned food, early in life. 
 Through these influences, the sense of taste is 
 often lost, to a large extent. However, it is aston- 
 ishing, even under these conditions, what an 
 amount of taste there is in even a simple mouth- 
 ful of bread, if it be thoroughly masticated. If 
 the food is swallowed whole, without being thor- 
 oughly chewed and insalivated, half its taste is 
 lost ; if, on the other hand, it is masticated thor- 
 oughly, all the taste is extracted. Horace Fletcher 
 has called attention to this fact, in his writings. 
 The papillae of the tongue must be kept active, 
 by keeping the tongue itself soft and moist and 
 the saliva sweet. But it must always be remem- 
 bered that the sense of taste is largely a matter 
 of smell. As a. matter of fact, we have only four 
 simple tastes; sweet, salt, sour and bitter. All 
 the rest is smell. Therefore to insure the ex- 
 traction of all the taste possible from the food, 
 the nasal passages should be thoroughly cleaned 
 before eating, and breathing should go on norm- 
 ally all the time mastication is in progress. 
 
 Smell, What has just been said with regard 
 to taste applies to the sense of smell also. We 
 have just seen to what an extent these two senses 
 are interrelated. To insure and keep the sense of 
 smell (a very valuable but much-neglected posses- 
 sion) the nose and throat should be kept open and 
 
 19 
 
MAKING OLD BODIES YOUNG 
 
 free from obstructions. Deep-breathing exercises 
 are useful here, while plenty of pure air, day and 
 night, is essential. The nasal passages should be 
 kept open and clean, by means of a weak solution 
 of salt and water preferably applied in the form 
 of a spray by the use of an atomizer. Care must 
 be exercised, after taking a nasal douche, to 
 allow all the water to drain out of the nose, after- 
 wards, by holding the head well down. When 
 breathing, the nose should be relaxed, as much 
 as possible, and the breath inhaled as though 
 smelling a beautiful flower. In fact, strongly in- 
 haling the scent of fresh flowers, daily, is a de- 
 lightful stimulant to the sense of smell, as well as 
 being a useful breathing exercise. 
 
 Touch, Keeping the skin soft and pliable, by 
 means of plenty of water, is of the utmost benefit 
 here. Captain Diamond stated that he rubbed 
 his body over with olive oil every day; and he 
 was young and active at one hundred and ten! 
 Exercises for testing the sensitiveness of the 
 fingers, and the skin generally, are useful — such 
 as trying to tell, with the eyes closed, how far 
 apart are the points of a compass, pressed lightly 
 upon the skin, identifying cloths from their 
 weave, etc. Immersing the finger-tips in water 
 of various temperatures and concentrating the 
 mind on each seperate sensation at the time it 
 is experienced, is also very useful. 
 
 Hearing. In order to insure perfect hearing, 
 the ears should be kept thoroughly clean. This 
 is particularly true in old age, when hard deposits 
 
 20 
 
ON THE SENSES IN AGE 
 
 of wax are apt to form in the ear. These should 
 be syringed out gently with warm water. Great 
 attention should be paid, also, to the throat, since 
 the Eustachian tube runs from the inner ear to 
 the throat, and if this becomes closed, as it often 
 does, in cases of catarrh of the ear, etc., deafness, 
 more or less complete, may result. It is easy to 
 see why this should be so. In order that the ear- 
 drum may vibrate freely, there must be an equal 
 air pressure on both sides of the drum. This is 
 insured, if the inner passages are open, as well 
 as the outer ; but if these become closed through 
 congestion, catarrh, etc., the air pressure on the 
 outside of the drum presses it inwards, and thus 
 prevents its free vibration. A short fast, followed 
 by a rigidly abstemious diet, largely of fruits, 
 will invariably relieve this condition, when it 
 exists. 
 
 The sense of hearing should also be exercised. 
 Endeavoring to hear the tick of a watch or clock, 
 placed several feet away from the ear, is a very 
 good exercise. The degree of perfection of the 
 sense of hearing — like that of all the senses — is 
 largely psychic; and strict attention to the sub- 
 ject in hand will often sharpen up this sense to 
 a surprising degree. 
 
 Sight. The sense of sight is that which con- 
 nects us with the external world more than any 
 other of the five senses. When we see an object, 
 we seem to go outside of ourselves and actually 
 dwell in the outer world; and although science 
 tells us that we do not actually do so, external 
 
 21 
 
MAKING OLD BODIES YOUNG 
 
 objects being known to us only by our sensory 
 impressions of them, it is true, nevertheless, that 
 the greater part of our experience is of visual 
 origin. From this we will sfce the great import- 
 ance of this sense. 
 
 As we grow older, the sight tends to become 
 dimmed, and old-age sight — ^presbyopia — usual- 
 ly supervenes. The accommodative power of the 
 eye becomes so changed that we can see clearly 
 only at a distance. For this reason, we see old 
 people, as a rule, holding print a long way away 
 from them, or putting on powerful glasses, in 
 order to see at near points. In fact, we have 
 grown so accustomed to the idea that a man or 
 a woman of seventy "must have glasses" in order 
 to see properly, that we are surprised to find one, 
 here and there, whose eyesight is perfect. Yet 
 there is no reason why the human eye should 
 fail, if it is properly taken care of and the health 
 of the body maintained. Let us see how this 
 great curse of old age can be avoided or over- 
 come. 
 
 According to the old theory, old sight — pres- 
 byopia — is due to the hardening of the lens of the 
 eye and a consequent lessening of its ability to 
 alter its curvature. To compensate for this loss 
 of flexibility, glasses are prescribed. 
 
 The brilliant researches of Dr. William H. 
 Bates have, however, proved conclusively that 
 the lens is not a factor in accommodation and 
 that presbyopia, like other errors of refraction, 
 is due to an unconscious strain of the outside 
 
 22 
 
ON THE SENSES IN AGE 
 
 muscles of the eyeball. It has been shown that 
 this condition is purely functional and, therefore, 
 curable. 
 
 To cure presbyopia* it is only necessary to learn 
 to relax the muscles which are squeezing the 
 eyeball out of shape, and this means relaxation 
 of the whole body. One of the best ways to 
 secure such relaxation is to look at a black object, 
 close and cover the eyes so as to exclude all the 
 light, while avoiding pressure on the eyeball, and 
 remember this black object. If it is remembered 
 perfectly, the whole background will appear 
 black of a shade so deep that nothing blacker 
 can be imagined or remembered. This means that 
 a state of absolute relaxation has been attained 
 and that the eyes are perfectly at rest. When 
 they are opened it will be found that the sight 
 has improved, and though this improvement may 
 be only for a moment, it will gradually become 
 more permanent as the practice is continued. 
 When the black can be remembered with the 
 eyes open as well as with them closed, relaxation 
 can be maintained continuously and the sight be- 
 comes perfect. This has been proven in numer- 
 ous cases and is not theory, but fact. Some per- 
 sons learn to see black with their eyes closed, 
 and remember it with them open, quite easily; 
 others may not be able to succeed without the 
 assistance of some one who understands the 
 method. 
 
 The reading of fine print is also useful in the 
 prevention and cure of presbyopia, because it 
 cannot be read unless the eyes are relaxed. 
 
 23 
 
LESSON XXXVI 
 Why Thinking Keeps You Young 
 
 THERE is an interesting physiological reason 
 for the greater longevity of professional men 
 and mental workers as compared with those who 
 have spent their lives at hard bodily labor. This 
 will emphasize the importance of keeping ment- 
 ally active and at work in advanced years. And 
 especially it shows the importance of mental ac- 
 tivity before one grows old. In other words, 
 there is the best of reasons for keeping one's 
 mind alert and alive, not only for the sake of 
 the mental activity itself, with all that this means, 
 but for the sake of the body as well. 
 
 There should be no conflict between the re- 
 quirements of the body and of the mind. Normal 
 physical activity is necessary to health, whether 
 in the form of work or play. But mental activ- 
 ity is also necessary to the best degree of health — 
 and especially so in old age. To do nothing but 
 hard physical work, such as is demanded by any 
 form of unskilled labor, is obviously not condu- 
 cive to mental development, for the reason that 
 the blood supply is required chiefly in the 
 muscles. The manual worker, therefore, should 
 make it a point to use and cultivate his mind dur- 
 ing his leisure time — on Sunday, or in the morn- 
 ing or evening of each work day. 
 
 24 
 
THINKING KEEPS ONE YOUNG 
 
 The intellectual vigor after the age of eighty 
 of men of brains like Gladstone, Herbert Spen- 
 cer, Alfred Russell Wallace, Chauncey Depew 
 and a great many others that either you or I could 
 name, has often been commented upon. The 
 scholarly, intellectual man is likely to preserve 
 all of his mental faculties intact up to the last. 
 
 We are all more or less familiar with what is 
 commonly called "second childhood." It means 
 simply a deterioration of the mental faculties. 
 In time, if the body holds out, the aged man may 
 reach a degree of senility and loss of mind such 
 that he may not recognize even the members 
 of his own family. Second childhood means that 
 the brain cells are deteriorating. They degen- 
 erate and become atrophied, largely, it is prob- 
 able, through impairment of the circulation in 
 the brain. 
 
 And when the brain cells "go out of commis- 
 sion," or atrophy, the mental faculties with 
 which they are concerned naturally disappear 
 with them. That is precisely the meaning of 
 failing memory, inability to concentrate and 
 the other phenomena associated with second 
 childhood. This is the condition of the mind that 
 one should fight against by keeping mentally as 
 active as possible. 
 
 Now it is a matter of common observation that 
 the man who has done nothing but hard, muscu- 
 lar work all his life is much more likely to de- 
 velop this second childhood and mental senility 
 than the intellectual man who has always done 
 
 25 
 
MAKING OLD BODIES YOUNG 
 
 brain work. The latter, when he dies at eighty- 
 five or eighty-nine, or whatsoever age, will be 
 reported as having enjoyed his fullest faculties 
 up to the very end. 
 
 This shows the importance of acquiring the 
 habit of using your brains. The man who does 
 physical work and never does any thinking, as 
 we have seen, forms the physiological habit of 
 using his energy in his muscles, and naturally 
 sending his blood supply chiefly to these parts. 
 
 On the other hand, the man who works his 
 brain sends a large portion of his blood supply 
 to the brain. We may say that he establishes 
 the physiological habit of an extensive circulation 
 in his brain. This is important because it bears 
 directly on the question of mental activity in 
 age. Because of the large blood supply called 
 for by the brain, the arteries and blood-vessels of 
 the brain are enlarged. Not only is a physiologi- 
 cal habit formed, but an apparatus which pro- 
 vides for extensive circulation is built. After 
 many years of such work a man cannot help but 
 be mentally active. His mind will work in spite 
 of himself. 
 
 The man who does little or no thinking, how- 
 ever, and thus sends comparatively little of his 
 blood to his brain, will have much smaller brain 
 arteries than the brain worker, and his brain cir- 
 culation will be limited by comparison. When he 
 sits down in the evening, instead of his mind 
 being active, he is more likely to go to sleep. 
 It is easy to see the results, in either case, when 
 
 26 
 
THINKING KEEPS ONE YOUNG 
 
 old age or even middle age arrives. As soon as 
 the arteries commence to harden and the walls 
 become thickened and narrow, the small brain 
 blood-vessels of the non-thinking man very 
 quickly diminish to such an extent that the brain 
 circulation is greatly decreased. With a little 
 further hardening and thickening of the arterial 
 walls the blood supply to parts of the brain will 
 be entirely shut off. The brain cells depending 
 upon this blood supply will then atrophy and 
 die. The result — second childhood and loss of 
 mind. 
 
 With the brain worker it is different. Because 
 his brain arteries have been enlarged, he con- 
 tmues even in his most advanced years to enjoy 
 a splendid circulation to and in the brain. A 
 large part of his blood supply is used in his head. 
 The brain cells are thus kept alive, fresh, vigor- 
 ous and active. Consequently he can think as 
 well and work as well — or perhaps even better — 
 at eighty than at forty or fifty years of age. The 
 reason is physiological. It is a question of blood 
 supply. 
 
 It is clear, therefore, that nothing can be more 
 important, than mental activity and brain work, 
 not only in old age, but throughout one's life. 
 It does not mean very much if one's body lives 
 to the age of eighty years, if the mind lives only 
 to the age of sixty or less. Real life in the human 
 race is mental — so far as life has any meaning 
 whatever. A long life measured in years is of 
 value only if it means the preservation of one's 
 
 27 
 
MAKING OLD BODIES YOUNG 
 
 mentality and personality up to the last of these 
 years. 
 
 Mental activity as a factor in prolonging life, 
 therefore, works out in two ways. 
 
 It not only keeps up the mind itself, so long as 
 the body maintains life, but because the brain 
 and nervous system are the center of human 
 energy and control the bodily forces, anything 
 that keeps up the mentality will also tend to 
 keep the body more vigorous. 
 
 As soon as you begin to stagnate mentally, you 
 commence to grow old. If you have begun to 
 vegetate mentally at the age of thirty-five or 
 forty years, as so many persons do, you have 
 commenced the aging process at that early age. 
 And you haven't a chance compared with a man 
 who works his brain, who grows mentally until 
 he is sixty or seventy years of age and who 
 still retains intellectual mastery over his work 
 at eighty or ninety years. I say you haven't a 
 chance not merely to keep your senses alive as 
 long as he, but you haven't even a chance to live 
 as long. 
 
 The most common and serious occupational 
 error that men make as the years advance, there- 
 fore, is to retire suddenly from the work of their 
 lives. The old farmer who has managed his af- 
 fairs for years and who has thus developed a 
 shrewd business instinct, perhaps moves to town 
 and retires for the sake of a long vacation, but 
 finds only fretfulness and restlessness. 
 
 Now it may be that Nature calls for a decrease 
 
 28 
 
THINKING KEEPS ONE YOUNG 
 
 in labor and a degree of freedom from care 
 in later life, but not for a complete idleness. To 
 be happy a man must continue his occupation in 
 advancing years, and preferably the occupation 
 in which he has spent his life, although it may 
 be desirable to be free from the strain of ex- 
 ceptionally hard labor and excessive care. The 
 mind and body must both have occupation suited 
 to the existing strength and powers. 
 
 The old man should not be imprisoned in a 
 home by his children and made a ward. He 
 should not be taken too much care of. The 
 young people can take over the heavier work, 
 but they should leave him a part of it. Especially 
 they should leave him a part of the management 
 of his own business and financial affairs, of the 
 garden, the upkeeping of the farmstead, or the 
 care of livestock. 
 
 A portion of one's time should preferably be 
 taken up with some recreation of a sort that oc- 
 cupies both mind and body. In many cases 
 recreation must be learned very much as work is 
 learned, especially by those who have spent a 
 lifetime in hard work and scarcely know the 
 meaning of recreation. One cannot rush into 
 recreation or gport at once and get the most out 
 of it. It is easy to go to excess in recreation and 
 easy to tire of it. A man bored with his occupa- 
 tion, whether it be work or play, is not happy. 
 
 The amount and nature of mental activity in 
 old age most helpful to longevity should bear a 
 reasonable resemblance to the activities of earlier 
 
 29 
 
MAKING OLD BODIES YOUNG 
 
 life. As we have seen, the mind that has always 
 been active can usually continue its activity with 
 but little abatement until the close of life. But 
 old men should not usually attempt to enter en- 
 tirely new fields of occupational activity. Most 
 of us have many sources of interest, and it may 
 be that some which we have cherished most have 
 been crowded out of our lives by the insistance 
 of work. Old age may offer a suitable time in 
 which to indulge these desires and hobbieiS. 
 Therefore, if you have made some progress in 
 the desired direction in earlier life, you may fol- 
 low these lines in old age with pleasure and 
 profit. 
 
 The decay of overweaning ambition and the 
 growing love of work for its own sake is a de- 
 sirable feature of age. The selfish grasping and 
 trampling of money-making is at all times to be 
 avoided. But it is never so pitiable as in the old 
 man who grows more greedy as his capacity 
 for the use of wealth decreases. If age permits 
 a certain relaxation from effort in the harder 
 work of one's life, it offers also splendid oppor- 
 tunities for indulgence in those pleasures and 
 activities which we cultivate not because of their 
 necessity but for their own sake. 
 
 30 
 
Making Old 
 Bodies \t)eNG 
 
 Ohirty -Eiqht Lessons 
 in Building Vital itij 
 and Neroewrce and in 
 thec4rt ofPostponinq 
 Old c/iqe ^ ^ .^i 
 
 Cessans 
 
 37 and 38 
 
 Bernair Macfadden 
 
Copyright 1919 by 
 
 PHYSICAL CULTURE PUBLISHING COMPANY 
 
 New York City 
 
 ©CU570003 
 
 ^y^K) 
 

 LESSON XXXVII 
 A Man Is as Old as He Feels 
 
 THERE are two important phases of mental 
 life in advanced age. The first is concerned 
 with mental activity, as discussed in the preced- 
 iiAg chapter. The second has to do with the 
 emotional side of life. One is concerned with 
 thinking, the other with feeling. It is difficult 
 to say which is the more important, but if either 
 is the more essential, it is probably the latter. 
 Indeed, there is nothing in life so essential as 
 the preservation of the spirit of youth. 
 
 It is true that feeling and thinking are both 
 forms of mental activity. Feeling may be either 
 beneficial or destructive in its influence, but 
 thinking in itself can be only beneficial. As we 
 have seen, the calm use of the mind prolongs its 
 power. Judges, philosophers and scientists en- 
 joy a length of life greater than the average. 
 The use of the mind in thinking, therefore, is 
 not destructive of the bodily powers, but favor- 
 able to them. On the other hand, the emotional 
 use of the mind may have an influence in either 
 direction. If the emotions are of the destructive 
 sort, such as hate, anger, fear, envy, or passion 
 of any kind, they tend to shorten life. The 
 pleasurable emotions, on the other hand, are life 
 preservers. Old people should be happy. 
 
 3 
 
MAKING OLD BODIES YOUNG 
 
 We are influenced in our point of view far too 
 much by tradition. For instance, by the tradition 
 of old age. The traditions of childhood are as- 
 sociated with joy and laughter and play. The 
 traditions of age are associated far too much with 
 the fireside chair, a crusty dignity, a trusty pipe 
 ^nd rusty rheumatism. Old people are supposed 
 to settle down, as well as "set" down, to become 
 inactive and to lose all sympathy with the merry 
 joys of youth. Now it is just these traditions 
 that one should upset in one's own life. 
 
 Of all the arts of life, the greatest and the 
 most delightful is the cultivation of the spirit of 
 youth. Maintain not only the activities, but 
 also the mental attitude of youth. Just so long 
 as one can do this, one can keep young. 
 
 The chief mental distinction between the 
 youthful and the adult mind is that the former 
 has a happily optimistic outlook on life. Youth 
 IS easily amused — is easily made happy. With 
 adult life, the illusions of youth are likely to be 
 lost and replaced with pessimism. Through ma- 
 ture life it may be that the cares of business and 
 ihe responsibilities of rearing children tend to 
 stifle or keep down the happy and care-free spirit. 
 But when this period is past, when the childern 
 are reared and have established their own place 
 in the business world, life has no more cares that 
 are suflicient to justify the destruction of the 
 joy of life which is instinctive in all living things. 
 Except when cursed with poverty or ill health 
 (both often remediable) , the elderly man o-r wo- 
 
 4 
 
AS OLD AS HE FEELS 
 
 man has small excuse for an unhappy attitude. 
 Irrespective of circumstances, the only way in 
 which life can be made worth while is by for- 
 getting care and worry, cultivating the joy of 
 youth and the spirit of play. 
 
 This may not always seem as easy to realize 
 ai^ to say, in the beginning, but there is one way 
 in which it can be obtained almost without 
 effort. And that is by association with young 
 people. The spirit of youth is infectious, for it is 
 after all the natural attitude toward existence, 
 and it is only the artificial cares of a civilized 
 existence that drive us from it. 
 
 Old people may feel that they are not welcome 
 among the young. It is quite true that, in many 
 cases, they are not. But it is only because of their 
 crusty and disapproving attitude. It is because 
 of the "kill- joy" spirit that so many adults, and 
 especially old people, have shown. But to as- 
 sociate with young people on their own terms, to 
 approve and enjoy and not to criticise, will make 
 any elderly person welcome to the society of 
 children, or those of youthful maturity. Do not 
 let them feel your age. Let them feel your 
 youth. Let them realize that you are still human, 
 that you have the same feelings and sense of 
 pleasure that they enjoy. If you feel that they 
 need teaching, try example instead of preach-, 
 ment. 
 
 The young greatly enjoy the companionship 
 of an old person who really enters into the spirit 
 of their sports. The old man in swimming with 
 
 5 
 
MAKING OLD BODIES YOUNG 
 
 the boys, or the old lady dancing with the girls, 
 is a character that will be loved by all, except 
 perhaps by other old people who will criticize 
 because they secretly envy the popular one and 
 have not the courage to do likewise. 
 
 Cultivate above all things the spirit of play. 
 But how? There is only one way to cultivate 
 it and that is by playing. 
 
 The serious demands of adult life often tend to 
 crush the playful spirit. But there is such a thing 
 as taking even the serious affairs of life too 
 seriously. One can meet them much better if 
 one knows how to relax and forget them for 
 definite periods of each and every day. 
 
 You can forget how to play if you stop playing. 
 Even children may not know how to play if they 
 do not have the opportunity to do it. Among the 
 sweat-shop workers of our great cities, it has been 
 found that thousands of children have not known 
 how to play and have been practically strangers 
 to the spirit of play, simply because from their 
 earliest years they have been compelled to work. 
 Such children, it has been .found, must be taught 
 to play. It may be so in your case. Learn how 
 to pl^y by playing. Cultivate the society of 
 children. There are children all over the earth. 
 If there are no children in your family, there are 
 children in the family next door, or across the 
 street. Anyone who wanta the society of young 
 people can have it simply by desiring it. 
 
 If you are able to sing, continue the practice of 
 singing as long as you can carry a tune. People 
 
 6 
 
AS OLD AS HE FEELS 
 
 who sing constantly retain their voices in extreme 
 age, just as they retain their other powers. It is 
 only people who do not use their voices who lose 
 the ability to sing. 
 
 And learn to laugh! Laugh as the young 
 j)eople do, not only at the things that are truly 
 funny, but even at the things that are trivial. 
 This may mean that you must forget your dig- 
 nity, but you needn't worry about that. If you 
 have assumed a false dignity, it is not worth hav- 
 ing. And the chances are that everyone will 
 recognize it for what it is worth. The young 
 people will not think any more of you because 
 you are stiff and dignified, but they will think a 
 great deal more of you if you are a thoroughly 
 human personality, and if they find pleasure in 
 your smile and regard you as a "good fellow." 
 
 Remember that a man is as old as he feels. The 
 minute he begins to feel like an old man and 
 adopts the manners of an old man, he will rapidly 
 get old. But so long as he retains the manners of 
 a young man and the mental outlook of a young 
 man, and maintains in every respect the spirit of 
 youth, he will actually remain young. And he 
 will enjoy life with all the gusto of youth — with 
 I)erhaps a great deal added to it. 
 
LESSON XXXVIII 
 People Who Remain Young 
 
 THE unfortunate idea seems to have become 
 more or less prevalent that old age is 
 synonymous with decrepitude; but such should 
 not be the case, with men and women, any more 
 than it is in the case of animals living a normal, 
 healthy life. There is no reason why we should 
 not "grow old gracefully;" and, in fact, many old 
 people, like Cornaro, have actually learned to do 
 so. There are also many other examples of old 
 people who have attained a great age, and have 
 also retained their powers and faculties intact. 
 The consideration of a few of these cases will 
 doubtless be helpful and interesting. 
 
 On reviewing nearly two thousand reported 
 cases of persons who lived more than a century, 
 we generally find some peculiarity of diet or 
 habits to account for their alleged longevity. We 
 find some living among all the luxuries that life 
 can afford; others in the most abject poverty. 
 Some drank large quantities of water, others 
 little. Some were total abstainers from alcoholic 
 drinks ; others not. Some smoked tobacco ; others 
 did not. Some lived entirely upon vegetables ; 
 others used animal foods also. Some worked 
 with their brain; others with their hands. Some 
 ate only one meal a day ; others more. In fact, 
 
 8 
 
PEOPLE WHO REMAIN YOUNG 
 
 we notice a great divergence of diet; but in most 
 cases it will always be found that the diet has 
 been abstemious. In the majority of cases of 
 longevity moderation in the quantity of food has 
 been the rule, as shown by the following cases : 
 
 Judith Bannister, of Cowes, Isle of Wight, died 
 in 1754, aged 108. "She lived upon biscuits and 
 apphes, with milk and water, the last sixty years 
 of her life." 
 
 Ann Maynard, of Finchley, died in 1756, aged 
 112. "She lived with moderation, and took much 
 exercise." 
 
 John Michaelstone, died in 1763, aged 127. "He 
 lived to the above great age By extreme temper- 
 ance." 
 
 Owen CaroUan, of Duleck, County Meath, 
 Ireland, died in 1764, aged 127. "By temper- 
 ance and hard labor he attained so great an age." 
 
 Janet Anderson, of Newington, Middlesex, 
 died in 1764, aged 108. "Her life was regular 
 and temperate." 
 
 Elizabeth Macpherson lived in the County of 
 Caithness, died in 1765, aged 117. "Her diet was 
 buttermilk and greens ; she retained all her senses 
 till within three months of her death." 
 
 Mr. Dobson, of Hatfield, a farmer, died in 
 
 1 766, aged 139. "By much exercise and temper- 
 ate living, he preserved the inestimable blessing 
 of health." 
 
 Francis Confit, of Malton, Yorkshire, died in 
 
 1767, aged 130. "He was very temperate in his 
 living, and used great exercise, which, together 
 
 9 
 
MAKING OLD BODIES YOUNG 
 
 with occasionally eating a raw egg, enabled him 
 to attain such extraordinary age.'" 
 
 Catherine Noon, alias Noony, lived near the 
 city of Tuam, in Ireland, died in the same year, 
 aged 136. "Was very temperate at her meals. 
 Her husband died aged 128." 
 
 Philip Loutier, of Shoreditch, London, a 
 French barber, died at 105. **He drank nothing 
 but water, and ate only once a day." 
 
 Donald M'Gregor, a farmer in the Isle of Skye, 
 died at 1 17. "He was temperate at his meals, and 
 took much exercise." 
 
 Mrs. Boyce, of Guilford, Surrey, died in 1771, 
 aged 107. "By temperance she acquired con- 
 stant health." 
 
 Paul Barral, of Nice, a priest, died in 1171, 
 aged 106. "He continued in good health by liv- 
 ing on vegetables." 
 
 Mrs. Keithe, of Newham, Gloucestershire, died 
 in 1772, aged 133. "She lived moderately, and 
 retained her senses till within fourteen davs of 
 her death." 
 
 Mrs. Clum lived near Litchfield, Stafford, died 
 in 1773, aged 138. "By constant exercise and 
 temperate living she attained so great longevity 
 .... She resided in the same house 103 years." 
 
 Mary Rogers, of Penzance, Cornwall, died in 
 1779, aged 118. "Lived the last sixty years of 
 lier life on vegetables." 
 
 Val. ColebyroFPfeston, near Hull, died in 1782, 
 aged 116. "His diet for twenty years was milk 
 and biscuit." 
 
 10 
 
PEOPLE WHO REMAIN YOUNG 
 
 Cases of this character could be given almost 
 indefinitely, did space permit. But the above 
 will serve as samples of many others, and will 
 show us the important fact that all these old 
 people ate very little during the last years of their 
 lives; they often took much exercise. 
 
 Some old people — men particularly — have 
 been known to live to very great age while drink- 
 ing alcohol in some form, and smoking con- 
 tinuously. For every case of this character that 
 could be quoted, however, one could probably 
 give a hundred or a thousand cases of those un- 
 happy victims who have tried to follow their bad 
 example and dropped by the wayside. Moreover, 
 there is a certain, philosophy behind all this. 
 While we do not advise either drinking or smok- 
 ing, still, both drinking and smoking take away 
 the appetite; less food is eaten, the body does 
 not suffer from excessive protein intake and pro- 
 tein poisoning, or from other evils incidental to 
 overeating, and thus one of the prime factors in 
 the production of old age is greatly limited in 
 its influence. 
 
 Of all the cases of "famous old people" that of 
 Thomas Parr is perhaps the most noted. He was 
 a native of Shropshire, and died in 1635, at the 
 reputed age of 152. He first married at the age 
 o^ eighty-eight, "seeming no older than many at 
 •..^^orty."~IIe was finally brought to London by 
 Thomas, then Earl of Arundel, to see King 
 Charles I., "when he fed high, drank plentifully 
 of wines, by which his body was overcharged, 
 
 11 
 
MAKING OLD BODIES YOUNG 
 
 his lungs obstructed, and the habits of the whole 
 body quite disordered; in consequence, there 
 could not but be speedy dissolution. If he had 
 not changed his diet, he might have lived many 
 years longer." 
 
 On his body being opened by Dr. Harvey — ^the 
 famous discoverer of the circulation of the blood 
 — it was found to be in a most perfect state. **The 
 heart was thick, fibrous and fat; his cartilages 
 were not even ossified, as in the case of all old 
 l^eople," and the only cause to which death could 
 be attributed was, "a mere plethora, brought on 
 by more luxurious living in London than he had 
 been accustomed to in his native country, when 
 his food was plain and homely." 
 
 Parr was married the second time at the age of 
 a hundred and twenty one, and could run in foot 
 races and perform the ordinary work of an agri- 
 cultural laborer when JJo^years old. 
 
 Another remarkable example of lengevity was 
 Henry Jenkins, of the County of Yorkshire, a 
 j)oor fisherman, who at 100 still swam across 
 rivers, and died in the year 1670, at the reputed 
 age of 169, as the result of a chill ! Called upon 
 to witness to a fact dating 140 years back, he ap- 
 peared before the justices, accompanied by his 
 two sons, of whom one was 102 and the other 100 
 years old! 
 
 Humboldt assures us for his part, that he had 
 seen, near Arequipa, a peasant aged 143, whose 
 vvdfe was 117. 
 
 Mrs. Mary McDonald, an inmate of a house 
 
 12 
 
PEOPLE WHO REMAIN YOUNG 
 
 for the aged in Philadelphia, at the beginning of 
 the year 1900 was in her 130th year. 
 
 Some of these ages may be exaggerated. In 
 fact, Mr. Thome, in his work on Longevity, 
 proved them to be so. But there are very many 
 instances on record which are thoroughly estab- 
 lished and authenticated, proving that many men 
 and women have long passed the century mark, 
 and also that they have maintained their health, 
 activity, spirits and senses intact, up to and past 
 that great age. 
 
 Blandin, Graves, Brj^an and others report cases 
 of old man and women who have cut new teettL. 
 at eighty, ninety, and even a hundred years of 
 age. Evans, in his book, Hoxic to Prolong Life, 
 gives no less than sixteen authenticated cases 
 in which new teeth were cut at a hundred years 
 of age and upward. He also gives numerous 
 cases in which the hair turned dark again at such 
 advanced ages. In many instances the generative 
 faculties (in men) seem to have been active up 
 to the very end of a long life. Finot has collected 
 a number of such cajses in his Philosophy of 
 Long Life. For instance Francois Naille, at 
 the age of 100 had a child by a woman of the 
 village in which he dwelt, and Baron de Capelli, 
 dying at 107, is reported to have left his fourth 
 wife pregnant. oNIany similar instances could be 
 cited. 
 
 Examples of intellectual work at very advanced 
 ages could readily be quoted. Archimedes dis- 
 covered the burning-glass at 75. Epimenedes, 
 
 13 
 
MAKING OLD BODIES YOUNG 
 
 the Cretan philosopher, aged 100, continued to 
 astonish his contemporaries by his great intellect. 
 Solon, Zeno, Pythagoras, Diogenes, aU distin- 
 guished themselves by their vivacity and vigor 
 of mind, even after the age of 90. Democritus at 
 95 still mocked at human folly. Plato composed 
 several of his Dialogues at 80; and Cato learn- 
 ed Greek after having passed that advanced age. 
 Michael Angelo and Titian produced pictures at 
 90 years of age, while Alexander Humboldt as- 
 tounded those around him by his scientific 
 keeness at more than 90. 
 
 Many similar examples could be given, did 
 space permit, but these will at least show us that 
 old age can be made a very different thing from 
 what we have been in the habit of supposing; 
 and that, if the health be sound, and the brain 
 active, even great age will not interfere with the 
 comforts or pleasures of life, physical or intellec- 
 tual. 
 
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