Provides an overview of Montenegro, including key facts about this southeast European country.

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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With the rise of AI, we've all seen how powerful this new technology can be particularly when it comes to music. As a result, people have been using AI to perfectly replicate the singing voices of different artists such as Drake, Ariana Grande, Billie Eilish, Taylor Swift and Harry Styles in order to make AI covers of different songs. For example, there is a viral AI cover of Harry Styles singing in a duet with Taylor Swift on her track Style which fans have been going crazy about. While AI can also be used to create deep fakes of celebrities too - where the celeb's face is digitally imposed on someone else's body which is often used to spread misinformation or for malicious intent. But what do artists think about this issue? Here are the celebrities who have spoken out so far on the topic of AI: Drake An AI song called "Heart on My Sleeve" that used Drake's and the Weeknd's voices went viral before being taken down by music streaming services. While Drake himself hasn't commented on all the AI songs that have been created, he did express his disapproval of the practice after the rapper responded to an AI-generated cover of him rapping Ice Spice’s “Munch”, writing: “This is the final straw AI.” Grimes Grimes has expressed enthusiasm towards the new AI-generated songs - and has told her fans they can use her voice to create their own tracks. Taking to Twitter, she shared a New York Times article about the viral AI-generated song using Drake and The Weeknd's voice. She wrote: "I'll split 50 per cent royalties on any successful AI-generated song that uses my voice. Same deal as I would with any artist I collab with. Feel free to use my voice without penalty. I have no label and no legal bindings." "I think it's cool to be fused w a machine and I like the idea of open-sourcing all art and killing copyright," she added. Though, later she did add a clarification on the platform as to what circumstances would cause her to get certain AI songs taken down for copyright - where "rly rly toxic lyrics," are used with her voice. "Ok hate this part but we may do copyright takedowns ONLY for rly rly toxic lyrics w grimes voice: imo you'd rly have to push it for me to wanna take smthn down but I guess plz don't be *the worst*. as in, try not to exit the current Overton window of lyrical content w regards to sex/violence. Like no baby murder songs plz," she wrote. "I think I'm Streisand effecting this now but I don't wanna have to issue a takedown and be a hypocrite later. ***That's the only rule." Rly don't like to do a rule but don't wanna be responsible for a Nazi anthem unless it's somehow in jest a la producers I guess "- wud prefer avoiding political stuff but if it's a small meme with ur friends we prob won't penalize that. Probably just if smthn is viral and anti abortion or smthn like that. Grimes added: "Rly rly don't like adding rules so I apologize but this is the only thing." Most recently, the singer and producer has shared a guide on how to do this, and shared the link in a tweet: "HOW TO MAKE MUSIC FEAT GrimesAI - we can distribute it for you and you can earn royalties from your work." Billie Eilish During an appearance on The Late, Late Show with James Corden back in May this year, Billie Eilish shared her thoughts on AI. "I feel like my approach is not as optimistic, I'm a little bit scared of it," she admitted. "I'm a little scared of what someone could create of me doing something with it." Eilish added: "Scary, scary to me, it just looks so real," as she went on to note how it's "One of the most impressive things I've encountered in my life." The singer's comments come after deepfake porn' of singer Eilish was promoted on people's TikTok in December last year. Sign up to our free Indy100 weekly newsletter Have your say in our news democracy. Click the upvote icon at the top of the page to help raise this article through the indy100 rankings.

Football, bloody hell, as Sir Alex Ferguson famously exclaimed after an action-packed finale against Bayern Munich. Manchester United had the final say again, Casemiro’s second goal meaning they got three in the Allianz Arena. Yet on a night of some surreal developments, there was a certain predictability, too. Of course Harry Kane scored. Bayern Munich bought him to be reassuringly reliable. Of course United lost, too, because that felt like a guarantee for a team with an acute self-destructive streak and even as they can savour the fact that the striker they did get instead of Kane, Rasmus Hojlund, opened his account. But as United’s third successive defeat was a tale of three summer signings, the notion it would come down to Kane against Hojlund, the master and the apprentice of goalscoring, overlooked United’s increasingly acute goalkeeping issue. While United named three goalkeepers on their bench, the problem was the one they had on the Allianz Arena pitch. Andre Onana was a Champions League finalist last season and arguably the outstanding shot-stopper in the competition. If Erik ten Hag thought he was buying a guarantee of their own, a Kane of goalkeeping, the Cameroonian marred his United bow in the competition with a horrible error, gifting Leroy Sane the opener and Bayern a path to a victory that, despite United’s three goals, rarely felt in doubt thereafter. While Jamal Musiala was outstanding, Thomas Tuchel’s team did not justify their billing among the favourites to win the competition. Nor did they need to. After 27 minutes of mediocrity from Bayern, Onana blundered, Sane scored and his torrid start to the season moved into the realms of the terrible. Short of players and confidence, United desperately require solidity, something to give them a platform they can build upon. Instead, for the first time since 2001, they have conceded at least two goals in five successive matches. Onana has been culpable for several of the 14, to varying degrees, but none as much as Sane’s limp shot. While Kane ended his Champions League debut for Bayern with an assist and a goal, the first came courtesy of Onana. As Bayern made an undistinguished start, the best pass Kane received in the first 27 minutes came from Hojlund, United transfer targets in various summers inadvertently combining. But then Sane cut infield, used Kane to play a one-two and shot. Gently. Towards Onana. But the ball squirmed under him, somehow. In a sense, it was a mistake that cost United two goals. They are a side with a capacity to struggle immediately after a setback and, for the third time already this season, they conceded twice in five minutes. The magnificent Musiala was the instigator of the second, a driving run drawing in three United defenders. In the process, they left Gnabry unmarked for him to steer in a shot. Onana neglected to dive this time, perhaps wary of what happened the previous time he did. But it meant there were unwanted similarities with Saturday. As they had against Brighton, United started well. As they did then, they unravelled before the interval. Ten Hag had ditched his midfield diamond and United had a glorious opportunity to open the scoring. After Alphonso Davies made a terrific recovery challenge on Facundo Pellestri, the ball fell obligingly for Christian Eriksen. Perhaps unable to believe how good a chance it was, he shot tamely at Sven Ulreich. Another Dane struck instead for United; it is a goal that may have a long-term significance. It was a first repayment of Hojlund’s £72m fee not, after his cameo at Arsenal, a first indication the young Dane is not intimidated by his price or the pressure it confers. After Bruno Fernandes and Marcus Rashford combined, he span and shot; perhaps a better goalkeeper than Ulreich would have stopped it and United’s three goals suggested the goalkeeper may yet be Bayern’s undoing. But not here. Bayern responded, with a penalty awarded after the incident was reviewed on a monitor. Dayot Upamecano’s header struck the raised arm of Eriksen. Kane composed himself and beat Onana. And then Bayern, so mediocre at the start, were rampant. Sane rolled a shot against the post, Onana again motionless. The goalkeeper belatedly started making saves, launching a damage-limitation exercise when he had been responsible for the initial damage. Bayern, in a show of strength, were able to send on Kingsley Coman, the scorer of a Champions League final winner. Then came a further exchange of goals, Casemiro first finished while grounded before applying a finishing touch to Fernandes’ free kick. Sandwiched by his pair, Bayern added an ultimately decisive fourth: after Thomas Muller struck the post, another substitute, Mathys Tel, finished emphatically. Shorn of 12 players for various reasons – again, some self-inflicted – United had no such enviable options. Their replacements included three goalkeepers, four rookies and a 35-year-old Jonny Evans. United once beat Bayern because they had Teddy Sheringham and Ole Gunnar Solskjaer as substitutes. In a rematch, they had two late goals, both from Casemiro, but fewer reasons to party like it was 1999. Read More Bayern Munich vs Manchester United player ratings: Kane scores and Musiala shines after Onana howler Arsenal are back in the Champions League — and they look like contenders too Harry Kane on target as Bayern Munich pile misery on Manchester United How Harry Kane unshackled Bayern Munich with a classic move from his Tottenham days Andre Onana owns up to mistake against Bayern: ‘One of my worst games’ Bayern Munich vs Manchester United player ratings: Kane scores after Onana howler

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