Staying Well Over Winter
Nov 20 • 2017

For people trying to conceive, whether naturally or with assisted conception, we know that viruses like flu can set you back, both emotionally and physically. Our in-clinic Dietician Komal Kumar, shares tips for staying well over winter.  

General Tips

  • Fighting Flu: Influenza virus cannot be treated by antibiotics, but can be prevented by a vaccination. Make sure you get your vaccine this year to prevent this life-threatening illness.  More information can be found by visiting
  • Quit Smoking: Smoking or breathing in other people’s smoke can lead to making flu symptoms worse. Get in touch with your general practitioner if you are finding it difficult to quit. 
  • Stay Active: A good amount of exercise and rest will ensure you are in good shape to face the winter!

Nutrition Tips for winter:

Not only does a healthy and nutritious diet help your fertility, it also boosts your immunity which might prevent the common cold or help a faster recovery once you are down with it.

  • Getting your 5 a day: A balanced diet with 5 servings of fruits and vegetables can help prevent a host of diseases, it can help improve your immunity and assist with recovery from the flu much faster if you have got it. Click to check out the healthy eating guidelines set by the British Dietetic Association.Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.
  • Stock up: Shopping groceries can be a task when it gets cold and icy. Make sure your cupboards are stocked up with staples such as tinned tomatoes, tinned fish, herbs and spices, onions, and whole wheat pasta. Freeze some peas, beans, broccoli and breads so that you can cook up simple meals without shopping.  Online shopping is a great way to stock your groceries when you don’t feel like getting out.
  • Avoid Christmas weight gain: It can be tempting to opt for comfort foods when it’s cold, but beware of the unwanted kilos and a baggage of New Year resolutions that come along with it. When it comes to taking care of nutrition, you need to be proactive!  Try to make healthy swaps, such as a bowl of home-made soup or stewed fruit, to fill the gap.
  • Fluids: Drink 8-12 glasses of fluids per day unless you have a pre-existing condition that prevents you from doing so. This can include water, juices, soups, tea, coffee and other fluids. However, avoid excessive caffeine or sugar laden drinks.
  • Plan your meals: Planning your family’s meals well in advance means you don’t have to compromise on your health due to the changing weather.
  • Warmth: Try to have at least one hot meal a day to help you keep warm.

Komal Kumar, MSc, RD

Senior Dietitian

Lister Hospital

(Dietitians are the only nutrition professionals to be statutorily regulated, and governed by an ethical code, to ensure that they always work to the highest standard. Dietitians work in the NHS, private practice, industry, education, research, sport, media, public relations, publishing, non-government organisations and government. Their advice influences food and health policy across the spectrum from government, local communities and individuals.)