Strengthening your bones is not something that can happen overnight, it takes years for your body to build strong bones and even then, it is natural for them to lose their dexterity. All you can do is keep your body healthy to make sure it is prepared for any unexpected situations. For years, many older adults have been told to take vitamin D and calcium supplements to keep their bones strong and prevent falls. However, a new report from U.S. Preventive Services Task Force (USPSTF) is changing that advice. This report suggests that for most older people, these supplements don't actually prevent falls or broken bones. This might be surprising news, we must understand why falls happen more often as we age, what vitamin D and calcium do in the body, and most importantly, what you can do to stay safe and prevent fractures.

What the Report Says

According to the report, vitamin D supplements don't seem to help prevent falls or broken bones for most people over 60. They also found that these supplements, especially with calcium, might increase the risk of kidney stones. This report doesn't mean people with weak bones (osteoporosis), low vitamin D, or who take vitamin D for other health reasons shouldn't take it. It just means that for most healthy older people, these supplements don't prevent falls and fractures.

Why Older People Fall and Break Bones More Easily

There are many reasons why older people are more prone to breaking their bones. Our bones are strongest when we're in our 20s and 30s, and they get weaker as we age so naturally, they can break easily. It can also be harder to move around as we get older, sometimes because of problems like arthritis this can affect how we walk and make us less steady.

There are also different issues like neuropathy, which is a nerve problem that can also make it harder to feel your feet and keep your balance. Eyesight is also a culprit as it can cause you to feel dizzy and fall. Some medicines can also make people feel unsteady, and older people often take more medicines than younger people. Low vitamin D itself can also increase the risk of falls, so keeping vitamin D levels up is still important.

Better Ways To Protect Your Bone Health

USPSTF recommends a few better ways to protect your bone health and prevent broken bones and falls.

Walk Regularly

Regular walks strengthen your muscles and bones, which helps you stay steady on your feet. It is as simple as practice makes perfect so the more you walk, the better it is. Walking also improves your balance, making you less likely to fall.

Do Strength Training

Strength training, like lifting weights or using resistance bands, makes your bones stronger and helps prevent fractures if you do fall. It is like a safety cushion, but you must be careful while doing so because it can lead to injuries if done too much.

Practice Balance

Activities like tai chi, Pilates, and yoga can improve your balance and coordination, making you more stable and less prone to falls. These can also help you improve your muscle flexibility and strength that in turn helps your body be stronger.

Check Your Medicines

If you have osteoporosis, talk to your doctor about medications that can help strengthen your bones and lower your risk of fractures. Many medications can also have unsavory side effects like weakened joints, losing muscle strength, etc.

Eat Enough Protein

A proper diet goes a long way when it comes to your entire body health. So to keep up with your body’s nutrition and muscle health, eat more protein along with a balanced meal that includes loads of fiber, healthy fats and carbs.

Get Your Eyes Checked

Having poor eyesight can be difficult, not only does it make life difficult without glasses, but it also increases the possibilities of getting into minor accidents like bumping into people and missing objects placed in front of us.

Get Enough Sleep

Getting enough sleep is also important because when you are not sleeping, you get disoriented and can ignore even obvious things like the last stair in the staircase. Make sure you get enough sleep to keep you fresh and focused.

Make Your Home Safe

There are many things that can cause you to have accidents, even in your home. To avoid such falls, make sure there are no lose ends like crooked floor panels, rugs that are sticking out or protruding furniture that can hurt your knees

As the FIFA World Cup 2026 is underway, players are navigating demanding training schedules, frequent travel, challenging weather conditions, and the pressure to perform at their peak. Amid these challenges, many elite footballers quietly face an often-overlooked problem off the field: sleep disturbances.

In an exclusive interview with HealthandMe, Dr. P.S.M. Chandran, former Director of Sports Medicine at the Sports Authority of India (SAI), said that the stress, anxiety, and disrupted routines associated with elite sport can make it difficult for players to get adequate rest. In some cases, these challenges may drive athletes toward sleeping medications, potentially affecting both their health and on-field performance.

Dr. Chandran, currently President of the Indian Federation of Sports Medicine (IFSM), said that while players may turn to sleeping pills as a quick solution, regular use can become a habit that leads to dependence if left unchecked.

Recently, striker Omar Bogle, who plays for Crewe Alexandra in League Two, shared his story with The New York Times' The Athletic about the moment last year when he became addicted to sleeping pills and painkillers.

What began as a way to help him sleep after suffering a back fracture during pre-season in the summer of 2024 became an addiction.

From January 2025, his usage accelerated to an alarming level. He said that many of the pills he was taking were benzodiazepines, such as diazepam and lorazepam. He was also using the stronger zopiclone pills, which the NHS says can be prescribed for the short-term treatment of severe insomnia.

"No one knew the extent of what I was doing," he said. "I never told anyone I was popping 18 or 19 of the things in the night."

Bogle's is not alone.

Also read: FIFA World Cup 2026: What Keeps Messi and Ronaldo Biologically Younger Than Their Age? Experts Explain

In January 2026, former England midfielder Jonjo Shelvey revealed on a podcast how he had become addicted to sleeping pills because of the loneliness he experienced while playing in Turkey. Shelvey said his dependence affected his relationship with his children.

Former Manchester United midfielder Darron Gibson also developed a sleeping pill addiction and, at his worst point, was taking 12 to 14 tablets a night, according to The New York Times.

In 2023, former Tottenham Hotspur and England midfielder Dele Alli told the BBC that he had become addicted to sleeping pills to block out past traumas.

According to Dr. Chandran, the issue is not unique to football but affects athletes across multiple sports, driven by stress, performance pressures, injuries, and demanding schedules.

"Football is not an exception," Dr. Chandran said. "Because of its popularity, we hear more about football players, but athletes in other sports face similar problems."

Why Elite Footballers Face Sleep Issues?

Elite footballers operate in a high-pressure environment where careers can be influenced by contracts, team selection, injuries, and performance expectations. Frequent travel, changing time zones, training camps, and irregular eating patterns can further disrupt normal sleep cycles.

According to Dr. Chandran, these factors create significant psychological stress, making it difficult for athletes to unwind and get adequate rest.

"Athletes are always stressed because of their contracts with clubs, their interaction with coaches, and concerns about injuries that can affect their income," he explained. "All these tensions bring stress, and stress leads to sleep disturbance."

Read More: Heading to FIFA World Cup 2026? Here's How to Stay Safe From Measles, Heatstroke

Why Athletes Turn to Sleeping Pills

Sleep plays a crucial role in athletic recovery. Without adequate rest, muscle repair, mental focus, and physical performance can suffer.

"If athletes do not get good sleep, the next day's training will suffer," Dr. Chandran said. "To get better sleep, they try sleeping pills. That becomes an escape route for them."

However, he warned that regular use of sleeping medications can quickly develop into dependence.

"Once they start taking sleeping pills, it becomes a habit. It is difficult to get out of it," he told HealthandMe.

The expert noted that while occasional use under medical supervision may be appropriate in certain situations, unsupervised and prolonged use can worsen sleep problems and lead to dependence.

Also read: 22 Treated For Heat Illness At FIFA Fan Festival: How Are World Cup Players Protected?

The Role of Stress Hormones

Stress hormones such as cortisol, adrenaline, and noradrenaline are naturally involved in exercise and performance. However, elevated stress levels can interfere with healthy sleep patterns.

These hormones increase alertness, heart rate, and metabolic activity—responses that may be useful during competition but can make it difficult to fall asleep afterward.

Dr. Chandran emphasized that athletes should seek professional guidance when dealing with sleep issues rather than relying on self-medication.

Recovery Is Key to Performance

Modern sports science places a strong emphasis on recovery, recognizing it as an essential component of performance. Elite football clubs now employ teams of physiotherapists, psychologists, nutritionists, doctors, and recovery specialists to help athletes maintain optimal health.

"Training leads to tiredness, and tiredness has to be overcome by recovery methods," Dr. Chandran said. "The better you recover, the better you can perform the next day."

The loss of a tooth is often viewed as a purely dental concern, but its impact extends far beyond appearance. Missing teeth can affect chewing efficiency, speech, facial structure, and even emotional well-being. While traditional tooth replacement options have served patients for decades, modern implant dentistry has transformed the way tooth loss is managed. Today, dental implants are not merely about filling a gap; they are about restoring function, confidence, and overall quality of life.

Restoring Natural Function and Comfort

Dr. Achuth M. Baliga, Director, Happiest Pearls, said, "One of the greatest advantages of dental implants is their ability to closely replicate the function of natural teeth. Unlike removable dentures that may shift or cause discomfort, implants are anchored securely within the jawbone, providing exceptional stability. This allows individuals to chew a wider variety of foods with confidence and comfort."

The expert went on to say that proper chewing is essential for nutrition and digestive health. Patients who struggle with missing teeth often avoid certain foods such as fruits, vegetables, nuts, and proteins, potentially compromising their dietary intake. By restoring full chewing efficiency, dental implants help individuals maintain a balanced and nutritious diet, contributing to better overall health. Dr Baliga also answered more FAQs on the subject.

Preserving Jawbone and Facial Structure

Tooth loss triggers a process known as bone resorption, where the jawbone gradually deteriorates due to the absence of stimulation from the tooth root. Over time, this can lead to changes in facial appearance, including a sunken or prematurely aged look.

Dental implants address this challenge by functioning like artificial tooth roots. They stimulate the surrounding bone during everyday activities such as chewing, helping to preserve bone volume and density. This not only supports long-term oral health but also helps maintain natural facial contours. In many cases, implants play a significant role in preserving a youthful appearance and preventing the structural changes associated with prolonged tooth loss.

Rebuilding Confidence and Self-Esteem

The psychological effects of missing teeth are often underestimated. Individuals may become self-conscious about smiling, speaking, or interacting socially. Concerns about appearance can affect personal relationships, professional interactions, and overall self-confidence.

Dental implants provide a fixed and natural-looking solution that blends seamlessly with surrounding teeth. The ability to smile without hesitation and speak without worrying about movement or instability can have a profound impact on emotional well-being. Many patients report feeling more confident in social settings and more comfortable expressing themselves after completing implant treatment.

Supporting Better Speech and Daily Living

Missing teeth, particularly in the front of the mouth, can interfere with pronunciation and speech clarity. Similarly, loose or ill-fitting dentures may cause slurring or difficulty articulating certain sounds.

Because implants are securely integrated into the jawbone, they provide the stability needed for clear and natural speech. Everyday activities such as eating in public, participating in meetings, or engaging in conversations become more comfortable and predictable. These seemingly small improvements can significantly enhance daily living and social participation.

Advancements Making Treatment More Predictable

Modern implant dentistry has benefited greatly from technological innovations. Digital imaging, three-dimensional treatment planning, guided implant placement, and advanced restorative materials have improved precision and predictability. These advancements allow clinicians to tailor treatment plans to each patient's unique anatomy and functional requirements.

In addition, improved understanding of bone biology and soft tissue management has contributed to higher success rates and more aesthetically pleasing outcomes. As a result, implant therapy has become a reliable long-term solution for a wide range of patients experiencing tooth loss.

A Comprehensive Approach to Oral Health

Implant dentistry today is centred on patient outcomes rather than simply replacing missing teeth. The goal is to restore oral function, maintain facial structure, support emotional well-being, and improve overall quality of life. Successful treatment considers not only the clinical aspects of tooth replacement but also the patient's lifestyle, expectations, and long-term health needs.

India has a physical inactivity problem that is contributing to a growing burden of joint and musculoskeletal disorders among its working-age population. Close to half of Indian adults were insufficiently active in 2022, according to a Lancet study, and among women, that figure climbed to 57%. Behind those numbers is a generation whose muscles have quietly stopped supporting their joints and whose weight has quietly started punishing them for it.

Also Read: Can A Heatwave Affect The IVF Process In A Lab?

Why do Indians struggle with weak, ageing knees?

In an interview with Health and Me, Dr Deepak Gautam, Sr. Consultant Orthopaedic & Robotic Joint Replacement Surgeon, Apollo Hospitals, Navi Mumbai, explained how a patient's knees can start ageing faster than their actual biological age.

Young Indians broadly assume joint problems are inherited with age. Clinical practice keeps demonstrating that they are earned much earlier, through years of small daily choices that never feel consequential until they are. The best time to address this is before a patient ever needs to describe where it hurts.

The knee absorbs roughly four times a person's body weight with every step. Add excess weight over several years, and that force erodes cartilage far ahead of schedule. Obesity also drives systemic inflammation through the release of molecules from fat tissue, which attack joint cells independently of any mechanical load. Patients frequently describe their pain as having an insidious onset and, at times, being sudden. Clinically, joint degeneration develops gradually over many years before symptoms become apparent.

Read more: Feeling Weak In Your Knees? Here Are Tips To Maintain Them As You Age

What are the consequences of weak knees?

Muscle weakness makes that threshold arrive sooner. The quadriceps and core do the work of absorbing shock and stabilising the joint under load. Sedentary work strips that capacity away gradually, and screen time beyond three hours a day has been directly linked to weight gain and metabolic deterioration. For a large portion of India's urban workforce, three hours of daily screen exposure is where the morning starts.

None of this stays contained to the joints. Around one in five Indian adults is already managing several chronic conditions at once, and 45.4% of Indians with coronary heart disease remain physically inactive. Musculoskeletal decline and cardiovascular disease tend to share the same lifestyle roots and reinforce each other. Globally, inactivity rates are still climbing and are expected to reach 35% by 2030, up from 31% in 2022.

When should you take action?

Once cartilage degeneration starts, it is very difficult to reverse the process. We can, however, retard the progression of the disease or prevent it from occurring in the first place. That single fact should change how people think about when to seek help. By the time climbing stairs or a regular walk in the market or garden becomes painful, the window for conservative management has already narrowed.

Waiting for symptoms is the wrong strategy. People with sedentary work patterns, weight above the healthy range, or significant screen exposure should have their joint mobility, gait, and muscle strength assessed before pain enters the picture at all. Resistance training twice a week, clinician-guided weight management, and dietary changes that dial down chronic inflammation are not complicated prescriptions. They are what separates someone who stays mobile in their forties from someone who is discussing surgical options.