to amend your careless ways. A short, brisk walk beforehand often
helps.

If necessary, use a chamber and "squat" as savages do. In this position,
the thighs support the abdomen, and force is exerted without straining.
Massaging the abdomen by firmly rubbing it round and round, clockwise, with
the hand, often does good, as does pressure with a finger on the flesh
between the end of the backbone and the anus. Try every method before
taking purgatives, for with patience and determination these are rarely
necessary.

Carefully cooked and "concentrated", easily digested and "pre-digested"
foods contain little residue; every meal should contain some indigestible
matter to stimulate the intestines. Brown bread, porridge, lettuce, cress,
apples and coarse vegetables are all good for this purpose, but if taken
too freely may cause heartburn and flatulence. Meat, milk, fish, eggs and
most patent foods have not enough waste. Boiled milk is very constipating.

Purgatives, injections and medicines, alone, are useless, for the bowel
becomes still more insensitive to natural calls under the artificial
stimulation of drugs, on which it becomes so entirely dependent that
without their aid it will not act.

It may be necessary to clean out the bowel by an enema.

Make a lather with clean warm water and plain soap, and fill the enema
syringe (a half-pint size is useful). Smear the nozzle with vaseline, lean
forward and insert into the anus, pointing a little to the left. Press the
bulb, withdraw the nozzle, retain the liquid a few moments and a desire to
go to stool will be felt.

A simpler plan is to buy glycerin suppositories. One is inserted into the
anus and acts like an injection. It must be clearly understood that these
are emergency measures.

If internal piles come down at stool, do not allow them to remain and get
engorged with blood. See that your hands are scrupulously clean, and your
nails closely cut and free from dirt; then moisten the middle finger with a
little vaseline taken to the lavatory for the purpose, and gently return
the haemorrhoids, sitting down for a few minutes to retain them.

A mild purge may be taken once a week with advantage. Glauber's Salts
(Sodium Sulphate), Cascara Sagrada, and liquid paraffin are all good, while
Castor Oil Globules are suited for children.

For flatulence, take a 10-minim capsule of Terebine after meals, or
charcoal, either as French Rusks ("Biscols Fraudin") or a teaspoonfu