You might assume weak bones are a concern only for older adults, but bone strength starts to decline much earlier than most people realise. Often, the first sign that something is wrong comes after a simple fall results in a fracture. Every year, around 50,000 such incidents occur in the UK, and for many, the real shock comes later, when they are told they have osteoporosis, the bone-thinning condition that weakens the skeleton.

An estimated 3.5 million people live with it, while another million have osteopenia, a mild form of bone loss that increases the likelihood of painful and sometimes life-changing fractures.

What Is Osteoporosis?

Osteoporosis is a condition that causes bones to become weak and brittle. It reduces bone density, making them thinner and more fragile. People with this condition are much more prone to fractures, even from minor falls or bumps.

Healthy bones are normally dense and strong enough to bear weight and cushion impact. But as we age, they naturally lose some of their strength and ability to rebuild themselves. When osteoporosis sets in, this process speeds up, leaving bones weaker and far more likely to break. Most people are unaware they have it until a fracture reveals the damage already done.

Daily Habits That Might Be Weakening Your Bones

Hormone specialist Dr Nicky Keay, Honorary Clinical Lecturer at University College London and author of “Myths of Menopause,” explains, “Your skeleton gives your body structure and stability, protects vital organs, and works with muscles to enable movement.” Bones also store essential minerals such as calcium, phosphorus, and magnesium, and the marrow inside certain long bones produces red and white blood cells.

Below are some everyday habits that could be slowly draining your bone strength, and how to counter them.

Dieting: Repeated cycles of losing and regaining weight can harm your bone density,” says dietitian Lorna Cooke from the Sports Institute of Northern Ireland. “Restrictive eating can disturb hormone balance and deprive your body of calcium and other nutrients vital for bone health. When dietary calcium is lacking, the body draws it from bones, which weakens them over time.”

What to do: “Losing weight gradually is safer for bones,” says Lorna. She further suggests sticking to regular, balanced meals so that your body stays nourished. This approach helps you keep the weight off in the long run without harming bone health.

Lack of Vitamin D: “One of the main causes of osteoporosis is vitamin D deficiency,” says Dr Eamon Laird, vitamin D researcher at Trinity College Dublin. “This ‘sunshine vitamin’ is produced when sunlight hits the skin, but during winter, we can’t make enough of it in northern climates.” Because diet alone doesn’t supply sufficient vitamin D, supplementation is often necessary.

What to do: Nutritionist Rob Hobson from Healthspan advises, “Adults should take at least 10 µg of vitamin D daily during winter, and year-round if they’re over 65, spend little time outdoors, or have other risk factors.”

Menopause Matters: Falling oestrogen levels after menopause accelerate bone loss, particularly the hormone oestradiol, which normally helps slow the breakdown of bone tissue. Women can lose around 0.5% of bone density each year after menopause, and by their mid-40s, many already have significant bone reduction.

What to do: Consultant Gynaecologist Tania Adib from The Medical Chambers Kensington recommends, “Women around 45 should have a DXA scan to assess bone density. Building bone strength early and maintaining it through menopause is crucial. Focus on weight-bearing exercise, proper sleep, and a balanced diet.” In some cases, HRT can help prevent bone loss, especially in women experiencing early menopause or severe symptoms.

Ultra-Processed Foods: Strong bones depend on diets rich in calcium and vitamin D, said Rob Hobson. “A diet full of ultra-processed foods lacks the essential nutrients needed for bone strength. These foods often provide excess calories but very few vitamins and minerals.”

What to do: Cut back on ultra-processed foods and cook more from fresh ingredients. A balanced diet that includes wholegrains, lean proteins, fruits, vegetables, and healthy fats ensures your bones get the nourishment they need at every stage of life.

Long-Term Medicines or Illness: Certain conditions, like an overactive thyroid, can increase the rate at which bones lose density. A guide by Viridian Nutrition and GP Dr Siobhan Brennan, notes that some weight-loss drugs, steroids, cancer treatments, antidepressants, and proton-pump inhibitors can also affect bone strength.

What to do: Speak with your doctor or pharmacist about reviewing your medication.

Ditching Dairy Products: Dairy products like milk, yogurt, and cheese are excellent sources of calcium, said Lorna. She further told us, “Cutting them out, whether due to veganism or dietary restrictions, can reduce calcium and vitamin D levels, raising the risk of osteoporosis.”

What to do: Adults need about 1,000 mg of calcium daily. “If you don’t consume dairy, replace it with fortified foods such as plant-based milks or breads, calcium-rich greens, tofu, nuts, seeds, dried fruit, and pulses,” says Lorna.

Gut Diseases: Conditions like Crohn’s disease or colitis can damage the intestine, impairing the absorption of key nutrients such as calcium and vitamin D,” Lorna explains. If untreated, this can eventually lead to osteoporosis.

What to do: Early diagnosis and, if necessary, a specialist diet guided by a dietitian can help the gut heal and absorb nutrients again. Calcium and vitamin D supplements may be prescribed, and a bone scan at diagnosis is a good preventive step.

Too Much or Too Little Exercise: Exercise plays a crucial role in maintaining bone health, but both inactivity and overtraining can cause harm. “Most people do too little, which increases their risk of brittle bones—even in their 30s or 40s,” says Dr Laird.

What to do: Aim for at least 30 minutes of physical activity daily, advises Dr Laird. Include weight-bearing exercises, like walking or jogging, which help keep bones strong and resilient.

The NHS has released a warning for people who take levothyroxine to manage thyroid conditions. With an estimated 33 million prescriptions issued every year across the UK, levothyroxine is among the most frequently prescribed medicines provided by the NHS.

Levothyroxine is mainly used to treat an underactive thyroid, a condition medically known as hypothyroidism. Depending on a patient’s needs and a GP’s assessment, the medicine is usually prescribed either as a tablet or as a liquid taken by mouth.

What Is Levothyroxine?

The NHS website explains that while most adults and children can safely take levothyroxine, there are specific situations where it may not be recommended. These restrictions are based on a person’s medical history and current health conditions.

People Who May Not Be Able to Take Levothyroxine

According to NHS guidance, levothyroxine may not be suitable if any of the following apply:

1. You have a heart condition such as angina, heart disease, or heart failure
2. You have a condition that affects your adrenal glands
3. You have previously suffered a heart attack
4. You have an overactive thyroid that produces excess thyroid hormone, known as thyrotoxicosis
5. You have diabetes
6. You have had an allergic reaction to levothyroxine or another medicine in the past
7. You have high blood pressure
8. Patients are advised to inform their GP or specialist about any of these conditions before starting treatment.

Levothyroxine: Possible Side Effects to Be Aware Of

Levothyroxine can cause a range of side effects, some of which may require urgent medical attention. Common side effects associated with the medication include:

• Flushing or excessive sweating
• Feeling restless, anxious, or overly energetic
• Difficulty sleeping
• Nausea
• Headaches
• Vomiting
• Shaking or trembling
• Diarrhoea
• Muscle cramps

The NHS notes that this is not a complete list, and other side effects may occur. Patients are advised to read the information leaflet included with their medication for full details.

Levothyroxine: When to Seek Medical Help

Although these side effects can be unpleasant, they are usually mild and do not typically require a hospital visit. If symptoms persist or become troublesome, the NHS recommends speaking to a doctor or pharmacist for advice.

However, certain symptoms should not be ignored. If you notice a fast or irregular heartbeat while taking levothyroxine, you should contact a doctor or call NHS 111 as soon as possible.

More serious symptoms require immediate action. Anyone experiencing chest pain while on levothyroxine is advised to call 999 without delay, as this could signal a medical emergency.

Disclaimer: This article is for general information only and is not a substitute for medical advice. Levothyroxine should be taken only as prescribed by a qualified healthcare professional. Do not start, stop, or change your medication without consulting your doctor. If you experience severe symptoms or a medical emergency, seek immediate medical attention or call emergency services.

Delhi, on Wednesday morning, woke up to 'very poor' air. The visibility was low and, in fact, the India Meteorological Department (IMD) issued an orange alert for dense fog between 8.30am and 10am. Visibility remained low, and as per the 24-hour average Air Quality Index, Delhi stood at 384, as confirmed by the data from the Central Pollution Control Board (CPCB). In certain areas, including Anand Vihar, AQI remained under 'severe' level, at 452.

This has resulted in cancellation of t least 148 flights and over 150 flights were delayed at the Delhi airport.

However, there may be a silver lining, in an interview with TOI, Tarun Kumar Pithode, who took charge as the new full-time member secretary of the Commission for Air Quality Management (CAQM) said that Delhi can expect "more blue-sky days over next 3-4 years".

How Does The Commission for Air Quality Management Plan To Bring Delhi's Pollution Down?

Delhi’s fight against air pollution is set to intensify over the next few years, with the CAQM outlining a multi-pronged plan aimed at delivering “more blue-sky days” for the capital. Rather than relying on emergency measures alone, the strategy focuses on long-term, structural fixes across transport, industry, energy and regional coordination.

Cutting Emissions at the Source

One of CAQM’s core priorities is reducing pollution from vehicles, which remain a major contributor to Delhi’s poor air quality. The plan pushes for faster adoption of electric vehicles, tighter checks on polluting commercial vehicles, and a stronger public transport network. Scrapping old, high-emission vehicles and discouraging diesel use through stricter enforcement are seen as key steps to curb everyday emissions, not just during winter spikes.

Cleaning Up Industry and Power Generation

Industrial pollution is another major target. CAQM has stressed a shift away from coal and other dirty fuels toward cleaner energy sources. Industries operating in and around Delhi are being pushed to adopt cleaner fuels such as natural gas, along with better emission-control technologies. Power plants in the region are also under scrutiny, with stricter norms to ensure they do not become pollution hotspots during peak winter months.

Tackling Dust and Construction Pollution

Construction dust and road dust significantly worsen Delhi’s air quality, especially during dry months. CAQM’s plan includes stricter enforcement of dust-control norms at construction sites, better mechanised road sweeping, and regular water sprinkling on major roads. Authorities are also being asked to improve urban planning to reduce exposed soil and unpaved areas that contribute to dust pollution.

Managing Seasonal Pollution and Stubble Burning

A major part of Delhi’s pollution problem comes from outside the city, particularly crop residue burning in neighboring states. CAQM has emphasized regional coordination, working with states like Punjab, Haryana and Uttar Pradesh to reduce stubble burning. This includes promoting alternative methods for crop residue management, providing financial incentives, and ensuring accountability when violations occur.

Data-Driven and Year-Round Action

Unlike earlier approaches that focused largely on winter emergencies, CAQM’s plan relies on year-round monitoring and data-driven action. Expanded air-quality monitoring, better forecasting, and early interventions are expected to prevent pollution levels from spiralling out of control. The aim is to move from reactive crisis management to consistent prevention.

A Long Road Ahead

CAQM officials acknowledge that Delhi’s pollution problem will not disappear overnight. However, with coordinated action across sectors and states, they believe the capital can see steady improvement over the next three to four years. The promise of more blue-sky days hinges not just on policy, but on strict enforcement and sustained public cooperation.

"There is a big mistake you are making when you fly and no one talks about how to prevent it," writes Dr Rema Malik, a board-certified vascular surgeon, based in Houston, Texas. On her Instagram post she talks about how our body deals with much of a serious challenge once we enter the plane and the cabin doors shut. She points out that while most of us are busy settling into our seats, our veins enter a risky environment that could raise the chance of developing a blood clot. These risks include deep vein thrombosis or DVT. She points out that this risk is not just limited to older adults, but to people with known health issues too.

What Really Happens to Your Body Mid-Flight

Dr. Malik explains that air travel creates what she calls a “three-hit combo” that puts your circulation under stress.

First is prolonged sitting. When you stay seated for hours, your calf muscles, often called your second heart, stop doing their job. These muscles help push blood back up toward the heart. Without movement, blood begins to pool in the legs instead of flowing upward.

Second comes dehydration. Cabin air is extremely dry, far drier than most natural environments. This causes your body to lose moisture faster than you realize. As dehydration sets in, your blood becomes thicker and more sluggish, which makes clot formation easier.

The third factor is cabin pressure. Lower pressure at cruising altitude causes veins to dilate or expand. This stretching weakens the tiny valves inside your veins that normally prevent blood from flowing backward. Gravity then does the rest, encouraging blood to settle in the lower limbs.

This combination is not about discomfort. It is about safety.

Read: Not Boarded Any Flight And Still Monday Feels Like A Jetlag? You Are Not Alone

Why Age Is Not the Only Risk Factor

There is a common belief that blood clots only affect the elderly or people with chronic illnesses. Dr. Malik strongly disagrees. Whether you are 25 or 65, long flights place similar stress on your circulation. Sitting still, dehydration, and pressure changes affect everyone, regardless of how fit or young they feel.

That is why she recommends preparing your body for travel just as seriously as you prepare your suitcase.

Wear the Right Protection Before You Fly

Compression socks are not just for people with medical conditions. Dr. Malik calls them non-negotiable for air travel. A compression level of 15 to 20 mmHg helps mechanically push blood upward, prevents swelling, and supports healthy circulation.

The key is timing. Put them on before you leave home, not after you board the plane, so your veins are supported from the very start.

Hydration Is a Flight Essential

Her rule is simple. Drink eight ounces of water for every hour you are in the air. This helps keep your blood from becoming too thick.

Coffee, alcohol, and wine do not count. In fact, they make dehydration worse. If you are serious about flying safely, water needs to be your main beverage.

Keep Your Calf Muscles Active

Every 30 minutes, Dr. Malik recommends doing 30 ankle pumps. Lift your toes up and down as if you are pressing a gas pedal. This simple movement activates your calf muscles and helps clear stagnant blood from your legs, even if you cannot get up and walk.