The GBP/USD weekly forecast remains elevated despite a pullback from the weekly highs above 1.3400.
Fed rate cut, dismal jobless claims, and dovish tone lent fair support to the pound.
Next week’s BoE rate decision and US CPI and NFP remain the key events to watch.
The GBP/USD price traded in a positive zone, briefly challenging the levels around 1.3400 as markets reacted to shifting monetary policy expectations and economic data. The British pound remains bid against the US dollar, despite softer UK economic data, mainly due to renewed expectations of rate cuts by the Fed in 2026.
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Sterling remained resilient as the markets broadly positioned rate differentials, favoring the GBP over a subdued USD. The GBP/USD marked multi-week highs near 1.3430 before correcting lower to 1.3360 by the end of the week. However, the pair stays underpinned amid the Fed-BoE rate differential.
The Fed rate cut and dovish signals to cut rates further into 2026 gave the pound a decisive push above key levels. Meanwhile, Thursday’s US Jobless Claims figures reflected an increase of 44k claims, adding more weight to the “labor market cooling” narrative. However, the UK GDP data on Friday surprisingly showed a contraction of 0.1%. The weak print intensified the odds of a BoE rate cut in the December meeting. However, the pound briefly dipped without sabotaging the uptrend.
Moving ahead to the next week, the GBP/USD will remain sensitive to the Bank of England’s interest rate decision, the MPC vote split, and its accompanying statement. The markets are pricing in a 90% probability of a 25 bps rate cut.
From the US, NFP and US inflation will be key events to watch, as strong US jobs or elevated inflation figures could boost the US dollar, weighing on the GBP/USD. Meanwhile, softer data could offset the BoE’s rate cut pressure on the pound.
The GBP/USD daily chart shows a strong uptrend, supported by the confluence of 100- and 200-day MAs around 1.3350. Meanwhile, the RSI remains near the 60.0 level, suggesting further room for an upside. However, a doji candle presents a mild selling pressure, attributed to profit-taking, which could resist further upside beyond the weekly highs of 1.3438. A clear breakout of this level could gather enough strength to test 1.3470.
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On the flip side, immediate support emerges at 100- and 200-day MAs near 1.3350 ahead of a demand zone near 1.3280, and then the 20- and 50-day MAs confluence near 1.3200.
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Pakistan’s emerging tea development strategy prioritizes the production of orthodox and green teas supported by internationally recognized quality and safety standards, as the country positions itself toward high-value specialty markets rather than competing in low-priced commodity segments, according to a strategy document prepared under the FAO Technical Cooperation Programme.
The report, available with Wealth Pakistan, notes that Pakistan’s climatic and geographic conditions are more suitable for orthodox-style teas—such as those produced in Nepal, Darjeeling and Sri Lanka—than for conventional CTC varieties. Because orthodox teas command higher prices and require smaller production volumes, the strategy positions them as the most viable entry point for Pakistan’s tea industry during its early stages.
According to the document, orthodox black tea and pan-fired green tea have been selected as the initial focus categories due to their compatibility with Pakistan’s terrain and germplasm. The P3, P5, P7 and P8 clones, originally trialed in earlier decades, have shown favourable characteristics for premium black tea when cultivated in KP’s cooler upland zones. For green tea, the Qimen variety currently maintained at NTHRI is identified as technically suitable for processing into pan-fired styles preferred in regional markets.
A central requirement in the strategy is adherence to ISO 3720:2011, the international standard for black tea quality. The document notes that Sri Lanka uses the same benchmark for its national Lion Logo certification, and that Pakistan aims to adopt a similar quality framework to ensure consistency, market credibility and export readiness.
Beyond ISO requirements, the strategy mandates strict compliance with agricultural chemical residue limits, microbiological safety parameters and moisture thresholds. The report recommends aligning Pakistan’s standards with the European Union’s Maximum Residue Limits (MRLs), which are among the most stringent globally. According to the document, early compliance with EU standards will not only safeguard domestic consumers but also prepare Pakistani teas for entry into high-value foreign markets.
The strategy outlines several foundational quality requirements that growers must follow, including proper land preparation and contour planting, standardized spacing and planting techniques, maintenance of soil health and shading systems, adherence to plucking standards, aiming for at least 70% fine leaf content, controlled use of inputs and fertilizers and proper pruning cycles to optimize plant structure and yield.
These standards will be enforced through a centralised extension system, which the report states is essential to ensure uniformity across smallholder, cluster and plantation models.
According to the strategy document, Pakistan’s approach is designed to avoid the pitfalls of entering the global tea market as a bulk commodity supplier. The document warns that Pakistan cannot compete on cost with established tropical producers and therefore must rely on quality differentiation and value addition.
The report also emphasises the importance of producing clean, well-rolled leaf with consistent particle size and minimal fibre—characteristics required to meet buyer specifications. It notes that machinery selection will be critical, with China identified as a preferred source for green tea processing equipment and Sri Lanka and Turkey recommended for black tea machinery due to their experience with orthodox manufacturing.
To support this transition, the strategy calls for small, flexible processing units located near cultivation zones. These units will allow processors to switch between orthodox and green tea production depending on seasonal conditions and market demand.
The document states that aligning Pakistan’s production system with international standards is necessary to attract private-sector participation, ensure product credibility and enable the country to establish its own identity in global specialty tea markets.
Dogecoin price was flat today, Dec. 13, as demand for the coin and its ETFs waned. DOGE token was trading at $0.1375, a few points above the year-to-date low of $0.1316. So, what’s next for the original meme coin?
DOGE ETF Demand Has Dried
The much-anticipated Dogecoin ETFs have largely backfired, with investors largely avoiding them amid the ongoing crypto bear market.
Data compiled by SoSoValue shows that the Grayscale and Dogecoin ETFs have added just $2 million in inflows since their inception in November.
They now hold $5.58 million in assets under management, a tiny figure compared to its $23 billion market capitalization. Grayscale’s GDOG ETF holds $4.24 million in assets, while Bitwise’s BWOW has just $1.34 million.
With a management fee of 0.35%, Grayscale and Bitwise will not make significant money on these ETFs unless inflows increase in the coming weeks.
The Dogecoin ETF flop mirrors that of Litecoin, whose LTCC fund has accumulated just $7.67 million in assets. Its latest inflows happened on November 28 when an investor bought tokens worth $414k. Its trading volume has tumbled to zero this month.
One reason for the ongoing DOGE ETF flop is that it lacks utility, and the meme coin frenzy that propelled it higher has faded.
In contrast, other utility tokens have continued to accumulate assets in the past few weeks. For example, XRP ETFs have seen inflows every day since their inception, bringing their net assets to over $1.18 billion.
Spot Solana ETFs have also added over $907 million in assets, while the recently launched Chainlink ETF has gained over $74 million in assets.
The ongoing performance of Dogecoin ETF has come at a time when demand for meme coins has tumbled, with top coins like Shiba Inu, Bonk, and Dogwifhat falling by double digits.
Dogecoin Price Technical Analysis
DOGE price chart | Source: TradingView
The daily chart shows that the DOGE price has tumbled in the past few months, forming a series of lower lows and lower highs.
It has tumbled from a high of $0.3072 on September 13 to a low of $0.1360 today. The current level is important as the coin has struggled to move below it several times since April.
Dogecoin price remains below all moving averages, a sign that bears remain in control for now. It has also tumbled below the Supertrend indicator, which has remained in red for months.
Therefore, the most likely scenario is that the DOGE price continues to fall, a move that will be confirmed if it drops below the key support level at $0.1320. A drop below that level will signal more downside, potentially to the $0.10 support.
Gia Macool is a 1stPhorm Athlete, author, glamour model and public speaker who has been helping people transform their health and fitness since 1998. With over two decades of experience, Gia combines her passion for fitness with her insights from 25 years of marriage to guide others toward stronger bodies, deeper connections, and more fulfilling lives.
Drawing from real-life experience, she shares an honest perspective on what women go through in marriage and the habits that help couples maintain desire, respect, and emotional intimacy over time. Through her private community, Gia has helped thousands of men and women reach their goals offering practical guidance on personal growth, healthy living, and sustaining long-term relationships. She also partners with international and local brands and has been featured on magazine covers and media platforms around the world.
Women Fitness President Ms. Namita Nayyar catches up with an exceptionally talented and accomplished, Gia Macool who is a 1stPhorm Athlete, author, glamour model and public speaker. Here she talks about her fitness regime, diet and success story.
Namita Nayyar:
You’ve been a prominent figure in the health and fitness world since 1998. How have the industry—and your role within it—evolved over the years?
Gia Macool:
I’ve transitioned from competing to living a balanced fitness lifestyle. What first led me to fitness—a passion for health and quality of life—hasn’t changed. With experience come wisdom and the ability to handle challenges at every level, whether competitive or personal.
Now, I focus on helping everyday women—wives and mothers—get fit and feel their best. The industry itself has also shifted to a more mainstream focus on wellness.
Namita Nayyar:
You wear many hats: 1st Phorm Athlete, author, model, and relationship guide. How do these roles come together in your mission?
Gia Macool:
All of these roles connect through one purpose—wellness. It’s about creating a long, fulfilling life and becoming the best version of yourself.
Relationships are key to every area—fitness, business, or family. The way you treat people and maintain those relationships ultimately defines your success.
Namita Nayyar:
The term “glamour model” often carries preconceptions. How have you used that platform to promote health and empowerment?
Gia Macool:
Glamour modeling often gets misunderstood because many in the industry drift from beauty into exploitation. Women are told that doing “more” means making more money—but that usually comes with a cost.
I aim to help women model in a healthy, confident, and value-driven way, maintaining boundaries while building real relationships and staying mainstream.
Namita Nayyar:
As a 1st Phorm Athlete, what about their philosophy and products aligns with your own?
Gia Macool:
1st Phorm holds a high standard—not just in their products, but in their people. They always go beyond what’s promised, which is exactly how I approach my work: under-promise, over-deliver.
Namita Nayyar:
What’s the biggest mental or emotional hurdle that holds women back from starting their fitness journey—and how can they overcome it?
Gia Macool:
Comfort. Most women stay stuck in what feels safe. But growth happens in discomfort. Stepping out of that zone builds strength, not just physically—but mentally too.
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.net, and should not be reproduced, copied, or hosted in part or in full anywhere without express permission.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
With the initial measured move now recognized, attention shifts to the second-phase target: a 127.2% projection of the current leg pointing to $4,454. However, the standing record high at $4,381 must first be decisively cleared before that longer extension becomes realistic.
Strong Weekly Structure
Despite the intraday pullback, gold remains set to finish the week in the top third of its range and deliver the highest weekly close in history. A daily close above last week’s high of $4,264 will confirm a weekly breakout and trend continuation, marking the third consecutive week of higher weekly highs and lows while also securing the third straight weekly close above the two top channel lines that failed to sustain October’s initial breakouts.
Dynamic Support Levels
The two most significant dynamic support areas lie at the 10-day average, currently $4,225, and the 20-day average at $4,170. Although gold has progressed steadily higher since October’s low, momentum has remained largely muted—now facing its most important test yet as it attempts a convincing breakout into new record territory and signals unambiguous bull trend continuation.
Outlook
Gold has checked the $4,353–$4,356 measured box and produced the strongest weekly close ever, but immediate selling off the high warns of potential near-term consolidation or correction. Hold the 10-day and 20-day averages on any weakness and clear $4,381 to resume the assault toward $4,454; failure to defend those averages risks deeper profit-taking while the larger uptrend stays intact.
For a look at all of today’s economic events, check out our economic calendar.
If you’ve ever been let down by a matcha latte that tastes more like milk, sugar, or – these days – strawberry syrup than actual tea, Kyoto-born Ayano Makino feels your pain.
The 36-year-old owner of the quirkily named Top Quali Tea Kyoto, a tiny takeaway tea shop in the CBD’s Oxley Tower, reacts with visible horror when we bring up Singapore’s strawberry matcha craze. “The strawberry flavour is so strong, you can’t taste the matcha. They don’t even need to put matcha in the drink!” she says, half laughing in exasperation.
No part of this story or photos can be reproduced without permission from 8days.sg.
Jakarta, Pintu News – Based on a scenario analysis compiled by ChatGPT, Ripple (XRP) price predictions for the end of 2025 show a wide range due to macro uncertainty, regulation, and crypto market dynamics.
XRP is in a decisive phase, with both rallies and corrections possible depending on external developments and network fundamentals. These various scenarios provide a snapshot of XRP’s potential direction amidst changing market conditions.
Moderate Scenario – XRP to ~$2.80-$3.20
If the market remains stable and macro conditions are not too bad, many predictions are that XRP could return to the US$2.80-$3.20 range by the end of 2025. Drivers in this scenario include improved liquidity, general crypto market stability, and partial adoption in the payments or remittances sector – without major regulatory surprises or macroeconomic pressures. Moderate demand, and healthy trading volumes could support prices within this range.
Optimistic Scenario – XRP to ~$4.00-$4.50
Under more favorable conditions – e.g. positive regulatory decisions towards the token, increased institutional adoption, or the launch of related products (e.g. ETFs or payment solutions) – XRP could potentially touch around US$4.00-$4.50.
A rise to these levels would also require strengthening market sentiment, institutional capital inflows, as well as a general restoration of confidence in cryptocurrencies as high-risk assets. If this combination occurs, demand for XRP could increase significantly, pushing the price up above the market average.
Maximum Bullish Scenario (But Still Realistic) – XRP to ~$5.50-$6.00
Some analysts and institutions project that in a fully bullish scenario, with wide adoption penetration and favorable external conditions, XRP could potentially reach US$5.50 to US$6.00.
Source: Crypto Nieuws
To reach this level, strong drivers are needed: resolution of regulatory issues, large adoption by financial institutions, as well as its real utility in cross-border payments or integration of traditional financial systems. A spike to this level usually indicates that the token is not just a speculation, but has entered the broad utility phase.
Sideways / Consolidation Scenario – XRP Holds in $2.00-$2.50 Range
If adoption slows down, or the global crypto market faces macro pressures (e.g. high interest rates, inflation, and economic crisis), XRP could remain stagnant or move in a narrow range around US$2.00-$2.50. Some prediction models suggest that in a conservative scenario, the year-end price could be in that range.
In this case, the token maintained minimum liquidity and moderate volume, but there were no major catalysts that pushed the price up considerably. Both large and institutional investors were cautious, so price fluctuations were relatively limited.
Negative Scenario – XRP Could Fall to ≤ $1.50-$1.75
In a worst-case scenario – for example, if strict regulations emerge, utilities fail to thrive, or the global crypto market enters a crisis – XRP could be severely depressed to the US$1.50-$1.75 range. Some conservative predictions even call for a possible decline if external factors dominate.
This decline could occur if institutional funds evaporate, retail interest declines, and selling pressure increases. Lack of real adoption as well as increased competition from stablecoins or alternative payment systems could worsen the outlook. In this scenario, XRP is at great risk of losing a significant portion of its market capitalization and investor confidence.
Determinants of which Scenarios are Realized
Global regulatory clarity – regulatory victory will boost investor confidence.
The level of institutional adoption and integration of XRP into real payment systems or financial services.
Global macroeconomic conditions: interest rates, inflation and market liquidity.
Competition from new blockchain technologies, stablecoins, and alternative payment systems.
General crypto market sentiment – whether the market is in a bullish, sideways, or bearish phase.
Conclusion
XRP has a wide spectrum of outcomes at the end of 2025, ranging from stagnation in the $2 range to a large bullish potential in the $5-$6 range. The final outcome is highly dependent on regulation, institutional adoption, and global macro conditions. Investors and observers should monitor fundamental developments as well as market sentiment in order to understand the potential and risks in a balanced manner.
FAQ
What are the main factors influencing the XRP price prediction in 2025?
Regulation, institutional adoption and macroeconomic conditions are the biggest determinants.
Does XRP have the potential to reach levels above $4 in 2025?
Yes, some optimistic analysis thinks XRP could reach $4-$6 if adoption increases and macro conditions are favorable.
Why is there a bearish scenario for XRP?
Regulatory pressure, low utility, and a weakening crypto market could push XRP below $2.
Is XRP’s performance related to Bitcoin?
Historically, XRP’s movements have often followed crypto market trends led by Bitcoin.
What makes XRP predictions vary so much?
The high degree of uncertainty regarding regulation, technology and market sentiment leads to wide and varying price projections.
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*Disclaimer
This content aims to enrich readers’ information. Pintu collects this information from various relevant sources and is not influenced by outside parties. Note that an asset’s past performance does not determine its projected future performance. Trading crypto carries high risk and volatility, always do your own research and use cold hard cash before investing. All activities of buying and selling bitcoin and other crypto asset investments are the responsibility of the reader.
Hamster Kombat, widely recognized as one of the fastest-growing play-to-earn (P2E) gaming ecosystems in the Web3 landscape, continues to attract global attention with its distinctive blend of classic puzzle-solving and blockchain-enabled rewards. One of its most celebrated features, the Hamster Kombat Daily Cipher, has evolved into a cultural phenomenon within the Telegram-based gaming community. Every 24 hours, thousands of users log in to decode secret messages and earn in-game bonuses and $HMSTR tokens, the native asset powering the Hamster Kombat economy.
As the game expands across multiple regions, the Daily Cipher has become more than just a mini-game. It has transformed into a daily ritual for players who enjoy a hybrid experience combining Morse-code challenges, strategy-driven interaction, and on-chain token rewards. With Web3 gaming accelerating rapidly and Telegram mini-apps attracting millions of active users, Hamster Kombat’s approach stands out as a model for accessible, mobile-first crypto adoption.
This report provides an in-depth look into the Daily Cipher for December 13, 2025, how the system works, and why Hamster Kombat has become a central player in the gamified blockchain space.
Understanding the Hamster Kombat Daily Cipher
The Hamster Kombat Daily Cipher is a recurring 24-hour puzzle challenge in which players decode Morse-code sequences composed of dots and dashes. The final decoded message typically forms a word or phrase, which players must enter into the app to claim their rewards. These rewards range from chip bonuses used for in-game upgrades to mining boosts that increase a user’s ability to earn $HMSTR tokens.
What makes the Daily Cipher unique is its ability to merge traditional problem-solving techniques with blockchain-native incentives. Morse code—a 19th-century form of communication—sits at the heart of a Web3 game hosted entirely on Telegram, creating a remarkably accessible experience for players of all backgrounds. This pairing of analog codebreaking and digital token rewards has allowed Hamster Kombat to stand out from other titles in the growing P2E market.
Active players often describe the cipher as the “brain exercise” portion of Hamster Kombat, offering an alternative to the more action-oriented mini-games. By participating daily, users not only improve their puzzle-solving abilities but also steadily accumulate in-game resources.
Why Hamster Kombat Runs Entirely Through Telegram
Hamster Kombat differentiates itself from most Web3 games by operating exclusively through Telegram, one of the world’s most widely used messaging platforms. This design choice eliminates the need for separate mobile apps, wallet installations, or complex onboarding. With over 800 million monthly active users, Telegram offers an immediate global audience.
Through the Telegram mini-app environment, Hamster Kombat integrates:
This interwoven system allows players to earn, store, and spend their $HMSTR tokens without leaving Telegram. The platform’s smooth interface ensures beginners can participate within minutes, accelerating Hamster Kombat’s viral adoption throughout 2025.
Hamster Kombat Daily Cipher for December 13, 2025
Status:
Coming Soon – Stay Tuned for the Official Cipher Update
Once the verified Morse code sequence for the December 13 challenge becomes available, hokanews will publish the fully decoded answer to ensure players can claim rewards without delay.
How to Solve the Daily Cipher: A Step-by-Step Guide
For users new to Hamster Kombat or those looking to improve their efficiency, here is the complete breakdown of how to solve the Daily Cipher.
Step 1: Launch the Cipher Mode
Open Telegram
This is where the entire Hamster Kombat experience takes place.
Find the Daily Cipher Icon
The Cipher icon appears within the Hamster Kombat interface. Players tap it to begin the challenge.
Activate Cipher Mode
Once tapped, the screen shifts—often turning red—to confirm activation.
This mode sets the stage for Morse-code interaction, preparing users to decode the incoming signals.
Step 2: Decode the Morse Code
Decoding Morse code requires recognizing the difference between short and long taps:
Short Tap = Dot (·)
Long Tap = Dash (−)
Timing is crucial. Players must pay attention to pauses:
Players convert each code sequence into letters, and eventually a complete word or phrase emerges. While it may seem challenging at first, Morse-code decoding becomes intuitive with practice. Many players report significant improvement after just a few days of participation.
Step 3: Enter the Solution and Claim Your Reward
After decoding the full message:
Type the message into the input field
Submit the answer
Receive instant chips or bonuses
The reward is automatically credited to the user’s profile, where it can be used for:
The seamless reward distribution is one of the primary reasons for the game’s exponential growth.
Strategies to Increase $HMSTR Tokens Quickly
For players aiming to maximize gains, several essential strategies have proven effective across the Hamster Kombat community.
1. Complete Daily Tasks and Participate in Events
Daily missions offer some of the highest passive returns in the game. Regular participation ensures consistent chip accumulation and steady mining growth.
Events typically include:
These events often produce far higher earnings than casual daily gameplay.
2. Join the Toxin Challenge
One of Hamster Kombat’s most competitive features, the Toxin Challenge allows players to earn up to 1 million coins per day. It remains one of the biggest single-event payouts in the entire platform.
Players are encouraged to:
This challenge can significantly accelerate account progression and mining capacity.
3. Engage in Mini-Games and Elite Missions
Hamster Kombat includes multiple side games and elite-tier missions that reward users with bonus chips and temporary boosts. These activities are designed to keep users engaged while offering meaningful rewards.
Mini-games often focus on:
Reflex skills
Strategy
Accuracy
Time challenges
Elite missions, meanwhile, offer higher difficulty but larger prizes.
Regular participation ensures a growing $HMSTR balance.
Hamster Kombat’s Role in the Future of Web3 Gaming
Hamster Kombat demonstrates a blueprint for how future Web3 experiences may be designed—accessible, mobile-native, and integrated into applications consumers already use daily. Instead of requiring players to download specialized crypto wallets or navigate complicated blockchain interfaces, Hamster Kombat simplifies the process into a familiar messaging environment.
The app’s growth throughout 2025 mirrors broader industry trends:
The rise of micro-mining experiences
The expansion of Telegram mini-games
The proliferation of token-reward systems
Increased interest in crypto-enabled mobile gaming
Hamster Kombat’s Daily Cipher represents the intersection of these trends, showing how simple game mechanics can attract millions when combined with real incentives.
Final Notes: Daily Cipher as a Growing Web3 Habit
As Hamster Kombat continues expanding globally, the Daily Cipher has grown into a signature feature that keeps users returning every day. It blends logic, timing, and curiosity with blockchain-powered benefits—creating an experience that is both educational and rewarding.
Cracking Morse code, claiming $HMSTR tokens, upgrading mining levels, and participating in community-driven events all contribute to an ecosystem that feels alive and constantly evolving. The Daily Cipher for December 13, 2025, will soon be updated, and players are encouraged to check hokanews for real-time solutions and future updates.
For many players, this daily ritual has become a pathway into the broader world of Web3 innovation. With its dynamic challenges and reward mechanisms, Hamster Kombat is positioned to remain a leading force in Telegram-based crypto gaming.
hokanews.com – Not Just Crypto News. It’s Crypto Culture.
Writer
@Erlin Erlin is an experienced crypto writer who loves to explore the intersection of blockchain technology and financial markets. She regularly provides insights into the latest trends and innovations in the digital currency space.
The articles published on hokanews are intended to provide up-to-date information on various topics, including cryptocurrency and technology news. The content on our site is not intended as an invitation to buy, sell, or invest in any assets. We encourage readers to conduct their own research and evaluation before making any investment or financial decisions. hokanews is not responsible for any losses or damages that may arise from the use of information provided on this site. Investment decisions should be based on thorough research and advice from qualified financial advisors. Information on HokaNews may change without notice, and we do not guarantee the accuracy or completeness of the content published.
Discussions between the Ministry of Religious Affairs and Culture, and the Myanmar Tea Association are in progress.
Myanmar’s tea culture will be inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity, according to the Ministry of Religious Affairs and Culture.
Myanmar became a State Party to the 2003 Convention for the Safeguarding of the Intangible Cultural Heritage in 2014. For an intangible cultural heritage element to be inscribed on the Representative List, it must first be included on the national list. It is also reported that the Myanmar Cultural Heritage Preservation Committee, the Myanmar Tea Association (MTA – Yangon and Mandalay), and experts from the Ministry of Religious Affairs and Culture are currently discussing the title of the green tea culture heritage element to be submitted for inscription on UNESCO’s Representative List.
The Ministry of Religious Affairs and Culture and the Myanmar Tea Association (Yangon) are jointly completing the UNESCO-specified ICH-02 form to nominate Myanmar’s tea culture for inscription on the Representative List of the Intangible Cultural Heritage of Humanity. The Myanmar Tea Association will also work to obtain the required consent letters and videos, as well as statement letters and videos.
The Myanmar Cultural Heritage Conservation Organization has designated green tea culture as the heritage element to be nominated for inscription on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity.
Calcium and vitamin D work best together because vitamin D helps the body absorb calcium for stronger bones.
Many adults can meet calcium needs through food, but vitamin D often requires supplements because there are limited food sources with high levels of the vitamin.
Calcium and vitamin D are both essential nutrients for maintaining strong, healthy bones. And while each plays a different role in bone health, experts say they work better when taken together.
“Calcium is the main building block that gives bones their structure and strength,” said Diana Guevara, MPH, RD, a community health education specialist at The University of Texas Health Science Center’s School of Public Health.
“It is also used throughout other parts of the body, so if we do not get enough calcium, our bodies could be forced to pull calcium from our bones, leading to osteoporosis and a higher risk of fractures.”
Benefits of Taking Calcium and Vitamin D Together
When it comes to bone health, vitamin D’s main role is to facilitate calcium absorption in the gut.
“Without enough vitamin D, calcium cannot do its job well,” said Natalie Allen, RD, a clinical associate professor of nutrition and dietetics in the School of Health Sciences at Missouri State University. “Pairing them ensures you’re getting the bone-strengthening benefit from calcium.”
Research has shown that taking vitamin D and calcium supplements together can improve bone mineral density more than taking either supplement alone, specifically in older adults and post-menopausal women.
Adults generally need 1,000-1,200 mg of calcium and 600-800 IU of vitamin D daily, though some may need more vitamin D depending on age, skin tone, or medical conditions.
Getting Calcium and Vitamin D From Food Sources
It’s always best to aim to get nutrients from food first if possible, Guevara said, as nutrients in food are easier for the body to absorb and utilize.
However, Allen said food sources for vitamin D are limited as these foods only contain small amounts of the hormone, so supplements are often needed to help people get enough.
Sunlight can help your body make vitamin D naturally, but too much sun exposure poses other health risks, such as skin cancer.
“About 10 to 30 minutes of sun exposure, a few times per week, can be enough for some people, depending on location and season,” Allen said. “Darker skin tones may need more time in the sun to produce the same amount of vitamin D.”
When You May Need a Supplement
If you spend most of your time indoors or wear sunscreen daily, which Allen notes is important for skin protection, a supplement is often the most reliable way to meet your needs.
:max_bytes(150000):strip_icc()/FE3F9AD2-9085-40B8-8E8E-AF95656B0B37-048bcc651b0f4063b40038d3df45e712.jpeg "What Happens to Your Bone Health When You Take Vitamin D and Calcium Together?")