Core objectives:
Relieve symptoms and prevent osteoporosis
Key adjustments:
Soy isoflavones at a dosage of 50 mg per day (soybean milk, natto).
Calcium 1200 mg plus vitamin D 800 IU (dairy products + sun exposure).
Magnesium 300 mg per day (nuts, dark chocolate) to relieve anxiety.
Metabolic management:
Control blood sugar: Whole grains account for one-third of the staple food, with a glycemic index (GI) < 55.
Limit salt intake: Less than 5 g per day to prevent hypertension.
Lifestyle:
Perform resistance exercises three times a week (dumbbells, resistance bands) to increase bone density.
