Dr Stephanie H Lipnicki, DACM, LAc

So much is going around right now, and it can be overwhelming to try and figure out exactly what to do in order to maintain your health as best as you can, especially during the winter months.

Let’s just jump into the meat and potatoes and start with the supplements:

Multivitamin - If nothing else, take a good multivitamin (with iron if menstruating). This will help fill gaps for days when you aren't eating your best or during times when external things (flus,norvovirus, covid, etc) are at their peak. I think people underestimate the power of an amazing multi-vitamin. My favorite brand is Innate Response. Second favorite Mega Foods.
. Vitamin D - during the Winter months, many people are not exposed to enough sunlight to make their own Vitamin D. Low Vitamin D impacts the immune system, energy levels, and more. Depending on your Vit D Levels (and this is bloodwork I suggest you get done yearly). You could take anywhere from 1000 IU 3x a week to 5000 IU 1x a week (higher if you are below the norm of safe levels). Consult your healthcare practitioner for your specific needs. I like Nordic Naturals Vitamin D supplements.
Elderberry - has been used for a long time to help prevent and hasten respiratory illnesses. In systemic reviews “Elderberry may be a safe option for treating viral respiratory illness, and there is no evidence that it overstimulates the immune system.” I like Sambucol Gummies or Liquid because they contain both Vitamin C and Zinc - both of which are a powerful combo at helping to combat (and prevent as much as possible) respiratory illness
Vitamin C - if you aren’t getting your Vitamin C through dietary means, supplementing is key. Vitamin C has antioxidant properties and helps strengthen the immune system. Too much vitamin C can negatively impact the intestines, for this reason, I like to use and recommend Emergen - C. Some of their products also have electrolytes which I consider a bonus in helping if you do happen to come down with something.
Loquat Syrup - this is a handy little tool to help soothe a sore throat - which can happen at the onset of starting to feel unwell. And I will share that with my daughter being a performer and needing to protect her voice - we go through BOTTLES of this. . .like a LOT of bottles. It contains Loquat Leaf , Zhejiang Fritillary Bulb, Black Cherry Bark, and Slippery Elm Bark among the main ingredients and just coats the throat really well. Excellent to have on hand. We use Planetary Herbals. Ok my kid uses it more than me but it is one of her essentials.
Zinc - as a micronutrient, for me this is more of a side concern. If you do the elderberry, that will suffice. Keep it on hand if you feel more run down. It is not something I take regularly but I have it on hand. Life Extensions has an Immunity Pack that I love for patients that has Vitamin C, D, Zinc and Probiotic (see 7 for probiotic info).
Probiotic - if someone has anything that impacts digestion, ends up requiring an antibiotic - taking a probiotic after illness is essential (unless you have SIBO - which if you know you know and you know not to take probiotics). I like Innate Response 50-14 or the Life Extensions Immunity Pack.

Herbal Formulas:

Depending on patients there are formulas that I recommend dependent on patient patterns and what “type” of cold someone has (which is another topic entirely). For this I recommend a one on one with me or another Licensed Acupuncturist/ Herbalist (I even do herbal consults virtually and many other practitioners do as well). I never recommend formulas as a general blanket recommendation because the way Herbal Medicine works is so much more specific to the patient in front of me.

In terms of foods:

Think eating seasonally - root veggies

Eat more warming foods.
Have a lot more soup
Make your soups with Bone Broth.
Make sure to drink teas
Avoid cold and icy drinks
Add spices that are warming to your foods (cinnamon, cloves, ginger, pepper)
AVOID sugar as much as possible. I am just going to go ahead here and quote myself from my blog about how to survive the holidays and save myself from reinventing the wheel:
- “Sugar has a HUGELY negative impact on white blood cells - the part of our blood that helps to fight infections. I had a teacher once use this analogy and I love how accurately it represents what happens. When we over consume sugar, white blood cells become like rafts on the lazy river. They lounge around and take a vacation from their job - fighting infections. Have you ever considered why the flu ends up peaking after the holidays? White blood cells stunned into complete uselessness from sugar”

Making sure to have a balanced diet (especially enough protein if you are very active)

Consider running an air purifier in your home, at work, or wherever you are (I sent my daughter to school with the same air purifier I use at my office to run in her dorm). (include link)

Need I remind everyone to wash their hands, wipe down door handles, wipe down your keyboard, anything that might be a common germ catcher.

Of course you know what my last thing to remind you will be - GET REGULAR ACUPUNCTURE. In my years of experience, patients who receive regular Acupuncture have stronger immune systems, they fight off infections way better, and if they get sick they recover so much faster. Just a few little pins can work magic.

Either way, I hope this guide to what to have on hand and how to stay healthy helps. If you have any questions, please always reach out and let me know! There might be others with the same health questions as you.

Be well! See you on the treatment table. ~Dr Stephanie

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