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The changeable weather is not just affecting our mood and how we dress – doctors have warned it is impacting our immune systems, too. After the warmest October temperatures in five years were recorded at the start of the month, temperatures have since plummeted, with the first frosts of the autumn recorded in several parts of the country this week. And now Storm Babet is set to bring heavy rainfall and wind to many parts of the country over the next few days. Old wives’ tales tell us that cold, damp weather means we’re more likely to become ill – but there is some truth in the warnings, says Dr Babak Ashrafi, GP and clinical lead for service expansion at Superdrug Online Doctor. Recent US research found an increased risk of illness when temperatures drop, because cold lowers immunity in the nose and makes us more susceptible to viruses. A drop in nasal tissue temperature of just 5°C has been found to reduce immune response by almost half. “Rapid shifts from warm to cold weather can stress the body and shock the immune system, making you more vulnerable to colds and infections,” warns Dr Ashrafi. “With Storm Babet on its way, it’s important to prepare your body for this sudden cold spell, to keep your immune system on top form.” To make sure your immune system is as healthy as possible, he recommends: 1. Make sure you’re getting enough vitamin D Dr Ashrafi points out that the changing weather has coincided with seasonal outbreaks of viruses, such as flu. “These infections can put additional strain on the immune system,” he says. “During colder months, decreased sunlight exposure can cut your main source of vitamin D, which is essential for a healthy immune system.” Dr Ashrafi says adding more vitamin D-rich foods into your diet, such as fatty fish like salmon and mackerel, mushrooms, egg yolks and certain fortified orange juices, is a great way to help strengthen your immune system. “It can help protect your immune system by providing an all-important vitamin boost,” he says. “And remember, vitamin D supplements are also a good idea during winter.” The NHS recommends everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. 2. Dress for the weather Prolonged exposure to cold can increase the risk of illnesses such as the common cold or flu, warns Dr Ashrafi, who explains the body’s core temperature needs to remain within a narrow range for optimal function. “When you’re exposed to cold temperatures, your body works harder to maintain this temperature, diverting energy and resources away from other essential functions, including immune responses,” he says. “It’s always best to check the weather and layer clothing to help insulate your body, making it easier to maintain core temperature without excessive effort.” 3. Maintain a healthy diet Consuming a well-balanced diet rich in fruits, vegetables, lean protein and whole grains will provide essential nutrients to support immune function, says Dr Ashrafi. “Probiotics from yoghurt or kefir are also great for helping to maintain a healthy gut microbiome, which plays a significant role in immune health,” he advises. 4. Stay hydrated It’s important to drink plenty of water or sugar-free soft drinks, even in the autumn and winter, as good hydration also plays a role in keeping the immune system healthy, says Dr Ashrafi. “Ensure you’re staying hydrated despite the cold, to keep mucous membranes moist, helping to defend against infections.” 5. Get some rest Dr Ashrafi explains that sleep is crucial for the production of antibodies, which in turn recognise and neutralise pathogens such as viruses and bacteria. “To boost and support your immune system, it’s essential to prioritise and maintain healthy sleep habits. Aim for seven to nine hours of quality sleep each night by establishing a regular sleep schedule in a comfortable environment. “These practices will help ensure your immune system functions optimally and can effectively protect your body from infections.” 6. Get your flu vaccination Flu vaccinations target the specific strains of the influenza virus that are expected to be prevalent during the flu season. Dr Ashrafi says: “If you’re considered vulnerable and are particularly concerned about the sudden cold, getting an annual flu shot can protect you from seasonal influenza. “Avoiding flu can be difficult, especially as it can be passed on through sneezing, coughing and even hand contact, so it’s important you wash your hands regularly. Getting vaccinated annually ensures your immune system is well-prepared to defend against the most likely influenza variants.” Read More How to protect your plants as the first frosts arrive How to prep your home for when the clocks go back This is shoe designer Jimmy Choo’s proudest achievement 4 black women on their experiences with breast cancer See Madonna’s extravagant tour outfits – including an updated cone bra Halloween pumpkins – how to grow your own

Anthony Joshua insists he is not going to “waste his time” waiting to fight Tyson Fury or Deontay Wilder as he prepares for a Dillian Whyte rematch next month. After discussions over taking on Fury broke down, former world champion Joshua had been linked with a fight against Wilder in Saudi Arabia. Joshua, though, will now face off against Whyte again, having defeated his rival in a British and Commonwealth title clash in December 2015 to avenge a defeat from their time as amateurs. The 33-year-old is continuing to build up his record again, having beaten Jermaine Franklin on points in April after suffering back-to-back defeats by Oleksandr Usyk – the unified champion who is set to face Britain’s Daniel Dubois in Poland next month. “I’m definitely up for fighting,” Joshua told a press conference to preview the sold-out fight with Whyte at the O2 Arena. “There are a lot of names in the division but at the same time look at what this creates, I’m a fighter but I understand the business as well. “Wilder and them lot have been doing my head in for years, you’ve seen now the shenanigans in the heavyweight division – even with Fury, saying he was training for Usyk, you can see all the lies going on so I don’t waste my time with time wasters. “I just want to fight, get on with it. I’m going to be 34 this year, let’s crack on while I’m here, I’m not going to waste my time waiting for people and chasing for people. “Even from the amateurs you could see the trajectory I was on; ready to get down, ready to put my neck on the line and fight whoever and it is still like that.” If Joshua comes through his rematch with Whyte, which will be shown live by broadcaster DAZN, he is then expected to go on to meet Wilder in another lucrative heavyweight showdown. “This is a massive night for my career,” added Joshua. “Dillian is a credible and solid opponent, I have an underlying respect for every man I get in the ring with. I could fight now, it is in my heart. I just want to fight.” For Whyte, 35, it is a chance to level up with Joshua in the professional ring after beating the Olympic gold medalist in the amateurs. He suggested such victories could be all that are left for him as he enters the twilight of his career, having already avenged a shock knockout defeat to Alexander Povetkin in 2020. “I have had three losses, avenged one, if I get the other two ([oshua and Fury], I don’t care about boxing after that,” he said. “We have both had three losses but we both have a lot of hunger so I can’t wait to get in there – I am hoping for the best version of him, I don’t worry about what people say. I am coming to fight and have nothing to lose.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Caster Semenya found to be victim of discrimination in testosterone case by ECHR Mitch Marsh made a strong case to keep his Ashes place – Andrew McDonald Everton in talks to sign free agent Ashley Young

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