June 2019
Elder care
Ways to mine for money to help pay bills
Grief
A 3-step method for dealing with loss
Gut feeling
Hello summer
How microbiome can impair vascular health
Golf injuries Eliminating lower back discomfort and injury
Cool ways to enjoy warm weather
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Contents
3 Mining for money to pay elder care bills 4 An unusual 3-step method for dealing with loss, grief 5 That “gut feeling” may affect your heart 6 Hello summer 9 Golf and lower back injuries 10 Calendar
Metro Creative Connection Frozen desserts can be a great and delicious way to stay cool on a sultry day. When at the dessert counter, people may be met with different options of frosty treats. Two of the more common offerings at ice cream shops are custard and traditional ice cream. Generally speaking, ice cream is a product that contains more than 10% milk fat. Custard is ice cream with the addition of pasteurized egg yolks, which tends to make its texture creamy. The amount of air pumped into the mixture also can affect taste and texture. The less air, the more dense and creamy the product can be, as is often the case with frozen custards.
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Mining for money to pay elder care bills Paying for senior care is a tough topic, especially if your aging parents don’t have a long-term care policy or savings. This problem will only escalate as the older generation ages — and as adult children continue to be TracY Stewart torn between raising their own financial literacy families, saving for retirement, and helping their aging parents. There just isn’t enough money to cover all the bases! Of course, the best time to save for elder care is always 20 years ago. But what should your family do if that didn’t get done? Take stock of the situation as soon as possible. Facing the extent of the true problem is always better than hiding your head in the sand. Once you understand what is needed, you can explore your options. Here’s a list to get you started.
Learn what’s available
It’s easy to get discouraged when your family doesn’t have the savings and the long-term care policy. To start making progress, you need to be creative and do some research. Start with the website for the National Council on Aging (www.BenefitsCheckup.org). There are programs to help you save on everything from medications to home care. This website includes information about state-sponsored programs that go underused because people don’t know about them. If your aging parent is a veteran, there are programs that provide housing assistance, pensions, home aid, rehabilitation, and other benefits. You will have to establish that your parent has served full-time as a member of the Army, Navy, Air Force, Marine Corps, Coast Guard, or a handful of other services. Yes, there are requirements to meet — but they do not include serving in a war or serving for a certain length of time. Many veterans don’t realize they are eligible for these programs.
Look into PACE
PACE stands for Program of All-Inclusive Care for the Elderly (PACE). This is a small but growing Medicare and Medicaid program created to allow frail seniors to remain in their homes. To get started, visit www.hhs.texas.gov and search for “PACE”. If your parent is eligible, the program will cover in-home care, checkups, dental 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 doctor care, hospital and nursing home stays, prescriptions and some transportation.
Check their life insurance policy If your aging parent has a life insurance policy, read the terms for a possible accelerated death benefit. That means the insurance will pay a certain amount per day or per month to cover long-term care costs. There are policy-specific caps and maximums — and choosing an accelerated benefit does mean forgoing the full death benefit later. However, if your parent needs the funds right now, this may be the bridge they seek to be comfortable and live in a safe and familiar environment.
Reverse mortgage is another option
For many aging seniors, the single largest financial resource is the equity in their family home. Tapping into that equity and turning it into cash to pay for care is one way to monetize the home while still living in it. If your family is considering a reverse mortgage, be sure to work with a reputable professional who can explain the program. Ask your financial planner to run a projection. If there is a possibility of running out of equity and still needing care, you need to know that now. Finally, remember that your parents will still have to pay all the house bills and the taxes.
Lean on your community
Research local organizations that offer senior assistance. Programs like Elder Helpers or Senior Companions provide help with daily tasks. This kind of help can allow your parent to live independently. Meals on Wheels, local churches, the United Way, and other non-profit organizations also offer help. Websites like www.MealTrain.com will help you organize friends, family, and neighbors to bring meals to your parents as they recover from a surgery or a hospital stay. Finally, in this age of reach and scale powered by the Internet, there are websites like www. GoFundMe.com. It’s not for everyone, but if you are comfortable with sharing your story and reaching out to your community for financial help, crowdfunding can lift you out of discouragement and provide a cushion of emergency funds to pay medical and care bills. Remember that most families have to build a patchwork of resources to pay for elder care. So, don’t beat yourself up. Start now. Get creative. Don’t be afraid to ask for help. Tracy Stewart, CPA consults on financial issues related to elder planning and divorce. She can be contacted at tracy@TracyStewartCPA.com.
Respite vouchers
This is another little-known way to pay for elder care if you are a primary caregiver. The federal government funds a respite voucher program that can give family caregivers a much-needed break. Additionally, private organizations like the Easter Seals, the Alzheimer’s Association, and the ALS Association fund vouchers.
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June 6, 2019 | 3
An unusual 3-step method for dealing with loss and grief Loss hurts. Grief is challenging. How we handle life’s changes and hardships matters – both to us and to those around us. As a grief specialist, I believe that there are four main keys to healing from loss: QQ Processing grief emotions well, QQ Taking good care of ourselves, QQ Managing changing relationships, and QQ Taking healthy grief breaks. Most people have heard of the first three. When I mention, “Grief breaks,” however, I tend to get furrowed brows and tilted heads. If you are grieving, you need breaks. You need time away from the constant emotional heaviness and mental exhaustion. No heart can handle the full onslaught of grief all the time. The best grief breaks I’ve found have to do with invisible people. Invisible people are all around us in daily life. They fly under the radar. They’re everywhere, but they usually escape our notice. Cashiers, food service workers, and janitorial staff. Landscapers, construction workers, and sanitation truck drivers. Supermarket shoppers, grocery stockers, and deli workers. Bus drivers, mass transit employees, and customer service personnel. Most of us blow past these people and hardly even know they’re there. These often-invisible people have names. They have families and people they love and care about. They have talents, interests, and passions. They have hearts. They have heartaches. Chances are they tussle with worry,
fear, emotional pain, and guilt. Many of them are dealing with a loss of some kind. If you’re grieving, you can make a real difference in gary roe the lives of oftenhospice invisible people while providing some grief relief for yourself. Here’s how:
1. See the invisible people around you. Make the choice to take a break. Breathe deeply. Get out. Set your mind to deliberately notice the people you encounter. Observe them. Faces. Eyes. Body postures. Notice what they’re wearing and what they’re doing (without judging either!). Keep looking. See them. This forces you out of your own head and eases you into the present moment. At that instant, you are living life in the here and now.
2. Engage with the invisible people around you.
Once you’ve seen those around you, take the next step. Engage. Let them know you’ve seen them. Greet them. Many have name tags. Notice their name and use it. There is power in a person’s name. When we call someone by name, we’re saying, “I not only see you, but I care enough to learn your name.” By using their name, we’re sending another message: “You matter.” Each person is one of a kind in
human history. There has never been another individual exactly like them, and there never will be again. Unique. Valuable. Significant. Priceless. See them. Take an interest. Engage. Find out their name - and use it.
3. Affirm the invisible people around you.
See them. Engage. Then find a way to affirm and encourage them. Our world tends to be negative. Most people feel judged, evaluated, and picked apart on a daily basis. Life is hard. Challenges are everywhere. Obstacles abound. A kind word can cut through the heaviness of life like a hot knife through butter. A thoughtful affirmation can have stunning, lifealtering impact. In my work with hospice, I’m a frequent visitor in our local assisted living and skilled nursing facilities. After visiting my patients there, I always look for the cleaning staff. “Thank you for all you do. You’re more important than you know.” “You’re the reason this place smells so good.” “Keep up the great work. We can’t do this without you.” Their responses are priceless. Stunned looks. Open-mouthed stares. Embarrassed but delighted grins. I’ve even gotten tears and emotional hugs. What did I do? Not much. I simply decided to see them. I used their name. I found a way to affirm them. I believe you can make someone’s day, week, or month in less than 10 seconds. It doesn’t take long. Set your mind to enter their world for just a
moment. Find a way to say, “I see you. You matter.” The results can be extraordinary, not only for them, but for you.
A new resolve.
As we begin to see the often-invisible people around us, something happens inside us. Our hearts expand. A new resolve develops. We will not live as victims of what happens to us. We will choose to live as people who see, notice, engage, and affirm. We will be people who care and who love, no matter what. We will turn our pain into purpose. We will use our grief as fuel for good. Most grieving hearts feel misunderstood. Perhaps you feel judged, rejected, and abandoned. Maybe you feel like a shadow of our former self. You might even feel invisible. What’s the antidote? Give away what you need. Make the choice and take the time to see, engage, and affirm the often-invisible people out there. As you do, you’ll often be seen in return. At the very least, you’ve given yourself a grief break and told someone else they matter. If you make this a habit, who knows what might happen? Gary Roe is an award-winning author, speaker, and chaplain with Hospice Brazos Valley. His latest book, Difference Maker: Overcoming Adversity and Turning Pain into Purpose, Every Day was just released. Contact him at www. garyroe.com, groe@ hospicebrazosvalley. org, or 979-821-2266.
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That “gut feeling” may affect your heart We have all heard about the likelihood that our arteries will stiffen and degrade as we age. If you have high blood pressure, this is exactly what has happened. We have all heard that saturated fats and cholesterol promote this arterial damage. What we have not been told, until now, is that the problem may be the microbes in our gut. Recent animal research indicates that age-related changes in gut microbiome can impair vascular health. Just what we needed: more causes for heart disease. But wait, maybe there are preventive and treatment opportunities associated with this new discovery. The research compared the effect of broad-spectrum antibiotics, which kill bacteria living in the gut, in young and old mice. Researchers suppressed gut microbiota in young and old mice with a cocktail of broad-spectrum, poorly-absorbed antibiotics in drinking water for 3-4 weeks. The researchers measured the health of vessel lining cells and arterial stiffness. They also measured tissue levels of inflammatory chemicals, tissuedamaging free radicals, anti-oxidants, and nitric oxide (which relaxes small arteries). The antibiotic treatment was clearly beneficial in the old mice, reversing impaired function of gut lining cells, reducing arterial stiffening, and reduced oxidative stress and inflammation. This study is the first to demonstrate that gut microbes are an underlying cause of cardiovascular disease. Young mice showed no benefit from antibiotic treatment, presumably because they have a different mix of gut microbes. The underlying problem is what scientists call oxidative stress. The researchers knew from prior research that the gut microbes in older animals promote oxidative stress. Basically, this means that more free radicals are formed than can be combatted by the body’s normal level of anti-oxidant T H E B R YA N - C O L L E G E S TAT I O N E A G L E
limited to treatment of diarrhea caused by certain infections or antibiotics and perhaps some cases of irritable bowel syndrome. The mouse study suggests that elderly humans might benefit from a “cleansing” of existing gut flora with replacement by a healthier mix. However, we have no idea what a healthy mix would be. While we await microbiome preventive medicine, there is one thing we can do: increase our intake of foods and supplements that contain high levels of anti-oxidant chemicals. Foods with especially high levels of antioxidants include dark-colored berries, like blueberries and strawberries. Coffee, tea, and chocolate contain different classes of effective antioxidants. Resveratrol and curcumin are potent anti-oxidants. Three vitamins have potent anti-oxidant effects: beta-carotene, C, and E. Melatonin supplement has potent anti-
chemicals. What are free radicals? They are oxygen or nitrogen atoms produced in normal metabolism that are highly dr. bill klemM reactive because the memory medic the atoms have an unpaired electron in their outer orbit. Free radicals are highly reactive chemically and adversely alter lipids, proteins, and DNA. The effect can trigger a number of human diseases. We should also note that gut microbes are not the only source of increased free radicals. Similar damage is caused by X-rays, cancer chemotherapy, ozone, cigarette smoking, air pollutants and industrial chemicals. If such beneficial effects of antibiotics can be demonstrated in older humans, clinical trials would help define how often and for how long such treatment are most effective. The danger is that sustained antibiotic treatment would surely promote development of antibiotic-resistant microbes in the gut and other tissues. Also, some gut microbes produce vitamins and have other beneficial effects. There is also the issue of the mix of microbial strains; there are over 1,000 bacterial strains, and we know very little about the benefits or harm of varying percentages of the different strains. We know very little about which strains generate the most free radicals. Microbial populations are affected by the foods we eat and the drugs we take. Scientists think that microbial diversity is good for general health by promoting immune function and digestion. Many people think it is a good idea to take probiotics, but the rationale is based on confused and incomplete science. Commercially available products vary enormously in their microbial populations, none are based on established science, and documented beneficial effects seem
oxidant effects as well as the ability to improve sleep quality. Learn more about Dr. Klemm’s ideas, writings, and activities at his web site, WRKlemm.com and his Improve Learning and Memory blog site, thankyoubrain.blogspot.com. Sources: https://www.colorado.edu/today/2019/03/19/fountain-youthheart-health-may-lie-gut Betteridge, D. J. (2000). What is oxidative stress? Metabolism. 49(2 Suppl.), 3-8 Brunt, V. E. (2019), Suppression of the gut microbiome ameliorates age-related arterial dysfunction and oxidative stress in mice.. J Physiol. 2019 Feb 4. doi: 10.1113/JP277336. [Epub ahead of print] Lobo, V. et al. (2010). Free radicals, antioxidants and functional foods: Impact on human health, Pharmacogn Rev. 2010 Jul-Dec; 4(8): 118–126. doi: 10.4103/0973-7847.70902. https://www.ncbi. nlm.nih.gov/pmc/articles/PMC3249911/ https://nccih.nih.gov/health/probiotics/introduction.htm
We care for the living.
After 30 years as the only non-profit hospice in the area, we believe our care is about living – not dying. We help our patients with terminal diagnoses live their lives to the fullest and we help their loved ones do the same.
Our commitment to providing Bereavement Services is available to any member of our community – even if their loved one wasn’t our patient. We offer a variety of bereavement programs to assist those who are working through grief. Programs offered are free to attend. Program information is available on our website or by contacting the Bereavement Coordinator at any of our office locations.
Hospice Brazos Valley Comfort is our Specialty. Trust is our Promise.™
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June 6, 2019 | 5
Cool ways to enjoy warm weather!
Bucket list travel destinations for 2019 help ensure you plan a travel experience of a lifetime.” Once you’ve determined how you’d Taking time to go on vacation or to like to spend your time, you can begin just unplug from everyday life can be beneficial, and there’s certainly no lack to explore some hot travel destinations, of options when it comes to choosing such as these: an ideal vacation spot. The options for experiencing an amazing vacation are so CaLifornia plentiful, such as exploring a cruise port, Rent a car and take a road trip down eating and drinking your way around a the California coast and experience city or simply visiting a new destination, sunshine, culture and more as you drive you may find yourself struggling to from Los Angeles to San Francisco. It may narrow down the choices. be one single coastline, but California By focusing first on what type of is filled with scenic views of the Pacific vacation experience you would enjoy Ocean and tourist attractions, such as most, the details of the location may the Golden Gate Bridge and Hollywood more easily fall into place. sign. “Often, would-be vacationers get so hung up on figuring out where they Caribbean want to go, they forget to consider what There are few better ways to escape they’ll do when they get there,” said the cold weather than with a Caribbean Matthew Phillips, director of travel for cruise, where breathtaking excursions, AARP Services, Inc. “It makes sense to first-rate cuisine, exciting nightlife and keep location in mind when it comes to spectacular entertainment fill every day considerations like climate, but knowing and night. There are dozens of cruise what types of activities, entertainment options available, so it’s a good idea to do and sights you hope to experience can plenty of research and look into special Family Features
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incentives and offers to complement the experience. For example, the AARP Travel Center powered by Expedia provides exclusive offers to members on select cruises, including up to $1,000 in onboard credit.
fLorida guLf Coast
The warmer seasons are perfect for unplugging and relaxing by the sand and water. Head to the beaches of Florida and get a room with a view so the water is never out of reach. For example, Sarasota, Florida offers miles of beaches, including Siesta Key, known for its majestic waters and luxurious amenities.
southwest franCe
Explore the beautiful wine-growing region of Southwest France through a fascinatingly historical and invigorating river cruise. For example, the Uniworld Bordeaux river cruise allows guests to sail three rivers: the Garonne, the Dordogne and the Gironde. The experience blends land and water with archaeological and historical tours,
artisanal wine tastings, sprawling gardens and charming villages to explore. Take your experience a step further and see the sights while feeling like a local by going on a spotlight tour, an intimate way to uncover hidden gems.
singaPore
If you want to immerse yourself into a completely new and unique culture, hop on a flight and explore Singapore, commonly referred to as a “shopper’s paradise” for its emerging brands and bargains stores. Enjoy both the urban and natural attractions while indulging in the eclectic dining scene. Singaporean cuisine is full of diverse plates, such as bak kut teh, laksa and friend carrot cake, derived from several ethnic groups. If you’re ready to start planning a satisfying getaway, a resource like AARP Member Benefits can assist with planning and saving money along the way. Learn more at AARPBenefits.com/travel. T H E B R YA N - C O L L E G E S TAT I O N E A G L E
Sweet, refreshing summer snacks Family Features
There’s no time like a hot summer picnic to let your patriotic spirit show. These all-American snacks featuring a classic favorite fruit – watermelon – are the perfect solution for nearly any summertime celebration. Watermelon is a patriotic picnic staple for countless reasons, not the least of which is that it’s a beloved treat that many people associate with memories from childhood. However, nostalgia isn’t the only reason adults are just as likely to gravitate toward watermelon at a summer event. Its sweet, cool and refreshing flavor also makes it a favorite for all ages. From a practical standpoint, watermelon is also quite portable, versatile and easy to serve, and with a composition of 92% water, it’s a simple way to sneak in some extra hydration
on a hot day. Another benefit is its value; watermelon is one of the best values in the produce section among fruit, and just one watermelon can feed up to three dozen people. Serving watermelon at a party can be as simple as slicing wedges, or you can prepare a dish such as: Q A fruit basket, with the rind serving as a colorful bowl to hold the watermelon and other fresh fruits. Q A charcuterie board with a selection of fruit, cheese and protein for simple snacking. Q Creamy parfaits, perfect for a summery brunch or alternative to more traditional desserts. Q A creatively colorful and patriotic “cake” that makes for a tasty centerpiece on the dessert table. Find more ideas for incorporating watermelon into your summer festivities at watermelon.org.
WatermelonInfused Water • 2 cups watermelon balls or cubes • 1 cup other fruit, such as blueberries • Herbs, such as basil or mint Place watermelon, fruit and herbs in pitcher and cover with water. For best flavor, allow to chill in refrigerator at least 30 minutes before serving.
Family Features
Red, White and Blue Watermelon Parfait • 1 cup blueberries • 1 container (6 ounces) Greek yogurt (vanilla, lemon or coconut) • 1 cup watermelon, plus three pieces diced watermelon • Whipped cream, for serving In pint canning jar, layer blueberries, yogurt and 1 cup Family Features watermelon. Top with whipped cream and garnish with three diced watermelon pieces. Note: To make ahead or make thicker, drain Greek yogurt on paper towels to absorb some liquid.
Patriotic Charcuterie Board • 1/2 medium seedless watermelon, cut into wedges • 1/2 cup fresh raspberries • 1 1/2 cups fresh blueberries • 10 strawberries (dipped in white chocolate, if desired) • 5 ounces fresh goat cheese
• 1/2 cup toasted, salted cashews • 2 ounces cured meats like prosciutto, pancetta, coppa, salami, soppressata, sausage or pepperoni • 1 Honeycrisp apple, cored and sliced • Lemon juice • Fresh basil leaves
On large board or platter, arrange watermelon, raspberries, blueberries, strawberries, cheese, cashews, meat and apples. Drizzle fruit with lemon juice. Garnish with basil leaves before serving. Family Features
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Combat veterans affected by PTSD Metro Creative Connection Every day men and women in the military put themselves in harm’s way to protect the lives and freedoms of their fellow countrymen. These brave men and women pay a steep price for their service, spending time away from their loved ones and putting themselves at risk of long-term physical and mental injuries. Many men and women, even those who never served in the military, are aware of post-traumatic stress disorder, or PTSD, a mental health problem that some people develop after experiencing or witnessing a life-threatening event. Combat veterans are vulnerable to PTSD, and the percentage of veterans who deal with it each day is alarming. According to the U.S. Department of Veterans Affairs, as many as 20 percent of veterans who served during Operations
Iraqi Freedom or Enduring Freedom have PTSD. In addition, the USDVA notes that estimates now suggest as many as 30 percent of Vietnam veterans have had PTSD in their lifetime. Though it’s not exclusive to men and women who have served in the military, PTSD has long been linked to combat veterans. In fact, the American Psychiatric Association notes that PTSD has been referred to as “shell shock” and “combat fatigue” in the past. While the APA notes that a diagnosis of PTSD requires exposure to an upsetting traumatic event, that exposure can be indirect rather than firsthand. Because some people may assume that only firsthand exposure to trauma can lead to PTSD, many may be suffering in silence. That makes it all the more important that people learn to recognize the symptoms of PTSD. According to the APA, symptoms of PTSD, which can
vary in severity, fall into four categories.
1. Intrusive thoughts
Flashbacks, distressing dreams and repeated, involuntary memories are examples of intrusive thoughts symptomatic of PTSD. The APA notes that some people with PTSD experience flashbacks so vivid that they feel they are reliving the traumatic experience or that it is unfolding before their eyes.
2. Avoiding reminders
Some people with PTSD may avoid people, places, activities, objects, or situations they feel will trigger distressing memories. Soldiers, for example, may avoid interacting with fellow combat veterans. Avoiding discussions about a traumatic event and how they feel about it is another symptom of PTSD.
3. Negative thoughts and feelings
The APA says that negative thoughts and feelings may include ongoing and distorted beliefs about oneself or others; ongoing fear, horror, anger, guilt, or shame; considerably diminished interest in activities previously enjoyed; and a sense of estrangement and detachment from others.
4. Arousal and reactive symptoms
These symptoms may include irritability and angry outbursts; reckless or self-destructive behavior; being easily startled; or have difficulty concentrating or sleeping. PTSD poses a significant threat to the men and women who serve in the military. Additional resources about PTSD is available at www.ptsd.va.gov and www.psychiatry.org.
How to travel even if you have limited mobility Metro Creative Connection Many people dream of traveling the world in retirement. Such dreams come true every day. But many more retirees or people nearing retirement fear that their dreams of seeing the world won’t be possible due to mobility issues beyond their control. Thankfully, such fears are largely unwarranted. Various conditions can affect men and women’s mobility. Many such issues tend to arise after age 50, prompting many people to believe their post-retirement travel plans will never come to fruition. Conditions such as rheumatoid arthritis; chronic obstructive pulmonary disease, or COPD; and heart disease may make it hard for people to travel. But that difficulty doesn’t mean aging men and women should resign themselves to a sedentary lifestyle. Though they might require a little extra effort before boarding a plane for parts unknown, the
following are a handful of ways that aging men and women with limited mobility can reap the rewards of traveling. QQ Contact airlines or other transportation companies if you require special accommodations. The U.S. Department of Transportation notes that passengers are generally not required to provide advanced notice for disability-related accommodations. However, it makes sense to provide such notice anyway. By doing so, men and women with limited mobility can ensure they will have adequate assistance during their trips. When made aware of passengers’ mobility issues, airlines or other travel companies may arrange for wheelchairs to be available at the gates or train platforms so passengers can easily make connecting flights and trains. In addition, advance notice gives companies a chance to provide seating accommodations that can make for a more enjoyable trip.
8 | June 6, 2019
Men and women with limited mobility QQ Contact security agencies. Security is part of modern travel, so travelers, can still enjoy the wonders of travel, even especially those traveling by air, if it requires some extra effort before should expect to go through security embarking on their trips. checkpoints during their trips. Travelers with limited mobility should contact the security agencies in their home country as well as those in any country they plan to visit to get an idea of what they can expect. Knowing these guidelines in advance can help people with limited mobility determine if they should arrive extra early so they can make it through security checkpoints in time to make their flights or trains. QQ Contact hotels directly. Each country has its own laws regarding how to accommodate people with physical disabilities or mobility issues, so don’t leave things to chance. Before booking a hotel room abroad, travelers with limited mobility should contact the hotel directly to confirm that it can accommodate their needs.
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Golf and lower back injuries There are two main reasons why almost 40 percent of amateur golfers experience chronic low back discomfort and/or acute injury. The first is technical in nature and the other has to do with muscular deficiencies. From a technique perspective, there are several very common swing faults that can bring on low back issues. First and foremost is reverse spine or a leaning of the upper body back toward the target during the backswing. Not only does this fault not place the golfer in a good hitting position to initiate the downswing in the proper hitting sequence, causing the upper body to dominate the swing, it often times leads up to low back issues. A close second is early extension or a moving of the hips toward the ball usually during the downswing. As this occurs it traps or blocks the golfer’s hands and arms behind him, usually causing him to push or hook shots. Increased upper back curvature and head lift generally accompany this fault. Stress is usually to the right lower back. Finally, the S-posture or swaying (arching) of the lower back while at address over the ball places excessive stress to the lower back muscles. This position also will cause the abdominals to relax, which can lead up to reverse spine or loss of spine, impacting the swing sequence. This fault is typically seen more often in women and younger golfers. Anatomically, regardless of swing faults, tight hamstrings in the back of the thigh or tight hip flexors in the front of the hip are major factors that contribute to low back discomfort. Can you touch your toes without bending your knees? Tight hamstrings, which are seen mainly in men, may rotate the hip posteriorly toward the back causing the low back muscles to stretch and become taut. Early signs and symptoms include tightness in the lower back after sitting for a prolonged period of time and/or stiffness the T H E B R YA N - C O L L E G E S TAT I O N E A G L E
the lower back anatomy. More serious consequences are the same as those for tight hamstrings. Weak glutes, butt muscles, can also play a factor in low back discomfort. Often times the low back muscles will try to compensate for weak glutes placing additional stress on the lower back. Of note, older male golfers I’ve evaluated for back pain have poor glute strength. Awareness plays an essential role in alleviating and/or eliminating low back discomfort and injury among golfers, especially the older golfer. Identifying the particular swing faults and muscle deficiencies allows for the development of a personalized exercise program that will isolate and correct the mechanism(s) causing the pain. This,
day or two after a round of golf or other physical activity, such as raking leaves. More serious consequences cause the discs in the back to wear out quicker, leading up to leon bradway physical therapy a nerve impingement from a slipped or bulging disc and/or a narrowing of the space between two vertebrae. The result can be sciatica, buttock and/or leg pain, or numbness in the lower extremity. Tight hip flexors, seen mainly in women, causes the hip to rotate anteriorly toward the front causing an arching or swaying of the lower back. That, as discussed above with S-posture, places excessive stress to
without a doubt, is the key to painfree golf, regardless of how chronic or acute the condition has been. Dr. Leon F. Bradway PT MS OMPT at the Sports Back & Pain Management Clinic here in Bryan is an expert at identifying golf swing faults to help eliminate your back pain problem. Case in point is Bill from College Station. An avid golfer, Bill had stopped playing due to pain in his lower back. Upon assessment, among other deficiencies, it was discovered that Bill’s, left lower back muscles and glutes were weak, he shifted his left hip early on extension swing due to a hypermobile hip joint, hamstrings were extremely tight and he showed a marked imbalance in his follow through swing strength. A corrective program to isolate these areas has brought Bill relief and he is now back on the golf course. Here’s what he had to say: “I had been experiencing lower right side back pain for a couple of months that was so bad that I was not able to play golf and experienced constant pain. During that period I saw my primary care provider, had a spinal injection (my back and leg pain came back) and I was told I might need spinal surgery. I had an evaluation with Dr. Bradway and he sat me down and explained to me exactly why I was having my lower back pain. He developed a program for me and told me that if I followed his therapy program and corrected some of the deficiencies he noted during my evaluation it would solve my back problem. Guess what? My back pain problem is solved! I’m back to playing 18 holes of golf and my back doesn’t hurt anymore. What a great feeling.”
METRO CREATIVE CONNECTION Anatomically, regardless of swing faults, tight hamstrings in the back of the thigh or tight hip flexors in the front of the hip are major factors that contribute to low back discomfort.
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 ONGOING
from 7 to 9 p.m. Dance to the oldies from from 6 to 9 p.m. $65 to register. QQB/CS Newcomers Club – The B/CS New- the 60s to the 80s, swing, line dance or boocomers Club is a women’s social club with gie. Dominoes and card games will also be QQBeginning Line Dance Workshop – Workshop is designed to teach beginners the membership open to both new and estab- available. Refreshments will be served. steps and terminology of line dancing. Held lished residents. The club hosts a luncheon every Monday from 10:30 to 11:30 a.m. at the College Station Hilton the first Thurs- ONGOING day of the month. For more information, visit QQForeversize – This class is specifically $65 to register. Free with membership. newcomersclubbryancollegestation.com. designed to encourage individuals to adopt healthy lifestyle practices through exercise QQSenior Advisory Committee – The commitand nutrition information. Exercises include tee’s purpose is to address the needs of older June 19 QQFamily History Computer Group: “Let’s toning, stretching, strength building and adults living in College Station and offers proTalk About Family Tree Maker” – presented cardio workouts. Held every Tuesday and gram and activity suggestions to the College Station Parks and Recreation Department. by Jerry Markowich. A look at some new Thursday from 10 to 10:30 a.m. Members must be 55+ and current residents features of Family Tree Maker and helps for navigating this popular software program. QQBible Study – A diverse but inclusive com- of College Station. Visitors are welcome to atAt the Bob and Wanda Meyer Senior and munity of faith where seniors search, study tend meetings. Held every Monday from 9:30 Community Center, 2275 Dartmouth St. and grow in the knowledge of Jesus Christ. to 10:30 a.m. Free with membership. 9:30 a.m. Contact Jerry Markowich at jer- Held every Thursday from 9:15 to 10 a.m. QQJamboree Line Dancing – Experienced mar3537@suddenlink.net. QQNutrition Education – Texas A&M AgriLife and advanced line dancers meet to learn Extension offers cooking demonstrations new dances. Held every Tuesday from 9 to June 26 QQRamblers General Meeting: “Blackmon with healthy recipes. Held every third Tues- 10 a.m. Free with membership. Family History - Movement from American day from 10:30 to 11:30 a.m. QQLine Dancing – Looking for a fun exerSouth to Nova Scotia to the West Indies and to Louisiana” – presented by Judge Wil- QQBingo – Winners will receive homemade cise? Try line dancing to the hottest tunes lie Blackmon, a local retired attorney and chocolate chip cookies provided by Signa- and enjoy an easy aerobic workout. Held evjudge, retired Air Force Lt. Col., and world re- ture Select Services. Held every third Friday ery Tuesday from 10:30 to 11:30 a.m. Free with membership. cord holding athlete. At A&M United Method- from 10 to 11 a.m. ist Church, College Station, 9:30 a.m. Come early for coffee and join us after the meeting QQBirthday Celebration – Enjoy a potluck QQForeversize – This class is specifically at lunch. Contact Shelby Rowan for more lunch and fellowship on the last Friday of designed to encourage individuals to adopt healthy lifestyle practices. Exercises are deinformation at shelbyrowan@suddenlink.net. each month from 11 a.m. to 1 p.m. signed to accommodate all abilities and focus on building strength, balance and endurPrograms at Programs at Meyer Senior ance. Held every Tuesday and Thursday from Lincoln Recreation Center & Community Center 3 to 4 p.m. Free with membership.
1000 Eleanor St., College Station
For more information about these programs, contact Annie Williams at 979-764-3779 or awilliams@cstx.gov.
June 14 QQFather’s Day BBQ – We will honor our fathers with BBQ from 11 a.m. to 1 p.m. Come dressed in your favorite jeans, boots and cowboy hats. Space is limited. RSVP by June 7 to Annie Williams at awilliams@cstx.gov or call 979-764-3779.
June 28 QQFun Night With Dancing & Games – Join us for an evening of dancing and games
2275 Dartmouth St., College Station
QQ42 Dominoes – 42 is often referred to as the National Game of Texas. Beginner and experienced players are welcome. Held every Thursday from 8 to 11:30 a.m. Free with membership. QQGame Night – Enjoy an evening of dominoes, cards, board games and table tennis. Held every Thursday from 7 to 9 p.m. Free with membership. QQBasic Jewelry Making – Learn how to make basic earrings, bracelets and necklaces or repair broken jewelry. Our instructors Joe, Linda and Betty, will offer expertise and guidance. You are asked to bring your own beads. Held every second Thursday of the month from 10 a.m. to noon. Free with membership. QQMovie & Popcorn – Enjoy newly-released films and popcorn with friends. Held every third Thursday of the month from 1 to 3 p.m. Free with membership. QQSaturday Senior Social – Enjoy an afternoon of coffee with friends, play games, dominoes or cards. Held every Saturday from 1 to 4 p.m. Free with membership.
Programs at Southwood Community Center 1520 Rock Prairie Rd., College Station For more information about these programs, call 979-764-6351.
QQLearn To Play 42 – Become a pro at this classic game played with dominoes through June 25 For more information about these programs, weekly, educational sessions. Held every QQPotluck & Pizza Social – Enjoy pizza, good contact Katy Peterson at 979-764-6371 or Wednesday from 8 to 11:30 a.m. Free with food and music by the Classic Country & membership. kpeterson@cstx.gov. Bluegrass Jam Session Musicians from noon to 3 p.m. Bring your favorite dish to share Q Q Bridge – Beginners and experienced playwith others. Live music begins at 1 p.m. ONGOING ers are invited to play! No partner needed. QQWatercolor I – This beginner’s class focuses on basic painting tools, materials, tech- Held every Wednesday from 9 a.m. to 1 p.m. June 27 niques, composition and color theory. Sup- Free with membership. QQSummer Dance – Enjoy an evening of plies will be discussed during the first class. dancing with a live DJ from 7 to 9 p.m. Door Basic drawing skills are needed. Held every QQComputer Club For Seniors – Interested in prizes and light refreshments served. No learning more about the world of computers registration needed. Monday from 6 to 9 p.m. $65 to register. and technology? Join us the first Wednesday QQWatercolor II – A continuation class on of each month from 9:30 to 11 a.m. Regis- ONGOING the art of watercolor. Please bring your sup- tration is not required. QQOpen Computer Lab – Utilize the computplies to the first class. Held every Monday er lab whenever a computer class is not in
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session. Available Monday through Friday, 8 Q Jamboree Line Dancing – Experienced and advanced line dancers meet to learn a.m. to 5 p.m. with membership. new dances. Held every Friday from 9 to 10 Q Sit & Fit – A gentle exercise that features a.m. Free with membership. fat-burning aerobics and weight lifting while using a chair for support. Held every Mon- Q Hand & Foot Canasta – Join us and learn day, Tuesday, Thursday and Friday from noon how to play this fun card game! Great for all levels of players. Held the first and third to 1 p.m. Free with membership. Tuesday of the month from 1 to 4 p.m. Free Q Foreversize – This class is specifically with membership. designed to encourage individuals to adopt healthy lifestyle practices. Exercises are Q Mah-jongg – Mah-jongg is a game of skill, designed to accommodate all abilities and strategy and calculation. This beginner’s focus on building strength, balance and en- class will teach the basics of the game. Held durance. Held every Monday, Wednesday every Wednesday from 1 to 4 p.m. and every and Friday from 1:30 to 3 p.m. Free with Thursday from 8:30 to 11:30 a.m. Free with membership. membership.
workout. Held every Friday from 10:30 to 11:30 a.m. Free with membership.
Q Colored Pencil Drawing & More – Learn how to draw pictures and other media with colored pencils from Ann Walton, an awardwinning and certified Texas art teacher. Held every first, second and fourth Thursday of the month from 2 to 4 p.m. Free with membership.
Q Saturday Senior Social – Enjoy an afternoon of coffee with friends, play games, dominoes or cards. Held every Saturday from 1 to 4 p.m. Free with membership.
Q Classic Country & Bluegrass Jam Session – All musicians, regardless of experience level, are welcome to join. Country and bluegrass music fans are also encouraged to attend. Held every Tuesday from 1:30 to 3:30 p.m. Free with membership.
Q Bridge – Beginners and experienced players are invited to play! No partner needed. Held every Friday from 9 to 11:30 a.m. Free with membership. Q Beginner Mixed Martial Arts & Self Defense For Seniors – This class is designed for beginners and focuses on taekwondo and jujitsu principles. Participants are encouraged to wear loose clothing, tennis or water shoes. Class size is limited. Register for by calling 979-764-6351. Held every Friday except the last Friday of the month from 2 to 3 p.m. Free with membership.
If you have an event you would like listed in the monthly Seasoned calendar, Q Game Night – Enjoy an evening of domiplease e-mail the details to seasoned@ noes, cards, board games and table tennis. Q Line Dancing – Looking for a fun way to theeagle.com. Held every Tuesday from 7 to 9 p.m. Free exercise? Try line dancing! Dance to the hottest tunes and enjoy a low-impact, aerobic with membership.
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