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While your child may be excited about returning to school this September, there’s also a little anxiety about the one thing that can put a spanner in the works: a cold. As Dr Dave Nichols, of MyHealthChecked, an at-home wellness testing company, puts it: “The return to school following the summer holidays often coincides with a rise in a number of respiratory illnesses, including the common cold.” Common symptoms include a cough, sore throat, nasal irritation, nasal discharge (rhinorrhoea), a fever or generalised malaise, explains Nichols. “While the common cold can affect all population groups, the National Institute for Health and Care Excellence report this to be far higher amongst children, who experience an average of five to eight colds per year.” Nichols continues: “Adults who have regular contact with children are also seen to have colds more frequently.” He says children are especially important in the transmission, acting as reservoirs for the infection as they have fewer antibodies and a more immature immune system, making them more susceptible to the common cold. “Direct contact with the skin or hand contact with an infected object are key ways the virus is transmitted,” notes Nichols. “Which explains why numbers seen amongst children are higher, as they are more likely to have close contact with each other in nursery and school.” While there is no cure for the common cold, he says prevention remains crucial in order to protect ourselves from illness. Here are some top tips to reduce the chances of catching a cold… Adopt good hygiene measures Basic good hygiene measures are an important way of reducing the transmission of viruses, says Nichols. Wash hands frequently with warm soap and water if you (or the kids) have symptoms, or have come into close contact with someone who has symptoms. He says to avoid sharing items within households, such as towels, can also help. Get into a physical exercise routine Ensuring regular physical exercise is important because it has been shown to reduce the chances of people developing viral illnesses such as the common cold, advises Nichols. “Exercise plays an important role in boosting immunity by increasing the circulation of some important immune cells, which fight against infection,” says Nichols. “It also plays a key role in helping to reduce stress and the release of stress-related hormones within the body, which has an important impact.” Eat healthy foods to maximise your wellbeing “Eating well will help support a good functioning immune system,” says Dr Emeka Okorocha, medical doctor and TV personality. “The body needs a range of nutrients and vitamins to stay strong and healthy, and prevent the development of disease.” He highlights the following vitamins… “Vitamin A, which is converted from beta carotene found in vegetables such as sweet potatoes and beetroots, is very good for helping support the mucosal lining in your nose and lungs – and helps defend against infection. “Vitamin C has always been considered a good preventative vitamin from catching colds, this can be found naturally in fruits like strawberries, blueberries, blackberries and raspberries – and in leafy vegetables like spinach as well as broccoli, peppers and peas. “Vitamin D that many of us get from natural sunlight is also ideal for overall health – and studies have shown that people lacking in vitamin D are more likely to succumb to infection.” In winter months, when there are lower levels of natural sunlight, he says you can obtain vitamin D from foods such as salmon, mackerel, eggs, and mushrooms. Berries are very beneficial Okorocha continues: “I love fresh berries – strawberries, raspberries and blueberries, for example, are high in antioxidants and contain lots of vitamin C, which helps our bodies to produce antibodies that keep us from getting sick. “Berries are also high in flavonoids which help protect cells in our immune system by promoting activation and secretory processes within cells.” He says studies have indicated that regularly eating fruits such as blueberries may decrease your likelihood of catching a cold. Get adequate rest and sleep Ensuring you’re getting adequate amounts of rest and sleep is crucial in helping to reduce your risk of becoming unwell, urges Nichols. “A healthy adult needs between seven to nine hours of sleep per night, with children requiring longer,” says Nichols. “Sleep quality has been shown to be an important predictor of immunity, with those regularly sleeping under the recommended amounts more likely to develop a cold. “Improving your sleeping pattern is therefore an important way to reduce the chances of becoming unwell.” Read More Former royal chef explains why Prince William and Kate’s children don’t eat with them ‘You think it’s going to be a money making machine’: How modern life killed the hobby People defend bride after father-in-law explains why he left wedding early 4 hacks to get teens off the sofa and get active – as study warns of heart damage Elle King opens up about her ‘deep depression’ amid two-year postpartum journey BBC Radio 2’s Tony Blackburn reveals he had sepsis and pneumonia in health update

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Russian President Vladimir Putin on Saturday insisted that the residents of four Ukrainian regions that Moscow illegally annexed a year ago “made their choice — to be with their Fatherland.” In an address released in the early hours to mark the first anniversary of the annexation, Putin insisted that it was carried out “in full accordance with international norms.” He also claimed that residents of the Donetsk, Luhansk, Zaporizhzhia and Kherson regions had again expressed their desire to be part of Russia in local elections earlier this month, in which Russia’s Central Election Commission said that the country’s ruling party won the most votes. The West has denounced both the referendum votes carried out last year and the recent ballots as a sham. The votes were held as Russian authorities attempted to tighten their grip on territories Moscow illegally annexed a year ago and still does not fully control. A concert was held in Red Square on Friday to mark the anniversary, but Putin did not participate. Meanwhile, in Ukraine, air defenses shot down 30 out of 40 Iranian-made kamikaze drones aimed at the Odesa, Mykolaiv and Vinnytsia provinces overnight, the Ukrainian air force said Saturday. Vinnytsia regional Gov. Serhii Borzov said that air defenses shot down 20 drones over his central Ukrainian region, but that a “powerful fire” broke out in the town of Kalynivka when a drone struck an unspecified infrastructure facility. Romania’s Ministry of National Defense said on Saturday that a possible unauthorized entry into its national airspace occurred overnight amid the bombardment. It said the radar surveillance system of the Romanian Army detected “a possible unauthorized entry” into the national airspace of NATO member Romania, with a signal detected toward the city of Galati, which is close to the border with Ukraine. “At this moment, no objects have been identified that fell from the airspace onto the national territory,” the statement read, adding that NATO allies were informed in real time and that searches will continue through Saturday. Emergency authorities issued text message alerts overnight to residents living in the counties of Galati and Tulcea, after detecting what the defense ministry said was “groups of drones heading toward Ukrainian territory” near the border. In recent weeks, Romania has found drone fragments on its soil from the war next door at least three times as Russian forces carry out sustained attacks on Ukraine’s Danube ports. Russia’s Defense Ministry said Saturday that it had shot down nine Ukrainian rockets fired at its southern Belgorod region, which borders Ukraine. Local officials in Russia’s Bryansk region, also bordering Ukraine, reported disruptions to power supply following an unspecified attack on the town of Pogar. Drone strikes and shelling in the Russian border regions are a regular occurrence. ___ AP writers Stephen McGrath in Sighisoara, Romania, and Elise Morton in London contributed to this report. ___ Follow the AP’s coverage of the war at https://apnews.com/hub/russia-ukraine Read More Ukraine war’s heaviest fight rages in east - follow live Charity boss speaks out over ‘traumatic’ encounter with royal aide Pope creates 21 new cardinals who will help him to reform church and cement his legacy Slovakia election pits a pro-Russia former prime minister against a liberal pro-West newcomer UAE's president-designate for UN COP28 offers full-throated defense of nation hosting climate talks

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A group of hackers working against the Iranian government have struck again, this time with a second trove of documents obtained from the highest levels of the authoritarian regime. Credit for the attack was claimed by the group calling itself “Ghiam ta Sarnegoun”, or “Rise to Overthrow”. The attack follows a similar episode in early May, when the group defaced the website of Iran’s foreign ministry with messages in support of Maryam Rajavi, president-elect of the National Council of Resistance of Iran — a politician-in-exile with backing from many in the west, including in Washington. Among the documents posted in the second attack, which were posted online on 29 May, were directives from the office of Iran’s president, Ebrahim Raisi. In one, addressed to a top security chief by Mr Raisi’s chief of staff, the president raises clear concerns about ongoing protests in the country that began last year in response to the killing of a young woman in police custody over her supposedly improper headcovering. “In these incidents, in addition to the initial intelligence surprise of the September 1st, in particular the events of October 26, as well as the strikes and riots on November 15, 16 and 17 no prediction and prevention [options] were [presented], and the analysis were based only on general and imprecise estimates and calls in the social media,” reads one letter in part. “To correct this process and prevent repetition of these surprises in the future what has been done? As the failure and end point of the enemy's project were not included on 7 and 8 of December reports of analyzes and predictions,” that letter continues, adding later: “Unfortunately, in recent months, the reports have mostly [been] describing the events of the streets and waiting to discover the surprising devices of the enemies.” Other documents were equally unflattering. A second letter to an intelligence minister again signed by Mr Raisi’s chief of staff laid out known issues with Iran’s intelligence community including “incompetent and dependent managers”, “infiltration”, as well as “marginalisation and demoralisation of revolutionary forces”. The Independent has not verified the documents in-house, although experts with the Computer Emergency Response Team in Farsi (CERTFA) have called the documents posted on 29 May from the latest hack legitimate. Altogether, the document presents a revealing look at a beleaguered government that found itself largely unable to effectively stamp out demonstrations that swept across the nation in response to a major societal episode — in this case, the killing of a young woman, Mahsa Amini, by so-called “morality police” in the country. The assessment could bode poorly for the Raisi government should similar protests emerge in the near future. The NCRI agreed in a statement to The Independent, arguing that the documents showed “the fragile state” of Iran’s security apparatus and “the fear and vulnerability of the regime”. At the same time, other passages betray the Iranian regime’s continued confidence in its ability to evade or otherwise bear the cost of US sanctions, which were snapped back into place under the Trump administration and remain under the presidency of Joe Biden. If more than bluster, it’s a spark of good news for Iran’s government given the State Department and White House’s lack of success in reaching an agreement to reignite the 2015 nuclear agreement and the resulting low chance of those sanctions being dropped. Mr Biden was heard telling a voter on a ropeline late last year that his administration views the accord signed under the presidency of Barack Obama (and his own vice presidency) to be dead. “It is dead, but we are not gonna announce it,” he said at the time, quipping: “Long story.” Read More Voters think Trump is a criminal, Biden is too old and DeSantis is a fascist, new poll finds Leaving Afghan heroes out in the cold is beyond callous – it shames us all Nikki Haley's husband begins Africa deployment as she campaigns for 2024 GOP nomination Blinken seeks to warm up frosty US-China relations in high-stakes Beijing trip Attorney General Garland keeps poker face as firestorm erupts after Trump charges US, China remain at odds on numerous issues as Blinken finishes first day of meetings in Beijing