Education is often called the Great Equalizer but in my mind, what truly makes us equal is the most embarrassing, weird, confusing chapter we’re all fated to go through in life: puberty. And we get to experience this magical yet scary time in our own humbling, humanizing way during our most formative years — but we don’t get through it without help along the way.

When it comes to decorating our homes, there are the obvious key pieces we simply can’t live without, like a comfortable couch and great bedding. And while we could spend all day picking out affordable art, coffee tables, and house plants to decorate our spaces, there's one item that weaves all of these design elements together into one cohesive aesthetic: the area rug. Considering Amazon is already our one-stop virtual shop for all things fast, easy, and affordable, we scoped out its current floor-covering decor stock to find the best within-budget buys.

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. Read More From hairdressers to aloe vera: What will Diet Coke join as a ‘possible cancer risk’ Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live

As the Asian Games gets into full swing in Hangzhou and citizens pack their bags for Golden Week,

By Leah Douglas WASHINGTON Expanding work requirements for the largest U.S. food assistance program is still a "red

Expedia Group Inc. is launching a long-awaited loyalty program across three of its flagship brands, capitalizing on a

A mother has struck a chord with other parents after sharing the heartache she felt for her daughter when just two children RSVP’d yes to attend her birthday party. Sadie Christgau, who goes by the username @saddiegou on TikTok, questioned whether other parents had faced similar situations in a video posted to the platform earlier this month, in which she revealed that she’d invited her daughter’s entire preschool class to her fifth birthday. “Two kids RSVP’d to my little girl’s birthday party. I invited her whole entire class. Two RSVP’d. It’s in two hours,” Christgau said in the video, before revealing that she invited all of her Facebook friends with children after she “started panicking” no one would show up. “I started panicking. I started inviting all my Facebook friends with kids and I said: ‘Just show up, we have enough stuff for 25 kids.’” “I don’t even know what to do,” an emotional Christgau added in the video, which saw her sitting in front of decorations she’d put up for her daughter’s party. In the caption of the video, the TikToker asked viewers whether they’ve ever found themselves in the same situation. “Has anyone else had this happen to their kid?” she wrote. The video, which has been viewed more than 3.1m times as of 22 June, has resonated with viewers, with many fellow parents revealing their own similar experiences. “Same happened for my daughter’s birthday last year!! I invited the entire class, eight RSVP’d, four of the eight cancelled at the last minute and only two showed!!” one viewer revealed. @saddiegau Has anyone else had this happen to thier kid? #fifthbirthday ♬ original sound - Sadiegau Another said: “We invited 35 kids to a joint birthday party for my son and daughter - even wrote on the invite to not bring gifts. Five rsvp’d and three showed up.” Numerous other parents revealed that they’d stopped hosting birthday parties for their children after similar scenarios, with many instead encouraging Christgau to celebrate her children’s birthdays with “experiences”. “This happened to my son when he was 12. We now only do birthday experiences. Pick somewhere you want to go instead. We all love it! It’s memories!” one person commented. Another said: “That’s why we stopped throwing birthday parties and instead let our kids pick what we do for their birthday and they’re always so happy.” “Yea, we stopped throwing parties. Instead I’ll take mine to go do something fun for the whole day and then have family over for cake and icecream!” someone else said. Other parents revealed that they make it a point to attend each birthday party their child is invited to so that the situation does not happen. “This is the exact reason we go to EVERY birthday party we are invited to. Breaks my heart,” one person wrote, while another viewer said: “It breaks my heart to read so many people saying that this has happened to their children too. My children go to every birthday they are invited to.” In a follow-up video, the TikToker revealed that the party was ultimately a success after her friends showed up with their children. @saddiegau Update! Thank you to everyone who shared kind words with me ❤️ ♬ original sound - Sadiegau “They came and they all had so much fun together,” she said. Christgau then addressed some of the critical comments she’d received on her initial video, with the mother of six revealing that many people had asked her why she’d invited her daughter’s entire class, or why she’d prepared to host 25 children. According to Christgau, she made sure she had enough for 25 children because she’s experienced people RSVP at the last second to birthday parties that she’s previously thrown for her children and would never want to have to turn a child away. “I can’t do it, that’s not me,” she said. As for why she invited the entire class, Christgau noted that her daughter is in preschool and is “still learning who her friend group is”. “And also, other kids don’t understand when they don’t get invited to a birthday party when they’re five. Some of them are even four! So obviously I’m going to invite the whole entire class,” she continued. The TikToker also addressed comments from viewers who’d suggested that the parents of classmates didn’t want to have to pay for birthday gifts, with Christgau revealing that her children bring handmade gifts when they attend birthday parties. “It’s really not about the gifts,” she explained, adding that it’s instead about “emotional development” and allowing children to “learn how to play with others”. After acknowledging that views on birthday parties are divided among parents, Christgau reiterated that she would never host a party without inviting her child’s entire class. “I’m not going to leave anyone out,” she said, before explaining that it may be different when her children are older, but that right now they are “still in the process of meeting each other and learning who each other are”. While speaking to Today, Christgau said she’d also invited all of the children in her daughter’s classroom because the five year old is “very social and assumes everyone is her best friend”. “I thought inviting the whole class would be easier than asking her to pick a few friends, and I didn’t want to leave anyone out,” she explained. The Independent has contacted Christgau for comment. Read More Mum sends out extremely blunt invites for twins’ multi-themed birthday: ‘Set your expectations appropriately’ Mother sparks viral debate for ‘shaming’ parent who refused to give her daughter a slice of cake Schoolboy almost dies from swallowing magnets for TikTok challenge Woman shares honest review of New York City apartment TikTok mom slammed after making 5-year-old son run in 104 degree heat

French schools on Monday held a minute's silence for a teacher killed last week in what the government called an Islamist terror attack, with the president...

Save $29: As of June 29, the Aquasonic Black Series Ultra-Whitening electric toothbrush now costs

A new report says that crash and fatality rates among drivers under 21 have fallen dramatically in the U.S. during the past 20 years but young drivers are still the riskiest group behind the wheel

Macau’s casino recovery is sustaining momentum, with gaming revenue in August rising 686% from a year earlier to

Elon Musk doesn’t want to talk about how X moderates content on the site so