We have all seen movies where right before the hero starts fighting, he cracks his knuckles and makes it look like the coolest thing in the world! But then our parents told us that you should not crack your knuckles because that weakens your grip and hand strength. But is that true? While many people do say that they experience a small loss in strength immediately after they crack their knuckles, but are their long-term effects to it? And what is the sound actually coming from?

The reason why people crack their fingers is because the evident and sharp crack noise causes a sense of relief. Many people also do it when they have done an activity that required them to work with their hands a lot like typing or sewing, giving themselves a sense of satisfaction, similar to stretching after doing hard work. That "crack" sound can make some people cringe, while others find it strangely satisfying. Cracking your knuckles is a pretty common habit, but there are a lot of misunderstandings about it. Some people do it without even thinking, others can't stand the noise, and some can't crack their knuckles at all. You might have been told as a kid that it causes arthritis or makes your fingers swell up. But those are just old wives' tales. There's a real science behind this habit, and it's more interesting than you may think.

Why Do Knuckles Make That Popping Sound?

The "crack" isn't actually bones breaking or anything bad happening to your joints. It's a normal thing called "crepitus." This just means harmless popping, snapping, or grinding sounds that come from your joints. The main reason you hear this sound is because of gas bubbles in the fluid that cushions your joints. This fluid is called synovial fluid. When you move or stretch, these tiny bubbles form and then pop, making the sound. It's totally normal and doesn't hurt you. Sometimes, especially in bigger joints like your knees, shoulders, or ankles, the sound can also happen when the stretchy tissues that connect your bones (ligaments and tendons) move slightly and then snap back into place.

After you crack your knuckles, you can't usually do it again right away. You have to wait a bit. That's because the gas bubbles in your joint fluid have already popped, and it takes a little while for them to build up again. While cracking your knuckles doesn't give you arthritis, doing it too much might cause some problems. Doctors say that cracking them too often could make your joints a little wobbly and might even make your grip weaker. Also, if the stretchy tissues in your joints keep snapping over your bones, they can get irritated and sore.

When Joint Popping Might Mean Something More

Sometimes, a pop in your joint is just like cracking your knuckles, nothing to worry about. But other times, it can be a sign of something else. As we get older, the cushiony stuff in our joints, called cartilage, can start to wear down. This cartilage helps your bones move smoothly. When it gets thin or uneven, the bones can rub together, and that can make a grinding or popping sound. This is different from the pop you get from gas bubbles. If this grinding sound happens along with pain, it could be a sign of osteoarthritis. This is a type of joint problem that's more common in older people, but younger people can get it too, especially after a joint injury. If your joints hurt, especially in the morning or after you've been sitting still for a while, feel wobbly, or are hard to move, it's a good idea to see a doctor.

The NHS has pointed out one main sign that helps tell the flu apart from a regular cold, as experts warn of a “worrying increase” in flu cases across the UK. Reports show that infections are now about three times higher than this period last year, with flu season striking more than a month earlier than expected.

Figures from the UK Health Security Agency (UKHSA) show that positive flu cases jumped from 6.1% to 8.2%, mostly due to a sharp rise among school-aged children, NHS England said. Health officials are now urging people, especially children and vulnerable groups, to get vaccinated as soon as possible.

Here’s what the NHS says can help you tell whether you have the flu or just a seasonal cold.

How To Identify If You Have The Flu Or Just A Normal Cold?

Telling the difference between a cold and the flu can be tricky since their symptoms overlap, but there are a few ways to distinguish them.

According to the NHS, “Cold and flu symptoms are similar, but flu tends to be more severe.” One of the biggest clues that it’s flu and not a cold is if you “feel completely drained and too unwell to go about your day.” A regular cold, on the other hand, usually makes you feel under the weather, but you can still manage your normal activities.

Flu symptoms also tend to appear suddenly, often within a few hours, while a cold develops more slowly. Unlike a cold, which mostly affects the nose and throat, flu impacts the entire body.

The NHS lists the main symptoms of flu as:

• A sudden high temperature
• An aching body
• Extreme tiredness or exhaustion
• A dry cough
• A sore throat
• Headache
• Trouble sleeping
• Loss of appetite
• Stomach pain or diarrhoea
• Feeling sick or vomiting

What To Do If You Have Flu?

If you have flu, the NHS advises staying at home and avoiding contact with others, especially if you have a high temperature or are too unwell to carry on with normal tasks. To help prevent spreading the virus, you should:

• Wash your hands often with warm water and soap
• Cover your mouth and nose with a tissue when you cough or sneeze (if you don’t have one, use your elbow instead of your hands)
• Dispose of used tissues right away

Since flu viruses change every year, getting vaccinated annually is the best way to stay protected and reduce the risk of passing it to others. Vaccines are safe, effective, and one of the strongest defences against seasonal illness. Health officials urge everyone who is eligible to get their flu jab soon, with convenient appointments and local walk-in options now available.

Eligibility For The Flu Vaccine In UK

In the UK, the NHS offers free flu vaccinations to several groups, including people aged 65 and above, those with specific chronic health conditions, pregnant women, and caregivers. Children aged 2 to 3, as well as all children up to age 11 who fall into clinical risk categories, are also eligible. Meanwhile, children aged 4 to 17 in these risk groups can receive their flu shots at school or through their general practitioner, according to the NHS.

Melatonin and heart failure: Long-term use of melatonin, a popular over-the-counter sleep supplement, has been linked to a higher risk of heart failure and early death in adults with insomnia, according to new research published on Monday.

While the findings don’t show that melatonin directly causes heart problems, experts suggest that the need to rely on it regularly to fall or stay asleep could point to hidden heart-related issues.

What Is Melatonin?

Melatonin is a naturally occurring hormone that plays a key role in regulating sleep. Often called the body’s “sleep hormone,” it helps control the circadian rhythm, which is the internal clock that tells us when to sleep and wake up. The pineal gland in the brain produces melatonin, but many people now turn to melatonin supplements to improve sleep quality.

According to the Cleveland Clinic, these supplements are often marketed for managing insomnia or jet lag. While melatonin can help set a natural sleep cycle, it is not meant to diagnose, treat, or prevent any medical condition. In several countries, including the United States, it is available over the counter without a prescription.

Can Melatonin Lead To Heart Issues?

As over-the-counter supplements are not strictly regulated, melatonin products can vary widely in their concentration and purity. This inconsistency may contribute to different long-term effects on the body.

To assess the potential risks, researchers examined health data from more than 130,000 adults diagnosed with insomnia who had used melatonin for at least a year. They compared these individuals with others who also had insomnia but did not take the supplement.

The results were concerning. People who used melatonin for 12 months or longer showed about a 90 percent higher risk of heart failure over a five-year period than those who did not.

“Melatonin supplements are widely considered a safe and ‘natural’ solution for better sleep, so it was striking to see such strong links to serious health outcomes even after accounting for other risk factors,” said study author Ekenedilichukwu Nnadi, as quoted by The Independent.

Heart failure occurs when the heart cannot pump enough oxygen-rich blood to meet the body’s needs, which can be life-threatening. The study also observed a similar rise in heart failure risk among people who had at least two melatonin prescriptions filled 90 days apart. In fact, melatonin users were found to be 3.5 times more likely to be hospitalised for heart failure compared to non-users, according to the research, which was presented at the American Heart Association’s 2025 Heart Disease and Stroke Statistics meeting but has not yet been peer-reviewed.

So, Is Melatonin Safe To Consume?

To understand the implications, we spoke with Dr. Khushboo Hatekar, Assistant Professor of Neurology at Dr. D.Y. Patil Medical College, Hospital and Research Centre, Pimpri, Pune. She explained that long-term dependence on melatonin often points to underlying conditions such as cardiovascular stress caused by chronic insomnia.

“Insomnia itself raises blood pressure, stress hormones, and inflammation, all of which strain the heart. So, prolonged melatonin use may serve as a signal of hidden heart issues rather than being the direct cause,” she said.

Dr. Hatekar also cautioned against taking melatonin regularly without medical supervision. “Most guidelines recommend melatonin for short-term use, mainly for jet lag or specific sleep disorders,” she added. However, current evidence highlights the need for more detailed clinical studies to determine whether extended use poses a cardiovascular risk.

While short-term use of melatonin appears safe for most people, taking it continuously for a year or longer may increase the likelihood of heart failure and related complications. Both patients and doctors should carefully weigh the benefits and monitor heart health if the supplement is used over an extended period.

Do you struggle to concentrate and find it hard to focus on one task for more than a few minutes? You might be dealing with what psychologists are calling “popcorn brain”. The name may sound lighthearted, but experts say the condition is real and growing more common.

With constant use of smartphones, laptops, tablets, and televisions, people, especially teenagers and young adults, are spending most of their waking hours in front of screens. This nonstop exposure is leading to what’s now known as Popcorn Brain Syndrome, a modern problem that is affecting focus, attention span, and emotional balance.

Also Read: What Really Happens In Your Brain During Deep Sleep

To understand the condition better, we spoke with Dr. Astik Joshi, Child, Adolescent, and Forensic Psychiatrist at Veda Clinic, Rohini, and Fortis Hospital, New Delhi.

What Is Popcorn Brain Syndrome?

Popcorn Brain Syndrome refers to a state where the brain becomes so used to fast, constant digital stimulation that it struggles to adjust to slower, real-world activities. Much like popcorn rapidly popping in a microwave, the brain starts craving constant bursts of new information. When the pace slows down, like during reading or in-person conversations, the mind becomes restless, impatient, or easily bored.

According to Dr. Joshi, “Popcorn brain syndrome isn’t a formal medical term or diagnosis. It’s a phrase used to describe how our minds can’t stay still and keep jumping from one thought to another, just like popcorn pops when exposed to heat.”

Also Read: What Are Kratom And Kava, The Controversial Ingredients In ‘Feel Free’ Drinks?

However, now, the term “popcorn brain” has been gaining attention in mental health circles. It was first introduced by David M. Levy, Ph.D., a computer scientist at the University of Washington, who described it as a state where people become so used to multitasking online that real life feels too slow and uninteresting.

The syndrome is not limited to social media enthusiasts or office workers glued to their emails, the constant pings and alerts from our devices make this phenomenon relatable to almost everyone.

How Does Popcorn Brain Syndrome Affect Your Brain?

Popcorn brain can cause difficulty focusing, frequent distraction, restlessness, and poor time management. Dr. Joshi explained that screen time creates a continuous flow of stimulation that makes our thoughts and emotions jump around, causing mental and emotional unease.

“This constant mental restlessness can have a negative impact on teenagers and young adults,” he said. “Their brains are still developing, and they haven’t yet built full control over their emotions and thoughts. Continuous exposure to screens interferes with healthy brain development and emotional regulation.”

According to a Healthline report, people experiencing popcorn brain also often complain of eye strain, headaches, blurred vision, and neck or shoulder pain, symptoms that overlap with computer vision syndrome (CVS) or digital eye strain.

Social Media Is to Blame for Popcorn Brain Syndrome

It is no surprise that social media plays a major role in this growing issue. Studies show that frequent use of phones, computers, and apps like Instagram can deeply affect our ability to concentrate.

One study published in Scientific Reports found that simply having a smartphone nearby reduced participants’ focus during attention tests. When their phones were switched off or placed out of sight, their concentration levels improved noticeably.

Another study by Stanford University showed that constantly shifting attention between screens—whether social media, phones, or TV, makes it harder to complete even simple tasks. In a 2022 survey conducted by King’s College London, half of adults in the U.K. admitted they felt their attention spans had shortened significantly over time.

How To Cure Popcorn Brain Syndrome?

To break the cycle of checking your phone every few minutes and give your brain a reset, Dr. Aditi Nerurkar, Harvard Physician, suggests four simple practices:

Limit your scrolling time

Restrict yourself to no more than 20 minutes twice a day for social media or non-essential phone use. “Use your phone only for calls, messages, and important emails,” she advises. To keep track, set a timer whenever you scroll.

Turn off notifications

Disable push alerts and pop-ups that tempt you to pick up your phone unnecessarily.

Keep your phone away while working.

Place your smartphone at least ten feet from your desk so you can focus on tasks. “Do the same at home, especially when you’re spending time with family,” says Dr. Nerurkar.

Don’t sleep next to your phone

Avoid placing your device on your bedside table. This prevents you from checking it right before bed or first thing in the morning. Let loved ones know to call if there’s an emergency, and keep the ringer on instead.

Dr. Nerurkar acknowledges that cutting down on screen time won’t be easy at first. To make it easier, replace the habit with small, grounding activities, like grabbing a notepad, fidget toy, or book, or simply walk around for a minute or two when you feel the urge to reach for your phone.