If you do not have at least one bowel movement a day it is a sign of constipation, which means the acc.u.mulation of waste material from food in the intestine. Exercise, especially walking, eating coa.r.s.e vegetables, coa.r.s.e breads and coa.r.s.e cereals, and fruit, and drinking enough water will help the bowels to move properly. Constipation is not only an unclean habit of the body, but it is dangerous, because the waste matter decays and poison is carried all over the body. Headaches, indigestion, bad breath and chronic fatigue are some of the results.

5. _Keep Clean_--A Girl Scout should be sure that the air, water and food that she allows to enter her body are clean. Be sure that they are pure when they reach her, and keep them so by keeping her body, clothes and room clean with the help of sun, soap and water. You have probably heard of germs, microbes and bacteria. These are names for the same organisms, which are tiny forms of plant life unseen by the eye, and of which our unaided senses give us no knowledge. They exist everywhere and in many forms. Most of them are harmless to human life, and many of them are useful, as, for example, one that grows on the roots of peas and beans and helps the plants to extract nitrogen from the air. Some bacteria, however, are harmful, and these are known as disease germs, as they are active in producing diseases, especially those diseases which we know as contagious. The dangerous germs nearly all live in dust and dirt and in dark places. When we clean house and dispose of waste material and bring air and sunlight into dark and dirty places we are doing more than removing unpleasant sights and smells, we are destroying the breeding places of disease.

Every girl wants a clear skin. Proper food, water and exercise give this; but it is also necessary to keep the surface clean by taking a hot bath with soap at least twice a week, and a cold or tepid sponge and rubdown the other days. Besides the loose dirt which comes on the body from the outside, perspiration and oil come from the inside through the skin pores, and when acc.u.mulated give a disagreeable odor. Special attention is needed to guard against this odor, particularly under the armpits, and soap and water should be used daily. A hot bath is relaxing and opens the pores. A cold bath is stimulating and closes the pores. A hot bath is best taken at night, or if taken in the morning, follow by a cool sponge or shower. Do not take a cold plunge bath unless advised to do so by a physician.

Always wash the hands immediately before handling or preparing food and before eating. Always wash hands after going to the bathroom. Keep nails short, and clean with nail brush each time the hands are washed and with orange stick when necessary.

During menstruation it is particularly important to keep the body and clothes scrupulously clean, by bathing or washing with plenty of water.

_Hair_--Air and a good brushing every day will keep the hair in good condition. It should be washed once in two weeks. Wash with hot soapsuds and rinse thoroughly, using first hot, then cooler, and finally cold water. Keep the hair brush clean by washing in cold water and soap and a little ammonia at least once a week. The brush should be dried in the sun, not by artificial heat.

_Ears_--Keep the outer surfaces of the ears clean, but leave the inner part alone. Do not poke for wax or put oil in the ear.

_Feet_--Bathe the feet in hot water at night, when tired. In the morning bathe with cold water after hot, to harden them for walking. Keep the toenails clean, and cut evenly.

_Teeth_--Next to a fresh, sweet skin the most beautiful feature of a truly beautiful woman is her teeth. The basis of beautiful teeth is a clean mouth. Teeth should be brushed at least twice a day. The best times are after breakfast and the last thing before going to bed. A brush with medium soft bristles should be used. Clean a new brush thoroughly with soap and water and soak in cold water to set the bristles. A toothbrush should be cleansed and aired and if possible sunned every day. Never use a brush that has begun to lose its bristles, or which has become caked or yellow. Paste or powder that is not gritty should be used. Always brush away from the gums; that is, brush the upper teeth down, and the lower teeth up. Clean the roof of the mouth and the tongue.

It is a good plan to have the teeth examined at least every six months.

Then any repairs or cleaning that may be needed can be easily attended to and much future pain, trouble and expense saved.

_Eyes_--Wash eyes carefully for "sleepers" in the morning. Bathing with alternate hot and cold will rest and strengthen the muscles.

_General Safeguards_--Do not use public towels or drinking cups.

Do not use towels, handkerchiefs or other toilet articles or gla.s.ses or cups or table utensils used by others.

Avoid sneezing or coughing into another person's face.

Measurements

Every Girl Scout should know her measurements, including her height, her weight, her waist measure, her chest girth and her chest expansion. Not only are these things convenient to know when ordering uniforms and buying clothes, but any physical director, gymnasium teacher or doctor can tell her if these are in good proportion for her age and general development and advise her as to how she may go about to improve them if they need it.

The accompanying table (given in the last section of the Health Record) shows the right height and weight for girls at different ages. The way to consult it is as follows:

First, find your height by measuring yourself without shoes against a wall. The best way to do is to have someone lay a ruler on top of your head so that it extends to the wall and touches it at right angles. Then the place should be marked and the distance measured with a yard stick or tape. Count a half inch as the next highest inch; thus if you measure 59-1/2 inches call this 60. If you measure 59-1/4 count it as an even 59. Stand with heels against the wall, and head high: "Stand Tall."

Second, find your weight with only indoor clothes on. Take the weight to the nearest pound, counting as before a half pound or three-quarters as the next highest and disregard the amounts less than one-half.

Then take your card and look along the top row for the age to which you are nearest, counting six months past one year mark as the next year.

Thus, if you are within six months of being 13, count yourself 13.

Then look at the left-hand upright row of figures and find your height in inches.

Then with a rule or paper find the corresponding number of pounds for your height and age.

You will see that a girl may be any number of inches tall within wide limits, but her weight must correspond to her height rather than simply to her age.

A girl should be within ten per cent of the proper weight for her age and height. If you find that you are underweight, do not be frightened or discouraged, as it is quite easy to get up to normal by following the health rules, particularly those relating to food, water and sleep.

Drink as much milk as possible, and eat fresh vegetables and don't spoil your appet.i.te by eating too many sweets or nibbling between meals. If you find that after a month you are still more than ten per cent underweight, then ask your parents if you can see the doctor or consult the school physician.

A Health Record Chart for Girl Scouts

Girl Scouts who are working for "The Health Winner" badge should keep an account of their progress for three months, and a good way to do it is to have a Health Chart to fill out daily and bring the record for each week to their Captain, at troop meeting. The chart given below is suggested as a model, and copies will be obtainable from National Headquarters, but troops can make up their own.

Every Scout is naturally a Health Crusader, and she can use the blanks provided by the National Modern Health Crusade if she so desires.

In this case the first two points can be combined, which relate to washing hands and face, and an additional point inserted in place of the second, to the effect that "I ate no sweets, candy, cake or ice cream between meals today."

DAILY RECORD OF POINTS _Scout_..........................

1. I did my setting-up exercises _Checks for Week Commencing Monday_ No......

2. I walked, worked or played

Pt.

Mon.

Tues.

Wed.

Thurs.

Fri.

Sat.

Sun.

Outdoors at least

a half-hour

2a. Time spent walking

1

------------------------------------------------------------------------- 2b. Distance walked

2

------------------------------------------------------------------------- 3. I went to bed early

last night, and slept

at least 8 hours

2a

------------------------------------------------------------------------- 4. I slept with my window open

2b

------------------------------------------------------------------------- 5. I drank six gla.s.ses of

water between meals

3

------------------------------------------------------------------------- 6. I ate no sweets, candy,

cake, sweet drinks or ice

cream, except as dessert

4

------------------------------------------------------------------------- 7. I ate green vegetables

or fruit or salad

5

------------------------------------------------------------------------- 8. I drank no tea or coffee

6

------------------------------------------------------------------------- 9. I drank milk or had milk

in some other form

7

------------------------------------------------------------------------- 10. I had a bowel movement

8

------------------------------------------------------------------------- 11. I washed my hands before

eating, and after going to

the bathroom

9

------------------------------------------------------------------------- 12. I had a bath (at least

two a week must be recorded)

10

------------------------------------------------------------------------- 13. I brushed my teeth twice

during the day

11

------------------------------------------------------------------------- 14. I brushed my hair night

and morning

12

------------------------------------------------------------------------- 15. I shampooed my hair

(at least once every four

weeks)

13

-------------------------------------------------------------------------

14

-------------------------------------------------------------------------

15

-------------------------------------------------------------------------

_Date handed to Captain_..................

_Captain's Comment_.................................

THE GIRL SCOUT'S HEALTH RECORD

RECORD FOR WHOLE PERIOD

1. Posture at beginning: (Comment by Captain).....................

2. Posture at end: (Comment by Captain).....................

3. Total distance walked.....................

(Must be at least 75 miles)

4. At least three shampoos...............................

5. Any colds during period?..............................

6. Constipation during period?...........................

7. Answered correctly the following questions: How do you care for your teeth properly?...............

Why is it important to care for your eyes?.............

How can you rest them?.................................

What are points to remember about light for work?......

What is the difference in effect between a hot and a cold bath?.....................................

How do you care for feet on a hike?....................

8. Height in inches at beginning of period...............

Weight in pounds at beginning of period...............

Standard weight for height and age?...................