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Erling Haaland struck twice as holders Manchester City moved a step closer to the Champions League knockout stages with a hard-fought 3-1 win at Young Boys. Haaland put City back into the lead on the artificial surface at Bern’s Wankdorf Stadium after Switzerland international Manuel Akanji’s opener had been brilliantly cancelled out by Meschack Elia. Substitute Julian Alvarez had an effort ruled out by VAR but Haaland made victory certain with a smart finish four minutes from time. The win was City’s third in succession in Group G and they could now secure their spot in their last 16 for an 11th successive year with a follow-up victory over the Swiss side at home in a fortnight. There had been much talk over the synthetic pitch in the build-up to the game and heavy rain added another variable element but it proved a free-flowing encounter. Young Boys started well with Filip Ugrinic forcing a save from Ederson before Rodri headed wide from a corner. Jack Grealish, who ignored the persistent booing of the vociferous home crowd, teed up Jeremy Doku with a superb first-time ball but the Belgian slipped as he cut inside and Anthony Racioppi saved. The impressive Swiss keeper denied Haaland soon after but did have a moment of alarm when he spilled a Grealish shot. Matheus Nunes could only poke the loose ball weakly towards goal, however, and Loris Benito cleared off the line. Doku went close again after switching from the right to left wing but Racioppi brilliantly saved his curling effort and blocked a first-time Rodri shot. Young Boys had a good spell before the break with first Cedric Itten breaking clear but failing to beat Ederson. Itten then teed up Sandro Lauper with a neat flick but Nathan Ake got back to block before a powerful Lewin Blum effort was turned behind. Itten went close again from the set-piece as his header dropped narrowly over. While that made for a lively end to the first half, the game truly burst into life early in the second. Akanji and Nunes both had chances before City grabbed the lead in the 48th minute. Rodri delivered a cross into the box and Ruben Dias, still forward following a corner, had a header tipped onto the bar by Racioppi. Akanji reacted the quickest to turn the ball in. City went in immediate search of a second but were caught out after a Haaland shot was saved by Racioppi. The ball was quickly sent to the other end and played into the path of Elia, who caught Ederson stranded off his line with a superb lob. Young Boys were firmly back in the game and Itten forced Ederson into an awkward save with a swerving shot. City stepped up the intensity and were awarded a penalty when Mohamed Ali Camara, moments after being booked, caught Rodri from behind. Haaland stepped up to thump home his 10th of the season. City thought they had claimed another through Alvarez but his low strike was ruled out for a Grealish handball in the build-up. It fell to Haaland to complete the job, the striker wrong-footing the defence just inside the box and then lifting into the top corner. Read More Newcastle suffer Champions League setback with defeat to Borussia Dortmund Former Everton boss David Moyes pays tribute to ‘wonderful man’ Bill Kenwright David Moyes hopes West Ham and Olympiacos fans behave in Greece Moeen Ali eager to get anxious England playing with a smile again Esme Morgan pleads for patience and politeness from England’s autograph hunters Self-confessed ‘golf tragic’ Dan Carter keen to boost participation in Ireland

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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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