Ottumwa tri-weekly courier. [volume] (Ottumwa, Iowa) 1903-1916, 1913-05-13
CONSTIPATION IS BEING LOOKED UPON
AS CAUSE OF RACE DEGENERACY
Causes That the Disease is Derived From and Ways b.
Which it May be Cured are Told by the Head of
the Y M c. A. Health League

food canal, does not leave the body
until forty-eight hours, and often
longer, have elapsed, whereas twelve
or at most twenty-four hours are suffi-
cient in state Of health for it's tran
sit OF the entire canal.
insufficient Bulk.
Lack of sufficient bulk in ones
food Is, equally with hasty eating. a
common cause of constipation. The
alimentary canal In man is much
larger and longer than in those ami
mails which were intended to feed
upon a concentrated diet, being, In
fact, ten times the length Of the
trunk. The colon. too, is sacculated
like the colon Of herbivorous animals
indicating the adaptation of the food
canal to bulky food, whereas carniv-
orous animals have short intestines
and smooth colon.
Fresh vegetables of all kinds are
essential for bulk sufficient to slim
ulate peristalis. The Russian peas
ant keeps regular by means Of
sauer kraut, which affords ample
bulk. A diet OF white bread and
meat, on the other hand, leaves al
most no residue whatever in the in
testines.
Bulk-giving celulose is an import
ant constituent of such vegetables as
carrots, turnips, parsnips, lettuce,
cabbage and spinach. 1t does not d.
gest readily, and therefore plays an
important part in diluting the nutri-
tive elements of the food, and in sup
plying to the intestines the stimulus
necessary to cause it to move the
food along at sufficient rate. Con-
sequently, a diet which contains lit
tie or no cellulose is of necessity a
constipating diet. .
High Protein Diet.
A diet in which the protein pro-
portion is high also promotes con-
stipation, especially If the protein be
supplied in the form Of meat. In the
first place, meat does not give the
bulk necessary to stimulate peristal1c
movements, and therefore should give
way to vegetable foods which con-
tain a considerable amount of cellu-
lose, and which at the same time AZ
ford sufficient nutrition. In the Sec
ond place, meat contains an exces-
sive quantity Of protein, and protein
encourages putrefactive processes. In
the intestine that bring about an al
kaline condition of the intestinal
contents, a condition which prevents
normal intestinal activity.
How to Cure.
Drink freely of water, about four
pints day, and take glass or more
upon rising in the morning and upon
retiring. Eat plenty Of grains, Juicy
fruits, figs, prunes and other laxative
foods. Masticate thoroughly, until
food Is Of creamy consistency,
Avoid fried foods, especially meat
and eggs ,overdone. Avoid pastry and
in general the use Of much sugar
and too fancy dishes. Have regular
hour Of evacuation. An occasional
massage of the abdomen is valuable,
in extreme cases every day. AS soon
as possible massage should be drop
ped. Do not become dependent upon
it. Relax. Recreate. Do not
worry. Take plenty Of rest,
at least eight to nine hours
daily. Exercise regularly every day.
Emphasize abdominal works, such as
bending forward, backward and side
ward, lying on back and crowdfrs
the knees up into the abdomen. En-
phasize deep breathing exercises,
rapid walking, riding horseback, run
ming, tennis, golf. In extreme cases, I
1t may become necessary to change
from a sedentary to an out-of-door
active occupatiOn |