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🥶55 & UpSides #0011: Can’t sleep? | Fixing SAD | Non-slip habits

🥶55 & UpSides #0011: Can’t sleep? | Fixing SAD | Non-slip habits

Ronnie Mac James
November 27th, 2024

First time reading? Get your free subscription here. This newsletter’s goal is the extinction of information overload for folks like me who are aged 55 & up. Easily unsubscribe below if you got here by some freak interwebs mishap.

Morning 55&UpSiders,

Here’s what I’m covering for you today real quick…

Quick visual breakdown for how to catch up on your sleep
Curated topics affecting us & Good News stories
Feature Story: (SAD) Seasonal Affective Disorder
Today’s Poll
Face The Facts (& do something about ’em)
Hidden alternative solutions for our 55+ crowd
🍩Reply to this email with “donut” for a chance to win a Dunkin Donuts gift code!

Upsides Of Yoga Nidra

The older I get, the worse I feel after a bad night’s sleep. And I have a hard time napping to catch up. Luckily, there’s a non-nap fix below.

Yoga Nidra even showed positive signs for PTSD relief - see story.

Curated Countdown

🕙 Turkey Turmoil? Fix Common Turkey Cooking Problems

🕘  Want To Understand Other People Better? Use Prototype Theory (Video)

🕗  New Study Suggests Device Detects Dementia

🕖  Know All 5 Types Of Power Of Attorney?

🕕  Holiday Watch Party (Free On Youtube Right Now)

🕔  Proof’s In This Visual — Gratitude’s Good For Ya

🕓  12 Things People Get Dead-Wrong In Their Wills

🕒  Politicians Even Messed Up Dating (Video)

🕑  Podcaster Of 2,800 Side-Hustle Episodes Gives Retirees Advice

🕐  Paper Checks Not Extinct & Big Target For Crooks (Audio)

Feature Story

(SAD) Seasonal Affective Disorder

The winter blues are not a myth like bigfoot. The good news is we can do something about it if we see what gets people down during winter changes.

The problem is...

Seasonal Affective Disorder affects many people during winter months
Symptoms include depression, low energy, oversleeping, & loss of interest in activities
Reduced sunlight exposure disrupts circadian rhythms & serotonin levels
Older adults may be more susceptible due to decreased mobility & social isolation

7 organizations that can help you

How you can get involved to help

Volunteer at local senior centers or community organizations
Participate in support groups for older adults with SAD
Organize social activities to fight isolation in winter months

Roadblocks

Fixed incomes make it hard to afford treatments or light therapy devices
Stigma around mental health issues may prevent seeking help

Upsides & ways to beat roadblocks

Many coping strategies are low-cost or free (exercise, maintain warm-weather routines)
Increased awareness of SAD has led to more resources & support options
Technology offers new ways to connect with others & get mental health services
Treating SAD can improve overall health & quality of life

5 takeaways

Recognize SAD symptoms early & seek help quick
Use light therapy & plan outdoor activities into daily routines
Maintain social connections & engage in fun activities
Consider therapy or medication if symptoms persist
SAD is treatable & recovery possible with solid support

Before I retired, my business was slow in the winter. So, I’d get a little gloomy before I knew it, then it would hit me… “Hey, I gotta get out of the house & get some sunlight!” Even if it was a short walk around the block or a drive to the store to pick up just one thing.

Another tip. Wear way more clothes than you think you need on cold days. Layers really work & keep you from being stuck inside on sunny, but teeth-chattering days.

Poll: At what age do you think you were in your prime?

Face The Facts (then punch ’em in the nose)

Know the facts so you can overcome or take advantage of them.

5)  Proportion of people 65 or older who held driver’s licenses rose from 78% in 2001 to 89% in 2021.

4)  Adequate calcium & vitamin D intake throughout life is critical for optimal peak bone mass & reducing bone loss later in life.

3)  The increased fatal crash risk among older drivers is mainly due to their increased susceptibility to injury, rather than increased tendency to crash vehicles.

2)  Survey showed top three toys adults loved as a kid: Mr. Potato Head, Trolls, & Play-Doh.

1)  Among Social Security beneficiaries 65 & up, 37% of men & 42% of women get 50% or more of their income from Social Security.

👊Let’s punch childhood vitamin D deficiency in the nose.

Ways to get the right amounts of vitamin D:

Check vitamin D levels with your doctor
Fatty fish (salmon, mackerel, sardines)
Egg yolks
Mushrooms
Supplements (consult doctor)

Solutions You May’ve Never Heard Of

Nothing’s easy about good habits. Even when you build them, they’re slippery as a catfish. Here’s how to build & hang onto good habits with a few odd tactics.

Gamify

Set up reward systems
Rewards can be points, levels, & prizes for good behaviors
Belt systems in martial arts keep people going for decades to reach a black belt

Visualization

Sit & think about long-term consequences of bad habits
Contrast that with the benefits of good habits
Hall-of-Fame athletes use visualization

Kaizen

Japanese principle that focuses on tiny daily adjustments to slowly build up good habits
A furniture company used Kaizen & got a 1,000% increase in quality & a 500% increase in productivity

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The upside’s always worth looking for,
Ronnie Mac James

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