The Democratic advocate. [volume] (Westminster, Md.) 1865-1972, 1892-10-22
To be a Well Women.

No woman can be well unless she Is
abundantly nourished She must have
plenty of healthy blood. To keep up a SUIT
ficient supply of this she must eat an album
ance of nourishing food She should drink
plenty of milk aud eat plenty of eggs and
meat Fresh meat is especially essential,
according to DIR. F. Winckle, Director of
the Royal University Clinic for Women in
Munich.
4 woman will not have sufficient apppe-
tite to eat abundantly unless she exercises
freely, and if she does eat abundantly she
will have need of still further exercise to
promote the active performance of their
functions by her digestive organs.
If she exercises freely, that exercise
should be taken under the most healthful
conditions possible. She should wear
loose clothing at all times, but above all
when exercising. All her exercises should
be taken, so far as practicable, in the open
air.
On rising in the morning take plunge
in cold water | mean by that, take a
plunge into the water and out again with
out remaining a minute or even a second
under the surface.
Many women will imagine that this will
give them cold, but it will not properly
done. The whole point is to have reaction
take place Immediately. To secure this
have the apartment in which the bath is
taken heated to at least 85 degrees Fahren-
heit
Then the moment that the fair bather
emerges from the water the warm air will
strike the momentarily chilled surface of
her body and reaction will Immediately take
place This should be still further pro-
NOTED by vigorous rubbing with Turkish
towel, lying for few minutes between
warm blankets, etc.
IL matters not how cold the water, pro
yided the entrance into it and exit from ii
be instantaneous. No cold can be taken
where there is Immediate reaction. On
the other hand, similar plunge into warm
water and an emergence from it into the
atmosphere of n cold room will almost in
evitablv cause the bather to take cold.
\ judicious system of home gymnastics
faithfully followed will correct round shoul-
ders, fiat chest and a STOPPING gait. Show
me woman who has persistently and per
severingly taken fifteen minutes wise gym
nastic exercise each morning and evening
in the open air daily for Il year and | will
show you woman with an erect, noble
bearing, firm and graceful walk, COM
plexion whose bloom no resource of art can
stimulate, and calm, self-possession that
enables her to meet your gaze without
finching, blushing or any other evidence
of awkwardness, embarrassment or self
consciousness.
Among the best movements to perform
in such a system of exercise as | am re-
commencing, | may mention the following:
The lady should stand perfectly erect with
her heels together and thoroughly initiate
her lungs with the pure morning air, draw
ing in her breath very slowly and expelling
it in the same way. This should be re-
peated eight or ten times Then bring
the arms forward at full length with the
palms together and throw them vigorously
! backward till the backs touch.
Repeat this motion seventy-tive or a
hundred times. Then let the lady put her
arms down with her hands close to her
sides, the thumbs pointing forward Then
let her raise her arms straight up till the
backs meet above her head Then bring
them down again till the palms again rest
against her thighs.
For the next movement let her extend
her arms to the utmost above her head,
with the palms pointing forward, and let
her then lean gradually forward without
bending her knees until she touches the
ground in front of her toes with her finger
tips. Then let her slowly recover her
former position and repeat this movement
ad libitum.
These three simple movements vigor-
ously executed for half an hour day will
have wonderful influence in making a
well woman They will do more-they
will make her pretty one also, in form at
least, if not in face. They will consider
ably increase the size of her bust and arms.
Diet, bathing, exercise, common sense,
brought to bear upon all the details of her
method of living-these comprise the an
swer to the question "How to be well
woman