50 Plus

A guide to good living in the Brazos Valley

Inside...

Financial literacy

Avoid outliving your money

Pg. 3

Food

Snacks that promote better sleep Pg. 9

March 2015 • Vol. 13, Issue 4 • A monthly publication of the Bryan-College Station Eagle

Senior driving safety

How to brush up on skills behind the wheel

PAGE 6

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

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CONTENTS

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Mental health: How to deal with growing limitations

C

4

Feature: Driving safety saf for seniors

6 Food: Snacks that promote better sleep

Physical therapy: Health help for vets

8 Calendar: Local events

10

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Avoid outliving your money: Longevity risk vs. investment risk Longevity risk is the risk that the amount of money you save for retirement is not enough to sustain you throughout your life, due to your increased life expectancy. OK, that sounds scary. But the fact is that most people save far too little for their retirement ambitions. Therefore, it is essential that they take calculated risks. Investment risks are relatively higher when their savings is low and relatively lower when their savings is high. The trick is to spread your risk sensibly over the years during which you are contributing to your retirement.

(But never, ever sit back and let your TraCy STewarT investments run FiNaNcial liTeracy themselves. That is like being asleep at the wheel.)

If you are already retired or getting near to retiring, you may think that risk is not for you. Retirees are risk averse because they no longer have the chance to build more wealth. This is why it is important to plan to move to a lifestyle and not just to move from a lifestyle.

Are you an average person?

Recently I had the good fortune to attend an interesting presentation on these concepts by Don Ezra, cochairman of Global Consulting for Russell Investments worldwide, member of the Editorial Advisory

Board of the Financial Analysts Journal, as well as many other impressive appointments. Mr. Ezra first defined the average person or couple as having assets and/or income sufficient to cover basics and move, but not indefinitely, so choices must be made. Many of us fall into the “average” category. The “top wealth” level people have assets and/or income so large that money will not run out in their lifetime, and the “bottom wealth” level have assets and/or income so small that even basic necessities are uncertain.

Three competing goals Mr. Ezra reveals that we in the “average” category have three competing goals and each goal has a feasible solution. You will notice that each solution competes with the other solutions because each goal competes with the other goals.

Goal No. 1: To have longevity protection – We do not want to outlast our money.

For this goal, Mr. Ezra suggests having a deferred lifetime income annuity that will kick in if you survive past your 85th birthday. If you are a couple, it should kick in past the older one’s 85th birthday.

A deferred income annuity (“DIA” and sometimes called a longevity annuity) is a contract between you and an insurance company. You pay a lump sum to the insurance company in

exchange for a lifetime of income that starts at a future date. DIAs are sort of like pensions for those people who don’t have a pension. The fluctuations in the stock market do not affect the amount of future payments you will receive from the insurance company.

Deferred income annuities are not liquid investments. Once you pay your initial premium lump sum, you cannot get it back as a lump sum. You have to get it back as monthly payments. DIAs offer significantly higher payouts than do immediate annuities. I recommend that you consult with a fee-only planner before buying a DIA. Choose a planner who does not sell or otherwise get compensation when you buy any annuity.

Goal No. 2: To grow and thrive – Our lifestyle is richer than we are.

Also called champagne taste on a beer budget.

Mr. Ezra’s advice here is to invest in equity type assets, also known as “stocks,” and represent ownership in a company. This is in an effort to grow your wealth, but includes the risk of the ups and downs of the stock market.

Yes, this is very different from a DIA, which avoids the stock market. But then, since Goals No. 1 and No. 2 are competing goals, different advice is appropriate. Stocks can be divided into two main categories: growth stock and value stock. They are also sorted into large cap versus small cap and foreign versus domestic. We can include real estate investment trusts (REITs) as

a special type of stock. There isn’t enough room in this column to explain these assets and go deeper in this area, so I will simply warn you that choosing investments can be an emotionally draining experience for most investors.

If I have just described you, I strongly recommend that you consult a fee-only financial planner before diving in to an investment program.

Goal No. 3: To be safe and survive – We don’t want to be shocked with sudden financial advice like “it’s time to turn the spending dial down.”

For this goal, Mr. Ezra recommends having five years of total spending invested in short-term fixed income assets (possibly longer for the spending on essentials). Since Goal No. 3 competes with Goals No. 1 and No. 2, we have yet a different investment.

Fixed income investments give you a return of fixed periodic payments with the eventual return on your principal at the maturity date. You will know the amount of these periodic payments in advance. An example is a short-term bond fund. Not all shortterm fixed income investments are the same. As with my advice on choosing stocks, I recommend that you consult with a fee-only financial planner before investing in any fixed income securities or mutual funds.

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

TexasDivorceCPA.com.

Why are seniors falling more now?

Approximately one-third of older adults fall each year. Falls break hips and other bones, and seniors are more prone to fractures because they lose bone density as they age.

Hip replacement in seniors is fraught with possible negative side effects. Having a hip replacement myself because of wear rather than falling, I know that hip surgery is not for dr. BILL KLeMM wimps. A lot of things THe MeMory MeDic can go wrong, ranging T H E B R YA N - C O L L E G E S TAT I O N E A G L E

from disability to death.

Until now, the research on falls has been incomplete because no studies have been longitudinal, that is, have examined falling across the population of seniors over time.

A new study reports the trends of falling on a national scale from 1998 to 2010. The hypothesis was that any increase in falling incidence would be attributable to the increase in the proportion of seniors that has occurred during this period. The data used was the incidence of self-reported falling over the immediate two years from all

adults 65 and older.

Self-reported falls increased from 28.2 percent in 1998 to 36.3 percent in 2010. Think about that! If you are a senior, there is likely more than a 36 percent chance you will fall in the next year. Likelihood of falls increase as you age.

The absolute incidence of falls was, as expected, related to age: In 2010, for example, 32 percent of the 65 - 69 age group reported falling, while 57 percent of those over 90 reported falling (56 percent of 90-year-olds reported falling in 1998). The lower increase in falling

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in the older groups was not surprising, because they already had a high incidence of falling when the surveys started. Disease conditions could not account for the amount of falling or the increase over time.

What is puzzling was that falling increased across all age groups, not just the oldest. Especially noteworthy was the increase in falling in the younger (65 - 69) group. In other words,

See Memory Medic page 5 March 3, 2015 | 3

How to deal with growing limitations that come with aging “This is terrible! Pathetic!” Mack cried. “I can’t do anything anymore!”

Mack was standing in the middle of his living room, clutching his walker, struggling for breath. He had gone to the kitchen to put away a coffee mug and was on his way back to Gary roe his recliner. This was Hospice his third stop along the way.

Mack was a big guy. He played semipro football in his early 20s, and then became a pro boxer for over a decade.

After that, he continued in sports management.

Above all else, he had been an athlete and prided himself on his physical condition. Now he couldn’t make it across the room without taking a break.

“This is frustrating. It’s not much of a life,” he said, staring down at the carpet. *** “I’ve made a lot of mistakes in my life. I just can’t remember them anymore,” Marcia said with a smile.

“I joke about it, but the truth is I hate this. I have memories I know are still there, but I can’t get at them. It’s like trying to catch a shadow,” she continued.

Marcia was a retired teacher known for her intellectual prowess. Her mind had been quick and sharp, until lately.

“It’s scary. I get angry about it.

I’m losing my life in small pieces. I’m terrified it’s only going to get worse,” she said, with tears in her eyes. *** In 1957, the movie “The Incredible Shrinking Man” was released.

The film, based on a novel by Richard Matheson, portrayed the lead character’s struggle as he slowly got smaller over time. As he shrank, the world around him became increasingly

4 | March 3, 2015

difficult to navigate. Once easy tasks became impossible. He lost the life he once had and was forced into survival mode.

Life became a herculean struggle for him and his family. No one knew what to do. Nothing could restore him to his former size and to the life he once had. Every day he shrank and faced new and more threatening challenges.

I wonder if this movie, and novel that inspired it, might have a deeper meaning. As we get older, our losses begin to accumulate. Some people move. Others die. The world changes. Relationships are altered.

Our bodies slow down and develop aches and pains. We can’t do what we used to. Once routine tasks become challenging.

This is normal, but certainly not fun. Losing what we once had is hard, frustrating and painful. Like Mack, some of us face physical limitations brought on by injury, disease or time.

Others, like Marcia, sense the gaps in our memory are widening and we are losing precious parts of ourselves.

Most of us struggle with a combination of physical and mental limitations. If we’re not there yet, chances are we will be some day.

In some sense, we’re all living our own version of what might be called “The Incredible Shrinking Life.” How do we do this? How can we face the mounting challenges that threaten to not only alter but potentially steal our lives?

Here are four things to consider: First, learn to manage the emotions.

This may be the toughest part.

Everything that happens to us physically and mentally impacts us emotionally. We are a package deal.

Each of us is a whole person, with our bodies, minds and spirit thoroughly integrated. In other words, the aging process will affect us emotionally. It should.

Though we may experience greater acceptance, recognition and kindness, we tend to focus more on the challenges that frustrate us – things like fear, anxiety and depression. Since we’re getting older, we figure it’s only going to get worse. This can lead to feeling powerless, hopeless or even worthless.

Some of us may end up wondering why we’re still here.

Emotions are powerful. Learning to manage them well is important.

Acknowledge what you feel. Share with a trusted confidant. Say it out loud. Write it out. Find ways to express what’s happening inside.

Your emotions are what they are, and they’re important. If you refuse to acknowledge them, they’ll just go underground and mess with you until you do. As you acknowledge your feelings, you’ll begin to accept them, which in turn will help you manage them.

Second, travel as light as possible.

As life becomes more difficult, it’s important we don’t burden ourselves with extra baggage. Regrets and resentments strangle hearts and damage wellbeing. Practicing continual forgiveness has tremendous health benefits. This includes forgiving ourselves.

Learning to let go of things we can’t change is huge. Chances are most of us have something we need to off-load. We all have baggage that’s not helpful and only weighs us down. We can’t afford that. Forgive. Let go. Set your heart as free as possible.

Third, focus on what you can do, not on what you can’t.

It’s natural to dwell on what we’ve lost, but it’s not helpful. If we give them enough attention, our losses can become a bottomless pit from which we can see no escape.

When I worked for the Ritz-Carlton Corporation, I learned it takes 19 positive guest experiences to overcome

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a single negative one. Complaining is easy. Developing and maintaining an upbeat, positive attitude is hard work, but well worth it. We can’t afford to nurture negativity.

Remind yourself what you can still do. Stay as active as possible. Consider how you might turn some losses into gains. Hidden blessings can be found amidst the pain of life. Work hard on being positive.

Fourth, be clear on your purpose.

If we don’t know why we’re here, we’ll wander. Life will be unsatisfying at best. Most of us confuse purpose with ability. We might think our work is our purpose, but when we can no longer do that, where does that leave us?

Talents and abilities are important, but we must dig deeper than these.

Why are we here on the planet? This is the question we must answer.

Whatever we come up with, it will have something to do with relationships: interacting, loving, serving, etc.

People are the real treasures in life. And that includes you. You have a purpose greater than yourself and your abilities. Find it. Center your life on it. *** When the lead character in “The Incredible Shrinking Man” got so small he could walk through the wires of a window screen, his attitude shifted.

He finally accepted his situation and embraced the adventure of what awaited him, in even smaller realms.

No matter how small he became, he chose to believe he still mattered.

You matter. More than you realize.

Your abilities may shrink, but your heart doesn’t have to.

Gary Roe is an author, speaker, and chaplain with Hospice Brazos Valley. Visit him at www.garyroe. com or contact him at groe@ hospicebrazosvalley.org or 979-821-2266.

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Memory Medic from page pa 3

why are people of this age more likely to fall now than people of the same age 12 years ago? What this indicates is that increase in falling in recent years is not due to age itself. Something else seems to be invo in lved.

Maybe some of the medications now used by seniors promote dizziness and falling. Maybe people are more aware of falling now, take it more seriously, and report it more. Could it be that people now are less physically fit and thus less able to prevent falls?

Maybe they are more active acti than seniors used to be and thus exposed to more situations in which falls might occur. Nobody knows the answers to these questions. But with an aging population, the problem has serious implications for medical care and expenses.

If there is a way to prevent falls, physical fitness, especially balance capability exercises, surely has to be considered. Many exercises can train the body to have ha a better sense of balance. One that most people recognize is the classic yoga posture of standing on one foot, with the other leg propped against the weight-bearing

leg and arms extending over the head.

A good way to practice this is to stand in a narrow hallway so that it is easy to catch yourself as you tip over. It helps to focus on a distant object and think of your weight-bearing foot as a huge stabilizing plate. The goal should be to train to the point where you can stand on one leg without tipping for at least 30 seconds.

Many of the other yoga postures also strengthen muscles used for maintaining balance. I have ha written bef e on the benefits of agebefor appropriate forms of yoga. Improving balance is another reason why seniors should learn to do it under expert instruction.

Source: Cigolle, Christine T., et al. 2015. The epidemiologic data on falls, 1998-2010.

More older Americans report falling, JAMA Intern Med., Jan.19, doi:10.1001/ jamainternmed.2014.7533.

Dr Klemm is a senior professor Dr. of ofessor of neuroscience at Texas Te A&M University.

His latest books are ar Memory Memor Power 101, (Skyhor (Skyhorse) yhorse) and Mental Biology Biolog (Prometheus). He also al writes learning and memory memor blogs for Psychology olog ology Today da maga day magazine gazine and his own site at thank ubrain.b thankyo ubr logspot.com.

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March 3, 2015 | 5

Senior driving safety

Local classes refresh seniors’ road knowledge, driving skills Simple defensive driving

By STAC ST Y CANTU Special to The Eagl Ea e

Some seniors have ha not taken a driving dri course since they were teenagers, and even the most experienced drive dri rs can benefit from classes that help them brush up on their driving dri skills and road knowledge.

AARP offers of Smart Drive Dri r Courses throughout the year in the Bryan-College Station area.

“Although the classes are designed for those over 50, any and all are welcome,” said Jerry Marko Mar wich, College Station Senior Advisory Ad Committee member. “Classes are offer of ed at a variety of times and places. Additional classes are likely to be added during the year.”

The AARP Smart Drive Dri r Course has give gi n millions of drive dri rs the skills and tools they need to drive dri safely on today’s roads, allowing them to remain independent for many years to come, according to stjoseph.org. Ninety-seven percent of those who take the course change at least one driving dri beha behavior . There are no tests to pass the course, just useful infor inf mation to keep seniors safe on the road. Those who complete the course may be eligible for an insurance discount.

Course objective objecti s include: learning research-based safety strategies that can reduce the likelihood of having ha a crash; understanding the links among the drive dri r, vehicle and road

6 | March 3, 2015

en onment and how this awareness encourages safer behavior envir beha ; learning how aging, medications, alcohol and other health-related issues affect af dri driving ability and ways to adjust to allow for these changes; increasing confidence; learning how to drive dri safely when sharing the road with other road users; learning the newest safety and adva ad nced features in vehicles; learning when driving dri may no longer be safe; and exploring other ways to trave tra l, Marko Mar wich said.

The new course curriculum was designed with the participant in mind. It is differ dif ent in many ways from previous editions, including a new, easy-to-follo y-to-f y-to-follo w format that incorporates adult-learning principles. It features reader-friendly print types, full-color pages, an easy-to-follo y-to-f y-to-follo w format and videos to supplement course content.

In addition to a new curriculum, AARP Drive Dri r Safety recently launched the Driving Dri Resource Center, Center an interactive interacti online resource for course participants that features tools and activities acti , including dri driving simulations, state-specific rules of the road and new vehicle technologies, the St. Joseph website states.

This class is important for seniors because there are several dangers they may face driving dri at an older age, such as changes in medications, changes in vision and hearing, changes in perception and driving, dri changes in flexibility and strength and changes in their vehicles, Marko Mar wich said.

It is also important for seniors to know and understand when it is no longer safe for them to be driving. dri According to Marko Mar wich, there are several warning signs.

Physical warning signs include seniors not being able to see or hear what is going on in the car; trouble moving their foot from gas pedal to brake pedal; difficulty dif turning their head when backing up; and delayed response to unexpected situations.

Cognitive gniti warning signs include gnitive decrease in confidence while driving; dri the drive dri r needs someone else to tell him or her how to drive dri ; getting lost in familiar places; becoming easily distracted while driving; dri getting confused at intersections, entrance or exit ramps or roundabouts; inability to adapt to new situations; and failing to recognize dangerous situations.

Warning signs that a drive dri r has poor driving dri skills include not using turn signals correctly or not using them at all; having ha trouble making turns; having ha dif difficulty moving into or maintaining the correct lane of traf traffic; ha having trouble judging the space between vehicles in traffic traf on the highway; parking par inappropriately; hitting curbs when making turns or

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backing up; unpredictable stopping in traffic; traf dri driving too slowly; failing to stop at stop signs or stop lights; and failing to notice important activities acti on the side of the road, Marko Mar wich said.

Dates and times of upcoming classes offer of ed include: • March 14 from 8 a.m. to noon at St. Joseph Professional Building, 2700 E. 19th St. in Bryan. Call Ernie Montoya at 731-1231 to register.

• March 24 from 9:30 a.m. to 2:30 p.m. at Scott & White Hospital, 700 Scott and White Drive Dri in College Station. Call Kendall Parker at 2070122 to register.

• May 18 from 9:30 a.m. to 2:30 p.m. at Southwood Community Center 1600 Rock Prairie Drive Center, Dri in College Station. Call Marci Rodgers at 764-6371 to register.

• June 9 from 9:30 a.m. to 2:30 p.m. at Scott & White Hospital. Call Kendall Parker at 207-0122 to register.

• June 13 from 8 a.m. to noon at St. Joseph Professional Building.

Call Ernie Montoya at 731-1231 to register.

• July 9 from 1 p.m. to 5 p.m. at Senior Circle, 1651 Rock Prairie Road in College Station. Call John Moran at 764-5107 to register.

• Aug. 24 from 9:30 a.m. to 2:30 p.m. at Southwood Community Center. Call Marci Rodgers at 979-764-6371 to register.

• Sept. 12 from 8 a.m. to noon at St. Joseph Professional Building.

Call Ernie Montoya at 721-1231 to register.

• Oct. 13 from 9:30 a.m. to 2:30 p.m. at Scott & White Hospital. Call Kendall Parker at 207-0122 to register.

• Nov. 12 from 1 p.m. to 5 p.m. at Senior Circle. Call John Moran at 764-5107 to register.

• Dec. 19 from 8 a.m. to noon at St. Joseph Professional Building.

Call Ernie Montoya at 721-1231 to register.

The class fee is $15 for AARP members and $20 for non-members.

For more infor inf mation on this course, visit www.aarp.org and www. st-joseph.org/aarpsmartdrive tdri r. tdrive Driver license requirements for ages 79 and older It is important for those 79 and older to know that in addition to the regular drive dri r license renewal requirements, they must meet extra requirements to renew their license.

Seniors ages 79 to 84 must always renew in person, and their license will expire in six years. Seniors 85 and older also must always renew in person, and their license will expire on their second birthday after the previous expiration date. Individuals Indi who are 79 or older must take a vision test, the Texas Department of Public Safety website states.

In addition, customer service representative ti s must conduct a tive basic medical evaluation on anyone who applies for a drive dri r license.

Indi Individuals will only have ha to take a driving dri test if after being evaluated, it is determined they may not be able to safely operate a vehicle.

For more infor inf mation relating to drive dri rs ages 79 and older, older visit www.txdps.state.tx.us.

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techniques anyone can employ Metro Creative Connection

Driving defensively is a great way for motorists to reduce their risks of accident, maintain their vehicles over the long haul and save money on their auto insurance. But driving can be habit-forming, and over time many drivers develop habits that can compromise their safety on the road.

No driver wants to make roads less safe, and many may just need to reacquaint themselves with the following defensive driving techniques they learned way back when they first started driving as teenagers.

• Avoid distractions. Older drivers didn’t have too many things to distract them from the road, but nowadays it’s easy to be distracted whether you’re driving alone on an empty road or sitting in rush hour traffic with dozens of your fellow commuters. That’s because today’s vehicles may be equipped with televisions, smartphone hookups and high-quality sound systems that can take drivers’ attention away from the road.

Drivers may even be bringing additional distractions with them into their vehicles. When getting behind the wheel, keep your stereo speakers low and turn off all of your devices so you aren’t tempted to check emails or text messages while driving.

• Don’t be in such a hurry. Perhaps the most effective defensive driving technique is to slow down when on the road.

That’s easier said than done, especially for commuters who are running late and trying to get to the office on time. But making a conscious effort to slow down, even if you are a few minutes late for work or running late for an appointment, can mean the difference between getting into an accident or staying safe on the road. If you know you are running late, don’t try to compensate by driving fast. Instead, call ahead to let whoever might be waiting for you know that you will be a few minutes late.

• Don’t lane hop. Frequent switching between lanes can make other drivers nervous, increasing the risk of an accident. In addition, sudden or frequent lane changes can make it difficult for drivers to maintain their focus on the road and see more than a few cars ahead of them. Drivers who have been on the road for a long time may feel confident in their abilities to quickly switch between lanes, but fellow motorists may find such shifting distracting and begin to drive erratically as a result. Stay in one lane as long as possible, and only pass cars on the left.

• Don’t respond to aggressive drivers. If a fellow driver is driving aggressively, slow down and let them pass or pull

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over and let them get far away from you before you return to the roadway. Studies have indicated that road rage incidents escalate when drivers make eye contact with one another.

Even if you are not at fault, it’s up to you to avoid a potentially dangerous situation and protect yourself and your passengers.

Defensive driving techniques reduce the risk of accidents and help to keep cars running strong over the long haul.

Drivers can benefit from periodically revisiting such techniques and practicing them on roadways.

March 3, 2015 | 7

Getting health help for local veterans

I’m a veteran ter of a past war and teran curious if you’re u’r set up with the Veterans u’re ter terans Administration (VA) (V to accept acce patients.

They told me they the have a new program called Veteran’s ter teran’s Choice Card Car so we can choose a healthcare lthcar provider in our lthcare own town instead of making the trek tr to Temple. I live her in the Brya here Br n/ Colle Station area College ar and was being seen in Temple for severe back and leg le pain (m injuries stem (my from an explosion while in combat). I was going to Temple dw dway for physical therap therapy, apy, Leon Bradway pHysical THerap Herapy but the drive was just too much; I always wa ended up in more ways mor pain. I decided to stop physical therap therapy apy treatments tr and relied primarily il on pain meds and ily just coping -- not the best solution. I know you are ar a vet and was wondering

if we can be seen in your office. – JB, Navasota First, I would like to say thank you for your service and sacrifice for your country. I, too, am a veteran with 24 years of service in the United States Na . And yes, I have Navy ha applied for consideration to the VA to be a physical therapy provider for the Veterans Choice Card program. Unfor Unf tunately, the process takes time. As soon as I hear back from the VA, I will post this infor inf mation on my website at bvphysicaltherapy.com, or you can call my office of (979-776-2225) in about two weeks for an update. Here’s a quick summary of my extensive extensi training in traumatic and chronic pain. In my last two years of military service I was stationed at National Nava Na l Medical Center, Center Bethesda and Walter

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Snack foods that promote better sleep

Metro Creative Connection

According to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day.

But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the following are a handful of snack foods that promote better sleep.

• Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help men and women get a better night’s sleep. A small amount of almonds before bed might be enough to

make falling and staying asleep easier.

• Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to fall and stay asleep.

• Cheese and crackers: One more traditional snack may just help you get a better night’s sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better night’s sleep and help you fall asleep sooner.

• Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies

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indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.

• Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6.

Folate has proven especially beneficial to older men and women who need help regulating their sleep patterns, while vitamin B6 helps the body regulate its clock.

• Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether it’s a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep.

• Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful night’s sleep. Walnuts also can help regulate stress, which is a leading

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cause of sleeping difficulty.

Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate night’s sleep.

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CALENDAR Ongoing

Sit and Fit Chair Exercises - Get a 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, 979-764-6371 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 979764-6351, 979-764-6371 or mrodgers@cstx.gov.

Bluegrass Jam Session – Bluegrass Jam Session is held from 1:30 to 3:30 p.m. on Tuesdays at Southwood Community Center, 1520 Rock Prairie Road in College Station. All levels welcome. Bring string instruments and a friend. For more details, contact 979-764-6351, 979-764-6371 or mrodgers@cstx.gov.

Friday Bridge - Southwood Community Center, 1520 Rock Prairie Road in College Station, offers bridge for seniors every Friday from 9 to 11:30 a.m. For more, contact 979-7646351, 979-764-6371 or mrodgers@cstx.gov.

Bradway

from page 8 Reed Medical Center as the assistant chief of physical therapy. I am quite familiar with the horrors of war involving traumatic injuries, loss of limbs and the psychological effects. My training in pain assessment, coping mechanisms and alternative therapy treatments stems from what I learned with the many traumatic injuries I encountered helping our military men and women in our nation’s capital.

I can understand your issues with driving to and from temple for physical therapy, especially with back and leg problems. Not an ideal situation.

Reliance on pain medication as you mentioned isn’t the best solution either, particularly when so many agencies are cutting back on pain medications that they prescribe. There are other solutions to pain problems that can solve pain problems, not just serve as a temporary remedy.

At my clinic, we address chronic pain, or any pain problem for that matter, as a team effort and stay in

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Learn how to play 42 dominoes - Learn the popular 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 979764-6351 or email 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. New players welcome. For more details, contact 979-764-6351, 979-764-6371 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 Annie Williams at 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 information, call 979-8226873 or visit www.brazoscountyseniorcitizens. weebly.com.

Bridge – Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, 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; call to be added to sub list. For more information, call 979-822-6873 or visit 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. Time to be determined. For more information, call 979-822-6873 or visit 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 information, call 979-8226873 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 information, call 979-822-6873 or visit www. brazoscountyseniorcitizens.weebly.com.

touch with your referring provider regarding your progress or any changes that may be needed.

After our initial evaluation and assessment, we determine the best plan of care for your unique issues. We have many treatment methods that are effective for pain, in particular trigger point dry needling, manual therapy, manipulation, stretching and so on. We also talk with you about home coping situations and continuously update the information as you progress. Our overall goals are to bring down the pain, fix the problem areas and shore up core strength, while keeping you upbeat and positive about the process.

We will also work with you and your doctor to minimize prescribed pain medications as you progress, with the goal of no medication if possible. As I tell all my patients, a good diagnosis of the cause of your pain is critical for recovery. I have over 25 years of experience dealing with pain and advanced manual therapy credentials, which means I’m very good at locating the true cause of your pain and eliminating that problem.

Chronic pain most often arises from

bone and joint restrictions, scar tissue, muscle movement or imbalance or guarding postures. We consider all of this when developing your treatment plan to ensure a lasting recovery. I’m glad you are interested in natural methods, as research has shown that pain medicine clinics are not effective with chronic pain problems. The spinal injections, nerve stimulators, spinal cord stimulators and prescribed pain medicines all have poor outcomes in the long term. Often this is due to poor diagnoses and thus a treatment plan that doesn’t address the factors causing the pain. The patient ends up with a revolving door of experiences with different doctors, clinics, medications and so forth, never getting a longterm solution. Alternative therapy treatments have to be tailored to the patient’s level of pain, personal pain difficulty, central sensitization and longevity of pain problem.

At the Sports Back & Pain Management Clinic, we use a variety of modalities to manage and abate pain, including acupressure for trigger points, dry needling, dry needling with electrical stim, manipulation and mobilization techniques, ultrasound,

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Canasta - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, has Canasta from 11:30 a.m. to closing on Thursdays.

For more information, 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 information, call 979-822-6873 or visit 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 information, call 979-822-6873 or visit www.brazoscountyseniorcitizens.weebly. com.

March 4 Computer Club for Seniors - The Computer Club’s meeting topic will be “All Things Google.”

Meetings are held at the Carter’s Creek Waste Water Facility, 2200 North Forest Parkway in College Station, at 9:30 a.m. No pre-registration

See Calendar page 11 heat and ice, laser therapy and spinal motion therapy. All of the listed modalities have a specific purpose that help us manage the musculoskeletal and nervous system to initiate the healing process and thus recovery from chronic pain.

Our chronic pain program also addresses cognitive behavioral issues and coping strategies. These mental components are initiated during the initial evaluation and first treatment.

We offer positive reinforcement on what you can do effectively to reduce anxiety when at home, work or away from family. Patients are taught relaxation techniques, self-massage and simple lymphatic drainage techniques, at-home spinal motion therapy, motor movement techniques and simple yoga positions.

I look forward to being able to serve you and other veterans in our own area and negating the need to spend hours in a car while you are in pain.

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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Calendar

from page pa 10 needed. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371 or mrodgers@cstx. gov.

March 9

Free Help for iPad and tablet users - Bring your iPad or tablet to Southwood Community Center, 1520 Rock Prairie Road in College Station, and receive help from 9 to10 a.m. Pre-register by calling 979-764-6351 or email mrodgers@cstx. gov.

at Aldersgate Church, 2201 Earl Rudder Freeway S. A reservation is necessary for lunch by the Friday before; the cost is $5. Lunch is served at 11:30 a.m. Make reservations by calling 979-7646351 or mrodgers@cstx.gov.

Genealogy Computer User Group: “How to use city directories” - The group shares an interest in computer genealogical information and meets on the third Wednesday of the month at Carter Creek Training Room, 2200 N. Forest Parkway in College Station, from 9:30 to11:30 a.m. No registration required. For more information, call 764-6371 or email mrodgers @ cstx.gov.

March 25

March 19

Craft making - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, will hold craft making at 11 a.m. For more details, call 979-822-6873.

Movie & Popcorn: “The Judge” - 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 979-764-6351 or email mrodgers@cstx.gov for more information.

March 18

March 23

March 17

Exploring History Luncheon: “Burton Cotton Gin & Museum” - 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. Jerry Moore will speak on the Burton Cotton Gin & Museum. The luncheon will be held

or call 979-764-3486 for more information.

Intermediate Computer Class – Class from March 23 to April 1 is a continuation for the students of Computers 101 or the already seasoned beginner.

Class meets on Monday and Wednesday from 10:45 a.m. to 12:15 p.m. Cost of the class is $45. To register visit rectrac. cstx.gov or call 979-764-3486 for more information.

Beginning Computer Class – Class from March 23 to April 1 teaches the basics and progresses to software, email, creating and saving files, editing and printing. Class meets on Monday and Wednesday from 9 to 10:30 a.m. at Southwood Community Center. Cost of the class is $45. To register online visit rectrac.cstx.gov

Casino Day - Brazos County Senior Citizens Association, 1402 Bristol St. in Bryan, will host Casino Day from 10 a.m. to 2 p.m. (free for ages 55 and older). The association won’t hold regular activities for the day.

Must RSVP; call 979-822-6873.

For more information, visit www. brazoscountyseniorcitizens. weebly.com.

March 27

979.204.7273 www.rahcentex.com Your choice for Senior Home Care!

BINGO & Birthday Celebration - Seniors are invited on the last Friday of each month to celebrate birthdays for that month with cake and

Senior Circle is out to expand your horizons with

bingo. Held at 1 p.m. at Southwood Community Center, 1520 Rock Prairie Road in College Station.

For more details, contact Southwood Community Center at 979-764-6351 or mrodgers@cstx.gov.

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, better want to meet new people, learn more about your health, travel and just have fun, then Senior Circle year To join or for is for you. Dues are just $15 a year. 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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Making life less complicated for families and their loved ones

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12 | March 3, 2015

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