The Arizona sentinel., 1889-01-26

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 eat slowly. Commence with some oat-
 meal and milk. Then if you have any
 brain-work to do during the day eat a
 roll, some eggs and drink a cup of cof
 fee. Those who have hard physical
 work might eat meats, but no one
 should make heavy breakfast. Don't
 read your morning newspaper while
 eating. By reading while eating you
 draw some of the blood away from the stomach to the brain when it should
 be assisting in helping the organs to digest the food. After resting for few minutes start off for your
 business, and, if possible, walk. Don't walk fast, but gently, and in all kinds of weather. The meal of the day should be taken at noon or soon afterward. It should be plain and sub stantial, and what one fancies most. Of course any one troubled with dys
 pepsia will choose dishes easy to di gest. Dyspepsia is the foundation of all diseases, and dyspepsia is caused very much by the dinners that are eaten. Don't drink while eating. Drink before meals or after you have finished. but not during the meal. The food should not be eaten too hot, and hot bread Or biscuits are very bad. Walk home from business in the evening and take a light supper Before retiring it is good thing to sponge your body with salt water again. Never sleep in any clothing you have worn during the day. Always have the top of the win dow open to give fresh air in the room. Never have fire in the bedroom, but have plenty of covering on the bed. Many men are troubled with insomnia. These men are usually of sedentary habits, They are in their office all day doing brain work. Their brain is tired and they can't sleep. If they would get up and take some exercise in order to get physical ly tired they would soon sleep. Men and women don't walk enough. If they have to go a mile they must ride, and if they have to go three blocks they have to get on car. Eight hours sleep, 1 think, is the proper quantity. The day ought to be divided into three-eight hours for work, eight hours for play and eight for sleep
 Rowing boat is the best exercise any one can have. Next to that comes machine-rowing, then sparring and then swimming. All these exercises bring all the muscles of the body into play. Bicycle-riding, think, Is very bad. The exercise is good for the muscles of the legs, but for no others. The chest and stomach muscles are the most important ones to keep well. A man can live without his legs. Then bicycling makes man stOOp and become rOund-shOuldered. Rowing is admitted by all authorities to be the most beneficial of exercises, because it calls into play every muscle in the body and gives to each one full and equal share of work. Five minutes of brisk rowing will produce a rapid cir culation of the blood, free perspira- tion, cause the lungs at each inspira- tion to fill themselves to their full ca pacity, and thus enlarge the chest and vltalize the blood, without unduly straining any of the muscles. This condition of the body can not be ob- tained from any other form of exer- else in the same time without making one set of muscles do all the work, and so seriously laming them. Rowing, therefore. is an excellent substitute for the gymnasium.
 Those of either sex who lead a seden- tary life suffer, with rare exceptions, from some form of dyspepsia. These troubles can be permanently cured by proper exercise, while medicine affords only a temporary relief. In these dis eases the exercise of rowing is espe- cially beneficial, for in taking a stroke the body is first doubled up and then stretched out producing a movement of all the internal organs, invigorating and strengthening them, and soon re- suits in a radical cure.
 Another trouble that men and wom- en suffer from is weakness in the small of the back, making them round shouldered, ungraceful in their car riage, cramping the chest and lung room and causing them to sit with a bowed back. Rowing is tor this an absolute specific, for as the muscles of the back become strengthened (and it is surprising how quickly they gain strength) it is found to be much easier to sit or walk erect than bent over, as formerly.
 If ladies would devote a small DOT tion of each day to this exercise, they would soon secure that freshness of complexion and roundness of limb so indicative of perfect digestion and cir culation, and nervousness would be unknown except as a memory of the past.
 The rowing machine should not be exercised more than ten minutes at time. It is not so much the amount of exercise taken that does good as talk ing it regularly. Light exercise is better than heavy, and one should never keep exercising until he is tired.
 Many persons are troubled a great | deal with sore throats. Sore throats are often due to a weakness of the |