Product 14 · Long-term health

The
Bone & Heart Health Tracker

A printable for the long-term health side of perimenopause. Declining oestrogen accelerates bone density loss and increases cardiovascular risk — but most women don't know this until it's advanced. This tracker helps you build protective habits during the critical window when intervention has the most impact.

£7.99
Instant download · 10 pages · 6 binder sizes · Ink-Saver + GoodNotes editions

General information, not medical advice. Speak to your GP or a menopause specialist about your own care.

The Bone & Heart Health Tracker: the cover and two sample pages
What's inside

10 pages. Everything you need.

×4
Cover, title page, how to use & worked example
Calm, informed record-keeping, plus a filled-in example of a first quarter.
Read first
×1
Why This Matters
A plain-English overview of why bone and heart health are worth keeping an eye on as oestrogen changes, and a place to note questions about HRT and long-term health for your GP.
Read first
×1
My Baseline Assessment
Family history, current markers from your last GP visit (blood pressure, cholesterol, any DEXA scan), your lifestyle baseline and your biggest long-term concern.
Fill once
×1
Bone Health Monthly Log
Weight-bearing exercise by day, calcium sources, vitamin D, any falls, new joint or bone pain, and whether DEXA has been discussed with your GP.
Monthly
×1
Heart Health Monthly Log
Weekly blood pressure if you check at home, aerobic and strength sessions, stress, alcohol, palpitations, sleep, and whether CV risk has been discussed.
Monthly
×1
My Protective Actions Plan
The bone and heart actions you'd like to take, side by side, and the questions to ask your GP.
Each quarter
×1
Annual Health Review
Blood pressure trend from four quarterly readings, screening (DEXA, CV risk), current HRT status, the changes you maintained and your focus for next year.
Each year
In every download
  • ✓ Print edition: all 10 pages in 6 sizes (A4, A5, Half Letter, Personal/Filofax, A6, Happy Planner Classic), each with hole-punch guides. Undated, so print any page as often as you need.
  • ✓ Ink-Saver edition: the same 6 sizes with white pages and a light cover, about 85% less ink for home printing.
  • ✓ GoodNotes / Notability edition: 44 linked pages with side tabs, contents, index, outline, previous/next links, 6 notes pages and a dark or light cover. Includes 12 linked months of bone and heart logs and 4 quarterly protective actions plans.
  • ✓ 63 digital stickers (transparent PNG) and a one-page Start Here guide.
What makes it different

Designed for real life

01
The window that most women miss
The five years around menopause are when bone density loss is fastest and when cardiovascular protection is most accessible. This is when lifestyle interventions and HRT timing decisions have the greatest long-term impact.
02
Evidence-based, not scary
Positioned around empowerment, not anxiety. The decisions you make in perimenopause have effects that last decades. This tracker helps you make them with information rather than fear.
03
One calm, long-term record
Your baseline, a monthly log for bone and for heart, a quarterly actions plan and an annual review, all in one place, with your questions ready for your GP.
This is for you if

You want to understand the long-term health implications of perimenopause beyond managing symptoms. You have a family history of osteoporosis or cardiovascular disease. You want to use this window well.

What you get
  • ✓ 10-page printable PDF in all 6 binder sizes
  • ✓ Ink-Saver version of every size — about 85% less ink
  • ✓ GoodNotes / Notability edition — 44 linked pages
  • ✓ 63 digital stickers + a Start Here guide
  • ✓ Undated — print as many times as you need
  • ✓ How to use guide + worked example included