If you've ever heard your knees pop when you stand up or noticed a cracking sound in your back as you stretch, you’re not alone. These sounds, medically known as crepitus, are common and usually harmless. But what exactly causes them? And when should you be concerned?

Joints are the points where two bones meet, and their movement can sometimes create various noises. While occasional popping is normal, persistent or painful joint sounds may signal underlying issues that require attention.

What Causes Your Joints to Crack and Pop?

There are several reasons why joints make noise, ranging from harmless gas bubbles to more serious joint conditions. Understanding the cause behind these sounds can help you determine whether it’s a normal occurrence or something that warrants medical evaluation.

1. Gas Bubbles Escaping

One of the most common reasons for joint cracking is the release of gas bubbles within the synovial fluid, which lubricates the joints. This fluid contains dissolved gases like oxygen, nitrogen, and carbon dioxide. When the joint moves, these gases can form bubbles and then collapse, producing a popping sound. This process is completely normal and does not indicate any damage to the joint.

2. Ligament and Tendon Movement

Tendons and ligaments are the connective tissues that support your joints and enable movement. Sometimes, they can stretch over a bone and then snap back into place, causing a popping or clicking sound. This often happens in the knees, ankles, and shoulders, especially during physical activities like running or weightlifting.

3. Cartilage Wear and Tear

Cartilage acts as a cushion between bones, preventing friction during movement. Over time, due to aging or excessive strain, this cartilage can wear down, leading to increased joint noises. As bones begin to make more contact, you may hear grinding or grating sounds, which could indicate early osteoarthritis.

4. Tight Muscles and Tendons

If your muscles or tendons are tight, especially after prolonged inactivity or intense exercise, they may produce soft clicking or snapping noises when they glide over bony structures. This is common in individuals who perform repetitive movements or those with limited flexibility.

When Should You Be Concerned About Joint Cracking?

While most joint noises are harmless, there are some situations where popping and cracking could be a sign of an underlying medical issue. Pay attention to the following symptoms:

Pain and Swelling: If cracking is accompanied by pain, swelling, or limited movement, it could indicate conditions like bursitis, ligament injuries, or osteoarthritis.

Persistent or Loud Cracks: A single loud crack followed by pain or instability may be a sign of a ligament tear, such as an anterior cruciate ligament (ACL) injury.

Popping with Locking or Stiffness: If your joints pop and then feel stuck or difficult to move, it might be due to meniscus tears or plica syndrome, conditions affecting knee joint function.

Sudden Onset After Injury: If joint noises begin suddenly following an injury, such as a fall or sports-related impact, it is best to seek medical attention to rule out fractures or dislocations.

Does Cracking Your Joints Lead to Arthritis?

A long-standing myth suggests that cracking your knuckles or other joints can cause arthritis. However, there is no scientific evidence to support this claim. Studies have found no direct link between joint cracking and arthritis development. That said, excessive cracking may lead to minor issues like reduced grip strength or mild swelling over time, but it is not a cause of arthritis.

How to Reduce or Prevent Joint Noises

If you want to minimize joint popping, incorporating movement and strengthening exercises into your routine can help. Here are some effective strategies:

1. Keep Moving

Regular physical activity helps maintain joint health and flexibility. Low-impact exercises like swimming, walking, and cycling can reduce stiffness and enhance joint function.

2. Stretching and Strength Training

Stretching tight muscles and tendons can prevent excessive joint noises. Strength training also supports the muscles surrounding the joints, reducing stress on them.

3. Maintain a Healthy Weight

Excess weight places additional stress on weight-bearing joints like the knees and hips. Maintaining a balanced diet and engaging in regular exercise can alleviate pressure and reduce wear and tear.

4. Proper Warm-Up and Cool-Down

Warming up before exercise and cooling down afterward can prevent sudden stress on the joints and muscles, reducing the likelihood of popping sounds.

5. Hydration and Nutrition

Staying hydrated and consuming joint-friendly nutrients like omega-3 fatty acids, vitamin D, and collagen can support cartilage health and joint lubrication.

Are There Any Treatments for Joint Cracking?

If joint noises become problematic or painful, a healthcare provider may recommend one or more of the following treatments:

Physical Therapy: Strengthening exercises and mobility training can help stabilize joints and reduce discomfort.

Bracing or Support Devices: For conditions like osteoarthritis, wearing braces or supportive footwear can minimize joint stress.

Medication: Anti-inflammatory medications may be prescribed for painful joint conditions.

Surgery: In severe cases, procedures like arthroscopy may be necessary to repair damaged cartilage or ligaments.

Should You See a Doctor For Cracking Joints?

Joint noises are generally not a cause for concern. However, if popping sounds are accompanied by pain, swelling, or stiffness, it's best to consult a healthcare provider. Early intervention can prevent further joint deterioration and improve overall mobility.

Joint cracking and popping are often normal and result from gas release, tendon movement, or minor friction. However, persistent or painful joint sounds may indicate underlying health conditions like arthritis or ligament injuries.

There was a time when skincare felt like a competitive sport. People layered acids, scrubbed their faces raw, and measured success in stings, peels, and redness. But times are changing. A new, science-backed wave is sweeping in, one that values results without leaving your skin feeling like it has been through a survival reality show.

From Shelf Overload to Skincare Simplicity

The modern approach is a gentler, more measured one: using well-formulated products that are kind to the skin barrier but still pack enough punch to make a visible difference. And the best part? You only need a few steps, not a 12-item shopping list.

The Four Steps That Actually Work

Malini Adapureddy, Founder of Deconstruct Skincare, swears by a routine that’s simple enough to remember before coffee and effective enough to see results in weeks. Designed for Indian skin and climate, this four-step method covers the essentials: cleansing, treating, moisturising, and protecting.

Step 1: The Clean Slate

Step 2: The Targeted Glow Shot

Unlike some actives that feel like they’re burning through your soul, this combination is gentle enough for daily use.

Step 3: The Barrier Hug

Step 4: The Non-Negotiable

Why Gentle Works Better Than You Think

Consistency is the secret here. When your skin isn’t constantly fighting irritation, it can focus on repairing itself, building resilience, and looking better over time.

If you’ve been coughing for weeks, blaming it on “lingering winter sniffles” or chalking it up to “just getting older,” it might be time to step away from the cough syrup and lean in for some uncomfortable truth. Your cough could be more than a seasonal annoyance. In rare but serious cases, it could be a red flag for a life-limiting condition called pulmonary fibrosis.

What is Pulmonary Fibrosis?

In plain terms, “pulmonary” means lungs, and “fibrosis” means scarring. It’s a serious, progressive condition where lung tissue becomes scarred and stiff, making it increasingly hard to breathe.

Reportedly, there’s currently no cure. Treatments exist, but they mainly slow down the damage rather than reverse it. The sooner you get diagnosed, the better your chances of managing symptoms and that’s where spotting the signs early is crucial.

Symptoms to Watch For

Shortness of breath (especially when climbing stairs or speed-walking to catch the bus)

Why That Cough Happens

Coughing is your body’s bouncer, booting out anything that might harm your lungs — dust, smoke, rogue crumbs, the works. The process involves your vocal cords clamping shut, then snapping open with a burst of air.

With pulmonary fibrosis, this reflex can get stuck on a loop. Coughing irritates the vocal cords, which makes you cough more, which irritates them further, a vicious cycle that can turn even a quiet cup of tea into a coughing fit.

The Four Flavours of Cough

Acute cough – Lasts less than three weeks; often tied to infections or irritants.

Coughs can also be:

Dry/unproductive – Triggered by things like temperature changes, dusty air, or laughing.

Who’s More at Risk?

While pulmonary fibrosis can happen to anyone, your risk might be higher if you:

Are over 50

Managing the Cough

A pulmonary fibrosis cough often doesn’t respond to standard cough medicines. Instead, treatment usually focuses on easing symptoms and improving quality of life.

Your doc may recommend alternative medications used for chronic cough in other conditions. These don’t cure the scarring but can make the coughing less intrusive. They’ll also want to check for other contributing factors like acid reflux, sinus issues, or side effects from medication, because if those are making things worse, tackling them can help.

Everyday Coping Tricks

While you work with your doctor, you can try a few lifestyle tweaks to manage coughing fits:

Avoid smoky, dusty, or heavily polluted spaces

Pulmonary fibrosis is rare, but catching it early can mean more treatment options and better management. Plus, you’ll finally know whether your cough is from a stubborn cold or something that needs closer attention. Your cough could be a harmless side effect of a dusty ceiling fan or it could be your body waving a red flag.

If you’ve ever stared at a packet of mixed nuts wondering whether to sprinkle them over your porridge or just eat them by the handful, here’s your permission slip: go for it. According to Dr Sarah Berry, a professor at King’s College London and Chief Scientist at ZOE, nuts and seeds are not just snackable; they are good for cholesterol crunching. In fact, swap some of your less healthy fats for these nutritional powerhouses, and you could lower your cholesterol by up to 10 per cent in just 10 days. That is faster than most fad diets.

The 10-Day Cholesterol Challenge

High cholesterol often feels like one of those invisible problems, until it suddenly is not. It can quietly build up in your arteries, increasing the risk of heart attacks and strokes. But Dr Berry, during an appearance on the Zoe podcast, said that you can make a real difference in under two weeks by tweaking, not overhauling, your diet. It’s not about eating less fat; it’s about eating the right kind of fat.

And this is where most people get it wrong. “Don’t do a low-fat diet,” Dr Berry warns, calling the idea “radical” to anyone still following decades-old advice. Instead, aim for a moderate-fat diet rich in polyunsaturated and monounsaturated fats—exactly the kinds you’ll find in nuts, seeds, and certain oils.

Why Low-Fat Diets Miss the Point

It is tempting to think cutting fat will cut cholesterol, but Dr Berry explains that’s a trap. Not all fats are bad. Saturated fats, found in red meat and some processed foods, can push LDL cholesterol—often dubbed “bad” cholesterol—into dangerous territory. But polyunsaturated fats, abundant in seeds, seed oils, and many nuts, do the opposite.

Simply adding nuts to your meals, whether as a snack, salad topping, or nut butter, can slash LDL cholesterol by 5 to 10 per cent. You have to make a swap. This benefit comes from replacing “harmful” fats, like those in certain animal products and fried foods, with healthier plant-based fats.

Seeds: The Cholesterol Fighters

Sunflower seeds, flaxseeds, chia seeds—they’re all loaded with polyunsaturated fatty acids that support heart health. Stir them into yoghurt, blend them into smoothies, or scatter them over roasted veggies. You’ll barely notice the extra effort, but your arteries will thank you.

Seed oils, like sunflower and flaxseed oil, can also be smart choices in moderation, adding healthy fats to your cooking without the cholesterol-raising impact of certain animal fats.

Rethinking Dairy, Meat, and Carbs

Dr Berry isn’t out to demonise all animal products. Fermented dairy like yoghurt and cheese gets a surprising green light. These foods, she says, don’t have the cholesterol-raising effect you might expect from their saturated fat content. That’s not permission to live on brie and cheddar, but it is a reason to stop fearing your cheese board.

Red meat, however, is a different story. Packed with saturated fats, it’s a direct contributor to rising cholesterol levels. Swapping steak nights for lentil stews or chickpea curries a couple of times a week could make a noticeable difference to your numbers.

Then there’s the carbohydrate conundrum. The real trouble lies with refined carbs like white bread, white rice, and sugary snacks. These are rapidly processed by your body and can be converted into triglycerides, which worsen cholesterol profiles. But whole grains are firmly in the “good for you” column. Wholegrain bread, brown rice, oats, and quinoa can help improve cholesterol levels when they replace the refined stuff.

Building Your 10-Day Cholesterol Menu

Swap your morning white toast for porridge topped with walnuts and chia seeds. Your mid-morning biscuit could become a small handful of almonds. At lunch, toss sunflower seeds into your salad, and use olive or sunflower oil for dressing. Dinner might feature grilled salmon or chickpeas instead of steak, with a side of quinoa instead of white rice.

Why This Works So Fast

Cholesterol levels can be surprisingly responsive to dietary changes. LDL cholesterol particles are constantly being produced and cleared from your bloodstream. When you replace saturated fats with healthier fats, you improve your body’s ability to remove LDL cholesterol. Combine that with reducing refined carbs and upping your wholegrain intake, and the improvement can be measurable in just days.

Dr Berry’s advice is refreshingly realistic: no calorie counting, no extreme restrictions, just sensible swaps. It’s about building habits you can maintain beyond the initial 10 days, keeping your cholesterol low for the long haul.

Forget the idea that lowering cholesterol means bland food and joyless salads. With nuts, seeds, and the right fats, you can eat deliciously and still give your heart a health boost in record time.