Menopause Care Pack
Why This Kit – Menopause Care Pack
- Combines 5 high-fiber, mineral-rich millets in flakes, flours, rava, and rice forms
- Designed to support mid-life symptoms like fatigue, anxiety, bone loss & sleep disturbances
- Rich in calcium, iron, magnesium, and plant-based tryptophan for mood stability
- Helps balance estrogen levels naturally through slow-releasing carbs and phytonutrients
- Gluten-free and gut-friendly – suitable for women with digestive sensitivity
- Offers variety and flexibility for preparing sweet and savory meals
Expert Recommendation
“As
estrogen levels decline during menopause, women may experience mood changes,
joint pain, bloating, and sleep disruption. A millet-based diet provides both
hormonal support and long-lasting energy. The Menopause Care Pack is
thoughtfully designed to enhance bone integrity, soothe digestion, and
stabilize emotions — without processed foods or artificial hormones.”
[— Dr. Aarti N. Shah Consultant Clinical Nutritionist PhD, MSc (Food Science & Nutrition), IAPEN Certified Menopause Coach]
What's Inside the Kit
| Product | Quantity | Benefits |
|---|---|---|
| Ragi Finger Millet Flakes | 200g | High in calcium and tryptophan, supports bone health, better sleep, and serotonin balance |
| Foxtail Millet Flakes | 400g | Rich in complex carbohydrates, supports weight management, blood sugar balance, and mood stability |
| Barnyard Millet Rava | 500g | High in fiber and magnesium, helps ease bloating and supports heart health |
| Little Millet Flour | 500g | Supports digestion and maintains steady blood sugar during hormonal changes |
| Kodo Millet Rice | 250g | Antioxidant-rich and gentle on the gut, promotes post-meal calmness and comfort |
Micronutrients in the Kit
- Calcium & Phosphorus – Protect against bone demineralization
- Magnesium – Helps with mood, muscle tension, and PMS-like symptoms
- Iron & Zinc – Support immune function and cellular healing
- B6 & Tryptophan – Enhance serotonin production for mood and sleep
- Dietary Fiber – Promotes regularity and hormone detox via the gut
What You Can Prepare
Perfect for preparing bone-nourishing dishes:
- Ragi Flake Porridge / Kheer
- Foxtail Millet Granola or Cereal Mix
- Barnyard Millet Upma or Rava Idli
- Soft Little Millet Chapatis / Dosas
- Light Kodo Millet Khichdi or Lemon Rice
- Baked Millet Snack Balls with Jaggery and Nuts
- Check Out Our Millet Recipe Collection!, https://www.thewellnesscafe.in/pages/recipe/
Recommended Intake (Age-Wise)
| Age Group | Recommended Intake | How to Consume |
|---|---|---|
| Adults (19–60) | 50–80g/day | One millet-based main meal along with a light energy snack |
| Adults (19–60) | 80–100g/day | Balanced meals prepared with millet rotis, porridges, and cooked dishes |
| Seniors (60+) | 50–80g/day | Easy-to-digest millet foods such as rava idli, kanji, and soft upma |
Important Health Notes
| Condition | Caution |
|---|---|
| Anemia | Combine millet dishes with vitamin C sources such as amla, guava, or lemon to improve iron absorption |
| Constipation | Maintain good hydration and begin with porridge or other soft millet preparations |
| Gluten Sensitivity | All items in this kit are naturally gluten-free and safe for consumption |
Health Benefits
- Strengthens bones and reduces risk of osteoporosis
- Regulates blood sugar, appetite, and weight fluctuations
- Supports digestion, detox, and reduces menopausal bloating
- Improves sleep quality, emotional resilience & concentration
- Offers plant-based energy to beat fatigue and low mood
Important Tips for Using the Menopause Care Pack
- Start Gently
- Begin with one millet-based meal a day and rotate ingredients for variety
- Mix flours 50:50 with wheat or other flours in the first week Hormone-Smart Cooking
- Cook with cooling herbs (mint, coriander) for hot flashes
- Use cow ghee, sesame oil, or coconut oil for better nutrient absorption Stay Hydrated & Active
- Drink 8–10 glasses of water daily
- Light stretching, yoga, or walking helps circulation and hormone flow
- *References: https://pmc.ncbi.nlm.nih.gov, https://www.nin.res.in, https://www.millets.res.in
