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

You cannot see it, feel it, or hear it increasing, but cholesterol might be quietly present in your bloodstream, creating trouble for your heart. Your everyday habits, like late-night scrolling, snack-bingeing, or skipping workouts, could be some of the reasons.

Experts warn that ignoring cholesterol is not a wise idea. “High cholesterol is not always easy to spot, and your everyday habits could be quietly leading to it. Making small, steady changes can really help your heart stay healthy,” explains Dr Vikas Vashisth, MD, Internal Medicine, SilverStreak Multispeciality Hospital.

We turn to experts to know what causes bad cholesterol and, more importantly, how you can lower it.

Rethink Your Fats

Fried food might taste divine, but they are not doing your heart any favours. Foods high in saturated fats, like red meat and full-fat dairy, increase LDL (the “bad” cholesterol). Trans fats, lurking in packaged snacks and baked goodies, are equally problematic.

“Go for healthier fats instead,” advises Dr Vashisth. Like olive oil for your cooking, a handful of nuts for your 4 pm cravings, or avocado on toast.

Increase Fibre Intake

If there is one thing that helps fight cholesterol, it is soluble fibre. Found in foods like oatmeal, apples, pears, kidney beans, and even Brussels sprouts, fibre acts like a sponge, soaking up cholesterol and flushing it out.

“Try to get 5 to 10 grams of soluble fibre every day to lower LDL cholesterol,” says Dr Vashisth. And no, that does not mean buying ‘fibre-rich’ biscuits; stick to whole, natural foods.

Sweat It Out

HDL is the “good” cholesterol that protects your heart. Exercise boosts HDL while lowering LDL, making it a double win. “Aim for at least 30 minutes of moderate activity most days,” suggests Dr Vashisth. Brisk walks, cycling, swimming, or even a dance session in your living room can do the trick.

Pick Heart-Healthy Foods

Food can be medicine if chosen wisely. Omega-3 fatty acids found in salmon, mackerel, walnuts, and flaxseeds help lower triglycerides and blood pressure. You can also try plant sterols or stanols (often in fortified foods) that block cholesterol absorption. Consider them little bodyguards in your kitchen.

Keep an Eye on the Scales

Carrying extra weight does not just sit on your waistline; it affects your cholesterol, too. “Even small changes in weight can have a positive impact,” says Dr Vashisth. Balance your meals, cut back on sugar-loaded snacks, and stick to consistent movement. Think of it as housekeeping for your health.

Why Indians Need to Pay Extra Attention

Most people imagine cholesterol to be a “Western problem”. But Indians are at higher risk of heart disease at younger ages. “We develop heart disease earlier due to a distinctive pattern of dyslipidaemia—high triglycerides and small, dense LDL particles,” warns Dr Honey Sharma, Consultant, Interventional Cardiology, Shalby Hospital.

On top of that, some people have genetically high cholesterol, making monitoring all the more vital. Dr Sharma stresses that guidelines by the Cardiological Society of India recommend stricter cholesterol targets than Western populations.

Habits That Raise Cholesterol

Not all cholesterol triggers are obvious. According to Dr Sharma, your everyday choices might be the stealthy culprits:

• Poor Sleep: Burning the midnight oil raises cortisol, which spikes cholesterol. Target at least 7 hours of shut-eye.
• Inactivity: Long hours at the desk lower HDL. Stand, stretch, or walk every hour.
• Chronic Stress: Stress pushes your liver to churn out cholesterol. Counter it with yoga, journaling, or short breaks.
• Sugar Overload: Beware of “low-fat” snacks that hide sugar. They raise triglycerides. Instead, choose fruit, nuts, or homemade curd.

Simple Fixes That Actually Work

You do not need a total lifestyle makeover. Start with tiny swaps:

• Eat more greens, legumes, and fruits.
• Walk, cycle, or dance daily.
• Replace stress scrolling with music, meditation, or journaling.
• Snack smart: pick seeds, roasted chickpeas, or fresh fruit.

Donald Trump’s health has once again become a hot talking point, but this time it is not about his diet or late-night Twitter habits. Instead, two psychologists are raising red flags about something far more serious: dementia. According to them, the US president has been showing what they describe as a “dead ringer telltale sign” of frontotemporal dementia (FTD) and they warn that the symptoms appear to be getting “worse and worse”.

The psychologists’ concern

Clinical psychologists Dr. Harry Segal and Dr. John Gartner, hosts of the podcast Shrinking Trump, claim that Trump’s psychomotor functioning has visibly deteriorated. Speaking to The Guardian, Dr. Gartner said, “Some of the more evidence that we've been talking about recently has been his psychomotor performance, that we're seeing a deterioration in his motor performance, which also goes with dementia because with dementia there's a deterioration of all faculties, all functions.”

Adding to the intrigue, the Mirror reported that Trump has been spotted “frantically” trying to hide the back of his hand, fuelling speculation about his health. According to Dr. Gartner, Trump’s verbal slips, struggles with language, and now motor difficulties fit the pattern of a neurodegenerative disorder. He even suggested Trump may have more than one form of dementia, but he believes one stands out: frontotemporal dementia.

“One of the things that one of the neuropsychologists that we were working with last year pointed out that is almost a dead ringer telltale sign of frontotemporal dementia is something they call a wide-based gait, where you have a sort of one of your limbs, one of your legs, and you kind of swing it in a semicircle,” Dr. Gartner explained.

What exactly is frontotemporal dementia?

Frontotemporal dementia (FTD) is not a single disease but a group of disorders that attack the brain’s frontal and temporal lobes. These regions control personality, social behaviour, and language, the very things that often change first in people with the condition.

Unlike Alzheimer’s disease, which is better known, FTD often shows up earlier, typically between the ages of 40 and 65. However, it can appear later in life, making it tricky to diagnose. Many patients are first misdiagnosed with psychiatric conditions or even Alzheimer’s because the symptoms overlap.

Symptoms that raise eyebrows

The Mayo Clinic states that the symptoms of FTD vary depending on the most affected part of the brain. The progression is gradual but relentless.

Behavioural symptoms include:

• Socially inappropriate behaviour.
• Loss of empathy and sensitivity to others.
• Poor judgement and impulsivity.
• Apathy that can be mistaken for depression.
• Compulsive habits such as tapping, clapping, or repetitive lip-smacking.
• Decline in hygiene.
• Odd eating habits – from sudden sugar cravings to chewing on non-food items.

Language-related symptoms include:

• Trouble understanding and producing speech.
• Difficulty finding the right words.
• Using vague terms like “it” instead of specific words.
• Simplified, telegraphic speech.
• Errors in building sentences.

Movement-related symptoms (less common but significant) include:

• Tremors, stiffness, or muscle spasms.
• Difficulty swallowing or weakness.
• Poor balance leading to falls.
• Inappropriate emotional outbursts like laughing or crying.

The “wide-based gait” noted by Dr. Gartner falls into this movement-related cluster, aligning with the suspicion of FTD.

What causes it?

FTD literally shrinks the brain; the frontal and temporal lobes undergo atrophy while abnormal proteins accumulate. The precise cause is not always clear, but genetics plays a role in some cases. Mutations in certain genes overlap with conditions like ALS (amyotrophic lateral sclerosis), hinting at a deeper biological link that scientists are still trying to untangle.

Interestingly, over half of people diagnosed with FTD have no family history of dementia, meaning the condition can strike seemingly out of the blue.

Who is at risk?

The only established risk factor is family history. Unlike heart disease or type 2 diabetes, lifestyle choices have not been clearly tied to developing FTD. Still, because it often appears earlier than Alzheimer’s, it can be devastating for families, robbing individuals of their personality, judgement, and communication skills during what should be the prime of life.

While Trump’s team has not confirmed or denied any health concerns, the observations of Dr. Segal and Dr. Gartner point to a broader issue: recognising the early signs of dementia in public figures and ordinary people alike. If the psychologists are correct, the president may be experiencing symptoms that fit squarely within the profile of frontotemporal dementia.

What is Bruce Willis's health update? He was also diagnosed with FTD over three years ago

Bruce Willis Health Update: Besides Trump's news, there is an update on Bruce Willis's health. At the preview of ABC's special Emma & Bruce Willis: The Unexpected Journey, Willis' wife Emma opened up about her husband's battle with frontotemporal dementia, saying his “brain is failing him” and his “language is going.” Despite the heartbreaking progression of the disease, she says their family has found new ways of communicating and cherishes the rare moments when his true personality shines through.

The 70-year-old “Die Hard” and “Sixth Sense” star was diagnosed with frontotemporal dementia more than three years ago. In 2023, his family revealed the condition.

When couples struggle to conceive, they usually think of hormone imbalances, advancing age, or lifestyle problems. But did you ever imagine that the real hindrance could be something as silent as chronic inflammation? It does not make headlines like PCOS or low sperm count, yet it silently disrupts the reproductive system in both men and women. And yes, it could be standing between you and your dream of parenthood.

Inflammation is More Than Just Swelling

Dr. Rupali Tambe, Fertility Specialist at Nova IVF Fertility, Lullanagar, explains that chronic inflammation is increasingly being linked to infertility. “Some conditions, such as infections, endometriosis, and polycystic ovary syndrome (PCOS), are marked by inflammation. This can impact the uterus and cervix, ultimately reducing the chances of conception,” she says.

Inflammation is like the body’s fire alarm. It is helpful when you have hurt yourself or caught an infection. But when the alarm does not switch off, the body is stuck in a low-level state of stress, which can interfere with ovulation, sperm production, and even implantation.

The Science of Why It Affects Fertility

According to Dr. Mandavi Rai, Senior Fertility and IVF Specialist at Motherhood Fertility & IVF, Noida, the trouble goes deeper than you think. “Chronic inflammation due to conditions like PCOS, autoimmune diseases, poor diet, or stress can impact the ovaries, fallopian tubes, and uterus in women. In men, it damages sperm production, count, and motility,” she points out.

For women, this could mean poor egg quality, scarring of the fallopian tubes due to pelvic inflammatory disease or endometriosis, or hormonal imbalances that block ovulation. For men, issues like orchitis (testicular inflammation) or varicocele (enlarged veins in the scrotum) can heat things up. Higher testicular temperature disrupts sperm formation, leaving fewer healthy swimmers.

Can Diet Calm the Fire?

You do not have to live with inflammation forever. Dr. Tambe says that studies suggest an anti-inflammatory diet may boost pregnancy rates in women and even improve sperm quality in men.

An anti-inflammatory diet would include foods like salmon, walnuts, flaxseeds, berries, mushrooms, leafy greens, tomatoes, yoghurt, and even kimchi. Avocados, turmeric, ginger, kale, and green tea also make the cut. These foods are packed with antioxidants and healthy fats that cool inflammation naturally.

And Dr. Tambe advises skipping processed, fried, and sugary foods. That means saying no to French fries, pizzas, pastries, namkeens (salty mixtures), and fizzy drinks. Basically, if it comes in a packet or is dripping with oil, it is not doing your fertility any favours.

Beyond Food Choices

Food is not the only reason here. Dr. Rai stresses that daily exercise, quitting smoking and alcohol, and maintaining a healthy weight are essential. “Regular activities like swimming, cycling, or yoga reduce inflammation markers in the body and improve reproductive health,” she says.

Do not forget stress. Chronic stress itself is a proven inflammation trigger. Meditation, deep breathing, or just unplugging from your phone for an hour a day can help quiet your nervous system. And yes, quality sleep, at least 7 to 8 hours, acts as nature’s best anti-inflammatory pill.

When Lifestyle Changes Aren’t Enough

Sometimes, lifestyle fixes and diets cannot tackle severe inflammation. That is when medical interventions step in. Non-steroidal anti-inflammatory drugs (NSAIDs), antibiotics (for infections), or hormonal treatments may be prescribed by specialists.

For couples facing stubborn infertility, assisted reproductive technologies (ART) like IVF or ICSI can provide hope. “Women with infertility who followed an anti-inflammatory diet during IVF had better pregnancy outcomes compared to those who didn’t,” Dr. Tambe says.

Infertility is rarely caused by a single factor, but chronic inflammation is an under-recognised condition. The right mix of an anti-inflammatory diet, lifestyle changes, and expert care can make all the difference.