Your Perimenopause Toolkit: Products & Practices That Actually Help
Hi lovely,
Over the past few weeks, we've talked about preparing your body for perimenopause and understanding what's actually happening when your periods change. But now it's time for the practical bit - your complete toolkit for navigating this phase with confidence.
Because here's the thing: knowledge is powerful, but action is what makes the difference. And having the right tools - both products and practices - can transform how you experience perimenopause from something you just endure to something you actually navigate well.
Before KIKI & GREEN, I was an optometrist. When women sat in my chair and I'd ask about their general health, they'd do what we all do naturally - they'd talk. Really talk. About the heavy periods, the flooding, the exhaustion, the complete lack of support. They felt so alone, and the products available just weren't designed for what their bodies were actually experiencing.
I'm in my late 30s now, preparing my own body for what's coming. I'm obsessed with keeping my hormones happy and balanced. And I've listened to thousands of you share your stories. That's why every product we've created has been designed with real perimenopausal symptoms in mind - because you deserve support, and you deserve products that actually work.
Let's build your toolkit.
Your Period Care Toolkit: The Foundation of Everything
When your flow becomes unpredictable, your period products need to keep up. This is where most women feel completely let down - disposables simply weren't designed for perimenopausal bleeding. But our pads were.
The Problem with Disposables: They're thin, plasticky, uncomfortable, and can't handle real volume. You're changing them constantly, still feeling damp, worried about leaks. They contain chemicals and fragrances that irritate sensitive skin. And they're expensive when you're going through packs in days.
Why Our Reusable Pads Are Different: Every single one of our pads uses an UltraAbsorb™ Core that's 8x more absorbent than disposables. Natural bamboo charcoal keeps you dry. Breathable materials let your skin actually breathe (crucial when you're already dealing with hot flushes). Zero toxins, zero irritation, zero plastic.
And they actually work for perimenopausal flow. Let's talk about which ones you need.
Light to Medium Flow Pads: For Your Lighter Days
Yes, you'll still have lighter days during perimenopause. But you need protection you can trust without the bulk.
Our Light and Medium Flow Pads are perfect for:
- The tail end of your period
- Spotting between cycles (so common in perimenopause)
- Days when you're not sure what your flow will do
- Everyday backup protection
They're so comfortable you forget you're wearing them. Soft, breathable, and secure enough that you're not constantly checking.
Why women love them: "I use these for my lighter days and spotting - they're so much more comfortable than disposables and I never get that gross damp feeling anymore." - Emma, 41
👉 Shop Light to Medium Flow Pads
Heavy Flow Pads: When Things Ramp Up
This is where disposables really start failing you. But our Heavy Flow Pads are built for this.
They handle:
- Significantly heavier bleeding than you're used to
- Up to 8-10 hours of protection on heavy days
- That constant "am I going to leak?" anxiety
The difference? You can actually trust them. You're not running to the bathroom every hour. You're not feeling damp and uncomfortable. You're just... okay.
Why women love them: "I was so stressed about my heavier periods until I found these. They actually hold everything and keep me dry. I can work a full morning without panicking." - Lisa, 39
Ultra Heavy Flow Pads: Your Perimenopause Lifeline
These are the pads that make women cry with relief. We designed them specifically for flooding, gushing, and those "I need to change RIGHT NOW" moments that define perimenopausal bleeding.
They handle:
- Up to 8-10 hours of intense bleeding with an additional absorbent layer that locks everything in (yes, really)
- Massive clots without leaking
- That sudden gush that makes your heart race
- Your absolute worst days
When every other pad has failed you, these won't. They're our most absorbent pads, designed specifically for women going through big hormonal changes. Soft, secure, breathable - even on days when your flow feels completely out of control.
Why women love them: "I genuinely cried when I first used these. After months of flooding through everything, constantly changing, living in fear of leaks - these actually worked. Four hours of heavy flow and still dry. Life-changing." - Sarah, 42
Build Your Set: Stock all three absorbencies. Perimenopause is unpredictable - having options means you're prepared for anything. Plus our pads last for years, so this is genuinely the last period care investment you'll need to make.
Pain Relief That Goes With You: HeatSoothie
Period pain intensifies during perimenopause. Those cramps you used to manage? They can become genuinely debilitating. Lower back pain that makes you want to curl up in bed. Aching that radiates down your legs.
Heat therapy is one of the most effective natural pain relief methods - it increases blood flow, relaxes tense muscles, and provides genuine relief without medication. But hot water bottles are bulky, inconvenient, and keep you stuck at home.
That's Why We Created HeatSoothie
Discreet heat patches that give you up to 12 hours of continuous warmth. You can:
- Wear them to work under your clothes
- Sleep with them on
- Keep moving while getting relief
- Use them for cramps, lower back pain, or endometriosis discomfort
They're thin enough that no one knows you're wearing them, but effective enough that you actually feel the difference. Stick them to your underwear or directly on your skin - they stay put and deliver consistent, soothing heat exactly where you need it.
Why women love them: "These have saved me so many times. I stick one on before work and get genuine relief all day. No more cancelling plans because of cramps. Absolute game-changer." - Michelle, 40
The difference between managing pain and actually relieving it? Having tools that work with your life, not against it.
Stress Management: Goddess Rituals - Your Hormone-Balancing Essential
Here's what most people don't understand: stress management isn't optional during perimenopause. High cortisol makes every single symptom worse - heavier periods, worse sleep, more intense mood swings, frequent hot flushes.
But "manage your stress" feels impossible when you're already overwhelmed. You need practical tools that actually help you reset your nervous system.
We Created Goddess Rituals for Exactly This
Our treatment candle and bath salts aren't just lovely things to have. They're functional stress-relief tools designed to lower cortisol and support hormone balance.
How to Use Your Goddess Rituals:
The Evening Reset Ritual:
- Run a warm bath 30-60 minutes before bed
- Add our bath salts - they're infused with calming oils that help you deeply relax
- Light your Goddess Rituals candle while you soak
- After your bath, use the melted candle wax as a nourishing body oil - massage it slowly into your skin
- Let your nervous system fully release
This ritual does something powerful: it signals to your body that you're safe, you can rest, it's time to let go. It lowers cortisol, supports hormone balance, and prepares you for the deep sleep your body desperately needs.
Why women love them: "I was so sceptical about whether a candle and bath salts would actually help. But I've been doing this ritual three times a week and honestly, my sleep is better, I feel calmer, and my periods are less chaotic. It's become non-negotiable for me." - Rachel, 43
This isn't indulgence. This is essential hormone support. And it actually works.
Other Daily Stress Practices to Layer In:
- 10 minutes of deep breathing (morning or evening)
- A short walk in nature
- Saying no to things that drain you
- Regular phone-free time
But start with the ritual. Make it non-negotiable. Your hormones will thank you.
Sleep: The Foundation Everything Else Builds On
Poor sleep wrecks your hormones. And perimenopause often wrecks your sleep. It's a vicious cycle - but you can break it.
Your Sleep Toolkit:
Before bed (this is crucial): Use your Goddess Rituals bath and candle ritual. This isn't just nice to have - it's the most effective sleep preparation tool we've found. The warm bath regulates your body temperature (crucial for sleep), the calming oils lower cortisol, and the ritual itself tells your body it's time to wind down.
Layer in:
- Magnesium supplement (supports sleep and muscle relaxation)
- Cool bedroom (16-18°C is ideal)
- No screens for at least an hour
- Herbal tea (chamomile, valerian, or magnesium-based)
If night sweats wake you:
- Keep a cold flannel by your bed
- Use breathable cotton bedding (our pads are also perfect for overnight protection if you're bleeding - they're so breathable you won't overheat)
- Layer bedding so you can adjust easily
- Consider a small fan
- Have a change of pyjamas ready
For pain keeping you awake: Use a HeatSoothie patch on your lower abdomen or back. The consistent warmth helps you relax and can make the difference between lying awake in discomfort and actually sleeping.
If racing thoughts keep you awake:
- Keep a journal by your bed - dump your thoughts onto paper
- Try a body scan meditation
- Deep breathing: 4 counts in, 7 counts hold, 8 counts out
- Don't fight it - get up, do something calming for 20 minutes, then try again
Consistent sleep timing helps more than anything. Go to bed and wake up at the same time every day - even weekends.
Hot Flushes: What Actually Helps
Hot flushes are one of the most disruptive symptoms. Here's what works:
In the moment:
- Cold water on your wrists
- Step outside or near a window
- Remove layers (dress in layers you can shed easily)
- Deep, slow breathing through your nose
- Cold drink
Lifestyle changes that reduce frequency:
- Your Goddess Rituals evening routine (lowering cortisol genuinely reduces hot flush frequency)
- Limit caffeine (especially after 2pm)
- Reduce alcohol (sorry, but it's a major trigger)
- Avoid spicy foods if they trigger you
- Stay hydrated throughout the day
- Maintain a healthy weight
At night:
- Sleep in breathable cotton
- Keep your room cool
- Use a fan
- Try moisture-wicking sheets
- Our pads are incredibly breathable - if you're wearing overnight protection, you won't get that horrible plasticky overheating feeling you get with disposables
Mood Swings & Brain Fog: You're Not Losing It
Fluctuating hormones directly affect your brain chemistry. You're not going mad - your oestrogen levels are all over the place, and that impacts serotonin, dopamine, and cognitive function.
What helps:
For mood swings:
- Regular exercise (even just walking)
- Omega-3 supplements (supports brain health and mood)
- B-complex vitamins
- Your Goddess Rituals routine (cortisol management is mood management)
- Reducing sugar (blood sugar crashes worsen mood instability)
- Tracking your cycle so you can anticipate harder days
- Being gentle with yourself
For brain fog:
- Write everything down (seriously, lists for everything)
- Single-task instead of multi-tasking
- Prioritise sleep (use your evening ritual consistently)
- Stay hydrated
- Regular movement to increase blood flow to the brain
- Reduce decision fatigue - simplify where you can
And crucially: Talk about it. Tell your partner, your boss, your friends. Brain fog and mood swings are real symptoms, not character flaws.
Nutrition: Eating for Hormone Balance
We covered this in detail in Blog 2, but the essentials:
Daily non-negotiables:
- Protein with every meal (supports hormones and blood sugar)
- Plenty of fibre (helps eliminate excess oestrogen)
- Healthy fats (hormones are made from fat)
- Warming spices (ginger, turmeric, cinnamon for inflammation)
- Cruciferous vegetables (broccoli, cauliflower, kale - support oestrogen metabolism)
- Limit sugar and processed foods
- Stay hydrated
Supplements worth considering (always check with your GP first):
- Magnesium (sleep, cramps, mood)
- Omega-3s (inflammation, brain health, mood)
- B-complex (energy, stress, hormone metabolism)
- Vitamin D (bone health, mood, immune function)
Movement: Finding What Feels Good
Exercise supports every aspect of perimenopause - mood, sleep, bone health, weight management, stress. But the type matters.
Your movement toolkit:
2-3 times per week:
- Resistance training or weights (protects muscle mass and bone density)
- 20-30 minutes of cardio (running, cycling, swimming for heart health and VO2 max)
Daily:
- Walking (even 15-20 minutes helps everything)
- Stretching or yoga (reduces stress, improves sleep)
- Movement you actually enjoy (dance, swimming, hiking, whatever makes you happy)
Avoid:
- Chronic intense cardio that spikes cortisol
- Over-exercising when you're exhausted
- Punishing workouts - your body needs care, not punishment
Listen to your body. Some days you need to move, some days you need to rest. Both are okay.
When to See Your Doctor
While perimenopause is natural, some symptoms warrant professional support. See your GP if:
- Bleeding is so heavy you're soaking through even our Ultra Heavy pads every hour
- You're passing very large clots (bigger than a 50p coin)
- You're bleeding between periods regularly
- Your periods are affecting your quality of life significantly
- You're experiencing severe mood changes or depression
- Hot flushes are unbearable and disrupting your life
- You're not coping
There are treatments available - from HRT to other medications - that can genuinely help. You don't have to just suffer through this. Your doctor can also check for other conditions like thyroid issues or anaemia that might be contributing to symptoms.
Advocate for yourself. If your GP dismisses you, push back or find another doctor. You deserve support.
Your Complete KIKI & GREEN Toolkit
Here's what we recommend having on hand:
Essential:
- Light/Medium, Heavy, and Ultra Heavy Flow Pads (so you're ready for anything)
- HeatSoothie patches (for pain relief whenever you need it)
- Goddess Rituals candle and bath salts (for your non-negotiable evening ritual)
This gives you:
- Period protection that actually works for perimenopausal flow
- Effective pain relief that goes with you
- Stress management tools that lower cortisol and support hormone balance
- Better sleep
- More control over your symptoms
Layer in:
- Movement you enjoy
- Nutrition adjustments
- Hot flush management strategies
- Brain fog coping tools
- Basic supplements
Track what works: Use a journal or app to notice patterns:
- Which days are hardest?
- What helps most when you're struggling?
- How does your cycle correlate with symptoms?
- What makes things worse?
The more you understand your own patterns, the better you can support yourself.
Why This Toolkit Works
Every product we've created has been designed specifically for women navigating hormonal changes. We've listened to thousands of you, we've experienced perimenopause ourselves, and we know what actually makes a difference.
This isn't just about managing symptoms. It's about thriving through this transition.
When your period care actually works, you stop living in fear of leaks. When you have effective pain relief, you stop cancelling plans. When you have tools that lower your stress and help you sleep, your whole body functions better.
You deserve products that understand what you're going through. You deserve a toolkit that actually works.
The Most Important Tool: Self-Compassion
This is a big transition. Your body is doing something profound and complex. Some days will be harder than others. Some months you'll feel like you've got this, others you'll feel like you're barely surviving.
All of that is okay.
You're not failing. You're not weak. You're navigating a major hormonal shift, and that takes courage, patience, and a hell of a lot of self-compassion.
Be gentle with yourself. Rest when you need to. Ask for help. Say no to things that drain you. Prioritise what actually matters. And know that you're not alone in this.
You've Got Everything You Need
We've covered a lot in this series - from understanding what's happening, to preparing your body, to building your complete toolkit. But really, it all comes down to this:
You have the power to navigate perimenopause well. You have tools that work, you have knowledge, and you have a community of women who understand exactly what you're going through.
Your body isn't broken. It's changing. And with the right support - products designed for this phase and practices that genuinely help - you can thrive through this transition, not just survive it.
We created KIKI & GREEN for you. Every pad, every patch, every product has been designed with your real life in mind. Because we're here for you, every step of the way.
Shop your complete toolkit:
You've got this. And we've got you.
All my love,
Rupal x
P.S. If you missed the first two blogs in this series, catch up on [preparing for perimenopause] and [understanding what's happening when your period changes]. And if you need help choosing the right products for your toolkit, reach out - we're always here to help.