Category: The Citizen

Proper nutrition is one of the most important factors in athletic performance, yet it is often misunderstood. Sports nutritionists working with elite athletes explain that food is far more than just calories it directly affects energy levels, recovery, sleep quality, and long-term health.

A key issue seen among athletes is under-fuelling. Many assume that eating less will improve performance or help them achieve a leaner physique.

However, chronic energy deficits often have the opposite effect. Athletes may experience low energy, increased perceived effort during training, and slower recovery.

Over time, this can also raise the risk of injury and lead to hormonal disruptions. Carbohydrates, protein, and fats all play essential roles.

While protein intake is often prioritised correctly, carbohydrates and healthy fats are frequently neglected. Carbohydrates are especially important for performance, as they provide the primary fuel for high-intensity activity.

Fats are also vital for hormonal balance and brain function, particularly when they make up a sufficient proportion of daily energy intake. Timing of food intake is just as important as total intake.

Athletes who consume most of their calories late in the day often miss key opportunities to support training and recovery. Eating before, during, and after exercise helps maintain energy availability and improves sleep quality.

Poor fuelling patterns, such as long fasting windows or skipping meals, can lead to fatigue, irritability, and disrupted sleep cycles. Recovery is also influenced by diet quality.

Anti-inflammatory foods such as fruits, vegetables, nuts, seeds, and oily fish help support the body’s adaptation to training. Omega-3 fatty acids, for example, are widely recommended for their role in recovery and overall health.

Elite performance is not about strict restriction, but consistent, well-timed, and balanced nutrition across the week rather than perfection in a single day. .

There was a time when audience loyalty in media was almost automatic. Families subscribed to the same newspaper for years, tuned into the same radio station every morning, and watched the same evening news bulletin every night.

Media brands became part of people’s routines and identities. Today, that loyalty is fading rapidly.

Across Tanzania and the wider African media landscape, audiences are no longer tied to one platform, one publication, or even one source of truth. They move constantly from television to TikTok, from newspapers to WhatsApp groups, from radio to YouTube clips.

Attention has become fragmented, and loyalty has become conditional. The question is no longer whether audiences consume content.

They consume more content than ever before. The real challenge is whether they still belong to anyone.

The digital revolution fundamentally changed the relationship between media and audiences. In the past, media organisations controlled distribution.

If audiences wanted information, entertainment, or analysis, they had limited options. Today, every smartphone owner has access to unlimited content from across the world.

Media no longer competes only with other media houses. It competes with influencers, creators, podcasts, streaming platforms, and algorithms designed to keep users scrolling endlessly.

This abundance of choice has weakened traditional loyalty. Audiences now follow content, not institutions.

They may read one story from a newspaper, watch analysis from an influencer, and get breaking news from social media all within the same hour. Convenience and relevance increasingly matter more than brand attachment.

For many media houses, this shift has been difficult to accept. Some still operate under the assumption that audience loyalty is permanent.

But loyalty today must be earned repeatedly, not inherited. Every headline, video, podcast, or social post competes in a crowded and unforgiving attention economy.

One of the biggest drivers of declining loyalty is speed. Modern audiences expect instant updates.

The pressure to publish quickly has transformed newsroom priorities. In many cases, media organisations focus so heavily on breaking news that they sacrifice depth, originality, and storytelling quality.

The result is content that feels repetitive and interchangeable. When every platform publishes similar stories within minutes, audiences have little reason to remain loyal to one brand.

At the same time, algorithms are reshaping audience behaviour in ways many media leaders still underestimate. Platforms like TikTok, Facebook, Instagram, and YouTube are not neutral distributors of information.

They decide what users see, when they see it, and how long they engage with it. This means audiences are increasingly loyal to platforms rather than publishers.

Trust also plays a critical role. In an era of misinformation, sensational headlines, and viral rumours, audiences are becoming more sceptical.

Loyalty weakens when credibility becomes inconsistent. Media organisations that chase clicks at the expense of accuracy may gain short-term traffic, but they slowly erode long-term trust.

Once audiences lose confidence in a brand, regaining it becomes extremely difficult. Yet the decline of audience loyalty does not mean audiences no longer care about quality journalism.

In fact, the opposite may be true. As information becomes more chaotic, trusted voices become more valuable.

The challenge for media organisations is understanding that loyalty today is built differently. Media houses must also rethink how they interact with audiences.

Loyalty is no longer one-directional. Audiences expect participation.

They comment, share, react, and influence conversations in real time. Platforms that ignore this shift risk becoming distant and outdated.

Another important factor is consistency. Audiences may forgive occasional mistakes, but they struggle to remain loyal to brands that constantly change direction, tone, or standards.

Consistency in editorial quality, values, and audience engagement builds familiarity and trust over time. Subscription models around the world also demonstrate an important lesson: people are still willing to pay for content they genuinely value.

However, value must be clear. Exclusive insights, investigative journalism, deep analysis, and unique storytelling are harder to replace than generic news updates available everywhere for free.

The future of media will not belong to the loudest platforms alone. It will belong to those that combine credibility, cultural relevance, and audience understanding.

Loyalty may no longer look the way it did 20 years ago, but it is still possible to build. The difference is that today, loyalty is not demanded.

It is earned daily. In a world overflowing with content, trust may become the most valuable currency media organisations possess.

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Dar es Salaam. Organisers of the Dar es Salaam International Trade Fair (DITF), popularly known as Sabasaba, have unveiled plans for a special awards gala dubbed “Sabasaba Golden Night” as part of celebrations marking the exhibition’s 50th anniversary.

The event, scheduled for July 6, 2026, is expected to bring together business leaders, investors, innovators and other stakeholders to celebrate the role the trade fair has played in promoting commerce and economic growth in Tanzania over the past five decades. Director General of the Tanzania Trade Development Authority (TanTrade), Dr Latifa Mohammed Khamis The Golden Night will form part of the wider Golden Jubilee celebrations of the trade fair, which are set to run from June 28 to July 13, 2026. Speaking on May 24, 2026 during the launch of the event, Guest of Honour, Mr Dennis Londo, said the awards will recognise the growth of Tanzania’s business sector through the Sabasaba exhibitions, noting that the platform has helped nurture thousands of entrepreneurs, many of whom have grown into established business figures.

He said the awards are intended to reflect the impact the trade fair has had in expanding trade opportunities and supporting the country’s economic transformation. Meanwhile, Dr Latifa Mohammed Khamis, Director General of the Tanzania Trade Development Authority (TanTrade), said the Golden Night would not only offer entertainment, but also honour the history and achievements of Sabasaba since its establishment.

She said the event would also open a new chapter of opportunities in trade, technology and international partnerships, while giving participants a chance to witness the blend of history and modern innovation during the Golden Jubilee celebrations. According to organisers, this year’s exhibition will feature modern showcases, business networking opportunities and recognition of individuals and institutions that have made significant contributions to the development of the trade fair over the past 50 years.

“Sabasaba 2026 will be bigger than ever,” said Dr Khamis. .

By Edditrice Marco The recent state visit to Dar es Salaam on May 4-5, 2026 by Kenyan President William Ruto has rightfully been hailed as a “diplomatic reset.” The images of Presidents Ruto and Samia Suluhu Hassan sharing a common vision for the East African Community (EAC) have fuelled much-needed regional optimism.

Yet, beneath the cordial rhetoric lies a cold economic reality: to move from “brotherly ties” to our ambitious $1 billion annual trade target, we must dismantle a long-standing structural wall. For years, our trade relationship has been uneven, with Tanzania primarily viewed as a source of raw commodities and Kenya as the provider of manufactured goods.

This structural imbalance is a primary reason bilateral trade dipped by nearly 10 percent in 2025. While removing non-tariff barriers (NTBs) by the 30 June 2026 deadline is a critical political milestone, it is only half the battle. Administrative changes alone cannot resolve the deeper financial friction isolating our two markets.

To hit that $1 billion target by year-end, we must move beyond the zero-sum game of retaliatory trade bans. Tanzania is no longer just a “granary” for the region; we are an emerging industrial hub.

For a sustainable partnership, the regional market must open fully to Tanzanian value-added products. Yet, removing administrative barriers is only half the battle; we must also address the financial friction that keeps our markets siloed.

Banking as the trade stabiliser This is where our regional banking sector must step in to dismantle the wall. From a strategic banking viewpoint, I believe our role is to act as the heavy lifter by providing the financial certainty that diplomacy cannot deliver on its own.

When a Tanzanian manufacturer exports to Nairobi, they routinely face currency volatility and payment delays that eat into slim profit margins. Banks must bridge this gap.

By offering sophisticated trade finance tools, such as local-currency settlement systems and cross-border guarantees, we can ensure a businessman in Dar es Salaam is paid as reliably as if he were selling across the street. Financing the value chain Furthermore, to shift Tanzania from a commodity exporter to a true industrial partner, we need targeted capital.

Commercial banks must move beyond traditional lending structures to finance entire production value chains; from the farm gate to the processing plant. By providing structured trade finance to our SMEs and manufacturers, we empower them to meet the international quality standards required to scale across borders.

The eight MoUs signed this month are a vital foundation, but true economic integration requires more than diplomatic sentiment. It requires a robust financial ecosystem that treats the EAC as a single, liquid market.

If we align our banking solutions with our political ambitions, we won’t just hit a $1 billion target; we will build an integrated industrial engine capable of competing on the global stage. Edditrice Marco is Senior Regional Manager at Stanbic Bank Tanzania.

The views expressed in this article belong solely to the author and do not reflect any position of her employer .

Box breathing, also known as square breathing, is a simple relaxation technique used to calm the mind, control stress, and improve focus. It is widely used by athletes, including Benjamin Sesko, who has spoken about using it daily, especially before matches to manage nerves and stay mentally sharp.

The method works by following a steady four-step breathing cycle, each lasting around four seconds: inhale, hold, exhale, and hold again. By repeating this pattern, the body gradually shifts from a stressed state to a more relaxed and controlled one.

For example, imagine Sesko preparing for a high-pressure match. As he stands in the tunnel before kick-off, he may begin box breathing he slowly inhales through his nose for four seconds, holds his breath while staying calm and focused, exhales slowly to release tension, and pauses again before repeating the cycle.

Within a minute or two, his heart rate steadies, his mind clears, and the nervous energy becomes more controlled and useful. This technique helps athletes like him turn anxiety into positive performance energy.

Instead of feeling overwhelmed, they become more aware of their breathing and thoughts, which improves concentration and decision-making on the pitch. Box breathing is also useful outside sport.

It can be used before exams, presentations, or any stressful situation. Because it requires no equipment and can be done anywhere, it has become a popular mental training tool.

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Dar es Salaam. The Tanzania Railways Corporation (TRC) has acquired specialised Ford Ranger and Mercedes-Benz Unimog vehicles equipped with advanced laser technology to strengthen safety and inspection efficiency on the Standard Gauge Railway (SGR).

The vehicles, upgraded into Hi-Rail track geometry inspection systems, will be used to inspect and monitor railway infrastructure using laser-based systems capable of detecting track defects and safety risks faster and more accurately than conventional inspection methods. TRC said in a statement on Monday, May 25, 2026 that the investment is part of broader efforts to modernise railway operations and align Tanzania’s rail transport sector with international safety standards.

The Ford Ranger vehicles are designed for rapid deployment and can easily switch between road and rail operations, making them suitable for routine patrols and emergency response activities. The Mercedes-Benz Unimog vehicles, on the other hand, are intended for more demanding operations, including inspections in difficult terrain and transportation of heavy equipment.

Both types of vehicles have been fitted with specialised rail wheel systems, enabling them to operate efficiently on both roads and railway tracks. TRC said the laser technology installed in the vehicles will enable inspectors to monitor track alignment, detect cracks and identify weak sections along the railway corridor in real time.

The corporation noted that early detection of faults would help prevent accidents, minimise service disruptions and improve passenger safety. “These are not merely transport vehicles; they are our eyes on the railway,” said TRC track inspector Manyama Mazula.

Passengers have also welcomed the move, saying it would increase confidence in the safety of SGR services. “Knowing that TRC can identify problems before they occur makes us feel much safer,” said a frequent SGR passenger, Akwilina Msangi.

The latest development comes as Tanzania continues expanding and improving the SGR network, which is expected to play a key role in boosting regional trade and national connectivity between Dar es Salaam and Dodoma. .

Dar es Salaam. Defending champions Yanga will look to widen their lead in the Mainland Premier League title race when they host struggling Namungo today at KMC Complex, while Azam FC face relegation-threatened KMC in another league fixture later in the day.

The match has scheduled to kick off at 12:30pm, with the Jangwani Street side entering the match under pressure to avoid dropping points at a critical stage of the season. The league leaders bounced back strongly in their previous outing, defeating Singida Black Stars 3-0 to return to winning ways after suffering a shock defeat to Dodoma Jiji earlier this month.

With rivals Simba continuing to keep pace in the title race, Yanga know another slip-up could reopen the championship battle heading into the final stretch of the campaign. The only concern for Yanga ahead of the encounter is the condition of Ivorian midfielder Pacome Zouzoua, who sustained an injury during the win over Singida Black Stars.

Initial reports, however, indicate that the injury may not be serious.Ugandan playmaker Allan Okello is expected to once again lead Yanga’s attacking efforts following another impressive season in the top flight.

The midfielder has scored nine goals and registered seven assists, making him one of the club’s most influential players this campaign. Yanga also carry a superior record into the fixture.

The two teams have met 12 times in league competition, with Yanga winning seven matches and the remaining five ending in draws. Namungo are yet to defeat the defending champions.

In those meetings, Yanga have scored 20 goals compared to Namungo’s seven. Speaking ahead of the clash, Yanga acting head coach Abdihamid Moalin said the team had learned important lessons from recent setbacks and remained fully focused on maintaining consistency in the title race.

“Football is unpredictable and we saw that in our match against Dodoma Jiji. We have learned from that experience and now our focus is on continuing to win matches,” said Moalin.

” Namungo head into the fixture desperate for points as they continue to battle against relegation. The Lindi-based side sit 12th on the table with 25 points and have failed to win any of their last 13 matches.

Namungo coach Juma Mgunda admitted the match would be difficult, but insisted his players were ready for the challenge. “This is an important match for both teams because each side is fighting for something.

We expect a tough and competitive game, but our preparations have gone well,” said Mgunda. Meanwhile, Azam FC will host bottom-placed KMC from 3pm looking to extend their impressive run of form.

Azam also enjoy a dominant record against KMC, having won nine of their 13 league meetings. .

Dar es Salaam. The escalating tensions around the Strait of Hormuz have disrupted global energy flows and trade routes, but private sector stakeholders and policymakers say the shock is also accelerating structural shifts that could redirect investment towards emerging markets such as Tanzania.

The disruption, affecting a key maritime corridor handling nearly a fifth of global crude oil shipments, has triggered rising oil, fertiliser and freight costs. However, stakeholders argue it is also reshaping capital allocation patterns towards alternative energy sources, regional industrialisation and digital infrastructure.

The minister of State in the President’s Office [Planning and Investment], Prof Kitila Mkumbo, said geopolitical uncertainty in traditional energy-producing regions was already influencing global investment decisions. “The uncertainty is encouraging global investors to diversify their energy portfolios and explore alternative investment destinations.

Africa, with its significant untapped oil and gas potential, stands to benefit from this shift,” he said on May 22, 2026. He was speaking here in the city during a consultative meeting convened by the National Planning Commission to assess the potential economic impact of the Gulf crisis on Tanzania. Prof Mkumbo said offshore exploration activities across Africa were gaining pace, supported by what industry data points to as a growing number of high-impact discoveries in key sedimentary basins.

“Promising geological prospects and expanding offshore exploration activities are already attracting renewed investor interest,” he said. He said a second opportunity lay in addressing Africa’s long-standing refining deficit, as volatility in global energy markets forces governments to reconsider domestic and regional refining strategies.

A third channel, he added, is deeper trade integration under the African Continental Free Trade Area (AfCFTA), which he described as increasingly urgent in reducing exposure to external shocks. “Stronger regional value chains and greater intra-African trade can help reduce external vulnerabilities and improve economic resilience,” he said.

The insurance sector is also expected to benefit from the shifting risk landscape, with rising demand for trade cover, risk protection and investment security. Tanzania Insurance Regulatory Authority (Tira) Commissioner, Dr Baghayo Saqware said geopolitical tensions had reinforced the importance of insurance in sustaining economic activity during periods of disruption.

“For example, when ships are stranded or trade routes are disrupted, insurance becomes essential. What we are learning is that sectors of the economy are highly interconnected, meaning insurance companies now need to expand their capital base so they can benefit from these opportunities while also supporting the growth of both the national and global economy,” he said.

He added that modern economies could not function without effective insurance systems, as investors require confidence that risks are adequately managed. “No one can invest confidently without insurance coverage.

Insurance gives confidence to investors and businesses, which is why companies in the sector should continue emphasising the importance of insurance in supporting economic growth and stability,” he said. Vice-chairman of the Association of Tanzania Insurers, Mr Jared Awando, said the sector was poised for continued expansion as businesses seek protection against geopolitical, climate and supply chain risks.

“The insurance sector will continue to grow because it exists to manage disasters and uncertainties. More people and businesses are now understanding the importance of insurance,” he said.

However, the Bank of Tanzania (BoT) cautioned that the immediate macroeconomic impact of the crisis remains uneven, with pressure already visible in fuel-intensive sectors. In its April 2026 Monthly Economic Report, the BoT said industries with high fuel dependence and limited pricing flexibility, such as logistics and support services, were facing sustained margin pressures.

It also warned that agricultural lending could tighten, potentially affecting input supply chains and amplifying food inflation pressures. At the same time, the central bank noted that some sectors are likely to benefit from shifting consumption and investment patterns.

“The ICT sector stands to gain as households and firms substitute toward digital commerce, payments and communication when physical transaction costs rise,” the BoT said. Finance and insurance sectors are also expected to expand due to rising demand for hedging instruments.

But industry analysts caution that these gains are not automatic. Managing partner at Warioba Ventures, Mr Martin Warioba, said digital sector expansion depends heavily on policy direction and broader economic conditions.

“When liquidity tightens and the velocity of money slows, overall economic activity contracts, including digital consumption in some segments,” he said. He said sustained growth in ICT would require deliberate policy support, particularly in import substitution, digital infrastructure development and local production capacity.

If properly implemented, he added, digital systems could become central to economic restructuring by improving supply chain coordination and formalising informal trade. “If import substitution policies are accelerated, digital systems become critical enablers–from supply chain coordination to e-commerce platforms,” he said.

Beyond economic structures, the crisis is also reshaping the information environment influencing markets and behaviour. Sahara Ventures chief executive officer Mr Jumanne Mtambalike said economies were increasingly exposed to what he termed “information volatility”.

“The crisis underscores how deeply global and domestic economies are now exposed to the information layer of technology,” he said. He noted that social media platforms were now capable of rapidly transmitting market signals–and misinformation–with immediate economic consequences.

“Statements by political leaders or influential actors on platforms like X can trigger reactions across financial markets and consumer behaviour,” he said. He warned that artificial intelligence was intensifying both efficiency gains and systemic risks, particularly through the spread of synthetic content and misinformation.

“As global AI infrastructure becomes concentrated, access to tools, data ecosystems and procurement channels becomes increasingly centralised,” he said, adding that this could create strategic vulnerabilities for developing economies. Without stronger policy frameworks, he warned, local technology firms risk being marginalised in enterprise-level digital markets.

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Dar es Salaam. The Tanzania Railways Corporation (TRC) has introduced Ford Ranger vehicles fitted with laser technology to enhance inspection and safety monitoring of the Standard Gauge Railway (SGR).

The specially modified Hi-Rail vehicles will be used to inspect and monitor the SGR line, using laser-based systems to detect track defects and potential hazards more quickly and accurately than conventional inspection methods. TRC said the investment is aimed at improving efficiency in railway maintenance, strengthening safety standards, and reducing service disruptions.

The vehicles have been fitted with rail wheel systems, enabling them to operate on both roads and railway tracks, allowing inspectors to access remote sections of the network and respond faster to incidents. According to TRC, the dual capability will improve inspection coverage and reduce response time in case of faults or emergencies along the line.

The laser technology installed in the vehicles is designed to assess track alignment and identify structural weaknesses that may not be visible during manual inspections. “Laser systems provide precise measurements of track conditions, enabling early detection of defects before they become serious safety risks,” TRC said.

The corporation said the system allows real-time monitoring while the vehicles are in motion, improving both speed and accuracy of inspections. TRC track inspector Mr Manyama Mazula said the new vehicles will strengthen safety oversight.

“These are not just transport vehicles; they are our eyes on the railway,” he said. Passengers have also welcomed the development, saying it enhances confidence in the safety of rail travel.

“Knowing that TRC can identify problems before they occur makes us feel much safer,” said Akwilina Msangi, a frequent SGR passenger. Another passenger, Mr Zuberi Mkwama, said the initiative would help improve both passenger and cargo safety.

The introduction of the vehicles forms part of TRC’s broader effort to modernise railway operations and align with international safety standards for the SGR corridor from Dar es Salaam to Dodoma. .

We are becoming a society of highly functional but deeply fragmented people. Every day, millions wake up and move almost mechanically between multiple identities and expectations.

We switch between professional ambition and personal responsibility, between digital visibility and emotional exhaustion, between productivity and the quiet yearning for meaning. We are connected to everyone, yet increasingly disconnected from ourselves.

For years, the dominant discourse around modern life has been about “balance”. Work- life balance.

Balance between ambition and family. Balance between rest and productivity.

But lately, I have found myself contemplating whether balance was ever truly the right aspiration for our times. Balance assumes that life can be neatly compartmentalised.

It suggests that work resides in one corner, family in another, leadership somewhere else, and identity somewhere quietly in the background waiting to be attended to later. Yet modern life no longer works that way.

Technology follows us home. Leadership inuences our relationships.

Economic pressure aects our emotional well-being. Social media shapes our sense of worth.

Public life increasingly invades private life. Nothing is truly separate anymore.

Perhaps the real challenge of our generation is not balance, but integration. Integration asks a dierent question: how do we become whole in a world constantly pulling us into pieces? This matters not only for individuals, but for society itself.

A fragmented society cannot produce whole leaders. And whole leadership is precisely what this era demands.

Across the world, we are witnessing the consequences of fragmentation. Leaders are under immense pressure to perform certainty even when they themselves feel uncertain.

Institutions are expected to move quickly while trust in those very institutions continues to decline. Public discourse is becoming louder, harsher, and more emotionally reactive.

At a personal level, many people are quietly exhausted. We have normalised burnout as ambition.

We celebrate constant motion while neglecting reection. We reward visibility more than depth.

Yet stillness, introspection, and emotional coherence are not luxuries. They are foundational to wise leadership.

A leader who is internally fragmented will eventually project that fragmentation outward into teams, institutions, and decisions. The same applies to societies.

When a society loses its emotional center, it begins to struggle with patience, empathy, trust, and long-term thinking. And perhaps that is part of what we are experiencing globally today: not simply political or economic instability, but emotional and psychological fragmentation on a collective scale.

In many ways, modern society has trained us to optimise for performance rather than integration. We are encouraged to achieve, accelerate, respond, consume, and compete.

Rarely are we encouraged to pause long enough to ask deeper questions: Who are we becoming beneath all this activity? What values remain intact when no one is watching? What kind of emotional and ethical foundations are we building our institutions upon? These questions matter because nations are ultimately shaped by the inner lives of their people and leaders. The quality of our public life can never rise too far above the quality of our inner lives.

This is why integrated leadership matters. Integrated leaders tend to move dierently.

They are often calmer under pressure because they are not constantly performing identities for approval. They are able to hold complexity without becoming reactive.

They understand that strength and reection can coexist. They recognise that authority without self-awareness eventually becomes perilous.

Importantly, integration does not mean perfection. It does not mean having every aspect of life fully gured out.

Rather, it means striving toward coherence. It means ensuring that our values, decisions, relationships, and public actions are not in constant contradiction with one another.

As Tanzania, Africa, and indeed the world continue navigating rapid technological, economic, and social transition, I suspect the future may increasingly belong not to those doing the most, but to those who remain most whole within themselves while doing it. Because in the end, societies do not merely rise on intelligence or ambition alone.

They rise on the quality of human beings they produce. Integration matters.

Rosalynn Mndolwa-Mworia is the Managing Director of Mwananchi Communications Limited .