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Self-check

Bone Health Habits Self-Check

Oestrogen quietly protected your bones for decades; after menopause that job passes to your habits. Eight questions, honest answers, and a picture of which bone-protective habits you already have and which are worth building next.

Health information notice

This habits check is for education and awareness only. It does not diagnose any condition, rule out disease, recommend treatment or dosing, or replace advice from a doctor. Results are a conversation starter, not an all-clear.

If you are worried about your health, or if anything here raises a concern, speak to a doctor. Seek urgent medical help for any emergency.

This check looks at habits only. It cannot see bone density, genetics, medications or medical history, and it is not a fracture risk assessment.

Last reviewed: 2026-07-16

1.How often do calcium-rich foods appear in your day?
Dairy, canned sardines with bones, leafy greens, almonds, fortified plant milks.
Most days, usually more than once
A few times a week
Rarely
2.Daylight and vitamin D: which is closest to you?
Vitamin D lets the body absorb calcium. Sunlight on skin makes most of it.
Regular time outdoors most days, or I take a vitamin D supplement
Some outdoor time, but many indoor days
Mostly indoors, no supplement
3.How often do you do strength or resistance work?
Weights, resistance bands, or bodyweight work such as squats, lunges and push-ups.
Two or more days a week
About once a week
Not at the moment
4.How much weight-bearing movement is in your week?
Walking, dancing, stairs, hiking: anything done on your feet against gravity.
Most days
Two or three days a week
Little, most of my time is seated
5.Does a protein source appear at most of your meals?
Fish, chicken, eggs, dhal and other pulses, dairy, tofu.
Yes, at most meals
At about one meal a day
Honestly, protein is an afterthought
6.Do you smoke?
Never smoked, or stopped years ago
Stopped recently
Yes, I smoke
7.How would you describe your alcohol intake?
None, or well within low-risk guidance
Sometimes above low-risk guidance
Regularly more than that
8.Do you ever practice balance on purpose?
Standing on one leg while brushing teeth, yoga, tai chi, dance.
Yes, regularly
Occasionally
Never thought about it

0 of 8 answered

Sources

Preventing osteoporosis International Osteoporosis Foundation, 2024
Food for strong bones NHS, 2024
Osteoporosis: prevention NHS, 2024Habit guidance only; assessment of personal fracture risk belongs to your doctor.

Last reviewed: 2026-07-16

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