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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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England could join Scotland in punching their ticket to next year’s Euros should they beat Italy at Wembley on Monday. Gareth Southgate’s side are three points clear at the top of Group C with just three games remaining and know that a win would secure their place in Germany next year. They return to face Italy at Wembley for the first time since their heartbreaking penalty shootout defeat in the Euro 2020 final, but they will have exorcised some of their demons from that loss with their impressive 2-1 away win against Italy in Naples earlier in the qualifying campaign. Italy beat Malta 4-0 on Saturday to move above Ukraine and into second in the group in Luciano Spalleti’s third game in charge of the national side. Here’s everything you need to know ahead of Tuesday’s fixture. You can get all the latest odds and tips here. When is England vs Italy? England vs Italy is due to kick off at 7:45pm BST on Tuesday 17 October at Wembley Stadium. How can I watch it? All of England’s fixtures outside of international tournaments are for now screened free to air on Channel 4, and can be streamed on the Channel 4 website and app. The build-up for the match begins at 7pm. If you’re travelling abroad and want to watch major sporting events then you might need a VPN to unblock your streaming app. Our VPN roundup is here to help: get great deals on the best VPNs in the market. Viewers using a VPN need to make sure that they comply with any local regulations where they are and also with the terms of their service provider. Team news Having made a second-string side for their friendly against Australia on Friday, Southgate will likely return to a full-strength side for this must-win clash. Bukayo Saka remains an absentee after his hamstring injury for Arsenal, while Kieran Trippier could deputise at left-back in the absence of both Ben Chilwell and Luke Shaw who are out with long-term injuries. Premier League duo Sandro Tonalia and Nicolo Zaniolo remain unavailable for their national side having withdrawn from the squad after their pair were questioned in relation to a gambling investigation by Italian authorities. Elsewhere, Spalleti will have to deal with a number of injuries in the forward line with Federico Chiesa and Ivan Provedel both withdrawing from the squad due to respective fitness issues. In their absence, Sassuolo forward Domenico Berardi looks set to retain his place in the forward line having scored his first goal for Italy in two years against Malta last weekend. Predicted line-ups England XI: Pickford; Walker, Stones, Maguire, Trippier; Phillips, Rice, Bellingham; Foden, Kane, Grealish Italy XI: Donnarumma; Di Lorenzo, Mancini, Bastoni, Dimarco; Frattesi, Locatelli, Barella; Berardi, Raspadori, Kean. Odds England win 8/13 Draw 11/4 Italy win 17/4 Latest odds here. Prediction A full-strength England side to edge out Italy and secure their place in the Euro 2024. England 1-0 Italy. Read More Jordan Henderson: ‘If people want to boo me for playing in Saudi Arabia, that’s fine’ Jordan Henderson set to face Italy despite England boos Ollie Watkins and Lewis Dunk emerge with credit on England’s audition night against Australia Sweden fans given overnight police protection after Brussels shooting Ireland beat Gibraltar to spare Stephen Kenny further questions over immediate future How Scotland qualified for Euro 2024 – and why Germany will be different

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