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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His shoes have been worn by everyone from Diana, Princess of Wales, to Beyoncé, but legendary designer Jimmy Choo said his greatest achievement is setting up his own fashion school. Professor Choo – as he’s known to his students – set up the JCA London Fashion Academy in September 2021, calling it his “dream”. “I feel very proud – I know my dream has come true,” he told the PA news agency ahead of the masters students presenting their final collections. “My father said to me: whatever you learn, put it back to the industry. So we are lucky we have the JCA – I can put all my spirit and my knowledge, [and] give back to the students.” Before becoming a professor, Choo, 74, made his name with glamorous high-fashion footwear. After moving from his native Malaysia to study in the UK, he set up his eponymous brand in 1996 – designing heels for Diana, as well as being worn on red carpets all over the world and getting a nod in an episode of Sex And The City (when Sarah Jessica Parker’s fashion-obsessed character Carrie Bradshaw famously laments: “I lost my Choo!”) He’s delighted with the JCA Academy, but in a nod to his glittering career, Choo added: “I’ve had a lot of proud moments, from personally designing shoes for Princess Diana and other incredible VIPs [to] seeing emerging designers that I’ve mentored succeeding in their careers.” And while he’s an industry veteran, Choo said he’s still constantly learning. “The best piece of advice I received was to learn as much as possible,” he said, which is particularly important in the fashion industry where “everything changes”. He said: “The material, design, machinery, fabric – everything changes. So you have to adapt. Whatever you do, you must learn something.” Sustainability is one of the biggest areas of change in the fashion industry. “Now people [are] talking about sustainability – how to help the environment and that kind of thing,” Choo explained. “Everyone has to think about the future of the earth – if you spend so much and waste so many things, nature will be in trouble and so will we.” He looks to his students for inspiration, who “never fail to amaze me”. “Sophie Park was one of our footwear designers who made shoes out of plant-based materials such as cacti, pineapple and leaves. Olivia Black and Polly McKevitt both have collections made out of deadstock and materials that would have otherwise been discarded.” Choo enjoys working with young people because “they will listen to you”, and added: “They’re also very down to earth, willing to learn – that’s very important.” In turn, Choo emphasises to his students the importance of asking questions. “You have to ask why,” he said, giving the example of making a suit that doesn’t fit right and questioning why you can’t button the jacket up. “Because you’ve cut the pattern wrong, so your button cannot close. [With] only one inch, you made the whole thing difficult. The key to success, according to Choo, is collaboration – something which isn’t necessarily the norm in the highly competitive fashion industry. At the JCA, he said he never wants anyone to think they’re “better than you, [or] you’re better than me”, he said. “If you’re better than anyone we should share their ideas and the whole thing benefits. We cannot be selfish.” It’s something he suggests is missing from the wider fashion industry. “Of course it’s important to own your ideas, but creativity flourishes when you can bounce ideas off other people. I think it’s important to have a network of people that you can speak openly with in the interest of improving and sparking creativity.” Among all the good advice propelling Choo’s career to the stratosphere, what was the worst he ever got? “Maybe it’s when someone told me I should retire.” Read More The grown-up guide to getting ‘balletcore’ right From tradwife dresses to racist polo shirts: What happens when your clothes become political weapons? Birkenstock or bust: How a deeply uncool shoe became a modern must-have This is shoe designer Jimmy Choo’s proudest achievement See Madonna’s extravagant tour outfits – including an updated cone bra Birkenstock or bust: How a deeply uncool shoe became a modern must-have

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