5 Simple Things for Happier Hormones in 2026 (No Overwhelm, I Promise)
Hey lovely,
So a few years ago, my periods were rough. Really rough. Heavy, painful, completely unpredictable. I'd wake up dreading the week ahead, already exhausted before my period even started.
I tried everything - different supplements, tracking apps, countless products. But what actually transformed my periods (and honestly, my life) wasn't complicated or expensive.
It was getting back to basics.
I'm not going to tell you to overhaul your entire life or start 17 new habits on January 1st. That's overwhelming, and it never sticks.
But I do want to share the 5 simple things that genuinely changed everything for me. These are the foundations I live by every single day. Because we are what we eat (and how we sleep, and what we put on our bodies).
Small, consistent changes make all the difference.
1. Sleep & wake within a 30-minute window
I know this sounds boring, but hear me out.
Going to bed and waking up at roughly the same time every day (yes, even weekends) is one of the most powerful things you can do for your hormones. Your body runs on a circadian rhythm, and when you're all over the place with sleep times, it throws off cortisol, melatonin, and every other hormone in your body - including the ones that regulate your period.
Pick a realistic bedtime and wake time (not aspirational, REALISTIC). Aim for within 30 minutes of that window each day. If controlling bedtime feels too hard, just start with your wake time. Use your phone's sleep schedule to remind you.
This one change made my periods more regular, my energy more stable, and honestly, I just feel better.
2. Ditch refined sugar (I know, everyone hates this)
I'm not going to sugarcoat it (pun intended 😆) - refined sugar is terrible for your hormones.
It spikes insulin, creates insulin resistance, causes inflammation throughout your body (including your uterus, which means worse cramps), feeds bad gut bacteria, and creates energy crashes that make PMS symptoms worse.
I know it's hard. I love sweet things too. But when I cut out refined sugar, my cramps reduced significantly, my mood swings levelled out, and my skin cleared up.
Start by cutting it from one meal - breakfast is easiest. Swap for natural sugars when you need something sweet (fruit, dates, honey in moderation). Read labels because it's hidden in everything. Give yourself 2 weeks and notice how you feel.
You don't have to be perfect. Just consistent.
3. Eat protein at every meal
This was a game-changer for my energy levels and blood sugar stability.
Protein stabilises blood sugar (no more energy crashes), provides building blocks for hormone production, keeps you full and satisfied (less sugar cravings), and supports your muscles and metabolism.
Aim for 20-30g protein per meal. Easy sources: eggs, Greek yogurt, chicken, fish, tofu, lentils, protein powder. Start with breakfast - it sets your blood sugar for the whole day. Prep proteins in bulk so you're not scrambling.
Once you start eating enough protein, you'll notice you feel more stable throughout the day - especially in the week before your period.
4. Move your body consistently (not punishingly)
I'm not talking about intense workouts or gym memberships you'll quit in February.
I'm talking about consistent, joyful movement that your body actually wants to do. Movement regulates insulin and blood sugar, reduces inflammation, supports lymphatic drainage (which helps remove excess estrogen), and improves mood.
Find what feels good - walking, yoga, dancing, swimming, strength training. Aim for 20-30 minutes most days (not every day, MOST days). It doesn't have to be intense to count. During your period, gentle movement like walking or stretching is perfect.
The goal isn't to punish yourself. It's to feel strong and energised.
5. Reduce your toxic load (where you can)
This is the one people don't talk about enough, but small swaps add up.
After years of dealing with irritation and discomfort from disposable pads, I knew I needed something different. Something that felt better, performed better, and gave me peace of mind.
Switching to reusable pads transformed my periods completely. No more skin irritation or rashes. No more uncomfortable plastic-bag feeling. No more constant checking and worrying about leaks.
Just comfortable, stress-free periods where I could actually forget I was wearing anything at all.
Our pads are third-party tested by SGS and toxin-free. That means no phthalates, PFAs, heavy metals, or harmful chemicals. Just comfort you can trust.
Beyond period products, start looking at what else touches your body daily - deodorant, skincare, even cleaning products. Swap one thing at a time. Look for products that are third-party tested and fragrance-free options where possible.
Small swaps add up. Your body will thank you.
Bonus: Make space for quiet time
Whether it's journaling, meditation, sitting with a cup of herbal tea, or just 10 minutes of silence in the morning - your nervous system needs it.
Chronic stress means cortisol dysregulation, which means hormone chaos, which means awful periods.
My routine? Hot water with chia seeds, journaling, and a few minutes of just... stillness. Before the kids wake up, before I check my phone, before the day starts.
It's not fancy. But it keeps me grounded.
You don’t need perfection. You just need intention.
Start small. Stay kind to yourself. Watch what changes.
Your body isn’t working against you - it wants balance, and with the right care, it can absolutely find its way back.
Here’s to 2026 being the year you feel steady, supported, and genuinely well.
With love always,
Rupal x
Founder, KIKI & GREEN
