20. PAINLESS PREGNANCY AND CHILD-BIRTH.--"Some excellent popular volumes," says Dr. Haff, "have been largely devoted to directions how to secure a comfortable period of pregnancy and painless delivery. After much conning of these worthy efforts to impress a little common sense upon the sisterhood, we are convinced that all may be summed up under the simple heads of: (1) An unconfined and lightly burdened waist; (2) Moderate but persistent outdoor exercise, of which walking is the best form; (3) A plain unstimulating, chiefly fruit and vegetable diet; (4) Little or no intercourse during the time. "These are hygienic rules of benefit under any ordinary conditions; yet they are violated by almost every pregnant lady. If they are followed, biliousness, indigestion, constipation, swollen limbs, morning sickness and nausea--all will absent themselves or be much lessened. In pregnancy more than at any other time, corsets are injurious. The waist and abdomen must be allowed to expand freely with the growth of the child. The great process of _evolution_ must have room." 21. IN ADDITION, we can do no better than quote the following recapitulation by Dr. Stockham in her famous Tokology: "To give a woman the greatest immunity from suffering during pregnancy, prepare her for a safe and comparatively easy delivery, and insure a speedy recovery, all hygienic conditions must be observed. "The dress must give: "1. Freedom of movement; "2. No pressure upon any part of the body; "3. No more weight than is essential for warmth, and both weight and warmth evenly distributed. "These requirements necessitate looseness, lightness and warmth, which can be obtained from the union underclothes, a princess skirt and dress, with a shoe that allows full development and use of the foot. While decoration and elegance are desirable, they should not sacrifice comfort and convenience. 22. "LET THE DIET BE LIGHT, plain and nutritious. Avoid fats and sweets, relying mainly upon fruits and grain that contain little of the mineral salts. By this diet bilious and inflammatory conditions are overcome, the development of bone in the foetus lessened, and muscles necessary in labor nourished and strengthened. 23. "EXERCISE should be sufficient and of such a character as will bring into action gently every muscle of the body; but must particularly develop the muscles of the trunk, abdomen and groin, that are specially called into action in labor. Exercise, taken faithfully and systematically, more than any other means assists assimilative processes and stimulates the organs of excretion to healthy action. 24. "BATHING MUST BE FREQUENT and regular. Unless in special conditions the best results are obtained from tepid or cold bathing, which invigorates the system and overcomes nervousness. The sitz-bath is the best therapeutic and hygienic measure within the reach of the pregnant woman.