Hitting 10,000 steps a day is a goal for millions of us. But the number of minutes we walk for may be a more important target to focus on.
Scientists believe being on your feet for over an hour-and-a-half every day could slash the risk of chronic lower back pain.
Norwegian and Danish researchers found people who walk for over 100 minutes a day cut this risk by almost a quarter compared to those who clocked 78 minutes per day or less.
They also discovered faster walkers were less likely to have chronic back pain—but the effect was less pronounced than walking for longer.
Experts, who labelled the findings important, urged policy makers to push walking as a 'public health strategy' to reduce the risk of the agonising condition.
In many cases, lower back pain starts suddenly and improves within a few days or weeks.
But if it sticks around for more than three months, it’s classed as chronic, according to the NHS. In some cases, it can be considered a disability.
In the study, 11,194 Norwegians, with an average age of 55, were quizzed on their health and how much exercise they did per week.
Almost a sixth (14.8 per cent) reported suffering from lower back pain, answering 'yes' to the following questions, 'During the last year, have you had pain and/or stiffness in your muscles or joints that lasted for at least three consecutive months? and 'Where have you had this pain or stiffness?'
Participants were considered to have the condition if they answered yes to the first question and reported pain in the lower back to the second.
Both men and women were involved in the study, and 100 minutes was found to be the optimum length of time for both sexes, and all ages.
Writing in the journal JAMA Network Open, the researchers concluded: ‘Compared with walking less than 78 minutes per day, those who walked more than 100 minutes per day had a 23 per cent reduced risk of chronic lower back pain.
'The reduction in risk of chronic lower back pain leveled off beyond a walking volume of about 100 minutes per day.
‘Our findings suggest that daily walking volume is more important than mean walking intensity in reducing the risk of chronic lower back pain.
‘These findings suggest that policies and public health strategies promoting walking could help to reduce the occurrence of chronic lower back pain.’
The researchers also noted that their results are ‘likely generalisable beyond the Norwegian adult population, as physical inactivity prevalence in Norway is comparable to that observed in other high-income countries’.
They did note some limitations of the study, including that participants with higher walking volume tended to exercise more often and reported higher physical work demands, which might give them a physical advantage over other members of the group.
In the UK, musculoskeletal conditions (MSK)—including back pain—are the second biggest reason for people being ‘economically inactive’—where someone is out of work and not looking for work.
Figures released by the Government in December 2024 revealed that MSK conditions affect approximately 646,000 Britons, 1-in-4 of the 2.8m who are claiming long-term sickness benefits.
MSK comes second only to mental health issues for reasons why people are unable to work.
It was estimated that 23.4 million working days in the UK were lost due to MSK conditions in 2022.
NHS waiting lists for MSK community services are the highest of all community waits in England, with 348,799 people in September 2024 waiting to see a specialist.
As part of their Get Britain Working White Paper, the Government pledged a £3.5million package to 17 Integrated Care Boards (ICBs) across England to improve local MSK services.
Mail Online
According to the nature of the world, there are both good and bad aspects of human society. Every person, at some point in their life, is likely to encounter something unpleasant. In such moments, instead of holding on to hope for the future, people often dwell more on the painful experiences of the past. This is what we call “pessimism”. Rejecting hope and filling both the body and mind with negativity — inside and out — can lead a person to become emotionally and socially disconnected.
Pessimism is not something that must be completely eradicated. Sometimes, it can simply be a perspective. However, that view should not be tightly held onto and allowed to cloud our vision. This article presents why that is something worth keeping in mind.
One of the reasons this happened is that those who uphold an extremist pessimism have had to go through life bitterly. Since their childhood, they may suffer from the impacts of too much bullying, poverty, pressure, coercion, scolding, severe punishment, more than faults, and the pessimism attitude of seniors in society.
Moreover, those holding on to pessimism intentionally organize followers with the dissemination of their pessimism. While talking about some topics based on pessimism, they support their pessimistic discussions with each other and draw conclusions based on pessimism. Hence, their talking points and critical thinking cannot break through the pessimism. Consequently, they cannot see or consider anything beyond pessimism.
What is Pessimism?
Pessimism is the belief that nothing good can be expected in the future and that everything happening now is likely to result in negative outcomes. The content we often see in newspapers, social media, and on TV tends to reinforce this pessimistic outlook. Whether it’s the economy, politics, or physical or mental health, people tend to focus only on the negative aspects.
Pessimism can harm a person’s mindset and emotions. When people stop expecting anything positive from the future, they are more likely to experience discouragement, a decline in morale, and a growing sense of disconnect from the world around them.
Why Should We Avoid Holding onto Pessimism?
1. It damages mental health
Constantly embracing a pessimistic mindset can lead to depression and anxiety. When a person is repeatedly overwhelmed by negative thoughts and hopelessness, it becomes hard to see any light in their life, leaving them feeling emotionally exhausted and stuck.
2. Loss of opportunities
When hope for good things fades, the drive to create a better future diminishes. The mindset of “It’s impossible” can destroy even the possibilities that are achievable, simply through negative thinking.
3. Breakdown of Social Relationships
People tend to avoid those who are constantly dissatisfied, distrustful, and lack hope for the future. This creates distance and tension in relationships, leading to social isolation and weakened connections.
Sometimes, what does pessimism help with?
Actually, it’s not always a bad thing. In some situations, it simply acts as a step up — a kind of expectation that prompts us to be more cautious about the future.
• It helps ensure safety and better management by encouraging risk awareness.
• It can lead to thoughts that value happiness more deeply.
• Being able to work steadily without expectations can be beneficial from a certain perspective.
However, these views are only useful occasionally and are not suitable to hold on to all the time.
What Should You Do?
1.Building a New Perspective
It needs to gradually create a more positive mindset. Even without turning it into a mere hope, having the awareness that “everything can work out” can help you grow step by step.
2.Asking Questions
Questions like “Is my thinking accurate?” or “Are there other perspectives I haven’t considered yet?” can open the door to shifting your viewpoint.
3.Noticing the Good Things
It is necessary to record one thoughtful or small but meaningful moment from your daily life that can lift your spirit.
4.Cultivating Curiosity for Mental Growth
Emphasis must be placed on engaging yourself in reading, learning, or exploring hobbies to help rein in negative thinking.
Everybody has a chance to hold up both optimism and pessimism as they like. However, if they do everything based on pessimism, they can see everything with negative results. It may be right or wrong, but a large percentage of results will be wrong. Otherwise, they can see everything with an optimistic essence. If so, they can see most of the events which happen in society with the essence of optimism. In this regard, those who see everything in a negative sense will first suffer from the bad impacts of their thoughts. Those holding up the optimism will have the chance to enjoy peace of mind.
With regard to pessimism, I have a true story. While serving duties at a governmental department, a friend of mine worked together with me in the same workplace. But he joined such a workplace after me. So, he was a junior in my section automatically. He could show off his outstanding skill at work due to his higher concentration on the functions of the workplace. Despite the duties of a junior, he was more skilful than me as well as other seniors. In our workplace, we did not discriminate between the posts of junior and senior, although these were not set by the departmental rules.
However, my friend forgot the provisions related to the hierarchical rules of the department. All of us worked at night, so we all raised relations with one another, setting aside the strict departmental rules. At that time, as he was skilful in working, he had to be assigned to a higher post. He deserved to secure the senior post. Albeit not a personal attack on me, I knew he was never satisfied with the criteria for junior and senior posts. As such, he always scolded higher seniors and searched for faults in their work. He never talked about optimistic topics and did not praise others for their work results.
Indeed, I was very sorrowful to know the root causes of sparking his attitude. Since his childhood, he had lived in a staff quarter of an organization where his father served duties. He had known that some officers assigned his father heavily. If his father failed to accomplish the assignments, his father was scolded by those officers. My friend had bitterly seen such occurrences since his childhood. Such occurrences became scars on his soul. Moreover, their family was very poor due to the low income of his father. Consequently, my friend sought the best outlet for the mind to take a dependent environment. Furthermore, he was never satisfied with the scolding of those officers and took revenge on them.
When he became an adult, he did not meet with those officers, but his revenge did not disappear from his mind. Therefore, he sought a third-party person on whom he would take his revenge. When he joined the workplace, he searched for prey to utilize his trauma. However, the organizational setup of relevant organizations did not allow bullying someone as prey. As such, he unintentionally disseminated his pessimism to others in the workplace.
First, his pessimism was useful in analyzing some events. His assessments of some occurrences were right, but these ideologies were based on pessimism. However, he forgot all occurrences and all things can be reviewed with two or more perspectives. The truth can be sought in the right things or in the wrong things, or in both right and wrong things. Except for four universal truths discoursed by the Lord Buddha, even truths identified by society can change depending on the situation and time.
Gradually, my friend could not accept everything as he assessed these with pessimism. So, his soul was very tired. In the worst situation, the heads of the department who had handled the organization did not trust my friend because his attitude was not usual in the society of coworkers. Those officials accepted that my friend was dangerous to the workplace due to holding up productivity in all work processes. It was a time of failure in my friend’s life. Officials of the organizations in successful eras did not count the successful work of my friends. Consequently, he lost all measures, including promotion of ranks in the workplace. His pessimism brought a great loss to his life. Finally, he left the workplace and waved to us, leaving a valuable lesson.
Uphold both optimism and pessimism in analyzing something
Practically, most people avoid relationships with pessimists, and they do not dare to seek suggestions and consultation from pessimists. This is because the idea of depending on pessimism may lead to failure in initiating any project. It is necessary to review any incidents based on both optimism and pessimism; too much pessimism can not only prevent the best solution but also prevent an acceptable answer. Generally, pessimists never have a good opinion of anyone. Everyone those pessimists see becomes prey to their gossip. As such, many people are in fear of occurrences for their dignity, so even if they unavoidably seek advice from a pessimist, they do not prefer the gossip of the pessimist about them.
Pessimism is a feeling that no one can be blamed for. Everyone can have perspectives that don’t align with hope. However, if you tightly cling to those negative views and willfully ignore other possibilities, it can cause serious harm throughout your life. An approach to address a problem with pessimism has the lowest percentage of securing success. It is because pessimists are never satisfied with everything and everybody. As they cannot keep a clear soul, they do not have a fine facial appearance. Hence, they cannot keep abreast of optimists in facial appearances. Consequently, they have rare times of happiness and pleasure as well as smiling. That’s why the message “Don’t hold on tightly to pessimism” is a reminder that everyone should take to heart.
I don’t emphasize that anyone holds up pessimism. However, everyone must hold up both optimism and pessimism. They have to analyze and assess everything, applying both optimism and pessimism to have the best result in all issues. Especially, everybody needs to consider that in approaching a problem, using just optimism cannot reveal the truth. Likewise, pessimism alone cannot be useful in analyzing a problem in a correct manner. Only when everybody approaches any problem with both optimism and pessimism will they have the most appropriate and correct solution. One thing is certain: those who hold on to a negative mindset will always be troubled, while the optimists will live with joy and happiness.
Source: The Global New Light of Myanmar
Why is cycling one of the best Exercises for every lifestyle? In a world where people are becoming more aware of the importance of maintaining physical and mental health, finding the right form of exercise is key. For many, the solution might be simpler – and more enjoyable – than they think: cycling.
Whether you’re cruising down a quiet neighbourhood road, commuting to work, joining a spin class at the gym, or pedalling at home on a stationary bike, cycling is a powerful and flexible form of exercise. Not only does it improve physical health, but it also supports mental well-being, offers practical lifestyle benefits, and even helps protect the environment.
Let’s explore why cycling continues to gain popularity around the world and why it might just be the perfect activity to incorporate into your life – no matter your age, schedule, or fitness level.
An Exercise That Moves Your Heart (Literally)
One of the most celebrated benefits of cycling is how it supports heart health. As an aerobic exercise, cycling increases your heart rate and improves blood circulation throughout your body. Studies have shown that regular cyclists tend to have lower blood pressure and resting heart rates compared to inactive people.
Research has also revealed that people who cycle regularly are at a significantly reduced risk of developing coronary heart disease or suffering a heart attack. That’s because cycling helps keep your heart strong and arteries clear, reducing strain on the cardiovascular system. Just a few sessions a week, even at a moderate pace, can dramatically improve your cardiovascular fitness.
Gentle on the Joints, Powerful in Impact
Unlike activities such as running, which place repeated stress on your joints, cycling is a low-impact activity. This makes it especially appealing for people with joint issues, older adults, or those recovering from injuries.
Cycling is commonly used in physical therapy and rehabilitation programs. It promotes mobility, increases range of motion, and improves strength – all without putting your knees, hips, and ankles under heavy pressure.
A 2024 study found that people with osteoarthritis who incorporated cycling into their weekly routine experienced less knee pain than non-cyclists. This shows how effective and gentle cycling can be for long-term joint health.
Maintaining a Healthy Weight Made Easier
Weight management is a challenge for many, especially with busy schedules and sedentary lifestyles. Fortunately, cycling provides a fun, convenient way to help keep your weight in check. Regular cyclists often maintain a healthier body composition, which refers to the balance between fat, muscle, bone, and water in the body. Cycling burns calories, builds muscle, and boosts metabolism – all of which are essential for weight control.
The Centres for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity each week. Cycling is a great way to meet that recommendation. Whether you bike for 30 minutes five days a week or do three 50-minute sessions, you’ll be helping your body stay fit and active.
Want to lose weight? Increase your intensity by riding uphill, speeding up your pace, or extending your cycling sessions. These adjustments will boost your calorie burn and help you reach your goals faster.
Boost Your Mood, Beat the Blues
Exercise doesn’t just make your body stronger – it lifts your spirits, too. Physical activities like cycling release endorphins, the “feel-good” chemicals that improve mood and reduce stress.
People who cycle regularly often report better sleep, lower levels of anxiety and depression, and an overall improved sense of well-being. Whether it’s the rhythmic motion of pedalling or the calming effect of fresh air and sunshine, biking can be a great mental escape.
Cycling outdoors adds another layer of benefits. Being in nature, enjoying the scenery, and soaking in sunlight can help fight seasonal mood disorders and brighten your day, even after just a short ride.
Preventing Type 2 Diabetes Through Pedal Power
Cycling can play a key role in preventing chronic diseases such as type 2 diabetes. This condition is often linked to poor lifestyle habits, including a lack of physical activity and unhealthy weight gain. By promoting weight control and improving insulin sensitivity, cycling helps your body better regulate blood sugar levels. Studies have shown that people who bike to work or use cycling as a form of exercise have a significantly lower risk of developing type 2 diabetes.
Making cycling a part of your daily or weekly routine could be one of the simplest ways to protect your long-term health.
More Than Exercise: A Lifestyle Choice with Real-World Benefits
Cycling isn’t just a workout – it’s also a practical and sustainable way to live. When used as a mode of transportation, biking helps you save money on gas, parking, and public transport. It also reduces wear and tear on your vehicle and minimizes your carbon footprint. Each time you choose a bike over a car, you’re reducing greenhouse gas emissions. This is a powerful way to combat climate change and improve air quality in your community. Cleaner air leads to better public health and fewer respiratory issues, especially for children and the elderly.
Cycling can also strengthen family bonds. Parents can encourage children to be more active by going on bike rides together. It’s a fun and healthy way to spend time as a family while developing good habits.
Stronger Muscles, Healthier Ageing
Cycling doesn’t just benefit your heart and lungs – it also strengthens muscles throughout your body, particularly in your legs, hips, and core. Each pedal stroke works your quadriceps, hamstrings, calves, and glutes. These muscle groups are essential for balance, walking, climbing stairs, and other daily activities.
As we age, maintaining muscle mass becomes increasingly important. Loss of muscle can lead to falls, injuries, and reduced independence. Cycling provides a low-impact, effective way to slow muscle loss and preserve strength, especially for older adults.
Indoor versus Outdoor: Which Ride Is Right for You?
One of the great things about cycling is that it can be done indoors or outdoors, each with its advantages.
Outdoor cycling is perfect for exploring new places, commuting, or getting on a longer endurance ride. It’s also a great social activity, whether you join a group ride or take a leisurely cruise with friends.
Indoor cycling, on the other hand, offers predictability and control. Whether you’re in a spin class or using a stationary bike at home, indoor cycling allows you to adjust intensity easily and stick to a consistent workout schedule, rain or shine.
For those with limited time or living in urban areas with traffic and safety concerns, indoor cycling may be a better option. Plus, many modern stationary bikes offer built-in workout programs, virtual classes, and tracking features to help keep you motivated.
Who Should Be Cautious About Cycling?
While cycling is safe for most people, there are a few exceptions. Individuals prone to falls or those with severe balance problems should avoid traditional outdoor biking. For these individuals, recumbent bikes are a great alternative. These bikes have a reclined seat and are lower to the ground, providing better stability and comfort. However, they can be more expensive and take up more space.
If you’re unsure whether cycling is right for you, talk to your healthcare provider, especially if you have chronic health conditions or are recovering from surgery.
How to Start and Stick With Cycling
Getting started is easier than you might think. All you need is a bike and a little motivation.
Start small: Begin with 10–15 minutes a day and gradually build up to longer rides.
Be consistent: Aim for 150 minutes per week. That’s just 30 minutes a day for five days.
Choose your style: Try different types of cycling – commuting, spin class, indoor biking, or scenic weekend rides.
Stay safe: Always wear a helmet, follow traffic rules, and use lights or reflectors if cycling outdoors at night.
If you’re cycling indoors, experiment with different virtual classes or programs to find what keeps you engaged. From high-energy spin sessions to scenic virtual rides, there’s something for everyone.
Final Thoughts: Just Keep Pedalling
Cycling is one of the most adaptable and rewarding exercises you can choose. It offers a long list of physical, mental, and lifestyle benefits – from reducing your risk of disease to saving money and improving the planet.
Whether you’re an athlete looking for a new challenge, a busy professional needing a flexible workout, or a senior aiming to stay active and mobile, cycling has something to offer you. So, grab a helmet, hop on a bike, and start pedalling your way to better health. The journey might just be your best ride yet.
Source: The Global New Light of Myanmar
Contined from yesterday
Hiking and a manmade beach at Titop Beach
After finishing the Sung Sot cave tour, the Stella Luxury Cruise continues on the second trip to Titop Island. Titop Island is famous for its hiking trail and manmade sandy beach. The path to the top of the mountain is narrow and steep, and it takes about 20 minutes to reach the summit.
From the top of Titop Mountain, you can enjoy wide panoramic views of Ha Long Bay. Therefore, many travellers prioritize the mountain climbing trip. Upon reaching the summit, visitors can see the most beautiful expansive views of Ha Long Bay, along with breathtaking scenes of large limestone rocks emerging from the water’s surface and the surrounding islands. These scenic views make it one of the best places for photography enthusiasts.
At Titop Beach, the sea water is cool and clear with a deep greenish-blue colour, and the soft white sand allows travellers to relax and unwind. Many swimmers and snorkelers can be seen, as well as hikers on the hills nearby. The entire island is bustling with walkers and photographers. Since it is a manmade beach, natural dunes are not present, so the waves and the white foam running over the dunes you might expect at a natural shoreline are absent here.
Although the sea breeze and the green coconut trees, which are the distinctive features of the sandy beach, are not seen together, green coconuts are being sold at a small shop in one place. Since it is a manmade beach, it cannot compete with nature, but it cannot be denied that it is a beautiful island in the sea.
Ha Long Bay, one of the world’s seven most beautiful bays
From Titop Island, the Stella Luxury Cruise is heading back to the shore to go on its third trip to the main destination, Ha Long Bay. When Stella arrives at the shore, passengers must transfer to speedboats to go to Ha Long Bay. As the small speedboat carrying about 15 passengers, including the guide and the speedboat driver, departs from the shore, it begins to rain again.
It rained off and on all day, so my mood got a little disturbed. For those who prepared sunglasses and big hats to go to the beach, the rain became the villain.
Ha Long Bay is located in Ha Long City, Quang Ninh Province, Vietnam. Recognized by UNESCO as a World Heritage Site, Ha Long Bay is famous for its serene and beautiful limestone karst formations. It covers an area of 1,553 square kilometres and is made up of about 2,000 islands and islets, most of which are limestone mountains formed around 500 million years ago.
Ha Long Bay, which attracts over one million international tourists annually, is an important destination in Vietnam’s tourism sector. With nearly 2,000 limestone islands set against a blue sky backdrop, Ha Long Bay, known for its jade-green waters, was designated a UNESCO World Heritage Site in 1994 and has become one of the most beautiful places in the world.
The speedboat we are on is heading towards the sea channel through the rain and water. Above the sea, where the sky is cloudy with shades of green and blue, there are many limestone mountains and small islands visible, which are a unique attraction of the Ha Long Bay sea channel. Most of the rocky areas are covered with monsoon forests, making the entire environment lush, green, and truly beautiful.
Inside the sea, large cargo ships anchored near the reefs can be seen alongside fishing boats. The Ha Long Bay, bordered by beautiful limestone mountains, looks like a magnificent and unique painting…. We need to study it in the Vietnam water border trade area. The speedboat carrying foreign tourists, navigating swiftly over the water between the rocks to the Chinese border, shows a little boy who seems somewhat tired.
Heading to the most beautiful rocky cliffs in Ha Long Bay
After returning from the stormy sea, drenched by rain and wind, we will head to the final destination, the rocky cliffs of the ocean, using canoes and large wooden boats to closely explore the area.
Even in the drizzle, travellers ventured out — some heading towards the open sea on speedboats, others making their way to the massive rock formations in large wooden boats or canoes. The pier along the beach became a lively scene, teeming with people of all kinds and boats of all colours, reminiscent of bees swarming around flowers. The sea, muddy brown, was rough and choppy toward the open ocean, but appeared calm and still like a lake near the rock formations — a stark contrast. As the large boats steered toward the giant rocks, the joy and excitement of the diverse group of travellers became contagious and deeply felt.
A large boat carrying Chinese tourists in matching outfits was seen rowing towards the rocky outcrops, singing songs in unison. At one point, a boat with young Indian children singing songs also appeared. Out in the water, two people were seen paddling small canoes, swaying gently. Rather than a sea, the place looked more like a large lake surrounded by rocky cliffs.
Not only Chinese and Indians from Asia but also travellers from countries like France and the UK can be seen gathering together on separate boats. When the large boats travelling from the beach to the rocky islets and those returning from the rocks pass close to each other, they greet one another with loud shouts and waves. Witnessing these scenes reminds me of the way water-splashing trucks used to cheer and shout greetings to one another during Thingyan in Yangon. If one is prone to nostalgia, then surely the shadows of the past are full of things to long for.
In one spot beneath the water’s surface, you can see a large, white, jelly-like jellyfish floating close to the boat. Between the rain-soaked cliffs, the sea is calm, with a deep, cool green hue. Among the rocks and stones, lush green trees growing in the crevices catch the eye. Ha Long Bay, one of the most beautiful bays in the world, was included in the New Seven Natural Wonders of the World list in 2012. Ha Long Bay is home to 14 species of flowers and over 60 species of wild birds and animals.
The way back home
When returning from the stone caves, Stella will go out to host Vietnam’s famous coffee, while enjoying the beauty of the sunset over Halong Bay. However, the rain, which had been falling and stopping since morning, did not allow a view of the beautiful sunset over Ha Long Bay.
We had to settle for watching the rainy evening beauty of Ha Long Bay from Stella, through the gaps between the clouds. Although Stella’s upper deck was designed to offer the best view of the bay at sunset, the rain followed its unrelenting script, and we ended up spending the whole day in the dining hall on the lower deck.
The return journey from the beach was accompanied by rain. By exactly 6 am, the vehicles were ready to depart for Hanoi. On this gloomy day, amid the falling raindrops, the travellers from Ha Long Bay seemed a bit melancholic, as if they missed the sea. As usual, the cars made a short stop at a large shopping centre that was connected to a food court along the road.
Driving along the highway, passing through lush green fields and major expressways, we arrived back in the Old Quarter of Hanoi as dusk fell. From the car, we caught a quick glimpse of the beautiful Hoan Kiem Lake, glowing with multicoloured lights. Around the lake, the area was bustling like a night market. In the middle of the lake sits a small island known as Jade Island, home to the famous Ngoc Son Temple. A bright red wooden bridge, known as The Huc Bridge, connects the temple to the lakeshore. Both the lake and the temple are among Hanoi’s iconic landmarks. Although Ngoc Son Temple and the vivid red Huc Bridge are not far from the hotel, we didn’t have time to visit them.
Some shops in the area of Chinatown are quite similar to the Chinatown in Yangon, closing around 9 pm, but the small roadside stalls remain open until about 10 pm or 11 pm. After returning from the beach and passing through southern Chinatown, there aren’t as many motorbikes as in the morning, but a few still zip by now and then. With fewer motorbikes, more cars can be seen on the roads. On the streets, international tourists are still walking around here and there.
In the Chinatown area, signs written in English are quite rare. Notably, only large coffee shops, hotels, and travel agencies display signs in English. Along one street, you can find a travel agency office about every block. The number of international tourists coming to Vietnam is also increasing year by year.
Last year, the number of international tourists who visited was 14.8 million, with more than 2 million tourists coming from Europe and America. I believe that a key factor in the success of the tourism industry cannot be achieved without leveraging the high proficiency of Vietnamese youth in the English language.
Acknowledgement: To be able to write this piece, I am very grateful to my elder brother Ko Kyaw Kyaw Than and his wife Ma Mee Mee from the UK, who supported and arranged the entire trip from start to finish; also to my elder sister Ma Win Win Than, my younger sister Ma Yi Yi Than, and my wife Ma Nwe Nwe Than, who took care of and assisted throughout the journey; and especially to Ma Mee Mee, who took and supported many documentary photographs, I express my special thanks.
GNLM
Going to the ocean in the morning with drizzle feels like a unique and different experience. By the time we left the Chinatown area in the old quarter of Hanoi, the drizzle had turned into a steady rain.
The Chinatown in old Hanoi, Vietnam, is similar to Yangon’s Chinatown, but the structure and style of the houses are noticeably different. The homes are narrow in the front and stretch deep toward the back, typically no more than three stories high. According to local tradition, if a son is born, a ten-foot-wide plot is inherited, so these narrow, ten-foot houses can often be seen, similar to some homes in areas like Thakayta, South Okkalapa, and Dagon Myothit (South) townships in Yangon. Narrow alleys, compact homes, small eateries lining the streets, large coffee shops, swarms of motorbikes zipping back and forth, and a variety of cars emerging from every corner – these are likely iconic scenes that define Hanoi’s Old Quarter Chinatown.
Leaving behind Chinatown, as we ascended onto the highway, the sight of the grand and beautiful new city of Hanoi, with its towering buildings, immediately captivated my attention. Putting aside the multilayered roads and colourful cars of Hanoi, as our vehicle cruised toward Ha Long Bay, my gaze was once again drawn to the expansive green fields stretching alongside the highway, where the vast, serene sea seemed to merge with the lush landscape.
Behind lush paddy landscapes
In the distance, across the vast fields spread like green carpets, neat and beautiful little buildings can be seen arranged in order. Among the wide fields, groups of rice mills, silos and agricultural machinery can be seen scattered throughout. The wide, continuous stretches of farmland, the small production roads, and the irrigation drains present a scene so orderly and well-organized that it looks like a carefully drawn map of an agricultural landscape.
In Myanmar, it’s not easy to come across vast stretches of farmland laid out in large, rectangular plots like those measured in hectares. Most genuine Myanmar farmers own less than five acres of land, so it’s rare to see large, contiguous plots suitable for big tractors to operate efficiently. For such systematically organized farmland to emerge, challenges such as the need for a stable market, favourable weather conditions, and other hurdles must be overcome. Behind the lingering question of “When will all this become a reality?” lies only a sense of quiet contemplation.
Behind the lush green rice fields, Vietnam’s rice cultivation and production are facing mounting challenges. Vietnam’s rice trade is also showing notable developments. In 2024, Vietnam became a record-breaking rice exporter, shipping 9.04 million tonnes. According to the US Department of Agriculture’s (USDA) global agriculture, supply, and demand forecast report, Vietnam is set to soon surpass Thailand to become the world’s second-largest rice exporter.
Many rice farmers in Vietnam are switching to cultivating other, more profitable crops, which has led to a decline in the country’s rice production. However, Vietnam’s rice exporters are maintaining their hold on the global rice market by importing rice from neighbouring Cambodia. As a result, by 2024, Vietnam could reach an import volume of around 4 million tonnes, potentially becoming the second-largest rice-importing country in the world. This situation, being both the second-largest rice exporter and the second-largest rice importer globally, highlights a unique aspect of Vietnam’s rice trade.
A glimpse of the land of Pearl
When the vast farmlands that once captivated the eye began to fade away, the shimmering reflection of silver light appeared, signalling the arrival at the seaside. This gave a clear sense that we had entered the coastal region. “Ha Long” was once a region known for its coal mines. Along the way, we passed through large areas where hundreds of coal transport trucks used to park. But when international tourists began to arrive at Ha Long Bay, the coal mines gradually shut down, and the entire area appeared to have transitioned to tourism. Now, as a coastal city, Ha Long is also thriving economically through its port operations and fishing industry, becoming a well-known and prosperous city.
Ha Long is famous not only for its coal mines, ports, and fishing industry but also for its pearl farming. Pearl farms built in the middle of the sea, artificial islands, and museums that display the step-by-step process of pearl cultivation and production attract many tourists.
It has only been two hours since leaving Hanoi. Although the drizzle has stopped, puddles from the rain remain. Upon entering the Ha Long area, the car made a brief stop at a place that houses restaurants, a pearl sales hall, and a pearl museum.
What is remarkable is that inside the pearl sales showroom, the pearl production process is demonstrated using small display tables. The process of extracting pearls from oysters and the step-by-step production stages are practically shown, with staff explaining everything clearly. Within the three-story building, there is a large shopping centre that includes gemstone and pearl showrooms, pearl-themed paintings and sculptures, clothing, shoes, and a wide variety of food items. In one section of the shopping centre, there is even a display where crocodile skin is shown with the actual shape of the crocodile, and various types of bags made from crocodile skin are exhibited and sold. As for the dining area, it is located entirely on the second floor.
Having just left the Pearl Museum, we soon arrived at the world-famous Ha Long Bay. It has been over two hours since leaving Hanoi. Although we were glad the rain completely stopped upon setting foot on the beach, we still could not see the sunlight.
A breathtaking cave
We are going to board the large cruise boat, Stella Luxury Cruise, docked at the shore, to explore Ha Long Bay. Approximately 50 travellers will join the journey on the three-story Stella Luxury Cruise. Since there are multiple pleasure boats at the shore heading to Ha Long Bay, we need to be careful not to get on the wrong boat, and the passengers are also quite crowded and a bit bustling.
The Stella Luxury Cruise, departing from Ha Long Harbour, embarked on its first exploratory trip to Sung Sot Cave, the largest and most breathtaking stalactite cave in the Ha Long Bay area.
Sung Sot Cave is the largest and most spectacular stalactite cave among the many limestone caves in Ha Long Bay. It is renowned by tourists worldwide and is also listed as a UNESCO World Heritage stalactite cave.
Sung Sot Cave is located on Bo Hon Island in the middle of Ha Long Bay, about a 50-minute journey from Ha Long Beach. To reach the entrance of the main cave, visitors must climb over 100 steep steps. From the large cave entrance, you have to go down again to enter the inner part of the cave. Covering a total area of over 12,000 square metres, inside Sung Sot Cave, we can see sparkling stalactites, stalagmites, and natural stone formations that resemble flowers and chandeliers.
Along the cave path, there are large halls, narrow steps for climbing, and narrow walkways where one can only pass a single file, requiring passage through gaps between rocks. Some places are wide and spacious with good airflow. Inside the limestone cave, due to sea erosion, the rock formations have taken on various shapes, resembling decorative stone sculptures. The limestone caves in Kayin State and Mon State of Myanmar are somewhat similar. In particular, Nandamu Cave from PyinOoLwin, and Bat Cave and Jasmine Cave in Kyaikmaraw town, Mon State, are quite alike. However, the Sung Sot Cave is larger and much longer.
At one location, arrangements were made to take commemorative photos, and since there was also a team available to take the photos, the tour was praised for being well-organized. Inside the great limestone cave, beautiful stone chandeliers, stone floral arrangements, and stone flower pots were illuminated and displayed with colourful spotlights. Because it was so beautiful, it was very satisfying for those who wanted to capture it in photographs.
The Sung Sot Cave in Ha Long Bay is also famous for its interesting and legendary stories, similar to other caves. In traditional Vietnamese folklore, Thanh Giong is a very famous hero who is said to have kept his battle horse and sword inside Sung Sot Cave to fight off evil spirits. Visitors can see stone carvings that closely resemble Thanh Giong’s horse and sword. Inside the cave, small cups that can be identified as the footprints of Thanh Giong’s horse further confirm the fascinating legends of the hero Thanh Giong…
TO BE CONTINUED
GNLM
An inexhaustible resource combined with versatile, silent, efficient technologies. One of the strengths of solar energy is that it is self-generating and can be used anywhere. And its advantages will only increase in the future.
Our star is the main energy source the Earth has always depended upon. It is the most powerful and most studied, and is one of the undisputed protagonists of the energy transition.
Some of the advantages of solar energyare shared by many other renewable sources. The most important of these is the ability to protect our planet from climate change: capturing and then exploiting the sun’s rays allows us to reduce our fossil fuel use without producing greenhouse gases and moves us towards energy self-sufficiency.
But what are the unique characteristics of solar energy that set it apart from other renewables, such as wind, geothermal and hydroelectric energy? We list them in eight points below to reveal our nearest star’s enormous potential for providing daily energy to both people and businesses.
1. An energy source that is both renewable and inexhaustible by definition
It is true that the yellow dwarf that gives our solar system its name won’t live forever. In fact, in four or five billion years’ time, it will come to the end of its main sequence and become unstable. In the meantime, however, and on a time scale that is more relevant to us, the sun remains an unchangeable and inexhaustible source of energy: day after day, year after year, it is and will always be there, always exactly the same.
In addition to being a fixed presence, the solar energy that reaches Earth is also abundant. If Earth were a flat disc angled towards the sun, it would receive 1,377 watts of solar power per square meter. The presence of our atmosphere, bad weather conditions and the Earth’s round shape lower this figure by almost ten times in the middle latitudes. That said, we would still only need to capture 6% of our solar energy to cover all of humanity’s energy needs.
2. Everywhere gets sunlight
It might seem trivial, but the fact that every single area of the Earth gets sunlight to a greater or lesser extent offers a twofold advantage. First and foremost, sunlight is an energy source that can be used anywhere on the planet and even gets to places with no infrastructure or connections: hence in isolated, rural areas, places that are remote or difficult to get to, the sun is always a good option.
Following on from the above, solar energy can also be used on a hyperlocal scale, including by individuals for their own consumption. Just take a look at solar panels installed on roofs. If you reflect on that point, it is clear that this isn’t the case with many other renewables or they simply are not as simple to implement.
Once converted into electricity, solar energy is very simple to transport. That means that huge amounts of electricity can be generated in large solar farms, perhaps in areas of the Earth with the highest levels of sunlight, such as the equatorial belt.
3. It’s very well suited to batteries and the electricity grid
Photovoltaics produces energy mainly in the middle part of the day, but thanks to larger, more efficient and reliable storage systems, we’re better able to manage the discrepancy between energy demand and what the sun provides naturally. Although there may be differences from country to country, generally speaking, solar energy, particularly where photovoltaic technology is used to generate it, can be transferred directly to the electricity grid. This makes things like energy communities possible and allows private individuals and businesses to send the excess energy they produce to the market, guaranteeing them not only savings but also a source of income. There is an important social advantage as well, because that energy becomes immediately available to populations in areas of the world that previously didn’t have access to traditional electrical networks, such as in Africa.
4. The sun creates local wealth and jobs
Of all green jobs, solar energy creates the most employment opportunities for developers, builders, installers and maintenance technicians at the power plants. Taking full advantage of solar brings new impetus to the economy and offers families, businesses and even nations an investment opportunity. According to a recent study published in Science Direct, “Job creation during the global energy transition to 100% renewable power systems by 2050”, the number of jobs in the photovoltaic sector alone will reach 22 million worldwide by 2050 (in 2019 there were 3.8 million, according to estimates by IRENA, the international agency for renewable energy.)
5. Technological versatility
Solar energy’s versatility also extends to its technology. The first thing that springs to mind is photovoltaic panels, but solar energy can also be used to create thermal energy by heating fluids, or by combining both types in the most modern thermodynamic solar power plants.
It is equally true that, compared to a fossil fuel system or even many other renewables, solar energy creates very little noise. Aside from a few components required for cooling, both the sun’s rays themselves and the devices used to collect their energy are extraordinarily quiet and therefore suitable for use in any setting.
6. Minimal maintenance required
Despite the fact that photovoltaic panels do gradually become less efficient, with a useful lifespan of 20-25 years, the kind of post-installation maintenance required is similar to that of a normal electrical system, with the addition of some periodic cleaning and little else, so maintenance is minimal.
7. Green until the end of life
Solar panels are extremely practical, not only in the installation stage, but also when it is time to remove or replace them. They are usually easy to dismantle and the materials used in them can be reclaimed, recycled and reused, further reducing the environmental impact of this kind of energy.
Having panels available that can be combined in multiple ways means modular plants can be created that range from very small in size for domestic use to large-scale farms. This extreme versatility allows us to build plants according to the needs and particular characteristics of the local area.
8. A solid, reliable technology
Embedded in the reality of the 21st century, photovoltaics is a mature technology. These systems are no longer pioneering and experimental solutions, as was the case in the last part of the 20th century; now the reliability, durability and performance of these plants are all more than satisfactory.
So the future of solar energy looks rosy. While the solutions we have today already offer technical and economic guarantees, many interesting new innovations await us in the coming years. This is particularly true of efficiency: history has taught us that solar cell performance is improving over time and figures that might have seemed unattainable a couple of decades ago are increasingly within our reach (most notably, efficiency is now over 20%). At the same time, the price of solar cells is going the other way and they’re becoming cheaper. If we combine these two effects, we can say that solar energy is becoming increasingly accessible and available, as well as remaining highly competitive compared to other renewables.
A new highly contagious Covid variant could spark a wave of infections this summer, scientists have warned.
Dubbed 'Nimbus', the strain is descended from the already super virulent Omicron and has already triggered a surge in cases in China, Singapore and Hong Kong.
Data from the UK Health Security Agency (UKHSA) also shows 13 cases of Nimbus, known scientifically as N.B.1.8.1, have already been detected in England.
And 25 British samples of the strain have been submitted to an international Covid database since the end of March.
However, both figures are likely an underestimation of how far the variant has spread given how testing has been massively reduced from the height of the pandemic.
Other UKHSA data show the percentage of people testing positive for Covid has risen to its highest point this year, and is already 97 per cent higher than the level recorded in March.
Now, British scientists have warned Nimbus could lead to a surge in Covid cases in a matter of weeks, and have urged the vulnerable to get vaccinated.
They warn that many people's immunity to the virus, built up from previous infections and older jabs, has likely faded meaning they could be at higher risk of falling ill.
Professor Lawrence Young, a virologist at Warwick University, said Nimbus had the potential to drive a surge in cases as the weather warms up and people become more sociable.
'We are very likely to see a spike of infections over the next couple of months, possibly by later this month or in July. But it’s difficult to predict the level of this infection wave,' he told The i Paper.
'Population immunity, either from vaccination or previous infection, is waning and, unlike other respiratory viruses such as flu, the Covid virus continues to spread in hot and humid weather,' he said.
He added lab studies suggest Nimbus can infect human cells more efficiently than previous strains, and that it may have increased ability to dodge the immune system, making it more likely to infect people.
There is currently no evidence that the strain is more likely to cause severe illness or death in those it infects, compared to previous strains.
However, infection with the virus can still be deadly for more vulnerable groups.
Covid was a factor in the deaths of just over 300 people in England in May, according to the latest official figures.
Nimbus now accounts for 10.7 per cent of Covid infections worldwide, according to the World Health Organisation (WHO), compared to just 2.5 per cent a month prior.
Last month the UN-body declared the strain a 'variant under monitoring'.
This means that the WHO is tracking the virus, watching for signs it could pose a significant threat to the public which would promote it to a 'variant of concern'.
Experts have also said that current Covid vaccines, which have been reformulated to combat Omicron descendants, are expected to remain effective against Nimbus.
Symptoms of Nimbus do not appear to differ from other Covid variants and include fatigue, fever, muscle ache and a sore throat.
UKHSA data on Covid tests, which goes up to June 1, show 6.1 per cent of the people who were tested that week were positive for the virus, the highest figure for 2025 so far.
This is a seven per cent rise from last week's figure and a 97 per cent increase from that recorded at the beginning of March.
Dr Gayatri Amirthalingam, UKHSA's deputy director, said the organisation was keeping a close eye on Nimbus.
'UKHSA is monitoring all available data relating to SARS-CoV-2 variants in the UK and abroad, and we continue to publish our findings in our regular Flu and Covid-19 surveillance reports,' she said.
'NB.1.8.1 has been detected in small numbers in the UK to date, but international data suggests that it is growing as a proportion of all Covid-19 cases.'
Currently adults over the age of 75, care home residents staff as well as people with a weakened immune system are eligible for a free Covid vaccine in Britain.
UKHSA data suggests people who had a Covid jab as part of last spring's booster campaign were 45 per cent less likely to need hospital care for the virus in the weeks that followed compared to the unvaccinated.
The agency has urged all people eligible for a vaccine to get jabbed to protect themselves from both NB.1.8.1 and Covid in general.
Mail Online
In modern conflict zones, proposals for "humanitarian corridors" are often introduced as emergency mechanisms for delivering aid to civilians caught in crossfires. On paper, the concept appears benevolent and necessary: create temporary access routes through embattled or inaccessible regions, allowing food, medicine, and emergency supplies to reach vulnerable populations. However, beneath the humanitarian impulse lies a complex web of legal, political, and security vulnerabilities, especially when such corridors traverse territories controlled by non-state armed actors.
Undermining Sovereignty: The Legal Dilemma
The foundation of international relations is built on the principle of state sovereignty. Enshrined in Article 2(4) of the UN Charter, and reaffirmed by instruments such as the Declaration on Principles of International Law (1970) and customary international law, this principle affirms that each state has the exclusive right to control its internal affairs and territorial integrity without external interference.
Humanitarian corridors that bypass the central government and engage with non-state actors challenge this principle. When aid operations are coordinated with entities that do not hold recognized sovereignty, such actions can amount to de facto legitimization of parallel governance structures. This poses a dangerous precedent: legitimizing governance by force, rather than by law or democratic process.
According to International Humanitarian Law (IHL), particularly under the Geneva Conventions and their Additional Protocols, humanitarian access must be consented to by the state party concerned. Article 70(1) of Additional Protocol I states that relief actions "shall be undertaken subject to the agreement of the Parties concerned." In non-international armed conflicts, which fall under Common Article 3 and Additional Protocol II, humanitarian operations still require state consent, unless the Security Council authorizes otherwise under Chapter VII of the UN Charter.
Thus, from a legal perspective, humanitarian corridors established without the consent of the host state or a clear UN mandate may be illegitimate. They risk violating the principle of non-intervention and may be interpreted as an infringement on state sovereignty, potentially amounting to an internationally wrongful act.
The Philadelphi Corridor: A Warning from the Middle East
The so-called Philadelphi Corridor provides a real-world cautionary tale. Situated along the border between the Gaza Strip and Egypt, this narrow strip was initially created under the Oslo Accords to serve as a buffer zone for monitoring arms smuggling and providing a humanitarian lifeline to Gaza.
Despite this objective, the corridor was quickly co-opted by Hamas, a designated terrorist organization in many countries, which used it as a conduit for smuggling weapons, ammunition, and military supplies into Gaza. Tunnels were dug beneath the corridor, enabling the steady flow of contraband. What was meant to be a route for humanitarian relief morphed into a strategic asset for militant actors, fueling violence in the region.
Eventually, citing national security concerns, Israel seized control of the corridor and announced it would never relinquish it again. This episode illustrates how humanitarian mechanisms, when not robustly governed, can directly compromise the security of neighboring states and prolong violent conflict.
The case also underscores a core principle of International Humanitarian Law: humanitarian aid must be neutral, impartial, and independent. When these principles are not observed, corridors can be repurposed for strategic advantage. The abuse of humanitarian access undermines not only security, but also the legitimacy of humanitarian norms.
Security Vulnerabilities in Fragile Regions
In regions where central authority is weak or contested, the establishment of humanitarian corridors poses a range of security risks:
Weapons and Narcotics Smuggling: Corridors passing through areas outside government control can become unmonitored pathways for illicit activities.
Terrorist Infiltration: Unregulated access can enable the movement of extremist fighters across borders or conflict lines.
Empowerment of Illicit Actors: By providing access to resources and international legitimacy, corridors can embolden non-state actors and entrench their control over territory.
Security guarantees in such regions are difficult to enforce. Unlike the Philadelphi Corridor, where Egypt and Qatar attempted (unsuccessfully) to provide monitoring forces, many conflict zones lack reliable third-party security providers. Who takes responsibility if the corridor is hijacked? Who ensures neutrality, safety, and the exclusive delivery of aid?
Furthermore, the financial burden of establishing and maintaining such corridors is immense. International organizations, including the United Nations, are often already overstretched. Meanwhile, donor fatigue and shifting geopolitical priorities limit the capacity of major powers to fund and secure such operations. Without robust oversight and sustained support, the risk of abuse becomes all but certain.
Moral Hazard and Political Liability
A less discussed but equally important issue is moral hazard. If international actors sidestep state authority to deliver aid, they may unintentionally incentivize armed groups to seize territory, knowing that humanitarian support will follow. This creates a perverse cycle: the more territory they control, the more likely they are to gain de facto recognition and access to resources.
Should weapons or contraband be smuggled through these corridors, neighboring states and international agencies that facilitated them could be held partially responsible. In a world increasingly governed by legal norms, liability does not stop at borders.
According to the Draft Articles on Responsibility of States for Internationally Wrongful Acts (2001), states may bear responsibility for aid programs that cause harm if they knowingly contribute to violations of international obligations. If aid leads to unintended consequences like arming militants or destabilizing neighboring regions, those involved may face not just political fallout but also legal scrutiny.
The Path Forward: Upholding Law and Sovereignty
The urgency of humanitarian need should not blind policymakers to the long-term strategic consequences of their decisions. Aid must be delivered in a manner that respects national sovereignty, supports the rule of law, and does not enable or legitimize actors who operate outside international norms.
In short, humanitarianism must not be weaponized. The international community has a responsibility to ensure that aid does not become a tool of conflict, but rather a bridge to peace. The experience of the Philadelphi Corridor is not just a warning—it is a blueprint of how good intentions can be hijacked without firm adherence to international law.
References;
- United Nations Charter, Article 2(4)
https://www.un.org/en/about-us/un-charter/full-text - Declaration on Principles of International Law concerning Friendly Relations and Cooperation among States (UNGA Resolution 2625, 1970)
https://legal.un.org/avl/pdf/ha/ga_2625/ga_2625_ph_e.pdf - Geneva Conventions (1949) and Additional Protocols (1977)
https://ihl-databases.icrc.org/en/ihl-treaties - Article 70, Additional Protocol I to the Geneva Conventions
(On relief actions and required state consent)
https://ihl-databases.icrc.org/en/ihl-treaties/api-1977/article-70 - Common Article 3 of the Geneva Conventions
https://ihl-databases.icrc.org/en/ihl-treaties/gc-1949-1/article-3 - Draft Articles on Responsibility of States for Internationally Wrongful Acts (2001)
https://legal.un.org/ilc/texts/instruments/english/draft_articles/9_6_2001.pdf - UN Security Council Resolution 2165 (2014) – Authorizing cross-border humanitarian aid in Syria/ https://undocs.org/S/RES/2165(2014)
- UN Office for the Coordination of Humanitarian Affairs (OCHA) – Guidelines on humanitarian access/ https://www.unocha.org/
- Sassòli, Marco. International Humanitarian Law: Rules, Controversies, and Solutions to Problems Arising in Warfare. Edward Elgar Publishing, 2019.
- Fleck, Dieter (Ed.). The Handbook of International Humanitarian Law. Oxford University Press, 2013.
- Harvard Law School Program on International Law and Armed Conflict (PILAC)
https://pilac.law.harvard.edu/ - ICRC Commentaries on International Humanitarian Law
https://www.icrc.org/en/document/humanitarian-access-and-law - Byman, Daniel. A High Price: The Triumphs and Failures of Israeli Counterterrorism. Oxford University Press, 2011.
- Rubin, Barry. The Truth About Syria. Palgrave Macmillan, 2007.
- BBC News – Gaza smuggling tunnels: The life beneath (on Philadelphi tunnels)
https://www.bbc.com/news/world-middle-east-11098259 - Council on Foreign Relations – Hamas and Gaza’s Tunnels
https://www.cfr.org/backgrounder/hamas-and-gazas-tunnels
A diet rich in leafy green vegetables, berries, nuts, olive oil and fish could slash your dementia risk by 25 per cent, scientists say.
Called the MIND diet—short for Mediterranean-Dash Diet Intervention for Neurodegenerative Delay— the eating pattern combines key features of the Mediterranean diet with a dramatic reduction in salt to help control blood pressure.
US scientists, who analysed the dietary patterns of more than 90,000 people over a decade, found those who stuck closely to the MIND diet slashed their risk of the memory-robbing disease by a quarter, regardless of the age they started it.
Dr Song-Yi Park, an expert in nutrition from the University of Hawaii and lead author of the research, said the results showed the importance of diet in dementia prevention.
'Healthy dietary patterns in mid to late life may prevent Alzheimer’s and related dementias,' she said.
'This suggests that it is never too late to adopt a healthy diet.'
Previously, the memory-boosting benefits of the diet have been seen in older women.
Research published last year by scientists in Ohio found a six per cent reduced risk of cognitive impairment for female participants who most closely followed the diet, but no decreased risk for men who did the same.
However the current study, presented at the annual meeting of the American Society for Nutrition in Orlando, assessed the diets of 93,000 men and women aged between 45-75.
The participants were followed up a decade later to assess their diet again.
Analysis revealed those that the men and women who followed the MIND diet the closest were the least likely to develop dementia.
Those who improved their adherence to the MIND diet over the course of the study saw the biggest risk reduction of 25 per cent.
The findings are preliminary and have yet to be fully published and peer reviewed.
A breakdown of how the researchers measured adherence to the MIND diet was not available.
However, similar studies have previously used a points system.
For instance, points are awarded for eating three or more daily servings of wholegrains (like brown rice and oats) and six or more weekly servings of green leafy vegetables.
Eating fewer that four weekly servings of red meat is also considered a key characteristic of the diet, as well as a maximum of one serving of fast or fried foods each week.
Mail Online
Eating eggs and vegetables before chips could help you stay thin, research from US scientists suggests.
Experts from Stanford University tested if eating a dose of fibre, protein or fat before carbohydrates could reduce or delay blood sugar spikes.
Such spikes have been linked to obesity, as fluctuating blood sugar makes you more likely to suffer hunger pangs and therefore snack on calorific foods in between meals.
But the experts found this process could be interrupted by changing not what people eat, but in what order.
In the experiment, scientists took 55 volunteers, about half of which had signs of pre-diabetes, a precursor to type 2 diabetes that involves higher-than-normal blood sugar levels.
They then gave each participant a meal consisting of rice on three separate occasions while they wore devices to measure blood sugar levels called continuous glucose monitors.
Ten minutes before each meal participants were given either a fibre supplement, protein in the form of boiled egg whites, or dairy fat from crème fraîche.
Analysing the results, they found eating fibre or the egg protein first lowered the blood sugar spike that came from the energy-dense rice.
Eating fat before the carbohydrates didn't lower the blood sugar spike but did delay it from happening.
This suggests that eating fibre-rich foods like vegetables, and proteins like eggs before tucking into carbohydrates could prevent rocketing blood sugar that leads to a hunger-inducing crash.
Professor Michael Snyder, an expert in genetics author of the study, said diners should try to eat their meals in a specific order.
'Eating carbohydrates later in a meal is still a good idea even though it has not yet been sorted out whether it is best to eat protein, fat or fibre before carbohydrates,' he said.
'Eat your salad or hamburger before your French fries.'
The researchers also noted that the impact of fibre, protein and fat on blood sugar levels was less significant among participants with signs of pre-diabetes.
The authors, who published their findings in the journal Nature Medicine, said this was an area in need of further research.
Carbohydrates, a group that includes rice, potatoes, bread and pasta, are energy dense foods that are quickly converted to sugar in our blood, giving us the resources we need to function.
The NHS says carbohydrates should make up about a third of a person's daily diet.
Officials urge people to eat wholegrain varieties like brown bread or potatoes with the skin on as these come with higher levels of fibre and nutrients, and can slow the release of sugar in our bloodstream, maintaining fullness.
Almost 6million Britons have diabetes, of which 90 per cent is type 2, but charities estimate 1.2million are living with the disease undiagnosed.
Type 2 diabetes occurs when the body doesn't make enough insulin or the insulin it makes doesn't work properly. Insulin is a hormone critical to controlling blood sugar levels.
Having high blood sugar levels over time can cause heart attacks and strokes, as well as problems with the eyes, kidneys and feet.
Mail Online