(Concludes the subject of diet, and discusses the effect upon the system of stimulants and narcotics.) A few years ago there died an old gentleman who had devoted some twenty years of his life to teaching people to chew their food. Horace Fletcher was his name, and his ideas became a fad, and some people carried them to comical extremes. But Fletcher made a real discovery; what he called "the food filter." This is the automatic action of the swallowing apparatus, whereby nature selects the food which has been sufficiently prepared for digestion. If you chew a mouthful of food without ever performing the act of swallowing, you will find that the food gradually disappears. What happens is that all of it which has been reduced to a thin paste will slip unnoticed down your throat, and you may go on putting more food into your mouth, and chewing, and can eat a whole meal without ever performing the act of swallowing. Fletcher claimed that this is the proper way to eat, and that you can train yourself to follow this method. I have tried his idea and adopted it. One of my diet rules, to which there is no exception, is that if I haven't the time to chew my food properly, I haven't the time to eat; I skip that meal.
The habit of bolting food is a source of disease. To be sure, the carnivorous animals bolt their food, but they are tougher than we are, and do not carry the burden of a large brain and a complex nervous system. If you swallow your meals half chewed, and wash them down with liquids, you may get away with it for a while, but some day you will pay for it with dyspepsia and nervous troubles. And the same thing applies to your habit of jumping up from meals and rushing away to work, whether it be work of the muscles, or of brain and nerves. Proper digestion requires the presence of a quantity of blood in the walls of the stomach and digestive tract. It requires the attention of your subconscious mind, and this means rest of muscles and brain centers. If you cannot rest for an hour after meals, omit that meal, or make it a light one, of fruit juices, which are almost immediately absorbed by the stomach, and of salads, which do not ferment. You may rest assured that it will not hurt you to skip a meal, and make up for it when you have time to be quiet. I have been many times in my life under very intense and long continued nervous strain; for example, during the Colorado coal strike, I led a public demonstration which kept me in a state of excitement all the day and a good part of the night several weeks. During this period I ate almost nothing; a baked apple and a cup of custard would be as near as I would go to a meal, and as a result I came through the experience without any injury whatever to my health. I lost perhaps ten pounds in weight, but that was quickly made up when I settled back to a normal way of life.
I have been on camping trips when I had a great deal of hard work to do, carrying a canoe long distances on my back, or paddling it forty miles a day. On the mornings of such a trip I have seen a guide cook himself an elaborate breakfast of freshly baked bread, bacon, and even beans, and make a hearty meal and then go straight to work. My meal, on the contrary, would consist of a small dish of stewed prunes, or perhaps some huckleberries or raspberries, if they could be found. I will not say that I could do as much as the guide, because he was used to it, and I was not. But I can say this—if I had eaten his breakfast at the start of the day, I would have been dead before night; and I mean the word "dead" quite literally. I know a man who started to climb Whiteface mountain in the Adirondacks. He climbed half way, and then ate lunch, which consisted of nine hard boiled eggs. Then he started to climb the rest of the mountain, and dropped dead of acute indigestion.
There are few poisons which can affect the system more quickly, or more dangerously, than a mass of food which is not digested. The stomach is an ideal forcing-house for the breeding of bacteria. It provides warmth and moisture, and you, in your meal, provide the bacteria and the material upon which they thrive. Under normal conditions, the stomach pours out a gastric juice which kills the bacteria; but let this gastric juice for any reason be lacking—because your nervous energy has gone somewhere else, or because your blood-stream, from which the gastric juice must be made, has been drawn away to the muscles by hard labor; then you have a yeast-pot, with great quantities of gases and poisons. In acute cases the results are evident enough: violent pains and convulsions, followed by coma and the turning black of the body. But what you should understand is that you may produce a milder case of such poisoning, and may do it day after day habitually, and little by little your vital organs will be weakened by the strain.
It does not make any difference at what hour of the twenty-four you take the great bulk of your food. It is one of the commonest delusions that you get some strengthening effect from your food immediately, and must have this strength in order to do hard work. To be sure, there are substances, such as grape-sugar, which require practically no digesting; you can hold them in the mouth, and they will be digested by the saliva, and absorbed at once into the blood-stream. But unless you have been starved for a long period you do not need to get your strength in this rush fashion. If you ate your normal meals on the previous day, your blood-stream is fully supplied with nutriment which has been put through a long process of preparation, and you can get up in the morning and work all day, if necessary, upon what is already in your system. To be sure, you may feel hungry, and even faint, but that is merely a matter of habit; your system is accustomed to taking food and expects it. But if you are a laborer doing hard work, you can easily train yourself to eat a light meal in the morning, and another light meal at noon, and to eat a hearty meal when your work is done and you can rest. Two light meals and a hearty meal are all that any system needs, and you can prove it to yourself by trying it, and watching your weight once a week.
I have tried many experiments, and the conclusion to which I have come is that there is no virtue in any particular meal-hours or any particular number of meals. For several years I tried the experiment of two meals a day. I was living a retired life, and had little contact with the world, and I would make a hearty meal at ten o'clock in the morning, and another at five in the afternoon. But later on I found that inconvenient, and now I take a light breakfast, and two moderate-sized meals at the conventional hours of lunch and dinner. I can arrange my own time, so after meal times is when I get my reading done. Sometimes, when I am tired, I feel sleepy after meals, but I have learned not to yield to this impulse. I do not know how to explain this; I have observed that animals sleep after eating, and it appears to be a natural thing to do; but I know that if I go to sleep after a meal, nature makes clear to me that I have made a mistake, and I do not repeat it. I never eat at night, and always go to bed on an empty stomach, so I am always hungry when I open my eyes in the morning. I never know what it is not to be hungry at meal times, and my habits are so regular that I could set my watch by my stomach.
Another common habit which is harmful is eating between meals. I have known people who are accustomed to nibble at food nearly all the time. Shelley records that he tried it as an experiment, thinking it might be a convenient way to get digestion done—but he found that it did not work. The stomach is apparently meant to work in pulses; to do a job of digesting, and then to rest and accumulate the juices for another job. It will accustom itself to a certain régime, and will work accordingly, but if, when it has half digested a load of food, you pile more food in on top, you make as much trouble as you would make in your kitchen if you required your cook to prepare another meal before she has cleaned up after the last one. Three times a day is enough for any adult to eat. Children require to eat oftener, because their bodies are more active, and they not merely have to keep up weight, but to add to it. The simplest way to arrange matters with children is to give them three good meals at the hours when adults eat, and then to give them a couple of pieces of fruit between breakfast and lunch, and again between lunch and supper. I have never seen a child who would not be satisfied with this, when once the habit was established.
I have already spoken of the cooking and serving of food. I consider that the "gastronomic art," as it is pompously called, is ninety-nine per cent plain rubbish. To be sure, if foods are appetizingly prepared, and look good and smell good and taste good, they will cause the gastric juices to flow abundantly, as the Russian scientist Pavlov has demonstrated by practical experiment with the stomach-pump. But I know without any stomach-pump that the best thing to make my gastric juices flow is hard work and a spare diet. When I come home from five sets of tennis, and have a cold shower and a rub-down, my gastric juices will flow for a piece of cold beefsteak and a cold sweet potato, quite as well as for anything that is served by a leisure class "chef." Needless to say, I want food to be fresh, and I want it to be clean, but I have other things to do with my time and money than to pamper my appetites and encourage food whims.
If you have a grandmother, or ever had one, you know what grandmothers tell you about "hot nourishing food"; but I have tried the experiment, and satisfied myself that there is absolutely no difference in nourishing qualities between hot food and cold food. If you chew your food sufficiently, it will all be ninety-eight and six-tenths degree food when it gets to your stomach, and that is the way your stomach wants it. Of course, if you have been out in a blizzard, and are chilled, and want to restore the body temperature, a hot drink will be one of the quickest ways, and if the emergency is extreme, you may even add a stimulant. On the other hand, if you are suffering from heat, it is sensible to cool your body by a cold drink. But you should use as much judgment with yourself as you would with a horse, which you do not permit to drink a lot of cold water when he is heated up, and is going into his stall to stand still.
I have mentioned the word "stimulants," and this opens a large subject. There are drugs which affect the body in two different ways: some excite the nerves, and through the nerves the heart and blood-stream, to more intense activity; others have the effect of deadening the nerves, and dulling the sense of exhaustion and pain. One of these groups is called stimulants, and the other is called narcotics; but as a matter of fact the stimulants are really narcotics, because they operate by dulling the nerves whose function it is to prevent the over-accumulation of fatigue poisons; in other words, they keep the nerves and muscles from knowing that they are tired, and so they go on working.
It is possible, of course, to conceive of an emergency in which that is necessary. Once upon a time, on a hunting trip, I had been traveling all day, and was caught in a rain storm, and exhausted and chilled to the bone; I had to make camp without a fire, so when I got the tent up I wrapped myself in blankets and drank a couple of tablespoons full of whiskey. That is the only time I have ever taken whiskey in my life, and it warmed me almost instantly, and did me no harm. In the same way there were two or three occasions when I was on the verge of a nervous breakdown, and could not sleep, and let the doctor give me a sleeping powder. But in each case I knew that I was fooling with a dangerous habit, and I did no more fooling than necessary. No one should make use of either stimulants or narcotics except in extreme emergency, and never but a few times in a lifetime. What you should do is to chan............