070715 50 plus

A guide to good living in the Brazos Valley

Inside...

Sleep

Treat sleeplessness with vitamins and supplements Pg. 4

Mental Health

Stress management key to healthy living Pg. 5

July 2015 • Vol. 14, Issue 4 • A monthly publication of the Bryan-College Station Eagle

B-CS book clubs, reading programs keep seniors’ minds active PAGE 6

50 Plus is a monthly publication of Bryan-College Station Communications Inc. 1729 Briarcrest Drive Bryan, Texas SPECIAL PROJECTS EDITOR/ PUBLICATION DESIGNER

PUBLISHER Crystal DuPre

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CONTENTS

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Financial literacy: Financial peace of mind Sleep: Treat sleeplessness with supplements Mental wellness: Stress management

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Feature: Bryan-College Station reading programs Caregiving: Caregivers combat copelessness Calendar: Local events for seniors

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Thinking you are forgetful might make you forgetful “I seem to be getting more forgetful as I get older.” “I’m not good at remembering names.” “What is it I went to the refrigerator to find?”

These are the kinds of selfdeprecating statements many of us make regarding our memory. Such statements affirm our belief that we have memory weaknesses. The fact that we make such statements indicates they are true. But is it possible that we have made them come true?

Scholars have studied such a possibility of self-fulfilling prophecy about memory and find Dr. BILL KLeMM tHe MeMory MeDic evidence for it. These factors are reinforced in older people by the stereotype that older people are supposed to be forgetful.

Researchers have noticed that older people do not have poor memories if they live in cultures (such as China) where old age is venerated and there is no general bias about mental deterioration with age. Picking up on this theme, a Harvard University researcher studied 90 people, age 60 or older, and found he could change their memory task performance by manipulating their beliefs about their

memory skills. The experiment results showed that compared with their premanipulation memory scores, scores increased in the group that was primed with words signifying wisdom and were lower in the group primed with words suggesting senility.

A study from Brandeis University revealed that long-term working memory decline was associated with the relationship between everyday memory problem experiences and perceived control over memory.

In the study, subjects average 59 years old reported their perceived memory prowess in a weekly diary over 10 years, and this information was evaluated in the context of two working memory tests. Actual working memory performance and perceived prowess correlated, and low perceived prowess was associated with more weekly memory problems as reported in the diary. Subjects with greater memory decline who used specific memory-improving strategies were less vulnerable to the effects of low weekly perceived control. The opposite was true for those who did not use memoryimproving strategies.

Studies from the University of Arizona revealed that women who were primed to believe they were less able in math than men underperformed men

in math and in a working memory task that affects math performance. Similar bias effects were noted in Latinos who typically performed as well as whites on a working memory task. But when they were primed to believe they were less intelligent than whites, they performed more poorly on the working memory task.

Negative stereotypes are ego threatening and deplete cognitive resources that contribute to poor memory performance. But negative beliefs can be changed. Without such threat, brains function better.

Manipulating seniors’ beliefs in a positive way actually improves their memory performance. In short, confidence matters. Positive beliefs can change our attitude and motivate us to do the things that will make it so.

If you think you don’t have a good memory, you probably don’t, because you wrongly believe that the problem is biological, maybe in your genes and beyond improvement. If you believe you have such a weakness, there are ways to overcome it (see my books and blog).

Negative beliefs about memory ability increase the odds that aging will result in more forgetfulness. This in effect reminds me of the “nocebo”

What to do about osteoarthritis

I am 78 years old, I have knee pain and have recently been diagnosed with osteoarthritis of the knee.

My doctor showed me on the X-ray how bad my knee looked and why I’m having pain. I received a steroid injection and was told to decrease my activities for a couple of weeks. I’m pretty healthy for my age and would like to avoid the use of long term medication and/ or surgery, but I want to stay active. What options do I have now that I have osteoarthritis? -KM, College Station It’s important for you and my other readers to know that osteoarthritis is not the only reason you could have knee joint pain. Other factors that could be causing or contributing to your knee pain include muscle weakness, joint instability, a poor walking pattern (gait), functional deficits, past muscle LeoN BraDwaY joint problems and nutritional pHysical tHerapy deficiencies. Before I go into more detail about these other factors, let me explain T H E B R YA N - C O L L E G E S TAT I O N E A G L E

osteoarthritis in the knee, possible progression, and how you can help reduce your knee pain naturally while remaining active.

Osteoarthritis is a progressive condition. The most common way to diagnose osteoarthritis is by taking an X-ray or MRI of the knee, which would show cartilage degeneration, subchondral bone sclerosis, joint space narrowing, osteophyte formation and so forth. You may be informed that the pain is generating from these boney changes that are deforming the knee joint and told this will likely continue to worsen. Naturally, as in your case, you wonder when will it worsen, how bad will it get and what are my options.

Osteoarthritis is not a condition that will worsen in 6 months. Research has concluded that degeneration can occur over many years. And while degeneration may occur, the pain you feel in the knee could be the result of other things such as: muscle weakness in the leg, hips or ankle; knee joint

See Bradway page 8

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effect in medical research, where if you are told that a harmless treatment will make things worse, they may actually get worse.

To know more about aging well, check out my e-book, “Improve Your Memory for a Healthy Brain. Memory Is the Canary in Your Brain’s Coal Mine,” available at Smashwords.com.

My “Improve Learning and Memory” blog is at http://thankyoubain. blogspot.com.

Sources: Levy B. R, and Langer, E. (1994) “Aging free from negative stereotypes: Successful memory among the American deaf and in China. Journal of Personality and Social Psychology.”

66:935–943 Scheibner, G. B., and Leathem , J. (2012). Memory control beliefs and everyd”ay forgetfulness in adulthood: the effects of selection, optimization, and compensation strategies. Aging.

Neuropsychology, and Cognition.” 19 (3): 362-379.

Schmader, T., and Johns, Michael.

(2003). “Converging evidence that stereotype threat reduces working memory capacity. J. Personality and Social Psychology.” 85 (3), 440-452.

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The way to financial peace of mind

“Wealth is the ability to fully experience life,” Henry David Thoreau said. He’s the guy who went off to live in a cabin in the woods and wrote a copious number of books, essays, journals and poetry. Oh, and he was also one of our earliest environmentalists. One hundred and fifty-three years after his death, a New York Times columnist wrote a book that picks up on Thoreau’s philosophy of wealth. It’s an easy, informative read. I finished it in one afternoon. (OK, I skimmed fast.)

“The Thin Green Line: The Money Secrets of the Super Wealthy” by Paul Sullivan has a catchy TracY Stewart title that can lead Financial Literacy you to believe it is an investment manual. Thank goodness it is not that boring. It is a contemporary read about the true meaning of wealth. It is thought provoking, and I recommend that you read it. In fact, give a copy to your kids. Some highlights of the book follow, which are just a small part of the entire work.

The thin green line is the dividing line between those who “were living

in financial comfort regardless of the balance in their brokerage accounts … [and] people, rich or not, who did not have the security of true wealth.”

Wealth is having whatever means the most to you. Wealth is not a number.

Having more than enough wealth is relative. You can have less money than someone else who is worried about going broke, but you are actually wealthier than they are due to your financial stability. People who have a lot of money but still spend beyond their means are facing financial risk instead of financial security. Sullivan interviews Dr. Richard Thaler, one of the leading economic thinkers of his generation and author of the book “Nudge.” Thaler defines wealth as “having enough money that you don’t have to worry about money.”

Sullivan tells us that many Americans will have some level of affluence during their lives, but few will sustain that level. Adam Carriker, a former defensive end for the Washington Redskins, felt like a lottery winner in 2007 when he received a five-year, $14.5 million contract in which $9.5 million was guaranteed.

His biggest fear was losing a lot of money, not being able to play and not being able to make it back. The best

line he had heard was, “Don’t live like a king for a little bit; live like a prince forever.” I hope Carriker did just that because he was injured in the beginning of the 2012 season, and two years later was released from his contract.

Like Carriker, Sullivan wants us to avoid being overwhelmed by money.

Based on his interview of Dr. Thaler, he suggests that you create buckets for your spending. Just putting a label on cash as “emergency money” doesn’t change the money, but it does have the effect of calming us down and giving us a sense of security. Manage your money in buckets instead of scrambling to make sure your one pot of money does not hit empty before you have more money to fill it back up. “These fictitious money buckets help us organize our financial lives and make better decisions… They give us the chance to think like a wealthy person, even if we earn far less than what it would take to be considered rich.”

This is all about choices that allow

us to become or continue to be wealthy and financially secure. Sullivan points out that we can see the money we have earned as we read our bank statements and look at our cars and homes. But we cannot actually see the choices we have made. He encourages us to sit back and look at the implications of choices you have made relative to the successes you have had. For some people, the choice is to put off facing financial issues because you are too busy, too tired, too over-committed, too scared. He urges us to face our fears and look at our long-term financial future. This is exactly what I help my clients do. This is what everyone should do. “Anyone who hopes to get on the wealthy side of the thin green line will know where his or her money is and what it will be used for.” Like those buckets.

And one last word from that guy in the cabin … “Our life is frittered away by detail. Simplify. Simplify.”

Contact Tracy B. Stewart, CPA, PFS, CFF, CDFA, CFP® at www.

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2015

Treat sleeplessness with vitamins and supplements MC - Millions of people around the world battle insomnia. Sleeplessness may be a byproduct of different conditions, and treatment may depend on the underlying cause of the insomnia. Many people find using allnatural supplement therapy is enough to ward off sleeplessness.

Insomnia is more prevalent among elderly individuals and women. Elderly people are more likely than younger ones to have medical conditions that may cause pain at night or to take medication that can interfere with a good night’s rest. Some research suggests that men lose about 80 percent of their deep sleep between the ages of 16 and 50. For women, hormonal events often trigger sleeplessness. These can include menstruation, pregnancy and menopause. Individuals who are over

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the age of 50 may be more prone to anxiety, grief and depression which can cause sleeplessness.

Although there are many different medications, be it prescription medications or over-the-counter drugs, to alleviate symptoms of sleeplessness, some people prefer to not take these medications due to the risk of dependency or the side effects associated with them. Hypnotics, which include the brand name Ambien, have been linked to morning drowsiness and even temporary amnesia, where individuals walk around, drive or even cook while under the medication and are unaware of what they are doing.

See Natural methods page 9

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Stress management is key skill for healthy living

want to continue the war, but we can refuse to pick mean it didn’t matter. Forgiveness says, “It mattered.

“I’m stressed out.”

It hurt. But I will not let it control my mind and heart up the rope again.

“Stress is a silent killer.” any longer.”

Sometimes we have to let go of the rope over and “You need to reduce the stress in your life.” over.

• Forgiveness isn’t the same as forgetting. We How many times have you heard things like this? remember, but we choose to let go of the pain so Forgiveness is powerful. It can help us unpack I’ve heard or said them perhaps hundreds of times. healing can begin. more unwanted baggage than we realize. Life is too Of course, not all stress is negative. Success and short to hang on to this heavy stuff, which slowly • Forgiveness isn’t just about releasing the other wonderful events like weddings create stress, as well. crushes our hearts and can destroy our health. As it person, but also about freeing the real prisoner – us.

We need a certain amount of stress to be healthy has been said, “Lack of forgiveness is like drinking Forgiveness is about our hearts. and live purposeful lives. It’s the level poison and expecting someone else to die.” In the • Forgiveness isn’t weakness.

It takes strength to and kind of stress that warrants our end, forgiveness is more about us than about who refuse to be driven or negatively influenced by the attention. hurt us or what they did. It’s always in our power hurtful words and actions of others.

For me, it’s not so much about to forgive. That’s not saying it’s easy. I have a friend • Forgiveness isn’t just about forgiving the person reducing stress (although that might who said, “Forgiving is the toughest work I’ve done. I for what they did, but also for all the consequences in be a good idea), but about managing it don’t think people forgive until they’re ready to let go our lives of their behavior. Ouch. in a productive manner. of the pain. Why we would want to hold onto pain, I • Forgiveness isn’t only about what others have don’t know. But we do, and it only hurts us.”

From decades of trying to help Gary Roe done, but also how we have failed and hurt others. myself and others handle stress well, Hospice In life, we will be hurt, and we will hurt others.

Forgiving ourselves can be the hardest of all.

I’ve learned this: most of our stress Learning to forgive, and to forgive quickly, is a • Forgiveness is often not a one-time event, but tends to come (directly or indirectly) healthy, powerful skill. an ongoing process. We forgive, and then something from burdens and wounds of the past.

So let’s open our suitcase, and get rid of the dark It’s as if we are all issued a suitcase when we come triggers the pain and seems to put us right back stuff. It only hurts us in the end. It’s time to let go of where we were. And so we forgive again - and again into this world. Bad things happened. Expectations the rope, and travel light. and again. went unmet. We were disappointed. We put these • Forgiveness isn’t the same as trust. We need things in our suitcase.

Gary Roe is an author, speaker, and chaplain wisdom to know whether or how deeply to engage We got hurt. Perhaps we were abused. We hurt with Hospice Brazos Valley. Visit him at www. with those who’ve hurt us. someone else. These things were placed in our garyroe.com or contact him at 979-821-2266 or groe@ Someone once compared forgiveness to a serious suitcase. hospicebrazosvalley.org. game of tug-of-war. In this We experienced loss. We became separated from case, the only way to win people close to us by moves, conflicts, distance, is to let go of the rope. divorce and death. Each loss was loaded into our Once we release the rope, suitcase. the war is over - for us.

As we grew older, more painful and disappointing The other person might things happened. The stuff in our suitcase continued to accumulate.

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Keepin

B-CS book clubs, reading pro

By STACY CANTU Special to The Eagle

Seniors can enjoy a variety of benefits from reading and attending book clubs, and the Bryan-College Station area offers several ways for them to keep reading.

“I think reading stimulates the brain, and stimulation creates new understandings and memories that form because new connections and functional circuitry are created,” said W. R. (Bill) Klemm, senior professor of neuroscience at Texas A&M University. “The degree of mental stimulation varies, of course, with the nature of what you are reading. People Magazine is not equivalent to Emerson. New connections reflect activation of genes that make the proteins and neurotransmitters in growing new and larger neuronal structures, called dendritic spines. You can actually see these new structures with electron microscopy.

Learning changes brain.”

Klemm has written about the importance of exercising the brain, and seniors can visit his website, http://thankyoubrain. com/thinkbrain for more information on this. Klemm also has a new book out for seniors, “Improve Your Memory for a Healthy Brain,” an e-book available at Amazon and in all formats at Smashwords.

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According to Kendra Perkins, librarian at Larry J. Ringer Public Library, the Alzheimer’s Association claims that mental activity, such as reading, keeps the brain active and can help prevent Alzheimer’s and other mental decline.

The Bryan/College Station Public Library System offers several outlets, including book clubs, to keep seniors involved in reading.

“Book clubs provide people with the opportunity to meet with other adults and exchange ideas about books and literature,” said Larry Koeninger, library systems director .

“Discussing books helps foster a sense of community, and is a great way for someone new to Bryan and College Station to meet new people. Book clubs provide intellectual stimulation. By reading and discussing stories, we gain insights into ourselves and the people around us.”

The library system offers three book clubs for adults. While the library system does not have any book clubs that are specifically for seniors, as all of the clubs welcome people of all ages, seniors are always encouraged to come.

The Ringer Reading Group exists for all adults. The club’s goal is to have readers representative of all life stages to contribute their questions, comments and life insights to the titles they choose read.

“Having group members who include retirees and people still in the work force, with a wide diversity of backgrounds, keeps discussions interesting,” said Peggy Noynaert, adult services librarian at the Clara B. Mounce Public Library.

“Our group seeks to read broadly and include many media,” Noynaert added. “For example, we have, on several occasions, read a book and then watched the movie. We have read plays and then either watched the stage play, or had local actors and directors talk about their production of the play. We have read children’s books, young adult books, adult fiction and nonfiction and graphic novels. We try to include one classic title a year; this year our classic is ‘Huckleberry Finn.’ We have participated in the Brazos Valley Reads program by reading the book and then attending the author presentation as a group.”

The club seeks to broaden its exposure to books of all kinds.

“This means that sometimes we may decide that we did not like the book, but we always come away with a broader understanding of the work and its meaning and impact on other readers,” Noynaert said. “We enjoy being introduced to works we would not have otherwise chosen. We have readers who love print and those who use e-readers. Some of us are audiobook fans. We choose our titles by group member nomination and individual vote, usually twice a year.”

This book club meets on the third Thursday of the month at the Larry J. Ringer Library meeting room from 7 p.m. to 8 p.m. The club does not meet in December because of the holiday season. The next meeting will be held July 16, and the book ‘All the Light We Cannot See,’ by Anthony Doerr will be

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discussed. For more information on this club contact Noynaert at pnoynaert@bryantx.gov, or visit www.bcslibrary.org.

The Afternoon Book Club at the Larry J Ringer Public Library meets the first Tuesday of every month at 5:30 p.m. in the front meeting room of the library.

“Generally we discuss the book chosen for that month and eat a lot of snacks,” said Hilary Crowder, reference librarian at Larry J. Ringer Library. “Every quarter we choose books together for the next quarter, mostly adult fiction but also some non-fiction and biographies.”

“Our book club is unique in that it is completely open to any adults in the community, so we have people from a wide variety of ages and cultures that attend,” Crowder said. “This diverse makeup always leads to great discussion. It is a great place for seniors to meet new people in the community and to challenge themselves to read things they might not The next meeting will be held July 7 a meeting where everyone discusses any bo reading. For more information on this clu hcrowder@bryantx.gov, or visit www.bcs

The Books and Beans book club m Café, at 210 W. 26th St. in Downtown Brya second Wednesday of every month. Book

by Samantha Matush, and the next meeti club will discuss “Chasing Aphrodite” by Frammolino.

For more information on this club con smatush@bryantx.gov, or visit www.bcsli This summer, the library system will h and seniors are encouraged to attend.The holding two adult events in July, and Ring one event a week throughout the month.

“Our events are not specifically limite seniors are welcome to come, and we do h regularly attend our events,” Perkins said are not specifically book or reading event to reading and the library because we hav covered: for instance, craft programs and On July 1, a poetry workshop at Ringe

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ng seniors busy

ograms maintain active minds Hobbies for the golden years

normally consider.” and will be an open ook they are currently ub contact Crowder at slibrary.org. meets at the Village an, at 6 p.m. on the ks and Beans is hosted ing is July 8, when the y Jason Felch and Ralph

ntact Matush at ibrary.org. hold events for adults, e Mounce Library is ger Library is holding

ed to seniors, but have seniors that d. “Some of the events ts, but are still related ve books on the topics d the paranormal.” er Library will be held.

Those who wish to participate in this free workshop should contact Ringer Library to reserve a space. A program at Mounce Library about audiobooks will be held on July 11. The program will focus on audiobooks and will feature two publishers who will be talking about new titles coming up for late summer and the fall.

“We also have a Summer Reading Program for all ages,” Perkins said. “Adults can pick up a reading log at Mounce or Ringer Library and mark one space for every day they read and can come in for a coupon and a chance to be entered into a drawing for every 15 days of reading; drawings will be held in early September for a few book store gift cards.”

In addition to activities, the library offers books, CDs, eBooks and movies available to check out. Brazos County residents can get free library cards, and residents of surrounding counties can get cards for $24 a year, Perkins said.

According to Noynaert, reading is a skill that must be practiced to maintain and improve.

“Because we can read, we have an invaluable tool to accomplish our goals, large and small,” she said. “Because we can read, it is easier to connect to others, whether they are known to us or not known to us. Because we can read, we can lead the ‘examined life,’ putting our experiences in perspective, understanding our purpose in life and seeking guidance and insight into personal growth, happiness and peace.”

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MC - Whether retirement is on the horizon or has already begun, more free time equates to an increased opportunity to fill your days with enjoyable activities.

Individuals facing busy schedules are often forced to push hobbies to the sidelines, as more pressing things, such as a job, household responsibilities, and parenting tasks, are accomplished. Once retirement arrives, a newfound freedom in your schedule may occur, and there can be plenty of hours to devote to the hobbies and pastimes you find enjoyable.

According to research, hobbies can have many benefits. They may serve as an emotional outlet or a way to relax. Hobbies can keep the mind and hands active. They also allow for quiet time and mind wandering -which can free up creative thinking.

Hobbies can also serve as a means to connecting with people and opening up new groups of friends.

There are many hobbies you can consider, depending on physical health and abilities. These may be hobbies you once enjoyed in the past or new activities to expand your horizons. And hobbies need not be crafty in the traditional sense, just about any activity -- even being a mentor -- can be a form of a hobby.

Starting a hobby When deciding on a hobby, you can first take an inventory of your skills and interests. If you have always been handy around wood and construction, perhaps a woodworking hobby will be enjoyable and also may work as a source of income revenue.

Other activities that require the use of the hands and mind include knitting, needlepoint, painting, puzzles, quilting, scrapbooking and crocheting. These can keep the mind active and improve dexterity and fine motor skills.

Next, you may want to consider

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Sewing can be a hobby that seniors do after retirement. the costs surrounding a hobby. While something like taking photos may have relatively low costs, collectibles, exotic sports, sports cars and travel could become expensive. It’s important to weigh the costs against your finances to ensure that you will be financially comfortable while engaging in this particular hobby.

Explore what your friends are doing. If you want to get into a new hobby, ask neighbors and friends what they do to keep busy -- and try it out. You just may find that you’re naturally inclined to do this type of activity and enjoy it.

Visit a local hobby shop or craft store and browse through the aisles.

See where your attention is drawn and give that activity a try. From building model trains to cultivating an herb garden, there are dozens of ideas to try.

Other pastimes A hobby can take the form of volunteer work, teaching, mentoring, joining a martial arts class, taking classes at a college and even caring for a pet. If you are the type who likes to interact with other people instead of engaging in a solitary hobby, consider one of these types of activities instead.

Once a hobby is started, it is not set in stone. If you find you do not feel motivated to do this hobby, try something else. Remember, the days are now yours to fill, so maximize time spent with activities you can enjoy.

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Bradway

from page 3 instability; knee stiffness; poor back, hip and leg flexibility, and/or poor gait or walking pattern. This is important to determine because how you treat one is not the same as how you treat another. Many of the other factors or causes other than osteoarthritis can be treated successfully without medication, injections or surgery -- using physical therapy and home exercises -- and will definitely require you to remain active in order to help resolve the pain problems. So even with the diagnosis of osteoarthritis, that doesn’t mean nothing else is contributing or causing the knee pain.

You don’t want to overlook natural interventions based on one diagnosis that tends to lead you toward injections and surgery.

How can you tell if there are contributing factors causing the knee pain other than osteoarthritis?

You’ll need to have a thorough neuromuscular evaluation of the low back, hip, knee, ankle and walking pattern. Along with this physical examination, the physical therapist will need to determine what contributes to the pain, when you

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have it, how long it lasts and what if anything relieves the pain. They’ll also want to find out more about your daily activities. If other factors are identified -- for examples, muscle weakness, joint stiffness or trigger points -- these can be addressed with various natural treatments, including joint mobilization, correcting postural alignment deficits, manual therapy (flexibility and stiffness), compression, trigger point dry needling, soft tissue work, acupressure and so forth. The therapist will also teach you how to be an active partner in your care, providing you with a home exercise program that will help you eliminate the pain and prevent or postpone future pain. Thus, I would recommend that in addition to your personal physician you make an appointment with a doctor of physical therapy.

Why? So that the other possible causes of your pain can be addressed.

Your evaluation and treatment should include and encompass your hip, knee and ankle for postural guarding and pain generators. If you have had knee pain for greater than six to 12 months, there is a greater likelihood that you have been “guarding” to avoid pain which can negatively affect posture, muscle strength and flexibility, creating

an imbalance contributing to your knee pain. A quality rehab program will address your deficits.

With most of my patients, I see an 80 to 90 percent decrease in their knee pain after an eight-to 10week rehab program when the patient is also faithfully doing their part with the home exercises assigned.

In my opinion it is always prudent to try natural solutions before or in addition to medication and certainly before surgery. Another important component of a structured rehab program is teaching you self-management skills for possible future pain episodes.

Once the pain generators have been abated and the neuromuscular system has been corrected and strengthened, your mindset and quality of life will change for the better. It is important that physical activity remain a part of

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your daily routine during rehab and after.

Leon Bradway is a doctor of physical therapy and director of the Sports, Back and Pain Management Clinic. See www. bvphysicaltherapy.com.

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Natural methods from page 4

Those who are looking for more natural approaches can use the following vitamins and minerals in conjunction with good sleep hygiene.

• Calcium and magnesium combination: Calcium and magnesium have been shown to relax the central nervous system, helping the body drift into sleep. According to Dr. William Sears, calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. It is important to note that a balanced ratio of calcium to magnesium helps calcium work properly. It is recommended to take 500 mg of calcium and 250 mg of magnesium once per day, later in the evening. This can be done after dinner or a few hours before going to bed for best results.

• Vitamin B6: Vitamin B6, also known as pyridoxine, is a water-soluble vitamin required for the synthesis of the neurotransmitters serotonin and norepinephrine. It also helps with myelin formation. Those who

are deficient in B6 find the peripheral nerves, skin, mucous membranes and the central nervous system can be affected. Taking 50 mg of vitamin B6 daily can help in the production of serotonin and promote sleep. It is believed to work well for people who struggle to stay asleep through the night.

• Vitamin B12 and vitamin B5 combination: Taking 25 milligrams of B12, especially when supplemented with vitamin B5 (pantothenic acid), can be a successful sleeplessness remedy. Vitamin B12 deficiency is quite common and is a factor for many patients who suffer from insomnia, especially seniors. Vitamin B5 may also relieve stress.

• 5-HTP: Serotonin is a key neurotransmitter involved in sleep and mood, and 5-HTP, or 5-hydroxytroptophan, is a precursor to serotonin. In several double-blind clinical studies, 5-HTP decreased the time required to get to sleep and to decrease the number of awakenings, according to HolisticOnline. It is recommended to take 100 to 300 mg, around 45 minutes before retiring for bed.

• Melatonin: Although melatonin is the go-to supplement for sleeplessness because of its direct relationship with sleep onset and circadian rhythm in the body, some research indicates that melatonin supplementation may only be effective for those who are deficient in this hormone.

However, it may be effective for the elderly person who naturally produces less melatonin as he or she ages. A report titled, “Melatonin in elderly patients with insomnia: A systematic review,” found there is sufficient evidence that low doses of melatonin improve initial sleep quality in selected elderly insomniacs.

Melatonin doses ranged from 0.5 mg to 6 mg, and most participants took a single dose 30 to 120 minutes before bedtime. However, larger, randomized controlled trials with less strict inclusion criteria are necessary to yield evidence of effectiveness in geriatric patients who suffer from insomnia before widespread use can be advocated.

Sleeplessness is something that can cause anything from mere annoyance

Caregivers combat copelessness

By CECIL SCAGLIONE Mature Life Features

Caregiving is a full-time job.

There are college courses covering everything from first aid to finances for anyone providing care for spouses or strangers, whether they require aroundthe-clock monitoring or casual comforting.

So how does someone with a full-time income-producing livelihood-supporting job manage the time and talents required by caregivers? It’s like having two full-time jobs. More than 65 million unpaid individuals provide care for someone in the U.S. who is 18 years or older, who has some illness or disability, according to an AARP report.

More than half of these voluntary caregivers said their health has failed because of their duties.

Almost 15 million of them care for someone with Alzheimer’s disease or some form of dementia.

There are several hurdles to T H E B R YA N - C O L L E G E S TAT I O N E A G L E

clear constantly when the mantle of caregiving is draped over your shoulders and you watch a loved one slide into a world with no past or future.

First of all, you’re never off duty. Just like being a parent meant you were there for your children around the clock, the same applies to caregivers. You have to know that and consider how to squeeze the commuting and chores of your paying job into your waking hours. You might have to discuss your problem with your supervisors and managers to see if you can arrange a flexible work schedule to accommodate your caregiving needs.

While there is an economic burden (the AARP survey respondents said the annual out-of-pockets expenses averaged some $6,000) the emotional toll is reportedly the most costly.

Children who take on the role of caring for a parent find it difficult to watch one or both parents transform into demanding, inconsiderate, petulant people.

Conflicting reactions of anger and angst rip at the caregivers.

Guilt leaps into the fray if they slip away for some time to themselves.

Or if they lose patience and holler at their charge. Another bridge to cross is the realization that they’re not going to get better. This strain is never ending. While hope may keep the world turning, caregivers have overcome denial and see clearly that there is no happy turn of events in this story.

The mom or dad is never going to resume life as that funloving loved one of memory. He or she is losing all memory, as well as the ability to handle such simple everyday doings as going to the bathroom or taking an unaccompanied stroll in the park or making their own sandwich.

There’s a growing awareness that caregivers must take care of themselves so they can provide the care necessary for their charges.

Help can be found from several resources listed online, in books to read, and from talks with fellow caregivers at your work, church or neighborhood.

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to a long-term health problem. Older adults who are more prone to insomnia can consider a number of natural remedies to help get a better night’s rest.

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CALENDAR Ongoing

Sit and Fit Chair Exercises - Workout while sitting in a chair. Seniors meet at Southwood Community Center, 1520 Rock Prairie Road in College Station, every Monday, Tuesday and Thursday, from noon to 1 p.m. For more details, contact 979-764-6351 or mrodgers@cstx.gov.

Line Dancing - Southwood Community Center, 1520 Rock Prairie Road in College Station, holds line dancing for seniors on Tuesdays from 1:30 to 2:30 p.m. and on Fridays from 10:30 to 11:30 a.m. For more information, contact 979-764-6351, 979764-6371 or mrodgers@cstx.gov.

Bluegrass Jam Session – Bluegrass Jam Session is from 1:30 to 3:30 p.m. on Tuesdays at Southwood Community Center, 1520 Rock Prairie Road in College Station. All levels. Bring string instruments and a friend. For more details, contact 979764-6351 or mrodgers@cstx.gov.

Friday Bridge - Southwood Community Center, 1520 Rock Prairie Road in College Station, offers bridge for seniors on Fridays from 9 to 11:30 a.m. For more, contact 979-764-6351 or mrodgers@cstx.gov.

Learn how to play 42 dominoes Learn the game of 42 every Wednesday from 9:30 to 11:30 a.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. Contact Southwood Community Center at 979-764-6351 or mrodgers@cstx.gov for more information.

42 dominoes - Seniors meet every Thursday to play 42 at Southwood Community Center, 1520 Rock Prairie Road in College Station, from 9:30 to 11:30 a.m. For more details, contact 979-7646351 or mrodgers@cstx.gov.

Bible study – Bible study is held for seniors at 9:15 a.m. every Thursday at Lincoln Center, 1000 Eleanor St. in College Station. Contact 979-764-3779 or awilliams@cstx.gov for more information.

Dominoes - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays dominoes all day on Tuesdays and Fridays and from noon to closing Wednesdays. Sack lunch for those playing dominoes from 11:30 a.m. to noon Wednesdays. For more details: 979-8226873/ www.brazoscountyseniorcitizens. weebly.com.

Bridge – Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan,

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plays Bridge 12:30 p.m. until closing on Tuesdays; noon to closing on Thursdays; and 12:20 p.m. to closing Fridays. Partner needed Tuesdays and Thursdays. For more details: 979-822-6873 or www. brazoscountyseniorcitizens.weebly.com.

Games - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays board games, Scrabble and other card games on Tuesdays.

For more details: 979-822-6873/ www. brazoscountyseniorcitizens.weebly.com.

Bible study - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, holds Bible study 9:15 to 9:45 a.m. on Wednesdays. For more information, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Exercise class - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, holds exercise class 9:45 to 10:30 a.m. Wednesdays. For more details, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Bingo - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Bingo 10:30 to 11:30 a.m. Wednesdays.

For more details: 979-822-6873 or www. brazoscountyseniorcitizens.weebly.com.

Canasta - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Canasta from 11:30 a.m. to closing on Thursdays. For more details, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Dominoes 9 - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, plays Dominoes 9 all day Fridays.

For more details: 979-822-6873 or www. brazoscountyseniorcitizens.weebly.com.

Potluck luncheon - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, has a potluck luncheon 11:45 a.m. to 12:30 p.m. Fridays. For more, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

Learn to play Maj Jongg - Seniors interested in learning the game will meet at Southwood Community Center, 1520 Rock Prairie Road in College Station on Thursdays from 9:30 to 11:30 a.m. For more information, call 764-6371 or email mrodgers @cstx.gov.

One-on-one computer help - Held 6 to 8 p.m. Mondays and Saturdays at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station. Contact the

Reference Desk to schedule a 30-minute session, (979) 764-3416. For more information, visit www.bcslibrary.org.

scams. No registration required. Contact Southwood Community Center at 979-7646351 for more information or mrodgers@ cstx.gov.

July 13

Exploring History Luncheon: “International Travel” - The College Station Historic Preservation Committee and the College Station Parks and Recreation Department present monthly lectures with lunch on the history of the community. The luncheon will be held at Aldersgate Church, at 2201 Earl Rudder Fwy S. A reservation is necessary for lunch by the Friday before; the cost is $5.

Lunch is served at 11:30 a.m. Speaker will begin at noon. Make reservations the Friday before the luncheon by contacting 979-764-6351 or mrodgers@cstx.gov.

Beginning Line Dance Workshop - Seniors are invited to a free line dance workshop July 13 and 20 for beginners.

Learn the steps and terminology. Meet at Southwood Community Center from 10:30 to 11:30 a.m. No registration necessary.

Call 764-6351 or email mrodgers @cstx. gov for more information.

Portrait Drawing Class - Explore the art of portrait drawing. Basic drawing supplies are required. Class meets from 10 a.m. to noon on Mondays, July 13 to Aug. 17, at Southwood Community Center.

Cost is $45. Register at rectrac.cstx. gov or visit the College Station Parks and Recreation Department located at 1000 Krenek Tap Road. Call 979-764-3486 for more information.

July 7

Genealogy Computer User Group: “Find German-Speaking Relatives” Part 2 - Seniors interested in finding family history on the computer meet on the third Wednesday from 9:30 to 11 a.m. at the Carter’s Creek Training Room, 2200 North Forest Parkway. No pre-registration needed. Call 764-6371 or email mrodgers@ cstx.gov for more information.

Afternoon Book Club - 5:30 to 7 p.m. at Larry J. Ringer Library, 1818 Harvey Acrylic Painting Class - Learn basic Mitchell Pkwy. S. in College Station.

Open book club; discuss what you have See Calendar been reading. All adults are welcome, second Tuesday of the month. For more page 11 information, call 979-764IN-HOME SENIOR CARE SERVICES 3416 or visit www.bcslibrary. org. ®

July 10

Free computer class: Internet and Email - 9:3011:30 a.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station.

Free computer classes for adults. No reservations needed. For more details, call 979-764-3416 or visit www.bcslibrary.org.

July 15

Free Watermelon Social with College Station Police Community Enhancement Unit - Join other seniors for watermelon at Southwood Community Center from 2 to 3 p.m. College Station police officers will share safety tips and awareness of the latest

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T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Calendar

from page 10 techniques of painting. Class meets from 9 a.m. to noon on Wednesdays, July 15 to Aug. 19, at Southwood Community Center. Cost of the class is $45. Supply list provided at sign-up. Register online at rectrac.cstx.gov or visit the College Station Parks and Recreation Department, at 1000 Krenek Tap Road. Call 979-764-3486 for more information.

July 16

Movie and Popcorn: “Annie” Seniors are invited to enjoy a free movie and popcorn at Southwood Community Center. Movie starts at 1 p.m. Contact Southwood Community Center at 979-7646351 or email mrodgers@cstx.gov for more information.

Library Reading Group - Meets 6:45 p.m., book discussion from 7 to 8 PM, at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station.

Discussing “All the Light We Cannot See”

by Anthony Doerr. All adults are welcome, third Thursday of the month. For more details, contact Peggy at (979) 209-5600 or the library at (979) 764-3416 or visit www.

July 29

bcslibrary.org.

July 22 Free computer class: Intro to MS Word - 9:30-11:30 a.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station. Free computer classes for adults. No reservations needed. For more information, call 979-764-3416 or visit www.bcslibrary.org.

Movie, PG comedy movie – 6 to 8 p.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station. Free program for adults. Call for movie title, Wednesday evening. Registration not required for this event. For more details, call 979-764-3416 or visit www.bcslibrary. org.

July 21

July 24

July 17

Watercolor II Class - A continuation class in the study of watercolor. Bring your basic watercolor supplies. Class meets from 9 a.m. to noon on Tuesdays, July 21 to Aug. 25, at Southwood Community Center. Cost of the class is $45. Register at rectrac.cstx.gov or visit the College Station Parks and Recreation Department at 1000 Krenek Tap Road. Call 979-7643486 for more information.

Nutrition Education at Lincoln Center - Texas A&M AgriLife presents monthly cooking demos with new recipes and food choices for healthy living. Seniors are invited and the program is from 10 to 11 a.m. at Lincoln Center, 1000 Eleanor St. in College Station. For more information, contact Annie Williams at 979-764-3779.

Free computer class: iPad users group - 9:30 to 11:30 a.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station. Bring your iPad. Free computer classes for adults. No reservations needed. For more details, call 979-764-3416 or visit www.bcslibrary.org.

July 30

2015 TAAF Games of Texas - The cities of College Station and Bryan in collaboration with Texas A&M University are set to host the 2015 Texas Amateur Federation Games of Texas July 30 to Aug. 3. Athletes from around the state will meet in the community to compete in several athletic events. For more information on the Games of Texas contact the College Station Parks and Recreation Department at 979-764-4386 or parks@cstx.gov.

July 27

Senior Advisory Committee Meeting - The Senior Advisory Committee meets on the last Monday of each month at Southwood Community Center from 10 to 11:30 a.m. Visitors are welcome. Contact Southwood Community Center at 979764-6351 or email mrodgers@cstx.gov for more information.

Senior Circle is out to expand your horizons

July 31

Bingo & Birthday Celebration Seniors are invited on the last Friday of each month to celebrate birthdays for that month with cake and bingo. Held at 1 p.m. at Southwood Community Center, 1520 Rock Prairie Road. Contact Southwood Community Center at 979-764-6351 or mrodgers@cstx.gov for more information.

Come play with someone your own age!

with an exciting calendar of events scheduled around town and around the world. If you’re 50 or better, want to meet new people, learn more about your health, travel and just have fun, then Senior Circle is for you. Dues are just $15 a year.

To join or for more information, call 979-764-5107 or visit CSMedCenter.com.

Become part of the Circle.

T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Quiz Night – Held 6 to 8 p.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy. S. in College Station. Free program for adults. Be challenged to a group trivia night and enjoy chips and queso.

Registration required for this event, at (979) 764-3416 or www.bcslibrary.org.

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J u l y 7, 2 0 1 5 | 11

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Discover doctors who go above and beyond to keep you well.

Call 979.774.2121 or visit st-joseph.org/appointment now.

ST. JOSEPH PHYSICIANS. WELL. BEYOND YOUR EXPECTATIONS.

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T H E B R YA N - C O L L E G E S TAT I O N E A G L E