Reboot and Revive
Reducing PMS Symptoms Through Eat Burn Sleep
Premenstrual Syndrome is characterized by symptoms that appear in the second half of a woman’s menstrual cycle. These symptoms may last anything from a few days to a couple of weeks, and disappear when menstruation begins.
As many as 75% of women with periods experience some symptoms of premenstrual syndrome (Steiner, 2000). A smaller percentage of women experience a severe form of the condition called Premenstrual Dysphoric Disorder (PMDD).
What Causes Premenstrual Syndrome?
PMS is caused by hormonal fluctuations in the luteal phase, which is the second half of the menstrual cycle. The menstrual cycle is divided into two halves by ovulation. This is the mid-point of the cycle when the ovaries release an egg. After ovulation, the ovaries produce progesterone alongside estrogen. Progesterone is there to prepare the lining of the womb in case the egg gets fertilized. The word progesterone means “pro-gestation” i.e. pro-pregnancy.
Estrogen levels peak twice during a normal menstrual cycle. Once just before ovulation and again just before the next period. Progesterone, on the other hand, is barely noticeable in the first half of the cycle but rises sharply after ovulation.
PMS occurs when there is an imbalance between these two hormones in the second half of the cycle. This can be caused by:
- Too little progesterone to counterbalance estrogen.
- Progesterone receptors in cells not functioning properly.
- Excess estrogen and synthetic forms of progesterone from the contraceptive pill.
- Stress and thyroid problems that disrupt progesterone function in the body.
- Toxic forms of estrogen called xenoestrogens. These chemicals are widespread in plastics, bodycare products, household cleaning products, perfumes, and farming chemicals. in the environment. Xenoestrogens disrupt the endocrine system (the system of hormone glands in the body) which regulates the menstrual cycle (Singleton & Khan, 2003).
- Poor detoxification of hormones in the liver and gut.
As you can see, there are many reasons why PMS occurs, and these factors often combine. For example, if a woman is taking hormonal contraceptives, has a stressful lifestyle, and has a high exposure to xenoestrogens, she has a high risk of experiencing PMS.
Symptoms of Premenstrual Syndrome
PMS symptoms can be physical, mental, and emotional. They can vary from month to month and may feel worse in some cycles than others.
Common symptoms include:
- Fatigue
- Brain fog and poor concentration
- Nausea
- Cravings for sweet and/or salty foods
- Bloating
- Water retention
- Breast pain and tenderness
- Changes in bowel movements
- Anger, irritability, and mood swings
- Low mood, depression, and/or anxiety
- Changes to your sleep patterns – needing more or less sleep
- Feeling emotionally overwhelmed
- Abdominal cramps
- Headaches and migraines
- Skin outbreaks
- Greasy hair and/or skin
- Backache
- Clumsiness
- Worsening of other health conditions, e.g. asthma, migraine, and epilepsy (Pinkerton et al., 2011).
Treatment
While PMS is common, it’s not something you simply have to endure. Lifestyle, nutrition, and gut health all play an important role in hormone balance and symptom relief.
In the Expert Advice section below, you’ll find clear, practical guidance on how to support your body naturally. Discover which foods to prioritize and which to limit, alongside lifestyle habits that help reduce inflammation, support liver function, and promote hormonal balance over time.
Join now to access the full Expert Advice and manage PMS more effectively. Members can keep reading for in-depth, step-by-step support.
Testimonials
 Simply enjoying life!
I already have great improvement in terms of PMS symptoms, mood, energy.
Healing From the Inside Out!
After almost a year on the EBS lifestyle, I’ve seen transformational results in my health.
My acne and eczema have completely disappeared. I’ve struggled with digestive issues and chronic constipation since childhood, but that too has finally been resolved through this anti-inflammatory approach.
Even my menstrual cycle is now regular, and my PMS symptoms have significantly reduced.
I feel so much more in tune with my body — I now truly understand what supports my health and what doesn’t.
Thank you from the bottom of my heart for this empowering lifestyle.
Craving Crusher!
Thank you, Yalda, for this amazing Light Banana Bread recipe! It came out perfect to satisfy my PMS cravings.
A Total Transformation!
I’m in the sixth week of the Six Week Reset, and I cannot thank Yalda enough for the EBS lifestyle. Over the past two years, I’ve struggled with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne—but now I’ve found the lifestyle that truly answers all my problems. I’ve finally started losing weight, changing my body composition, feeling energetic all day long, experiencing less bloating, fewer cravings during my PMS phase—and I’m still counting the benefits!
This lifestyle has completely transformed both my body and my mind. I honestly can’t imagine living without all the specialized advice available on the EBS platform.
Once again, thank you, Yalda, for your amazing work!
Better Than I Ever Expected!
I signed up because of my low energy levels, water retention, acne, and a general desire to lower my inflammation. I learned so much about inflammation from Yalda and felt confident I could improve my health through the Eat Burn Sleep lifestyle.
I experienced some cravings in the first 9–10 days, but after that, I started to feel amazing. The best part? I no longer thought about food all day, the bloating basically disappeared from my life, and I feel leaner and thinner.
But the most surprising benefit was something I never expected or even aimed for—my PMS symptoms became so much lighter and much more bearable! I believe it’s thanks to my hormones becoming more balanced.
Even my boyfriend, who didn’t intentionally follow the lifestyle but just ate what I cooked, lost visible weight and feels better too!
I fully intend to continue this lifestyle to keep improving my health. Yalda’s knowledge is truly impressive—and beyond that, she is such a lovely and helpful person.
Thank you so much!
Period Relief Without Medication!
Wow—what a major difference since I started following the Eat Burn Sleep lifestyle.
My cramps during the first two days of my period are now so much more bearable. I still have some discomfort, but I can handle it without medication and no longer need to spend the day in bed.
It’s so much better—thank you!
 Simply enjoying life!
I already have great improvement in terms of PMS symptoms, mood, energy.
Healing From the Inside Out!
After almost a year on the EBS lifestyle, I’ve seen transformational results in my health.
My acne and eczema have completely disappeared. I’ve struggled with digestive issues and chronic constipation since childhood, but that too has finally been resolved through this anti-inflammatory approach.
Even my menstrual cycle is now regular, and my PMS symptoms have significantly reduced.
I feel so much more in tune with my body — I now truly understand what supports my health and what doesn’t.
Thank you from the bottom of my heart for this empowering lifestyle.
Craving Crusher!
Thank you, Yalda, for this amazing Light Banana Bread recipe! It came out perfect to satisfy my PMS cravings.
A Total Transformation!
I’m in the sixth week of the Six Week Reset, and I cannot thank Yalda enough for the EBS lifestyle. Over the past two years, I’ve struggled with various issues like bloating, being overweight, psoriasis, thyroid malfunction, and acne—but now I’ve found the lifestyle that truly answers all my problems. I’ve finally started losing weight, changing my body composition, feeling energetic all day long, experiencing less bloating, fewer cravings during my PMS phase—and I’m still counting the benefits!
This lifestyle has completely transformed both my body and my mind. I honestly can’t imagine living without all the specialized advice available on the EBS platform.
Once again, thank you, Yalda, for your amazing work!
Better Than I Ever Expected!
I signed up because of my low energy levels, water retention, acne, and a general desire to lower my inflammation. I learned so much about inflammation from Yalda and felt confident I could improve my health through the Eat Burn Sleep lifestyle.
I experienced some cravings in the first 9–10 days, but after that, I started to feel amazing. The best part? I no longer thought about food all day, the bloating basically disappeared from my life, and I feel leaner and thinner.
But the most surprising benefit was something I never expected or even aimed for—my PMS symptoms became so much lighter and much more bearable! I believe it’s thanks to my hormones becoming more balanced.
Even my boyfriend, who didn’t intentionally follow the lifestyle but just ate what I cooked, lost visible weight and feels better too!
I fully intend to continue this lifestyle to keep improving my health. Yalda’s knowledge is truly impressive—and beyond that, she is such a lovely and helpful person.
Thank you so much!
Period Relief Without Medication!
Wow—what a major difference since I started following the Eat Burn Sleep lifestyle.
My cramps during the first two days of my period are now so much more bearable. I still have some discomfort, but I can handle it without medication and no longer need to spend the day in bed.
It’s so much better—thank you!
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Frequently Asked Questions
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Yes. Chronic inflammation can lead to atherosclerosis (hardening of the arteries) and consequently increases the risk of strokes. Following an anti-inflammatory lifestyle can help soften the arteries and support cardiovascular health.
Do I need to cook while on the EBS Lifestyle?
Not necessarily. You can absolutely eat out by following the Eating Out Guide. This Lifestyle isn’t about perfection — it’s about damage limitation. And if you do want to cook at home, the recipes are simple, approachable, and designed for all skill levels.
Can you eat out while following the EBS Lifestyle?
Yes. There is an Eating Out section on the Eat Burn Sleep platform that will help you choose the best cuisines and the healthiest dishes on the menu when you are eating out.
Is the EBS Lifestyle suitable for me whilst pregnant?
Yes. Many women have used this lifestyle for fertility, during pregnancy, and afterward. Following this lifestyle during pregnancy has many benefits, and there is special personalized advice for Pregnancy & Postpartum. Check it with your doctor first, of course. Stick to your doctor’s supplements advice.
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