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Whether you get a gel manicure every three weeks like clockwork or seem to always find yourself painting your nails in your bathroom 15 minutes before you’re supposed to be somewhere, chances are you’ve been quietly shamed by someone in your life (who admittedly has really great nails) with this common refrain: You have to let your nails breathe. They are lying to you — probably not on purpose, but the “nails need to breathe” myth is one of our favorites to debunk.

There’s something enchanting about the mellow-misted colours of Borough Market in autumn that I find utterly absorbing and truly magical. Hypnotic shades of rusted ochre reds, dark butterscotch browns, plum purples, mustard yellows, forest greens and golden copper oranges. It’s a palette of comforting abundance, which ushers forth the only season of the year whose flavours exhilarate the tastebuds just as much as they soothe the soul. Russet red Discovery apples are one of the first fruits to arrive. Their sweet-acidic bite and floral strawberry notes pair fantastically with cheeses like Cumin Gouda or Bath Soft Cheese, drizzled with a kiss of truffle honey if feeling fancy. Tart ombré-green Bramley apples call for slow baking into cinnamon-sugar scented pies, old fashioned crumbles or streusel-topped crisps – the latter being particularly delicious with the addition of toasted coconut, rum-soaked sultanas, and a pinch of warming green cardamon. But the cornucopia of autumn’s apples also takes wonderfully to savoury treatment in the kitchen. A recipe I discovered recently from a north Italian neighbour is Tuscan sausage baked apples. The apples are sliced across the top to create a lid, hollowed out, then stuffed with a piquant filling of spiced Italian sausage meat, garlic, crushed fennel seeds, finely chopped shallots, toasted breadcrumbs, pecorino, wine vinegar and a splash of vermouth. Bake at 180C for 30-40 minutes until the apples are burnished outside and the filling cooked through – it makes for the most sumptuous autumnal supper with big hunks of focaccia to mop up the juices. Braeburn and Egremont Russets are great varieties for this, their hard-fleshed nuttiness adding an extra dimension of flavour to the dish. One of the most thrilling markers of autumn in the market are chalkboard signs blazoned with the word “WILD”: a moniker attached to both mushrooms and game birds, both of which have their moment at this time of year. Girolles, chanterelles, pheasant and partridge are a quartet of ingredients that cry out to be married together in a pie. This is an occasion for a crumbly lardy pastry, generous sprigs of fresh rosemary and a good splash of vin jaune or dry sherry for yeasted acidic kick. The comedic sight of squashes piled high in wooden market crates in an assortment of gnarly shapes and speckled colours always looks to me like a convention of delicious misfits gathered together for their annual symposium. Their names alone – butternut, acorn, pumpkin, delicata – have an inviting poetry that autumn’s harvests alone possess. My favourite among them is the kabocha – a dappled green gourd with a fluffy orange inside that tastes of fired chestnuts, floral honey and sweet potato all at once. Roasted at 180C for 30 minutes in elliptic boat shapes with a generous glug of olive oil and either a sprinkling of ras al hanout, a splash of ponzu or a scattering of freshly torn sage, it makes the perfect accompaniment to any autumnal roast. But I think kabocha squash is most delicious when gently baked with a little brown sugar and grated nutmeg, then blitzed to a velvety orange mash for enriching autumnal deserts. A deep-filled pumpkin pie is the truly classic way to go, but the bake I turn to on repeat every autumn is the kabocha, olive oil, and bittersweet chocolate cake from Los Angeles-based restaurant, Gjlena. Eaten warm from the oven in a puddle of vanilla custard, its rich, buttery texture and intense roasted-squash flavour is the bear-hug of comfort that autumn’s colder days demand. The market’s fruits of the sea also flourish at this time of year. Turbot – king of the flatfish – is exquisite in the prime of autumn. With its firm flaky texture and delicate flavour, it takes well to spicing – but always do so with subtlety. I like to pan fry well-seasoned fillets in a little oil with a good knob of butter, crisping up the skin side for 3-4 minutes. Complete by flipping over and adding a pinch of a single spice to the frothy butter, as suits your mood. Crushed black lime will add zesty smokiness, finely ground pink peppercorns bring lemony fruitiness, or for something a little decadent, a pinch of crushed saffron pairs perfectly and tints the turbot bright sunshine yellow. Whichever direction you take it, serve with leeky spring onion champ on the side. For autumnal suppers with a more brazen hit of spice, I turn to the season’s fresh clams, which arrive at the market in abundance at this time of year. Their sweet brininess has a special affinity with the powerful flavours of Thailand, Cambodia and Vietnam. I love them stir-fried with fresh ginger matchsticks, bruised lemongrass, slivers of garlic, a little tamarind paste, palm sugar, fish sauce and a chiffonade of Thai basil to finish. Add a birdseye chilli if you want a touch of autumnal heat and serve with fragrant jasmine rice. Alternatively, there is no better time than now to be making spaghetti alle vongole on repeat! Bundles of freshly excavated beetroot, dotted around Borough’s market halls like giant purple baubles, are the quintessence of earthy sweetness that makes cooking in autumn so homely. For a simple warming lunch dish, keep the beets unpeeled then slice into thick discs. Jumble together in a shallow roasting tin with blanched purple kale, a jar of Spanish chickpeas, a glug of tarragon vinegar, maple syrup and a generous sprinkle of smoked salt. Roasted at 190C for 30-40 minutes, it makes for a delicious vegan bake. These cooked beetroots are equally delicious blitzed into a soup with some good vegetable stock and obligatory ripple of double cream just before serving. Garnishing with Kentish cobnuts will add hazelnutty crunch, while shavings of manchego cheese add a delicious tang. Among Borough’s most welcoming autumn arrivals are the wicker baskets of pear-shaped quinces in muted shades of custard yellow. They make for the most delicious autumnal breakfast compotes and chutneys – marrying just as well with vanilla bean, cinnamon and sugar as they do with freshly grated ginger, cider vinegar and star anise. Their sweet citrussy bitterness also makes them wonderful for baking into brown sugar upside-down cakes, pairing gloriously with toasted almonds and marzipan. I particularly love cubes of quince gently stewed in orange juice, honey and cognac for layering into nostalgic trifles, with dense madeira cake and pillowy orange blossom whipped cream. But of all the sights in the market, it’s the majestic purple of ripe autumn figs that brings me most joy. Their flavours are so intensely raisiny at this time of year that I like to eat them fresh – simply score in a cross with a knife, then gently squeeze open like a ruby-seeded lotus. Their syrupy sweet flavours can be amplified even further by adding savoury sweet adornments for devouring together in the same bite. The flavour-chord trio of ripe figs, crumbled Stichelton and sour cherry molasses is rather special. But what I love most is a slice of warm sourdough with the jammiest soft figs of the season smooshed on top like an avocado – then decorated with slivers of pickled walnut, fresh thyme and a little flaky salt. It’s a combination that both enlivens your palate and comforts your senses in equal measure. All the magic of autumn on toast – simply sublime! For more information on what you can find at Borough Market, visit: boroughmarket.org.uk Read More How to shop at Borough Market in the summer Obsessed with Boursin? It’s the perfect way to elevate your leftovers Spice up your life: Three recipes from Nadiya Hussain’s new book that bring the heat Budget Bites: Three one-pan recipes that minimise on washing up

Irregular sleep patterns may be linked to harmful bacteria in your gut, new research suggests. The study is the first to find multiple associations between social jet lag – the shift in internal body clock when sleeping patterns change between workdays and free days – and diet quality, diet habits, inflammation and gut microbiome (bacteria) composition. According to the findings, even a 90-minute difference in the midpoint of sleep – half-way between sleep time and wake-up time – can encourage microbiome that has negative associations with health. Previous research has suggested that working shifts disrupts the body clock and can increase risk of weight gain, heart problems and diabetes. This is the first study to show that even small differences in sleep timings across the week seems to be linked to differences in gut bacterial species Dr Wendy Hall King’s College London However, according to researchers from King’s College London there is less awareness that the body’s biological rhythms can be affected by smaller inconsistencies in sleeping patterns. This is due to people working regular hours waking early with an alarm clock on workdays compared to waking naturally on non-workdays. Senior author Dr Wendy Hall from King’s College London, said: “We know that major disruptions in sleep, such as shift work, can have a profound impact on your health. “This is the first study to show that even small differences in sleep timings across the week seems to be linked to differences in gut bacterial species. “Some of these associations were linked to dietary differences but our data also indicates that other, as yet unknown, factors may be involved. “We need intervention trials to find out whether improving sleep time consistency can lead to beneficial changes in the gut microbiome and related health outcomes.” First author Kate Bermingham, from King’s College London and senior nutrition scientist at ZOE, said: “Sleep is a key pillar of health, and this research is particularly timely given the growing interest in circadian rhythms and the gut microbiome. “Even a 90-minute difference in the mid-point of sleep can encourage microbiota species which have unfavourable associations with your health.” Researchers suggest the composition of the microbes in the gut may negatively or positively affect health by producing toxins or beneficial products. Specific species of microbes can correspond to an individual’s risk of long-term health conditions such as diabetes, heart disease and obesity. The microbiome is influenced by what food someone eats, which makes the diversity of the gut adjustable. Researchers assessed a group of 934 people from the ZOE Predict study, the largest ongoing nutritional study of its kind. They looked at blood, stool and gut microbiome samples, as well as glucose measurements in people whose sleep was irregular compared to those who had a routine sleep schedule. Unlike past research, the group consisted of mainly lean and healthy individuals with most of them getting more than seven hours sleep throughout the week. The study, published in The European Journal of Nutrition, found that just a 90-minute difference in the timing of the midpoint of sleep is associated with differences in what the gut microbiome is made up of. According to the findings, having social jet lag was associated with lower overall diet quality, higher intakes of sugar-sweetened beverages, and lower intakes of fruits and nuts. This may directly influence the abundance of specific microbiota in the gut, researchers say. Three out of the six microbiota species more abundant in the social jet lag group have what researchers describe as unfavourable associations with health. They are linked with poor diet quality, indicators of obesity and cardiometabolic health, like heart attack, stroke, and diabetes, and markers in your blood related to higher levels of inflammation and cardiovascular risk. Previous research has found social jet lag is associated with weight gain, chronic illness and mental fatigue. Dr Sarah Berry from King’s College London and chief scientist at ZOE added: “Maintaining regular sleep patterns, so when we go to bed and when we wake each day, is an easily adjustable lifestyle behaviour we can all do, that may impact your health via your gut microbiome for the better.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live N-Dubz cement comeback with first new album in 13 years Babies as young as four months have taste in fine art, study shows ADHD symptoms in children can be transformed with brain stimulation therapy