Weekly Rx: Wintering Well

Peek Perspectives Wintering Edition #1

Hello, January! We are well into 2024, and yet we’ve only just begun. Have you hit the ground running with ambitious goals and resolutions for the “new you”? Or have you allowed yourself a slow start, taking your time to settle into the new year after a busy holiday season? I am the latter of the two; I love a clean start, but I also love letting January be January… a time to reflect and rest after the busy holiday season, and a time to gradually settle into new routines that will support my intentions for this year.

Neither approach is wrong, by the way. Do what works best for your family and your own life rhythms. Ride that wave of motivation, and if you’re ready to hit the ground running, I’m over here cheering you on! But also, there is absolutely no shame in allowing a slower January to unfold as you settle into the winter. And if you’re somewhere in the middle, feeling the pull of hustling into the new year, but somehow feeling like it doesn’t settle well with you… well, I’d invite you to come along on my wintering journey as I share a weekly “Rx for Wintering Well.” I’ll be dispensing tips and thoughts on optimizing both your physical and mental health during these winter months… and even challenge you to find unexpected joy along the way!

In today’s edition of Rx for Wintering Well, I want to dispense 3 things:

-       Rx for winter reflection

-       Rx for winter wellness

-       Rx for family-friendly winter fun

Rx for Winter Reflection:

 “Wintering” is a concept I’ve been reading about and leaning into for the past few years. It is an approach to the colder, darker months that beckons us to “hibernate”… to rest more, fuel our bodies with warm nutritious foods, and savor all things that bring coziness and warmth. It means paring down to the simplest routines, rhythms, and spaces to allow room for reflection, growth, and unexpected joy despite the harsh weather and circumstances that may surround us. Wintering does not mean laziness. It means being intentional with the rhythm of the season, taking time to slow down, and allowing ourselves to rest as we await Spring and all the new energy it brings.

If winter feels like a struggle for you, either mentally or physically, how can you find small, simple, and consistent ways to actually enjoy– rather than resist - this season?

Rx for Winter Wellness:

As your friendly pharmacist, I’m here to remind you that much of the illness that circulates during the colder months in the U.S. – especially in children - are due to viruses. Well known viruses such as COVID, influenza, and RSV are common culprits during this season. But there are many other viruses you’ve likely never heard of that circulate during cold weather as well that can wreak havoc on your respiratory system. Antibiotics, which treat bacteria, will not be effective for anything viral… so, when your doctor (hopefully) does not prescribe antibiotics for an illness that is likely viral…trust them!

But, what can you do to support your health? Each week I’ll be focusing on ways to use simple approaches to maximize your winter wellness. Today, I have 2 tips for simple (and inexpensive) ways to weather winter illnesses in this season using over the counter products:

1.     Saline nasal spray/drops: If there’s one over the counter item I would suggest to stock in your medicine cabinet this winter, regardless of age, it’s this. From infants to elderly people, this is a safe and effective (not to mention inexpensive) approach for irrigating your nasal passages to relieve symptoms of nasal congestion, seasonal allergies, and to flush out mucus from upper respiratory viruses. Simple salt water is a great approach to relieve dryness and congestion that result from winter viruses or from the dry heat of being indoors for much of the day. Try a saline nasal spray before you use a medicated nasal spray, and you may be surprised how effective it really is. (Note: Use a separate nasal saline spray bottle for each household member… sharing is definitely not caring in this case…!)

2.     Cool mist humidifier: Again, this is another household staple that I recommend for any age. Adding moisture into dry, heated air can drastically improve nighttime sleep and overall congestion related to respiratory illnesses. (Note: Be sure to use purified, distilled water instead of tap water and clean as directed regularly.)

Rx for Fun

We are a bit of a competitive family over here. My husband, a college football athlete, was my intramural flag football coach during Pharmacy School. It’s actually how we first met, and we bonded over becoming the league Champions, beating the very competitive (and boastfully talented) Med School Girls. It was a serious rivalry, and when it comes to games, yours truly likes to win just a little bit. Not surprisingly, our 3 daughters also have a competitive spirit, though mostly in a friendly way.

Enter, board games.

We love nothing more than to spend a winter evening sitting on the floor around our coffee table, fire blazing in the fireplace, and play a good old fashioned board game. Consider making this a weekly fun night in your household, too. Put away the screens, get a fire going, pour a warm drink, and settle in for a friendly round of competition.

Here are a few of our current favorites:

1.     Ticket to Ride: As a family that loves traveling, this is our all-time favorite: a race to build your train across the country! The board game is recommended for ages 8+, but even our 5 year old loves the thrill of teaming up on mom or dad’s team. It has also helped our girls learn their geography, as the game centers around iconic American cities! There’s also a European version.

2.     UNO: A classic card game, perfect for a few quick rounds before bedtime with minimal setup and cleanup.

3.     Junior Detective: A classic whodunit game. It’s like a kid version of Clue, one of my old school favorite board games. This one takes a round or 2 to get the hang of, but our kids love getting to use the special decoder, the magnifying glass, and all the fun detective accessories that go along with the game.

Alright, winter warriors, that’s all for this edition of Rx for Wintering Well. I hope you have a wonderful week ahead! Make time to reflect. Use simple tools to support your wellness. And don’t forget the simple pleasures of staying cozy at home with a warm drink and a classic board game.

See you next Wednesday with another edition of Rx for Wintering Well!

Cheers,

Dr. Peek

P.S. If you are still recovering from a brutal year behind and find yourself in a tailspin heading into 2024, my story last week is for you. If you missed it, find some hope and encouragement here.