Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Paula Golladay  00:09

I have no problem at all being an amputee. I can walk on hot coals, you can’t. I can walk on glass, you can’t. My socks never ever, ever smell. I can wear one pair of socks for an entire year.

Laurie Ferguson  00:23

Welcome to Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. I’m Dr. Laurie Ferguson, Director of Education at the Global Healthy Living Foundation. Paula finds such humor and grace being not just an amputee, but a double below the knee amputee. Due to the progression of Gaucher’s disease, doctors amputated her right leg in 2001 and left leg in 2009. But amazingly, Paula found joy and a sense of community in running. She started out as a race walker and then worked her way up to running road races where she lived in Virginia. Speed doesn’t matter. It’s the journey. Let’s hear how Paula turned to running, how she manages her pain, and how she’s thriving while aching. Paula, I’m so delighted to meet you and be able to have this conversation. You got into sports later in life. Tell us how you became an athlete.

Paula Golladay  01:28

Certainly not as a child or anything like that. I mean, other than normal. When I was a kid we went out and played. We didn’t have electronics. So I think I really started getting into athletics, probably in my 40s. I was an avid cyclist. I mean, I loved it. I was a road cyclist and my average ride was 25, or better, miles a day.

Laurie Ferguson  01:51

Oh my gosh, wow.

Paula Golladay  01:54

And then I became an amputee. When I was a single amputee it was fine. But now as a double, it’s not a safe thing to do. I don’t have the ability to dismount and grip. So I did nothing. And then I got into running.

Laurie Ferguson  02:08

Paula started to dabble in running about 2017. By the next year, at 69 years young, she was enamored.

Paula Golladay  02:17

I was challenged. I had become overweight. I was taking an exercise class, and another woman in the class suggested that I do what is known as The Turkey Trots. So I said, “Sure.” I had never ever done anything like that before. A 10k is 6.2 miles, but it does have some hills. And I was darned, I was going to finish that race. And then in August of that year, I found an evening race in my area. And that’s when the bug really hit me. So at first I was just doing them for, hey, this is fun, I enjoy it. And then the competitive nature in me came out.

Laurie Ferguson  02:59

When Paula first got into running, she wasn’t equipped with what’s known as runners blades. Those are prostheses that share some similarities with biological legs. So she started out by race walking.

Paula Golladay  03:12

I think everybody can find something that they like to do, exercise wise. I don’t think you should be trapped into doing something because your friends are doing it or it’s a cool thing to do. It was just the thing for me.

Laurie Ferguson  03:25

While the pandemic has made so many of us alter our exercise routines, Paula didn’t quit. Even if she couldn’t physically attend races in person.

Paula Golladay  03:34

Last year, even in the pandemic, I completed 68 virtual races, which is about as much fun as running with cardboard people. But my race miles were about 225 miles, not counting my training miles. And then late 2019, I got my first real running blades.

Laurie Ferguson  03:56

And the runner’s blades have made a huge difference when she runs.

Paula Golladay  03:59

I don’t know how to describe euphoria. It’s such a liberating feeling for me. I get up on my blades and I just feel like I can fly. It’s really hard for somebody who’s not an amputee to fully understand the dynamics of just running as an amputee anyway. It’s almost, somewhat, like you feel like you’re floating.

Laurie Ferguson  04:23

Of course, even for someone who’s a double amputee, staying active is key to a healthy life.

Kathleen Cameron  04:30

My name is Kathleen Cameron, and my title is Senior Director for the Center for Healthy Aging at the National Council on Aging.

Laurie Ferguson  04:37

Kathleen knows that if you suffer from pain, it’s important to seek help from professionals to manage that pain while doing physical activities.

Kathleen Cameron  04:46

Physical therapists are really key in managing pain for many older adults and their mantra is that, “The more you move, the better your health.” And I couldn’t agree more. You know, physical therapists are movement experts and they treat people of all ages and all abilities. They are licensed health care providers who maximize their patients abilities. And they manage pain, they help people manage chronic conditions, and help them with everyday function and fitness. And they can help people identify, you know, what’s appropriate for physical activity so that we’re not pushing our bodies too much. That we’re doing the right types and intensity of physical activity. Also, they can help avoid injuries, further injuries, new injuries, etc.

Laurie Ferguson  05:33

So Paula, you express such joy, but you have to experience pain, right?

Paula Golladay  05:38

There is pain. It can get uncomfortable. I don’t think you should exercise in any way shape or form if your body is really telling you, “Hey, you’re in pain.” Okay, this is real pain, your body is signaling you and saying something is not right. And you need to step back and say, “What’s going on?” Then there’s working through discomfort. And my discomfort level is going to be completely different than somebody else’s. And you have to get to know your body.

Laurie Ferguson  06:06

Kathleen Cameron agrees. And when you get to know your body, you then need to listen to it.

Kathleen Cameron  06:13

If we are in pain, something is not right. And we need to stop or modify what we are doing, because that’s contributing to the pain. And that’s a big red flag. Some exercises or certain types of physical activities that we were once able to do when we were younger, may present a problem as we get older. Of course, if the pain is really severe, it’s important to seek medical care. And in some cases, you may be sore for a few days after a heavy workout, especially if it’s like a new type of activity, or if you’ve really upped your intensity. So it’s important for us to kind of rest and recover. And you might need to apply heat and heat can help in the healing process.

Laurie Ferguson  06:58

Now we all have those moments when we aren’t motivated to exercise. But for Paula, her motivation is the sense of community she gets from running.

Paula Golladay  07:09

I’m in a running training group, twice a week now. And I had a really lovely chat with one of the other women in the group. And I had to come to the realization that, why am I not motivated? You know, what is my biggest fear of something? And I realized it was because I had lost my competitive edge. Because I wasn’t doing the time that I was normally used to doing. I am not fast. But now I’m like super slow. Once I decided, okay, that was just not a good process, I realized I can get back out. And I also realized that just being amongst other people is a push to start. So the biggest thing, no matter what you do exercise wise, in your house, outside doesn’t matter. It’s a virtual state, so to speak, but it’s getting out the door. Once you pick up the video or whatever it may be that you’re doing, you’re at least there. You’re motivated. And hopefully you’re not going to say, “Oh, I can’t do this, I’m going to quit.”

Laurie Ferguson  08:10

The key, Paula says, is to get to know yourself. And to have an inner script and a routine that encourages you to exercise.

Paula Golladay  08:18

I run with music. I sort of know approximately how long a song will be. And so I kind of judge myself, alright, you’ve made it through four songs, five songs, you know, you’re on your way already. There’s all sorts of psychological games you can play on yourself. You feed off of people. They may pass you, you may pass them. If I see somebody struggling in a race, whether it’s an another adult or child, I will cheer them on while I’m going by them. Especially if it’s a young kid or something. I’ll tell them, “Come on, you got to got to beat me in, you got to cheer me in.” A lot of the races people have come to know me as well. I do tend to stand out in a small crowd.

Laurie Ferguson  09:01

By now, you know Paula is motivated and competitive. But more than anything, she makes community better and stronger. Paula, what advice would you give folks who are struggling to find new passion in life?

Paula Golladay  09:16

You know, we all have a sort of our weird claims to fame. I was actually at Woodstock. I have no intention, if they put it on today, to drive up and do Woodstock. So you have to look at things sometimes and say, “Okay, what is reality?” Find another love, find another passion. Why say, “I can’t do that. And then there’s nothing else for me.” We all go through those times. Find something that gives you passion.

Laurie Ferguson  09:46

Paula, that is amazing. You have such a zest for life. You’re a lifeforce. How do you keep that nourished in yourself?

Paula Golladay  09:54

I believe in having quiet time for yourself. I definitely believe being around people. I mean, I’m the quintessential extrovert who married the absolute introvert. I have no problem getting in my car and saying, “Let’s go for a ride.” I think that’s what keeps me pushing and moving.

Laurie Ferguson  10:13

One thing Paul wants to teach others is that you’re never too old to start something new.

Paula Golladay  10:19

I personally think getting old is fabulous. Great thing about getting old, if you’re running, is you’ve limit the field, because most races will always give to the top male and female. I will never be there. But then a lot of races will do age categories. When you get into my age group, there are times that I’ve actually placed first, second or third. It’s great. Sometimes I’m the only person in my age group. I’m like, I came first. So what if I’m the only one, I showed up.

Laurie Ferguson  10:46

Paula embraces this positive outlook on life.

Paula Golladay  10:50

I love being an amputee. I’m a very proud amputee, not prideful, but very proud. I’ll celebrate 19 years as a single amputate. My anniversary date is September 11, 2002. I had a lot of surgery leading up to it. So it wasn’t some sort of rash decision. Course you can’t look back. I wear skirts, shorts, dresses. I have no problem at all being an amputee. I think it’s super great, actually. There are benefits to being an amputee.

Laurie Ferguson  11:20

So what’s the benefit?

Paula Golladay  11:22

I can walk on hot coals, you can’t. I can walk on glass, you can’t. My socks never ever, ever smell. I can wear one pair of socks for an entire year. I’m good to go. I get to change my legs about every two and a half, three years. If my legs bother me I just take them off. There are great benefits.

Laurie Ferguson  11:45

What advice do you have for people?

Paula Golladay  11:47

Believe in yourself. I don’t care if you’re 10 or 90. Go out and try something. Find like minded people. Have joy in your life. Do something goofy every day, and forgive yourself.

Laurie Ferguson  12:01

We hope you found this episode and our series inspiring. We’d love to know how you are thriving while aching. Send us an email, a short video, or audio clip. Tell us your secret to aging gracefully, so we can share it with others in our community. Send it to thriving@ghlf.org Thanks for joining us for Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. If you liked this episode, give us a five star rating and write a positive review on Apple Podcasts. It’ll help more people like you find us. I’m Dr. Laurie Ferguson, take care.

Narrator  12:46

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network. This podcast is made possible with support from Johnson and Johnson Consumer Health, sponsor of the Global Healthy Living Foundation.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Joel Brown  00:08

I think the key is to do what you like, as long as you can. Do what you enjoy, and pay attention to who else is doing it. Do activities that other people are doing too, and befriend them. Go over and talk to them. Find out if you’ve got more in common than just the fact that you’re sitting on the edge of the lake throwing food to the ducks.

Laurie Ferguson  00:29

Welcome to Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. I’m Dr. Laurie Ferguson, Director of Education at the Global Healthy Living Foundation. The place that makes me feel alive is being with family and friends. For Joel, it’s the great outdoors. And as he’s gotten older, he’s found a way to expand those great horizons. Joel, it’s so great to meet you.

Joel Brown  01:00

It’s good to meet you.

Laurie Ferguson  01:01

One of the things that always interests me are the different definitions that people have of thriving. So, what does it mean for you in your life to thrive?

Joel Brown  01:11

Well, it’s to be able to do the things that I want to reasonably comfortably. I don’t ask for total comfort, but just sufficient comfort.

Laurie Ferguson  01:21

And is that something you live with a lot, the hurting?

Joel Brown  01:24

Well, I do. I was a very active man for many years. I was a rock climber, backcountry skier, mountaineer, that kind of thing. And I did a pretty good job of wearing out my joints. So osteoarthritis has sort of attack them, one after another. And I find I can’t do the things I used to do. But I like to still do as much as I can.

Laurie Ferguson  01:46

Sounds like you were incredibly, and not just active but, dedicated to being out of doors. I mean, a mountaineer, what does that even mean?

Joel Brown  01:54

Well, it means that I live in an absolutely beautiful place with lots of big mountains. And they call to me. So I went up and did almost all the activities that were available in those mountains. So I did a lot of rock climbing. There are big mountains right behind my house, spent the last 50 years exploring those mountains, climbing their cliffs, and skiing off the edges of them. And so it’s a year round activity.

Laurie Ferguson  02:21

But it’s not something you can do now?

Joel Brown  02:24

No, my knees, my ankles, my shoulders are sore enough from doing it for a long time that I’m really limited. So I, I could do easy hikes, cross country skiing, and the like but my super active years are passed. But then I’m 75 years old. So I had a good run.

Laurie Ferguson  02:45

What’s that like to feel that limitation or change your definition of thriving?

Joel Brown  02:50

It’s frustrating to a degree. On the other hand, I have very good memories. And most of the people that I did these things with are having the same issues. So we’re all finding new ways to thrive as best we can together.

Laurie Ferguson  03:11

How do you find ways to shift? A person that’s been so active and now those doors are closed. You still live in these beautiful mountains, you’ve had to find new ways to do things. How do you do that?

Joel Brown  03:22

Well, it’s a gradual process.

Laurie Ferguson  03:25

And it’s an identity issue in some ways, too, isn’t it?

Joel Brown  03:28

Well, that’s right, exactly. I got my identity through activity rather than work. I was a computer guy for forty years. But if people would ask me what I do, I would mainly talk about skiing and climbing, rather than playing with computers.

Laurie Ferguson  03:46

And so how do you talk about your identity now?

Joel Brown  03:48

You know, it’s hard to say. I do the things that I I like to do and still have a enjoyable life. And so I’ve just dialed it back, I guess is the way to put it.

Laurie Ferguson  03:59

And it sounds like you’ve kept moving.

Joel Brown  04:01

That’s right.

Laurie Ferguson  04:02

For some people, that kind of pain, or feeling of limitation, they just say, “Well, that’s it. I can’t do anything. I really have always wanted to just sit on the couch.” But it doesn’t sound like you’re resigned.

Joel Brown  04:14

No, you’ve got to keep moving as long as you can. So you basically do what you can while you can. These days I spend an hour, a couple of days a week, with a personal trainer, trying to maintain my mobility, my strength as best I can. For right now two hours a week seems to keep my joints from bothering me too much. Ibuprofen is a good friend.

Laurie Ferguson  04:45

A pain reliever is a good friend to keep us moving. But how do you know which one is the right one for you?

Kathleen Cameron  04:53

My name is Kathleen Cameron and my title is Senior Director for the Center for Healthy Aging at the National Council on Ageing.

Laurie Ferguson  05:01

Kathleen is also a pharmacist. She knows it could be confusing, standing at a drugstore aisle, staring at a shelf, and not knowing which over the counter pain reliever is right for you. One remedy for treating pain is NSAIDs.

Kathleen Cameron  05:15

These are typically the second line of medications that are used to treat pain, especially pain like arthritis, joint pain, musculoskeletal pain. These include medications like ibuprofen, and naproxen, and there are also many prescription non-steroidal anti-inflammatory medications. Prescription NSAIDs really help with inflammation. Over the counter NSAIDs have warnings that they may cause severe stomach bleeding, especially if you take more or for longer than directed. You should always ask your doctor if you have any questions.

Laurie Ferguson  05:55

Another remedy for treating pain is acetaminophen.

Kathleen Cameron  05:58

Acetaminophen is generally well tolerated, especially if the patient has certain medical conditions. Acetaminophen is generally safe when used as directed. Patients should always read and follow the product label as risk of severe liver damage may occur if you take more than 4000 milligrams of acetaminophen in 24 hours.

Laurie Ferguson  06:21

And those milligrams can add up if you’re taking other cold, allergy, or sleep aids, which also contain acetaminophen.

Kathleen Cameron  06:29

Another important point I want to make related to acetaminophen is to make sure you review the liver warning which states that severe liver damage may occur if you take other drugs containing acetaminophen or if you consume three or more alcoholic drinks every day while using this product.

Laurie Ferguson  06:50

I asked Kathleen how aspirin is currently used with older adults.

Kathleen Cameron  06:54

Most cardiologists do prescribe a low dose aspirin to prevent a second heart attack. So we want to use aspirin for that purpose because it helps to prevent blood clots in the heart and in the brain and helps to prevent negative consequences like a stroke. Aspirin now is not as commonly used for pain as other NSAIDs or acetaminophen.

Laurie Ferguson  07:24

Before you take any medications, be sure to talk to your doctor. Kathleen reminds us to keep an up to date list of your prescriptions and over the counter medications, share the list with your doctors and pharmacists, follow their recommendations, and know the potential side effects of everything you’re taking. Now that we sorted through all the over the counter options for your aches and pain, let’s get back to Joel, who found other ways of thriving while aching.

Joel Brown  07:52

I’m also married to somebody who isn’t quite as achy as I am. So she’s always encouraging me to get out and go for a bike ride or go for a walk. I’m very lucky, I have a good support system. I’m also very lucky that I don’t have any of the inflammatory forms of arthritis. I just have osteoarthritis, which is painful enough, but it’s not nearly as debilitating as some of the other ones.

Laurie Ferguson  08:19

But even to frame it as lucky, that mental attitude, it takes a little bit of work, but it pays off some big benefits.

Joel Brown  08:22

Well, it does. I’ve earned my aches and pains.

Laurie Ferguson  08:28

Well, it sounds like you not only have earned them, they’re kind of badges of honor.

Joel Brown  08:34

I don’t know about that. But I certainly have heard them. I did this to myself.

Laurie Ferguson  08:39

For many of us, as we get older, that dreaded word inertia creeps in, you know that it’s hard to kind of get yourself to do things. But what I hear is that’s not really your issue.

Joel Brown  08:51

No, inertia is not part of my DNA.

Laurie Ferguson  08:53

So what kind of wisdom would you have to offer the folks who are listening to us and wondering about their own ways to thrive?

Joel Brown  09:02

I think the key is to do what you like, as long as you can. Do what you enjoy, and pay attention to who else is doing it. That’s the real key. Do activities that other people are doing to and befriend them, go over and talk to them. Find out if you’ve got more in common than just the fact that you’re sitting on the edge of a lake throwing food to the ducks.

Laurie Ferguson  09:25

That’s a great wisdom because do what you enjoy is something I hear over and over again. So after the rock climbing, mountaineering chapter, how did you find what you enjoyed?

Joel Brown  09:37

My wife and I bike ride considerably more than we used to. I started going on canoe trips down some of the western rivers with some old friends that were of the same mind. In our travels, what we also started doing is going on group trips. There’s a number of organizations that will do all of the less enjoyable organizing part. There’s a group called VBT, Vermont Bicycle Tours. And we’ve done several week long tours in Europe. We’ve acquired several good friends as a result of those activities.

Laurie Ferguson  10:11

It’s so inspiring, Joel, because what you’re sort of helping me think about is, how do we expand our horizons and not constrict? And it sounds like when something that was so vital to who you are wasn’t possible anymore. That idea, “So I’m going to look around and there were some things I used to do a little of, and I’m going to expand that,” and you’ve expanded even bike trips in Europe. Where did you go?

Joel Brown  10:35

Well, the first trip we did was a week long trip in Portugal on the border between Portugal and Spain. A few years later, a friend had a 70th birthday, and suggested that we all join her on a week long bike ride in Provence. So we spent a week drinking a little wine and eating some halfway decent food. And then a few years after that, another trip caught our eye in the Dolomites. So we spent a week bike riding in the Dolomites in northern Italy, which was absolutely lovely. And you’d think that that was would be a killer, because those mountains are so unbelievably steep. But the whole area right at the base of them are apple orchards. And they used to have trains that went through to pick up the apples. So they’ve turned all of those old train tracks into rail trails. So you can bicycle along these trails that are of course not steep, because trains can’t go up steep things.

Laurie Ferguson  11:29

How beautiful, how inventive, that’s wonderful. At this stage, what are you looking forward to?

Joel Brown  11:38

Well, for the last three years, we’ve already got a fully paid for trip to Galapagos Islands. And so we’re gonna go there next April.

Laurie Ferguson  11:48

Oh, that’ll be wonderful. And that’ll be different, too, because I don’t believe you’ll be biking in the Galapagos.

Joel Brown  11:54

Oh, no, not at all. We’ll be on a small ship, holds about 30 passengers. And so we’re going with our son and daughter.

Laurie Ferguson  12:02

That sounds like a fabulous place. So again, I hear you pushing new boundaries, opening yourself to new experiences. And, you know, there may be some regrets, but I don’t hear you regretful that part of your more active life was gone, you’re moving forward.

Joel Brown  12:19

That’s exactly right. I think a friend of mine always says, “Nobody ever lay on their deathbed and said, ‘Gee, I wish I’d spent more time with the office. Think of all I could have accomplished just a few more meetings.’ That never happens.”

Laurie Ferguson  12:32

And so you don’t have to look back and say, “Gee, I wish I had been able to do that. And I wasn’t, so I just stopped in my tracks.”

Joel Brown  12:40

You know, that there’s a few goals that I had when I was younger, you know, big mountains to climb or whatever that I never did. Those are minor regrets, and it would have been good to have done that. But it didn’t happen. And that’s okay.

Laurie Ferguson  12:53

It sounds like it’s very okay, in terms of the life you’ve created now. So thank you for being here and sharing your story and inspiring us in our ways to figure out how we can expand some of our horizons and may you continue to thrive.

Joel Brown  13:09

It certainly has been a pleasure. I’ve enjoyed talking with you. Thank you for asking me.

Laurie Ferguson  13:16

We hope you found this episode and our series inspiring. We’d love to know how you are thriving while aching. Send us an email, a short video, or audio clip. Tell us your secret to aging gracefully, so we can share it with others in our community. Send it to thriving@ghlf.org Thanks for joining us for Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. If you liked this episode, give us a five star rating and write a positive review on Apple Podcasts. It’ll help more people like you find us. I’m Dr. Laurie Ferguson. Take care.

Narrator  14:02

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network. This podcast is made possible with support from Johnson and Johnson Consumer Health, sponsor of the Global Healthy Living Foundation.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Beverly Rogers  00:09

I start my day circulating my feet to make sure that the ankles working. I have a quick conversation with the Lord about making sure that I can make it out of the bed and stand up.

Laurie Ferguson  00:24

Welcome to Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. I’m Dr. Laurie Ferguson, Director of Education at the Global Healthy Living Foundation. For Beverly, she thrives while empowering others. As an advocate, she’s been speaking up for healthcare in the Black community for decades. After getting diagnosed with breast cancer herself, she realized she was in a position to help others. It hasn’t always been an easy journey. But for Beverley, being a voice for a larger cause she believes in is her calling. Well, I’ve been looking forward to this conversation. One of the things that we want to hear from you is about how you thrive while aging. That’s kind of the focus of these podcasts. And I think that word thrive is so interesting. So what does that suggest to you, thriving while aging?

Beverly Rogers  01:21

Aging means that I feel good, I can think well, I have a good appetite, and whatever chronic pain I have is minimal.

Laurie Ferguson  01:36

Beverly, you look ageless. Would you mind sharing how old you are?

Beverly Rogers  01:40

I am 79. And I will be 80 in January. And the reason I am proud of it is because people say I don’t look a day over 65. If I were 40, I would probably be insulted. But I live in an independent senior community and there are people around here who are in their 80s and 90s and they’re in better shape than I am. And they always tell their age. I saw a lady today who is 93. She had on her jewelry, she had everything matching, and she was on her way out to lunch. And I’m like, I’m looking to be like her when I get to be 93.

Laurie Ferguson  02:21

Beverly’s personal story is long and multifaceted. She’s an activist, she has been involved in the wellness space for years, and perhaps most importantly, she has been a caregiver for several family members.

Beverly Rogers  02:32

I truly believe I was groomed for them from the beginning. I was an only child for 11 years, as though my mom and dad had forgotten what to do. And all of a sudden I had a baby sister. But as an only child and having the only child syndrome, I was very independent. And even in my household, you did not talk when you were not spoken to. Once I got out into the work world, I became very independent. And you know, once you get married, you’d better be independent and speak up. Otherwise, you may end up to be an abused woman. And I was not about to be one of those.

Laurie Ferguson  03:16

You can hear in Beverly’s voice her passion for social causes. And it was her experience of living through the civil rights movement when her activism turned to healthcare in a very personal way.

Beverly Rogers  03:27

During those years, I truly believe coming up through civil rights, coming up through racism, coming up through being the first Black female, or the only Black female, not only in my classes through grade school in high school, but in every job that I went through, you know, I was setting some kind of record that that taught me. I mean, those were learning periods for me. So that when I got breast cancer, and I had never seen a Black face talk about breast cancer, and I said something’s got to be done. And that’s why I say I was groomed for all of that.

Laurie Ferguson  04:08

It’s one thing to be groomed for it. It’s another to be working at the right place at the right time to speak up.

Beverly Rogers  04:14

I worked at a hospital as an administrative assistant. I went into the American Hospital Association as an administrator. And so all of these things, all of these pieces, were sitting right there so that when my mother got sick, when my child was diagnosed with diabetes, when my husband got Alzheimer’s, there were pieces that I could grab from my history, from my experience. And all of that, I think those experiences have brought me to where I am so that now I truly believe that I am thriving for that. I know where to go to ask. I know that I can ask questions. I know that I can keep asking and doctors, most of the time, don’t even suspect that somebody like me is coming into the office. I don’t think of myself as being an activist, as much as I think of myself as an advocate.

Laurie Ferguson  05:09

Great distinction. I’m hearing this beautiful thread through your life; finding your voice, knowing your truth, and putting it out there.

Beverly Rogers  05:18

I remember very clearly wondering, what is my purpose? Why am I going through whatever it was at the time? And I remember very clearly, that still small voice that says your purpose is to empower women to be the best God has called them to be. And I’ve always held on to that. And it may not be in a particular area, it may not be in a particular season, but from breast cancer, to diabetes, to Alzheimer’s, to right now Medicare and senior citizen. And all of those is talking to women about being the best. Not the someone else says you should be. Not what the doctor says you should be, but the best God has called you to be. So you need to go within. How do we close that gap between where you are and where you know you want to go?

Laurie Ferguson  06:18

By this point, I can’t help but wonder, how does someone like Beverly become the woman she is? A woman with such clear purpose.

Beverly Rogers  06:27

My mother had a saying when she was ready to have her downtime, she would go in the bathroom. And she would say, “Do you need to go to the bathroom,” because there was only one bathroom in the house during those days. And she would go for one hour and take her bath with her joy liquid, her perfume, her epsom salt, and her Daily Word. And you better not say you had to go to the bathroom, or anything, because for one hour, she would say, “Let me miss you.” You have independent play, you read a book, you take a nap, but you could not call the name mother. So being independent, and knowing that I had to take care of myself, my husband would say, “You know, I don’t know why you asked me any questions about anything, because you’re one of those people that if you don’t like the game, you’re gonna take your ball and go home anyway.” You are absolutely right. If I don’t like the game, if it does not suit me, if it does not do well for me, and I don’t see a purpose that has some sort of quality, even now. If it’s a doctor, he is fired if he is not for me. If he is not looking after what I think he needs to be looking after. So yeah, it started way back.

Laurie Ferguson  07:47

So Beverly, let’s talk about where you find purpose in fun and joy in your life. What do you love to do?

Beverly Rogers  07:54

Oh, I love, love, love line dancing. Even after a hip replacement and a do over I still love to dance. And I go to cheer exercise three days a week. So we do yoga one day, and then we’re doing all kinds of other exercises the other days. And I have a cousin who teaches line dancing, so I get to go to her classes when I can. I love, love, love music. I played piano starting at five, went to organ and cello, and I don’t play anymore, but I can go from Bach to Donnie McClurkin and I love Piano Guys and Keiko Matsui in between. So fun for me is actually being with friends and family, and dancing and just laughing.

Laurie Ferguson  08:47

Beverly mentions many important outlets that we all need.

Kathleen Cameron  08:50

My name is Kathleen Cameron, and my title is Senior Director for the Center for Healthy Aging at the National Council on Aging.

Laurie Ferguson  08:58

Kathleen gives Beverly high marks for all of her active interests and describes how exercise is a key to thriving.

Kathleen Cameron  09:07

Physical activity has a positive impact on our quality of life and our emotions and our mental health, including our independence. It’s going to help older adults stay as independent as possible for as long as possible. At the same time, physical activity actually reduces risk of developing chronic conditions like hypertension, heart disease, diabetes, osteoporosis, and obesity. And we know that moderate to vigorous intensive physical therapy is really effective for weight management, which in turn reduces joint pressure and joint pain. So persons with arthritis really need to manage their weight as possible so that their joints don’t have the excessive pressure that extra weight could provide. Exercise also helps us with our posture, it strengthens our bones and muscles, and repetitive motions that can contribute to musculoskeletal pain.

Laurie Ferguson  10:08

Beverly, as we age, just getting out of bed in the morning presents nagging issues we never imagined. I know you have to move your ankles around a bit, but you’ve battled cancer and had a hip replacement. What’s your ritual to manage your aches and pains?

Beverly Rogers  10:24

I have to take a deep breath on that one, cuz some days I don’t think I manage them well. I was on medication, and I was suffering some of the side effects. So the doctor gave me a medication and we didn’t realize it was a side effect. But she gave me medication to help with what the side effects were. And I thought, “Beverly, you’re smarter than this. This is stupid. So let’s look at it another way.” And so what I have done just recently, is changed my diet. And I don’t know if you know anything about the African American family, but when we have a family gathering, it’s about food. I mean, fried chicken, mac and cheese, mashed potatoes and gravy, string beans, turnip, and mustard greens. And don’t forget the apple cobbler and the peach cobbler and the pound cake and the sweet potato pie. And I thought “Beverly, you need to get a grip, you just need to get a grip.” So I’ve changed my diet.

Laurie Ferguson  11:29

And on top of changing her diet, Beverly now listens to her body.

Beverly Rogers  11:33

I’m finding in this day and age, because most people my age assume that if the doctor says it, then you do it. If the doctor prescribes it, then you take it. And because I came up around healthcare professionals, I knew that their decisions were not always made based on the patient. They were based on what they thought was best, according to the drugs or whatever the science came up. And even though we’re having this whole difficult time about science and personal preference, science wins out as long as it is not detrimental to your health. It’s just watching and being aware of what your body is responding to and how it responds.

Laurie Ferguson  12:21

So really paying attention to yourself and knowing what works for you, and what doesn’t work for you, sounds like a good rule we can all learn.

Beverly Rogers  12:30

Yes.

Laurie Ferguson  12:32

So Beverly, how do you take care of yourself on a daily basis?

Beverly Rogers  12:36

Well, now I take a nap almost every day. And I don’t set out to take a nap. But I will turn on music or I’ll turn on a game show or just turn on something. And some days, I don’t care to hear anything but the whirl of the refrigerator or the air conditioner. And I will sit down in a chair, and I will just think about anything pleasant. And there’s some songs that just fill me with joy. And I will just sit there and for maybe an hour, an hour and a half, I will just relax.

Laurie Ferguson  13:10

Oh, what a great prescription.

Beverly Rogers  13:12

And I have a little Shih Tzu named Chaka, she’s a little black shitzu. And I call her my diva. And if I get in the chair, and just to relax, she’s gonna come up and lay on my lap and she’s gonna relax too. So we take time to just cool out during the day.

Laurie Ferguson  13:32

In the hustle and bustle of our lives, it’s easy to ignore the one thing we can do for free at any time to help us thrive.

Kathleen Cameron  13:41

Mindfulness is really important too, as a strategy for managing pain. Mindfulness is actually the practice of focusing one’s attention on the present moment. And being open to the experiences of that moment, really focusing on the here and now. Focusing on your breathing, maybe a specific sound like calm music, or an image, maybe a favorite place that brings you peace; a beach, a mountain retreat. And it helps really redirect your attention away from the pain.

Beverly Rogers  14:16

You have a choice, and you have to have your own formula for getting through. And of course, my formula is not drugs. My formula is not alcohol. And my formula is not food. My first choice is to go back to the person I know as God and say, “What have I done or what do I need to do to move forward? How long do I need to be here?”

Laurie Ferguson  14:42

Beverly, thank you so much. You are an inspiration, a light.

Beverly Rogers  14:47

Well, thank you, Laurie. From your lips to God’s ears.

Laurie Ferguson  14:52

We hope you found this episode and our series inspiring. We’d love to know how you are thriving while aching. Send us an email, a short video, or audio clip. Tell us your secret to aging gracefully, so we can share it with others in our community. Send it to thriving@ghlf.org. Thanks for joining us for Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. If you liked this episode, give us a five star rating and write a positive review on Apple Podcasts. It’ll help more people like you find us. I’m Dr. Laurie Ferguson, take care.

Narrator  15:39

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network. This podcast is made possible with support from Johnson and Johnson Consumer Health, sponsor of the Global Healthy Living Foundation.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Laurie Ferguson  00:08

What does it mean to age gracefully? Maybe it’s about finding the hobby that gives you euphoria.

Paula Golladay  00:15

It’s such a liberating feeling. I get up on my blades and I just feel like I can fly.

Laurie Ferguson  00:20

Or maybe it’s about moving and grooving to the beat.

Beverly Rogers  00:24

I love, love, love line dancing, even after a hip replacement. I still love to dance.

Laurie Ferguson  00:30

Perhaps Joel has the secret.

Joel Brown  00:32

I started going on canoe trips down some of the western rivers with some old friends that were of the same mind.

Laurie Ferguson  00:38

And for sure, Orvie has an idea.

Orvie Prewitt  00:41

As you try things that work for you, you find out, “Hey, I can do that, after all.” And it’s very individual for people in pain.

Laurie Ferguson  00:51

All of these people have one thing in common, they’re living proof of aging gracefully. Welcome to Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. I’m Dr. Laurie Ferguson, Director of Education at the Global Healthy Living Foundation. Have you ever noticed that you feel better when you help someone else? For Orvie, helping others find their true purpose in life and adapt to new situations makes what she gives away come back to her. It’s lovely to meet you. Thanks for coming on to the podcast.

Orvie Prewitt 

Well, thank you for having me. I appreciate it.

Laurie Ferguson

The podcast is called Thriving While Aching, and I’m just curious to know when I say thriving, how does that look in your life? What’s thriving?

Orvie Prewitt

I think thriving is really having a quality of life and being able to do some of the things that I really want to do. And finding ways to do that, even if it means adapting some things. What I really like to do is, I like to play a lot. I work certainly, but I do like to play with my daughter and granddaughter.

Laurie Ferguson

What has helped you to thrive?

Orvie Prewitt  01:53

I’m a trainer and leader for the self management programs that were developed at Stanford University. And that’s really part of my thriving, to find people that are just kind of stuck, and they’re not sure what they need to do next. And from my experiences, from the programs, from working with a co-leader, you can help those people have some Aha Moments, so they can figure out some things they can do at their own level. And they too, hopefully, can start thriving and feeling better and have a quality of life they’d like to have.

Laurie Ferguson  02:49

It’s easy to think a trainer or a teacher has it all figured out. But Orvie is still figuring out ways to adapt in her own life.

Orvie Prewitt  02:57

I have pain every day. I have rheumatoid arthritis. I have pain throughout my body. I am better controlled than I was when I was first diagnosed. But I use a lot of tools and tips that I got in the program. For one thing, I realized that I needed to lose some weight and so I started paying a little more attention to healthier eating and started walking. I have a lot of numbness in my feet, or, not so much numbness, but tingling, which they think is part of the arthritis. It’s there all the time. But I have found if I put on a certain sock and a certain shoe, I can go walk and I don’t notice it’s there as much. So I found, even through the programs, distraction will help me. It’s hard to focus on the pain if I’m doing something else.

Laurie Ferguson  03:53

For people who live with conditions like rheumatoid arthritis, physical activity is an important way to help manage the disease.

Kathleen Cameron  04:01

My name is Kathleen Cameron, and my title is Senior Director for the Center for Healthy Aging at the National Council on Aging.

Laurie Ferguson  04:09

Kathleen explains that for patients like Orive, being physically active is also key to managing their arthritis pain.

Kathleen Cameron  04:16

The CDC recommends physical activity such as walking, bicycling, and swimming because it decreases arthritis pain and improves function, mood, and quality of life. And they recommend that adults with arthritis should move more and sit less throughout the day. And getting at least 150 minutes of moderate intensive physical activity each week is what they recommend.

Laurie Ferguson  04:44

Orvie, if I’m in pain, it’s really hard for me to put on a sock and put on a shoe and get out the door. So how do you motivate yourself to do that when you’re in pain?

Orvie Prewitt  04:53

Well, it started small. And part of that is, when I was in the worst part of the rheumatoid, I had a lot of inflammation, swelling. And so movement wasn’t easy. So I worked with my healthcare team. I did go for some therapeutic intervention, because I was to the point that I was going to probably be in a wheelchair if I didn’t change something. So for me, biologics help to get me on that path. Then, once I was able to move a little more, I always start out thinking that, one thing I think that happens in life is when we sit a lot of times with pain, we don’t hurt as much. But all of us have to get up and go to the bathroom. So I would notice, I’d have to walk a distance, and my stiffness would get better the longer I went. So I started seeing how the pattern went. And what I did is, I would start out small in walking. And as I did that, more and more, I was able to go further and further.

Laurie Ferguson  06:00

Taking those first steps certainly wasn’t easy for Orvie. But getting up and walking was a small, yet important part in her weight loss journey.

Orvie Prewitt  06:09

Between that and healthy eating, I lost almost 60 pounds, which helped. And so I think putting all those things together, and as you try things that work for you, you find out, “Hey, I can do that, after all.” And it’s very individual for people in pain. And I find that with pain, it’s hard for us to focus on two things at once, as human beings. We don’t do that well. And so if you sit and just live with the pain, and let it just woo you, versus trying some type of distraction. It could be a small distraction, whether it’s watching a movie, or if you recite a poem. If you do things like that, you notice that that pain is no longer front and center. And so I think it’s a learning curve for all of us. Then when we’re trying to make changes in our life, is just kind of pay attention to what works for us, capitalize on it, and then continue in that pattern.

Laurie Ferguson  07:13

And those lifestyle changes for Orvie have made a huge improvement in her quality of life.

Orvie Prewitt

I think after you sit so long with pain, it becomes rather boring. And to me it was frustrating, because I thought, “I don’t want to sit and watch life go by. I want to become part of life.” Part of my motivation was I had a little granddaughter. She was two when I was first diagnosed. And that was part of my motivation. My daughter and I are best friends. And so we had always done things together. So that was motivation too. I wanted to continue that fun, that sense of belonging. And then my husband will travel when he can when he’s not working. But I just wanted to be able to participate in life and not sit and watch everybody else do life.

Laurie Ferguson 8:12

It sounds like you’re really engaging in all your relationships. What about setting goals? Where do you start?

Orvie Prewitt

I think the key is, you start where you’re at as an individual. You take small steps, and don’t overwhelm yourself. There’s a Mary Englebright card that I really like. And it says, “Don’t look back.” And you come to a crossroads and one says, “Your life,” the other says, “No longer an option.” I keep that out in front of me. Because I’m going on with my life. I’m not going to think about what I did 10, 15, 20 years ago. So the programs were very beneficial, because they all have action planning.

Laurie Ferguson 8:56

It feels like when you see success, the momentum just builds and builds. But you also rewarded yourself with something you love. A jacuzzi.

Orvie Prewitt

Yes. I love a good Jacuzzi.

Laurie Ferguson

Oh, yeah. Adding something healthy, that also makes you feel good, must have been a positive reinforcement.

Orvie Prewitt

Exactly. And I think that’s really key. Because if we enjoy doing something, if we’re trying to build a health behavior, we’re more apt to stay with it, than if we say, “Oh, I’m gonna go do this.” Well, that’s not positive self talk. Yeah, we can talk to ourselves either in a positive manner or a negative manner. And so I don’t want to be the negative one to say, “I think I’ll take a walk today.” I want to be enthused about it and say, “You know, I want to get out there and walk today because it’ll give me an opportunity that I can get out. Maybe I’ll listen to a podcast while I’m walking.” Various things like that. And it doesn’t have to be long. I don’t want people to think, “Well, I’m not at that level.” I get it. We all have to start somewhere to get to a point that we’re better, you know, and some of our programs we call Getting Back to Better. And I think that’s the goal. We all want to get back to better. And so if we can do certain things that give us pleasure, we’re more apt to continue it, and then have more of a quality of life we want.

Laurie Ferguson 10:25

Orvie, when you received your diagnosis, did you find there were things you couldn’t get back to doing?

Orvie Prewitt

Oh, yeah. I mean, there’s things I can’t do. I can’t ride a bicycle anymore, that’s not gonna happen. There’s just different things that, as far as physical activity, I might have done. I can’t really power walk anymore. But I can walk. I can walk certain distances. I learn when I need to stop. And that takes, you know, a little education on yourself of listening to your body and knowing when too much is too much. I do some things sitting down more than I used to. I used to be able to stand all day long. But sometimes I can’t do that, because of the limitations I have with arthritis. So I think I just have looked at it as life changes. And so sometimes it’s nice to enlist other people to help you if you need things. I can’t climb up on a ladder and change a light bulb anymore, or even a step stool. So I have to find ways that I can get someone else to do it for me. But it’s kind of like, okay, that’s kind of a rite of passage. I’m aging, and I’ve got arthritis, so be it.

Laurie Ferguson

And you’ve been fortunate to find a change of venue to help.

Orvie Prewitt 11:46

My daughter happens to live in California now. So I like to go out there and walk on the beach. We recently did sandcastle building, which in the Midwest, we don’t have a place to do that. So I’ve found ways to do other things that I might have done more physical things before. But I’ve adapted. So I might take a cooking class, or I might just adapt so that I can get out. But I might not walk two or three miles, I might just go a half a mile and sit a while or not even that much. Just find ways to do what I want to do, but modify it. If I need a bench, if I need to stop and rest. Say okay, that’s fine. I’m not 19 anymore.

Laurie Ferguson 12:37

Adaptation is the key, especially for things we love doing in our 30s that we struggle with as we age. Kathleen points out, it’s important for patients managing pain to discover new ways to find enjoyment.

Kathleen Cameron  12:52

I really love what Orvie has discovered, and that is paying attention to what works, capitalizing on it, and then continuing in that pattern. But also, understanding that it may change. And one good idea that many doctors, nurse practitioners, and others recommend is to create a diary of daily activities and include what works for pain management. And in this diary, you should write down what medications have been taken, both prescription and over the counter medications, how much have been taken, how they control your pain, and then also list the other types of things that you may have done to manage your pain during the day. Things like exercise that we’ve talked about. Maybe mindfulness meditation and some of the exercise programs that we’ve mentioned. Also include what may have aggravated the pain during the day. This is really important to share with your healthcare providers. And that’s going to help ensure that the treatment plan that is being developed, or tweaked over time, is right for you. The more information you can share with your healthcare providers, the better.

Laurie Ferguson  14:05

Orvie, your attitude is so inspiring. It feels like you stay very connected to your motivation, whether it’s pushing through the pain or accepting that it’s just part of life now.

Orvie Prewitt

I think it’s probably a little of all of that. But especially if I’m distracted, I don’t realize where it hurts. If I’m alone and walking somewhere and then I feel a hurt, I’m fine. I forgot that was there because I had been distracted in a conversation or doing something else. I think another thing is define maybe a circle of people that you can really connect with. And I’ve certainly done that. We kind of have a little coffee group. There’s four of us women that will try to get together once in a while and we all have plenty of aches and pains and chronic conditions between us. But when we meet, we don’t talk about that. We distract ourselves. And we’ve managed to do it during COVID. We were getting together about once a week, but we’d do it outside. And we measured our distance, you know, and so we’ve been very safe. But I think that connectivity helps with isolation for people, because we certainly have a lot of people socially isolated. And then what we did too, with the programs, is we were able to convert them to virtual programming. And we now offer toolkits for those programs for people who are not internet connected or computer savvy. All you need is a telephone, and we meet once a week as a leader meets with them. Those are rewarding things, I think that help people stay socially connected. That’s another aspect of quality of life because you’ve got someone else that you can talk to, and be there for you.

Laurie Ferguson

Orvie, I’m so grateful to have spent this time with you and to be inspired by your liveliness. You are indeed helping other people light candles. So thank you so much for your time and for your wisdom.

Orvie Prewitt

Well, thank you so much, I appreciate it.

Laurie Ferguson 16:13

When you’re trying to change and manage your pain, the important thing to remember is that you need to go one step at a time. That’s how Orvie managed to overcome her pain from arthritis. Because whether setting foot on the moon or climbing a mountain, it requires small steps. To learn more about the programs that Orvie mentioned, you can check out the resources we’ve included on the Thriving While Aching podcast page. We hope you found this episode and our series inspiring. We’d love to know how you are thriving while aching. Send us an email, a short video, or audio clip. Tell us your secret to aging gracefully, so we can share it with others in our community. Send it to thriving@ghlf.org Thanks for joining us for Thriving While Aching, a podcast that inspires and teaches you how to live a fuller life while safely managing pain. If you liked this episode, give us a five star rating and write a positive review on Apple Podcasts. It’ll help more people like you find us. I’m Dr. Laurie Ferguson, take care.

Narrator  17:29

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network. This podcast is made possible with support from Johnson and Johnson Consumer Health, sponsor of the Global Healthy Living Foundation.