How does the food you eat affect your brain, and can it make you a better student?

29 May, 2021 ∙ By Sahil Devasia ∙ 3 Comments

If you ask me, the brain is the most essential part of the human body. Some of you might disagree with me and say it is the heart, lungs, liver, or left pinky finger that is more important, and you might be right, with valid reasons. The fact is, without the brain, nothing else matters. A body without brain activity is just a shell.

So, taking care of the brain, nurturing, and exercising it is crucial if you need to perform at your best. In my opinion, it is more important to keep your brain at peak efficiency than it is to keep your body in the best of conditioning. And like everything else that is related to your body – what you eat is critical in its development.

The Brain

If you removed all the moisture from your brain, what are you left with? Breaking down your dehydrated brain into its constitutional nutritional content, most of its weight comes from the following:

Fats, aka lipids
Proteins and amino acids
Micronutrients
Glucose

Of course, the brain is much more than just the sum of its nutritional parts. However, each part has an important role in your development, functioning, mood, and energy. So that sleepy feeling you get after your third helping of biriyani (a delicious Indian rice dish, a definite must-try!) could simply be the effect of food on your brain.

Fats aka lipids

The brain has the second-highest lipid content behind adipose tissue, and brain lipids constitute 50% of the brain dry weight. Omega 3 and omega 6 are the most essential fats in your brain, and, as they are critical in preventing degenerative brain conditions, must be included in your daily diet. Therefore, eating omega-rich foods is necessary for the creation and maintenance of cell membrane. Some examples of omega-rich foods are:

Omega-rich food. Photo credit: unsplash.com/Ella Olsson

Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
Fortified foods (such as certain brands of eggs, yogurt, juices, milk, soy beverages, and infant formulas)
Plant oils (such as flaxseed oil, soybean oil, and canola oil)

There are, of course, fats that are bad for your body and brain, like saturated and trans fats, and long-term consumption of these may compromise brain health. So, you know what to look out for, a few examples of “bad fats” are:

Bad fats from junk food (but they are soooo goood!). Photo credit: unsplash.com/Leon Ephraïm

Baked goods, such as cakes, cookies and pies
Shortening
Microwave popcorn
Frozen pizza
Refrigerated dough, such as biscuits and rolls
Fried foods, including french fries, doughnuts and fried chicken
Nondairy coffee creamer
Stick margarine

I know, that is most of the good things in life. It makes me sad too!

Proteins and amino acids

These are the building blocks of life, of growth, and development. A protein is a chain of amino acids that are connected. They impact how we feel and behave.

Amino acids contain neurotransmitters, which are chemical messengers that transmit a signal from a neuron across the synapse to a target cell, which can be a different neuron, muscle cell, or gland cell. This has an impact on your sleep patterns, mood, weight, etc.

Different types of foods can have a vastly different impact on how we feel. For example, pasta can give us a feeling of calm, or protein can make us energised. This is why having a balanced diet is essential because you don’t want to swing your mood around too much.

Micronutrients

According to the World Health Organization – micronutrients are vitamins and minerals needed by the body in very small amounts. However, their impact on a body’s health is critical, and deficiency in any of them can cause severe and even life-threatening conditions. They perform a range of functions, including enabling the body to produce enzymes, hormones, and other substances needed for normal growth and development. Micronutrient deficiencies can cause visible and dangerous health conditions, but they can also lead to less clinically notable reductions in energy level, mental clarity, and overall mental capacity. This can reduce educational outcomes, reduce worker productivity, and increase risk from other diseases and health conditions.

Five micronutrients — vitamin B6, vitamin C, vitamin E, magnesium, and zinc — play roles in maintaining the immune function. The following are a few examples of micronutrient rich foods:

We can get our daily requirement of vitamins from food as well as pills. Photo credit: unsplash.com/Diana Polekhina

Vitamin B6 – Chicken, cereals, bananas, pork loin, potatoes with skin
Vitamin C – Tomatoes, citrus fruit, sweet peppers, broccoli, kiwi fruit
Vitamin E – Sunflower seeds and oil, almonds, safflower oil, peanut butter
Magnesium – Whole wheat, legumes, nuts, seeds
Zinc – Oysters, beef shank, Alaskan king crab, turkey (dark meat)

Glucose

The human brain only makes up about 2% of our body weight, yet it uses up to 20% of our energy resources. Most of this energy comes from carbohydrates that our body digests to glucose. The brain, specifically the frontal lobe, is so sensitive to drops in glucose levels that a physical change in mental functions becomes visible.

According to an article by the Harvard Medical School (HMS), brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source. If there isn’t enough glucose in the brain, for example, neurotransmitters, the brain’s chemical messengers, are not produced, and communication between neurons breaks down. In addition, hypoglycemia, a common complication of diabetes caused by low glucose levels in the blood, can lead to loss of energy for brain function and is linked to poor attention and cognitive function.

The brain is dependent on sugar as its main fuel; it cannot be without it.
Vera Novak, MD, PhD, an HMS associate professor of neurology at Beth Israel Deaconess Medical Center

Assuming we have carbs on a regular basis, the type of carbohydrates we eat can also have a varied impact on the brain. For example, high glycaemic foods, such as white bread, cause a rapid release of glucose into the blood, followed almost immediately by a quick dip in blood sugar. This results in shortened attention span and mood swings. On the other hand, foods like oats, grains, and legumes release glucose gradually, resulting in a more sustained level of attentiveness.

Food for a more gradual release of glucose. Photo credit: unsplash.com/Rachael Gorjestani

Again, a balanced intake of carbohydrates is needed to get your brain performing at peak efficiency.

So, there are tangible benefits to following a diet plan. However, do not go about changing your diet on your own; you never know the impact your diet can have on your body and health. Instead, consult your doctor, a nutritionist, or both, tell them your goals and work with them to develop a dietary plan.

Always consult a healthcare professional before starting. Photo credit: unsplash.com/National Cancer Institute

We would like to hear from you – please comment below on the impact following a diet has had on you. How were you able to stick to your diet?

While our Education Advisors (EA) are no nutritionists, you can always chat LIVE on WhatsApp with one of our Education Advisors for more information on all the 100% online master’s degree programmes we offer and the application process.

Can exercise make you a better student?

22 May, 2021 ∙ By Sahil Devasia ∙ 17 Comments

I am the last person on Earth who should be giving any advice on exercise. Exercise has been my mortal enemy for as long as I can remember. I have tried several times to overcome this enemy and to start working out regularly, but I am sorry to say I have fallen short every time. I have at most done only a couple of years of reasonably regular workouts, and that too, not consecutive years.

In my defence, I have done my best to stay motivated about working out. To that end, I have read and watched what feels like every article, book, and documentary about staying motivated and consistent when working out. So, I guess you could consider me somewhat knowledgeable, at least theoretically, when it comes to working out and the benefits of exercising.

The benefits of exercising

It cannot be disputed; exercising is undoubtedly beneficial. Whether it is your cardiovascular health, bone health, or even decreasing the risk of diabetes, the benefits of regular exercising are many, and it should be a part of everyone’s lives. But for the majority of us (and I can personally attest to this), health benefits are seldom a motivator for us to go to the gym.

Today, a vast majority of us have a short attention span. As a result, we need things done quickly, require immediate results, or we lose interest. So, focus on the immediate benefits we get from working out to remain motivated, such as the feeling of wellness we get immediately after an exercise session.

Be willing to be uncomfortable. Be comfortable being uncomfortable. It may get tough, but it’s a small price to pay for living a dream.
Peter McWilliams, New York Times bestselling author

In the first job I had after university, I remember my boss telling me – “If you are comfortable, you are not growing”. It is something that struck me as a truth to be remembered. Of course, there are other sayings – “no pain, no gain”, “feel the burn”, and of course, you hear many stories of top athletes who embraced pain and suffered to reach the pinnacle of their sport.

If you are not already someone who works out regularly, then in no way am I asking you to go to this extreme for your workout – that would just be unrealistic. But when you start to feel the burn, let it motivate you to push just a little further, and before you know it, you will be running your first marathon.

Pushing beyond your comfort is something that you learn very quickly when you work out regularly, and you can use your experience from this to push yourself out of the comfort zone in other aspects of your life. You have already seen the benefits of doing so.

So how does exercising help you become a better student?

Improved cognitive function

According to a study by the International Journal of Sports Medicine – research shows that aerobic exercise enhances cognitive function, specifically executive functions. These results provide partial support for the benefit of acute aerobic exercise on cognitive flexibility.

It works, even if you just go a couple of times a week

According to a study published in the Journal of Health Psychology – regular exercise is beneficial, even if it is two or three times a week. Some of the benefits include:

Significant decreases in perceived stress, emotional distress, smoking, alcohol, and caffeine consumption
Increase in healthy eating, emotional control, maintenance of household chores, attendance to commitments, monitoring of spending, and an improvement in study habits

Discipline

The above point shows that exercising, even if it is two or three times a week, helps build discipline and self-regulatory behaviour. Discipline helps in completing tasks and assignments before a deadline. Without working on cultivating your discipline, you will miss deadlines and fall behind on completing other tasks. If you practice going to a gym regularly and eating healthier, you will cultivate and develop your discipline. After all, discipline is also a muscle that needs to be worked on.

Keystone habit

Keystone habits are habits that automatically lead to multiple positive behaviours and positive effects in your life. These habits spark chain reactions that help other good habits take hold.
Charles Duhigg (author of The Power of Habit)

According to research, regular exercise, at least three times a week, is a keystone habit. It acts as a trigger that helps to start eating better, be more productive, have more patience, be less stressed, drink less alcohol, reduce smoking, and study better.

So, does exercising help you become a better student by helping you study better? Studies have shown that it does.

Will you be able to see a tangible impact? I don’t know. I guess it will depend on the individual.

But if there is one thing that I have taken away from this, it is to push yourself beyond your comfort zone. It is the only way to grow.

If you work out regularly, share your experience with us on staying motivated and cultivating this habit. Comment are open.

Chat LIVE on WhatsApp with one of our Education Advisors for more information on all the 100% online master’s degree programmes we offer and the application process.

#DILO – A day in the life an RKC Master’s student – David

17 May, 2021 ∙ By Vidhi Kapoor ∙ 3 Comments

As a former Education advisor, if I had to pick one of the most frequently asked questions by prospective students, it would be “How many hours do I need to study?” 

The vast majority (if not all) of our students are working and leading hectic professional lives. Some are motivated and have already decided to undertake a master’s, while others contemplate the unknowns of an online programme. In my experience, two things affect their decision the most.  

First – finances, and second, being able to strike the perfect work, study, and life balance. While I cannot completely help you with the finances (partially yes – check out the discount offers currently being offered on our online MBA, MSc, and LL.M programmes), I thought what I could do to help was to bring some facts to light about the other unknowns – what does a typical day in the life of an online master’s student look like? 

I asked a few of our students from different walks of life, occupations, and personal situations to answer a few questions on their study tactics and strategies, plans and reality, and so on.  So, through our ‘#DILO ‘a typical day in the life of a master’s student’ blog series every month, we bring to you one of our actual students or alumni sharing the insights.  

Today, we’re looking at David’s typical study days. David, an RKC & University of Cumbria soon-to-be graduate, offered us these answers: 

An Introduction 

Vidhi Kapoor (VK): Which programme did you choose and why? 

David Andaclio (DA):  MBA – International Business. I chose this topic based on my experience and the UoC partnership with Robert Kennedy College in Switzerland and the global diversification of international students. 

The Study Plan  

VK : How did you plan to study each module, and what was the reality? How many hours did/do you have to put in each day/or in a week? 

DA: I dedicated time during the week and each day, stayed focused and consistent, and it took approximately 4 hours a day. 

VK: What part of the day did/do you find most suitable to study? (e.g. early mornings, lunch break, evenings, weekends?) 

DA: Early mornings were more suitable for me. 

David allocates approximately 4 hours a day for study

VK: How much time did you devote for each assignment? 

DA: I devoted about 8-12 hours. 

Travelling and Communication 

VK: Did you travel for work? How did travelling impact your ability to study? 

DA: Not at all 

VK: How were you able to interact with peers and/or professors given the time differences? 

DA: Not an issue. [Editor’s note: Interaction is mostly asynchronous through discussion forums]

A typical day as a master’s student 

VK: What does a typical day as an Online Masters’ student look like for you? 

 DA: I had to learn to balance everyday work and family matters and dedicate time out of each day to the online master’s program. Being consistent and focused was key to managing the process. 

Any advice? 

VK: Any advice you have for students to better plan their studies. 

DA: Yes. Map out a study plan, identify the hours you will spend, develop a framework to stay ahead and once again, be consistent with the task. No procrastination. 

Develop a framework to stay ahead and no procrastination!

Alright friends, this was a sneak peek of a typical day in David’s life as a master’s student. I hope you find it insightful and informative and that it gives you an idea of what to expect when you enrol for our master’s programmes. Watch this space as we have many more interesting insights coming up!

Age is just a number! It is never too late to learn.

3 April, 2021 ∙ By Sahil Devasia ∙ 10 Comments

I went all the way from kindergarten to MBA without a break. I am sure there are a lot of you out there who might have done the same. Looking back, I began to realise that I did not value the education I got. I don’t think it was even the education I wanted.

On the other hand, I know that a vast majority of people in this world are not as blessed as I was and don’t even have access to basic education. Whatever the reason people miss out on an education – social, cultural, economic, familial responsibility, geographical, political, etc., it is never too late to get an education, especially if you are driven for success.

Human beings have started to live longer lives now than at any time in our history – the miracle of modern technology. We try our best to shorten our lives – global warming, deforestation, polluting the planet, genetically modifying food (there are both pros and cons here), hunting animal species to extension, wars, etc. Still, we find ways to work around these self-created issues and extend our lives. This means gone are the days when you could retire at 60 and hope to live out the rest of your days in peace and happiness. Today, you will most likely run out of money.

Celebrating RKC 2018 Graduates @ York St John University

I have started this blog by listing three points that I feel are relevant to why mature students go back to school:

Got yourself a degree that is not in line with your dreams or career growth path
Did not get the education that you think you deserved (due to reasons out of your control at that time)
Need to stay relevant and competitive in today’s work environment by adding value to yourself

Once you have decided to go back to school, there are several points you have to consider. Ask yourself:

Which programme works for you? Which will add the most value to you?
What certificate do you want to get – bachelor/master’s degree, professional certification, etc.?
Do you want to study full-time, part-time, or online?
From which university do you want your degree and why?
Work-Family-Education balance, can you do it and how?
How much do you want to spend? Can you make space for the programme in your budget?

So, you have decided on your budget, the programme, the university, worked out a study plan and budgeted for the additional expense. But now, there are a few more challenges or fears that have cropped up, and you are not alone. The following are four challenges/fears that most mature students face and suggestions for overcoming them.

Learning to learn again: While it might be a few years since you last studied, you haven’t been wasting your time. You have been learning your job and gaining confidence and proficiency in it. Use this confidence to get back in the groove of learning; it is like riding a bike, you never forget. And the fact that you are back to learning as a mature student speaks volumes for your motivation. Also, you won’t be the only mature student – work together as a group to overcome your fears.
Fear of assignments: Assignments can be daunting. Researching, referencing, planning, writing, and submitting a 5000-words assignment on time can scare anyone, especially if you have never done it before or if it has been many years since you last had to do it. The fact is, like any skill, assignment writing can be learnt. Maybe do a short course on how to research and write an assignment before joining the programme, or if that is not an option, you can find plenty of “how-to” videos online. Ask your professors for help and pro-tips – that is one reason they are there, to help. Ask your fellow students how they do it. But at the end of the day, the only way to gain proficiency in any skill is to do it.
Work-Family-Education balance: In my opinion, this is the one point that will constantly be a bother. You start with a plan, but like Field Marshal Helmuth Karl Bernhard von Moltke said, “no plan survives first contact with the enemy”. So, keep an eye on the situation and evolve your plans accordingly. Life is change, adapt or get left behind.
Don’t have the skills: This may or may not be accurate, but if you think like this, then what you don’t have is confidence. Remember, all skills can be learnt, which is why you are here to learn. You have work and life experience, which typical on-campus, fresh-out-of-school students might not have. Use it, you will find you are more skilled than you think. And always remember, this was your choice, you are already more motivated than most to do well.

Gregory Foster, one of RKC’s mature students who graduated from the University of Cumbria with an MBA in Leadership and Sustainability, received the university’s Postgraduate Student of the Year prize in 2018

Don’t forget your motivation for choosing to learn again. Choosing to become a mature student.

If you have chosen to learn, then Chat LIVE on WhatsApp with one of our Education Advisors for more information on all the management and business law programmes we offer (Bachelor and Master’s degrees) and the application process. I hope to one day be able to feature your story on our blog!

#DILO – A Day in the life of an RKC Student – Ms. Hall 

28 March, 2021 ∙ By Vidhi Kapoor ∙ 4 Comments

Through the #DILO series of blog posts, we have been bringing you insights into our master’s students’ lives, sharing their thoughts and opinions, ups and downs, and key learning points during their online studies. The whole idea behind this series is to make you aware of the realities of online studies and help you in decision making.   

Here are a few insights and some words of wisdom that one of our online master’s students had to share from her own experience. 

Who you are, really? 

Nicola Hall, a full-time employed junior manager, with a small family, including a primary school child. 

Which Uni are you studying at? 

University of Salford 

Which programme did you choose and why? 

I chose Procurement, Logistics and Supply Chain Management because of the growth in demand for skills in the field. 

How did you plan to study each module, and what was the reality? How many hours did/do you have to put in each day/or in a week? 

I had planned to devote five to six hours each evening for four days a week to the module, and 8 to 10 hours on the weekends spread conveniently. The reality was that I sometimes barely got 2 hours of work done after getting home from work. I had to get my time covered in patches during the night after resting for 3 or 4 hours. I got no work done most Sundays, so I ended up doing a great deal on Friday and Saturday nights. Coming closer to when my assignment was due, I had to take a few days of study leave away from work and give it 10 to 12 hours a day. 

The best time to study is night time or early mornings before going to work

What part of the day did/do you find most suitable to study? (e.g. early mornings, lunch break, evenings, weekends?) 

My best study time is at nights; the next option is early morning before getting ready for work. Friday nights were very good for me as well, as I didn’t have to get up for work on Saturdays. 

How did travelling impact your ability to study? 

The only travelling I did was my daily commute, which was 2 hours of driving time. After RKC launched their mobile app, I used my travel time to listen to lectures and go over to catch up on anything I may have missed. 

How were you able to interact with peers and/or professors given the time differences? 

Be mindful of the time difference while interacting with colleagues and professors

Being mindful of the time difference, I would send my email/queries in the evening and check my email early the next morning for a response. I had a few colleagues with whom I worked closely given our cultural background, and I kept a mental note of the time in their region if I needed to call or instant message. It worked out pretty well once the time difference got stuck in my mind. 

How much time did you devote for each assignment? 

I tried to start working on my assignment from the second week. And throughout each day, I may get ideas that contribute to the assignment, and I’ll make a note on my phone. 

What does a typical day as an Online Masters’ student look like for you? 

I get up at about 3 am and get some theory covered by 5:30 am. Then I will get an hour’s rest and begin getting ready for work. While I’m making breakfast, I may have Microsoft Edge read an article in PDF to me. Once at work, I don’t usually have any downtime; I’ll use my lunch break to really have a break and not rush my meal. But when work ends, I’ll spend the rush hour at my desk doing some schoolwork instead of sitting in traffic. After getting home and attending to any home affairs and kids homework, I would settle into my own studies at about 10 pm. I will go online, read through the forums, research for any weekly assignments given, then make my own contribution. I go to bed at about 1 am and go at it again the next day. On the weekend I’ll make sure to get time with the family and go to my schoolwork when they are asleep. 

Any advice you have for students to better plan their studies. 

It would be ideal to go on study leave to pursue your masters, but if that isn’t possible, the Robert Kennedy College online master’s degree program is such a flexible program. There is usually a break in-between modules, and this time should be utilized to get up to speed on theory ahead of classes beginning and assignments being posted. Always seek to defer a module if you feel pressured but do use the free weeks in between to focus on covering as much theory as possible. 

If you have been dreaming of joining a master’s programme or have had this personal goal to gain a higher degree, now is the time! Take the valuable advice from our current students, gain from their experience, add your own unique study strategies, and make your own success stories! I would love to feature you one day on our college blog. 

Chat LIVE on WhatsApp with one of our Education Advisors for more information on all the programmes we offer, application process, and for information on discounts we might be offering at this time.

#DILO (A day in the life of) a master’s student – Andy W

6 February, 2021 ∙ By Sahil Devasia ∙ 4 Comments

Continuing with our blog series bringing you answers to some of the questions we at Robert Kennedy College (RKC) get frequently from students who are looking to join one of our online programmes. We asked some of our past and current students to share their thoughts and opinions, to give their feedback on how they handled online learning challenges. Hopefully, this will in turn help you make an informed decision.

Blog series on ‘a day in the life of an online master’s degree student

Let us learn from those who came before and see if what worked for them will also help you become a better student!

Andy is from the United Kingdom and has completed our 100% Online Master of Business Administration that we offer through an exclusive partnership with the University of Cumbria, U.K., and this is what he had to say about what worked for him.

An Introduction

Who are you, really?

Andy W

Which Uni are you studying with?

University of Cumbria

Which programme did you choose and why?

Master of Business Administration (MBA)

The Study Plan

How did you plan to study each module, and what was the reality? How many hours did/do you have to put in each day/or in a week?

I planned to allocate a certain number of hours per week on fixed evenings and the occasional weekend, but it didn’t work out that way. I’m definitely a “deadlines” person, so the regular modular structure of the course helped keep things ticking along nicely, with draft essays and other assignments keeping me focused on making good progress. It became more of a challenge with the dissertation as there was a) a hiatus after finishing the last essay and then being allowed to start the dissertation, so I completely lost momentum and, b) there were no intermediate milestones/deadlines to keep me ticking along. As a result, I had to be much more disciplined and ended up taking blocks of time off work to complete the dissertation. I clearly needed to get up a head of steam and tackle sections in a block rather than do a little often with stop-start not working for me.

What part of the day did/do you find most suitable to study? (e.g. early mornings, lunch break, evenings, weekends?)

As above, longer blocks of time suited me best, rather than a particular time of day. That said, because I was also doing a full-time job and other activities, I was mostly restricted to evenings and weekends.

How much time did you devote to each assignment?

Unknown, sorry – I didn’t keep a log.

Travelling and Communication

How did travelling impact your ability to study?

Work travel tends to be occasional long-haul flights for me, which helped as I could download relevant readings and could then take notes, etc. on the flight. Most of my study time, however, was spent at home. Travelling was not applicable in my case.

How were you able to interact with peers and/or professors given the time differences?

The forums were okay, but this is the biggest issue with remote courses in my experience. You simply don’t get the same level of interaction, shared learning, and general camaraderie/shared experience as you do with face-to-face learning. This was particularly noticeable with the excellent week-long sustainability residential in Cumbria, especially when juxtaposed against the comparative isolation (even loneliness) of the dissertation. The benefits of remote learning definitely outweigh the restrictions, however.

A typical day as a master’s student

What does a typical day as an Online Masters’ student look like for you?

Lots of evening reading during the modules, getting the interim assignments complete and then a bigger burst of effort in two or three day block for the final assessment submissions. The dissertation was a whole new ball game with longer blocks of time needed to really focus on getting the job done.

Any advice?

Listen to advice, but figure out what works for you

Any advice you have for students to better plan their studies.

I can only suggest people find their own rhythm – if you’re very disciplined, then a little often may work for you, but I’m not like that so had to adapt to fit my own way of working within the wider context of work and MBA deadlines.

I hope this blog has answered some of your questions, and please watch this space for similar posts. You can also chat LIVE on WhatsApp with one of our Education Advisors for more information on all the programmes we offer, the application process, and for details on discounts we might be offering at this time.

#DILO (A day in the life of) a master’s student – Nicole

10 January, 2021 ∙ By Vidhi Kapoor ∙ No Comments

Through the #DILO series of blog posts, we have been bringing you insights into the life of our master’s students, sharing their thoughts and opinions, ups and downs, and key learning points during their online studies. The whole idea behind this series is to make you aware of the realities of online studies, and aid you in decision making.

This week we take a look at a day in the life of one of our master’s degree students – Nicole. Here are a few insights and some words of wisdom that Nicole had to share from her experience: