I’ve always struggled with inconsistent sleep, staying up late and waking up at different times each day. My love for coffee was also on an all-time high with trying all the season specials. But it is only recently, I learned how this irregular sleep pattern and caffeine could increase my risk of heart attack and stroke. Now, I’m prioritizing a consistent sleep schedule and cutting out caffeine after 3 PM to protect my heart.

A new, shocking study shows that irregular sleep patterns can greatly increase the risk of heart attack and stroke. But that's not all: the timing of your caffeine intake could also play a critical role in your cardiovascular health. If you are struggling with inconsistent sleep patterns and regularly sipping on caffeinated beverages late in the day, you may be unknowingly putting yourself at risk for serious heart-related issues.

For most people, sleep is something of a given and we often only consider ourselves as long as we get our required seven to nine hours. However, according to a recent study conducted by researchers at the Children's Hospital of Eastern Ontario, it may not be that long after all. The study, which included more than 72,000 participants, found that people with irregular sleep patterns—those who fall asleep and wake up at vastly different times each day—face a 26% higher risk of experiencing a heart attack or stroke. This increased risk persisted even for those who managed to get enough sleep. The study followed up participants for eight years to track heart events such as heart attacks, strokes, and heart failure. The conclusions were clear: irregular sleep, even if it's sufficient in duration, is a major cardiovascular risk factor.

The researchers found that those whose sleep patterns were highly irregular had a significantly greater chance of life-threatening heart issues. The more erratic your sleep schedule, the greater the risk, regardless of how many hours you sleep. In fact, people with irregular sleep schedules showed worse cardiovascular health outcomes, including higher rates of high blood pressure, elevated stress hormones, and poor blood sugar and cholesterol management.

Senior scientist Dr. Jean-Philippe Chaput said "sleep regularity may be more relevant than sufficient sleep duration in modulating MACE [major adverse cardiovascular event] risk." In the study, it shows that our bodies are comfortable with consistency, and a varied sleep schedule may interfere with other processes that keep us healthy, especially the heart.

Is it Caffeine After 3 PM Causing Sleeplessness?

Another daily habit that may be putting your heart at risk is caffeine consumption after 3 PM. According to Dr. Chaput, the experts emphasize the need for a healthy sleep schedule and avoiding caffeine late in the day. Caffeine can stay in your blood for up to eight hours, and its consumption later in the afternoon can disrupt your sleep cycle.

Consistent, good-quality sleep is necessary for maintaining healthy cardiovascular function, and the disruption of this by late-day caffeine intake exacerbates the risks posed by irregular sleep. When you drink coffee, tea, or other caffeinated beverages too late, the stimulant effect on your nervous system makes it harder to fall asleep at a regular time. This can lead to inconsistent sleep patterns, which, as we have seen, can be harmful to heart health.

Dr Chaput insists that humans need to adopt practices that contribute to regularized sleep habits. This can be attained by establishing a proper sleeping and waking schedule, eliminating afternoon intake of stimulants such as caffeine, and making your body clock coincide with the lifestyle one leads.

How Does Poor Sleep Affect Heart Health?

According to the experts, the disturbance due to irregular sleep patterns impacts more than one physiological process involved in the maintenance of the healthy heart. For example, poor sleep can be associated with increased inflammation of the body, weakened immunity, and altered regulation of blood sugar and cholesterol, all of which contribute to increased blood pressure and weakening endothelial function, both associated with an increased risk for cardiovascular diseases. Sleep also plays a very important role in regulating stress hormones. Poor or disturbed sleep results in increased levels of cortisol, the stress hormone, which increases blood pressure and can have negative impacts on cardiovascular health over time.

Scientists hypothesize that these disturbances trigger a series of negative effects that enhance the risk of developing chronic heart conditions, including hypertension, atherosclerosis, or even heart failure.

Tips to Protect Your Heart and Improve Your Sleep

In order to protect your heart, experts recommend several proactive measures to improve your sleep patterns and lifestyle. First, maintain a regular sleep schedule whereby you go to bed and wake up at the same time every day, including weekends. Consistency will keep your body's internal clock in check.

Along with regulating your sleep, paying attention to your caffeine habits is just as important. To reduce your risk of heart disease and stroke, experts suggest avoiding caffeine after 3 PM. If you’re sensitive to caffeine, this rule becomes even more critical.

In addition, the introduction of stress-reducing activities like yoga or mindfulness can also be beneficial to lower cortisol levels, and therefore both sleep and heart health can improve. A diet rich in antioxidants, healthy fats, and low on processed sugars also helps maintain cholesterol levels and reduce inflammation.

Does Your Sleep Environment Also Has A Role To Play

Apart from the timing of caffeine and your sleep schedule, another very overlooked factor is the quality of your sleep environment. Scientists have long known that the environment in which you sleep has a huge impact on the quality of your rest. Poor quality of sleep, even if your sleep schedule is regular, can cause health risks that are very much the same as those that arise from irregular sleep patterns.

Here’s an additional tip: make sure your bedroom is conducive to restful sleep. This means keeping your room dark, quiet, and cool. A temperature of around 65°F (18°C) is ideal for most people. Consider investing in a comfortable mattress and pillows, and avoid screen time at least 30 minutes before bed to allow your brain to unwind.

Irregular sleep, in association with taking caffeine in late parts of the day, can risk heart attack and stroke, but a simple maintenance of a sleep schedule, the reduction of consumption of afternoon caffeine, and sleep environmental awareness can definitely safeguard one's heart along with total health.

Your sleep is more than just a time for rest; it's a vital component of your long-term health, and maintaining consistency in your sleep habits is one of the best things you can do for your heart.

Ozempic, Mounjaro, Wegovy, and many more such popular weight loss drugs are now making headlines. They are also dominating social media, dinner table conversation and many more. But, is Ozempic truly a medical breakthrough, a miracle drug? Dr Shubham Vatsya, a gastroenterologist, and hepatologist at Fortis Vasant Kunj explains how did this drug change the weight loss struggle that many people face.

Why Is GLP-1 Drug A Medical Breakthrough?

Dr Vatsya explains that it took 20 years of research for scientists to come up with these medicines. This drug underwent proper lengthy trials, and have been approved by the US Food and Drug Administration (FDA), "which is not obtained by giving any bribe".

Also Read: Fact Check: Is Weight Lifting Safe for Teens? An Expert Explains the Risks and Safer Alternatives

He also noted that when a person is not able to lose weight, Ozempic and drugs alike give a "head start" to them, along with a hope.

Talking about side effects, he says that every drug has its side effects, this is where a doctor's role comes in.

"Now, the person who is not able to lose weight, if you tell him 'you hit 100 kg bench press', he will break his shoulder. He needs a kickstart somewhere. This is what weight loss drugs allow," he says.

He also points out that the scientists who made GLP-1 agonists got a Nobel Prize, which "cannot be a scam". This is what makes weight loss drugs truly different.

What Are GLP-1 Drugs?

GLP-1 Drugs stand for Glucagon-like peptide 1, a naturally occurring hormones that helps regulate blood sugar and appetite after eating. It was first identified almost 50 years ago and scientists have since uncovered its role in type 2 diabetes.

Almost two decades of research went behind it that led to the development of GLP-1 agonists. It was in 2005, when the first GLP-1 medication, exenatide was approved.

Read: Could You Become Addicted To Your Weight Loss Drugs?

These medications have three main functions:

• Stimulating the pancreas to release insulin
• Slow the transit of food in the stomach to help people feel fuller for longer after a meal
• Act on areas of the brain that regulates hunger and fullness, leading to smaller portion sizes and reducing cravings

Popular drugs like Ozempic and Wgovy, which have semaglutide, which is a GLP-1 receptor agonist, or tirzepatide found in Zepbound and Mounjaro are FDA-approved for type 2 diabetes and weight loss.

These drugs work by binding GLP-1 receptors in the body, which in return increase insulin production in response to food intake and suppress glucagon, a hormones that raises blood sugar.

Also Read: How Weight Loss Drugs Change Ones Relationship With Food?

Are The Popular Weight Loss Drugs Addictive?

There is currently no data suggesting that GLP-1 medications cause physiological addiction. Interestingly, some research suggests they may even reduce cravings related to alcohol or opioid use. That directly contradicts the idea that these drugs hijack the brain’s reward system in a traditional addictive way.

Still, wanting or feeling unable to stop a medication because of fear of weight regain or loss of control is very real. That experience should not be dismissed, even if it is not addiction in the clinical sense.

These medications are meant to support long-term habit change, not replace it. Nutrition, movement, sleep, and a healthier relationship with food are meant to develop alongside the medication. When people reach their goal weight, doctors may suggest tapering the dose slowly or moving to a lower maintenance schedule rather than stopping abruptly.

Stopping suddenly can make hunger feel overwhelming. A gradual transition allows the body and mind time to adjust. Some people do successfully maintain weight loss without the medication, but it usually requires strong lifestyle foundations first.

As cough and flu season sweeps across the UK, health expert Dr Xand shared crucial guidance during today’s episode of BBC Morning Live (Jan 19) for anyone struggling with a stubborn cough. The discussion focused on coughs and colds, highlighting new research showing that human rhinovirus, a common cause of cold, can also trigger pneumonia in adults.

Flu Season In UK: Warning Signs To Watch For

Speaking with presenters Helen Skelton and Gethin Jones, as per Mirror, Dr Xand, a specialist in public and global health, explained which symptoms indicate a cough should not be ignored. He noted that a persistent cough is one of the key signs of pneumonia.

Gethin asked, "A cough happens with many illnesses, so when should someone really worry?" Dr Xand replied, "This is a big question, and plenty of people at home might be thinking, 'Is this serious?' because coughs can linger for a long time."

He continued: "Viruses like respiratory syncytial virus (RSV) can cause what’s known as the 'hundred-day cough,' and people can be coughing for weeks wondering what’s going on."

Dr Xand advised viewers to follow the NHS guidelines for coughs, saying, "The NHS recommends consulting your doctor if a cough persists for over three weeks. Many coughs last three to four weeks, and you’ll usually notice if they’re improving. Right now, the most common cause is a virus."

Dr Xand’s Cough Syrup Alert

Addressing people from home about cough syrups, Dr Xand highlighted the latest NHS guidance. He suggested trying more natural remedies, which can be just as effective. "The NHS does not actually recommend cough syrup," he explained. "It advises hot lemon with honey instead."

The official NHS website confirms that "hot lemon with honey has a similar effect to cough medicines." This simple remedy can soothe the throat, calm irritation, and reduce the cough reflex. Some studies even suggest it works as effectively as certain over-the-counter medicines, particularly for children over one year old. However, it’s important to note that it doesn’t treat the underlying illness.

What Do Cough Syrup Studies Show?

Research shows that most over-the-counter cough medicines offer minimal benefits. Studies, including those from the Cochrane Collaboration, reveal that they perform little better than a placebo for short-term cough relief in both adults and children.

While these syrups may temporarily ease throat irritation or provide a sense of relief, ingredients such as dextromethorphan and guaifenesin often do no better than sugar pills. Much of the perceived benefit comes from the placebo effect or the body’s natural recovery.

Instead, simpler measures like honey, staying hydrated, and using painkillers such as paracetamol or ibuprofen are often more effective. Most coughs caused by colds simply need time to resolve.

Cough Syrup: Red Flags To Watch For

Dr Xand shared the warning signs people should be aware of. "There are several red flags worth noting. High fever, chills, or unexplained shortness of breath are all reasons to see a doctor immediately. You should be able to breathe normally, and if you can’t, that’s a concern."

He added, "Any chest pain with a cough, very thick mucus, or extreme fatigue are also serious signs. More severe warning signals include trouble breathing, bluish lips or fingertips, confusion, mental changes, prolonged high fever, and a rapid heart rate."

"It’s crucial to act quickly," Dr Xand continued. "I’ve seen cases in my own family where someone went from a mild cough to being extremely unwell in just a day. Sudden deterioration can be life-threatening, so early medical help is essential."

Pneumonia Can Be Subtle but Serious

Dr Xand emphasized, "Pneumonia can sometimes develop quietly. It isn’t always dramatic, but it can be fatal. That’s why it’s so important to monitor symptoms and seek medical help promptly if things are getting worse."

Vitamin deficiencies are often brushed aside as minor nutritional gaps. Many people assume they can be fixed later or ignored until something feels seriously wrong. According to Dr Prabhat Ranjan Sinha, Senior Consultant, Internal Medicine at Aakash Healthcare, this casual attitude can be risky, especially when it comes to Vitamin D3 and Vitamin B12. Both nutrients play a central role in bone strength, nerve function, immunity, and energy levels. When their levels drop, the damage may build quietly and surface only when daily life starts to feel difficult.

Vitamin D3 and Vitamin B12 are essential for overall wellbeing. Their deficiency may not cause obvious symptoms at first, but over time they can affect how the body functions, how often a person falls sick, and how energetic or mentally sharp they feel.

Vitamin B12 And D3 Deficiencies: The Sunshine Vitamin And Why It Matters

Vitamin D3, often called the sunshine vitamin, is produced by the body when skin is exposed to sunlight. Along with calcium, it helps maintain strong bones and reduces the risk of fractures. Low levels of Vitamin D3 can weaken muscles, increase the risk of falls, and raise the chances of bone disorders such as osteoporosis. In children, severe deficiency can lead to rickets, a condition that affects normal bone growth.

Dr Sinha explains that Vitamin D3 does more than support bone health. It also plays a key role in immune function. People with low levels may fall sick more often and take longer to recover from infections. Research has also linked deficiency to higher levels of inflammation in the body.

Despite living in a country with abundant sunlight, Vitamin D3 deficiency is widespread. Urban lifestyles keep many people indoors for long hours. Regular use of sunscreen, limited outdoor activity, and aging all reduce the body’s ability to produce and absorb this vitamin. Diet alone rarely provides enough Vitamin D3, which is why deficiency remains common even among people who eat well.

Vitamin B12 And Its Silent Impact

Vitamin B12 is equally important but often overlooked. It is essential for nerve health, brain function, and the production of healthy red blood cells. Unlike some deficiencies that show early warning signs, B12 deficiency tends to develop slowly. Its symptoms are often mistaken for stress, aging, or routine fatigue.

Low Vitamin B12 levels can cause weakness, persistent tiredness, tingling or numbness in the hands and feet, memory problems, mood changes, and difficulty concentrating. Over time, untreated deficiency can lead to nerve damage and anemia.

Certain groups are at higher risk. Vegetarians and vegans often do not get enough B12 because it is mainly found in animal-based foods. Older adults may struggle to absorb B12 due to reduced stomach acid. People with digestive disorders and those taking long-term acid-reducing medications are also more vulnerable.

Why These Deficiencies Are Missed?

One of the biggest challenges with Vitamin D3 and B12 deficiencies is that their symptoms overlap with many common health complaints. Ongoing fatigue, joint pain, low mood, or frequent illness are often blamed on work stress, poor sleep, or lifestyle habits. As a result, people delay medical advice until symptoms start interfering with everyday life.

Dr Sinha notes that this delay can make recovery slower and complications more likely.

Vitamin B12 And D3 Deficiencies Diagnosis And Timely Care

Simple blood tests can accurately detect Vitamin D3 and B12 deficiencies. However, many people only get tested once symptoms become severe. Early diagnosis allows for timely treatment, which may include supplements, dietary changes, and lifestyle adjustments under medical guidance.

Addressing these deficiencies early is one of the simplest ways to protect long-term health. Adequate sunlight exposure, balanced nutrition, and routine screening can help maintain healthy levels. Taking Vitamin D3 and B12 deficiencies seriously is a small step that can prevent lasting health problems and support healthier aging.