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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 is published by Ebury Press, priced £27. Photography by Luke Albert. Available Now. 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Social media influencer Jackie Miller James is fighting for her life after entering a medically induced coma just one week before she was set to give birth to her first child. The 35-year-old content creator suffered from an aneurysm rupture, which led to severe brain bleeding and injury. According to a GoFundMe campaign established by her sister Natalie Miller, James was found immediately by her husband, Austin, at their California home. She was rushed to a hospital where doctors performed an emergency C-section to deliver her daughter, while simultaneously performing brain surgery. The newborn, whose name was not disclosed, was taken to the neonatal intensive care unit (NICU) where she remained for 12 days. James remains in a medically induced coma, her sister said, and has since undergone five separate brain procedures one week after the incident. “Jackie is expected to remain in the ICU for weeks and will continue to be hospitalized for months,” she wrote. Alongside the GoFundMe page, her family included a picture of James meeting her newborn daughter while still in a coma. “Jackie’s husband and family have not left her side since the incident,” Natalie said. “They are navigating taking care of a newborn in the ICU while fighting to keep Jackie alive.” The family members added that they likely would have lost both James and her daughter if they “arrived a few minutes later at the hospital”. “Jackie is continuing to fight for her life each day and we are optimistic she can beat the odds by surrounding her with the right specialists and methods of therapy. While the road will be long, we are committed to bringing Jackie home to her daughter and husband.” The GoFundMe, which has since raised more than $170,000 towards its $250,000 goal, was started to “provide a way for family and friends to help Jackie secure the highest level of care,” including speech therapy, physical therapy, home modifications, and alternative therapies once they know the effects of her aneurysm. Jackie Miller James is known for her beauty and lifestyle social media content with 36k followers on Instagram. She and her husband Austin, who were married in April 2022, announced their baby news on Instagram earlier this year. In March, they revealed they were expecting a baby girl. “I still can’t believe it! Can’t wait to meet this angel in May,” she captioned the video. Fans have since flooded James’ comments section with well-wishes for the influencer. “Praying for you and your family Jackie and can’t wait for the day you get to see your beautiful baby girl,” read one comment under her most recent Instagram post. “Sending all the prayers possible around you and your family,” said someone else. Read More TikTok influencer hospitalised for traumatic brain injury after horse falls on her at Arizona ranch Miss Universe finalist Sienna Weir dies aged 23 from tragic horse riding accident Influencer films travel nightmare as hostel fire claims luggage and passports TikTok Influencer hospitalised for after horse falls on her at Arizona ranch Alix Earle claims she was ‘stranded’ in Italy after villa turned out to be ‘scam’ Bioré apologises after influencer references school shooting in pore strips ad

It’s beginning to look a lot like… the holidays! Did we just skip over Halloween and Thanksgiving? Yes, we did. Did we just jump to winter and all the warmth and fuzziness that comes around Christmas and Hanukkah? Also yes. That’s because you can score early on holiday decorations during Amazon’s Prime Big Deal Days on October 10 and 11. That’s right, major deals on everything you need to spruce up your home during the holiday season.

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