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

A visit to the emergency ward (ER) of a hospital can definitely feel scary, and you want every reason to avoid ending up there as a patient. From broken bones to life-threatening emergencies, it’s a place filled with urgency, uncertainty, and intense emotions. Imagine what doctors and other health workers face every day.

However, while many cases are unavoidable, there are several that can be completely prevented, said doctors, while sharing a few. These include:

• Symptoms ignored for long

However, ignoring symptoms like a persistent stomachache or a nagging cough can allow a condition to worsen over time, eventually leading to an emergency.

“People say, ‘It’s pretty mild. I’m not worried about it,’” Dr. Evelyn Huang, an emergency-room physician with Orlando Health, was quoted as saying to Time.

“Days become weeks, weeks become months, and months can even become years, and by the time they're seeing me, these things have progressed so far that they’re now something dangerous.”

Seeking timely medical advice and not delaying checkups can help prevent complications and avoid unnecessary ER visits, the expert said.

• Drowning

Dr. Cheyenne Falat, assistant medical director of the adult emergency department at University of Maryland Medical Center stated that every time a patient comes ER with a drowning case, he hears the same story.

“I would have been watching them, but I thought the babysitter was watching them. I thought my spouse was watching them. I thought their grandparents were watching them.”

The doctor recommended instead starting swimming lessons as early as possible. She also urged for fences with childproof gates near pools.

• Falling

• Frostbite and hypothermia

People often don’t realize how quickly conditions can turn.

“They think, ‘I won’t be at risk for hypothermia because it's a little warmer during the day,’” said Falat. “Then they sweat,” which can leave their clothing damp and their bodies more vulnerable once temperatures drop.

Heat-related illnesses include mild dehydration to heat exhaustion and, in the most extreme cases, heat stroke, which can be deadly.

• Choking during sex

Recently, for example, he treated a young woman who came to the ER with neck pain, a hoarse voice, and bruising; she assured Yoo that she had wanted her partner to choke her. “I’m not judging anyone who enjoys this, but it's way more dangerous than people think,” he said.

• Party drug

A harmless party drug -- gamma-hydroxybutyric acid, or GHB -- can also turn life-threatening. It is a clear, odorless substance sometimes called “liquid ecstasy.”

While in small amounts, it can make people feel relaxed or euphoric, but when taken in overdose, it can lead to unconscious and breathing difficulties. “It’s one of the most awful sights,” Yoo said , adding that in severe cases, some patients need to be put on a ventilator to survive.

In today’s hyper-connected world, access to health information has never been easier. Yet, ironically, the ability to understand and apply that information remains one of the biggest barriers to better health outcomes.

This is where health literacy comes in, not just the ability to read a pamphlet or follow a doctor’s prescription, but the broader skill of accessing, comprehending, and using health information to make informed decisions for oneself, one’s family, and one’s community.

While definitions vary, there is consensus that health literacy is multi-dimensional. It involves confidence, critical thinking, and practical skills, knowing when to seek care, how to evaluate health claims, and how to follow treatment correctly. In essence, health literacy is the foundation of preventive care and treatment adherence, and its absence can be devastating.

The Challenge of Low Health Literacy in India

The scale of the problem in India is stark: nearly 90 percent of Indians have low health literacy. This gap directly affects patient outcomes, from delayed diagnoses and poor compliance with treatment to preventable complications and higher healthcare costs.

Several factors explain this reality:

• Low literacy levels: A significant proportion of the population cannot read or interpret basic medical instructions, leading to mismanagement of conditions.

• Poverty and affordability: For millions living on less than INR 100 a day, awareness alone is not enough when healthy choices remain unaffordable.

• Gender and cultural barriers: Women often have lower access to information and autonomy in health decisions, particularly around reproductive and maternal health.

• Distrust in healthcare systems: Overcrowded facilities and inconsistent care erode confidence, driving many to informal or unverified sources.

Low health literacy doesn’t just harm individuals; it amplifies inequities and strains the entire healthcare ecosystem. It also worsens misinformation, as people turn to social media or word-of-mouth for guidance, often encountering unverified or unsafe advice.

Planning for pregnancy is an important step that requires proper health preparation for both partners. Preconception health screening helps couples understand fertility status and detect any underlying health issues. Doctors recommend that couples undergo certain medical tests before trying to conceive so that any health concerns can be identified and managed early. Here are some of the tests before pregnancy that can help couples identify potential risks early and improve the chances of a healthy pregnancy. Couples should opt for these tests without fail to ensure a smooth pregnancy.

While many people focus on health during pregnancy, preparing for pregnancy is also equally important. By opting for some crucial tests, couples can improve their chances of a smooth pregnancy and reduce the risk of complications.

Dr. Payal Narang, Consultant Obstetrician & Gynaecologist, Motherhood Hospital, Lullanagar, in an interview with Health and Me, listed some of the important health check-ups for men and women that must be considered before pregnancy.

Important tests for women

1. Infection screening: The expert can advise screening for infections such as rubella, hepatitis B, and HIV that can affect pregnancy or the baby’s health. Hormone tests help assess ovulation and reproductive health. These tests may help detect conditions such as polycystic ovary syndrome (PCOS) or hormonal imbalance. Tests such as anti-Müllerian hormone (AMH), follicle-stimulating hormone (FSH), and luteinizing hormone (LH) may be advised to evaluate ovarian reserve and fertility potential.
2. Pelvic ultrasound: Will be carried out to examine the uterus and ovaries to identify conditions such as fibroids, ovarian cysts, or structural abnormalities. It can also help in detecting abnormalities, endometriosis, or polycystic ovaries that may impact fertility.
3. Complete blood count: Complete blood count (CBC) will help to detect anemia, infections, and your body’s overall readiness. Low hemoglobin is common in Indian women and can lead to fatigue. Treating anemia before pregnancy is important, as low haemoglobin levels can increase the risk of complications during pregnancy and delivery.
4. Rubella IgG Antibody Test: Did you know? Rubella infection during pregnancy can raise the chances of serious birth defects. This test shows if you’re already immune or if you need a vaccine before trying to conceive and prevents any problems.
5. Blood Group and Rh Factor: Should be done to ensure safe pregnancy. If a woman is Rh-negative and her partner is Rh-positive, the expert will examine further to prevent immune-related issues during pregnancy. So, discuss this with the doctor.
6. Vitamin D and B12 screening: Vitamin D and B12 screening shouldn’t be missed: Vitamin D and B12 deficiencies are common in women and can impact fertility, egg health, and fetal development. The expert will suggest supplements to deal with these deficiencies and stay healthy.
7. Blood sugar and HbA1c testing: Screening for diabetes or prediabetes is important before pregnancy, as uncontrolled blood sugar levels can increase the risk of miscarriage, congenital abnormalities, and pregnancy complications.

Health check-ups for men

1. Semen analysis is necessary for men: Helps to know the sperm count, movement, and quality. It helps determine whether sperm health is adequate for successful conception. Men don’t hesitate and get the semen analysis done on a priority basis.
2. Hormone tests: Hormone levels such as testosterone may be checked if there are concerns about fertility or low sperm production. Tests for follicle-stimulating hormone (FSH), luteinizing hormone (LH), and prolactin may also be recommended in certain cases.
3. Genetic Testing: Can be done to pick up any genetic factors or chromosomal abnormalities that may affect sperm quality. Carrier screening can help detect inherited genetic conditions such as thalassemia or cystic fibrosis that may be passed on to the baby.

Couples should follow the advice given by the doctor and take these tests for a smooth pregnancy.