As children, most of us thought that bone and joint aching was something that our parents or grandparents experienced—something age-related. Now, however, it's not rare to find a 28-year-old complaining of sore knees or creaky joints after a weekend of moderately intense exercise. Whether it's delayed-onset muscle soreness after working out or soreness after performing simple household tasks, many young adults are suffering from symptoms of bone weakness much sooner than anticipated. The question is—why are our bones weakening so early, and what everyday habits are quietly undermining our bone strength?

Our bones are designed to be strong and tough naturally, but several lifestyle factors can weaken them inadvertently in the long run. Dr. Ramkinkar Jha, Orthopaedic Surgery and Chief and Unit Head of Orthopaedics, elaborates, "Bone health is not a function of age; it's a function of how we handle our bones on a daily basis. A lifestyle that is too sedentary, not good eating habits, too much caffeine consumption, and continuous stress are some of the major offenders resulting in premature bone deterioration."

One of the primary causes of premature bone weakness is the progressive loss of muscle mass, which begins in our 30s. "Muscle holds up the bones, and as we get older, its quality goes down, and the joints bear more pressure," Dr. Jha explains. Ligaments and tendons also lose their elasticity, leading to stiffness and pain, particularly in the knees and lower back.

Everyday Mistakes That Weaken Bones

Whereas genes do play a part in the strength of bone, it is our day-to-day lifestyles that have an exponentially greater impact. Some of the most frequent practices that contribute to premature bone weakness are listed below:

1. Sedentary Lifestyle

Today's work culture of sitting for hours on end poses a significant danger to bone health. Our body's skeletal framework needs constant stimulation through weight-bearing exercises to maintain strength. Reduced movement causes loss of bone density, which compromises their ability to withstand fractures.

2. Lack of Proper Nutrition and Adequate Nutrients

Bones require calcium and vitamin D to stay strong. Omitting dairy or foods with calcium, coupled with no vitamin D from sunlight, substantially damages bones. "Most young adults adopt very restrictive diets that fail to provide their daily needs of calcium and vitamin D, putting them at risk for bone loss," explains Dr. Jha.

3. Excessive Caffeine and Alcohol Intake

Excessive caffeine is known to hamper calcium intake, and a lot of alcohol hastens the loss of bones. Research indicates that frequent binge drinking lowers bone density and makes bones more prone to fractures, particularly among younger adults who are still in the active bone acquisition phase.

4. Chronic Stress and Anxiety

Stress has a greater effect on bone health than we appreciate. Dr. Jha elaborates, "Long-term stress causes excessive cortisol production, a hormone that blocks calcium absorption and lowers bone density." That's why people living under chronic stress are more susceptible to osteoporosis and fractures.

5. Poor Posture and Insufficient Strength Training

Slouching in the chair or standing with unequal weight distribution puts undue pressure on particular bones and joints. This causes misalignment, long-term pain, and wear on the bones over time. Weight-bearing and strength training are essential in preserving bone density, yet people more often than not exclude them from their exercise routine in favor of cardiovascular exercise.

Warning Signs: Is Your Body Trying to Tell You Something?

Our bones don't suddenly break overnight. They first give us subtle warning signs, which are:

• Recurring joint pain or stiffness
• Brittle nails and loss of grip strength
• Sudden pain in the back, which could be due to vertebral fractures
• Receding gums, which may be a sign of jawbone loss
• Repeated small fractures from minor impacts
• Early detection of these signs can avoid serious bone conditions later in life.

How to Strengthen Your Bones Before It's Too Late

It's never too early—or too late—to begin caring for your bones. Here's how you can strengthen your skeletal system and avoid premature bone loss:

• Strength training, resistance exercises, and weight-bearing exercises such as brisk walking, hiking, and yoga stimulate bone growth and enhance density.
• Add calcium-rich foods such as dairy, leafy greens, almonds, and fortified cereals. Combine these with vitamin D sources such as eggs, fatty fish, and sufficient sunlight exposure.
• Because high cortisol levels may cause weakening of bones, regular exercises like meditation, breathing, and physical exercises can play a great deal in helping.
• Restricting caffeine, alcohol, and smoking can help decelerate bone loss. Instead, drink plenty of water and eat nutrient-rich foods.
• If you have a family history of osteoporosis or get joint pains early in life, it is a good idea to get your bones scanned for density in your 30s so that you can check your bone health.

Fragility of the bones in young age is not necessary—it can be prevented. Dr. Jha highlights, "Bone health is an investment. The small choices you make daily—what you eat, how you move, and how you manage stress—determine your bone strength for decades to come."

So, the next time your knees hurt after a routine activity, don't simply shrug it off as another bad day. It may be your bones calling for proper care. Pay attention, take action, and safeguard your bony base before things get out of control.

Dr. Ramkinkar Jha is an Orthopaedic Surgery and Chief and Unit Head - Orthopaedics (Unit III) at Artemis Hospitals in India

Hypertension, or high blood pressure, is a condition where the force of blood against artery walls is consistently too high. According to the Centers for Disease Control and Prevention (CDC), it's often called the “silent killer” because it typically has no warning signs but can lead to serious heart disease, stroke, and kidney failure over time. The World Health Organization (WHO) defines it as a major global health issue, with over 1.28 billion adults aged 30–79 estimated to have hypertension, most of them unaware of their condition.

Hypertension & the Young: A Growing Concern

While traditionally seen as an older person’s problem, hypertension is now being diagnosed in younger individuals—often silently progressing due to unmanaged mental health issues. According to Ms. Aanchal Choudhary Ahuja, Clinical Psychologist (RCI Recognised), Lissun, one of the major drivers behind this shift is the unique emotional and digital stress young adults face today.

“Social media is tricky,” says Ms. Ahuja. “On one hand, it connects us. On the other, it constantly bombards us with things to compare ourselves to—perfect bodies, perfect lives, perfect careers. That kind of pressure builds quietly.”

The Link Between Hypertension and Mental Health

Hypertension and depression are closely interconnected. Biologically, chronic stress and depression activate the hypothalamic-pituitary-adrenal (HPA) axis, which raises cortisol levels—a stress hormone that, when elevated for long periods, can cause high blood pressure. Psychologically, depression can lead to a lack of self-care, poor diet, and disrupted sleep—all of which are risk factors for hypertension.

“I’ve seen patients come in with symptoms of anxiety and low mood, only to find out they’re also dealing with elevated blood pressure,” Ms. Ahuja explains. “It becomes a vicious cycle, where one condition fuels the other.”

Social Media and the Stress Spiral

Constant scrolling, especially late at night, leads to poor sleep and a sense of falling behind. “You open LinkedIn and suddenly feel like you're not doing enough,” says Ms. Ahuja. “It’s a subtle, constant comparison we don’t even realize we’re making.” Over time, this quiet stress impacts both mental health and cardiovascular health.

One of her clients, a 24-year-old tech employee, came in for therapy due to insomnia and anxiety. She was later found to have early-stage hypertension. “Her daily stress included back-to-back meetings, no breaks, and social media-induced sleep deprivation,” Ahuja recalls.

Signs You Shouldn't Ignore

In young adults, the early symptoms of co-existing hypertension and mental health strain can be subtle. These may include:

• Persistent fatigue
• Difficulty concentrating or brain fog
• Headaches or chest tightness
• Mood swings or emotional numbness
• Loss of interest in hobbies and relationships

“These are the body’s early warning signs,” Ms. Ahuja stresses. “Often, they’re easy to dismiss, but they’re the mind and heart asking for help.”

Long-Term Effects of Digital Overload

Poor sleep, endless comparison, and doom-scrolling quietly alter your baseline stress levels. “These habits, over months or years, change your body. You may feel 'used to it,' but your heart isn’t,” says Ahuja. Chronic stress can eventually lead to hypertension, digestive issues, weakened immunity, and emotional burnout.

Preventive Steps: From Screen Breaks to Therapy

According to Ms. Ahuja, prevention starts with awareness. “Mental health check-ins should be routine, just like blood tests. Even if nothing feels ‘wrong’, it helps catch the buildup of stress early.” She also advocates for regular digital detoxes. “Our brains weren’t designed for constant content. Taking breaks—even just keeping your phone away during meals—can reduce cortisol levels and help reset your nervous system.”

Her Advice to the Overwhelmed

“Don’t wait until it gets bad,” she says. “Waiting for a breakdown to act is like waiting for your car engine to explode before checking the oil.” Her practical suggestions:

• Limit screen time, especially before bed
• Build boundaries between work and rest
• Talk to someone—friend, mentor, or therapist
• Don’t dismiss your feelings just because they don’t seem ‘serious enough’

The search for ways to extend one’s biological life in one way or the other has become a popular notion. While we may not have found how to extend one’s biological years, increasing the average age of survival is a goal many people and countries are trying to achieve. Many studies have pointed out things that increase the biological age of our organs, making them older than our chronological age, however, what are the things that can influence our biological age positively?

A new study suggests that what women choose to eat when they are middle-aged really matters for how healthy they will be when they get older. Specifically, eating more foods with lots of fiber and good types of carbohydrates during midlife seems to make women much more likely to be both mentally sharp and physically fit in their later years, which is great news for long-term well-being.

Diet's Influence on Later Life Quality

While we already know a lot about how our diet can impact how long we live and whether we get serious diseases, this recent research takes a closer look at how our food choices impact the overall quality of life we experience as we grow older. The study wanted to understand how the foods we eat influence our overall quality of life as we age – things like being able to think clearly, move easily, and feel good mentally, not just avoiding illness. This gives us a more complete picture of how food shapes our aging process.

Researchers at Tufts University looked at information from a very large group of 47,512 women who were part of the long-running Nurses’ Health Study. This study has been going on for many years and is highly respected for its work in figuring out what causes long-term diseases in women. The researchers analyzed the women's eating habits over several decades, paying close attention to what they were eating during their middle ages.

What You Eat In Your Midlife Can Affect You Long Term

The researchers specifically concentrated on the dietary information gathered in 1984 and 1986, a period when the women in the study were in their middle age. This focused on the types of carbohydrates the women were eating. They found that the best kinds were whole grains (like brown rice and whole-wheat bread), whole fruits and vegetables, and legumes (like lentils and beans). These are considered high-quality because they have lots of fiber and starches that take longer for our bodies to break down, which is better for our blood sugar and helps us feel full. Low-quality carbs were things like white bread and sugary drinks.

What Is Healthy Aging Other Than Eating Healthy?

The researchers had a specific way of defining what "healthy aging" looked like. For the women in the study, it meant living to at least 70 years old without having any of 11 major long-term diseases, plus having good memory and physical abilities, and also being in good mental health. This definition shows that healthy aging is about more than just not being sick; it's also about being able to enjoy life and function well in both mind and body as we get older.

The results of the study were quite interesting. They found that women who regularly ate more of those high-quality carbohydrates during their middle years had a significantly higher chance – about 31% higher – of aging in a healthy way. On the flip side, women whose diets were heavy in low-quality carbohydrates had a lower chance of healthy aging. This really highlights how the choices we make about carbohydrates in our middle age can have a big impact on our health and well-being in our later years.

At this stage of technological advancement, most people carry their smartphones around with them all the time. Many of us use it for our daily needs like phone calls, placing orders and keeping track of our activity levels. However, what you may not have known, is that this daily activity tracking could be the key to proper recovery if you ever run into an accident.

A new study has found that the information your smartphone collects about your daily movement can tell doctors a lot about how quickly and well you'll get back on your feet after breaking a leg or a hip. It's like your phone holds clues to your body's natural ability to heal and get moving again, even before the injury happens. This could be a really helpful tool for doctors and patients.

Pre-Injury Mobility Could Be Key To Recovery Success

The study's findings, published in the Journal of Bone & Joint Surgery, researchers discovered that the data from smartphones, like how many steps a person took each day, how fast they walked, how long their steps were, and their walking style (gait), all give a clear picture of how well they are likely to recover after their bone break. It turns out that your body's usual way of moving before the injury is a strong indicator of how your recovery will go and how well you'll regain your physical abilities later on.

How It Revolutionizes Orthopedic Care with Personalized Insights

Researchers believe that using smartphone data in this way has the potential to really change how doctors provide care for broken bones. It can help doctors give patients a better idea of what to expect during recovery, spot any problems earlier, and create recovery plans that are specifically tailored to each person based on their own movement history. This means a more personalized and effective healing process.

How Did The Study Find This?

To do this study, the researchers asked 107 adults who had already had surgery for a broken hip or leg at least six months earlier to share the data collected by their Apple iPhones. This information included things like their daily step count, their usual walking speed, how long their steps were, and the way they typically walked. By looking at this past movement data, the researchers could see patterns related to their recovery.

The study's results clearly showed that there's a strong link between a person's activity levels before they broke their leg or hip and how active they were during their recovery. For example, people who regularly took more steps each day before their injury also tended to take more steps as they were healing and getting back to their normal routines. This shows how important baseline fitness is for your body in general as well as in case of recovery.

Doctors Can Now Use Phone Data for Treatment

The study concluded that one’s doctors and physicians could use this information about how people moved before their injury, gathered from their smartphones, to create much more precise plans for surgery, give better advice about recovery, and set more realistic goals for physical therapy. This way, the treatment and recovery process can be designed specifically for each individual, potentially leading to better and faster healing and a return to normal activities.