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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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Luton boss Rob Edwards admitted his side deserved to be on the end of an upset as they crashed out of the Carabao Cup with a 1-0 defeat at Exeter. Demetri Mitchell scored the only goal of the game in the 83rd minute, poking in from close range from Yanic Wildschut’s cross, before he was sent off two minutes from time after collecting a second yellow card. Toothless Luton, who made 10 changes from their Premier League draw with Wolves, rarely troubled League One Exeter, who reached round four for the first time since 1989 and claimed their first top-flight scalp since beating Leicester in the FA Cup back in 1981. Edwards said: “It was a disappointing night for us clearly. Congratulations to Exeter, I have got to say that. With all of the possession we had tonight, we didn’t look like we were going to score. “We need to be better, more aggressive, more clinical and have more desire to create chances and, when we do, be more ruthless. “We can’t keep saying the same things at the moment. We have been sucker-punched out of a mistake on our part and we have not had the quality or desire to get the ball over the line and ultimately we got punished and don’t deserve to go through. “I do want more. There wasn’t a lack of commitment or effort, I would never label that at our group, but I want to see more quality in that final third. “As the game started opening up, we started to cause more problems for them, but they defended the box very well with high numbers and that is difficult to break down. “We wanted to go deep into the competition, but we needed to make the changes we made.” Exeter manager Gary Caldwell hailed a magnificent “team effort” from his side. “I am really proud of the players, they were absolutely incredible tonight,” Caldwell said. “We had to come up with a game plan and we had one day to work on it and they performed it to the letter. “In the beginning, I thought we understood it, but we weren’t quite aggressive enough and, as the game wore on, we got better, they got more frustrated and it was an amazing win. “Full credit to the players for the effort, the desire to not concede, to fight for the team, to fight for each other – it was unbelievable. “I said we were hoping for a special night under the lights at St James Park and I think we got it. “Everyone was amazing tonight, the finishers that came on as well. It was a real team effort tonight and everyone deserves credit. “This stadium is special and we want anyone to come here and we believe that, on our day, when we get it right, then we can be a real match for anyone. “That’s the spirit and belief I want to get into these players and tonight will give them confidence.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Manchester City hit by travel headache ahead of hectic fortnight Casemiro stars as Manchester United ease past Crystal Palace Ipswich come from two goals down to knock Wolves out of Carabao Cup

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