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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

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Football Association chief executive Mark Bullingham would not rule out the possibility that Lionesses boss Sarina Wiegman could one day lead the England men’s team. The 53-year-old’s stock as a serial winner has risen steadily since securing the European Championship trophy with her native Netherlands in 2017, then doing the same with England last summer. She has now guided England to a first-ever World Cup final, in the process becoming the only manager to do so with two different nations in the women’s showpiece after steering her home country to the same stage four years ago. Asked if Wiegman could be seen as a potential successor to Gareth Southgate, Bullingham said: “I think it’s a bit disrespectful of the Lionesses to project it as a step up. People always say it is, ‘the best man for the job’ or, ‘the best Englishman’. “Why does it have to be a man? I think our answer is always it’s the best person for the job. We think Sarina is doing a great job and hope she continues doing it for a long time.” Pressed as to whether England was ready to have a woman in the top men’s seat, he added: “I think football is behind other sports in terms of lack of female coaches at the top level, and that has to change. “Do I think Sarina could do any job in football? Yes, I do. I’m really happy with the job she’s doing and I hope she stays doing that job for a long time. If at some point in the future she decides she wants to move into the men’s game, that would be a really interesting discussion but that’s for her, right? If and when we get a vacancy in either of our senior men’s or women’s manager positions, we would go for the best person for the job FA chief executive Mark Bullingham “I don’t think we should view it as a step up. If she decides at some point in the future to go in a different direction, I think she’s perfectly capable. “If and when we get a vacancy in either of our senior men’s or women’s manager positions, we would go for the best person for the job, which would be the best person capable of winning matches.” Wiegman’s current contract runs out in the summer of 2025, which would see her through England’s European title defence, with next summer’s Paris 2024 Olympics a possibility – though not a guarantee – should the new Nations League result in a qualification for Team GB. The rampant rumour mill has Wiegman shortlisted as a potential candidate to replace United States boss Vlatko Andonovski, who on Thursday US Soccer announced had stepped down from his position after the double-defending champions were knocked out by Sweden for a worst-ever last-16 finish. Wiegman has a strong affinity for the United States, where she played for the University of North Carolina Tar Heels and was awed by the infrastructure that already existed around women’s football in late-1980s America. But asked if the FA would reject an approach should the United States come courting the three-time FIFA Best award winner, Bullingham instantly replied: “One hundred per cent. It is not about money. We are very, very happy with her and we feel she is happy. “We’ve seen lots of rumours and, look, she is a special talent. We know that. From our side, she’s obviously contracted through until 2025. We think she’s doing a great job. We’re obviously huge supporters of her and I think hopefully she feels the same way.” Bullingham said the FA would wait until after Wiegman takes a well-deserved post-tournament holiday before striking up any conversations about extending her stay at St George’s Park. While Bullingham believes Wiegman could have any job in football, he admitted it could still be some time before an England women’s manager would be compensated equally to his or her men’s counterpart. He added: “I think over time, I think there’s where you’ve got to get to. If you look at the disparity in the market and the income coming in, that’s why you’ve got a difference. “I would say that Sarina is, within the market she operates, well-paid. And if you look at the comparison in the men’s game, it’s a different market. I really want those markets to merge, over time, and I think that’s where you’ve got to go, but we’re not there yet.”