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Some healthy eating principles apply to just about everyone – drinking enough water and consuming plenty of fresh fruit and veg, for example. But when it comes to hormones, a lot of diet advice neglects to mention the vast difference between women’s and men’s health. “Women are very under-represented in research, mainly because we have a menstrual cycle,” says functional nutritionist and author Pauline Cox. “My passion and mission is to empower women with the information and knowledge that can radically change their immediate health and their long-term health.” Cox, 43, who started her career as a physiotherapist before becoming a nutritionist, now mainly works with groups of women online and has just released her second book, Hungry Woman: Eating for Good Health, Happiness and Hormones. “I felt there was a lot of information that could be shared with women to help them understand their hormones, and understand that we don’t have to get frustrated with ourselves and fight our female physiology.” At the heart of the issue is the balance (or lack thereof) between oestrogen and progesterone levels. “When our progesterone levels are low, our oestrogen can become dominant, and that’s when we start to see things like PMS, heavy periods, painful periods, flooding at the beginning of our periods,” says Cox, who lives in Somerset. “A lot o women accept that as part of their monthly cycle, but when we bring our progesterone levels back up, it helps to balance the effect of oestrogen.” Here, she explains five ways women can tailor their diets to keep their hormones in check… 1. Look after your liver “Oestrogen is a driving-growth hormone,” Cox explains, using the analogy of grass growing on a lawn to explain how the two hormones interact. “Progesterone is like the lawnmower. It comes along and it keeps the grass in check. When we lose progesterone, oestrogen gets out of control.” That’s why it’s important that our bodies are able to clear oestrogen efficiently through the liver, gut and bowels. “How much oestrogen we clear can be influenced by what we eat and how we live,” says Cox. “There’s a lot of cruciferous in the book – cauliflower, broccoli, these are really great vegetables to support liver detoxification.” 2. Add fermented foods To deliver beneficial bacteria to your gut, try including fermented foods like pickled vegetables, kefir, kombucha or natural yoghurt as part of your daily diet. “Our gut diversity declines as we age and microbiome diversity has been linked with longevity and good health,” says Cox, who suggests just a tablespoon of sauerkraut a day can make a difference. “These are easy wins… to maximise our longevity and optimise our gut-brain axis, which is incredibly important.” 3. Avoid ultra-processed foods There’s been a lot of talk recently about how detrimental ultra-processed foods are, and that includes the effect on hormone levels. “When we’re eating high sugar, processed foods, our inflammatory levels go up and our cortisol level goes up, which robs us of progesterone,” Cox says. Plus, filling up with these empty calories – as delicious as they often are – means we have less room for nutritious foods. “They can often be devoid of nutrients, so you’re not getting the nutrients you need for building hormones and supporting hormonal health like magnesium, zinc, B vitamins, and omega three fatty acids.” 4. Create an eating window It’s not just what you eat, it’s when. Cox recommends having an ‘eating window’ during the day that ends around 6pm, so that there’s a gap of a few hours before you go to bed. “When your blood sugars go up at night, your kidneys have to kick in to try and remove this excess blood sugar, which then means you’re up in the night urinating,” she says. “A lot of women associate this with drinking a lot before bed, but actually eating late at night can also be for that reason.” Choosing meals that are nutritious and satisfying is the next step. “Within that window, start becoming a bit more conscious of your carbs and upping your protein,” she continues. “So you’re feeling full, your body’s getting all the amino acids it needs, and you’re maybe not having so much of the grab-and-go food like the sandwiches, the pasta, the crisps.” 5. Monitor your magnesium “Most women are sub-clinically deficient in magnesium,” Cox explains, which can cause insomnia, and the risk increases with age. “As we get to about the age of 40, we absorb less magnesium than we would have in our 20s.” Diet also plays a role: “If we have high blood sugars and levels of inflammation when we’re stressed, we lose magnesium.” She recommends taking a magnesium glycinate or bisglycinate supplement before bed to increase your chance of getting a good night’s sleep. “The glycine part of that helps to reduce your core body temperature, which is what the body wants when it’s going to bed,” she says. “That compound also helps get you into what’s called REM sleep, which is the sleep where you’re consolidating memories and learning.” ‘Hungry Woman’ by Pauline Cox (Ebury Press, £27). 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Britons have been warned against travelling to hotspots of violence in France as riots threatened to escalate out of control. Newly-updated Foreign Office advice warns holidaymakers to “avoid areas where riots are taking place” as the situation becomes “unpredictable”. A total shutdown of public bus and tram services was ordered nationwide on Friday night after shops were looted and several city centres were ablaze from protesters setting light to cars and buildings. President Emmanuel Macron urged parents to keep teenagers at home, saying his government was considering “all options” to restore order. More than 200 police have been injured in the unrest, which was sparked by the fatal police shooting of a teenager. Some areas were facing curfews. By Friday, 875 suspects had been arrested as authorities struggled to quell the clashes. Violence flared in Marseille, Lyon, Pau, Toulouse, Strasbourg and Lille, as well as in Paris, where a 17-year-old driver of Algerian and Moroccan descent, identified only as Nahel M, was shot dead in the suburb of Nanterre. A dozen buses were gutted by a blaze at a depot in Aubervilliers, northern Paris, and a tram was set alight in Lyon. In Nanterre itself, protesters torched cars, barricaded streets and hurled projectiles at police. Shops, including an Apple store, were ransacked in Strasbourg, while several Casino supermarkets were looted. The interior ministry said 79 police posts were attacked overnight into Friday, as well as 119 public buildings, including 34 town halls and 28 schools. Concerts by French singer Mylene Farmer were cancelled at the Stade de France. In the Chatelet Les Halles shopping centre in central Paris, a Nike store was broken into, and several people were arrested after store windows were smashed in the adjacent Rue de Rivoli, police said. The energy minister said several staff of a power distribution firm were injured by stones thrown during clashes. Nanterre shopkeeper Pascal Matieus said: “It’s become completely out of control. The police have lost control.” British holidaymakers who are already in France or planning to travel there over the weekend have become increasingly worried. The Independent calculates that around 260,000 British travellers are booked on flights, ferries and trains to France on Saturday and Sunday. Newly updated official travel advice warns them of potential disruption. “Since June 27, riots have taken place across France. Many have turned violent. Shops, public buildings and parked cars have been targeted,” the government advice states. “There may be disruptions to road travel, and local transport provision may be reduced. Some local authorities may impose curfews. “Locations and timing of riots are unpredictable. You should monitor the media, avoid areas where riots are taking place, check the latest advice with operators when travelling and follow the advice of the authorities.” While most of the unrest has taken place well away from tourist areas, closing down public transport in Paris and other big cities at night will cause significant problems for many holidaymakers. Britain’s biggest budget airline, easyJet, says it will allow passengers booked to travel on Saturday or Sunday to switch to a different flight without paying the normal £49 fee. A spokesperson said: “Any customers due to fly to France this weekend who would like to change their plans can contact our customer service team for assistance with their options which include a transfer to an alternative flight and we will waive the change fee.” Almost all Eurostar trains from London to Paris at the weekend are full, representing around 20,000 travellers. A Eurostar spokesperson said: “Our services to France are currently running as scheduled and normal ticket conditions apply. “We will continue to monitor the situation and will provide updates on Eurostar.com and Twitter if this changes.” As the Foreign Office is not warning against all travel, holidaymakers will not be able to claim if they decide not to continue with their trip to France, or to come home early. Nahel M was driving a car early on Tuesday morning when he was pulled over for breaking traffic rules, prosecutors said. The teenager was too young to hold a full driving licence. His death, caught on video, has ignited longstanding resentment among poor, racially mixed, urban communities about police violence and racism. Read More Travellers warned to be aware of disruptions amid France riots Mother’s tragic last words with son killed by Paris police sparking days of riots Fear of no end to riots in France after police killing of teen: ‘It’s getting worse’ Paris riots - latest: UK issues France travel warning after looting across city Is it safe to travel to Paris right now? Fear of no end to riots across France after police killing of teen: ‘It’s getting worse and worse’ Paris shooting: Where are the riots in France and why are they happening?

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