Our habits, like the first thing we do when we wake up, the first meal of the day we prefer and even our bedtime habits, all of these can reveal many things about our health. What people don’t realize is that their ‘harmless habits’ could have major implications for their health. One of these habits is using your phone before you go to sleep. Many people like scrolling on social media or reading books on their electronic devices to relax. However, did you know that the same habit could be the culprit behind your poor heart health?

New research has uncovered a truly concerning problem: there’s a strong link between being exposed to bright light at night and having major heart issues. Because of this alarming finding, scientists are now telling everyone they should buy blackout curtains and make sure they turn off their electronic devices before they get into bed to actively protect their hearts.

How Does Exposure To Light Affect Heart Health?

Researchers from Australia's Flinders University looked closely at the health information of almost 89,000 people in the UK over a period of ten years. They tracked how much light these people were exposed to by having them wear special wrist devices. The results were shocking and clear:

• People who were exposed to the brightest light while they were sleeping at night had a 56% higher risk of experiencing heart failure.
• These same people also had a 47% greater chance of suffering a heart attack.

Importantly, these higher risks were still true even when the researchers checked for other known risk factors that affect the heart, like what people ate, how much they exercised, and their family history or genetics.

Why Night Light is a Major Risk Factor

Dr. Daniel Windred, who led the study, explained that this is the first large study to prove that simply being around light at night is a serious, independent risk factor for heart disease.

The Problem: Exposing yourself to bright light when your body expects darkness confuses your body's natural 24-hour clock (called the circadian rhythm).

The Result: If you keep confusing this internal clock, it puts you at a much higher risk for developing dangerous heart problems.

The researchers also stress that the risk is not just from extremely bright lights. Another researcher, Associate Professor Andrew Phillips, pointed out that even low levels of indoor light—such as looking at your phone in bed, falling asleep with the TV on, or leaving a small light on—can interfere with your body’s natural timing. Because of these findings, scientists now argue that light exposure at night should be considered just as serious a health risk as smoking or having a poor diet.

Simple Ways to Protect Your Heart at Night

The good news is that this is one health risk you can easily control. Scientists offer these three simple habits to protect your heart while you sleep:

Install Blackout Curtains: Put up thick curtains that completely block out any light coming from streetlights or outside your window.

Dim or Turn Off Lights: If you have to get up at night, use the dimmest light possible, and always make sure all lights are turned off when you go to sleep.

Avoid Screens Before Bed: Make a rule to put away your phone, tablet, and laptop well before your bedtime.

While we often hear about the importance of checking our breasts for any unusual lumps or changes, many women are now talking about another condition known as “breast mice.” The name might sound odd, but these are actually fibroadenomas, which are smooth, movable lumps that can shift under the skin when touched. They can occur at any age, though they’re more common in younger women. But are they cancerous? Discovering a lump in your breast can be alarming for anyone, but these “mice” are a harmless, non-cancerous breast condition that usually doesn’t require treatment.

What Are Breast Mice?

The term “breast mice” is a nickname for fibroadenomas which are benign (non-cancerous) breast lumps that move easily under the skin. The name comes from their tendency to slip away when you press on them, almost like a small mouse running off.

A fibroadenoma is a smooth, solid lump made up of both fibrous and glandular tissue. In most cases, it is completely harmless, though in very rare situations, a fibroadenoma may contain cancerous cells, according to the Cleveland Clinic.

In many cases, fibroadenomas shrink or disappear on their own. Your doctor may monitor them over time or, if necessary, suggest surgery to remove the lump.

What Are the Types of Fibroadenomas?

There are two main kinds of fibroadenomas:

Simple fibroadenomas are the most common type. They are smaller and don’t increase your risk of breast cancer. Under a microscope, the tissue appears uniform, meaning the cells look similar throughout.

Complex fibroadenomas are more often found in women over 35 and tend to be larger. When examined, they may show some variation in cell appearance, and your doctor might notice small calcium deposits or cysts on a mammogram. These may slightly raise your risk of breast cancer compared to women with no breast lumps. Complex fibroadenomas make up about 15% of all cases.

What Do Breast Mice Look and Feel Like?

Breast mice can range from smaller than a marble to about the size of a golf ball. They often appear suddenly and usually stay the same size, though some may shrink or grow over time. The lumps are usually firm and rubbery, but some women find them difficult to locate precisely.

According to the Royal Women’s Hospital, if you press on the lump, it will likely move away from your fingers — hence the term “breast mouse.” Most fibroadenomas measure around 1 to 3 centimetres and are classified as simple fibroadenomas.

Why Do Breast Mice Appear?

Fibroadenomas typically develop during puberty and are most common in women in their twenties and thirties. They’re influenced by hormonal changes, which means they can change in size during the menstrual cycle or pregnancy.

Do Breast Mice Increase the Risk of Breast Cancer?

For most people, having a fibroadenoma doesn’t raise the risk of developing breast cancer. However, those diagnosed with a complex fibroadenoma may have a slightly higher risk.

If you are concerned about your breast health or notice any new lumps or changes, it’s best to consult your GP or breast specialist. Even though breast mice are usually harmless, staying alert to changes in your breasts is always the safest approach.

Before you buy a health insurance, it is important that you understand its waiting period first. What exactly is the waiting period for a health insurance? It is the time you must wait before your policy covers certain conditions or treatments.

The longest waiting period, especially for pre-existing conditions, can stretch up to four years, depending on the insurer and the policy you choose. This guide will help you to understand how exactly does this waiting period work. This guide will answer all your questions, including: the longest wait you might face, and effective strategies to reduce or manage them.

What is the Longest Waiting Period for Health Insurance?

The longest waiting period for health insurance, particularly for pre-existing conditions, can extend up to five years.

According to Insurance Regulatory and Development Authority of India (IRDAI) guidelines, the illness-specific waiting period cannot exceed three years. For pre-existing diseases, the waiting period cannot exceed five years.

Depending on the insurer and the specific health plan, the waiting period for these conditions typically ranges from one to three years.

How Can You Reduce the Waiting Period in Health Insurance?

While health insurance policies often come with a waiting period, it is possible to shorten or modify these restrictions by opting for certain covers, usually at an extra cost.

The options available for reducing the waiting period vary from various insurer, so it is important to check the specific details with your provider.

Here are some methods to help reduce the waiting period on your health insurance policy:

Choose a Policy with a Waiting Period Waiver

Some insurers offer waiting period waivers as add-ons or features within their health insurance plans. These waivers can help lower or even remove waiting periods for certain types of coverage.

For instance, a Pre-existing Disease (PED) waiting period waiver could reduce the waiting time for pre-existing conditions.

Add a Top-Up Plan

Top-up plans or riders are additional coverages that can be attached to your existing health insurance policy. These plans often come with reduced waiting periods and enhanced protection, helping you access benefits sooner.

Negotiate with Your Insurer

If you have a clean health history or have been a loyal customer, you can negotiate with your insurer to shorten waiting periods. Some insurers may consider such negotiations, especially for long-term policyholders.

Specialized Plans for Pre-existing Conditions

Certain insurers offer specialized policies with shorter waiting periods if you have a pre-existing condition not covered by regular plans. However, these plans usually have a higher premium to compensate for the increased risk.

Opt for Co-Payment

You can often reduce waiting periods by agreeing to a co-payment option, where you share a portion of the medical costs with the insurer. This arrangement lowers the insurer’s risk and may result in quicker access to coverage.

What are the Different Factors That Influence the Duration of the Waiting Period in Health Insurance?

The length of the waiting period in health insurance is shaped by several elements, which can vary depending on the policy type, the insurance provider, and specific health conditions.

These factors determine how long policyholders must wait before claiming benefits, whether for pre-existing conditions, certain treatments, or maternity coverage. Being aware of these factors allows individuals to choose policies that match their healthcare needs.

Here are some key factors that impact the duration of the waiting period:

Type of Insurance Policy:

The type of policy determines the waiting period. Each has its specific terms depending on the type of policy being issued. It is smart to consult your insurer beforehand for details concerning this.

Pre-existing Medical Conditions:

If you have a pre-existing health condition, it will attract a waiting period of two to five years with insurers. The severity of the condition and the type of condition also contribute to this factor.

Age of the Policyholder:

Older individuals typically experience extended waiting periods for specific treatments or pre-existing conditions, as they have higher health risks due to age.

Insurer’s Policy Guidelines:

The waiting periods vary between insurance providers. Some insurance companies may agree to allow you to select a shorter waiting period, but at the cost of paying a higher premium.

Type of Treatment or Condition:

In general, treatments that are expensive or that are not immediately necessary, like surgeries or joint replacements, fall under a ‘waiting list’. These can take up to two years or even more, depending on the policy you avail from the insurer.

The waiting period in health insurance can significantly impact when you start benefiting from your coverage, especially for pre-existing conditions or costly treatments.

You can reduce these waiting times by choosing policies wisely, negotiating with your insurer, or adding top-up plans. Awareness of the above-mentioned factors about waiting periods helps you be prepared and look for a policy that meets your needs more closely.

Stroke remains one of the leading causes of long-term disability and continues to claim countless lives across the globe. To raise awareness about this life-threatening condition and its complications, World Stroke Day is observed every year on October 29. The theme for 2025, “Every Minute Counts,” highlights the urgency of quick medical response.

Although a stroke can happen to anyone at any age, certain health factors can make the risk much higher. Understanding these risk factors and managing them early is the best way to protect yourself and your loved ones. Among them, learning to identify early warning signs through the FAST formula and keeping conditions like high blood pressure in check are crucial.

To understand more about stroke awareness and prevention, we spoke to Dr Madhukar Bhardwaj, Director and HOD – Neurology, Aakash Healthcare, and Dr Rajas Y, Consultant and Head – Neurology, Jupiter Hospital, Pune.

What Is a Stroke?

A stroke occurs when the blood supply to a part of the brain is interrupted, either due to a blockage or internal bleeding. When the brain is deprived of oxygen, its cells start dying within minutes, leading to sudden loss of speech, movement, or consciousness.

As per the Cleveland Clinic, strokes are the second leading cause of death globally and the fifth leading cause in the United States. Yet, experts say that nearly half of these cases can be avoided or treated more effectively if medical help is received in time.

Dr Bhardwaj explains, “The key to survival and recovery is knowing the symptoms and acting immediately.”

What Is The F.A.S.T. Formula for Early Stroke Detection

A stroke strikes suddenly, and its outcome depends on how quickly one recognises the warning signs. The FAST formula which is short for Face, Arms, Speech, and Time, helps people identify a possible stroke and respond without delay.

F – Face: Ask the person to smile. Notice if one side of their face droops.

A – Arms: Ask them to lift both arms. See if one drifts downward or feels weak.

S – Speech: Ask them to repeat a short sentence. Check if their words sound slurred or unusual.

T – Time: If any of these signs appear, don’t wait—call emergency services immediately.

Dr Bhardwaj adds, “If someone suddenly falls or their speech becomes unclear for no obvious reason, act at once. Every second matters.”

With Stroke, Every Minute Counts

The first four and a half hours after the onset of stroke symptoms are known as the “golden window.” During this time, clot-busting drugs or medical procedures can help restore blood flow to the brain and prevent permanent damage.

Dr Bhardwaj explains, “If a large vessel is blocked and this window is missed, recovery becomes much harder. Nearly two million brain cells die every minute that treatment is delayed. In a stroke, time truly is brain.”

Does High Blood Pressure Cause Stroke?

High blood pressure, or hypertension, is one of the biggest risk factors for stroke, and importantly, it is preventable. Constant high pressure damages and narrows blood vessels, which can either rupture or become blocked, leading to ischemic or hemorrhagic strokes.

“Over time, uncontrolled blood pressure weakens the blood vessel walls, making them fragile and prone to rupture,” says Dr Rajas. “It also causes plaque buildup, which restricts blood flow to the brain.”

Because it often has no visible symptoms, hypertension is called a silent killer. Some people may occasionally experience headaches, dizziness, or nosebleeds, but these signs usually appear only when blood pressure has reached dangerous levels. Detecting it early is key to preventing stroke and other complications.

The Importance of Regular Check-Ups

Monitoring blood pressure regularly is one of the simplest ways to lower your risk of stroke. Adults should get their blood pressure checked at least once every two years, and more frequently if they have additional risks such as obesity, smoking, or a family history of hypertension.

Routine medical visits help doctors keep track of your blood pressure, adjust treatment if necessary, and suggest helpful lifestyle changes. Staying proactive with these check-ups can make a major difference in long-term health.

Can You Have a Stroke With Normal Blood Pressure?

While high blood pressure is a major cause, strokes can also happen to people with normal readings. Other risk factors play a role, including:

• Atrial fibrillation: An irregular heartbeat that allows clots to travel to the brain.
• High cholesterol: Causes plaque buildup that narrows or blocks arteries.
• Diabetes: Damages blood vessels and increases stroke risk.
• Lifestyle habits: Smoking, heavy alcohol use, and certain drugs can heighten the risk.