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Today

Tick off your 5 bone boosters.

0 day streak 0 / 5
Building baseline

Today's nutrients

Fills as you tick meals
Calcium0 mg
Protein0 g
Vitamin D30 IU
Vitamin K20 mcg
Magnesium0 mg
Vitamin C0 mg
15 min morning sunBefore 10 AM — helps absorb calcium.
Snack smartNuts, seeds, makhana, til laddoo.
Questions about your plan?Ask Ojas, your AI bone-health assistant · 11 languages
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Fall-proof your home

Most hip fractures start with a fall.

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Talk to your doctor

Take these questions to your next visit.

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Your DXA T-score

Normal Bone Density

-1.0 and above. Low fracture risk. Maintain with 3-2-1 nutrition and regular weight-bearing exercise.

Osteopenia (Mild Loss)

-1.0 to -2.5. Moderate risk. Active intervention with calcium, Vitamin D, and strength training needed.

Osteoporosis (High Risk)

-2.5 and below. High fracture risk. Requires clinical evaluation, fall prevention, and medical therapy.