The Prefrontal Cortex - The Hub of Our Conscience
It is the center of operations of our consciousness, the area of our brain where our personality, self-control, reason, and common sense reside.
The human brain is a sophisticated organ divided in five lobules that work in tight cooperation to regulate all our actions and functions with precision. But out of all the brain's highly specialized regions none is more crucial for our well-being than the prefrontal cortex.
Working along other regions of the brain, the prefrontal cortex is in charge of a long list of cognitive abilities (executive functions) which determine the quality of our lives.
The prefrontal cortex is so essential to who we are that even a small injury in this area can cause acute changes in personality.
However, in spite of its essential functions, the prefrontal cortex has a slow development and is extremely sensitive to external conditions and stimuli (environment, food and life habits, etc.)
Learn here more about the prefrontal cortex, what can damage it, and how to improve its development.
What is the prefrontal cortex?
Just like the cockpit of a plane, the prefrontal cortex is located at the top front of our brain and controls most of our conscious actions.
This area of the brain occupies more than 25% of the entire cerebral cortex. Its large size reflects the broad scope of its functions, its importance, and explains why it’s one of the last regions of the brain to fully develop.
A fun approximation to how the prefrontal cortex works is recreated in Pixar’s film Inside Out; however, unlike the film, the prefrontal cortex regulates our actions and emotions and not the other way around.
The prefrontal cortex is responsible for the efficient administration of the executive functions, a set of cognitive skills and mental processes that allows us to channel information, monitor, plan, take decisions, and control our emotions.
Scientists have established seven distinctive executive functions: self-awareness, inhibition, nonverbal working memory (sensory/spatial short-term memory), verbal short-term working memory, emotional regulation, motivational regulation, and planning and problem-solving.
Working along with the limbic system (a brain area that includes the amygdala, the hippocampus, and the hypothalamus), the prefrontal cortex is responsible for our ability to plan and take decisions, our short-term memory, cognitive abilities, abstract reasoning, attention, and inhibition.
In addition, the prefrontal cortex is responsible for inferring mental states, analyze behavior, form judgments, establish a sense of identity, control emotions and impulses, direct our attention, process fear and risk, assessing goals and long-term rewards, and for emotional responses like empathy or aggression.
But what does all this mean in a practical sense?
A healthy and well-developed prefrontal cortex is
essential for dialogue and agreements.
The prefrontal cortex plays a key role in our ability to work well with others, as well as in our academic and professional success.
On it depends our ability to manage time, organize and prioritize information, as well as to separate the main ideas from the secondary details, all of which are essential for our daily routines.
The inhibition function allows us to avoid distractions or interference (for example, being able to focus on a conversation in the middle of the street despite the noise and distractions around), but it also refers to the ability of emotional self-control - control of anger, impulsiveness, etc.
Cognitive flexibility allows us to analyze situations from new perspectives, change our point of view, look for alternatives, and evaluate options different from our own. It is the opposite of mental rigidity and has a close relationship with creative thinking.
Working memory (also called 'short-term memory') allows us to remember and combine information in order to understand it and process it correctly. It is essential for logical reasoning, to understand a text, follow indications, connect events, and to find creative solutions to any problem ("What shall I wear today?" "What can I cook with what I have in the kitchen?").
Importantly, the prefrontal cortex is in charge of the reward system of the brain, which is responsible for behavior reinforcement, pleasure-seeking, and also addiction.
The prefrontal cortex is crucial for our emotional control
Compared to other areas of the brain, the prefrontal cortex has a slow development and does not reach its maturity until the end of adolescence.
The executive functions controlled by the prefrontal cortex begin to develop during our first year of life, evolve quickly during our elementary school years, and continue to develop well into our early 30s.
However, depending on life habits, genetics, and environmental causes, some people may experience a slower development of the prefrontal cortex. Some may even be diagnosed with executive function disorder, a impairment of the prefrontal cortex.
People with underdeveloped executive functioning may act impulsively, overreact, and show little to no emotional control. They may also have trouble starting or finishing tasks, executing steps or instructions in sequence, keeping their belongings organized, struggle to make decisions, and lose items frequently, among other symptoms.
Recent research stipulates that the development of the executive functions not only affect our cognitive development but also our moral and social development - and it’s easy to see the connection.
A well-developed and optimally functioning prefrontal cortex is indispensable for a normal and productive life.
How to care for the prefrontal cortex?
While it’s not possible to help a genetic disposition for executive dysfunction (a rare occurrence), our own habits and attitudes play an important role in the correct development of our prefrontal cortex, and they can impact our executive functions.
Some of these include:
Diet
“You are what you eat” says an old adage, and the truth is, our diets affect our brains more than we may want to admit.
When we consume sugar, the prefrontal cortex activates the brain’s reward system and releases dopamine. This brain chemical - called the feel-good hormone- is responsible for reinforcing behaviors. However, after the first ‘sugar rush’, there’s a rapid decrease of blood sugar and dopamine, and we end up craving for more.
In order to resist cravings, we need to inhibit our natural response to indulge in these foods. A network of inhibitory neurons, located in the prefrontal cortex, is critical for controlling behavior, but when we consume an excess of triggers (in this case, fat and sugar) this area is weakened and unable to play its inhibitory role.
This mechanism explains our addiction to sugar and may also explain a correlation between diets high in sugar and violent, impulsive behavior.
Foods rich in Omega-3 help to protect the brain.
The hippocampus, a key memory centre, is also affected by excess of sugar consumption, and diets high in sugars have also been linked to cognitive impairments and emotional disorders like anxiety or depression.
Conversely, foods rich in Omega-3 fats (EPA and DHA, found in avocados, salmon, fish oil, walnuts, etc.) are neuroprotective and can boost the brain chemicals needed to form new neurons.
Stress
The prefrontal cortex is the brain region most sensitive to the detrimental effects of stress exposure. Sustained levels of uncontrollable stress can cause a temporary loss of prefrontal cognitive abilities, and more prolonged stress exposure causes changes in the architecture of its dendrites (affecting the neural connections and structure of the brain).
In addition, exposure to sustained stress strengthens the primitive emotional responses of the amygdala (the center that controls our response to fear and anger). While the amygdala is activated the prefrontal cortex is ‘disactivated’ and can’t execute its inhibitory function.
Over time, the permanent activation of the amygdala damages our capacity to control ourselves and react appropriately, unleashing our emotions and enhancing our primitive fight or flee response.
Interestingly, the amygdala is also activated during social media sessions, when we watch negative entertainment, bad news, play violent video games, etc.
Drugs
It’s well known that some medicines can cause drowsiness and affect our cognitive abilities; that is because drugs contain chemicals that target the brain and temporarily affect its functions.
This effect also goes for other non-medicinal substances.
Alcohol and other addictive drugs act within the mesolimbic dopamine system of the brain and have profound effects on the function of the prefrontal cortex, often depressing inhibition, self-control, and reasoning.
According to a study from the Oregon State University, cannabis use may also have negative impacts on cognitive functioning, learning and memory, processing speed, and attention. More recent studies have found a connection between the use of cannabis and disruptions in emotional processing, evidencing a detrimental effect/impact on the prefrontal cortex.
Learning something that we enjoy activates the
prefrontal cortex and enriches our lives.
Overuse of screens and electronic devices
It’s a proven fact that addiction to our smartphones have negative effects on our brains, and the prefrontal cortex seems to be one of the brain areas most impacted by it.
The same reward mechanism that is triggered when we consume sugar or drugs, activates when we get ‘Likes’ on social media: the prefrontal cortex releases dopamine which, without the necessary inhibition, transforms an action or behaviour into an addiction.
Several studies have demonstrated that the dorsolateral prefrontal cortex -the area of the brain responsible for judgement, reasoning, and the reward mechanism- is negatively impacted by the overuse of tech devises, a result particularly associated to the use of social media.
In addition, other brain areas involved in the processing of emotions are impacted, showing a decreased sensitivity. This, in turn, decreases the individual’s empathy, making him more prone to aggressive behavior.
Disease
As anyone who has ever had the flu knows, viral infections can temporarily affect our cognitive abilities (the so-called “brain fog”). This shows how sensitive our brain is to sickness. However, other diseases may leave more profound effects on our brain.
For instance, we know that the Covid-19 virus can damage any part of the brain, but scientists are concerned about its propensity to damage the frontal lobes, possibly even targeting this particular brain region.
As reported across dozens of studies, Covid-19 patients often demonstrate behavioral and executive dysfunction, presenting generalized difficulty in critical thinking, as well as difficulties in controlling antisocial behavior and determining when to become aggressive.
Physical trauma
The link between high impact sports and brain degeneration has been well established. The constant practice of sports in which the head is exposed to trauma -such as Boxing, American Football, Tae Kwon Do, Rugby, and others-, may over time cause irreversible damage to the brain and its functions.
Also, accidental cranial impacts -as in a car crash or biking fall- may also cause mild to severe brain damage which may impair the brain’s functions.
Wearing a helmet when practising these activities is always a wise move to protect the brain, even if it does not guarantee that the delicate organ will not suffer any alteration.
Lack of social interaction
Loneliness affects the brain in many ways, but a sustained lack of social interaction seems to affect the prefrontal cortex the most. Neurologists have found that individuals facing social isolation have a reduced prefrontal cortex and impaired cognitive abilities.
Although the studies performed have failed to show a precise correlation between lack of social interaction and cognitive impairment, they do evidence a clear association between lack of social stimulation (or the feeling of isolation) and diminished brain function and cognition.
Regular and satisfying social interaction is indispensable
for a healthy prefrontal cortex at any age.
Although the brain has a certain capacity to regenerate due to our natural neuroplasticity, in order for this to kick in the prefrontal cortex must already have a healthy development and a strong cognitive reserve to draw upon.
How to develop a strong and healthy prefrontal cortex?
Here, we give you 12 tips to activate your prefrontal cortex and keep it in top shape:
1) Stay positive - Positive attitudes such as gratitude increase our dopamine levels, and close personal contact -such as in hugs- release calming inhibitory peptides, all of which helps the prefrontal cortex to act efficiently.
Also, studies have shown that practising mindfulness and meditation can enhance the activation of the prefrontal cortex, reducing anxiety and increasing our general sense of well-being.
2) Relax! - High levels of adrenaline and cortisol affect the prefrontal cortex’s capacity to function properly. To counteract the daily stressors, try to end your day with a relaxing activity, such as yoga or a quiet stroll.
Also, getting enough sleep is necessary to cleanse the brain of toxins, and is tightly connected with memory function- a well-rested and calm prefrontal cortex will always work at its best.
3) Check your entertainment - Do your favorite books or series leave you happy and optimistic, or stressed and anxious? Is that violent video game really cathartic or is it blocking your prefrontal cortex into a permanent ‘attack’ mode?
We may think that we are in control of what we let into our minds, but our subconscious captures and processes more information than we are aware of.
The same thing goes for music - is your music feeding your brain or numbing you? Although in enjoyment terms there may be no difference between listening to a monotonous tune or a richer composition, in cognitive terms there’s a huge difference.
The prefrontal cortex is numbed by humdrum and simplistic repetition (that’s why we get bored by routine) but thrives when given lots of activations to play with.
The more complex the music -in variety of instruments, tonalities, rhythms, keys, lyrics, etc.- the more beneficial it is for your brain.
What you allow into your mind stays in your mind.
5) Keep it Zen - Our subconscious brain makes no difference between fiction or reality, and exacerbated negative emotions (whether real or fictional) fire up the amygdala and disconnects the prefrontal cortex, often precisely at the moments when we need it the most.
If done too often, this may produce permanent changes in our brain’s ability to block impulses and act in a balanced manner.
Avoid drama and negativity. Learn to relax, feed your mind with positive content and you’ll be more apt to tackle life’s challenges.
6) Have a laugh - Studies have shown that the prefrontal cortex is fundamental to our sense of humor - through its activation of our flexible thinking we can connect the incoherence in most humorous ditties and ‘get’ the joke.
The prefrontal cortex is also behind the spark of surprise we feel when we make this connection, and triggers our subsequent laughter.
By making up jokes and integrating them into your interactions with others, you activate your prefrontal cortex’s capacity to think flexibly and shift between meanings and associations.
In addition, laughter oxygenates the brain and improves blood circulation, all of which stimulates the prefrontal cortex.
7) Keep active - Engaging in a physical activity that demands control and discipline -such as gymnastics, dance, or martial arts-, activates our prefrontal cortex and strengthens its neural connections.
In addition, the regular practice of a physical activity that require focus and control -such as dance, juggling, yoga, Tai-Chi, etc.- significantly strengthen our executive function, as well as releasing feel-good hormones and improving oxygenation and blood irrigation to your brain, among other benefits.
8) Activate your creativity and imagination - Make-believe plays, role play games, or reading fiction novels require the activation of our memory, concentration, empathy, and decision-making abilities, all of which help develop and strengthen our executive functions.
Dancing, cooking, and building things are three examples of other fun creative activities that require planning, concentration, working memory, coordination, and emotional control, particularly when working with others.
Aside from strengthening the prefrontal cortex these also activate several other brain areas, providing enjoyment as well as a complete cognitive jog.
9) Play board games - Ditch the Video game console and try instead a game of chess, cards, or a role play. Board games that require logic and strategic thinking (such as Monopoly, Scrabble, Poker, Catan, etc.) work the best to activate the prefrontal cortex, but even a regular game of Snakes and Ladders will provide a jog to this area of the brain by following rules, activating self-restraint, and keeping focus on the ongoing action.
10) Read! - Reading is a great cognitive exercise for the entire brain, and the prefrontal cortex benefits from it by activating our concentration, short term memory, and self-control.
This benefit is amplified if what we read also requires that we learn something new or demands logical reasoning, such as non-fiction texts or works of fiction with complex plots and twists (mysteries, detective stories, historical fiction, etc.).
In addition, reading is a powerful tool proven to rewire your brain, enhance your neuroplasticity, and make you more empathetic.
In spite of these benefits, reading on smartphones should be avoided. Recent studies have found that reading on devices instead of paper can significantly reduce our reading comprehension and, instead of boosting your prefrontal cortex, it promotes its overactivity, impairing its normal functioning.
11) Do things in a different way - If you always unlock the door with your right hand, try doing it with the left; if you always stir your coffee clockwise, try doing it the other way around. Try walking backwards (on a clear pathway!), try a new route to go home, or read sentences upside down.
Doing common things in a slightly different way wakes up your neurons and forces them to activate to adapt. This works as a simple but effective workout to keep neural connections healthy and enhance your neuroplasticity.
Also, train yourself to depend less on technology and do things the old-fasioned way - the exercise will give your neurons a jog and create new neural connections that will enhance your mental alertness and flexibility.
12) Learn something new every day - It can be something as simple as learning a new word to add to your vocabulary, or as complex as learning a foreign language.
Learn to play an instrument, learn to juggle, learn a new song, try a new recipe, take on sewing or crocheting, learn a new skill... the list is endless!
Learning something you enjoy not only gives us pleasure and enriches your life, but it also fires off neurons and creates new neuropathways, which in turn increase our neuroplasticity and keep the prefrontal cortex in top shape.
Reading printed books is better for the brain’s development.
There are many other ways to activate your prefrontal cortex: apply reasoning and common sense in your daily life; instead of accepting the pre-made half-truths and fake news fed by the media, use your good judgement and critical thinking; practice handwriting; learn strategies -such as PNI- to learn to think and take decisions; build maquettes and models; take part in debate clubs; take acting improvisation classes; join your friends for a jamming session; solve crosswords, sudokus, cryptograms, riddles...
The more you use your frontal lobe, the stronger and more efficient it will get, and you’ll be better equipped to navigate life’s many challenges.
Sources: National Center for Biotechnology Information, Psychology Today, Eduforics, New York Presbyterian blog, Neuroscience news, Heartmindonline, Masterclass.
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