Seasoned

July 2018

Brain health Emotional upset can accelerate brain aging

Life changes Coping with changes when illness sets in

Retirement

Tough but possible for a single parent

Sports

Injuries in youth can lead to problems later

Beat the heat Summer heat facts and safety tips to help you stay cool in dangerously hot weather

seasoned PUBLISHER

Crystal Dupre’

A monthly publication of The Eagle 1729 Briarcrest Drive, Bryan, TX 77802

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Linda Brinkman DIRECTOR OF SALES AND MARKETING

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Contents

3 Emotional upset accelerates brain aging 4 Life changes when illness strikes 5 A single parent’s retirement plan 6 Beat the heat 9 Injury prevention in youth sports 10 Calendar

2 | July 5, 2018

Metro Creative Connection According to the American Psychological Association’s 2017 Stress in AmericaTM survey, 53 percent of Americans look to physical activity as a means of coping with their stress.

Exercising or walking was the most popular form of physical activity cited, with 46 percent of respondents indicating they looked to these activities to cope with their stress. In addition, more people seem to be looking to

yoga and meditation to help them deal with their stress. While only 12 percent of respondents indicated they practice yoga or meditation to deal with stress, that marks a sizable increase from a year earlier, when nine npercent of respondents cited yoga and meditation among the methods they used to cope with stress. While they’re not physical activities, listening to music (47 percent) and prayer (29 percent) were other mechanisms people relied on to cope with their stress.

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Emotional upset accelerates brain aging Despite our macho tendencies and testosterone, we men are emotionally vulnerable. This is not just my personal experience; it is scientifically established. Moreover, the emotional vulnerability translates to promoting age-related deterioration of brain function. A recent study reveals that negative life events in the life of a middle-aged man can predict early brain aging. This finding gains significance when we realize that middle-age is often the time in life of greatest emotional upheaval, due to such things as “the seven-year itch,” divorce, social or professional conflicts, career crises, issues with teenage children, deaths in the family and depressing subtle signs of aging.

By middle age, men may realize their many missed opportunities and see future prospects slipping away. The hopes and dreams of youth may be forever lost.

In a recent study of this situation, investigators studied 359 middle-aged men. When subjects initially joined the project, investigators asked them to report any life-changing events in the last two years. Then five years later, they reported any such changes in the immediately preceding two years. MRI brain scans assessed their current degree of brain aging.

Brain scan signs of accelerated aging (smaller brain volume, thinner cortex) were associated with social conflict, divorce, a death in the family, financial problems and serious medical issues. The scans revealed that even a single adverse event caused the brain to appear physiologically older by approximately one-third of a year than the person’s chronological age. The effect was still present even after ruling out any influence of cardiovascular risk, alcohol consumption, ethnicity and socioeconomic status – all of which can influence aging on their own.

The effect is attributable to physiological stress, which I have written about before. Search on T H E B R YA N - C O L L E G E S TAT I O N E A G L E

men, the deterioration would continue.

There are no similar studies of women. We all know that women are different, so it is not prudent to predict that these effects in men would be the same in women. Who knows? Women could be more or less susceptible to negative life events. Much of the stress in men comes from unrealized ambitions. As women now can unleash their ambitions in trying to “break the glass ceiling,” maybe this same kind of stress damage will become common for them too.

Emotional stress activates the amygdala, hippocampus, frontal cortex and several areas in the hypothalamus

“stress” at my blog site (thankyoubrain. blogspot.com). Stress, especially chronic stress, damages mitochondria, impairs the immune dr. bill klem system, and the memory medic negatively modifies gene expression. Many organs are affected, and this includes the brain.

I need to emphasize one caveat for this study in men: only one MRI was taken. We do not know if the effect of negative life experience would change for better or worse as the men become elderly. My guess is that for many such

and brainstem. With time, the way the brain deals with stressors, in terms of regions and patterns of activation, suffers a remarkable shift, suggesting that the brain changes differ between the acute and the chronic states. In the chronic maladaptive stress state, the brain changes only get worse.

By middle age, many bad things in life may have occurred. To prevent the age acceleration, men need to be aware of the stress hazard at the time it is occurring in the younger years and work on their stress-alleviation strategies. Macho toughness can mask the ongoing stress damage. Men must admit their emotional vulnerabilities, at least to themselves, and commit to learning and practicing stress coping skills. Hobbies and doing fun things can help. As a young man, I remember taking up golf to relieve my stress, but the better I got at it, the higher my expectations became, and that made the game stressful. Find solutions where the coping strategy does not have such a problem. Yoga and meditation are hard to beat. Whatever the strategy, men need to know the importance of self-nurture.

Memory Medic’s recent book for seniors, “Improve Your Memory for a Healthy Brain. Memory Is the Canary in Your Brain’s Coal Mine,” is available in inexpensive e-book format at https:// www.smashwords.com/books/ view/496252. See also his recent books, “Memory Power 101” (Skyhorse), and “Mental Biology. The New Science of How the Brain and Mind Relate” (Prometheus).

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Men must admit their emotional vulnerabilities, at least to themselves, and commit to learning and practicing stress coping skills, such as yoga and meditation.

Sources: Sean N. Hatton, Carol E. Franz, Jeremy A. Elman, Matthew S. Panizzon, Donald J. Hagler, Christine Fennema-Notestine, Lisa T. Eyler, Linda K. McEvoy, Michael J. Lyons, Anders M. Dale, William S. Kremen. Negative fateful life events in midlife and advanced predicted brain aging. Neurobiology of Aging, 2018; 67: 1 DOI: 10.1016/j.neurobiolaging.2018.03.004 Sousa, N. (2016). The 1-11 of the stress neuromatrix. Molecular Psychiatry. 12 January 2016; doi:10.1038/mp.2015.196

July 5, 2018 | 3

Life changes when illness strikes Health is a valuable possession.

Those of us who enjoy good health tend to take it for granted.

No one wants to get sick, much less chronically ill. For most people, the thought of serious illness or losing our health is terrifying. Yet, many find themselves in this situation, and more of us will wind up there in the future.

Most of us are used to doing what we want. Finding ourselves significantly limited would be frustrating at best. Our sense of purpose and meaning can take a hit.

We don’t feel like ourselves. It’s as if our lives are shrinking and we’re slowly fading away.

When long-term illness enters the picture, life changes dramatically. We get smacked by the loss of our routine, our abilities, and our plans. Our relationships change, as some people we once associated with may fail to enter this new stage of life with us.

As human beings, our hearts – our minds and souls – are our most valuable possession. If we lose our hearts, we lose everything. Those of us struggling with illness know this much better than those of us who are healthy.

To live well with chronic health issues, our hearts must be able to find meaning amid all the uncertainty, frustration and limitations.

In our battle to live well while suffering, there are three things that consistently threaten our hearts and minds: fear, apathy, and hopelessness.

Fear

When the unexpected invades, we wonder what’s happening. What is this exactly? What can be done to make this better? Is this situation temporary or permanent? What does it mean for us, our family and our friends? What will life be like now? How are we going to do this? What’s next?

For most of us, our wondering is just a short step away from worry.

Worry tends to unearth the unseen fears lurking within us. Some fear limitations and loss of mobility. Some

fear the loss of independence and personal dignity.

Some are terrified of death itself or the unknowns that accompany the dying gary roe process. Others dread hospice becoming invisible, being cast out of their home and relocated to a care facility. Almost all of us, deep down, fear being left alone and abandoned.

When we find ourselves alone in silence, our worries tend to creep up on us. Our minds spin. We wonder about this and that. We construct possible scenarios and responses. We have trouble getting to sleep or our sleep is disturbed throughout the night - or both. Our anxiety level rises. Perhaps we wake suddenly, panicky and sweating.

Fear is the first enemy of the heart we need to be on guard against.

wonder why we’re still here. Our glass isn’t half-full or half-empty, but bone dry with no moisture in sight.

Hearts die without hope.

Hopelessness can snuff us out as the deepest level. No matter what the situation, we can’t afford to let that happen.

Winning even while our bodies are losing

The best defense against these enemies of our hearts is action. If we’re willing, illness and disability can lead us to dig deeper and go beyond the surface of life. Who are we really? Does our identity depend on being in good health or does it supersede all possible conditions and obstacles? What if who we are isn’t strictly defined by what we can do?

One thing is certain about us as human beings: we’re wired for relationship. We come out of the womb seeking connection. As we grow, we discover how desperately we need each other. Feeling loved is oxygen to our Apathy souls and loving others is the exercise Unchecked, fear often leads to our hearts need for emotional and apathy. We get run down, fatigued spiritual health. and exhausted. The answers we hear Love has many companions aren’t the ones we wanted or hoped for.

- kindness, goodness, joy, peace, We sense our options disappearing. patience, gentleness, faithfulness, We begin to feel stuck, even trapped. perseverance, generosity, mercy and Discouragement sets in. forgiveness. Giving and receiving these If we travel down this road far enough, we eventually roll our eyes and things causes our hearts to thrive, even if our bodies are failing and our health say, “Whatever.” We wave our white is compromised. flag. Internally, we cease to care.

When we’re enjoying physical For most people, apathy is a health, life is typically busy and temporary stopping place on life’s highway. This yucky malaise can serve full of noise. We zip from one thing as a wake-up call that rouses our hearts to the next, checking items off our list and accomplishing this or that. to do battle against this encroaching When illness intervenes, our frantic meaninglessness. scurrying comes abruptly to a halt.

When apathy becomes more than a We come face to face with our own rest stop, however, we can easily drift hearts and discover (sometimes again into hopelessness. and again) that people are what really matters.

Hopelessness Some of the wisest, most loving We need hope. Without it, we tend to abandon ship. We withdraw. Our hearts people I’ve known were (or are) listlessly mumble, “Forget it. I’m done.” chronically ill. Just being in their presence is inspiring. Their hearts Life can become dark and empty. We

4 | July 5, 2018

METRO CREATIVE CONNECTION

If you know someone chronically ill, consider reaching out to them today. shine through, perhaps even enhanced by the terrible challenges of their illness. I consider them heroes. They are overcomers.

Illness will come to many of us.

Fear, apathy and even hopelessness may invade. We can let the inevitable define us, or we can set our sights to overcome by nurturing and guarding our hearts. We can choose to be loving, kind, patient, gentle, merciful and forgiving. We can exercise our hearts, even when our bodies can take no more.

We’re all larger than what happens to us. We’re more than the cards we’re dealt. Our world needs humble, resilient people who have suffered and overcome.

If you know someone chronically ill, consider reaching out to them today.

Tell them what they mean to you. And most of all, learn from them. They have so much to teach you, if you’re willing to listen.

Gary Roe is an award-winning author, chaplain, and grief specialist with Hospice Brazos Valley. Visit him at www. garyroe.com or contact him at 979-8212266 or groe@hospicebrazosvalley.org.

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A single parent’s retirement plan The diligent and consistent effort at saving towards retirement is critical for everyone, but especially so for single parents. Even with child support or expense contributions coming in from the ex-spouse, putting money aside for your own retirement can be a challenge.

What’s a single parent to do?

Start with emergency savings

Whether it’s paying for a new set of tires for the car or a new dryer to replace the one that gave up the ghost last week, having emergency savings is the key to staying afloat. Experts recommend putting away three to six months’ worth of living expenses into a savings accounts that’s untouched except for financial emergencies.

Having a cushion of funds to draw upon will guard against having to tap your retirement savings (which can result in hefty penalties and additional tax expenses). If the emergency does not arise and the account balance floats at a comfortable level, you will have additional funds to contribute to your IRA!

Use automated tools as much as you can

You are already managing school and activity schedules, medical appointments and homework. Save yourself the trouble and automate good financial habits so that you don’t have to think about them. If your employer gives you access to a 401k plan (or something similar), make sure you participate, especially if your employer offers matching contributions. For additional savings, use a platform like Betterment or Acorns to schedule periodic automated withdrawals. Even a small amount saved consistently every week can add up to a sizable balance over time.

Don’t overlook cash flow planning Cash flow monitoring isn’t just for large companies that are required to

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timeline and needs and consider prioritizing your retirement savings (unless they are already maxed out, and your financial planner tells you that you are well on track to meet your goals). After all, your kids have more than one option when it comes to paying for their education, but you only have one chance to save up for your future financial independence.

If your children are old enough to handle a frank conversation, consider sitting down with them and going over their choices for going to college. Talk about your financial situation, as well as what they can and cannot count on after high school graduation. Encourage them to explore scholarships, grants, tuition loans and other ways of funding college expenses.

By setting expectations and helping them navigate possible funding sources, you have the best chance of balancing

submit cash flow statements to the SEC! Make sure that your budgeting exercise includes a look at the timing of money coming in and out. This is especially TracY Stewart financial literacy important for the streams of money that will eventually go away, such as child support. Cash flow analysis is the easiest way to identify whether you are living within your means. If your outflows are larger than your inflows, the slush usually ends up on credit cards, so it’s a good idea to monitor those carefully.

Explore life insurance and disability coverage

Single parents are under a lot of pressure to stretch every dollar and invest as much as they can into their kids. However, it’s important to not do this at the expense of maintaining adequate life insurance and disability coverage. When you are healthy, it’s easy to dismiss those premium payments as an unnecessary luxury.

However, if something were to happen to you, policy payouts could be the lifeline that your kids need. By all means, shop around and consult with a financial planner to ensure that you have the right policies with the right coverage, but don’t just close your eyes and hope for the best.

On that note, make sure that you have taken the formal step of naming the guardian for your minor children.

This will allow you to have maximum influence over the environment and the people who will step in to take care of your kids in the event you cannot do it yourself.

their education and your own need for financial security.

A single parent’s retirement plan

Saving for retirement as a single parent can be tough, but it is possible.

Begin with a budget and a plan to build up your emergency savings. Automate your savings, explore life insurance and disability coverage, and make an effort to prioritize your retirement over education plan contributions. Finally, remember to create an estate plan. Keep beneficiary designations updated, and work with a professional team that will help you check progress and take action when needed.

Tracy Stewart, CPA consults on financial issues related to elder planning and divorce. She can be contacted at tracy@ TracyStewartCPA.com.

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Managing family finances is all about making choices. Should you contribute extra money to your retirement fund or to your kids’ 529 plan? Think about your retirement

July 5, 2018 | 5

Beat the

heat

Stay safe and cool this summer with these helpful tips.

Summer heat facts and Metro Creative Connection

recognize dehydration as rea

For many people, summertime is synonymous with trips to the beach, water sports and recreation.

Even though summer warmth is a welcome break from winter weather for many people, State Farm warns that heat is one of the leading causes of weather-related fatalities, resulting in hundreds of deaths each year in the United States alone. Ensuring summer recreation plans remain enjoyable means keeping an eye out for heat-related illnesses and other dangers.

n Limit strenuous activ activities if there is a heat w times of the day. Spend the usually between noon and 3 in the air conditioning. Peop more frequent breaks and fin during these hours.

n Hot cars can be traps. It is never safe to leave a pet, child, elderly person, or disabled individual locked in a car. Temperatures can climb rapidly inside of a sealed vehicle, even if the windows are cracked. n Pay attention. Listen to or read weather forecasts to stay abreast of potential temperature changes as well as the heat index. Discuss safety precautions with members of the family and make sure everyone knows what to do in an emergency. n Stock up on fluids. The Red Cross says to stay hydrated by drinking plenty of fluids, even if you are not thirsty. Avoid drinks with alcohol or caffeine. Make sure the elderly also get plenty of water, as they often do not

n Change your clothes. light-colored clothing will he colors when spending time in

n Recognize distress signa and heat stroke progress as weakness, elevated body te confusion, and delirium are heat-related illnesses.

n Find ways to stay co conditioning. On especially places with air conditioning, Be sure to check on the elde difficulty finding cool places Days in the sun are meant require extreme caution.

Recognizing health problems caus It’s important to recognize when hot weather is making you sick, and when to get help. Here’s a list of health problems caused by too much heat.

delay if you have high blood or if you don’t feel better q shade and drinking liquids.

dehydration

heat stroke

A loss of water in your body. It can be serious if not treated. Warning signs include weakness, headache, muscle cramps, dizziness, confusion, and passing out.

Call your healthcare provider or 911. Meanwhile, drink plenty of water and, if possible, sports drinks that contain electrolytes.

heat exhaustion

A serious health problem caused by too much heat and dehydration. If not treated, it may lead to heat stroke.

Warning signs include heavy sweating or no sweating, muscle cramps, tiredness, weakness, paleness, cold or clammy skin, dizziness, headache, nausea or vomiting, fast and weak pulse, fainting. Move immediately to a cool, shady place, and drink plenty of cool fluids, such as water or sports drinks with electrolytes. Call 911 without

6 | July 5, 2018

A very dangerous rise in can be deadly. Warning signs of 103 or higher; red, hot, a headache; dizziness; nausea passing out. Call 911 immedi place, take off or loosen heav yourself with cool water, or water on your wrists, ankles, your temperature. Try and s water or sports drinks.

heat syncope

Fainting caused by high te include dizziness or fainting. up, and drink plenty of water Source: www.healthinaging.org

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d safety

Pets also need protection from extreme heat

adily as others.

vities. Reschedule outdoor wave, or move them to cooler hottest portion of the day, p.m., in the shade or inside ple on job sites should take nd shade whenever possible

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Loose-fitting, lightweight, elp keep you cool. Avoid dark n the sun.

als. Heat stress, exhaustion symptoms worsen. Nausea, emperature, clammy skin, e some of the symptoms of

Gardeners must exercise caution when tending to their gardens during the dog days of summer.

ool. Not everyone has air warm days, going to public , such as libraries, can help. erly or others who may have to spend their day. t to be fun, but hot days also

Metro Creative Connection

sed by heat

pressure or heart problems, quickly after moving to the

n your body temperature. It s include a body temperature and dry skin; a fast pulse; or vomiting; confusion; and iately. Move to a cool, shady vy clothes. If possible, douse put cloths soaked with cool s, armpits, and neck to lower see if you can safely swallow

emperatures. Warning signs . Lie down and put your feet r and other cool fluids.

Gardening in hot weather When gardening in harsh summertime heat, the U.S. Centers for Disease Control and Gardening is widely considered as Prevention advises gardeners to take frequent relaxing a hobby as it is rewarding. Although breaks. Head inside to air conditioned rooms, gardening when temperatures are mild, such if necessary, or find shady areas to sit, relax as in spring and fall, can be relaxing, gardening and drink some water. Sitting in the shade can be much more physically taxing and even will give the body’s thermostat a chance to dangerous when temperatures rise during recover from exposure to extreme heat. the dog days of summer.

Gardens need tending even when n Take note of your physical condition. temperatures outside are especially hot, so Many people garden alone, so it’s important gardeners must take steps to protect their that gardeners learn the symptoms of heathealth when working in their gardens during related illnesses. The CDC notes that elevated body temperatures, headache, rapid pulse, the summer. dizziness, nausea, and/or confusion are some n Stay hydrated. Staying hydrated by common symptoms of heat-related illnesses. drinking plenty of water is something Gardeners should go indoors the moment any gardeners must do to stay safe when such symptoms appear. gardening in summer. Water carries heat away from internal organs, helping to prevent n Garden during the cooler parts of the heat stroke along the way. Water takes heat day. Lawncare professionals advise against through the bloodstream to the skin, resulting watering lawns between the hours of 10 a.m. in sweat. Gardeners who notice they are not and 4 p.m. in the summertime, as water is sweating despite the heat should drink more more likely to evaporate during this time, water and even head indoors to cool down. which tends to be the hottest time of the day.

In addition, the American Heart Association Gardeners should avoid working in their notes that keeping the body hydrated helps gardens during these hours as well. Garden in the heart pump blood more easily, making the early morning hours when the sun is not gardening less taxing on the heart on hot burning as hot or in late afternoon or early evening hours when temperatures are less days. threatening.

Gardening in summer requires gardeners n Take frequent breaks indoors or in shady areas. Limit marathon gardening sessions to to exercise caution and assess their physical spring and fall when the weather permits. conditions routinely and honestly.

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Extreme heat can be unpleasant for anyone, and pets are no exception. While it’s easy for men and women to detect if their bodies are responding negatively to heat, those warning signs may not be so prevalent in pets, who may suffer in silence as the mercury continues to rise.

Pet owners must pay special attention to their pets on hot days, which the Humane Society of the United States notes can be both uncomfortable and dangerous for pets. n Don’t leave pets in a parked car. The temperature inside a vehicle can quickly approach dangerous levels on hot days, so pet owners should never leave their pets in parked cars, even if they leave the air conditioning on and the engine running. n Change pet’s exercise regimen. Midday walks or jogs should be switched to evenings or early mornings, when temperatures tend to be at their most moderate. When taking your dog for a jog or a run in the summertime, do so on the grass, avoiding asphalt, as hot asphalt can do significant damage to your pet’s paws. n Let dogs inside. Doghouses can be similar to parked cars on especially hot days, making rising temperatures feel even hotter. Let dogs hang out inside in an air conditioned room on hot days to reduce their risk of heatstroke. n Learn to recognize the signs of heatstroke.

Heavy panting, glazed eyes, rapid heartbeat, difficulty breathing, excessive thirst, and lack of coordination are just a few potential indicators that a pet is suffering from heatstroke. Animals that are very old, very young, overweight, and unaccustomed to prolonged exercise, as well as those who have heart or respiratory conditions, are especially susceptible to heatstroke. Learn more about pets and heatstroke at www.humanesociety. org.

Pet owners who take certain precautions and learn to recognize signs of a pet struggling with heat can better protect their animals from succumbing to rising temperatures.

July 5, 2018 | 7

The various types and symptoms of arthritis Osteoarthritis

Metro Creative Connection Arthritis affects hundreds of millions of people across the globe. The Arthritis Foundation¨ notes that more than 50 million adults in the United States have some type of arthritis, while the European League Against Rheumatism estimates that rheumatic diseases such as rheumatoid arthritis affect more than 120 million people in the European Union.

The Arthritis Foundation notes that arthritis is not a single disease. In fact, the word “arthritis” is something of an umbrella term and an informal way of referring to joint pain or joint disease.

While these conditions may produce some common symptoms, such as swelling, pain and stiffness, learning to distinguish between some common types of arthritis can help men and women manage their conditions more effectively.

Osteoarthritis, which is sometimes referred to as “degenerative joint disease” or “OA,” is the most common chronic condition of the joints. The symptoms of OA vary depending on the joints that are affected, but pain and stiffness, especially first thing in the morning or after resting, are common.

OA can affect the hips, knees, fingers, or feet, and those with OA may feel limited range of motion in their affected areas. Some with OA may hear clicking or cracking sounds when the affected joints bend, and pain associated with OA may be more intense after activity or toward the end of the day.

Inflammatory arthritis

Inflammatory arthritis occurs when the immune system, which can employ inflammation to fight infection and prevent disease, mistakenly attacks the joints with uncontrolled inflammation.

Such a mistake can contribute to

joint erosion and even organ damage.

Psoriatic arthritis, which the Arthritis Foundation notes affects roughly 30 percent of people with psoriasis, and rheumatoid arthritis are two examples of inflammatory arthritis. Genetics and environmental factors, such as smoking, may trigger instances of inflammatory arthritis.

Infectious arthritis

Bacterium, a virus or a fungus that enters the joint may trigger inflammation and lead to infection arthritis. The Arthritis Foundation notes that the most common bacteria to cause infection arthritis is staphylococcous aureus, or staph. The majority of infectious arthritis cases occur after an infection somewhere else in the body travels through the bloodstream to the joint, though some infections may enter the joint directly through a puncture wound near the joint or during surgery near the joint.

Intense swelling and pain, typically in a single joint, are the most common symptoms of infectious arthritis, which is most likely to affect the knee, though it can affect the hips, ankles and wrists. Some people with infection arthritis may also experience fever and chills.

Metabolic arthritis

The body produces uric acid to break down purines, a substance found in many foods and in human cells. But some people produce more uric acid than they need, which they then struggle to get rid of quickly. As a result, uric acid can build up. The Arthritis Foundation notes that this buildup can lead to the formation of needle-like crystals in the joints that cause sudden spikes of extreme pain.

Arthritis can affect people of any age, race or gender. More information about the various types of arthritis is available at www.arthritis.org.

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Injury prevention in youth sports In the last 10 years, there has been a significant increase in the number of injuries and surgeries in young athletes.

This is particularly important because young athletes’ bodies are still growing, making them more vulnerable to injury and making surgery more complex. In addition, research demonstrates that injuries and surgeries in young athletes can lead to early onset osteoarthritis, showing up in their 20s and 30s.

In our current culture, sports are very important. Kids are starting earlier, playing the same sport year round, practicing and playing longer, with more intensity and may feel pressure to “push through the pain.”

All of these things put young athletes at greater risk for overuse and acute injuries. In addition, poor conditioning, lack of adequate warm-up, exercising incorrectly and poor body mechanics during practice and play increases the possibility of overuse or acute injuries. And when athletes get injured or have surgery, they often return to play too quickly, making themselves even more vulnerable to re-injury. As a result, young athletes are burning out, incurring injuries that prevent further play, and are at risk for early onset osteoarthritis, a debilitating disease. So what can parents, coaches and young athletes do?

First, it is imperative that athletes use proper body mechanics during warm up, practice, play and conditioning (strengthening and stretching). Doing exercises incorrectly can cause injuries. For example, one can injure a knee doing squats and lunges incorrectly. In addition, bouncing during stretches can put greater stress on joints and tendons.

If you have a child or player who has consistent pain or re-injuries, contact our office for an analysis of their body mechanics during play and practice.

Not only can this prevent injury, it can help target weak areas that, once resolved, can result in improved performance. We also provide classes to instruct young athletes in proper T H E B R YA N - C O L L E G E S TAT I O N E A G L E

swimming) and a cool down routine.

While there is some disagreement about the effectiveness of cooling down, most experts recommend a cool-down routine. n Ensure proper technique when practicing, playing and conditioning. n Limit the intensity, frequency and length of practices and games, ensuring adequate rest in-between. n Before the season begins, progress conditioning gradually to ensure the athlete is adequately conditioned before increasing length and intensity of practice. Many experts believe that a two day rest period per week is needed as well as a 10 week off period (or doing some other activity or sport).

body mechanics while strengthening and stretching.

Second, overuse injuries are the most common type of injury in young leon bradway athletes and stem physical therapy from playing the same sport year round, doing too much for too long at high intensity, being inadequately conditioned before the season, and using equipment incorrectly. Minimizing overuse injuries can be difficult in our culture as young athletes. Coaches and parents push for excellence and encourage participation at an earlier age. However, ways to mitigate these injuries include ensuring the athlete is properly conditioned initially and then continues to do strengthening and stretching exercise during the season and off season (if applicable). Some simple tips include: n Do a warm-up routine that includes both stretching and moving (jogging,

Third, it is critical that an athlete who has suffered an injury or had surgery is rehabilitated properly and allowed to rest long enough to allow the body to recover and then to recondition the weakened muscles.

In almost all cases, physical therapy

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Poor conditioning, lack of adequate warm-up, exercising incorrectly and poor body mechanics during practice and play increases the possibility of overuse or acute injuries.

is recommended. The length and time depends on the patient, the procedure or injury and their condition beforehand. Many surgeons have physical therapists in their office; however, other therapists such as myself have many years of experience with orthopedic surgical patients, and the choice of provider is ultimately yours. Recent research raises new concerns about when a patient should return to play or practice. A recent study noted that damage around the surgical area or primary injury location may take longer to heal than originally thought. To complicate matters, it is not always easy to detect this and thus the necessity of waiting is not always obvious to the doctor or patient. In my opinion, you should err on the side of caution (wait longer). There should be no pain and the athlete should have optimum muscle strength and flexibility as well as range of motion before practicing or playing again.

We want so much for our young athletes that we may not realize that we are putting them at risk for early onset osteoarthritis, burn-out or debilitating injuries. While athletes often push to get back to play, it is important as parents and coaches to err follow the health care providers’ recommendations. While the athlete may say they are ready to play, as coaches and parents we need to be the voice of reason. We do not want to put our young athletes at risk for medical complications in their 20s and 30s.

If you would like more information about injury prevention programs, you can contact our office at (979) 776-2225.

Dr. Leon Bradway PT MS OMPT is owner of the Sports, Back & Pain Management Clinic in Bryan. He has developed conditioning programs and rehabilitated division one college athletes, high school and middle school athletes and elite military forces. He believes that most injuries can be prevented and that no one should have to live in pain as there are natural solutions that work.

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CALENDAR ONGOING n English Conversation Circle - Practice speaking English on Tuesdays from 2 to 3 p.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy in College Station. Call 979-764-3416 for more information. n BCS Newcomers Club - The BCS Newcomers club is a women’s social club with membership open to both new and established residents of the Bryan-College Station area with a mission to provide opportunities to develop lasting friendships. The club hosts a luncheon at Pebble Creek once a month, as well as activities such as bridge, bunco, Mahjongg, coffees, tours and dining out throughout the year.

For more information, contact membership director Carolyn More, 979-255-3412 or visit www.newcomersclubbryancollegestation.com. n Line Dance Workshop for Beginners - Adults 55+ are invited to learn the latest line dance steps and terminology. Join us at Southwood Community Center from 10:30 to 11:30 a.m. on Monday of each month. No registration necessary. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Beginner Mixed Martial Arts & Self Defense for Seniors - Adults 55+ are invited to join this beginner’s class at the Southwood Community Center from 3:30 to 4:30 p.m. on Fridays. This beginners class focuses on Taekwondo and Jujitsu principles. Wear loose clothing, tennis shoes or water shoes. n Beginning Tap Dance - Adults 55+ are invited to learn basic tap dance steps and terminology with Instructor Sue Engbrock. Join us at Southwood Community Center from 1:30 to 2:30 p.m. on Thursdays. Tap shoes are recommended but not required. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Line Dancing - Join other adults 55+ as they line dance to the hottest tunes and enjoy a great low impact aerobic workout. The group meets every Tuesday and Friday from 10:30 to 11:30 a.m. at Southwood Community Center located at 1520 Rock Prairie Road. For more information contact Southwood Community Center at 979-764-6351, email kpeterson@ cstx.gov or visit cstx.gov/seniors. n Sit & Fit - Join other adults 55+ for a gentle

exercise class while sitting. Participants follow a video that features fat-burning aerobics and weight lifting exercises. Sit & Fit meets every Monday, Tuesday, Thursday and Friday from noon to 1 p.m. at Southwood Community Center. The Center is located at 1520 Rock Prairie Rd. For more information contact Southwood Community Center at 979-764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Classic Country & Bluegrass Jam Session - Open to all adults 55+ who enjoy listening or playing Classic Country or Bluegrass music. Bring string instruments and invite a friend! Join us every Tuesday for a Jam Session at Southwood Community Center, located at 1520 Rock Prairie Rd. from 1:30 to 3:30 p.m. All levels welcome including beginners!

For more information contact Southwood Community Center at 979-764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Game Night - Adults 55+ are invited to join the fun every Tuesday evening from 7 to 9 p.m. at Southwood Community Center. Table games and table tennis are available or bring your own favorite game. Meet friends and enjoy a fun game night. For more information contact Southwood Community Center at 979-7646351, email kpeterson@cstx.gov or visit cstx. gov/seniors. n Learn to Play 42 - Learn the popular dominoes game of 42 every Wednesday from 9:30 to 11:30 a.m. at Southwood Community Center, 1520 Rock Prairie Rd. For more information contact Southwood Community Center at 979-764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Forevercise - Forevercise is an exercise class for adults 55+ and offered on Monday, Wednesday and Friday from 1:30 to 3 p.m. at Southwood Community Center. Class offers individuals healthy lifestyle practices and exercise. Exercises may be done while standing or sitting in a chair. For more information contact Southwood Community Center at 979-7646351, email kpeterson@cstx.gov or visit cstx. gov/seniors. n Indoor Walking Group for Seniors - Join our instructor, Ms. Susan Lehr in our free indoor walking class weekly to get your heart rate up with a fun, go-at-your-own pace environment.

Class is offered at Southwood Community Center on Tuesdays and Wednesdays from 8:30 to 9 a.m. No registration necessary. For more information contact Southwood Commu-

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nity Center at 979-764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Mah Jongg - Adults 55+ interested in playing the game of Mah Jongg meet at Southwood Community Center on Thursdays from 9 to 11:30 a.m. Beginners welcome! For more information contact Southwood Community Center at 979-764-6351, email kpeterson@ cstx.gov or visit cstx.gov/seniors. n Bible Study at Lincoln Center - Join other senior adults every Thursday morning at Lincoln Center, 1000 Eleanor Street in College Station, for Bible Study from 9:30 to 10:30 a.m. Contact Annie Williams at Lincoln Center at 979-764-3779 or email awilliams@cstx.gov for more information. n Play “42” Dominoes - Adults 55+ meet every Thursday to play “42” at Southwood Community Center, 1520 Rock Prairie Rd. from 9:30 to 11:30 a.m. For more information contact Southwood Community Center at 979764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors. n Friday Bridge - Southwood Community Center offers a senior friendly environment to play bridge every Friday from 9 a.m. to 11:30 a.m.

Southwood Community Center is located at 1520 Rock Prairie Rd. For more information contact Southwood Community Center at 979764-6351, email kpeterson@cstx.gov or visit cstx.gov/seniors.

July 16

Community Center from 1 to 3 p.m. No registration needed. For more information contact College Station Parks and Recreation Department, Senior Services at 979-764-6371, email kpeterson@cstx.gov or visit cstx.gov/seniors.

July 18 n Exploring History Luncheon: Peter Witt will discuss “Edith’s War” - The College Station Historic Preservation Committee and the College Station Parks and Recreation Department present monthly lectures on the history of our community and state. The luncheon will be held at the Southwood Community Center, 1520 Rock Prairie Road. A reservation is necessary for lunch and the cost is $7. Lunch is served at 11:30 a.m. The speaker will begin at noon. Please make your reservation no later than the Friday before the luncheon by calling 979-764-6371, emailing kpeterson@cstx.gov or visiting cstx.gov/seniors.

July 20 n Bingo & Birthday Celebration - Join us on the last Friday of each month from 1:30 to 2:30 p.m. at Southwood Community Center for bingo and cake as we celebrate monthly birthdays! Prizes donated by Signature Select Services. No registration necessary. Call 979764-6351 for more information.

July 26-29

n Closed - The Lincoln Center and Southwood n Music Trivia Night - Listen to musical clips Community Center will be closed for the 2018 and test your knowledge! Compete in pairs TAAF Games of Texas. for prizes from 6 to 7 p.m. at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy in College July 27 Station. For more details, call 979-764-3416. n Senior Crafts - Adults 55+ are invited to make suncathers at Larry J. Ringer Library, 1818 Harvey Mitchell Pkwy in College Station.

July 19 n Monthly Dance - Adults 55 + are invited Supplies provided. Registration required. Call to enjoy an evening of dancing with a live DJ 979-764-3416 for more information. at Southwood Community Center, 1520 Rock Prairie Rd. The dance is held from 7 to 9 p.m. July 30 Door prizes and light refreshments served. No n Senior Advisory Committee Meeting - The reservation needed. For more information con- Senior Advisory Committee meets on the last tact College Station Parks and Recreation De- Monday of the month to discuss programs and partment, Senior Services at 979-764-6371, activities for adults 55+. The meeting is held email kpeterson@cstx.gov or visit cstx.gov/ at Southwood Community Center, 1520 Rock seniors.

Prairie Rd starting at 9:30 a.m. Visitors welcome! For more information contact College Station Parks and Recreation Department, SeJuly 19 n Movie & Popcorn - Join us for a movie and nior Services at 979-764-6371, email kpeterpopcorn every third Thursday at Southwood son@cstx.gov or visit cstx.gov/seniors T H E B R YA N - C O L L E G E S TAT I O N E A G L E

Brain-healthy habits to embrace Metro Creative Connection Cognitive decline is a condition that is often associated with aging, but even middle-aged people can experience memory loss or cognition issues.

The Alzheimer’s Association says that more than five million Americans are living with Alzheimer’s disease and other dementias. By 2050, that number could rise to as high as 16 million people. More than 747,000 Canadians are living with Alzheimer’s or another dementia, says the Canadian Alzheimer’s Association.

Although there is no definitive way to prevent dementia, living a long, vibrant life may be possible by encouraging some healthy habits for the brain.

It is never too late or too early to begin health and lifestyle changes.

Exercise

Becoming more active can improve brain volume, reduce risk for dementia and improve thinking and memory skills. The journal Neurology found that older people who vigorously exercise performed better on cognitive tests than others of the same age, placing them at the equivalent of 10 years younger. Increased blood flow that occurs with physical activity may help generate new neurons in the hippocampus, an area of the brain involved with learning and memory.

The Harvard Medical School says aerobic exercise may help improve brain tissue by improving blood flow and reducing the chances of injury to the brain from cholesterol buildup in blood vessels.

Quit smoking

The Alzheimer’s Association indicates that evidence shows smoking increases the risk of cognitive decline. Smoking can impair blood flow to

and brain health. A Journal of Nutrition study found people ages 70 and older who consumed more caffeine scored better on tests of mental function than those who consumed less caffeine. Caffeine may help improve attention span, cognitive function and feelings of well-being. Information from Psychology Today also indicates caffeine may help in the storage of dopamine, which can reduce feelings of depression and anxiety. In addition, compounds in cocoa and coffee beans may improve vascular health and help repair cellular damage due to high antioxidant levels.

Work the brain

Engaging in mentally stimulating activities can create new brain connections and more backup circuits, states Dr. Joel Salinas, a neurologist at Harvard-affiliated Massachusetts General Hospital.

METRO CREATIVE CONNECTION Working the brain through puzzles, reading and Seniors can include healthy lifestyle habits, such as exercise participating in social situations can stimulate the and balanced eating, to reduce the risk of dementia and other release of brain-derived neurotrophic factor (BDNF), neurological issues. a molecule essential for repairing brain cells and the brain and cause small strokes that may damage creating connections between them.

A good way to combine these lifestyle factors is to blood vessels. take an exercise class with friends, mixing the social, stimulation and exercise recommendations together.

Eat healthy foods Cognitive decline can come with aging, but Foods that are good for the heart and blood vessels also are good for the brain. These include fresh fruits through healthy habits, people can reduce their risk and vegetables, whole grains, fish-based proteins, of memory loss and dementia. unsaturated fats, and foods containing omega-3 fatty acids. Neurologists state that, while research on diet and cognitive function is limited, diets, such as Mediterranean and Mediterranean-DASH (Dietary Approaches to Stop Hypertension), may contribute to That’s At Home, a lower risk of cognitive issues.

Care

Wherever You Live.

Consume caffeine

Caffeine may help boost memory performance

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Comfort Keepers® provides in-home care services that help seniors and others live safe, happy and independent lives in the comfort of their own homes.

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August 7

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n Afternoon Book Club - Larry J. Ringer Library, at 1818 Harvey Mitchell Parkway in College Station, will host a book club on the first Tuesday of every month at 5:30 p.m. For this August meeting, discuss City of Thieves by David Benioff. For more details, call 979-764-3416.

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The Primary Stroke Center that helps you make your way to recovery.

As the first Primary Stroke Center with intervention capabilities in the Brazos Valley, CHI St. Joseph Health is dedicated to improving outcomes for stroke patients. Our team of experts is committed to delivering safe, high-quality stroke care using evidence-based protocols and a multidisciplinary approach to the treatment, management, and rehabilitation of stroke patients. And now, adhering to new guidelines from the American Heart Association, CHI St. Joseph Health is the only facility in the region to offer endovascular thrombectomy to remove blood clots from large arteries, enabling us to reduce the risk of disability and save more lives.

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