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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

Max Verstappen recorded another dominant victory at the Spanish Grand Prix as Lewis Hamilton and George Russell finished second and third on a positive day for Mercedes. Verstappen led all 66 laps at Barcelona’s Circuit de Catalunya to record his fifth win from the opening seven rounds and extend his championship lead. Hamilton started fourth but finished runner-up, with team-mate Russell completing the podium places on a strong afternoon for the Silver Arrows. Sergio Perez finished fourth after moving ahead of Ferrari’s Carlos Sainz with a dozen laps remaining. Verstappen’s title lead over his Red Bull team-mate Perez now stands at 53 points with a week off before the next round in Canada on June 18. A day on from crushing his opposition to take pole, Verstappen held off the advances off Sainz on the long run to the opening corner and from there, his 40th career victory, which takes him just one shy of Ayrton Senna’s career tally, never looked in doubt. Red Bull have won all seven rounds this year, and 17 of the last 18 races contested, and their stranglehold on the sport shows few signs of easing. Mercedes have endured a turbulent season in their pursuit of Red Bull, but the Brackley team will take significant pleasure from their performance here. The seven-time world champion, who started fourth, survived a prang with Lando Norris on the second corner. Hamilton leapfrogged his countryman off the start-line before Norris nibbled at the Mercedes’ gearbox, and broke his front wing in the process. The McLaren man was forced to stop for repairs. Hamilton lost a position to Lance Stroll, but on lap eight he was back ahead of the Aston Martin driver. Further behind and Russell, who started 12th following a bizarre collision with Hamilton in qualifying, was on the move, too. After ending the opening lap in seventh, Russell cleared Fernando Alonso, before slipstreaming his way ahead of Alpine’s Esteban Ocon. On lap 15, Sainz stopped for rubber, promoting Hamilton to second, with Verstappen eight seconds up the road. Nine laps later, Hamilton made his first stop, dropping him back behind Sainz, with Russell pitting for fresh tyres on the next lap. But the Mercedes men, in their upgraded machines, were flying on new tyres, and on lap 28, Hamilton roared past Sainz to assume second position. Seven laps later, Russell was also ahead of the Ferrari man following a fine move down the Spaniard’s inside at Turn 1. “Solid work,” was the verdict of Russell’s race engineer, Marcus Dudley. “Just solid?” replied Russell. Mercedes team principal Toto Wolff was next on the radio. “It was pretty good,” the Austrian said. Mercedes hauled Hamilton and Russell in for a second pit stop, but the team-mates, hung on to second and third on the road, with both Verstappen and Perez also needing a second change of tyres. Verstappen was handed the black and white flag for exceeding track limits, but took a bonus point for setting the fastest lap, and crossed the line 24 seconds clear of Hamilton, who finished eight seconds ahead of team-mate Russell. Stroll was sixth, one spot ahead of home favourite Alonso, who, despite a move on Ocon in the latter stages, provided the packed grandstands with little to cheer as he registered his worst finish of the season. Charles Leclerc finished only 12th on a weekend to forget for the Ferrari driver, with Norris, who qualified third, 18th, following his first-lap accident. “It is a big pleasure to drive a car like this,” Verstappen said afterwards. “It showed again today. A win here is incredible. “I had another strong weekend and that is what I like and hopefully we can keep that up throughout the year.” Hamilton said: “What a result for our team. We definitely did not expect that, so I want to take my hat off to the team and everyone back at the factory. “The Red Bulls are still ahead but we will keep working at it and chasing them down.” Read More Lewis Hamilton accuses George Russell of ‘dangerous’ driving: ‘He just backed off’ Lewis Hamilton says he will ‘struggle to get into top 10’ at Spanish Grand Prix ‘Best driver in the world’ needs more than just a Formula One title, claims rival championship boss F1 highlights: Link to watch Spanish Grand Prix race online F1 LIVE RESULT: Race standings and latest updates at Spanish GP Lewis Hamilton accuses George Russell of ‘dangerous’ driving

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Mercedes boss Toto Wolff lost his cool in a wild and chaotic defence of the shambolic start to this weekend’s Las Vegas Grand Prix. On Formula One’s much-anticipated return to Sin City after more than 40 years away, opening practice was scrapped with just eight minutes on the clock when Carlos Sainz’s Ferrari was damaged by a drain cover at 210mph. Second practice was delayed by two and a half hours as repairs were carried out. The running then took place in front of empty grandstands after disgruntled spectators were ejected to comply with local employment laws. However, Wolff – whose position at Mercedes is under scrutiny following his team’s abysmal performance at the last round in Brazil – elected to fight Formula One’s corner. “This is not a black eye (for F1),” said the Mercedes team principal. “This is nothing. “It is Thursday night. We have one practice session that we are not doing. They are going to seal the drain covers and nobody will talk about that tomorrow.” A journalist described Wolff’s comments as “absolute rubbish”, leading the Austrian, 51, to hit back: “Did you ask the question? It’s completely ridiculous, completely ridiculous. “How can you even dare to talk badly about an event that sets the new standard? You’re speaking about a f****** drain cover that’s been undone, and that has happened in F1 before. “It is first practice. Give credit to the people that have set up this Grand Prix, and that have made the sport much bigger than it ever was. “(F1’s owners’) Liberty Media have done an awesome job, and just because a drain cover has become undone, we shouldn’t be moaning. “We need to analyse how we can make sure that this doesn’t happen again. But sitting here talking about a black eye for the sport on a Thursday evening… nobody watches that in European time anyway.” Read More Toto Wolff fuelled by ‘personal anger’ to help Lewis Hamilton win eighth title On this day in 2010: Sebastian Vettel becomes youngest ever F1 world champion Lewis Hamilton ‘counting down days’ to end of season after another poor race