Chapter 32: Protecting one's health though natural means

Along with the God-given gift of the human body comes the great responsibility of caring for it properly. The following Siman is based primarily on Rambam (Hilchos Dei'os, Ch. 4), who places a strong emphasis on both eating the right foods and on the way they are to be eaten. Mental health, personal hygiene, and sleep habits are also addressed in this Siman, as they too play an important role in one's overall well-being. The medical advice here is consistent with accepted medical opinions of the 19th century, when this work was authored. Clearly, nowadays one should follow contemporary medical opinion when deciding on dietary and other issues regarding health and physical well-being.

---

§1

Since maintaining a healthy and fit body is an attribute of Godliness, for it is impossible to properly understand or gain any knowledge of the Creator if one is ill, therefore, it is incumbent upon every person to distance himself from anything that can harm the body, and to accustom himself to things that strengthen and restore health to the body. This concept is reflected in the verse that states (Devarim 4:15): 'You shall greatly beware for your souls', i.e., you should take great care to ensure your continued physical health and survival.

---

§2

Kitzur proceeds to explain the function of food and how it is processed by the body: The Creator, blessed is He and blessed is His Name, created the human being (and all living creatures) and instilled in him the natural heat, and this is the source of life of every person. For if this natural fire were to be extinguished, his life would immediately cease. The sustenance of this heat is achieved through the food that a person consumes. This can be compared to a fire that continuously burns: Unless wood is constantly added, it will be completely extinguished. Likewise, a person: if he does not eat his inner fire will be extinguished, and he will die. When a person eats, the food is first ground between the teeth, and mixed with saliva and then broken down (i.e. partially digested) to form a semi-liquid mass. From there, i.e., the mouth, it descends to the stomach, where it is ground further and mixed with the fluids of the stomach and of the gall bladder, i.e., bile. As the process continues, the food is broken down further and cooked by the heat and the gastric fluids and begins to be digested by the body. During digestion a portion of the food is selected from that portion, all the bodily organs receive their nourishment and sustain a person's life. The waste, which is the excess portion of the food, is excreted from the body. It is in reference to this set of purposes that we say in the blessing of Asher Yatzar (according to one interpretation): "and acts wondrously". In this blessing we are giving thanks to the Holy One, blessed is He, Who gave the natural ability to every person to allow his body to select the good portion from the food that he eats. Additionally, we are endowed with a wondrous system in which every organ can draw to itself its appropriate nourishment, and the waste is excreted out of the body. This function is particularly crucial to one's survival, for if any of the waste product remains inside the bodyit would rot and would cause one to become ill, God forbid.

Therefore, it is evident that most of one's physical strength or weakness is dependent on the digestive process. If the food is digested easily and efficiently, then the person will remain healthy. However, if the digestive process is impaired, then the person's body will be weakened and he can come to grave danger, God forbid.

---

§3

Having stressed the importance of a smooth digestive process, Kitzur now explains how this is accomplished: The digestive process is most efficient if the amount of food eaten is not too great and it is easily digestible. For if a person eats too much and the stomach is full, then the digestion is difficult. The reason for this difficulty is that since the stomach is completely full, it cannot expand and contract in its normal fashion to grind up the food properly. Just as a fire which, if too much wood is added, will not burn well, so too, excessive food in the stomach cannot be digested well. Therefore, a person who wishes to protect his physical health needs to be vigilant to eat only a moderate amount. This amount can vary, depending on one's metabolism, but it should not be too little, nor should one be completely satiated. Most illnesses that afflict man are caused only by consumption of harmful foods or because he fills his stomach and eats excessive amounts. The latter form of behavior is harmful even if one consumes foods that are good for the body. In reference to this, King Shlomo wisely stated (Mishiei 21:23): One who guards his mouth and his tongue guards his soul from troubles. This means that one who guards his mouth from eating something harmful or from eating until he is satiated, and guards his tongue from speaking more than necessary, protects his soul and ensures his survival.

Another point that highlights the danger of overeating: A wise man stated: One who eats a small amount of harmful food does not cause as much damage to himself as one who eats too much healthy food.

---

§4

Different people have different dietary needs, and the needs vary depending upon their age: — A person in his youth has a strong digestive system. Therefore, he requires food on a regular basis, more than a middle-aged person requires. And the elderly person, due to his waning strength, requires light food in small quantities, but high in quality (i.e., nutritional value) in order to strengthen him.

---

§5

During the warmer season, the digestive organs are weakened due to the heat, and so it is proper that the amount one eats during the warmer season be less than in the colder season. In the opinion of medical experts, in the summer a person should eat just two-thirds of what he would eat in the winter.

---

§6

A fundamental principle in the field of medicine is to precede a meal by exercise through walking or other forms of physical labor, until his body temperature rises. Then, afterward, he should eat. Regarding this it is written in the Torah (Bereishis 3:19): "By the sweat of your brow shall you eat bread." Additionally, Scripture states (Mishlei 31:27): "and [one] does not eat the bread of laziness..."

Before eating one should loosen one's belt to allow for expansion of the stomach. A mnemonic device to remember this rule can be found in the verse (Bereishis 18:5): "I will fetch a morsel of bread". The word ekchah is a reverse acronym for "loosen the belt before eating", and the words "pas lechem" are an acronym for "lest you be afflicted by gastric illness". While eating, one should remain seated in his place or lean on his left side. After eating, one should not be very active, because this type of movement will cause the food to descend from the stomach before it is properly digested and this will cause him harm. Rather, he should walk a short distance and then rest. Additionally, one should not go for a long walk, nor should he exert himself after a meal. One should not go to sleep after a meal until two hours have passed, so that the vapors from the digesting food do not rise to his brain and harm him. Similarly, attending the bathhouse, letting blood, and engaging in marital relations should be avoided immediately after a meal, which is when they are detrimental to one's health.

---

§7

Another factor to consider when choosing foods is that no two people share the same constitution. There are those who have a warm constitution,and there are others who have a cold constitution, and yet others have a moderate constitution. Just as people are not all the same, foods also differ. It is important that each individual choose a diet that creates a balance between his body and the food he eats. One who has a moderate constitution should eat foods that are also of a moderate nature. However, one who does not have a moderate constitution should eat foods that are slightly opposed to his constitution. The proper balance is achieved as follows: One who has a warm constitution eat hot or spicy foods that cause the body temperature to rise, such as spices and fragrant herbs. Rather, he should eat foods that have a cooling effect on the body and some pickled foods as well. One who has a cold constitution should eat hot or spicy foods that have a warming effect on the body. Similarly, the food intake should be adjusted according to the season and one's location. During the summer, one should eat foods that have a cooling effect on the body, such as the meat of lambs, tender goats, young chickens, and also some pickled foods.

During the colder seasons, one should eat foods that warm the body.

Similarly, in a cold land one should eat foods that warm the body, and in a warm land one should consume foods that cool the body.

---

§8

The most moderate food is bread made from wheat, but not from the highly refined flour because fine flour requires too much time for digestion. Rather, the flour should contain a small amount of bran, which facilitates digestion, and the bread should be moderately fermented. In addition, it should contain salt and be baked in an oven.

Any other foods that are wheat products are not good for the body. There are certain types of meats that are good for the body. This includes meat of a lamb in its first year and suckling goats. However, any type of intestinal meat, as well as meat of the head, are not good for the body.

Additionally, the meat of goats and cows in their later years, and aged cheese are all heavy foods and are harmful to the body.

Any type of poultry is more easily digested than meat of an animal. However, the best type of poultry is the hen.

A final remark about unhealthy foods: Doctors say that food to which one is accustomed will not harm him even if it is a harmful type of food, because habit eventually becomes one's nature. However, one is immune to the effect of such food only as long as he does not fill his stomach with it.

---

§9

Certain behaviors are mentioned in the Gemara as having the power to cause memory loss. Eating the following foods fall under this category: One should not eat the heart of an animal or bird because it causes memory loss. Similarly, one should not eat any food from which a mouse or a cat has eaten, because this too causes memory loss.

---

§10

The proper time for eating is when one feels a true need to eat, not an artificial desire, i.e., he is not really hungry.

The way to distinguish between a true need to eat and an artificial craving is as follows: The first feeling that is mentioned above is called hunger, which is the result of an empty stomach. The latter is identified by the urge to eat a specific food, and this is called craving.

Generally speaking, a strong and healthy person should eat a meal twice a day. However, those of a weaker constitution and the elderly should eat only a small amount at a time, and they should eat several times a day to ensure that they are getting the nourishment they need, because excessive amounts of food weaken the stomach. One who wishes to protect his health should not eat until the stomach has emptied itself from the food that was previously eaten.

In order to adhere to this suggestion, one must be aware of when the stomach is in fact empty: The normal digestive process of healthy people who eat foods of a moderate nature and exercise moderately takes approximately six hours.

It is recommended that one skip one meal a week, so that the stomach may be given a respite from its activity and reinvigorate its digestive powers.

It appears to this author that a good time to skip a meal would be on Erev Shabbos, i.e., Friday.

---

§11

It is proper for one to accustom himself to eat bread for breakfast (see Bava Metzia 107b).

---

§12

Another factor to consider during a meal is that certain foods should be eaten in a specific sequence. Here, Kitzur describes how this is achieved: One who wishes to eat a variety of foods should begin with the type of food that loosens the bowels. However, these foods should not be eaten together with the rest of the meal; rather, one should wait briefly between the two courses. Similarly, when eating different foods, one should always eat the lighter food first, because it is more easily digested. For example, poultry should precede the consumption of animal meat, and the meat of small animals should precede the meat of large animals. Things that cause the intestines to exert themselves should be eaten right at the end of the meal, and one should not eat too much of these foods.

---

§13

Since the digestive process begins in the mouth when the teeth grind up the food, and it is mixed with saliva, therefore, one should not swallow any food without chewing it first. For if the food is not properly chewed, then the stomach is burdened with accomplishing all of the digestion itself.

---

§14

We have already mentioned that people differ in their constitutions. Every person should choose, based on a doctor's advice, foods that are most appropriate to his constitution, his location, and this time.

Generally speaking, early medical authorities divided all foods into different categories. There are some foods that are exceedingly harmful, and these should never be eaten. Some examples of such foods are as follows: large salted fish that have been aged, salted cheese that has been aged, truffles and mushrooms, salted meat that has been aged, and wine that has come straight from the press, i.e., it has not had time to age at all. Any cooked food that has remained uneaten until it has produced a pungent odor, or any other foul-smelling or very bitter food, has a poisonous effect on the body and therefore should not be eaten.

There are other foods that are also harmful, but they are not as harmful as those mentioned earlier. Therefore, it is proper that one eat these foods only in small quantities, and very infrequently. One should not become accustomed to rely on these foods for his regular sustenance, nor should these be included in his meals on a regular basis. Examples of foods that should not be eaten regularly are large fish and cheese, and milk that has remained for more than twenty-four hours after it has been milked from the cow, meat of large bullocks and goats, bread made from barley, unleavened bread, cabbage, grass, onions, garlic, mustard, and radishes. These are all harmful foods.

Therefore, one should eat these foods only in exceedingly small quantities. Furthermore, even when they are eaten, they should be eaten only in the winter, but in the summer they should be not be eaten at all.

---

§15

There are yet other foods that are harmful but not as harmful as those listed above. They are: waterfowl (geese and ducks), young pigeons, dates, bread that was kneaded in oil, and flour that has been sifted sufficiently to the point that not a trace of bran remains. It is not proper to eat large quantities of these foods.

---

§16

A person should always hold himself back from eating too much of the fruit of trees, and one should not eat too many of them, even if they are dried fruits: and certainly, an abundance of moist (i.e., fresh) fruits are to be aided. However, before they have sufficiently ripened on the tree, they are as harmful as swords that pierce the body. There are certain fruits that are always harmful, such as carob, and any sour fruit is harmful as well. One should eat these fruits only in small amounts, during the summer, and in warm locales.

There are a few exceptions to this rule: Figs, grapes, and pomegranates are always good for the body, whether they are moist or dried, and one may eat his fill of them. However, one should not eat them on a regular basis even though they are the best of all fruits.

---

§17

With regard to drinking: Water is the natural drink for a person and drinking it is healthy for the body. If the water is pure and clear, it aids the protection of the body's moisture and expedites the excretion of bodily waste.

When one drinks water, he should select cold water, for this quenches the thirst and aids digestion more effectively than water that is not cold.

However, the water should not be exceedingly cold, as this can cause one's natural source of inner heat to become extinguished.

Most certainly, when a person is tired and weary, he should take great care to avoid drinking cold water. For when a person is exhausted the tissue of the heart is heated, and is softened due to his exhaustion and weariness. Under these conditions, cold water can cause him harm to the point where he may come to danger, Heaven forbid.

Although drinking water is good for a healthy body, nevertheless, one should still take care to avoid drinking excessive amounts. Furthermore, one should not drink water before a meal, because this will chill the stomach and then it will not be able to digest the food properly. Even during the meal, one should drink only a small amount of water mixed with wine. Only once the food begins to be digested, may one drink a moderate amount of water.

Additionally, one should not drink water immediately upon leaving the bathhouse, so that his liver will not become chilled. Certainly, one should not drink while he is in the bathhouse while his body is being heated. Introducing a cold substance into his body at this time can be harmful.

Similarly, one should not drink cold water immediately after marital relations, because then one's natural inner heat has been weakened, and in this weakened state the cold drink may cause the bodily organs to drop below their normal temperature.

---

§18

Wine has the ability to strengthen one's natural inner heat. It also aids digestion, purges the excess elements from the body, and has an overall positive effect on one's health. However, one will enjoy these benefits only if he drinks a moderate amount.

One whose brain is in a weakened state should avoid drinking wine, for it will add to his weakness and fill his head with alcoholic fumes. Wine is beneficial for older people but is harmful to younger people. The reason for this danger is because wine arouses one's natural inner heat, and will have the effect of adding fire to an existing fire. Therefore, one should be careful and avoid drinking wine until one is twenty-one years old, at which point it will no longer be harmful to him.

It is proper to drink only a small amount of wine before a meal, in order to cause the intestines to be receptive to the food one will be eating. However, one should not drink wine when he is famished, nor after a bath and sauna, or any strenuous exercise. Additionally, one should drink only minimal amounts during meals.

---

§19

A person should eat only when he is hungry, and should drink only when he is thirsty. When one feels the need to relieve himself, he should not delay even for a moment. Additionally, one should not eat until he has checked thoroughly to erase any doubt that perhaps he might need to relieve himself.

---

§20

A person should always endeavor to ensure that his bowels always be relaxed, close to loose bowels. This is a fundamental concept in the field of medicine: Any time the passage of body waste is obstructed, or when there is difficulty voiding the bowels, harmful illnesses will ensue.

Therefore, when a person sees that his bowels are weakened and they no longer have the ability to properly excrete, he should seek the advice of doctors as to how the bowels can be relaxed. The solution to this problem will vary according to the constitution and age of each individual.

---

§21

Moderate exercise is beneficial to maintaining a healthy body (see above, se'if 6). However, excessive exercise, as well as excessive rest can be harmful to the body.

During the hot season one should exercise only minimally, and during the cold season, more exertion is necessary. The overweight person needs more exercise than the thin person.

---

§22

It is well known that one's state of mind has a direct impact on his physical health. Here, Kitzur elaborates about this relationship and describes how to achieve the ideal balance between body and mind: One who wishes to protect his health needs to be aware of his emotions and be careful that they do not have a negative effect on his well-being. Included in these emotions are happiness, anxiety, anger, and fear, all of which are feelings rooted in the workings of the soul. An intelligent person should be happy with his lot all the days of his futile life. He should not be worried about this material world that, in any event, is not his, nor should he seek luxuries. One should be in good spirits and moderately joyful.

The advantage of maintaining such an attitude is that it increases one's natural inner heat, aids digestion, and expedites the excretion of the excess portion of the food he has eaten. Additionally, it strengthens one's eyesight along with the rest of his senses, and strengthens the powers of intellect.

Kitzur now describes the potential dangers of the four emotions mentioned above: However, one should not rejoice by eating and drinking, as is the habit of fools, for excessive joy diffuses heat over the surface of the body, thereby lowering the body's natural temperature. This can lead to a sudden drop in the temperature of the heart, causing it to fail, and he may suffer a sudden and untimely death. Overweight people are especially prone to this danger, since their natural inner heat is less than it should be. The reason such people suffer from a lower body temperature is because their arteries are constricted, and their blood flow, which is the source of one's body heat, is slowed. Anxiety is the opposite of happiness,and it too can be harmful. Anxiety causes the body to cool and its natural inner heat can accumulate in the heart, resulting in heart failure and death. Anger arouses the heat of the body, to the point where it can lead to a type of fever. Fear cools the body, and, therefore, one who is gripped by fear will shiver due to his body's drop in temperature. This can be very dangerous, for if his body becomes too cold, he may die. Certainly, one should take care to avoid eating when he is angry, fearful, or anxious, and eat only when he is in a state of moderate joy.

---

§23

A moderate amount of sleep is beneficial to physical well-being, for it allows one's food to be properly digested and gives the senses respite. If, as a result of an illness,one is unable to sleep, one should eat foods that bring on sleep. However, excessive sleep is harmful for one's head will be filled by harmful vapors. For there is an increase in the fumes that rise from the abdomen to the brain and his head will fill with these fumes, which will inflict great damage to the body.

Just as a person should take care to avoid sleeping immediately after eating, he should also avoid sleeping when he is hungry. The reason for this is because when there is no food in the body, the body will need to consume the excess portion of the food that is left in the body in order to fuel its natural heat. From this process, foul fumes are generated that will then rise to the brain.

When one goes to sleep, the upper portion of his body should be elevated because this aids the descent of food from the stomach into the small intestine and minimizes the fumes that rise to the head.

The most natural time for sleep is at night, and sleep during the day is generally harmful. It is beneficial only to one who is accustomed to it; (for further information about preparing for sleep, see Siman 71).

---

§24

The proper method of bathing is as follows: One should visit the bathhouse every seven days. A person should not visit the bathhouse when he is hungry or when he is sated, i.e., after eating a full meal. Rather, he should wait until the digestion of his food has begun. He should begin bathing by washing his body with hot water, followed by lukewarm water, and then semi-lukewarm water. He should continue this sequence until he is washing himself with cold water. When leaving the bathhouse, one should don his clothing and cover his head well so that the cold wind will not affect him. Even during the summer when cold winds are uncommon, one should take care to dress properly before leaving the bathhouse. After leaving, he should wait until his spirit settles, his body has rested, and the heat has dissipated, and only after that may he eat. If one is able to nap after leaving the bathhouse and before he eats again, this is very fine.

---

§25

A person should always endeavor to live in a place where the air is pure and clean, in an elevated area and in a spacious structure. If possible, during the summer one should not live in a place that is exposed to the north or to the east. One should also ascertain that his home is free of any moldy items. It is a very good idea to freshen the air inside the home on a regular basis by introducing pleasant scents and burning incense, which produces a beneficial smoke.

---

§26

The ideal air quality that enhances one's health should be of moderate temperature, between cold and heat. Therefore, one should be cautious and avoid overheating his home during the winter, as is the habit of unintelligent people, for too much warmth in one's home will cause many illnesses, God forbid. Rather, one should heat his home until he does not feel a chill in the air, but not to the point where it is too hot.

---

§27

In order to protect one's vision, it is important to be cautious in the following areas: One should not hastily enter a brightly lit area directly from a dark place. If one needs to enter a bright area from a dark area, he should open the door slightly and gaze at the light visible through the opening for a few moments. After his vision adjusts to this light, he should open the door some more, and gaze at that light for a few moments as well. And only after that should he open the door completely.

One should also follow the same procedure when going from a brightly lit area to a dark area. For the transition from light to darkness or from darkness to light without pausing in between the two can damage one's vision.

Kitzur briefly digresses to illustrate how Hashem's kindness and wisdom are evident in His design of this world: Therefore, Hashem, may His Name be blessed, in His compassion, created the world with this in mind. When the sun rises and begins to shine upon the earth, it does so gradually, rather than appearing suddenly. Similarly, when the sun sets, it does so gradually. It is in reference to this phenomenon that we recite in the first blessing of Krias Shema: He Who illuminates the earth and those who dwell on it, with compassion. He illuminates for us with compassion by doing so gradually, and not all at once, suddenly.

Light that is reflected from the sun, meaning, if the sun shines on a surface and from there the light is reflected, this light can be harmful to the eyes. Therefore, one should avoid living in a house that has all its windows facing north, for the sun does not shine from the north, and all the light that is there is reflected light from the sun.

Likewise, even if the windows are facing toward the east or the south or the west, it is possible that the aforementioned problem still exists: If the sky is not visible through these windows, such as when they are blocked by high walls, then the light that enters the house is also only reflected light from the sun. As mentioned earlier, this can be harmful to one's vision, and one should avoid living in such a house.

A few more cautionary measures to protect one's vision: One should avoid writing, reading from a book, or doing any type of work that requires precision, at twilight, because his eyes will be strained due to insufficient light. One should also avoid such activities in the middle of the day when the sun is at its peak strength and its brightness may be harmful to the eyes. One should also avoid writing excessively or reading from a book that has fine print, or any work that requires precision, at night, when his only source of illumination is candlelight. This, too can strain the eyes. Gazing excessively at any white colored item can also damage one's eyesight. Therefore, the color of the sky is light blue, as opposed to being white, in order to avoid damaging the eyes. Similarly, gazing excessively at a bright red item, as well as staring at fire, is also harmful. Smoke and the smell of sulphur are also harmful to one's to one's vision. This is true also of fine dust or a breeze that blows into one's eyes. And likewise extensive walks and long strides are harmful. Excessive weeping can also harm one's eyesight, as the verse states (Eichah 2:11): My eyes fail with tears. The activity that is most harmful to one's vision is excessively engaging in marital relations. However, adhering to the Torah has a positive effect on one's eyesight, as the verse states (Tehillim 19:9): The orders of Hashem are upright, illuminating the eyes.