Telomere Times Issue 7

¤

¤

¤

¤ ¤

The Telomere Times Issue 7 | Fall 2015

Brought to you by

1

Executive Board Editor-In-Chief Katherine Levasseur

Executive Editor Zarin Arshy

Writers Isabella Iasenza Mia Shabsove Qudsia Ahmed Hana Maalaoui Héloïse Vuong

Graphic Designer Yi Ying Tang Katherine Levasseur Zarin Arshy

Editorial My esteemed peers, Welcome once again to the Telomere Times Newsletter! In our seventh edition, we present you with many fascinating issues related to the brain, exam anxiety, your mind, and a truly great mind of the past as we head toward the most dreaded part of the semester.

When final exams sneak up on us, sometimes we experience all five stages of grief. First there is denial, where we convince ourselves that the two days preceding the exam will be enough time to review all of the material. Then there is the anger you feel about your exam schedule being so unapologetically cramped... Not to mention those last-minute assignments impinging on your very precious, very limited study time. You may follow this anger by bargaining with your professors for extensions, or more frequently, with your own body as you skimp on meals, sleep, and personal hygiene in exchange for caffeinated beverages and mass amounts of deodorant. Depression then sets in, right around the time your motivation takes a dip and you start binge-watching the shows you were supposed to save for winter break. You feel apathetic to all studying and tell yourself you’ll just move to South America, live in a treehouse, and fall asleep to the sounds of mother nature. In the final stage, you accept that although things could go better, it’s just one exam or one semester and it cannot define you. You’ll be on holiday before you know it; just give it your all for a couple more weeks. You’ll have grown from this experience and next semester will be a fresh start!

So on your study breaks or before you get back to studying, don’t forget to read all of our wonderful articles with valuable information on surviving this physically and mentally demanding period. To help you, Qudsia Ahmed writes on multifaceted methods for coping with exam stress. Héloïse Vuong then reports on an intriguing new treatment of Schizophrenia using a virtual avatar. Following, Hana Maalaoui introduces us to the Scientist of the Month and inventor of the Celcius scale, Anders Celcius. Isabella Iasenza returns with more delicious recipes, but this time she shares foods that boost brain function and reduce stress levels. In her second article, Isabella writes on the benefits of a university necessity, coffee, as well as green tea. And finally Mia Shabsove argues about the severe flaws of using high stakes exams as a form of testing.

Doing well in school is a function of appreciating our growth, especially after every little failure, and frequently reminding ourselves why we are still here.

Illustrator Alaa Selim

“The only person who is educated is the one who has learned how to learn and change.”

-Carl Rogers But if all else fails, there is always South America…

Best wishes on finals and as always, happy reading!

-Zarin Arshy, Executive Editor On the cover: Neuronal stem cell culture by H. Liang and T. Ghashghaei Page I

Table of Contents

Exam Anxiety Among Students pg: 1 - 6 Therapy by Avatar: Fighting the Demons Away pg: 7 – 8 Scientist of the Month: Anders Celsius pg: 9 – 10 November Recipes pg: 11 – 14 Coffee and Green Tea Health Benefits pg: 15—16 High Stakes Exams pg: 17 – 20 Science Jokes and Brain Artwork pg: 21 – 22 Upcoming BSA Events pg: 23 Departmental Seminars pg: 24

About the Writers pg: 25 Page II

Information pg: 26

Exam Anxiety Among Students Qudsia Ahmed

C

ompetition among students is important to excel academically. In higher-level education, competition becomes fierce. University life is very hectic. Students must try to balance personal and academic life; this can lead to exhaustion. Stress is a state of mental or emotional tension resulting from very demanding circumstances such as academics, work, and personal relationships with family, friends and partnerships. It triggers the complex neurological reaction; “fight or flight� along with other psychological conditions such as depression and anxiety. Predominantly, students experience high levels of stress during the exam period. This high level of stress can be eliminated, or greatly reduced by implementing better lifestyle choices, avoiding poor study habits, and by practising positive psychology.

University life is very stringent upon students as they embark on a journey of their professional lives to be. There are many factors that influence and increase the stress levels in a student’s busy life. With exam time fast approaching, students habitually experience anxiety. The most significant psychological factor is negative thinking in which students doubt themselves and start having irrational beliefs that they cannot do better. In this case, positive thinking can eliminate the negative cloud that is hovering over positive emotions. Researchers at the Mayo Clinic(5), continue to report that optimism has an immense effect on health. Optimistic people cope better during hard times and tend to have lower levels of distress. Thus, thinking that the best will happen and not the worst is the key step towards a victorious life. Also, talking to friends and family who can positively motivate you by uplifting your attitude can also help. Students should not strive for perfection, but rather put emphasis on simply trying. Even if you have not prepared for an exam as much as you had hoped, you should still try your best, and the moral support from people you trust can lead to positive outcome. There are services at Concordia University that offer students counselling(1) nalong with free therapy sessions with a psychologist. Peer support groups(2) are also available to all students free of charge!

Page 1

In order to excel academically, one's physical and mental health is extremely important. Studying at any level requires a lot of energy. Hence, in order to do well exams, the brain must be fuelled properly to retrieve information, and quickly. Students must do regular exercise to boost energy and clear their mind.

Le Gym(3) at the downtown University campus has a great facility for workouting and keep yourself fit at an unbeatable price. At Le Gym, a personal trainer is available to work with you on a program tailored to your needs. A balanced life with a regular exercise routine will lead to positive thinking and stronger beliefs.

This can greatly help in reducing mental tension by increasing the “feel good� hormones, dopamine and endorphins. These hormones increase motivation and productivity. Yoga is great way to meditate. It increases mindfulness, which in return leads to better concentration and clarity of mind.

Eating habits must be monitored closely as well. During examtime, snack choice consist of mostly caffeine or chocolate bars...These can be easily replaced with healthy granola bars and fruits. Avoid lots of coffee before taking a test and hydrate well with water instead. There are many healthy options available on campus. For the mornings in particular, green smoothies are a great way to start your mornings. It deliciously fuels your body, giving you the energy to start the day off right. Students must learn to be health conscious in order to gain sharpness of mind and energy.

Page 2

There are many ways to study; poor study habits lead to unhealthy and stressful situations. The worst way to study is to try to cram the entire book into your brain in one night. This just won’t work! It is highly inefficient. The continuous reading without understanding and not revising the course material is ineffective because it can’t assist memory to recall anything. Instead, plan your study time regularly and avoid burning out. Also, familiarize yourself with the exam module and know the learning outcomes of each lecture; this will better prepare you for exams. There is no need to panic if you fail to prepare or do not understand something for an exam. You can ask for help from your professor during their office hours, see a teaching assistant (TAs) or get help from your classmates. In dire need, you can even hire a tutor.

Another major issue that can lead to high levels of stree are poor sleeping habits. According to Sleep Foundation(4) the average person must have between 8 to 9 hours sleep on a regular basis. The mind needs to rest in order to regenerate new neurons that are necessary for brain health. Sleep must never be replaced by writing lab reports overnight! In order to manage time correctly, students can make a detailed study plan by prioritizing the assignments and allotting certain maximum hours a week for self study which can develop a routine that is easily followed. Establishing a good study habit will leave adequate time to get the required sleep required in order to recharge mind and body.

Page 3

In conclusion, excessive nervousness caused by stress is counterproductive. This university induced stress can be easily relieved if students give proper attention to their well being. Life is too precious to allow for unhealthy stress. When you feel overwhelmed, meditate by taking deep breaths. This can help calm your nervous system and make you feel relaxed. Try to implement a study routine to excel in school and life. Consequently, there is no need of exam anxiety if proper measures are taken beforehand; a proper study plan, healthy eating, and staying fit and well rested as well as being self confident with a positive attitude.

1. http://www.pcrm.org/health/health-topics/how-to-eat2. http://sleepfoundation.org/sleep-disorders-problems

Page 4

Check out these 5 FREE apps to help keep your cool during the exam period!

Just Rain– iPhone Relax Rain– Android This amazing app helps you focus while working while relieving stress through peaceful and calming tones. This app can be used to sleep, study or relax.

The sound of rain can have a powerful effect on our brains and can boost productivity.

Waterin

Qudsia Ahmed

Headspace: Meditation iPhone & Android Meditation is an effective way to ease stress. This is a great app that guides you on how to meditate in ten sessions over ten days; for just 10 minutes a day. It teaches how to practice mindfulness, improving both physical and mental health while reducing your preexam stress.

iPhone & Android This wonderful app reminds you to drink water. Water leads to a major increase in memory retention and brain performance. For some additional flavor, try adding a few berries, mint leaves or lemon cub in your water!

Nike Training iPhone & Android World-class fitness trainers coach at Nike training. You can find plenty of training programs that can be followed at home without any equipment required or you can create your own program. The workouts, each between 10 to 45 minutes long, can build strength, tone your body or get you focused depending on your goals. With this app, you can work out at any time of the day with little or no gear. No excuse to avoid exercising!

Pomodoro– iPhone Work Clock Timer – Android Pomodoro teaches you how to work with time. With this app you can set a time to finish your task, allowing you to rest your brain during a timed break. This app keeps you productive during exam time. If utilized properly, this app can help prevent study burnouts and keeps you on track.

Mayoclinic.org,. 'Positive Thinking: Reduce Stress By Eliminating Negative SelfTalk - Mayo Clinic'. N.p., 2015. Web. 10 Nov. 2015.

Concordia.ca,. 'Counselling & Development'. N.p., 2015. Web. 11 Nov. 2015.

Genderadvocacy.org,. 'Peer Support, Advocacy And Referrals – Centre For Gender Advocacy'. N.p., 2015. Web. 11 Nov. 2015.

Concordia.ca,. 'Le Gym'. N.p., 2015. Web. 11 Nov. 2015.

Concordia.ca,. 'PERFORM Centre'. N.p., 2015. Web. 11 Nov. 2015.

Sleepfoundation.org,. 'Sleep Disorders & Problems - National Sleep Foundation'. N.p., 2015. Web. 11 Nov. 2015.

Bloom, Iam, and Iam Bloom. 'Sleep Regenerates Brain Cells'. Guardian Liberty Voice. N.p., 2013. Web. 11 Nov. 2015.

Page 5

Qudsia’s Original Green Smoothie Recipe

Ingredients

Directions

1 Banana

Blend all ingredients together in a high power blender. Natural sugars from the fruits will satisfy your sweet craving, and the smooth taste will leave you wanting more!

A handful of baby spinach A handful of strawberries

1/2 cup of frozen or diced pinapple 1 cup of milk

Be creative and have fun!

Milk substitutes such as soy milk, and almond milk are excellent!

Photo: http://www.foodmattersnyc.com/green-goddess-smoothie/ Page 6

T herapy by A va

Fighting the

S

chizophrenia is a disorder that has been constantly documented through the ages. Ancient Egyptians, Greeks and Romans have accounts of schizophrenia in their literature.

Although it has been studied for quite some time, the causes of schizophrenia remain unknown.

Therefore, the treatments are mainly concentrated on alleviating the symptoms. In 2015, researchers at the Institut Philippe-Pinel de Montréal developped a new treatment for schizophrenia based on virtual therapy, called Therapy

by Avatar. This innovative treatment has already shown some positive and promising results (Press Release, Fondation Pinel).

Schizophrenia is a chronic and severe mental disorder that causes people to have hallucinations, delusions as well as disrupted movements and thoughts. Individuals affected by schizophrenia can have abnormal social behaviours which include being withdrawn and extremely agitated.

Schizophrenia patients are treated with antipsychotic medications which have many side effects that interfere with physical movement and normal metabolic function. Once stabilized on medication, patients are also offered psychosocial treatments such as illness management Page 7

skills and cognitive behavioural therapy. Those types of psychosocial interventions give affected individuals additional tools to help them live with their disorder (National Institue of Mental Health).

This year, Dr. Alexandre Dumais, who is in charge of the Therapy

by Avatar program at the Institut Philippe-Pinel de Montréal, put to trial this new treatment. The therapy involves the patient creating an avatar whose voice resembles the one the patient hear in his head.

The avatar is designed to embody both the physical appearance and the voice quality of the voice-inthe head. For instance, in the video presented by the institute, the patient, Richard Breton, would hear the devil (Press Release, Fondation Pinel). Hence, his avatar represents how he perceives his ‘voice’; green skin, horns, pointy ears and snake-like eyes with a deep and monotone voice. Once the avatar is created, it is used as a medium for virtual therapy. The patient is placed in a separate room in which a video-conference program allows communication with the physician. The picture shown describes how the psychiatrist manages the therapy session.

Once the patient is ready, the avatar is projected onto a screen and the avatar therapy begins. Using the example of Richard Breton, the devil repeats sentences that the patient often hears in his head.

atar:

Demons Away

Héloïse Vuong At that moment, the patient assesses his thoughts and feelings and with the guidance of the psychiatrist, he confronts the avatar. A dialogue is therefore created between the devil and Richard Breton. The facial expression of the devil immediately changes from confident to apprehensive and uncertain.

After the session, the psychiatrist meets again with the patient for a ‘debriefing’. Although virtual therapy as a treatment for schizophrenia has already been tried, this type of therapy is innovative because it is the first time that it is carried out in a 3D virtual environment.

Avatar therapy allows the patient to physically confront the voice from his disorder, no longer making it only a mental battle. The goal of these sessions is to give the patient effective tools in dismissing the voices that are heard by interacting with the avatar in a controlled and safe environment. Following avatar therapy, Richard Breton explained himself, “it forces me to negotiate. I finally found the courage to talk back to him”. In the press release issued by the Institut Philippe-Pinel de Montréal, Mr. Breton reported that 80% of his auditory hallucinations have disappeared and that he is finally in peace (Press Release, Fondation Pinel). The expected results from Therapy by Avatar is a diminution in auditory hallucinations and in feelings of depression. Those expected results are predicted to ap-

pear three months after the start of therapy (Projet pilote de thérapie par avatar, Fondation Pinel).

Therapy by Avatar as practiced at the Institut Philippe-Pinel de Montréal has shown to be an effective method of alleviating symptoms of schizophrenia by giving the patient techniques and tools to ‘fight the voice’ in their day-to-day lives outside of therapy, therefore helping them attain a better quality of life. It is also benefactory because provides the patient with immediate positive feedback. This method of virtual therapy might also be efficient as a treatment for other mental disorders that exhibit similar symptoms.

SOURCES: “Mental Health Information: Schizophrenia”. National Institute of Mental Health. Web. 3 Nov. 2015.

Fondation Pinel. Press Release. A World First for the Institut Philippe-Pinel de Montréal: Avatar Therapy to Fight Schizophernia. Montreal: 2015. Web. 3 Nov. 2015.

“Projet pilote de thérapie par avatar”. Fondation Pinel. Web. 3 Nov. 2015

Page 8

Scientist of the month:

Anders Celsius

By Hana Maalaoui

A

nders Celsius was born in Uppsala, the fourth largest city in Sweden. He was born on November 27, 1701, 314 years ago from this month, into a scientific family. His grandfathers were both professors at the University of Uppsala: the mathematician, Magnus Celsius and the astronomer, Anders Spole. His father Nils Celsius was also an astronomy professor at the same university [1]. Thus, encouraged by the scientific climate of his childhood, and his strong liking for mathematics, Anders studied and then taught astronomy at the University of Uppsala from 1730-1744. He also held the position of secretary of the Royal Academy of Science of Sweden (founded in 1725), from its creation until his death.

Page 9

D

uring a four year period, from 1732 to 1736, Anders Celsius travelled through Europe on what was called his “Grand Tour” [1, 5], visiting astronomers and observatories, and expanding his knowledge of Astronomy. While traveling from Italy to France, Celsius visited the Observatory of Paris. It was here that he met Pierre Louis Moreau de Maupertuis, a French mathematician and philosopher. At that time, Maupertuis was preparing to begin an expedition, one that set out to measure the length of a degree along a meridian. This expedition, Maupertuis hoped, would verify Newton’s theory that at the north and south poles of the Earth are moderately flattened. Anders Celsius joined Maupertuis on this expedition and aided in the measurements of the meridian which did in fact prove Sir Issac Newton’s theory to be correct [1, 3, 5].

Celcius made several contributions to fields in math and science. He tried to influence Swedish society to use the Gregorian calendar which was already used in France since 1582. But, this was only achieved in 1753, after his death.

More significantly, he published his major writings called ‘’the constellatione Arietis’’ in 1740. In it he described a new method of measuring the magnitude of the stars, including his observations of 300 stars (with a standard error of less than 0.4 mag) [1, 3]. When this article was acclaimed by authorities, he finally tasted the fruit of his extensive efforts.

The newly famous scientist supervised the construction of an observatory in Up-

psala which possessed the most modern tools he could acquire over his previous travels.

But Celcius’s greatest contribution to the world came after French astronomer Joseph-Nicolas Delisle shared a mercury-based thermometer that he had invented, with the Swedish scientist [4].

The later established Delisle temperature scale represented 0 as the boiling point of water and the 150 as the freezing point.

Celsius brought this new tool to all his travels to confirm how consistent the scale was in different environments.

Celsius proposed his new thermometer in 1742 to the Swedish Academy of Sciences [5]. His thermometer used 0 as the boiling temperature of water with 100 as the freezing temperature. This inversed scale helped him avoid negative number temperature in Sweden.

In 1744, at the age of 43 years old, Anders Celcius succumbed to tuberculosis [1].

Five years after his death, the his scale was inverted to the one we use today, by making 0 the freezing point of water and 100, the melting. The celsius scale was the first standardized temperature recording, and one with a base of 10, making it a huge advancement for science [5] References (1) Astro.uu.se,. Anders Celsius (1701-1744) http://www.astro.uu.se/history/Celsius_eng. html (accessed Nov 25, 2015).

(2) Encyclopedia Britannica,. Anders Celsius | Swedish astronomer http://www.britannica.com/biography/Anders-Celsius (accessed Nov 25, 2015).

(3) Encyclopedia.com,. Anders Celsius Facts, information, pictures | Encyclopedia.com articles about Anders Celsius http://www.encyclopedia.com/topic/Anders_Celsius.aspx (accessed Nov 25, 2015).

(4) Astro.uu.se,. History of the Celsius temperature scale http://www.astro.uu.se/ history/celsius_scale.html (accessed Nov 25, 2015).

(5) Oakes, E. Encyclopedia of world scientists; Facts on File: New York, 2001.

Page 10

3 Foods that can keep your exam stress low, and boost your brainpower!

By Isabella Isenza

But before we get into the recipes, here are a few tips to help you stay away from what is bad to eat and direct you on the right path to what is good to eat: 1) Do NOT skip breakfast! It is the most important meal of the day. It helps you start your day off right and filled with energy!

2) Eat plenty of fruits and vegetables (yes your parents were right).

3) Eat LOW Glycemic Index foods; this means low sugar foods.

4) Eat smaller meals more frequently, eating too much you will make you bloated and sleepy.

E

xam time is approaching pretty quickly, and this means students will be sleep deprived, staying up all hours of the night, surviving off of pizza and McDonalds, coffee, red bull and other unhealthy foods that seem quick and easy to get. Students aim to have a quick bite because they want to increase their study time as much as possible, and if that means cutting out an hour to eat properly, so be it. However, students don’t realize the negative impact these unhealthy foods have on their body and their mind. By not eating properly, the body will lack energy and the mind’s alertness will be incredibly decreased!

We are here to help provide you with three nutritious and healthy recipes that are quick, easy and energy filling for the exam time crunch! The mini carrot and courgette cupcakes, dried food compote and super mango smoothie can all be prepared the day before or morning of an exam, and they are QUICK and EASY!

Page 11

5) Drink LOTS of H O! 2

6) Eat foods high in omega-3 oils which are good for the brain such as eggs, fish, walnuts and flaxseed oil.

7) EXERCISE; a great stress reliever that can increase concentration.

1.

8) Eat brain boosting foods : cottage cheese, plain yogurt, all berries, carrots, dried fruits.

2

2

9) Avoid brain blocking foods : anything made with white flour like cake, cupcakes, sugar, muffins, cookies, etc.

2

10) AVOID TURKEY! : Turkey contains the amino acid L-tryptophan, which makes you feel sleepy!

2

What does it contain that is healthy?: Carrots, walnuts and zucchini.

Benefits: Carrots contain a lot of potassium and lower blood pressure3. Walnuts are high in omega-3 and help reduce cortisol, stress levels, and boosts brain power3. Zucchini is high in magnesium, water content, vitamin C and control blood pressure .

Carrot and Zucchini Cupcakes The no-stress Cupcakes Servings: 15 cupcakes, Time: about an hour

Ingredients for Cupcakes - 150g brown sugar

Directions

- 150g softened butter - 100g self-rising flour - ½ tsp. baking powder - 50g ground almonds - 3 medium eggs - ½ carrot, peeled and grated (about 50g) - ½ zucchini, grated (about 50g) - 1 orange, zest (save the juice for the icing)

1) Preheat oven to 180°C. 2) Grate carrot, zucchini, ginger and orange zest into a bowl.

3) In a separate bowl, mix soft butter and brown sugar until fluffy.

4) Add eggs one by one to this bowl.

5) Add vegetables and remaining ingredients. Mix. 6) Fill the cupcake wells about ¾ full.

- Small piece of fresh ginger, peeled and grated - ½ tsp ground ginger - ½ tsp cinnamon - Pinch of salt

Ingredients for Icing - 25 g soft cream cheese - 25 g softened butter - 100 g icing sugar - Squeeze of orange juice

7) Bake for 10-15 minutes or until inserted toothpick comes out clean.

8) Remove from oven and let cool.

9) Once cooled, mix all icing ingredients together in a bowl, top cupcakes with icing and decorate with walnuts.

Enjoy!

With these potassium and vitamin rich-low-stress cupcakes, you will be able to enjoy a sweet without the negative effects of feeling sleepy and having high blood pressure!

- Walnut pieces Recipe: (3) http://www.theguardian.com/teacher-network/2015/may/27/ stress-busting-snacks-easy-recipes-for-exam-season

Page 12

Ingredients

Directions

- 1 1/4 cups orange juice

1) In medium saucepan, combine orange juice, honey, lemon zest, orange zest, lemon juice, cloves, and nutmeg.

- 4 tablespoons honey - 1 teaspoon finely grated orange zest

2) Bring to a boil over medium heat, then reduce heat and let stand for 5 minutes.

- 1 teaspoon finely grated lemon zest - 1 tablespoon lemon juice

3) Add the dried fruit into the saucepan, along with currants or raisins.

- pinch of ground cloves - pinch of grated nutmeg

4) Bring back to a boil over medium heat.

- 225 g mixed dried fruit, such as prunes, apricots, apples and peaches

5) Once boiling, reduce heat, cover and let simmer for 15-20 minutes.

- 1/3 cup currants or raisins

Dried Food Compote

6) Transfer fruit to a bowl and allow to cool to room temperature in syrup and voila!

You have made yourself a snack to take on the go that is rich with vitamins, minerals and fibers!

The vitamin rich healthy snack!

Recipe: (5) http://www.besthealthmag.ca/recipe/dried-fruit-compote

Servings: 4, Preparation time and cooking time: 10 minutes and 30 minutes respectively.

What does it contain that’s healthy?: Honey, dried fruit, organic orange juice.

Benefits: It’s a quick snack that is high vitamin C and E. Instead of using sugar to sweeten the dried fruits, a combination of honey, orange juice, orange and lemon zests are used- they are natural ingredients and not refined. The dried fruits are rich in fibers, minerals and vitamins.

Page 13

What does it contain that’s healthy?: Mangos and flaxseed oil.

Benefits: A very filling and vitamin filled smoothie, it is good for those who skip breakfast or are short of time in the morning. Avocado is enriched with monosaturated fats which lower heart disease. Mangos strengthen the immune system due to the vitamin C, A and carotenoids it contains. Mango aids in the increase of concentration and memory due to its concentrations of glutamine.

Super Mango Smoothie Servings: 2 cups

Ingredients - ¼ cup of mango cubes - ¼ cup mashed ripe avocado

Directions

- ½ cup of mango juice - ¼ cup fat-free vanilla yogurt

1) Cut up the mango cubes and avocado.

- 1 tbsp. freshly squeezed lime juice

Note: frozen mango cubes work great!

- 6 ice cubes

2) Add ingredients to blender.

3) Blend until smooth and enjoy!

Recipe and picture taken from: (6) http://www.prevention.com/ food/smoothie-recipes-weight-loss/mango-smoothie-surprise

So now that you have these three easy-to-do snacks and breakfast ideas we hope they will help out during the exam period. With the right planning, enough sleep and eating healthier you can reduce your stress levels and feel less overwhelmed.

We wish you luck with your exams and don’t forget to eat right and not skip breakfast!

References (1) http://www.iol.co.za/lifestyle/food-drink/recipes/food-for-exams-recipes1.1778621#.ViQ2-jZdFRR (2) http://www.goodluckexams.com/what-to-eat-before-an-exam/ (4) http://www.realsimple.com/food-recipes/shopping-storing/food/healthy-dried-fruit (7) http://healthimpactnews.com/2013/17-reasons-why-you-need-a-mango-every-day/

Page 14

However, it should be re-

minded that the increase in memory and alertness is just temporary and is harmful to your health when not consumed in moderation. Also, it should be noted that unfiltered coffees like espresso are not included in this coffee theory.

So grab your Tim Hortons coffee and start studying, but be careful how much of it you consume and also,

Did you know?

what you put in it. If your coffee ends up being more

Isabella Iasenza

Coffee

cream and sugar than actual

can temporarily sharpen and increase a person’s focus

and memory? Bet you thought coffee only agitated you and made you jumpy...however this is the case if it is not ingested in moderation. Researchers from the University of Innsbruck in Austria have found that caffeinated coffee consumed in moderation (about 2 cups a day) can increase a person’s mental alertness and memory .

1

They had volunteers drink two cups and then monitored their brain activities with magnetic resonance imaging, and found that brain activity was increased in two areas of the brain, one being related to memory . Those that consumed decaffeinated coffee did not 1

show the same increase in brain activity.

Furthermore, another four year long study found that the effects of caffeine were longer lasting in women than in men. The researchers found that women who drank more than three cups of coffee per day and who were 65 years and older had about a third less decline in memory then those that only drank one cup or less per day .

1

(1)http://www.joybauer.com/healthy-living/food-and-memory.aspx (2)http://inumcconnect.org/wp-content/uploads/2013/03/coffee-smil.jpg (3)http://www.wired.co.uk/news/archive/2014-01/13/coffee-memory

Page 15

coffee, well then it isn’t healthy at all, and if you have too much of it, the positive effects of increasing memory will not be observed.

Health Benefits of Green Tea 

Full of Antioxidants



Cancer Fighter



Brain Enhancement



Anti-Anxiety



Relaxation

Green 

Heart Health



Fat Burner



Antibacterial



Cholesterol Control



Oral Health



Stomach Health



Nectar of Youth

tea is considered the healthiest beverage on the planet?

Green tea contains caffeine just like coffee but not as much. Only 20-45 mg of caffeine is found in green tea compared to about 95 mg found in coffee1. It is a zero calorie beverage that increases brain activity and contains many bioactive compounds that improve health1.

Green tea contains something coffee does not; L-theanine, an amino acid which is involved with the increase of anti-anxiety activity2. Ltheanine increases the activity of the inhibitory neurotransmitter GABA, which leads to reduced anxiety2. Green tea provides the same mental alertness as coffee does and increases brain activity without giving you the jitters or the shakes like coffee can..

Furthermore, green tea is packed with vitamins and antioxidants to help boost the immune system and improve health. This can come in handy during exam season because this is usually when our bodies are the weakest and most prone to sickness. Green tea contains the antioxidant Epigallocatechin Gallate (EGCG) which is most effective antioxidant at eliminating free radicals in the body1. What this means is it protects the cells from damage, diseases and even aging 2.

So before you reach for coffee, maybe try a green tea instead!. Coffee is not a bad substance but it should only be consumed moderately to have positive effects. Green tea should also not be overly consumed; however it is a lot healthier than coffee and can packs more of a punch than coffee.

(1) http://www.medicalnewstoday.com/articles/269538.php?page=2 (2) http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/ (3) http://www.nutritionsecrets.com/health-benefits-green-tea/ (4) http://www.myessentia.com/blog/wp-content/uploads/2013/06/green-tea.jpg

Page 16

High

Stakes

Exams.

Mia Shasove

One of the biggest hindrances

to learning is the over-reliance on academic testing. With the job market shrinking and the number of students holding a postsecondary education growing, it is important for students to obtain a solid education in order to succeed after graduation. Education today depends on exams to test a student’s comprehension of class material. It is common in university to have a final exam in a course worth up to 80% of the final grade. These high-stakes exams can affect students in a negative way, jeopardizing the quality of their education. High-stakes testing can cause unnecessary stress, which is not beneficial to students. During final exam periods, when the amount of stress skyrockets, students are pressed for time and they resort to cramming all the class material at the last minute, which is consequently forgotten not long after the exam is completed. The student’s purpose becomes to succeed on the exam rather than to retain the class material. It is also common for students to develop test anxiety when writing high-stakes exams. In this situation students have studied and prepared for the exam, however, they are unable to use the knowledge they have gained from the class because the enormous pressure to obtain a good grade on the exam is holding them back. As undergraduate students we are conflicted between our desire to gain an education that will benefit us in the future and devoting all our time and energy to succeeding on each individual exam.

When the exam period rolls around, students are bombarded with deadlines for massive final papers, important assignments, and final exams that sneak up on us much too fast. The amount of pressure during this period of time is stressful to some and overwhelming to most. Walking around campus during exam period, you can almost feel Page 17

Page 18

the stress in the air, which is both potent and discouraging. As undergraduate students, we feel this type of pressure every year. In the Biology program each final exam is worth up to 50% of our final grade. Knowing that at least half of our final grade will depend on our performance on a ten-page exam written in a threehour time frame is enough to send some students into a panic. Professional educators might argue that a certain level of stress is beneficial for students. Although they believe stress teaches students how to perform under pressure and succeed in a stressful environment, there is nothing beneficial about feeling like a failure. According to a study released by the Canadian Association of College and University Student Services (CACUSS) conference, 54% of students “felt things were hopeless” at some point during the school year. If over half of students feel they will never succeed, it is clear that our education system is not benefiting its students. This study also presents that 90% of Canadian students aged 18 to 24 say they are excessively stressed. One would be hard-pressed to find a student from this mysterious 10% who is not excessively stressed. With the amount of

stress students are forced to endure it is impossible for it not to affect their performance on exams. In fact, 39% of Canada’s university students say stress is affecting their performance at school (CACUSS).

This kind of stress is unnecessary in a student’s life.

On

the day of an exam, students arrive at least ten minutes early, search the halls for their exam room, and wait. Once the exam starts, the students file in, find a seat, and arrange their pencils and erasers. Everyone quietly waits for their test papers to be distributed and when the clock starts, they begin. However, a student who suffers from text anxiety will have an exam day that goes a little bit differently from the rest. They will arrive at least an hour and a half early, search the halls for their exam room and frantically review their notes. Once the exam starts, they’ll file in with the rest of their class, find a seat, and try not to panic. They will quietly wait to receive their test paper while attempting to control their breathing. Once the clock starts, they begin by reading all of the questions and try to convince themselves that they do know the material, and it’s just the anxiety telling them that they don’t. Sometimes

Page 19

this will work, but most of the time it won’t. With high-stakes exams, such as the ones a science major will experience, it is almost impossible to get rid of this type of anxiety, and it undoubtedly affects a student’s performance.

According to the study performed by CACUSS, 30% of all students suffer from some level of test anxiety, and as a result have poor academic performance. This same study shows that 56% of students felt overwhelmed with anxiety. If test anxiety affects so many students in such a severe and negative way there must be another option than this form of testing. The ability of a student to succeed in a class should not depend on his or her ability to perform well under high levels of stress and anxiety.

When students are excessively stressed and anxious about upcoming exams it is common for them to put off studying until the last minute. Exam period is usually a duration of two to three weeks with exams often placed closely together leaving students little breathing room.

Professional educators will recommend that students spend the time planning out a study schedule in order to keep up with the amount of material that needs to be covered. However, with the number of exams in such a short timeframe, this is a near impossible task. A feeling of desperation settles in when exam period rolls around and the sheer amount of class material to cover becomes apparent. A student’s common reaction is to attempt to learn the material as quickly as possible in the short amount of time before each exam. Students will cram the material either a day or two before the exam or sometimes even the night before. However, this method is unproductive. In his book The Human Mind, Thomas H. Mentos, writes that if you are cramming information in a short amount of time a student “will only retain 20% of the information.” There is a significant amount of pressure placed on students during an exam period filled with high-stakes exams. Cramming is one way students choose to deal with this pressure, another is cutting out sleep during many consecutive days of studying. It is known that reduced sleep accounts for an increase in

academic problems. It is necessary for students to put away their notes for several hours each night and sleep in order to perform to their best on a high-stakes exam.

Exams

are an inevitable part of university life. As much as I and many of my peers wish to escape them, they are a staple in the majority of our classes. They cause more harm than good and should be replaced with a form of academic testing which doesn’t increase stress and anxiety. The simplest alternative would be splitting the class material into several, smaller quizzes or tests each worth a smaller percentage. A study performed by Nate Kornell at the University of California showed that spacing out learning was more effective for 90% of participants. As an undergraduate student in the science program I feel that high-stakes exams have not benefited my education and have only added extra stress and anxiety to my education. I know that I am not the only university student who feels strongly about this subject. Students deserve a quality education without the added pressures that come with high-stakes exams.

Page 20

References Mentos, Thomas H. The Human Mind. N.p.: n.p., 1990.

Print.

“American College Health Association National College Health Assessment Spring 2006 Reference Group Data Report (Abridged): The American College Health Association.” Journal of American College Health 55.4 (2013): 195-206.

Web.

A Little Science Humor To help get through the day…

A biologist’s best pickup line: Girl, your name must be Phylum because you are above class.

A geneticist’s favourite stop signs?

UGA, UAA, UAG

Image Credits: Image 1: https://s-media-cache ak0.pinimg.com/236x/96/a7/00/96a700850daf9b92aacebe547eae0071 Image 2: https://s-media-cacheak0.pinimg.com/236x/28/93/db/2893db1b01bd05342bfb415e8e9be605.jpg Image 3: http://www.nedmartin.org/v3/amused/_img/evolution-stop-following-me.jpg

Page 21

by Alaa Selim

Page 22

B IOLOGY S TUDENT A SSOCAITON

R ESUME AND C OVER L ETTER W RITING FOR B IOLOGY S TUDENT W ORKSHOP WITH

M EGHAN A THERTON

Obtain more job interviews by learning to create a résumé and cover letter that offers employers a clear, concise picture of you and your accomplishments. Learn about what science employers look for and how to get your résumé and cover letter noticed.

10:00-11:30AM Wednesday, November 25, 2015 GE 110 Spaces are limited. To register, please email

academic@bsaconcordia.com Page 23

DEPARTMENTAL SEMINARS December 2015

Biology Department

Weekly Research Seminars Seminars include local and international speakers covering topics in ecology, evolution, cell and molecular biology, genomics and synthetic biology. Graduate students and postdocs are also given an opportunity to present their work as part of their training.

December 4th Research in Progress

When: Fridays Afternoons at 1:15 pm

Presentations on the

Where: SP– S110

recent works from the Dr. Storms and

All seminars are open to the public. Light refreshments will be served.

Dr. Grant labs.

Series Coordinators

2012 Genomics Symposium

Page 24



Dr. J.-P. Lessard



Dr. JinSuk Lee



Dr. David Walsh



Dr. Vincent Martin

Meet the Writers Isabella Iasenza Im currently in my second year at Concordia University completing a bachelor’s in Specialization of Biochemistry and I am also a newly member of the Science College, undergoing a minor in multidisciplinary studies. I believe it is important to keep our environment clean and to reduce waste when possible. I also believe it is important to take part in your community, and therefore writing for the Telomere times does not only connect me with the Concordia community but also enriches my knowledge on the sciences.

Qudsia Ahmed I am doing Specialization in Cell & Molecular Biology. I have a keen interest in genomics as well as In cell biology. The brain fascinates me very much thus I plan to pursue my career in the field of neuroscience through medicine. I am also doing a Minor in Professional Writing. I believe that being a Scientific Writer at BSA will enhance my writing skills & will give me immense opportunity to research on interesting topics to share with my fellow students. I am very thankful for this opportunity.

Mia Shabsove Mia is a third year Concordia student with a major in Biology and a minor in Professional.

Writing.

She has an interest in both science and writing which makes writing for the Telomere Times a perfect match for her. She hopes to gain valuable writing skills and experience while writing for the BSA Newsletter.

Hana Maalaoui Hana is a second year Biology major and a Loyola Science College member at Concordia. She is a literature lover and hopes to one day publish a Novel. Despite her down-to-earth devotion to Science, she is passionate about literature and hides an artist heart. Hana’s desire is to make student life more whimsical and exciting while cogitating throughout the academic year.

Heloise Vuong I'm a first year cell and molecular biology student who will choose chocolate over vanilla, coffee over tea, cats over dogs and wine over everything.

Page 25

Volunteer with the BSA!    

Become involved in your department Looks great on your CV Have fun and meet new people!

Get a reference letter from the BSA president.

Did you forget your LAB COAT or your GOGGLES at home?

Biology students are eligible for free rental of CLEAN lab coat from the BSA office!

Just provide name and I.D.

Office Hours Monday: 10AM-4PM (Susannah, VP Finance) Tuesday: 1:30PM-2:30PM (Katherine, VP Comms) Wednesday: 8:45AM-10:00AM (Charly, VP External) 10:15AM-11:30AM (Yara, VP Social)

Have some COFFEE with us!

Thursday: 2:45PM-4:00PM (Jamie, VP Academic)

Drop by during our office hours for a FREE BSA reusable mug and enjoy some FREE coffee!

Friday: 1PM-3PM (Susannah, VP Finance)

Feel free to stay and chat!

Contact Info Room SP-375.21 Phone 514-848-2424 Extension: 5499

communications @bsaconcordia.com

Concordia Biology Student Association Page 26

www.bsaconcordia.com

Biology Student Association

@concordiabsa

concordiabsa