The Thinking Error at the Root of Science Denial
By Jeremy P. Shapiro
Currently, there are three important issues on which there is scientific consensus but controversy among laypeople: climate change, biological evolution and childhood vaccination. On all three issues, prominent members of the Trump administration, including the president, have lined up against the conclusions of research.
This widespread rejection of scientific findings presents a perplexing puzzle to those of us who value an evidence-based approach to knowledge and policy.
Yet many science deniers do cite empirical evidence. The problem is that they do so in invalid, misleading ways. Psychological research illuminates these ways.
No Shades of Gray
As a psychotherapist, I see a striking parallel between a type of thinking involved in many mental health disturbances and the reasoning behind science denial. As I explain in my book "Psychotherapeutic Diagrams," dichotomous thinking, also called black-and-white and all-or-none thinking, is a factor in depression, anxiety, aggression and, especially, borderline personality disorder.
In this type of cognition, a spectrum of possibilities is divided into two parts, with a blurring of distinctions within those categories. Shades of gray are missed; everything is considered either black or white. Dichotomous thinking is not always or inevitably wrong, but it is a poor tool for understanding complicated realities because these usually involve spectrums of possibilities, not binaries.
Spectrums are sometimes split in very asymmetric ways, with one-half of the binary much larger than the other. For example, perfectionists categorize their work as either perfect or unsatisfactory; good and very good outcomes are lumped together with poor ones in the unsatisfactory category. In borderline personality disorder, relationship partners are perceived as either all good or all bad, so one hurtful behavior catapults the partner from the good to the bad category. It's like a pass/fail grading system in which 100 percent correct earns a P and everything else gets an F.
In my observations, I see science deniers engage in dichotomous thinking about truth claims. In evaluating the evidence for a hypothesis or theory, they divide the spectrum of possibilities into two unequal parts: perfect certainty and inconclusive controversy. Any bit of data that does not support a theory is misunderstood to mean that the formulation is fundamentally in doubt, regardless of the amount of supportive evidence.
Similarly, deniers perceive the spectrum of scientific agreement as divided into two unequal parts: perfect consensus and no consensus at all. Any departure from 100 percent agreement is categorized as a lack of agreement, which is misinterpreted as indicating fundamental controversy in the field.
There Is No 'Proof' in Science
In my view, science deniers misapply the concept of "proof."
Proof exists in mathematics and logic but not in science. Research builds knowledge in progressive increments. As empirical evidence accumulates, there are more and more accurate approximations of ultimate truth but no final end point to the process. Deniers exploit the distinction between proof and compelling evidence by categorizing empirically well-supported ideas as "unproven." Such statements are technically correct but extremely misleading, because there are no proven ideas in science, and evidence-based ideas are the best guides for action we have.
I have observed deniers use a three-step strategy to mislead the scientifically unsophisticated. First, they cite areas of uncertainty or controversy, no matter how minor, within the body of research that invalidates their desired course of action. Second, they categorize the overall scientific status of that body of research as uncertain and controversial. Finally, deniers advocate proceeding as if the research did not exist.
For example, climate change skeptics jump from the realization that we do not completely understand all climate-related variables to the inference that we have no reliable knowledge at all. Similarly, they give equal weight to the 97 percent of climate scientists who believe in human-caused global warming and the 3 percent who do not, even though many of the latter receive support from the fossil fuels industry.
This same type of thinking can be seen among creationists. They seem to misinterpret any limitation or flux in evolutionary theory to mean that the validity of this body of research is fundamentally in doubt. For example, the biologist James Shapiro (no relation) discovered a cellular mechanism of genomic change that Darwin did not know about. Shapiro views his research as adding to evolutionary theory, not upending it. Nonetheless, his discovery and others like it, refracted through the lens of dichotomous thinking, results in articles with titles like, "Scientists Confirm: Darwinism Is Broken" by Paul Nelson and David Klinghoffer of the Discovery Institute, which promotes the theory of "intelligent design." Shapiro insists that his research provides no support for intelligent design, but proponents of this pseudoscience repeatedly cite his work as if it does.
For his part, Trump engages in dichotomous thinking about the possibility of a link between childhood vaccinations and autism. Despite exhaustive research and the consensus of all major medical organizations that no link exists, Trump has often cited a link between vaccines and autism and he advocates changing the standard vaccination protocol to protect against this nonexistent danger.
There is a vast gulf between perfect knowledge and total ignorance, and we live most of our lives in this gulf. Informed decision-making in the real world can never be perfectly informed, but responding to the inevitable uncertainties by ignoring the best available evidence is no substitute for the imperfect approach to knowledge called science.
20,000 Scientists Have Now Signed 'Warning to Humanity' https://t.co/0g8d9DDla2 @YaleClimateComm @tcktcktck— EcoWatch (@EcoWatch)1520721907.0
EcoWatch Daily Newsletter
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By Beth Ann Mayer
Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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