Science Denial: Why It Happens and What to Do About It

Michael Shermer speaks with Gale Sinatra and Barbara Hofer about the key psychological explanations for science denial and doubt that can help provide a means for improving scientific literacy and understanding — critically important at a time when denial has become deadly. Sinatra and Hofer offer tools for addressing science denial and explain both the importance of science education and its limitations, show how science communicators may inadvertently contribute to the problem, and explain how the internet and social media foster misinformation and disinformation. The authors focus on key psychological constructs such as reasoning biases, social identity, epistemic cognition, and emotions and attitudes that limit or facilitate public understanding of science, and describe solutions for individuals, educators, science communicators, and policy makers. If you have ever wondered why science denial exists, want to know how to understand your own biases and those of others, and would like to address the problem, this book will provide the insights you are seeking.

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Leidy Klotz on doing more with less, based on his book Subtract: The Untapped Science of Less

We pile on “to-dos” but don’t consider “stop-doings.” We create incentives for good behavior, but don’t get rid of obstacles to it. We collect new-and-improved ideas, but don’t prune the outdated ones. Every day, across challenges big and small, we neglect a basic way to make things better: we don’t subtract. Leidy Klotz’s pioneering research shows why. Whether we’re building Lego^® models or cities, grilled-cheese sandwiches or strategic plans, our minds tend to add before taking away. Even when we do think of it, subtraction can be harder to pull off because an array of biological, cultural, and economic forces push us towards more. But we have a choice — our blind spot need not go on taking its toll on our cities, our institutions, and our minds. By diagnosing our neglect of subtraction, we can treat it.

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Nutrition In This Country Is SAD

By Samantha Boesch for the “Eat This, Not That” e-zine 

Americans don't always meet the standard dietary recommendations. In fact, the Journal of Nutrition found that the majority of adults in the US struggle to eat enough vegetables, whole grains, and legumes in their diet on any given day. Given that it's so easy to find processed and fast foods that are high in added sugar, sodium, and trans fats, that it's no wonder Americans are struggling to meet their daily nutrient needs. That's why it probably won't surprise you to learn that according to many different research studies, the #1 worst diet for Americans is what is known as the Standard American Diet. 

The Standard American Diet, also known as the SAD diet, is a common dietary pattern that has been known to continually lead to serious health issues for Americans. Here's how the SAD diet can poorly affect your health.

What does the SAD diet include? Some of the leading characteristics of the Standard American Diet are foods that contain added sugars, trans fat, and high levels of sodium, as well as ultra-processed foods. With the SAD diet, you'll still get your macronutrients of carbohydrates, proteins, and fat, but the quality of these foods will be lower.

For example, many of the carbohydrates in the SAD diet come from added sugar, and research shows that Americans are eating far more added sugar in a day than the recommended amount. The American Heart Association suggests limiting your added sugar intake to 6 teaspoons for women and 9 for men, but the average intake of added sugar for Americans is about 17 teaspoons per day.

When it comes to fat, Americans tend to get too much of their calories from saturated and trans fats, which can be harmful to cardiovascular health if consumed in large quantities.

According to The Institute of Medicine, some of the most popular foods in the SAD diet include pizza, processed meats (like sausage and bacon), sugar-sweetened beverages, processed desserts high in sugar or dairy, and burgers.

The health effects of the SAD diet: Many Americans are struggling with their health, and a lot of it can be traced back to diet. According to the CDC, 6 in 10 Americans live with chronic disease, and 4 in 10 U.S. adults live with more than one chronic illness. The CDC states that the risk of these chronic illnesses can increase from things like excessive alcohol use, lack of exercise, and poor diet.
 
Too much added sugar: According to a 2014 study published in JAMA Internal Medicine, a diet that is high in added sugar can increase your risk of cardiovascular disease and CVD mortality.

Another study found that in adolescents, large amounts of added sugar were associated with an increased risk of metabolic syndrome, a group of conditions that include high blood pressure, increased body fat, and high blood sugar.

Too much trans fats: Trans fats can either be industrial, which means they come from hydrogenated oils in a lab, or ruminant, which is a natural process that comes from the fatty acids found in certain animal products.
Common foods that contain trans fats are margarine, processed baked goods like cake, donuts, and cookies, and certain frozen foods like frozen pizza, all of which can be found in the Standard American Diet.

In 2015, The British Medical Journal concluded that high levels of trans fats were associated with coronary heart disease, and The Journal of Food Science and Technology found that the consumption of trans fats can increase your risk of diabetes and obesity.

The take-home message: The Standard American Diet can lead to many health issues for Americans, and it's largely due to the high amounts of added sugar, trans fats, and processed foods. If you're curious about diets from other parts of the world that have been proven to lower the risk of chronic disease and lead to a longer life, you can try something like the Mediterranean diet or the Blue Zone diet.

Yay Or Nay: Is Warm or Cold Water Better?

by Kiersten Hickman, for the “Eat This, Not That” e-zine 

People have a lot of opinions about drinking ice cold water. Some claim that drinking cold water is bad for your digestion and can cause mucus build-up. Others claim that cold water makes you burn more calories and aids with exercise performance. What's the truth? Is it okay to enjoy an ice-cold cup of water on a hot summer day? Long story short—yes. There’s no scientific evidence that ice cold water is bad for you, and one major benefit of drinking ice cold water is exactly what you would think it would be—for your hydration.

Why drinking cold water helps with hydration: First, it's important to note that drinking water at any temperature is going to help your body get hydrated. Staying hydrated is important for regulating your body temperature, keeps your organs functioning properly, delivers nutrients to your body's cells, and can even help with preventing infections, according to Harvard Health.

Yet, while consuming water at any temperature can help with your body's hydration, drinking cool water has been proven to specifically help with assisting in rehydration more so than other temperatures. One study from the International Journal of Clinical and Experimental Medicine studied male athletes who consumed water at different temperatures and found that drinking water at about 60 degrees F (along with a higher intake of water) resulted in less sweating compared to other temps. The study concluded that cool tap water can be the ultimate temperature for rehydration purposes, especially for athletes, when working out in the heat.
 
Along with drinking it, cold water has been proven to also help athlete recovery in another way. One study from the Human Kinetics Journal found that a 10-minute cold shower immediately after an exercise session can assist with hydration status. Plus, a 10 minute cold shower (also known as "cold water therapy") has been shown to help athletes to feel less sore and less fatigued, according to the European Journal of Applied Physiology.

Even with so much to benefit from drinking cold water, there are some wellness experts who claim that cold water actually isn't good for your body's health, but their theories have evidently been debunked.

In ayurvedic medicinal practices, it has been stated that drinking ice cold water is bad for your body's overall digestion. This specific claim states that drinking cold water can constrict your blood vessels, resulting in your body's inability to absorb certain nutrients and vitamins, and food. Drinking warm water is also a cultural practice for many, where the claim is that warm water can help with speeding up the digestion process and can even be good for your gut health. All in all, while your blood vessels do play an important role in digestion, there is no scientific evidence to back the claim that drinking cold water can slow down your body's digestion rate. However, even though your body may have to work a bit to raise body temperature after cold water is consumed, you only need a mere 8 calories to do this, resulting in insignificant calorie expenditure.

The bottom line is, just drink more water: While there is much debate over drinking ice cold water versus drinking room temperature water, medical experts can agree on one thing–just drink water to stay hydrated. Your preferences in water temperature won't matter when it comes to the ultimate goal of why you're drinking water in the first place—to stay hydrated and to keep your body healthy and happy.

Understanding The Stress Response: Chronic Activation of This Survival Mechanism Impairs Health

from the Harvard Health e-zine

A stressful situation — whether something environmental, such as a looming work deadline, or psychological, such as persistent worry about losing a job — can trigger a cascade of stress hormones that produce well-orchestrated physiological changes. A stressful incident can make the heart pound and breathing quicken. Muscles tense and beads of sweat appear.

This combination of reactions to stress is also known as the "fight-or-flight" response because it evolved as a survival mechanism, enabling people and other mammals to react quickly to life-threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and physiological responses helps someone to fight the threat off or flee to safety. Unfortunately, the body can also overreact to stressors that are not life-threatening, such as traffic jams, work pressure, and family difficulties.

Over the years, researchers have learned not only how and why these reactions occur but have also gained insight into the long-term effects chronic stress has on physical and psychological health. Over time, repeated activation of the stress response takes a toll on the body. Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction. More preliminary research suggests that chronic stress may also contribute to obesity, both through direct mechanisms (causing people to eat more) or indirectly (decreasing sleep and exercise).

The stress response begins in the brain (see illustration). When someone confronts an oncoming car or other danger, the eyes or ears (or both) send the information to the amygdala, an area of the brain that contributes to emotional processing. The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus.

When someone experiences a stressful event, the amygdala, an area of the brain that contributes to emotional processing, sends a distress signal to the hypothalamus, an area of the brain that functions like a command center, communicating with the rest of the body through the nervous system so that the person has the energy to fight or flee.
The hypothalamus communicates with the rest of the body through the autonomic nervous system, which controls such involuntary body functions as breathing, blood pressure, heartbeat, and the dilation or constriction of key blood vessels and small airways in the lungs called bronchioles.

The autonomic nervous system has 2 components, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It promotes the "rest and digest" response that calms the body down after the danger has passed.

After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands. These glands respond by pumping the hormone epinephrine (also known as adrenaline) into the bloodstream. As epinephrine circulates through the body, it brings on a number of physiological changes. The heart beats faster than normal, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure go up. The person undergoing these changes also starts to breathe more rapidly. Small airways in the lungs open wide. This way, the lungs can take in as much oxygen as possible with each breath. Extra oxygen is sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. Meanwhile, epinephrine triggers the release of blood sugar (glucose) and fats from temporary storage sites in the body. These nutrients flood into the bloodstream, supplying energy to all parts of the body.

All of these changes happen so quickly that people aren't aware of them. In fact, the wiring is so efficient that the amygdala and hypothalamus start this cascade even before the brain's visual centers have had a chance to fully process what is happening. That's why people are able to jump out of the path of an oncoming car even before they think about what they are doing.

As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the stress response system — known as the HPA axis, consisting of the hypothalamus, the pituitary gland, and the adrenal glands.

The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the "gas pedal" — pressed down. If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system — the "brake" — then dampens the stress response.

Techniques To Counter Chronic Stress: Many people are unable to find a way to put the brakes on stress. Chronic low-level stress keeps the HPA axis activated, much like a motor that is idling too high for too long. After a while, this has an effect on the body that contributes to the health problems associated with chronic stress.

Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure and raising risk of heart attacks or strokes. Elevated cortisol levels create physiological changes that help to replenish the body's energy stores that are depleted during the stress response. But they inadvertently contribute to the buildup of fat tissue and to weight gain. For example, cortisol increases appetite, so that people will want to eat more to obtain extra energy. It also increases storage of unused nutrients as fat. Fortunately, people can learn techniques to counter the stress response.

The Relaxation Response: Dr. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, has devoted much of his career to learning how people can counter the stress response by using a combination of approaches that elicit the relaxation response. These include deep abdominal breathing, focus on a soothing word (such as peace or calm), visualization of tranquil scenes, repetitive prayer, yoga, and tai chi.

Most of the research using objective measures to evaluate how effective the relaxation response is at countering chronic stress have been conducted in people with hypertension and other forms of heart disease. Those results suggest the technique may be worth trying — although for most people it is not a cure-all. For example, researchers at Massachusetts General Hospital conducted a double-blind, randomized controlled trial of 122 patients with hypertension, ages 55 and older, in which half were assigned to relaxation response training and the other half to a control group that received information about blood pressure control. After 8 weeks, 34 of the people who practiced the relaxation response — a little more than half — had achieved a systolic blood pressure reduction of more than 5 mm Hg, and were therefore eligible for the next phase of the study, in which they could reduce levels of blood pressure medication they were taking. During that second phase, 50% were able to eliminate at least one blood pressure medication — significantly more than in the control group, where only 19% eliminated their medication.

Physical Activity: People can use exercise to stifle the buildup of stress in several ways. Exercise, such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve muscle tension. Movement therapies such as yoga, tai chi, and qi gong combine fluid movements with deep breathing and mental focus, all of which can induce calm.

Social Support: Confidants, friends, acquaintances, co-workers, relatives, spouses, and companions all provide a life-enhancing social net — and may increase longevity. It's not clear why, but the buffering theory holds that people who enjoy close relationships with family and friends receive emotional support that indirectly helps to sustain them at times of chronic stress and crisis.

The Life-Changing Science of Detecting Bullshit

Bullshit is the foundation of contaminated thinking and bad decisions that leads to health consequences, financial losses, legal consequences, broken relationships, and wasted time and resources. No matter how smart we believe ourselves to be, we’re all susceptible to bullshit — and we all engage in it. While we may brush it off as harmless marketing sales speak or as humorous, embellished claims, it’s actually much more dangerous and insidious. It’s how Bernie Madoff successfully swindled billions of dollars from even the most experienced financial experts with his Ponzi scheme. In episode # 207, Michael Shermer speaks with experimental social psychologist and Professor of Psychology at Wake Forest University, John Petrocelli about his research that examines the causes and consequences of bullshit and bullshitting in the way of better understanding and improving bullshit detection and disposal. Petrocelli provides invaluable strategies not only to recognize and protect yourself from everyday bullshit, but to accept your own lack of knowledge about subjects and avoid engaging in bullshit just for societal conformity.

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These 5 Mosquito-Repelling Plants Are Easy To Grow In Any Garden

by Sarah Regan for the Mind/Body/Green e-zine

Love being outside but prone to bug bites? When it comes to choosing plants for your backyard garden, going for ones that can help ward off hungry insects isn't a bad idea. Here are five low-maintenance plant species that double as natural mosquito repellents.

1). Basil: A wonderful addition to your backyard and your cooking (homemade pesto,  anyone?), basil has long been used as an insect repellent. It requires full sun and regular moisture to grow, according to Marc Hachadourian, the director of glasshouse horticulture at the New York Botanical Garden. Be sure to clip back and prune your plant from time to time, too, as this will encourage the continued growth of its yummy basil leaves.

2). Lantanas: This annual has gorgeous flowers, attracts hummingbirds and butterflies, and also repels mosquitoes. Perfect for a pop of color, it needs full sun, regular water, and fertilizer.

3). Mint: Mint is another great herb to grow in the garden, and Hachadourian notes its  fragrant oils can be used to repel mosquitoes. Be sure to plant it either in a large container or sectioned off in the garden, as it can spread quite quickly. Then, all it needs is full sun and regular watering.

4). Lavender: Lavender's fragrance is smooth and relaxing to humans, but off-putting to mosquitoes! Lavender plants make for a great addition to any backyard, but they require some maintenance. They need full sun and well-drained, sandy soils since they can get finicky with too much water. "Prune back after flowering to encourage new growth," Hachadourian adds.

5). Cymbopogons (lemongrass): Last but not least, citronella oil from the Cymbopogon (lemongrass) family has long been a standby for its mosquito-repelling properties. Even watering and good sunlight are best for Cymbopogons, according to Hachadourian, and they can handle a little drying out between waterings. He recommends using the aromatic grass as a foliage accent in mixed flower containers for some added texture.

Why Do Certain Plants Repel Mosquitos? Hachadourian explains that many plants likely evolved mosquito-repelling compounds as a self-defense mechanism. "Many plant extracts from plants as wide and unrelated as cedar, basil, lantana, beautyberry, lavender, eucalyptus, mint, and even breadfruit have shown promise as natural insect repellents in studies with varying degrees of success," he says. These plants produce a wide variety of antifungal, anti-herbivore, and anti-insect compounds that fend off different types and species of bugs—some of which can stunt their growth or carry plant viruses.

Can These Plants Replace Bug Spray? These five plants may be able to lend a helping hand for keeping mosquitoes at bay, but wearing bug spray is still important. "Any of the plants that possess the natural oils will only really be effective in small areas, and one plant will not drive hungry mosquitoes away from you and your yard completely," Hachadourian notes. To maximize your mosquito-repelling potential, your best bet would be to wear bug spray, light a citronella candle or two, and position your new plants near where you usually like to sit outside.

The Bottom Line: With a few easy additions to your garden, you can freshen up the aesthetic and limit mosquitoes at the same time. However, even if you have all of these backyard beauties, applying bug spray is still recommended during the height of summer.