When covering research methods or as a research methods boost in health psych in Intro, ask your students, “Do fitness trackers, like Fitbit, work? If you were a psychological scientist trying to answer this question, how would you do it?” Give students a couple minutes to think about this on their own. Next, ask students to work in pairs or small groups to design an experiment that would help answer this question. As you circulate among the groups, make sure the groups are answering the question “Do fitness trackers work… at doing what?” As discussion is winding down, bring the class back together and ask for groups willing to volunteer their experimental designs. There should be some sort of random assignment to wearing a fitness tracker or not. Ask students why? [Because if you compared existing users with existing non-users, the users may already be more motivated to engage in physical activity.] Ask students to identify the independent variable [fitness tracker usage] and the experimental condition [fitness tracker] and control condition [no fitness tracker]. How long did students think participants should use/not use a fitness tracker to ensure a fair test? Why that amount of time? Ask students to identify the dependent variable(s) [perhaps weight loss]. With class discussion on the design wrapping up, share with students the results of such a study (Jakicic, et.al., 2016). Participants (470 of them) were six months into a 2-year weight-loss study when they were randomly assigned to either wear a fitness tracker that included a website for monitoring diet or self-monitor exercise and diet via a website (74.5% completed the study; every six months, participants were given $100). Note that this study did not have a no-treatment control group. Ask students to predict the results by a show of hands or via an audience response system. A. Fitness-tracker users lost the most weight B. Self-monitors lost the most weight C. Fitness-tracker users and self-monitors lost about the same amount of weight. Ready for the results? Those assigned to wear fitness trackers lost 3.5 kg (7.7 lbs). Those assigned to self-monitor lost 5.9 kg (13 lbs). There were no differences in the groups at the 6-month mark, the point in the study where they were randomly assigned to wear the fitness tracker or self-monitor. But at the next three check-ins (12 months, 18 months, and 24 months), the self-monitoring group had always lost more weight. Did your students guess right? Were they surprised by the results? Some explanations for these results are offered in this NPR story. But before you share these with students, ask students to generate some hypotheses as to why the self-monitoring group lost more weight than the fitness-trackers. If time allows, give students a couple minutes to think on their own before sharing in pairs or small groups.  Ask student volunteers to report out their hypotheses. Write the hypotheses where students can see them. If you’d like to send students off with a take-home assignment, assign students to design an experiment (but not conduct it!) that would test one of the student-generated hypotheses. Students should identify their independent and dependent variables and anything else they would do that would eliminate confounding variables. You can either let students choose the hypothesis, or assign hypotheses by last name, e.g., “If you’re last name begins with A through F, you have hypothesis 1.” Students can submit as a written assignment, or if you have time at the beginning of the next class, give students an opportunity to share their designs with each other, and then take a few minutes to ask volunteers to share their designs.   Reference Jakicic, J. M., Davis, K. K., Rogers, R. J., King, W. C., Marcus, M. D., Helsel, D., . . . Belle, S. H. (2016, September 20). Effect of wearable technology combined with a lifestyle intervention on long-term weight loss: The IDEA randomized clinical trial. Retrieved from http://jama.jamanetwork.com/article.aspx?articleid=2553448 ... View more

Originally posted on February 19, 2015. Soapbox alert: An earlier post expressed one of my pet peeves: the favoritism shown today’s senior citizens over more economically challenged Millennials and their children. A half century ago, I noted, it made good sense to give often-impoverished seniors discounts at restaurants, at movie theaters, and on trains. Today, the percent in poverty has flipped—with under-35 adults now experiencing twice the poverty of their over-65 parents. Since 1967, seniors’ poverty rate, thanks to economic growth, social security, and retirement programs, has dropped by two-thirds. (Social security payments have been inflation-adjusted, while minimum wage, dependent tax exemptions, and family assistance payments have not.) So, should it surprise us that new data from an APA national stress survey reveal that “Parents and younger generations are less likely than Americans overall to report being financially secure”? And should we, therefore, consider instead giving discounts to those who, on average, 1) most need it (perhaps custodial parents), and b) are the most stressed by financial worries? ... View more

Originally posted on April 15, 2014. For those of us living in the American Midwest, it’s been an historic winter. The phrase “polar vortex,” once beholden to meteorologists, crept into daily conversation. Dozens of inches of snow, frozen pipes, and school cancellations can build stress, weariness, and even depression. To get rid of the blues, find the green space. Green spaces refer to parks, forests, or other parcels of land meant to connect people to nature. Numerous studies have shown that green spaces relate to better mental health. But one recent study took things to an entirely new level. A group of University of Wisconsin researchers, led by Kirsten Beyer, surveyed a representative sample of Wisconsin residents for mental health issues. They also used satellite imagery to estimate the amount of local green space. What did they find? The more green space people had close to them, the better their mental health. When people search for a new apartment, condo, or house, the only green they often consider is the money they need to spend. But these findings suggest that living near green spaces pays off by predicting better mental health. ... View more

Originally posted on May 1, 2014. Julian grew up an active child, but those days are long gone. Now he struggles to walk up the stairs. When he walks two city blocks, he takes a break, clenches a light post, and tries to catch his breath. As he looks at passersby, Julian knows what they’re thinking: Obese people are lazy. But according to recent research, those onlookers have it backwards. In a recent UCLA study, researchers wanted to see which comes first, obesity or lack of motivation. They took 32 rats and separated them into two groups. The first group ate a diet designed to make them obese. It mimicked the standard Western diet. The second group ate food that maintained their weight. After six months, the rats completed a fun little motivation task. What happened? A lack of motivation did not cause obesity. It wasn’t until the rats became overweight that their motivation started waning. These findings debunk the myth people become obese because they lack discipline and motivation. Low energy and motivation follow, but do not cause, obesity. ... View more

Originally posted on May 7, 2014. The Iran and Afghanistan Wars introduced a new and troubling picture on the relationship between traumatic brain injury and mental health. Multiple deployments exposed soldiers to more frequent risks. New combat gear helped them survive blasts. Suicide, substance use, and strained relationships often followed. But according to an Ontario study, we shouldn’t forget another vulnerable group: adolescents who have experienced at least one traumatic brain injury, defined as a head injury that caused either 5 minutes of unconsciousness or an overnight hospital stay. By comparison, the severity of the soldier injuries probably trumped those of the Toronto teens. Yet the two groups experienced similar consequences. In a study of almost 5000 Canadian students Grades 7-12, those who experienced a traumatic brain injury, compared those who didn’t, were nearly three times more likely to attempt suicide. The brain injured adolescents were also more likely to engage in antisocial behavior and experience anxiety and depression. Here is the most stunning statistic of all: roughly 20% of Ontario adolescents have a lifetime history of traumatic brain injury. Part of this makes sense. Think back to when you were a teenager. Perhaps you skateboarded, played soccer, hockey, football, or roughhoused with your siblings. Learning how to drive, you might have been injured in a car accident. Our teenage years are often filled with risk because the teenage brain is hypersensitive to reward. (To watch some videos of a true genius on the topic of the teenage brain, click here). Yet the drive for reward can come at the greatest cost of all. By risking their bodies, adolescents risk their brains. And when that piece of equipment doesn’t run on all cylinders, life becomes more of a slog than a sweet dream. The next time you think of brain injury, think of those who put themselves in harm’s way. For some of us, risk if part of our job. For others, it’s part of our development. For all of us, it’s time to reconsider who needs help.      ... View more

Originally posted on May 9, 2014. The next time you’re facing potential social rejection, what should you do? New evidence suggests a puff of pot reduces the pain of rejection. But before we get to the pot smoking, how did we hatch this idea? Like most ideas, it was formed over an informal conversation. Previously, we had shown that the physical painkiller acetaminophen numbs people to the pain of rejection. Now we wanted to see whether another drug that works through similar brain receptors would also reduce the pain of rejection. It just happened that marijuana fit the bill. In four studies, participants reported how often they smoked marijuana. Next, we measured their feelings of social exclusion or manipulated how socially excluded they felt. Finally, we measured participants’ emotional distress. The four studies yielded a similar pattern: marijuana reduced the pain of rejection. What is the takeaway message? Rejection hurts, and drugs that reduce physical pain also lessen the pain of rejection. Don’t smoke up to prove a point. Just know that rejection is serious. When you’re feeling lonely, reach out to friends before you reach for a roach clip. ... View more

Originally posted on May 15, 2014. Each day we face stressors. Our pets get sick, lightning strikes the office, or we miss loved ones. New research identified another stressor lurking in our midst: men. This research, which was reported by the New York Times, showed that rats and mice get stressed out when they’re around men. Even catching a whiff of a men’s t-shirt was enough to raise their stress hormones. The scent of a woman didn’t increase stress. Most men don’t consider themselves stressors. When I walk into a classroom, I tell my students my mission: Motivate Encourage Advocate Learn But these findings suggest that no matter what I do, my maleness may spike their stress levels. The good news is that our bodies adjust. The first day of class might be stressful, especially when you have a male instructor. Over time that stress should wash away. How far can we extrapolate these findings? Although exposure to a single male increases stress that eventually drops off, what if people were constantly bombarded with men? In societies where men outnumber women, would stress levels peak? My next post will answer that question. ... View more

Originally posted on May 16, 2014. Being around men increases stress. Do countries with more man than women have higher stress levels? In my last post, I promised to answer this question. But it’s a harder question than it seems. How do you measure a country’s level of stress? Some organizations, such as Gallup, do an excellent job surveying people around the world. I don’t work at Gallup, nor do I have access to their data. So I had to do the best I could. First, I gathered country gender composition data from our friends at the World Bank. I separated countries according to whether they had a majority of male or female citizens. The average was 50.77% women (standard deviation 1.19; Minimum: 48.19%, Maximum: 54.30%). Of the 74 countries for which data were available, 19 were male-majority and 55 were female-majority. Next, I searched for a good, comprehensive measure of country-level stress. Bloombergmade things easy. They computed a country’s stress score by combining seven factors: Annual Homicide Rate per 100,000 Gross Domestic Product (GDP) per capita Income inequality (Gini coefficient) Corruption (as measured by Transparency International) Unemployment rate Urban air pollution (micrograms per cubic meter) Life expectancy (years at birth) Finally, I compared country-level stress between male-majority and female-majority countries. This would give me an initial answer to my question. What were the results? Countries with more men than women, compared to their female-majority counterparts, had higher levels of stress. Three factors drove the effect: corruption, pollution, and life expectancy. In each case, more men than women equaled a more corrupt, polluted, and shorter lived society. A close fourth, which wasn’t quite statistically significant (p= .063), was Gross Domestic Product per capita. If a country had a male majority (vs. female majority), GDP was lower. These findings offer a novel extension to the finding that being around men, versus women, increases rodent stress. But unlike those careful laboratory experiments, people weren’t randomly assigned to live in male- or female-majority countries. We can’t infer cause and effect. All we can conclude is that when men are present, stress seems to rise instead of fall. ... View more

Originally posted on May 20, 2014. Three years ago, I gained a new appreciation of consciousness. My mom had an accident that caused her brain to bleed. It seemed to rip away her consciousness. As I slept next to her bed before she died, I wondered, “Is she conscious of what’s happening?” New research suggests that the brain can give us a clue. Prior to this research, you had limited options to know if someone had consciousness. You could ask them. That’s easy. But what about those cases, like my mom’s, when a person hasn’t experienced brain death but is still unresponsive? To find out, researchers scanned the brain of a woman who was in a vegetative state. They asked her to imagine playing tennis, along with several other activities. The results, published in Science, made a big splash. Although the woman couldn’t answer the questions, her brain did. When she imagined playing tennis, her brain reacted by increasing blood flow to the motor cortex. She was immobile, but her brain acted as if she was playing on Wimbledon’s Centre Court. To watch a wonderful video of the researcher leading this effort, click here. It might change the way you think about consciousness. I know it helped me. ... View more

Originally posted on May 22, 2014. Runners pop up everywhere. They run alone, in pairs, and in mass hordes through major cities. Running can improve health. But what about extreme running? Is 100 miles too far? I get this question a lot. I run ultramarathons. An ultramarathon is any foot race longer than a standard 26.2 mile (42.2 kilometer) marathon. In the past year, I’ve run nine ultramarathons. This includes two 50 kilometer (31 miles) races, one 60 kilometer race (a little over 37 miles), a six hour timed event where I officially ran 40 miles (I got lost and ran a couple “bonus” miles, too), three 50 mile races, and two 100 mile races. When people learn about my running, they often ask two questions. The first is, “Why do you do that?” I like the challenge, they make me feel good physically and emotionally, and I love the camaraderie. The second question is almost always, “Is that good for you?” Many people think running isn’t good for you. “It’s bad for your knees,” many people tell me. When it comes to extreme running, the possible harm only increases, right? “Didn’t you hear about the ultrarunner, Caballo Blanco, from the book Born to Run? He died while running. That proves it.” Before we rush to judgment, let’s look at the data. When we do that, we’ll find two things. The first is that we don’t really know much. There aren’t many people who run ultramarathons. The sport is growing, but we’re a niche group. In late April, I ran a 100 mile race. 185 people started. Compare that to the most selective American marathon, the Boston Marathon, which in 2014 had 35,671 starters! The second thing we’ll learn is that ultrarunners have pretty good health. In one recent study, ultrarunners, compared to the general population, had better physical health, mental health, and missed fewer days due to illness. They do tend to have more allergies and asthma, which is probably due to wheezing from the gorgeously pollinated trails they traverse. Other research shows that ultrarunners have longer telomeres – DNA strands at the end of chromosomes that often shrink with age. With longer telomeres, ultrarunners may be less vulnerable to disease. So, we now have a better perspective on whether ultrarunning is good for you. You don’t have to run 100 miles to reap the benefits of running. Simply take one more step today than you did yesterday. ... View more

Originally posted on June 10, 2014. Many people run to enjoy better health, lower stress, and a slight endorphin buzz. But does running also zap our memories? To find out, researchers traded in their lab coats for workout clothes and put some adult guinea pigs on a serious running schedule. Others guinea pigs were assigned to a couch potato condition. Next, they tested how well the pigs remembered situations that used to terrify them. What happened? The runners forgot their fears. Faced with the prospect of painful electric shock, the runners fearlessly galloped. The couch potatoes cowered. This study might change how you respond the next time you hear a runner say, “I run to clear my head.” ... View more

Originally posted on July 10, 2014. Why don’t people vote? This question puzzles pollsters, political candidates, and people who cherish the right to choose their elected officials. To predict voter turnout, all you might need is a test tube, a willing participant, and a little saliva. So says a group of University of Nebraska-Omaha researchers, who tested the hypothesis that the stress hormone cortisol would predict voting behavior. Stress often leads people to avoid high pressure situations. If people have high cortisol levels, voting might only increase their stress. They might fear that their chosen candidate would lose the election, or that the candidate would underperform if elected. As a result, stressful souls might avoid the polls. In the study, people spit in a tube to provide a measurement of their cortisol levels. Next, the researchers collected the study participants’ actual voting behavior in six U.S. national elections. Sure enough, the most stressed out people voted about half as often as their more relaxed counterparts. To get people to vote, politicians might frame voting as a relaxing activity. “Take a break from work, relax, and make a difference in your community,” might help get even the most stressed out people to visit the polls. ... View more

Originally posted on August 5, 2014. We live in an era of mental fatigue. People sleep less, work more, and experience more stress now than any other time in recent history. How can we overcome mental fatigue? People go to extreme lengths to pep themselves up. They guzzle energy drinks, smoke cigarettes, or drink coffee and tea. But a growing trend, especially among college students, is to use psychotropic medications to battle mental fatigue. Many students abuse the popular drug, methylphenidate (also known as Ritalin), because they think it will improve their concentration when fatigued. Are the students right? To examine this question, researchers at the University of Michigan randomly assigned students to consume either Ritalin or a placebo pill. Next, the students completed a boring task. Crucially, half of the students completed a version of the task that was not only boring – it also made them mentally exhausted. The rest of the students were bored, but their mental faculties were left intact. What happened? Taking Ritalin undid the effects of mental fatigue. So, in a way, these findings offer a clue about why students abuse Ritalin. Students might not want a cheap buzz; they may simply want to overcome their exhaustion. In my next post, I’ll offer five healthier and safer options to deal with mental fatigue. ... View more

Originally posted on August 14, 2014. In my last post, I reviewed research that showed that Ritalin, compared with a placebo, helped research volunteers overcome mental fatigue. Now I would like to give you five healthier and safer ways to conquer your mental fatigue. Everyone experiences mental fatigue, whether it is the 3:00 pm “slump” or extreme sleep deprivation. Two weeks ago, I was awake for 40 consecutive hours as I helped a friend complete the Badwater 135 ultramarathon. Eighteen hours later, I was back in the office working. So, I know about fatigue and how to deal with it. 1.     Increase rest. This is the easiest, safest, and cheapest way to overcome mental fatigue. Increase your sleep until you reach at least seven to eight hours each night. If you’re sleep deprived, schedule extra time to catch up on your missed sleep. Once you’re caught up, your body will find a natural groove of how much sleep you need. Some people brag about how little sleep they need. Start bragging about how much sleep you get.   2.     Play offense against your environment. Open your windows in the morning. When we see the morning sunlight, retinal proteins trigger signals to something called the suprachiasmic nucleus (SCN). The SCN, in turn, helps our bodies produce less of our body’s natural sleeping hormone melatonin. In the evening, turn off your lights. Don’t go to sleep in front of your iPad, iPhone, or other brightly lit decide. The darker your room, the faster you’ll fall asleep. 3.     Exercise. Yes, exercise excites us. But exercise also bathes our minds with neurotransmitters that settle us down and boost our happiness. Try to avoid early morning and late evening exercise. A late afternoon walk, jog, or swim works best. 4.     Work smarter, not harder. Most of us have fallen prey to the mistaken idea that working more hours means that we are doing higher quality work. Yet few among us keep track of our daily activities. For example, how many minutes per day you do write, read, and check email? I use various websites and programs to help me accomplish my daily goals. Online-stopwatch.com is one of my favorites. I set the clock for four hours. When time is up, that means I’m done writing. Period. I also bought the “Freedom” program. It locks me out of the Internet. Freedom helps me plan my writing sessions (Will I need that document? Do I need to copy and paste this email?) and avoid lingering distractions. You’ll work fewer hours, making you less fatigued. 5.     Take the mind out of the middle. When we’re tired, it’s tough to make decisions. Try something different: Make a contract with yourself ahead of time. Psychologist Peter Gollwitzer calls these little contracts implementation intentions. For example, if you want to make sure you get your exercise, tell yourself, “When I get home from work, I will exercise for 20 minutes.” This way you’ve already made the decision. Instead of trying to rely on your groggy mind to make a good decision, refer to the mental contract you already drafted and signed. So, how did I overcome the extreme mental exhaustion I experienced post-Badwater? I followed each step. I prioritized my sleep. I soaked up as much sunlight as possible. I exercised each day. I set specific work goals to accomplish. I made implementation intentions so that I knew my decisions were made ahead of time. Finally, I relaxed and took it easy. ... View more

Originally posted on October 2, 2014. Everything psychological is biological. Stress wreaks havoc on our immune system, increasing our risk for many diseases. Psychological disorders can make us feel physically sick. We feel the sting of rejection as real pain. Might a healthier body help us have a stronger mind? To find out, a group of Brazilian researchers recruited a group of women who underwent bariatric bypass surgery. Before and after their surgery, the women completed a measure of executive function — a test of how well people manage their mental processes. Not surprisingly, the bariatric bypass surgery caused the women to lose weight. It also reduced their inflammation and boosted brain activity in regions associated with cognitive function. But the coolest finding was that the women’s executive functioning improved. A healthier body related to a stronger mind. No matter how disconnected our mind and body might seem, they are close friends who rely on each other for everything. By improving our physical health, we can change not only the shape of our bodies but also strengthen our minds. http://www.talkpsych.com/talk-psych-blog/2014/9/22/can-a-lean-waist-strengthen-your-mind#commenting ... View more