“Despite half of the world’s population experiencing menstruation, there is not much good quality research exploring how our diets influence our cycles,” says Rhiannon Lambert, nutritionist, author and Food For Thought podcast host. From what research exists, she recommends supplementing and consuming foods rich in calcium and vitamin D, which may help to relieve symptoms of PMS. “It is also important to ensure that dietary sources of iron are kept high during menstruation to avoid the risk of deficiency, as we are losing blood.”

Nutritionists agree that because hormones are partly made up of amino acids and cholesterol, eating for menstrual health means prioritising plenty of protein and dietary fats. “It also makes sense to reduce foods such as alcohol, caffeine, fizzy drinks and fatty foods, which may cause inflammation of the gut and lead to bloating,” says Lambert. Stock up on nuts and seeds. You’ll also want to be putting leafy greens like kale, chard and broccoli on your shopping list as these contain many of the vitamins we need for healthy cycling including A, E, D and B vitamins. Lambert also recommends omega-3s in oily fish and seeds, which are known for their anti-inflammatory properties and may reduce the pain of cramps. There is also evidence that magnesium can ease premenstrual symptoms especially when taken alongside vitamin B6 for maximum absorption.

Everyone’s body is different, and there are plenty of environmental and financial considerations to make, but for me, attempts to switch from a primarily vegetarian diet to one that contains lots of oily fish, occasional organic meat, eggs, and plenty of vegetables (as well as magnesium and vitamin B6 supplements) helps ease my PMS. A long-standing battle with chocolate and the pub garden may be compromising these efforts, but if menstrual wellbeing means being kinder to ourselves, I say it’s about finding that balance.

And it’s not just what you put into your body that matters. “The hormones released during menstruation are known to slow digestion, so it’s essential to focus on eating lots of fibre and drinking plenty of water to keep bowel movements healthy,” says Lambert.

It’s time to ditch labels that frame periods as being dirty and shaming