50 Plus

A guide to good living in the Brazos Valley

Inside...

Financial literacy

Leave a paper trail for your heirs Pg. 2

About the brain

Hearing loss is not all in the ear Pg. 5

January 2015 • Vol. 13, Issue 2 • A monthly publication of the Bryan-College Station Eagle

Steps toward an active lifestyle Several ways to exercise available for seniors in B-CS PAGE 6

50 Plus is a monthly publication of Bryan-College Station Communications Inc. 1729 Briarcrest Drive Bryan, Texas PUBLISHER Crystal Dupré

DIRECTOR OF SALES AND MARKETING Ron Prince

DISPLAY ADVERTISING MANAGER Linda Brinkman

SPECIAL PROJECTS EDITOR Shauna Lewis shauna.lewis@theeagle.com

SPECIAL PROJECTS/ MARKETING COORDINATOR Erika Liesman

CONTENTS

Mental health: How to find peace of mind Memory: Hearing loss is not all in the ear Fitness: Taking steps toward an active lifestyle Physical therapy: How to help a fractured ankle

3 5 6 9

A paper trail for your heirs Typically the new year prompts resolutions or changes such as joining a gym or going on a diet.

Here’s something you can do that is easier than a diet TRACY STEWART and more valuable FINANCIAL LITERACY to your loved ones.

Make a paper trail for your loved ones.

You don’t have to be facing death to do this. You could be helping your family cope with an unexpected health issue that renders you incapacitated for a while.

There are various ways you can do this. You don’t have to adhere to any specific rules. You can do an Internet

Senior Circle is out to expand your horizons with

search for “documents to share with heirs” to find several articles and products. Going through this process can have other benefits. You can double-check the beneficiaries on your life insurance policies, annuities and pension benefits. You can ensure your financial documents end up in the right hands. You can show your love for your children by making a transition easier.

Estate planning Your paper trail should include the name and contact information for your estate planning attorney who has your original or copies of executed documents. This can make

Finances page 4

Come play with someone your own age!

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 Mandy Williams at 979-764-5107 or visit CSMedCenter.com.

Become part of the Circle.

S p o n s o re d b y

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2 | January 6, 2015

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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

How to find peace of mind

Ah, the new year. Welcome to 2015 and all that it will encompass. For many, this time of year is about new beginnings, hopes and dreams.

Resolutions. We’ll make them, but how many of us will keep them?

I have a theory. Most resolutions tend to be about our behavior. Things like, “I’m going to lose 20 pounds, exercise more, eat healthier, get out of debt, live within a budget, have more fun, etc.” What we actually do, however, comes from what we Gary roe think and what we Hospice allow to go on in our hearts. As wise King Solomon said 3,000 years ago, “Above all else, guard your heart; it is the spring from which all else flows.”

In other words, behavior change begins with heart change.

Perhaps this is why our resolutions often fail. We’re approaching it backwards. What if we went for heart change this year? In order to achieve the results we long for, what needs to happen in our hearts and minds?

In my years as a hospice chaplain, I’ve asked thousands of people, both patients and family members, what I could pray for. Their answers are all over the map, but one common thread runs through them all. It’s what they long for more than anything else.

Peace.

No, they’re not talking about world peace, although that would be wonderful. They hunger for peace of mind and heart. They long for a sense of OK-ness about what’s happening to and around them that is beyond their control. They thirst for heart-calm in the midst of uncertainty, grief and what feels like emotional chaos.

Peace. It sounds wonderful, doesn’t it? Peace with God, others and ourselves. Peace of mind and heart.

There is a story of a wealthy man who commissioned an artist to paint T H E B R YA N - C O L L E G E S TAT I O N E A G L E

a depiction of true peace. The artist first thought of a tranquil country landscape. “No, that’s not it,” said the wealthy man. Next, the artist presented the idea of a contented child in the arms of its mother. The wealthy man again frowned and shook his head.

The artist went home and contemplated peace. A sudden inspiration gripped him, and he began painting, smiling with delight. No one could have guessed what he would present to the wealthy man a few days later.

When the painting was unveiled, everyone gasped. The picture was of a dark, stormy sea, pounding against a cliff. The canvas was filled with black, foreboding clouds streaked with lightning. The sea was roaring under the force of the furious storm.

The viewers were overwhelmed, even terrified.

Then the wealthy man noticed something. In the center of the canvas in the midst of the raging storm, there was a tiny bird, asleep – safe and dry in its nest tucked neatly into a crevice in the cliff.

The wealthy man turned to the expectant artist. “Well done!” he said.

Life is stormy and messy. If we can’t stop the storm, perhaps we can change the heart we face it with.

How can we find peace?

1. Peace begins with accepting life will not be smooth.

I know this, but I’m still amazed at how discouraged I can get when life doesn’t behave the way I want or expect. Life has surprised us all.

Things haven’t gone the way we expected or wanted. Our roads are full of speed bumps, potholes and sudden curves. Some of these things turned out well. Others did not.

If we can allow our emotions to go wacky sometimes and still manage to accept what is, peace of mind becomes possible.

2. Peace requires we deal with unfinished business.

We all have regrets – things we wish expanding. we could take back, delete or re-do.

Life isn’t what we expected. Neither We’ve all been rejected, betrayed and is it what it used to be. That’s OK. Do deeply hurt. These wounds are painful. what you can. Know your purpose, As time goes on, they become the your mission. If you’re alive, you’re unseen weights burdening our hearts. here for a reason. And whatever it is, Now is the time to unpack our that reason has to do with loving and baggage, or to at least open the suitcase serving others. and take a survey of what we’re Aging is a storm that forces us to carrying around. Now is always the be intentional and clear about why best time to forgive – both others and we’re here. Today is the day to make a ourselves. Chances are we need to ask difference. forgiveness, too, and make amends Let’s be mindful of King Solomon’s where it is loving and appropriate. advice. If we want things to be Grudges and past pain steal peace. different, the place to focus is our Don’t let them. Guard your heart by hearts. letting go.

How about more peace this year?

3. Peace grows as we focus on what we I’m game. Want to join me? have, not on what we’ve lost.

It’s easy to focus on our losses, for Gary Roe is an author, speaker and they are obvious and many. As we get chaplain with Hospice Brazos Valley. older, they seem to accumulate rapidly.

Visit him at www.garyroe.com or It’s not who or what we’ve lost that contact him at 979-821-2266 or defines us, but how we deal with the groe@hospicebrazosvalley.org. hits along the way.

In other words, we have to get good at grieving. We can guard our hearts by being honest with ourselves and others about our Comfort Keepers provides the pain and struggles. As we kind of non-medical in-home care move through grief and services that help people maintain cultivate thankfulness, full and independent lives, all in the over time our tears will comfort and familiar surroundings morph into smiles and of their own home. We would be 244 Southwest Pkwy E. the color will come back happy to arrange a free in-home into life.

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Grief is a storm, S E RV I C E S 979-764-3076 but it’s still possible to • Light Housekeeping experience peace there.

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• Recreation, Crafts It’s natural to get • Grooming, Dressing discouraged when we • Personal Care Services can no longer do what we used to. It can feel like our lives are shrinking, and in some ways, they are. This is all the more reason why we have to make sure our hearts are

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January 6, 2015 | 3

Finances

from page 2 a difference for your loved ones right off the bat. They will be able to find out the beneficiaries of your estate, as well as whom you chose to be your administrator or executor, your health care surrogate and your power of attorney or guardian. If you do not have an estate planning attorney, be sure to include a copy of your Will, Power of Attorney, trusts and other estate documents. List your beneficiaries, who gets what personal items and locations of important items.

Professional advisors, financial assets and cash flow As I learned when my father passed away, it is very difficult to search for financial assets. Financial institutions can refuse to release or verify account information. Your paper trail should include a list of financial institutions, account numbers, advisor name(s) and real property. Also include such information as income sources, automatic bill paying and how to stop them, credit card information and charitable contribution details. Keep this information in a safe place to protect you from identity theft. Update it annually.

Beneficiaries It is important that beneficiary designations are correct and complete.

Not much can be done about incorrect or incomplete beneficiary designations after you are gone. These will be on retirement accounts, life insurance policies, annuities and pay-on-death accounts. A beneficiary designation form is designed to be a contract. It will dictate who will get assets regardless of what your Will says. Years ago I heard about a pension benefit that went to the former spouse instead of to the widow and four children because the deceased never updated his beneficiary designation.

Passwords Having a list of passwords can save your loved ones a lot of headaches. If you have a password software, be sure you list the password to open it. If you do not have all your passwords on this kind of application, you should list the passwords that are not included.

Remember to list the password to your computer and your cell phone. This will give heirs quick access to your contacts to notify them of what has happened.

4 | January 6, 2015

Final arrangements Making final arrangements for a loved one is very difficult and heart wrenching for those left behind.

When you leave instructions for final arrangements for your family, they will know that you created this out of love and consideration for them. This will help them on both a practical and emotional level. One of my colleagues prepared his own final arrangements folder after his father passed away.

His dad had done this for his children, making things so simple for children and the rest of his family. Like my colleague’s list, your list can include suggested pallbearers, favorite music and suggested favorite scriptures. All this can be contained in an accordion file. His grown children know where to find the accordion file, and his trusted office assistant knows where to find an electronic copy of the contents in his computer.

The Dave Ramsey Legacy Drawer Financial advisor, Dave Ramsey, suggests a Legacy Drawer. He recommends that it be somewhere in your home and contain everything that relates to your financial life. The real value here is in the objective that you organize it so that anything can be found within 30 seconds. Clearly mark files so that your grieving family members can find whatever they need.

Include a personal letter or letters to your loved ones that you update periodically. A recent letter may mean more to your children than one you wrote when they were in kindergarten.

Be sure you include the location and directions for access of your safe deposit box in your Legacy Drawer.

You can read more about this at www. daveramsey.com.

A Death Book Not a pretty name, but you get the idea. This is similar to a Legacy Drawer, but in a binder instead. You can find the complete description at www.marketwatch.com. This is a do-it-yourself three-ring binder.

It includes how to notify the Social Security Administration, investment funds and brokers, as well as pension and annuity administrators. That alone will save your survivors several hours of frustrating phone calls. Include a section for important actions like required minimum distributions, taxes, reservations for trips, award points, log of home maintenance records and whom to call for repair needs.

The Caregiver’s Journal There is also a website that sells an organized binder called “Personal Plans That Live On.” It has tabs and

plastic sleeves designed to help your caregiver when you are terminally ill.

It is not exclusive to this use, but that is an added aspect. It has 28 sections and costs about $34, including shipping.

You can find this at familyinformationorganizer.blogspot.com.

Get it together: Organize your records so your family won’t have to This is the most comprehensive system I have found. This Nolo Press book is actually titled “Get It Together,” and sells for $20 for the downloadable version or the paper binder. It is in its sixth edition and is designed and compiled by an estate attorney and a consultant who live in northern California. You get the 416-page book with directions on what to do. Then you can download the forms that are ready for data entry. You can pop the forms into your own three-ring binder or store them in an accordion file or a Legacy Drawer. You can find this at www.nolopress.com/products/get-ittogether-get.html.

Your wallet Even before you prepare a Legacy Drawer or an accordion file, you should create a card for your wallet called “In Case of Emergency.” You don’t need to find a pre-printed card. You can create

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one on bright color paper. Use ink that will not smear if it gets wet. List your name, date of birth, blood type, address, cell number and cell phone password, whom to contact, physician’s name and contact information, and your allergies. Trade copies of this card with your spouse and other loved ones.

Update, update, update Update your information at least annually if not more often. Get a new credit card? Toss a copy of the front and back of the card into your accordion file. Change your Will?

Remove the old one and insert the new one to avoid confusion. And make it a New Year’s resolution to write those treasured letters to your loved ones before the Super Bowl.

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

TexasDivorceFinance.com.

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Hearing loss is not all in the ear

As I have gotten older, I notice that learn to process sound more effectively.

I have more trouble understanding Older musicians have a clear advantage conversation, as in noisy restaurants or over non-musicians in encoding sounds in British TV shows where actors have quickly and accurately. They even do it an accent and tend to mumble. And that as well as young musicians. Moreover, occurs even when I wear my hearing everybody, regardless of age, can be aids. Apparently, this is taught to process sound better with a common problem with musical training. seniors, and the problem The benefits of early music training arises from deterioration are likely to be that music trains the brain in the brain’s ability to to process sound more precisely than process sound. does speech. Music stirs emotions that The ear only serves to can engage the brain robustly in sound detect sound. Processing processing. The repetition of practice of sound occurs in the strengthens neural pathways that process dr. BILL KLeMM brain. Hearing specialists THe MeMory MeDic complex sounds. Finally, learning music agree that people with the forces attentiveness, and sound is encoded same physical hearing capabilities can more strongly when attention is intense. vary dramatically in their ability to hear But music can impair hearing if the speech in noise. It is the brain, not the volume is too loud, which damages the ear, which extracts meaningful sounds inner ear’s neural detectors of sound. from a complex sound background.

Anybody who has gone to a rock concert This is largely a learned skill, one that can rightly suspect that the extreme apparently is enhanced in people who volume might be bad for hearing. German have had musical training, especially at researchers who examined health an early age. insurance records of seven million people This is not the place to explain the from 2004 to 2008 noted that hearing loss physiology of the inner ear, but it is useful was most common in musicians, who to point out that it detects, but does not process, sound frequencies. When an See Hearing Loss audiologist tests your hearing, a series of single frequencies is played into page 8 headphones at increasing volume until you report you can hear it. This is not at all the challenge that takes place in realworld hearing. The sounds we hear in daily life are mixtures of frequencies of varying volume, jumbled together to make subtle distinctions difficult.

Researchers in the Auditory Neuroscience Laboratory at Northwestern have been studying this problem with an emphasis on music. For example, they find that old musicians (ages 45 to 65 Making life less complicated years) who learned music for families and their loved ones as a child have superior ability to hear speech in noisy environments.

This was evident in their 979.204.7273 performance on tests www.rahcentex.com for auditory working memory and auditory Your choice for Senior Home Care! time processing. Their experiments show that musical training, even in old age, can help the brain T H E B R YA N - C O L L E G E S TAT I O N E A G L E

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January 6, 2015 | 5

Taking steps toward an active lifestyle Several inexpensive, free exercise opportunities available in Bryan-College Station

By STACY CANTU Special to The Eagle

Getting fit is a New Year’s resolution made by many each year, and there are several free or inexpensive fitness opportunities to help Brazos Valley residents keep this resolution all year long.

“Seniors have the opportunity to enjoy a variety of fitness classes offered through the College Station Parks and Recreation Department Senior Services,” said Marci Rodgers, senior services coordinator for the College Station Parks and Recreation Department. “We make exercising fun.

We offer a senior annual membership at Southwood Community Center for $20 for residents and $40 for nonresidents.”

The parks and recreation department also offer free exercise classes for seniors. Sit & Fit, a seated workout that features fat-burning chair aerobics and weight lifting, is offered every Monday, Tuesday and Thursday from noon to 1 p.m. at Southwood Community Center, at 1520 Rock Prairie Road in College Station.

Line dancing is also offered at the same location from 1:30 p.m. to 2:30 p.m. on Tuesdays and 10:30 a.m. to 11:30 a.m. on Fridays. Rodgers said many seniors enjoy dancing for exercise.

“I have heard many positive comments from our regular participants on the benefits they have experienced with the Sit & Fit program and line dancing,” Rodgers said. “They enjoy the friends they have made and feel comfortable working out with others their age.”

Also, yoga for seniors is offered for a fee on Monday from 9 a.m. to 10 a.m. at Southwood Community Center. The Parks and Recreation Department will also offer a Matter of Balance Class for older adults who have concerns about falling. Participants will learn

6 | January 6, 2015

exercises that increase strength and balance in this free class, held Feb. 19 to April 16 on Thursdays from 1:30 p.m. to 3:30 p.m. at Southwood Community Center.

Group sports Group adult sports (for 16 years and older) offered by the City of College Station include softball, kickball and volleyball. Play begins in mid-February for softball and kickball and in midMarch for volleyball. Registration for softball began Jan. 1 and will be held through Feb. 1; the fee is $390 per team with a nine-game guarantee.

Registration for kickball is through Feb. 1, and the fee is $390 per team with a nine-game guarantee.

Registration for volleyball continues through March 1, and the fee is $210 per team. For more information visit www.cstx.gov Parks and trails There are also several local parks with walking/running and biking trails

around Bryan and College Station.

Parks that offer trails in College Station include The Arboretum, at 1900 Anderson, which offers a one-mile trail; Wolf Pen Creek Park, located at 1015 Colgate Street, which offers a 1.9-mile trail; and Lick Creek Park, at 13600 East Rock Prairie Road, which offers a 4.95-mile trail. For a list of parks located in College Station visit www.cstx.gov. Parks in Bryan that offer trails include Allen Ridge Park, at 1517 Prairie Drive, which offers a onefourth-mile trail; Astin Recreational Area, located at 129 Rountree Drive, which offers a half-mile trail; and Camelot Park, at 2700 Camelot Road, which offers a one-fourth-mile trail.

For a complete list of parks in Bryan, visit www. visitaggieland.com Brazos Valley Senior Games Several people will participate in the 2015 Brazos Valley Senior Games, hosted by the City of College Station Feb. 19 to 22. According to the city’s website, the Senior Games promote

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physical and mental health and fitness among Texas seniors by encouraging them to maintain healthy lifestyles and social relationships, to participate in sports and recreational activities with other seniors, and to provide an environment for athletic competition.

“Last year we had 400 participants from all over the state of Texas, Louisiana, Arkansas, Oklahoma and South Dakota,” Rodgers said. “The games provide a fun way to compete in a variety of team and individual sports, such as track and field, swimming, tennis, basketball and more.”

Gerry Logan, College Station Parks and Recreation special events supervisor, said the Senior Games are important because it’s an event just for people in a certain age bracket, which is a rarity.

“Participating in activities like the Senior Games improves health, social activity and overall well-being. We are proud to be one of the few local competitions of this type in the state of Texas,” he said.

Games seniors will be able to compete in will include Pickleball, Track and Field, Cycling, Swimming, Golf, Tennis, Bowling, Basketball, Disc Golf (includes a beginner clinic), Archery, 42 (Dominoes), Horseshoes, Washers, Billiards and Darts.

“New this year, the ‘Kids Division’ for 45 to 49 year olds is being offered with the hopes of growing the event at the grass-roots level,” Logan said. “The 50 to 54 age group has, historically, been one of the lowest in regards to participation numbers. We feel like individuals may be hesitant to label themselves in any particular way, yet those that do participate enjoy themselves immensely. Therefore, we have added the ‘Kids Division’ to remove the stigma and get more participants involved in this great event.”

This event is held at venues all over College Station and Bryan, including T H E B R YA N - C O L L E G E S TAT I O N E A G L E

College Station High School, College Station Middle School, Sue Haswell Park, Pebble Creek Country Club, College Station Natatorium, Lincoln Recreation Center, Southern Oaks Disc Golf Course, Southwood Community Center, Grand Station Entertainment and more, Logan said.

Volunteers are welcome; however, they must pass a background check.

The overall registration fee is $30 and includes a T-shirt and two reception tickets. Each event has its own separate event fee ranging from $2 for events like 42 (dominoes) to $50 for golf.

For more information on this event and for a list of other upcoming events visit www.cstx.gov/parks.

on your joints and even prevent you from exercising,” Runyan said. “One alternative to land-based exercise is aquatic exercise. Water-based aerobics can be very beneficial to seniors, as the water takes most of the weight off your joints while allowing you to do resistive exercise. This type of exercise strengthens muscle while taking pressure off your bones and joints.”

Another option for exercise that is easy on the joints is Tai chi and yoga. Tai chi promotes flexibility, leg strength and balance, which can help keep people healthy and active and prevent injuries such as falls, Runyan said.

Preventing injuries is a concern

of many seniors. Runyan described several ways to ease the mind of seniors who may be worried about getting injured.

“Falls are a leading cause of disability in the senior population,” she said. “To prevent falls, take a look around your house for tripping hazards, such as throw rugs, and remove them. Additionally, make sure cords are not in walking paths.

Proper non-skid pads or mats in the bath or shower may also help prevent against falls. Installing grab bars in the bathroom next to the toilet and in the shower or bathtub is another great way to reduce or eliminate falls in the bathroom. If you have stairs in your

Exercise and balance tips When starting a new workout routine, there are several things seniors should keep in mind.

“Start off light and set reasonable goals for yourself,” said Lori Runyan, director of therapy services at College Station Medical Center. “For instance, set a goal to walk 15 minutes, three times per week. Then slowly increase that as your body adjusts to your new level of exercise and fitness. Walking is great overall exercise that can benefit almost everyone. Make sure you have good supportive shoes, and drink plenty of water to keep hydrated.”

Runyan said studies show that strength training, even with light weights, helps seniors stay strong and helps prevent falls.

“Start by using a light dumbbell (somewhere between 1 and 3 pounds) and work your way up as your strength increases,” she said. “Experts recommend using weights every other day so that the muscles can rest before you work out again.”

Many seniors are searching for exercises that will not hurt their joints.

“Sometimes walking and other weight bearing exercises can be painful T H E B R YA N - C O L L E G E S TAT I O N E A G L E

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home or steps at your doorway and worry about falling, consider installing a railing for balance when going up and down steps. For some people, using an assistive device such as a cane or walker helps maintain balance and prevent falls as well.”

Runyan also advises seniors to ask their doctor to review their medications with them (both prescription and over the counter).

“Many times medications or interactions between medications may cause dizziness or fatigue, increasing your risk for falls,” she said.

“Lastly, take time to have your eyes checked annually,” Runyan said.

“Being able to see well greatly reduces your risk for falls.”

To stay motivated to exercise, Runyan recommends partnering with a friend.

“Partnering with a friend can also increase your likelihood of sticking with an exercise program,” she said.

“If you can find someone to walk with or go to the gym with, chances are you will stick with your new routine better than if you try to do it alone. Local fitness clubs, such as Aerofit, also have group exercise classes specifically tailored to seniors.”

Taking steps for a more active lifestyle is easy, she said.

“If you want to get more active, there are many simple ways to incorporate that into your daily life,” Runyan said. “For instance, you can simply start by taking a walk around your neighborhood, taking the stairs instead of the elevator, or parking your car a few more spaces down in the parking lot when walking into a store. You can also do fun things like gardening, dancing, swimming, walking your dog, painting and volunteering. All these activities can help to increase your active lifestyle and promote wellness.”

January 6, 2015 | 7

Hearing Loss from page 5

were also about 57 percent more likely to have ringing in the ears (tinnitus).

The practical matter for the vast bulk of people who are not musicians is whether music training can be a beneficial treatment of impaired hearing.

Little research has been done in this area, but one study of adults age 60 to 85 without previous music training showed improved processing speed and memory after just three months of weekly 30-minute piano lessons and three hours a week of practice compared to the control group.

People who have hearing aids need to wear them consistently, even though it is tempting to wear them only for special occasions, such as a social engagement.

Consistent wearing of hearing aids gives the brain a chance to get retrained to hear sounds the way they really are. This retraining occurs without conscious effort or realization that it is occurring.

Sources: www.truhearing.com/consistenthearing-aid-use/ Does hearing improve the more you wear your hearing aid?

Kraus, N. and Chandrasekaran, B. (2010). Music training for the development

of auditory skills. Nature Reviews Neuroscience 11: 599-605. Doi: 10.1038/ nrn2882 Alexandra Parbery-Clark, Dana L. Strait, Samira Anderson, Emily Hittner, Nina Kraus. Musical Experience and the Aging Auditory System: Implications for Cognitive Abilities and Hearing Speech in Noise. PLoS ONE, 2011; 6 (5): e18082 DOI: 10.1371/journal.pone.0018082 Kraus, N. and Anderson, Samira.

(2013). Music training: An Antidote for Aging? The Hearing Journal. 66 (3): 52.

Schink, T. et al. (2014). Incidence and relative risk of hearing disorders in professional musicians. Occupational Environmental Med. doi:10.1136/ oemed-2014-102172

The Most Important Thing in any Relationship

of the

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Bugos, J. A. et al. (2007). Individualized piano instruction enhances executive functions and working memory in older adults. Aging Mental Health. 11 (4): 464471.

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This thorough and well-documented explanation of how to age well is titled “Improve Your Memory for a Healthy Brain. Memory Is the Canary in the Brain’s Coal Mine.” The book is available at Smashwords.com.

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How physical therapy can help a fractured ankle

post-surgical treatment and My name is Louise and I’m home exercise program. Your 64 years old. I fractured my pain and walking problems right ankle two years ago and have persisted because some had to have plates and screws aspect of your musculoskeletal put in to fix the broken bones. problem has not been Unfortunately, adequately addressed. after all this time, The muscles, fascia, bony I still have pain attachments or structures in my ankle and surrounding your ankle calf, and I can’t and leg still have weakness. walk or stand for It is one thing to fix the very long -- which fractured bones, but the means I can’t go other structures need to be to the store, I can’t cook for my family Leon Bradway addressed, as well, in order pHysical THerapy for you to fully recover. and I’m really Anyone who has ever miserable from the fractured an ankle knows the constant pain. When I asked my difficulty one can experience surgeon about these problems, with post-operative swelling, they said the surgery went fine significant joint motion and everything has healed restrictions and pain. An correctly. So why am I still experienced physical therapist having pain, can’t walk long or has the expertise to evaluate when I do walk my foot twists and assess your pain and out? The surgery was supposed walking problem and design a to correct everything. What else plan to resolve the problems. can I do at this point?

They are the experts on how to recover from an injury that Louise, you raise a very requires surgery and the effects important question about of surgery on the nerves and pain, post surgical problems muscles surrounding the joint and rehabilitation progress. involved in the surgery.

Let me say first thing, there The rehabilitation process is hope. You don’t have to live for a fractured ankle is a with constant pain or restricted slow but progressive process. mobility. What you describe is referred to as chronic pain, and It is important early in the rehabilitation process to it has physical and emotional control swelling and dampen components. Not only do you the pain process. Successful feel pain continuously, but rehabilitation requires a good also you begin to despair that deal of hands-on therapy to the pain will never go away. facilitate pain and swelling Adding to that, the restrictions management. Examples of in your movements, which the types of therapy include: force you to stop what you soft tissue work to dampen love doing, can create a the pain; gentle movement of hopelessness that causes you the joint (both foot and ankle); to do less and less physical controlling swelling; discussing activity; this just adds to your home precautions that will problem. In most cases, posthelp minimize discomfort surgical pain and movement and swelling; and engaging issues can be resolved and in a progressive mobility are resolved with the right T H E B R YA N - C O L L E G E S TAT I O N E A G L E

and resistance program to correct guarding and abnormal movement patterns.

There is no substitute for one-on-one professional care in post-surgical recovery success.

If you are still having pain of 5/10 or greater two months after your operation, you may need an additional evaluation to determine why the pain is persisting. It is likely that the muscles surrounding the surgical area are still tight and weak, causing movement restrictions and pain.

Thus, more pain reduction, strengthening, manual therapy and stretching are needed to get you back to your normal state. If the pain is too intense initially, trigger point dry needling and heat can often make the treatments possible, despite initial pain.

To ensure you have a sense of what is possible in terms of recovery, here is a scenario of what you are likely to encounter once you visit an experienced physical therapist.

He/she will evaluate the calm muscle, muscles surrounding the ankle joint and the way you walk (gait).

They will obtain as much history from you as possible to determine how you were injured, what your recovery rehabilitation consisted of and what you have been doing since.

Ankle Pain page 11

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January 6, 2015 | 9

CALENDAR information.

42 dominoes – Seniors meet every Thursday to play 42 at Southwood Sit and Fit Chair Exercises – CommunityCenter,1520RockPrairie Get a workout while sitting in a Road in College Station, from 9:30 to chair. Seniors meet at Southwood 11:30 a.m. New players welcome. For Community Center, 1520 Rock more details, contact 979-764-6351, Prairie Road in College Station, every 979-764-6371 or mrodgers@cstx.gov.

Monday, Tuesday and Thursday, from noon to 1 p.m. For more details, Bible study – Bible study is held for contact 979-764-6351, 979-764-6371 seniors at 9:15 a.m. every Thursday at Lincoln Center, 1000 Eleanor or mrodgers@cstx.gov.

St. in College Station. Contact Line Dancing – Southwood Annie Williams at 979-764-3779 Community Center, 1520 Rock or awilliams@cstx.gov for more Prairie Road in College Station, holds information. line dancing for seniors on Tuesdays from 1:30 to 2:30 p.m. and on Fridays Registration for Brazos Valley from 10:30 to 11:30 a.m. For more Senior Games – Registration will information, contact 979-764-6351, be held through Feb. 9, to compete 979-764-6371 or mrodgers@cstx.gov. in the Brazos Valley Senior Games Feb. 19 to 22. Ages 45 and over may Bluegrass Jam Session – Bluegrass compete in athletic events such as Jam Session is held from 1:30 to track and field, swimming, tennis, 3:30 p.m. on Tuesdays at Southwood cycling, archery, horseshoes and Community Center, 1520 Rock more. Medals will be awarded in each Prairie Road in College Station. event and age group. Register at cstx.

All levels welcome. Bring string gov/seniors or 979-764-3486. instruments and a friend. For more details, contact 979-764-6351, 979Jan. 7 764-6371 or mrodgers@cstx.gov.

Friday Bridge – Southwood Computer Club for Seniors – The Community Center, 1520 Rock Computer Club is open to all seniors, Prairie Road in College Station, offers and this month’s meeting will include bridge for seniors every Friday from a talk on “How to use Google Earth” 9 to 11:30 a.m. For more, contact and a demonstration on geocaching.

979-764-6351, 979-764-6371 or Meetings are held at the Carter’s Creek Waste Water Facility Training mrodgers@cstx.gov.

Room, 2200 North Forest Parkway in Learn how to play 42 dominoes – College Station, from 9:30 to11 a.m.

Learn the popular game of 42 every Free and no pre-registration needed.

Wednesday from 9:30 to 11:30 For more information contact a.m. at Southwood Community College Station Parks and Recreation Center, 1520 Rock Prairie Road in Department, Senior Services at 979College Station. Contact Southwood 764-6371 or mrodgers@cstx.gov.

Community Center at 979-764-6351 or email mrodgers@cstx.gov for more Ongoing

10 | January 6, 2015

Jan. 10

Jan. 21

“Investing Your Retirement in God’s Kingdom” – First Baptist Church of College Station, 2300 Welsh Ave. in College Station, is holding this event from 10 a.m. to 3 p.m. to encourage people to spend their retirement years serving others.

Cost is $20 per person or $30 per couple. Will feature testimonies from people who have retired from various professions, and have used their passions, skills, time and effort to help others. After a box lunch, participants will be able to select two breakout sessions from 10 options, where they can learn how they can invest their retirement in serving others. For more information, call 979-696-7000, email davids@fbccollegestation.com or visit www.fbccollegestation.com.

Genealogy Computer User Group – The group is a part of the Research Ramblers and friends who share an interest in finding family history with a computer. The group meets on the third Wednesday of the month from 9:30 to 11 a.m. at the College Station Water Treatment Training Room, 2200 North Forest Parkway. The topic is “Discover your German Roots.” For more information contact 979-764-6371 or mrodgers@cstx.gov.

Jan. 12 Drawing Animals – Learn to draw animals on Jan. 12 and 26 from 1 to 4 p.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. Cost of the class is $25. To register visit rectrac.cstx.gov or call 979-764-3486 for more details.

Jan. 15 Movie and Popcorn – Seniors are invited to enjoy a free movie, “Ultimate Gift” and popcorn at Southwood Community Center, 1520 Rock Prairie Road in College Station. Movie starts at 1 p.m.

Contact Southwood Community Center at 979-764-6351 or email mrodgers@cstx.gov for more information.

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Jan. 21 Exploring History Luncheon – The College Station Historic Preservation Committee and the College Station Parks and Recreation Department present monthly lectures. Dr. Bruce Dickson Jr. will present “San Jacinto: Formation of an Archaeological Battlefield Site in 1836” at Aldersgate Church, 2201 Earl Rudder Freeway S. A reservation is necessary for lunch by the Friday before. Cost is $5. Lunch is served at 11:30 a.m.

Make reservations by contacting 979764-6351 or mrodgers@cstx.gov.

Jan. 27: “Passing Along Your Family History” – Learn how you can put your family history together in a form that will be read and seen for generations to come. This free seminar is offered on Tuesday and Thursday, Jan. 27 and 29 from 9:30 a.m. to 11 a.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station. For more information contact 979-7646371 or mrodgers@cstx.gov.

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

have to be re-educated, muscle bundles have to be released, and muscle strength/flexibility has to be improved.

Ankle Pain from page 9

Next, they will design a program to address your problems, which likely are: Restricted muscles and joints; Guarding (changing the way you move to avoid pain, creating more problems); Abnormal movement patterns that continue to inhibit your recovery.

Then they will begin treatments such as: Trigger point dry needling to help with the pain; Manual therapy to move and/ or stretch the muscles and joints; Progressive correction of abnormal movement patterns.

Physical therapy is a natural process that helps your body and you regain its normal state. This takes time to decrease swelling, decrease pain and correct abnormal movements that have developed over the last 18 months. Muscles

It will be imperative that you attend your therapy sessions as advised and you do any home exercises that have been assigned (regularly).

Don’t wait. The problem is not likely to get better on its own, if it hasn’t improved in 18 months.

You can be evaluated by a physical therapist without a referral, so contact an experienced therapist today. A doctor’s referral is required in Texas for treatment, but in most cases, the doctor will be happy to assist you with the referral if they are familiar with your case.

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

See www.bvphysicaltherapy.com

C

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Winter superfoods for optimal health I

llnesses seem to peak during the winter months. A tapped-out immune system as well as dry, cold air may encourage the spread of common viruses and bacterial infections more easily. As a result, it’s important that men, women and children take every step possible to ward off sickness when the temperatures drop. Dietary changes can make a world of difference, and more and more people are including these proven superfoods in their winter diets.

Avocado: Avocado has high levels of essential fatty acids and vitamin B6, which is important in the biosynthesis of important neurotransmitters. Foods high in B vitamins may be able to counteract some of the symptoms of winter-related depression.

Pomegranate: This quirky fruit has vitamins C and K, folate and potassium and is a good source of fiber.

Pomegranate has anti-inflammatory properties, which can help in reducing

joint pain and preventing strokes.

Pomegranate may also help the body fight viruses.

Cinnamon: Cinnamon has high levels of antioxidants, and some studies point to cinnamon as a natural antibacterial agent. Cinnamon also can help regulate blood-glucose levels, which is beneficial for those with diabetes.

Prunes: Now widely referred to as “dried plums,” prunes are an important source of boron, which could prevent osteoporosis. High in antioxidants, prunes help the body fight a variety of illnesses.

Cabbage: Cabbage may be a key element in the fight against cancer.

Cabbage has phytochemicals that can protect the body against cancer-causing free radicals. It’s also a good source of dietary fiber, which can stimulate a sluggish digestive system.

Butternut squash: This food is packed with carotenoids, which are stellar antioxidants. The starches in this

squash also have been found to have anti-inflammatory properties.

Chestnuts: Chestnuts are worthy of inclusion in anyone’s diet. Unlike many nuts, chestnuts are relatively low in fat but have high levels of protein. They’re also packed with vitamin C and B vitamins.

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