중독에 대항하는 전전두엽 피질 강화하기

### 두뇌 강화하기: 전전두엽 피질 발달을 통한 중독 극복하기
* 🧠 중독은 뇌의 회백질, 특히 고등 인지 기능의 정신적 지휘 센터 역할을 하는 **전전두엽 피질의 구조적 약점**에서 비롯됩니다.
* ⚖ 전전두엽 피질은 의사 결정, 문제 해결, 도덕적 추론에 필수적인 역할을 하며, **변연계는 흔히 감정적 뇌**라고 불리는 곳으로 본능적 반응과 감정을 관장합니다.
* 🔄 많은 사람들이 변연계가 지배하는 반응성 상태에 놓이게 되는데, 이는 특히 **성인물에 대한 환멸과 중독**으로 이어질 수 있습니다.
* 🧘 명상은 **전전두엽 피질의 두께를 증가**시켜 주의력과 감각 처리를 향상시키는 것으로 밝혀졌기 때문에 통제력을 회복하려면 **존재감과 마음챙김을 연습**해야 합니다.
* 🏋 규칙적인 신체 운동, 특히 **1시간 이상 지속되는 운동**은 계획 및 문제 해결과 같은 실행 기능에 중요한 **전전두엽 피질의 피질 두께 증가**와 관련이 있는 것으로 나타났습니다.
* 🚫 작업 전환과 멀티태스킹을 줄이면 **전전두엽 피질에 크게 의존**하고 인지 피로를 유발할 수 있는 **인지 통제력도 강화**할 수 있습니다.
* 📊 "한 번에 두 가지 일을 하는 것은 둘 다 하지 않는 것이다"라는 말은 변연계의 유혹에 맞서기 위해 **집중력을 발휘하는 것이 중요**하다는 것을 강조합니다.
* 🔑 궁극적으로 중독을 극복하려면 **전전두엽 피질 기능을 강화하기 위한 체계적인 연습**의 필요성을 강조하면서 **뇌의 측정 가능한 근력 발달**이 필요합니다.

명상과 운동을 통해 전전두엽 피질을 강화하여 충동과 중독에 대한 통제력을 향상시킬 수 있습니다.

do not be naive. Addiction is a consequence of a structural weakness in the gray matter. Equally, salvation can be found in a structural strengthening in that same gray matter. Here's what you need to know: the prefrontal cortex is perched right at the brain's front lines. It is your mental Command Center. It orchestrates the highest level of cognitive functions, making it more than a series of just reactions internally. Whether calculating your next big move, weighing up a tough decision, or untangling a delicate problem, it all falls under the jurisdiction of your prefrontal cortex. It is the master behind all your higher executive functions, sifting through conflicting thoughts, choosing wisely between the moral right and immoral wrong, predicting future outcomes based on your current systems of navigating life's waters. Follows logic that the antithesis of this then is the limbic system, often dubbed as the emotional or the lizard brain. It is one of the brain's oldest and most primal areas, responsible for the raw and unfiltered aspects of our human experience. The ancient network includes

Heavy Hitters like the hippocampus, the amygdala, the hypothalamus, and the master regulator of emotions, behaviors, motivations, and long-term memory. Suffice it to say, it is brain autopilot managing those gut-level instincts like the fight, flight, or freeze response that have kept us alive for millennia. Unlike the prefrontal cortex, which deliberately calculates, the limbic system runs on a kind of instinct, hanging on our moods, our innate urges, with swift automatic precision, making it essential processing for regulating both emotions and our memory. In many ways, you can refer to this as our human survival reflex center, which in many ways is outdated. It holds far too much power amongst the majority of us. You see the simple power struggle, therefore, in the delineation and the elucidation of these particular facets. These are physical structures in the brain that can likewise be weakened or strengthened, predicated on their innovation or lack of innovation. It is not too difficult to discern through the corpus of scientific literature, the anecdotes, the personal

experience that the limbic system in the majority of the demographic reigns supreme comparatively to the prefrontal. Should the itch to eat or engage in sexual activity arise, it is usually through the innovation of the limbic system, not the former prefrontal. Which is to say that often we find ourselves in a state of reactivity and not control. Man's disillusionment with himself, should he fall victim to addiction to adult material, lies in the simple strengthening of the muscles that allow him to keep what is described as top-down control of the human system. Here is how we retain that control in moments where the limbic system threatens to overwhelm and encumber us. The first must be increased time spent in presence. All of these are important, none so much as exercising the present moment consciousness. Meditation practitioners, particularly, have been found to demonstrate that their thickness in the cortical part of the prefrontal cortex is higher than the average man or woman, which suggests that regular meditation

practice can actually lead to structural changes, literal structural changes in the brain, enhancing areas which are attributed to attention and sensory processing. Do not mistake what I'm saying or undervaluing it. Your brain can literally go through hypertrophy like a muscle can, though perhaps not as visually rewarding as 3 months of consistent training your biceps. I can promise emotional and spiritual satisfaction when you begin to accrue more quality from your life because you don't behave like an impulsive prepubescent child addicted to sweets and chocolate. Secondly, presence training has been known to enhance the resting state function connectivity between the prefrontal cortex and other regions of the brain, more particularly the posterior cingulate cortex. And this has improved connectivity related to things like cognition and emotional regulation. You know, this is a skill that you develop specifically through periods of meditation where you begin to note emotional states and link them with interoceptive bodily activities. For example, I feel a vasodilation effect.

in my aorta when I experience fear, but the antithesis is when I experience love. I find my venne Cava is subject to that same Vaso dilation. Colloquially, you might begin to describe this as becoming more Adept in recognizing moments of emotional reactivity. You begin to quell them. You begin to keep your composure. You resolve your stoic temperament. Meditation equally gives your brain a breath of fresh air, quite literally. It boosts what is known as cerebral oxygenation and fires up the prefrontal cortex, the brain's Executive Suite, leading to sharper focus and better cognitive control. Additionally, I think there's a lot of Merit here to mention breath work practices like PR pranama Nish shoda kumaka or breath retention. This will train your body's ability to become more efficient with both oxygen and CO2, allowing you to become a paragon of discipline and control. The second point that will elucidate your prefrontal cortex development is extended exercise.

duration regular physical exercise, particularly when you're performing them for longer periods, such as 1 hour plus, has been associated with increased cortical thickness in the prefrontal cortex area. A study found that exercise, especially when combined with higher levels of education, was linked to greater levels of cortical thickness in the dorsal lateral prefrontal cortex, which is involved with executive functions, working memory, problem-solving, and planning. The final point I would make is more a subtraction than it is an addition; it is reducing task switching. So, studies indicate that switching between tasks relies on the prefrontal cortex and can be affected by fatigue, especially when the task requires significant cognitive flexibility and executive control functions, which are associated with some of the features that the prefrontal cortex has dominion over. This was something that I was destroying and absolutely obliterating in my 20s to my detriment, alongside things like multitasking. There is a famous saying, actually, to do two

things at once is to do neither. You know, watching TV, scrolling on your phone, or walking or working consequentially with the former points are going to demand a high level of cognitive RAM, and you will find that a big impairment in your ability to see off temptation from your limbic system should the moment arise. As I preface at the start of this video, do not be naive in thinking that any addiction doesn't involve some kind of measurable weakness, some kind of quantifiable weakness. And equally, don't keep that same naivety that defeating it doesn't require some kind of measurable and quantifiable development of strength. You have the keys; use them. Facts, no theories. Speak soon.

Don't quit p***.  Strengthen your prefrontal cortex.

Masculine Theory

중독과 의사 결정에서 뇌 구조의 역할

중독은 뇌의 회백질, 특히 고등 인지 기능과 의사 결정을 관장하는 전전두엽 피질의 구조적 약점과 관련이 있습니다.

감정 반응과 본능을 담당하는 변연계는 자동 조종 장치로 작동하며 행동과 기억에 큰 영향을 미칩니다.

이 두 뇌 영역 간의 힘겨루기는 그 영향력을 강화하거나 약화시킬 수 있는 잠재력을 강조하며 중독에서 벗어날 수 있는 길을 제시합니다.

변연계의 역할과 존재감의 중요성

변연계는 종종 우리의 반응을 지배하여 식욕과 성행위와 같은 충동을 유발하는 반면, 전전두엽 피질은 덜 영향을 미칩니다.

성인물에 대한 중독은 하향식 통제력이 부족하기 때문에 발생할 수 있지만, 이러한 통제력은 명상을 통해 강화할 수 있습니다.

규칙적인 명상 수련은 뇌의 구조적 변화를 유도하여 주의력 및 감정 조절과 관련된 영역을 강화하고 전전두피질과 다른 뇌 영역 간의 연결성 개선을 가져올 수 있습니다.

두려움과 사랑은 대동맥과 대정맥의 혈관 확장을 유발하여 정서적 반응성을 더 잘 조절할 수 있게 합니다.

명상은 대뇌 산소 공급을 늘리고 전전두엽 피질을 활성화하여 집중력과 인지 조절 능력을 향상시킵니다.

규칙적인 장시간 운동과 업무 전환을 줄이는 것도 전전두엽 피질 발달을 촉진하는 핵심 요소입니다.

멀티태스킹이 인지 기능에 미치는 영향

휴대폰으로 스크롤을 하면서 TV를 시청하는 등의 멀티태스킹은 인지 자원에 과부하를 일으키고 유혹에 저항하는 능력을 손상시킵니다.

중독은 측정 가능한 약점을 수반하며, 이를 극복하려면 정량화할 수 있는 강점을 개발해야 합니다.

중독성 행동에서 벗어나기 위해서는 개인적인 노력과 개발이 필요하다는 것을 인식하는 것이 중요합니다.