Travel Bucket List: Malaysia Part 50 – Sarawak Part 7

Niah National Park
An archaeological site that encompasses limestone caves and attracts the interest of both history and nature lovers, Niah National Park is lush green with exotic vegetation and wildlife.

Alfred Russel Wallace lived for eight months in Simunjan with a mining engineer, Robert Coulson, who had explored what is now northern Sarawak for mineral ores. Alfred Hart Everett surveyed 32 caves in three areas, including Niah/Subis near Miri and Upper Sarawak Proper to the south of Kuching, near Bau and Lundu. In the 1950s, Tom Harrisson, the curator of Sarawak State Museum was searching for evidence of ancient human activity in Sarawak. He came across Niah Cave, which showed no evidence of ancient human activity in the area. However, he inferred that since the cave was cool and dry and there were millions of bats and swiftlets which could be used as food, ancient humans could have lived in the cave. In October 1954, Harrisson with his two friends, Michael Tweedie and Hugh Gibb spent two weeks examining the Niah. They found evidence of long-term human occupation, habitation, and burial. In 1957, the Sarawak Museum organised a larger expedition with transport and equipment from Brunei Shell Petroleum and Sarawak Oilfields Ltd (Shell). Earthenware, shell scrapers, shell ornaments, stone pounders, bone tools, and food remains were found and radiocarbon dating of the charcoal layers put the site at 40,000 years old, dating back to the Paleolithic era. The expedition team led by Barbara Harrison discovered the Deep Skull in the Hell Trench, named for its unusually hot condition at 101 to 110 inches below the surface in February 1958. It is a partial skull with a maxilla, two molar teeth and a portion of the base of the skull. The skull is highly fragile and is not fossilised. The morphology of the skull suggests it belonged to a female in her late teens to mid-twenties. Near the skull, a complete left femur and right proximal tibia were found which belonged to the same individual. Harrisson also discovered Neolithic burial sites from 2,500 to 5,000 years ago. The discoveries led to more expeditions in 1959, 1965, and 1972.

In 1960, Don Brothwell concluded that the Deep Skull belonged to an adolescent male who may be closely related to an indigenous Australian from Tasmania. Another dating of the charcoal and the Deep Skull itself was done in 2000 which showed the age of the skeleton to be 37,000 years old. In 2006, studies from the Niah Cave Project found out that the ancient humans living in the Niah Caves probably used mammal and fish trapping technologies, projectile technology, tuber digging, plant detoxification, and forest burning. In 2010 and 2021, the Sarawak state government nominated the park for UNESCO’s World Heritage Site title. In 2020, all 122 pieces of Niah human remains were returned to Sarawak.

The Niah Caves are located on the northern edge of a limestone mountain named Gunung Subis or Mount Subis. The entrance is located at the west mouth of the cave, 15 km from the South China Sea and 50 m above sea level. The west mouth of the Niah Caves is 150 m wide and 75 m high.

There are two trails at Niah National Park which are worth seeing. The Bukit Kasut Trail makes one witness amazing cliff vegetation clinging to limestone slopes. This trail is a bit steep as one walks up the slope. However, the view of the rainforest canopy from this vantage point is to die for. The Madu Trail near the banks of Sungai Subis which is a tributary of Sungai Niah is another beautiful trail. Here one will find plenty of wild orchids, bizarre mushrooms and giant pandanus plants. A small pathway through the forest will lead one to the Painted Cave where one can find the famous Niah paintings which portray spread-eagled human figures symbolic of warriors and hunters, animals inhabiting the forest and most importantly longboats carrying the souls of the deceased on the dangerous journey to the land of the dead. The cave is tranquil and was used in ancient times to rest.

The Great Cave is sandwiched by a primary dense rainforest on both sides. A stroll along the plankwalk will take one close to giant tapang trees, huge pandanus plants, splendid orchids and tree fungi. Colourful birds, squirrels, lizards, butterflies and all manner of unusual insects and invertebrates are a common sight. Occasionally monkeys, flying lizards and hornbills can be seen.

The caves are also well known for the bird’s nest industry. Every section of the ceiling in the caves where swiftlets are roosting is privately owned and only the owner has the right to collect the nests. Collection is done twice a year, usually in January and in June. The collector climbs up hundreds of feet on a single pole to the cave ceiling and scrapes off the nest in flickering candlelight. The best time to visit the national park is between November to February. The park maintains a temperate and dry climate during these months. Monsoons should be avoided as the place gets marshy making the trek along the trails difficult thereby cutting down on the thrill and enjoyment.

The park is open from 8 am to 5 pm daily, including weekends and public holidays. Entry fees are RM 10 per person.

Gunung Mulu National Park
A UNESCO World Heritage Site, Gunung Mulu National Park encompasses caves and karst formations in a mountainous equatorial rainforest setting. The park is famous for its caves and the expeditions that have been mounted to explore them and their surrounding rainforest, most notably the Royal Geographical Society Expedition of 1977–1978, which saw over 100 scientists in the field for 15 months. This initiated a series of over 20 expeditions now named the Mulu Caves Project. The national park is named after Mount Mulu, the second-highest mountain in Sarawak.

The earliest reference to the Mulu caves was in 1858 when Spenser St. John, the British Consul in Brunei mentioned the detached masses of limestone, much water-worn, with caverns and natural tunnels in his book Life in the Forests of the Far East. Spenser tried to ascend Mount Mulu later but failed due to limestone cliffs, dense forests, and sharp pinnacles. In the 19th century, Charles Hose, an administrator in the Raj of Sarawak attempted to climb Mount Mulu but failed. It was only in the 1920s when a Berawan rhino hunter named Tama Nilong discovered the southwest ridge near the mountain which eventually led to the summit. In 1932, Tama Nilong led Edward Shackleton during an Oxford University Expedition to the summit of Mount Mulu. This was the first successful ascent to the summit of Mount Mulu. In 1961, G.E. Wilford, of the British Borneo Geological Survey, visited Mulu caves. He surveyed the Deer Cave and Cave of the Winds. He also predicted that more caves would be discovered in the future.

In 1974, Mount Mulu and its surrounding areas were gazetted as a national park by the Sarawak government. In 1978, the Royal Geographical Society organised a scientific expedition to the Mulu National Park, the largest such expedition ever to be dispatched from the United Kingdom. The expedition lasted for 15 months, in the course of which a small subgroup explored and surveyed 50 km of caves, including Clearwater Cave, Green Cave, Wonder Cave, and Prediction Cave. A base camp was established at Long Pala which was a three-day journey from the Miri upriver. In December 1980, another British expedition team was dispatched to Mulu Caves for 4 months. In this expedition, the Sarawak chamber, which lies in the Gua Nasib Bagus was discovered. In 1984, Gunung Mulu was designated as an ASEAN Heritage Park. In 1985, the park was officially opened to the public. In a British expedition in 1988, a link was established between Clearwater Cave and Cave of the Winds, extending the Clearwater Cave to 58 km, claimed to be the longest cave passage in Southeast Asia. Blackrock Cave was also discovered during this expedition. In 1991, a connecting passage was discovered between Blackrock Cave and Clearwater Cave, extending the Clearwater Cave passage to 102 km and making it the 7th longest cave passage in the world. Between 1993 and 2000, British expedition teams explored the eastern flank of Mount Api with several discoveries made in the Hidden Valley. Between 1995 and 2000, an American expedition team from the National Speleological Society surveyed Gunung Buda or Mount Buda. During these expeditions, Deliverance Cave was discovered.

Gunung Mulu National Park is the most studied tropical karst area in the world. It has 295 km of explored caves which houses millions of bats and swiftlets. The national park lies between the headwaters of the Tutoh and the Mendalam Rivers where the latter is a tributary of the Limbang River. The western side of the park are lowland areas and the eastern side is the mountain ranges consisting of limestone and sandstone. The park is dominated by three mountains: Mount Mulu, Mount Api and Mount Benarat.

The national park has three notable caves: Sarawak Chamber, one of the world’s largest underground chambers, Deer Cave, the largest cave passage in the world, and Clearwater Cave, the longest cave system in Southeast Asia. Other caves in this area are Gua Nasib Bagus, Benarat Cavern, and Cave of the Winds.

There are 20,000 species of invertebrates, 81 species of mammals, 270 species of birds, 55 species of reptiles, 76 species of amphibians and 48 species of fish identified in the park area. Several amphibians are only known from the Gunung Mulu National Park. Gunung Mulu National Park contains a large number of plant species.

Tourists must purchase a five-day pass to visit the national park, which offers unlimited entry for the period. Malaysian adults pay RM 15 while foreigners pay RM 30.

Exploring the Deer and Lang Caves will cost RM 35 per person, including the guide fee. It takes three hours and begins at 2 pm at the park HQ. Covering a distance of 9 km, the tour includes the Bat Observatory, the Deer Cave, whose high ceilings are home to over 3 million Wrinkle Lipped Bats, the Garden of Eden, and then Lang Cave, which features some wonderful limestone shawls, stalagmites, and stalactites.

The tour to Clearwater Cave and Cave of the Winds costs RM 67 per person, including the guide fee and longboat fee and takes four hours starting at 8:45 am. On this cruise, one can enjoy a cruise up the Melinau River in a longboat, and then visit the Penan longhouse, the Cave of the Winds and the Clearwater Cave. The Clearwater Cave is one of the biggest caves in the entire world and is over 220 km in length. Even though swimming inside the cave is not permitted, one can enjoy floating with the fish in the waters at the picnic deck.

The Fastlane tour costs RM 65 per person, including the guide and boat fee. Taking 2.5 hours, it begins at 2 pm and involves a boat ride up the Melinau River, and then a walk through the rainforest to finally reach the caves. The cave is home to huge amounts of prehistoric sediments, including a volcanic ash layer, and is held in great awe by the scientists. One will also be able to spot various cave fauna and some of the best formations of Mulu once inside.

The Night Walk costs RM 22 per person, including the guide fee and begins at 7 pm. One must make sure that they move very quietly to catch sight of the nocturnal animals, and remain patient throughout.

The Canopy walk that is suspended 25 m above the forest floor costs RM 45 per person, including the guide fee and begins at 7 am, 8:30 am, 10 am, 10:30 am, 1 pm and 2 pm. The longest tree-based canopy walks in the world, the Mulu Canopy Walk is an experience in itself.

Adventure Caving at Lagang Cave costs RM 160 per person. Booking is required, and a minimum of 3 people are needed for the tour with a minimum age of 12. The Lagang Cave is a scenic one with numerous stalactites, stalagmites, and cave sediments. One will have to scramble over ancient riverbeds to explore the wonders of the underground world. The best part is that there is no climbing involved, which makes the tour ideal for the entire family.

To get to the Paku Waterfall, one needs to walk about 1.5 km from Deer Cave till they reach a marked trail that will take them to the Paku River. One must wear good walking shoes and can enjoy the birds, insects, and ferns on the way. The Kenyalang Loop is a 2.5 km trail that gives one the option to explore the area without a guide. The Paku Valley Loop is an 8-km long trail, which normally takes around 5-6 hours.

The 30-meter high treetop tower is just a 10-minute walk from the headquarters and is a haven for bird watchers. One can pre-book a time slot that they prefer, though the tower remains locked for safety reasons. Additionally, one will have to pay RM 50 to take this tour, which is completely refundable once the tour ends.

A one-way walk to the observatory is 3.8 km and usually takes around 45 minutes. As the sun starts to set, bats gather at the entrance of the cave in millions and then circle higher and higher before moving out to the rainforest in spiralling ribbons.

One can only reach the national park via a plane ride because it is so isolated. Maswings, a subsidiary of Malaysian Airlines operates daily flights from Miri, Kuching and Kota Kinabalu to Mulu. Even though the Mulu area can be visited all year round, the months between June and September are the peak months.

The national park has three climbing treks: The Pinnacles Summit Trek, The Headhunter’s Trail, and Gunung Mulu Summit Trek. The Pinnacles Summit Trek is a 3-day/2 night trek leading to the view of the Gunung Mulu Pinnacles. The trek usually starts with a one or two-hour boat ride from the Melinau River to Kuala Berar in the Berar Delta. The Base Camp 5 is a 7.8 km walk from Kuala Berar. Camp 5 is located near the Melinau Gorge which separates Mount Benarat from Mount Api. After Camp 5, there is a 1.2 km trek rising 1,200 m; passing from dipterocarp forest to moss forest. The last section requires ropes and ladders to help with the climb.

The Headhunter’s Trail is a route taken to enter or leave the Gunung Mulu National Park. The trail follows the route taken by the Kayan from the Melinau River to Melinau Gorge. The trail starts with a boat ride to Kuala Berar, then a trek for two to three hours to reach Camp 5. From Camp 5, there is an 11.2 km trail leading to Kuala Terikan which could last for four to five hours. The climbers can either choose to stay at a ranger station Nanga Metawai which is 15 minutes from Kuala Terikan or a longhouse named Rumah Bala Lesong which is three to four hours by longboat. After that, a boat ride further downriver would reach Nanga Medamit where there is a road leading to Limbang.

The Gunung Mulu Summit trek is the only trek to reach the summit of Mount Mulu. The summit is located 24 km away from the park headquarters. The trek starts from the national park headquarters to reach Camp 3. It is a 12 km hike through the primary forests with an elevation of 1,200 metres. The mossy forest starts from Camp 3. It will take a few hours to climb to reach Camp 4. After Camp 4, there are a few vertical climbs which require knotted ropes which eventually lead to the summit. Camp 1 is located along the descending trek from the summit of Mount Mulu. There is another 3-hour hike to reach the park headquarters from Camp 1.

90% of the park is closed to the public and a protected area while the remaining 10% is open to visitors. There are only four show caves open to the public: Clearwater Cave, Wind Cave, Deer Cave, and Lang’s Cave. All visitors require a permit and a park guide. Visitors are required to organise into groups of ten with visiting intervals of 20 minutes at the four show caves. On the other hand, there are seven caves available for adventurous caving in groups of six if properly equipped. There is also a 480-metre skywalk through the canopy. Other activities that can be done here are rock climbing, kayaking and mountain biking.

The park headquarters is located at the Melinau River, southwest of the park. It has a visitor registration building, interpretation centre, audio-visual room and washroom facilities. The 188-room Royal Mulu Resort has an air-conditioned longhouse, a guest house, four cabins and a hostel. All these facilities are located near the park entrance. The park can be accessed by air from Miri, Limbang, and Bandar Seri Begawan through the Mulu Airport; or by boat from Marudi through the Tutoh and Baram Rivers. There is no road access.

Pulong Tau National Park
Pulong Tau National Park‘s name in the In Lun Bawang and Kelabit dialect, Pulong Tau means our forests, which signifies the pride of the indigenous people in their forest heritage.

The national park was started as a community initiative in the 1970s. In 1984, Sarawak’s National Parks & Wildlife Office submitted a formal proposal with a petition letter from the local community to the

Sarawak state government. The proposal called for a 164,500-hectare park that included Mount Murud, Sarawak’s highest peak, the twin peaks of Bukit Batu Lawi, the Tama Abu mountain range, including the water catchment area of the entire northern Sarawak. Between 1984 and 1987, the Sarawak cabinet approved the proposal but the boundaries need to be redrawn to avoid conflicts with areas designated for land development. In 1986, a population of eastern Sumatran rhinoceros was discovered. It was previously thought that such a rhinoceros population would have extinct in Sarawak. During this survey, the importance of Laurel Forest in maintaining the Bornean bearded pig population was recognised. Rafflesia flowers were also found at the base of Mount Murud. Orangutan was found to enter the park occasionally. Therefore, a second proposal in 1987 argued that these areas should be included within the boundaries of the park. By 1998, when the proclamation to create the park was passed, the proposed area had been reduced to 63,700 hectares and did not include either Batu Lawi or the area where the rhinoceros was found.

When the national park was gazetted in 2005, the total protected areas were reduced to 59,917 hectares which extends from the western side of Kelabit Highlands to the Tama Abu range of mountains in the south and Mount Murud in the north.

The Kelabit Highlands were thought to have developed from the rifted continental crust where water sediments were deposited before Borneo was separated from the mainland Eurasian plate. This is evidenced by the presence of evaporite and limestone found in the area. Evidence of folding and faulting along the NE-SW axis is also found in this area. The types of stones change from oxidised iron and coal-bearing sandstones in the east of Kelabit Highlands, to mudstone and limestone of the Kelabit highlands, and grey sandstones westwards in the Mount Murud region. Pulong Tau National Park covers the water catchment area of the Baram, Belait, Limbang, Tutong, Trusan, and Padas rivers.

There are many species of orchids and Nepenthes pitcher plants. During an expedition in 1998, a total of 67 species of birds from 29 families, of which 13 species (19.4%) are endemic to Borneo was recorded. Besides, 28 species of mammals, 12 of which are endemic to Borneo were also recorded.

Lambir Hills National Park
The Lambir Hills National Park is a small national park 32 km west of Miri that is 6,952 hectares and is composed largely of mixed dipterocarp forest, with some small areas of kerangas or heath forest. Known as the world’s most ecologically diverse area, biologists have recorded 237 species of birds, 64 species of mammals, 46 species of reptiles and 20 species of frogs in the national park. Large mammals such as gibbons and sun bears are absent or very rare due to the small size of the forest and illegal hunting. More recent surveys done between 2003 and 2007 failed to find 20% of the park’s resident bird species and 22% of the mammal species, losses that include half of the park’s primate species and six out of seven hornbill species. The collapse in the population of large mammals and birds is an ecological disaster in Lambir. The park’s invertebrates include the Rajah Brooke’s Birdwing butterfly and more than 300 species of ants. Leeches are rare.

In 1991, the Sarawak Forest Department, Center for Tropical Forest Science/Harvard University, and the Plant Ecology Laboratory of Osaka City University, Japan created the Lambir Hills Forest Dynamics Plot. This is a 52-hectare area of the forest in which all trees thicker than 1.5 cm at breast height have been measured, mapped and identified. Every few years, researchers do a census of these trees so they can track their growth and changes in the population structure of each species. A census of all trees in the plot found 1175 different species. This gives Lambir Hills National Park possibly the highest diversity of trees of any forest in the Old World. The dominant family of trees in the park is the Dipterocarpaceae, whose members include Shorea and Dryobalanops species. As Lambir Hills National Park is the last intact patch of lowland dipterocarp forest left in Sarawak it is an important refuge for species that have been heavily logged elsewhere.

Among the tallest trees in the national park is the tapang, which can grow more than 80 metres tall, and which honey bees like to build their hives on. Other interesting plants in the park include several species of Macaranga that have formed a symbiotic relationship with ants. The ants live inside the plants’ hollow stems and protect them from herbivorous insects. The pitcher plant is found only in the park and its surrounding area. The park has a very high diversity of figs with nearly 80 species. Several research institutes have collaborated on long-term studies of the Lambir’s natural history and many individual MSc or PhD students have completed their fieldwork there.

In addition to the Lambir Hills Forest Dynamics Plot mentioned above, Lambir has a series of tree towers, a canopy walkway and a canopy crane that researchers use to gain access to different parts of the forest’s vertical structure.

The star attraction at Lambir Hills National Park is hiking. If one wants to go in for a full hiking experience, it will take them a minimum of four hours or maybe more depending upon their physical fitness. The best time to start the hike is around 8 am and they should remember to follow the signs and marks on the trails. If ambiguity persists, refer to the guide available at the counter.
Trail guides can be hired to take hikers to the best spots through convenient routes. It is strongly recommended to go in a group for hiking instead of opting for solo hiking. Hikers should visit the Latak Waterfall as the climb to this one is relatively easy which makes it more popular amongst hikers. Another waterfall that is a hikers’ favourite and is worth visiting is the Nibong Waterfall followed by Pantu Waterfall. If one is an experienced hiker, one can consider climbing up to the summit of Bukit Lambir. However, they need to be very careful of stingy ants that accompany them through the trails.

Visitors enjoy having a picnic with family and friends. At the very entrance of the Park Headquarters, there is a picnic table and bench where people can sit and enjoy the view.

The 22-m high tree tower near the Park Headquarters is a must-see. Another unique feature of the hike is the tree ladders that one can find almost everywhere in the Lambir Hills National Park. These ladders take one up to the forest canopy which enables the visitors to soak in the magnificent view from the treetop. However, this is not meant for the faint-hearted as one is expected to climb a sky-embracing tree without any safety measures. People scared of heights too should omit climbing the tree ladders.

The park is open daily from 8 am to 5 pm. Tickets can be bought at the entrance to the Park. Entry fees are RM 10 per person for Malaysian adults and RM 5 for Malaysian children between the ages of 6 & 18 and non-Malaysians, it is RM 20 for adults and RM 10 per child.

Gunung Buda National Park
Located in Limbang, the Gunung Buda National Park is located to the north of Gunung Mulu National Park and was gazetted in 2001. Roads were also planned to connect Gunung Buda with Gunung Mulu National Park. Gunung Buda means White Hill in the Lun Bawang language.

An expedition by British cavers in 1978 found the entrances and initial passages to several large caves such as Deer Cave and Clearwater Cave at Gunung Mulu National Park. These discoveries led to further explorations of Mulu caves in the subsequent years. Americans first visited Gunung Buda when John Lane and George Prest visited the mountain to assess its potential for an American expedition in 1993. In late 1994 and early 1995, the first American expedition took place. Others followed in 1996, 1997, and 2000. Collectively the expeditions have surveyed more than 60 kilometres of cave passages beneath Gunung Buda. The 1997 expeditions were made by the members of the National Speleological Society. The highest mountain in the national park is Mount Buda, which stands at 963 m high. It is separated from Mount Benarat by the Medalem Gorge.

The rain forests of Buda and nearby Mulu host a tremendous diversity of life, including at least 300 bird species, numerous primates, more than 2,500 tree species, more than 60 snakes and many other beautiful, varied forms of life.

That is all from me about this amazing, yet unexplored state. There are two more to go before we finish up Malaysia, so keep your eyes open.

In My Hands Today…

Learning to Love Midlife: 12 Reasons Why Life Gets Better with Age – Chip Conley

The midlife crisis is the butt of so many jokes, but this long-derided life stage has an upside. What if we could reframe our thinking about the natural transition of midlife not as a crisis, but as a chrysalis—a time when something profound awakens in us, as we shed our skin, spread our wings, and pollinate our wisdom to the world?

In Learning to Love Midlife , Chip Conley offers an alternative narrative to the way we commonly think of our 40s, 50s and 60s. Drawing on the latest social science research, inspiring stories, and timeless wisdom, he reveals 12 reasons why life gets better with age. They

No matter where you are in your midlife journey, this perspective‑shifting guide will inspire you to find joy, purpose and success in the years that lie ahead—and how those years can be your best ones yet.

World Blood Donor Day

Friday is World Blood Donor Day, a global event celebrated annually on June 14th to raise awareness about the critical need for safe blood and blood products and to honour the selfless individuals who donate blood to save lives.

The idea for World Blood Donor Day was first proposed by the World Health Organisation or WHO, in 2004, in collaboration with the International Federation of Red Cross and Red Crescent Societies, the International Federation of Blood Donor Organisations, and the International Society of Blood Transfusion. The date of June 14th was chosen to commemorate the birthday of Karl Landsteiner, the Austrian-American physician who discovered the ABO blood group system in 1901 – a groundbreaking achievement that paved the way for safe blood transfusions and the modern practice of blood banking.

The first World Blood Donor Day was celebrated in 2005, and since then, it has become an annual event observed by all member states of the WHO. The event aims to thank voluntary blood donors for their life-saving contributions, while also encouraging more people to become regular blood donors.

The theme for World Blood Donor Day 2024 is “Give Blood, Give Plasma, Share Life, Share Often.”. This theme reflects the crucial role that blood and plasma donations play in maintaining the health and well-being of communities around the world. The 2024 theme will focus on several key objectives, including, celebrating and expressing gratitude to individuals who donate blood and plasma, inspiring more people to become blood donors, and encouraging healthy individuals to donate blood and plasma regularly, within safe and feasible limits, to improve the quality of life for patients who depend on transfusions and contribute to the establishment of a reliable blood supply system. emphasising the vital role of voluntary, non-remunerated regular blood and plasma donations in achieving universal access to safe blood products for all populations, and mobilising support at national, regional, and global levels from governments and development partners to invest in, strengthen, and sustain national blood programs. The 2024 campaign aims to raise awareness about the importance of blood and plasma donations and to inspire more people to become regular, voluntary blood donors.

So why is blood donation so important? Blood is a precious and irreplaceable resource that is essential for saving lives and supporting complex medical and surgical procedures. Every day, millions of people around the world rely on blood transfusions to treat life-threatening conditions, such as severe bleeding, anaemia, and various forms of cancer. However, in many countries, there is not an adequate supply of safe blood, and blood services face the challenge of making sufficient blood available while also ensuring its quality and safety. An adequate supply can only be assured through regular donations by voluntary, unpaid blood donors.

The WHO’s goal is for all countries to obtain all their blood supplies from voluntary, unpaid donors by 2020. As of 2014, 60 countries had their national blood supplies based on 99-100% voluntary, unpaid blood donations, while 73 countries were still largely dependent on family and paid donors. In 2020, the WHO found that from 2013 to 2018, blood donations from voluntary, unpaid donors increased by 7.8 million across 156 countries. By 2018, 79 countries, mostly high- and middle-income, were collecting more than 90% of their blood supply from voluntary, unpaid donors. However, in 56 countries, more than half of the blood supply was still dependent on family/replacement and paid blood donors as of 2018. So, while progress has been made, with more countries transitioning to 100% voluntary, unpaid blood donation systems, there are still a significant number of countries that remain heavily reliant on family/replacement and paid donors. Continued efforts are needed to promote voluntary blood donation globally. World Blood Donor Day plays a vital role in promoting a culture of voluntary blood donation, ensuring the availability of safe blood, and saving lives through the selfless acts of blood donors.

Blood is classified into different types based on the presence or absence of specific antigens on the surface of red blood cells. The main blood group systems are ABO and Rh, which together determine an individual’s blood type. The ABO blood group system consists of four main blood types: A, B, AB, and O. The Rh system, on the other hand, is based on the presence or absence of the Rh factor, which can be either positive (+) or negative (-). The rarity of blood types varies significantly, with some being more common than others. Here’s a breakdown of the relative rarity of different blood types:

  • O-negative: The universal donor blood type, O-negative, is the rarest, accounting for only about 7% of the population.
  • AB-positive: The universal recipient blood type, AB-positive, is the least common, making up only about 3.4% of the population.
  • A-negative: Approximately 6.3% of the population has this blood type.
  • B-negative: Around 1.5% of people have this blood type.
  • O-positive: The most common blood type, O-positive, is found in about 37.4% of the population.
  • A-positive: Approximately 35.7% of people have this blood type.
  • B-positive: Around 8.5% of the population has this blood type.

The rarity of certain blood types, such as O-negative and AB-positive, underscores the importance of having a diverse and reliable pool of blood donors. Individuals with these rare blood types play a crucial role in ensuring that patients in need can receive the specific blood products they require.

Blood donation has a profound and immediate impact on the lives of those in need. Every unit of blood donated can potentially save up to three lives, as the different components of blood like red cells, platelets, and plasma can be separated and used to treat a variety of medical conditions. Blood transfusions are essential for treating severe bleeding, anaemia, and various forms of cancer, as well as supporting complex medical and surgical procedures. They also play a critical role in maternal and perinatal care, helping to reduce rates of death and disability due to severe bleeding. Beyond the direct impact on patients, blood donation also has broader societal benefits. A reliable and sustainable blood supply helps to strengthen national health systems, ensuring that essential medical services are available when needed. It also fosters a sense of community and solidarity, as individuals come together to support one another in times of need.

World Blood Donor Day 2024 presents a unique opportunity for individuals around the world to become part of the #GenerationDonor movement. By donating blood or plasma, people can make a tangible and life-changing difference in the lives of those who depend on these vital resources. To encourage more people to become regular blood donors, the 2024 campaign will feature educational initiatives, such as a World Blood Donor Day quiz, to raise awareness about the importance of blood donation and the different blood types. The campaign will also provide resources and support for individuals and organizations to organise their blood donation events and activities.

By participating in World Blood Donor Day 2024, people can not only save lives but also inspire others to follow in their footsteps. Together, we can build a global community where the gift of blood and plasma is celebrated and shared freely, ensuring that no one is left behind in the quest for universal access to safe blood products. As we recognise the rarity of certain blood types and the profound impact that blood donation can have on individual lives and entire communities, we are reminded of the power of collective action.

In My Hands Today…

Our Moon: How Earth’s Celestial Companion Transformed the Planet, Guided Evolution, and Made Us Who We Are – Rebecca Boyle

Far from being a lifeless ornament in the sky, the Moon holds the key to some of science’s central questions, and in this fascinating account of our remarkable satellite, award-winning science journalist Rebecca Boyle shows us why it is the secret to our success.

The Moon stabilizes the Earth’s tilt toward the Sun, creating reliable seasons. The durability of this tilt over millennia stabilizes our climate. The Moon pulls on the ocean, driving the tides. It was these tides that mixed nutrients in the sea, enabling the evolution of complex life and, ultimately, bringing life onto land.

But the Moon also played a pivotal role in our conceptual development. While the Sun helped humans to mark daily time, hunters and gatherers used the phases of the Moon to count months and years, allowing them to situate themselves in time and plan for the future. Its role in the development of religion—Mesopotamian priests recorded the Moon’s position to make predictions about the Moon god–created the earliest known empirical, scientific observation.

Boyle deftly reframes the history of scientific discovery through a lunar lens, from Mesopotamia to the present day. Touching on ancient astronomers including Claudius Ptolemy; ancient philosophers from Anaxagoras to Plutarch; the scientific revolution of Copernicus, Galileo, and Kepler; and the lunar fiction of writers like Jules Verne–which inspired Wernher von Braun, the Nazi rocket scientist who succeeded in landing humans on the Moon–Boyle charts our path with the Moon from the origins of human civilization to the Apollo landings and up to the present.

Even as astronauts around the world prepare to return to the Moon, opening up new frontiers of discovery, profit, and politics, Our Moon brings the Moon down to Earth.

The Tyranny of the Inner Critic: Silencing the Voice that Holds You Back

We all have an inner voice that whispers in our ears, offering commentary on our thoughts, actions, and decisions. For some, this voice is a gentle guide, nudging us towards growth and self-improvement. But for many, this inner voice takes on a more sinister form – the inner critic. This relentless, negative self-talk can be a formidable foe, undermining our confidence, sabotaging our efforts, and holding us back from reaching our full potential.

What is the Inner Critic? The inner critic is the voice of self-doubt, self-judgment, and self-criticism that resides within each of us. It’s the nagging voice that tells us we’re not good enough, smart enough, or worthy enough. It’s the voice that magnifies our flaws, minimizes our accomplishments, and perpetuates a cycle of negative self-talk. This inner critic is often rooted in our past experiences, societal conditioning, and the internalization of external criticism. It can stem from childhood experiences, where we may have been criticised or made to feel inadequate, leading to the development of a harsh inner voice that echoes those early messages. While the inner critic may have initially served as a protective mechanism, helping us to conform to societal norms or avoid potential dangers, it can quickly spiral out of control, becoming a relentless tormentor that undermines our self-worth and hinders our personal growth.

The inner critic’s negative influence can manifest in various aspects of our lives, leaving a trail of destruction in its wake. The constant barrage of self-criticism can erode our self-confidence, making us doubt our abilities and question our worth. This lack of confidence can prevent us from taking risks, pursuing opportunities, or stepping out of our comfort zones. The inner critic’s voice can be so overwhelming that we become paralyzed by fear of failure or criticism. This can lead to procrastination, avoidance of challenges, and a reluctance to put ourselves out there, ultimately hindering our personal and professional growth. The inner critic often sets unrealistic standards and demands perfection, leading to a constant state of dissatisfaction and self-criticism. This perfectionism can be crippling, preventing us from taking action or celebrating our achievements. The inner critic’s negative self-talk can become a vicious cycle, where we ruminate on our perceived flaws and shortcomings, perpetuating a negative mindset and limiting our potential. The inner critic’s influence can extend beyond our personal lives, impacting our relationships with others. When we constantly doubt ourselves and engage in negative self-talk, it can create distance, mistrust, and communication breakdowns with those around us.

How do you identify and recognise your inner critic? Notice the critical, negative self-talk in your mind. Pay attention to thoughts that are harsh, judgmental, or demeaning towards yourself. The inner critic often uses words like “should”, “never”, and “always”, and makes overgeneralised negative statements. 2. Observe when the inner critic gets triggered. It may arise after making a mistake, receiving criticism from others, or when you are feeling insecure or vulnerable. Identifying the situations that activate the inner critic can help you recognise its voice. Listen for absolute, black-and-white thinking. The inner critic tends to view things through an all-or-nothing lens, with no room for nuance or grey areas. It makes blanket statements like “You’re a total failure” or “You’ll never succeed.” Note if the voice is from a critical person in your past. For some, the inner critic is an internalised voice of an authority figure, parent, teacher or someone else who was harsh or demeaning. Check if the voice is focused on particular insecurities. Different inner critics may hone in on insecurities about your worth, abilities, appearance, productivity etc. Identifying the themes can reveal which type of critic it is. Observe if it triggers intense negative emotions. The inner critic often provokes feelings of shame, anxiety, insecurity or low self-worth when it pipes up. See if it’s resistant to contradictory evidence. The inner critic tends to dismiss or explain away any facts that contradict its negative judgments.

Silencing the inner critic is not an easy task, but the rewards are immense. When we quiet this negative voice, we open ourselves up to a world of possibilities and personal growth. By quieting the critical voice, we create space for self-acceptance and self-compassion. We learn to embrace our flaws and imperfections, treating ourselves with kindness and understanding. Without the constant barrage of self-criticism, we can cultivate a healthier sense of self-confidence and self-esteem. This newfound confidence empowers us to take risks, pursue our dreams, and embrace new challenges. When we silence the inner critic, we free ourselves from the shackles of self-doubt and fear of failure. This liberation allows our creativity and innovation to flourish, enabling us to explore new ideas and approaches without the weight of self-criticism holding us back. By quieting the critical voice, we become more present and authentic in our relationships. We can communicate more effectively, build deeper connections, and foster a greater sense of trust and understanding with those around us. The constant self-criticism and negative self-talk can take a toll on our mental and emotional health. By silencing the inner critic, we reduce stress, anxiety, and negative emotions, paving the way for greater overall well-being and a more positive outlook on life.

Silencing the inner critic is a journey, and it requires a multifaceted approach. The first step in silencing the inner critic is to become aware of its presence. Practice mindfulness and observe your thoughts without judgment. When you notice the critical voice arising, acknowledge it, but don’t engage with it. Challenge the inner critic’s negative thoughts and replace them with more positive, realistic, and compassionate self-talk. Question the validity of the critical voice and reframe your perspective to a more balanced and constructive one. Treat yourself with the same kindness and understanding you would extend to a loved one. Practice self-care activities that nourish your mind, body, and soul, and cultivate a sense of self-acceptance and self-love. Counter the inner critic’s negative messages with positive affirmations and self-talk. Remind yourself of your strengths, accomplishments, and inherent worth. Surround yourself with positive reminders and mantras that reinforce a more compassionate inner dialogue. Share your struggles with trusted friends, family members, or a mental health professional. Talking about the inner critic can help diminish its power and provide you with valuable perspectives and coping strategies. Recognise that perfection is an unrealistic and unattainable goal. Embrace your imperfections and celebrate the unique qualities that make you who you are. Strive for progress, not perfection. Write a letter to yourself from the perspective of a compassionate friend or loved one. Express understanding, kindness, and encouragement, offering the support and reassurance you need to silence the inner critic.

Silencing the inner critic is a journey of self-discovery, self-acceptance, and personal growth. It requires patience, perseverance, and a commitment to cultivating a kinder, more compassionate relationship with yourself. By quieting the critical voice within, you open the door to a life of authenticity, confidence, and limitless possibilities. You should remember, that the inner critic is not who you are; it’s a voice that has been conditioned by past experiences and societal pressures. By recognizing its presence and actively working to silence it, you reclaim your power and pave the way for a life lived on your terms, free from the shackles of self-doubt and self-criticism.

Being mindful of the inner critic’s tone, content, triggers, and your emotional reactions to it can help you recognize when that critical inner voice is active. With awareness, you can then apply strategies to challenge and quiet it down. So, embrace the journey of self-discovery, and embark on the path to silencing the inner critic. The rewards are immeasurable – a deeper sense of self-acceptance, improved mental and emotional well-being, and the freedom to pursue your dreams without the weight of self-criticism holding you back.