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Imagine standing in your kitchen on a typical weekday morning, staring at your long to-do list - the upcoming meeting you need to prepare for, groceries to buy, your weekly workout, and whatnot. While you're assessing these tasks, trying to prioritize your responsibilities and manage your time more efficiently, your prefrontal cortex is hard at work.

The prefrontal cortex is also called the executive center of the brain, governing decision-making, impulse control, and emotion regulation. As such, just like we exercise to stay fit physically, we can also enhance brain functioning. Therefore, if you want to know how to strengthen prefrontal cortex, keep reading! We'll first share some information about this brain region and then list some activities you can add to that to-do list - don't worry, they're quite pleasant and interesting!

Key Takeaways

• The prefrontal cortex plays a crucial role in executive functions like planning, decision-making, emotion regulation, and problem-solving.

• Brain games, problem-solving tasks, aerobic exercise, reading, and social interactions can significantly boost prefrontal cortex activity, enhancing cognitive functions like focus and memory.

• Proper nutrition and quality sleep are vital for optimal brain function, with brain-boosting foods and good sleep hygiene supporting cognitive health and performance.

What Is the Prefrontal Cortex?

The prefrontal cortex (PFC) is located in the frontal part of the frontal lobe in the brain. In other words, it's right behind the forehead. The PFC is a powerhouse for cognitive functions such as decision-making, emotion regulation, and problem-solving. This part of the brain houses our working memory, which is essential for tasks that require concentration and planning. The prefrontal cortex is also responsible for our personality traits and social behaviors.

Keeping this brain area healthy is vital for cognitive abilities and overall functioning. When the PFC is damaged after a traumatic brain injury or a stroke, for example, people may experience difficulty in executive activities. They may also experience personality changes and abnormalities in emotional responses, even though they display normal movement and sensory perception. For instance, they may become more aggressive or irritable; they may struggle with motivation and have problems with self-control.

Nonetheless, the PFC activity isn't affected only by injuries or physical health conditions. A study has shown that sleep deprivation affects the functional connectivity of prefrontal cortical areas, predominantly the functions mediated by the PFC, such as memory.

Plus, the grey matter in lateral PFC (which supports executive function) has been shown to be more vulnerable to the effects of aging.

Role in Cognitive Abilities

The PFC is at the heart of executive functions, which include:

• planning, especially long-term planning and setting goals for the future

• judgment, especially the differentiation between good and bad

• attention

• working memory

• controlling your impulses and behavior

• regulating your emotions

• making decisions and solving problems

• predicting behavior consequences

This brain region also orchestrates our thoughts and actions in accordance with internal goals, making it essential for goal-directed behavior.

Development Across Lifespan

Studies have shown that the PFC is the last part of the brain to mature, considering that other parts start developing in the third gestational week. As such, here's a breakdown of how the PFC develops:

• It starts developing during gestational weeks 25-26.

• After birth, the brain of a child starts growing rapidly. The brain of a 6-year-old child is almost as large as an adult's, achieving 90-95% of the adult size. Plus, did you know that the neuron density of a 2-year-old child is 55% higher than of an adult?

• The pruning process, meaning the removal of brain connections that aren't needed, starts in the back of the brain, so the remodeling of the PFC is the last stage.

• This is why the PFC continues developing until early adulthood.

• This is also why pre-teens and teenagers are more impulsive and instinctive - they rely more on the amygdala to make decisions while their brain is still developing.

• The activities pre-teens and teenagers engage in can really influence brain development.

• As we age, the prefrontal cortex activity and the cognitive abilities associated with it can experience a decline, which is why training this area through different activities is essential. However, not all PFC-related cognitive abilities show age-related declines.

• In certain people, like those with attention deficit hyperactivity disorder (ADHD), the PFC is unregulated.

Now that we've established the importance of supporting the health of your PFC, let's talk about how exactly we can do this.

How to Boost Prefrontal Cortex Activity

Boosting the activity of the prefrontal cortex can lead to significant improvements in cognitive functions and overall brain health. Here are some ways to do this!

1. Brain Games

Brain games can significantly enhance cognitive abilities. As such, you can play:

• Scrabble

• Sudoku

• Crosswords

• Word games

• Memory games with pairs of card

2. Problem-Solving Activities

Problem-solving activities improve focus and memory, as well as critical thinking and decision-making. Here are some activities you can try:

• Puzzles

• Obstacle courses

• Escape rooms

• Scavenger hunt games

• Spaghetti tower

• Egg drop

• Desert island

• Jenga

3. Physical Exercises

According to scientists, the prefrontal cortex of those who exercise regularly has greater volume. This results in cognitive improvements, including better mental health and processing speed. All you have to do is move your body for at least 120 minutes a week, and it doesn't even need to be high intensity exercise or chronic exercise.

If you pair exercising with music and rhythmic activities - dancing or aerobics, for example - the better!

4. Social Interaction and Cognitive Health

Positive social interactions are vital for cognitive health, improving cognitive skills and emotional well-being. Engaging socially can enhance memory retention, processing speed, and cognitive resilience, as well as foster positive emotions in both young adults and adults.

5. Brain-Boosting Foods

Consider including the following brain-boosting foods in your diet:

• Leafy greens like kale, spinach, and broccoli. They are rich in vitamin K, beta carotene, lutein, and folate - all are brain-supporting nutrients.

• Berries. They are rich in flavonoids, which help enhance memory skills.

• Walnuts. They are rich in protein and healthy fat and can improve memory.

• Fatty fish, avocados, or flaxseeds. These are rich in omega-3 fatty acids, which are brain-supporting nutrients.

• Tea and coffee. Studies have shown that people who consume caffeine regularly have an improved mental function.

6. Quality Sleep

According to the Sleep Foundation, "getting enough hours of high-quality sleep fosters attention and concentration" and "also supports numerous other aspects of cognition, including memory, problem-solving, creativity, emotional processing, and judgment." Therefore, make sure you get enough sleep! You'll definitely notice a change for the better!

7. Mindfulness Meditation

Mindfulness meditation can play a crucial role in one's ability to respond differently to stress and enhance focus, thus significantly improving brain health and cognitive abilities, as confirmed in this study.

If you're not a fan of meditation, there's no need to disregard this activity yet. You can practice mindfulness even on the go. For example, while brushing your teeth, stay present in the moment. Try not to think about anything else except brushing your teeth. Observe the room you're in. If your mind starts wandering, gently bring it back to the present moment.

8. Breathing Exercises

The way we breathe significantly influences our brain, especially the regions associated with cognition and emotion, which include the PFC. Therefore, practicing breathing exercises can support brain health long-term.

Breathing exercises can also help you short-term - for instance, when you're trying to solve a problem and are feeling stressed, you can try slowing your breathing, which will clear your mind and enhance your problem-solving and critical thinking abilities.

9. Arts and Crafts

Arts and crafts can boost your creativity, can help you and your children express your emotions, and can also improve focus. Consider adding drawing, painting, knitting, embroidery, or any other type of craft to your list of leisure activities.

Plus, you can try role-playing with your family; it can enhance your child's cognitive abilities and social skills.

10. Read Books!

Reading is like a workout for the entire brain, not only the prefrontal cortex. It can improve memory, concentration, focus, imagination, creativity, and whatnot! In other words, reading is a powerful tool for cognitive development in kids and cognitive enhancement in adults.

In fact, studies have shown that reading is associated with a reduced risk of cognitive decline as we age.

11. Train Your Prefrontal Cortex with Mendi

Mendi is a technologically advanced neurofeedback device - the first consumer-grade headband that uses functional near-infrared spectroscopy (fNIRS). Plus, it focuses particularly on the prefrontal cortex, which is exactly why it can help you.

All you have to do is wear the Mendi headband and play a game on the Mendi app. The sensors in the headband detect the levels of oxygenated and deoxygenated hemoglobin in the prefrontal cortex (which tells the device how concentrated you are) and then translate the data into real-time feedback on the app. As such, while wearing the headband, you have to focus on the ball on the screen and try to raise it just by looking at it.

As easy as that! Train your brain with Mendi for just 5-15 minutes/3 times a week, and you'll notice significant changes!

Frequently Asked Questions

How can I improve my prefrontal cortex?

You can improve your prefrontal cortex by engaging in various cognitive enhancing activities like puzzles, chess, or strategic board games, as well as eating healthily, exercising regularly, and sleeping enough. You can also use the Mendi device, a brain training device that focuses on strengthening the prefrontal cortex.

What weakens the prefrontal cortex?

Studies have shown that chronic stress exposure can lead to dysfunctions in the prefrontal cortex area and worsen cognitive disorders. Aging can also negatively impact the prefrontal cortex area, but it doesn't always cause cognitive impairment.

What food stimulates the prefrontal cortex?

The following foods stimulate the prefrontal cortex and support brain health: berries, fish, avocados, coffee and tea, green leafy vegetables, walnuts, and flaxseeds.

Why is quality sleep important for cognitive performance?

Quality sleep is crucial for cognitive performance as it plays an important role in memory consolidation, decision-making, concentration, learning, and other cognitive abilities.

Can you train your prefrontal cortex?

You can train your prefrontal cortex with the Mendi headband, which uses fNIRS neurofeedback technology to measure blood flow and oxygenation in your prefrontal cortex while you're playing a game on the Mendi app. This brain training exercise utilizes real-time feedback to improve focus, concentration, memory, stress management skills, and other PFC-related abilities.