Stress is an unavoidable element in modern society, but how individuals experience it and how they deal with it varies greatly. Genes are one factor in these differences. In recent years, it has become clear that by utilizing genetic information, we can scientifically understand susceptibility to stress and appropriate coping methods, making it possible to provide individually optimized stress management.
This article will explain in detail the relationship between stress and genes, how to reduce stress using genetic testing, and practical approaches based on the latest research results.
The relationship between genes and stress
Stress responses are determined by a complex interplay of genetic and environmental factors. In particular, genes involved in the secretion of stress hormones and the balance of neurotransmitters are known to affect stress tolerance and sensitivity.
1. Stress hormones and genes
When we are under stress, the adrenal glands secrete a hormone called cortisol , which triggers the body’s “fight or flight” response. Genes involved in regulating this hormone include:
NR3C1 (glucocorticoid receptor gene) : Encodes the receptor for the stress hormone cortisol. Mutations in this gene result in excessive secretion of cortisol, resulting in a stronger stress response.
FKBP5 (stress response regulator gene) : Involved in cortisol response during stress, and mutations may increase the risk of PTSD (post-traumatic stress disorder).
By examining these genes, we can predict the tendency to secrete stress hormones and the body’s response to chronic stress (Reference: NCBI ).
2. Neurotransmitters and stress resistance
The balance of neurotransmitters such as serotonin and dopamine also plays an important role in stress resistance . Genes related to this include:
SLC6A4 (serotonin transporter gene) : Involved in the reuptake of serotonin, people with short variants tend to be more anxious and have lower stress tolerance.
COMT (catechol-O-methyltransferase gene) : Regulates the breakdown of dopamine, and certain mutations may improve or decrease stress resistance.
Genetic testing can help us understand how our brains respond to stress and choose appropriate stress management strategies (Source: Nature Neuroscience ).
Stress reduction using genetic testing
Based on the results of your genetic testing, you can choose the best stress management method for your individual constitution.
1. Genetic-based stress management
Gene
Stress risk
Recommended actions
NR3C1
Prone to excessive cortisol secretion
Meditation, breathing exercises, and light aerobic exercise
Dopamine breakdown is rapid and stress tolerance is low
Moderate exercise and mindfulness
For example, people with a short variant of the SLC6A4 gene have low serotonin secretion and are more susceptible to stress, so they can increase their stress resistance by consciously consuming foods that are high in tryptophan (bananas, nuts, cheese).
Additionally, people with COMT gene mutations tend to be more susceptible to stress because they break down dopamine more quickly. In this case, it is recommended that people manage their stress levels by engaging in moderate exercise and mindfulness (Reference: APA ).
2. Genotype-specific stress management programs
Companies and medical institutions are developing stress management programs that utilize genetic testing.
Personalized stress management : A service that suggests optimal stress reduction methods for each individual based on genetic information.
AI-powered stress monitoring : A personalized stress reduction app that combines genetic data with real-time stress levels (e.g., heart rate variability).
For example, Mindstrong Health in the United States provides a stress management system using a smartphone app and is developing technology that integrates genetic information and behavioral data to suggest optimal stress reduction methods (Reference: Mindstrong Health ).
The future of stress reduction using genetic information
1. Improving stress tolerance through gene editing
Research is underway to improve stress tolerance by utilizing gene editing technology (CRISPR-Cas9).
Research is underway to reduce the risk of developing PTSD by regulating the FKBP5 gene , thereby suppressing excessive cortisol responses.
Attempts are being made to increase serotonin secretion and improve stress resistance by activating the SLC6A4 gene.
If these technologies are put into practical use, it may be possible in the future to develop treatments that strengthen stress resistance at the genetic level (Source: Science ).
2. Genetic and lifestyle integration
In the future, it is believed that individually optimized healthcare that integrates genetic testing with lifestyle data (diet, exercise, sleep) will become mainstream.
AI analyzes genetic information and daily stress levels, and suggests optimal relaxation methods in real time.
Development of individual counseling and mental care programs based on genetic information.
By utilizing genetic information, it is expected that more effective stress management will become possible and optimal methods for maintaining health will be established for each individual.
A new approach to stress management using genetic information
By utilizing genetic information, it is possible to reduce the effects of stress and practice more appropriate mental care. There are a wide variety of stress management techniques, and the effective approach varies depending on your genes, so it is important to find a method that suits you. Here, we will explain in detail specific methods of stress management using genetic testing.
1. Gene-based nutrition therapy
Your response to stress is greatly influenced by your diet, and by utilizing your genetic information, you can identify the nutrients that will help you build a stress-resistant body and design an appropriate diet plan.
① The relationship between nutrients and genes that increase stress resistance
Nutrients
Related genes
Effect
Foods included
Tryptophan
SLC6A4
Promotes serotonin production and reduces anxiety
Bananas, nuts, dairy products
magnesium
NR3C1
Suppresses excessive secretion of cortisol
Spinach, nuts, and beans
Omega-3 fatty acids
BDNF
Improves brain plasticity and stress resistance
Blue fish, flaxseed oil, walnuts
B vitamins
COMT
Balances neurotransmitters and promotes relaxation
Pork, liver, eggs
For example, people with short variants of the SLC6A4 gene are prone to low serotonin secretion, so consuming foods rich in tryptophan can reduce anxiety.
Additionally, people with mutations in the NR3C1 gene are prone to excessive secretion of the stress hormone cortisol, so consciously taking in magnesium can help alleviate the effects of stress (Source: Harvard Medical School ).
2. Genetic-based exercise programs
Exercise is a great way to reduce stress, but which type of exercise is most effective depends on your genes.
1. Exercise type that improves stress resistance
Gene
Suitable exercise
Effect
COMT (dopamine metabolism)
Yoga, mindfulness meditation
Suppresses the breakdown of dopamine and enhances relaxation
BDNF (brain-derived neurotrophic factor)
Aerobic exercise (running, cycling)
Increases brain plasticity and stress resistance
ACTN3 (muscle properties)
Strength training (weightlifting)
Helps reduce stress hormones and improves focus
For example, people with a mutation in the COMT gene break down dopamine quickly and are more susceptible to stress, so they are suited to exercises that have a relaxing effect, such as yoga and meditation.
On the other hand, people with low activity of the BDNF gene have lower neuroplasticity in their brains, so incorporating aerobic exercise can improve their stress tolerance (Reference: American College of Sports Medicine ).
3. The relationship between genes and sleep
Lack of sleep is one of the factors that increases stress, but research has shown that sleep quality varies genetically.
1. Sleep management according to genes
Gene
Sleep characteristics
Recommended actions
PER3 (circadian rhythm gene)
Determine morning/evening tendencies
Morning people should go to bed early and get up early, while night owls should take measures against blue light.
ADORA2A (caffeine sensitivity)
Sensitive to caffeine
Limit caffeine intake in the evening
CLOCK (sleep rhythm regulation)
Affects sleep duration
Get a consistent amount of sleep to regulate your body clock
For example, people with a mutation in the PER3 gene are genetically determined to be morning or evening types, so it is important to avoid forcing changes to their lifestyle and instead develop sleep habits that align with their natural rhythm.
Additionally, people with mutations in the ADORA2A gene are more susceptible to the effects of caffeine, so limiting their caffeine intake in the afternoon can improve the quality of their sleep (Source: Sleep Foundation ).
4. Stress reduction app that uses genetic information
Recently, stress management apps that utilize genetic information have appeared, and there are an increasing number of services that propose optimal stress management measures for each individual.
1. Stress management that integrates AI and genetic information
Evaluating stress tolerance based on genetic information
Integrates heart rate and brainwave data to analyze real-time stress levels
Personalized recommendations for optimal stress reduction (diet, exercise, meditation, etc.)
For example, YouGene Health in the United States is developing an app that integrates genetic information with wearable devices to support stress management (Reference: YouGene Health ).
Additionally, mental care programs that combine genetic testing and AI counseling have emerged in Japan, opening up new possibilities for stress management.
A practical approach to stress reduction using genetic information
By utilizing genetic information, it becomes possible to take measures that are suited to each individual’s stress tolerance. Stress management goes beyond simply relaxing; adopting appropriate methods that are suited to one’s constitution can produce more lasting and effective results. Here, we will take a deeper look at stress reduction methods based on genetic information.
1. The relationship between mindfulness and genes
Mindfulness meditation is widely known as an effective stress reduction technique, but how you experience its effects may vary depending on your genetic factors.
① Genetic regulation of stress hormones
NR3C1 (glucocorticoid receptor gene) : Regulates cortisol secretion and determines the strength of the stress response.
BDNF (brain-derived neurotrophic factor) : Promotes the growth and plasticity of nerve cells and increases stress resistance.
Variants in these genes may determine whether a person is more likely to benefit from mindfulness meditation. For example, people with mutations in the NR3C1 gene may be more susceptible to excessive cortisol secretion and therefore more likely to experience the relaxing effects of deep breathing and meditation.
② How to practice mindfulness
By incorporating mindfulness techniques that take genetic information into account, you can reduce stress more effectively.
People with a short variant of the SLC6A4 gene (low serotonin secretion) → “Body scan meditation” to regulate the autonomic nervous system
People with low BDNF gene activity (low stress tolerance) → Organize negative thoughts through journaling (writing down emotions)
People with a COMT gene mutation (fast dopamine breakdown) → Enhance relaxation with “guided meditation”
Research has shown that practicing mindfulness meditation for eight weeks reduces stress hormone levels and increases BDNF expression (Reference: Psychoneuroendocrinology ).
2. Tailoring stress coping strategies based on genotype
There are many different approaches to dealing with stress, and which method works best for you will depend on your genetics.
1. Application of cognitive behavioral therapy (CBT)
Cognitive behavioral therapy (CBT) is a method of reducing psychological burden by changing stress-causing thought patterns.
Gene
How to apply CBT
Effect
SLC6A4
Cognitive reframing (changing your thinking to a positive one)
Reduces negative thoughts and improves stress tolerance
FKBP5
Exposure therapy (gradual habituation to fear or anxiety)
Reduces PTSD and severe anxiety
COMT
Keep a stress diary
Helps regulate dopamine and promotes organized thinking
For example, people with short variants of the SLC6A4 gene are more likely to experience negative emotions, so they can reduce stress by focusing on “reframing” (changing their perspective).
② Genotype-based stress management
Gene
Impact on stress
Effective solutions
NR3C1
Excessive cortisol secretion
Activate your parasympathetic nervous system with yoga and stretching
BDNF
Slow nerve cell repair
Reading and creative activities improve brain plasticity
ACTN3
Good at explosive exercise
High-intensity interval training (HIIT) for stress relief
Research has shown that yoga and stretching can suppress the excessive cortisol response of the NR3C1 gene (Source: Frontiers in Psychiatry ).
3. Supplements that balance genes and stress hormones
Genotype-based nutritional supplementation can improve stress tolerance.
① Supplements that are effective in reducing stress
Component
Related genes
Effect
L-theanine
SLC6A4
Promotes serotonin secretion and reduces anxiety
Rhodiola rosea
NR3C1
Reduces cortisol secretion and improves stress resistance
Ashwagandha
FKBP5
Regulates the adrenal stress response and provides a relaxing effect
GABA
COMT
Reduces nervous excitement and promotes relaxation
For example, people with a short variant of the SLC6A4 gene can increase serotonin secretion and reduce stress by taking L-theanine (an amino acid found in green tea).
Additionally, people with a mutation in the NR3C1 gene can reduce the effects of stress by taking Rhodiola rosea (an herb that suppresses excessive cortisol secretion) (Source: Nutrients ).
4. Future technologies that will increase stress tolerance
In recent years, stress management techniques that combine genetic information with technology have evolved.
AI-powered stress management : Integrates genetic information and real-time biometric data to detect signs of stress.
Biofeedback technology : Development of a system that adjusts heart rate and brain waves in real time based on genotype.
Smart supplements : The emergence of supplements that automatically compound the necessary nutrients based on genetic data.
For example, the “Stress Management AI App” is developing technology that integrates genetic information and heart rate variability data to suggest optimal stress management measures in real time (Reference: MIT Technology Review ).
The cutting edge of stress reduction using genetic information
Stress tolerance varies from person to person, with genetic influences being cited as one factor. In recent years, advances in AI technology and digital health have led to attention being focused on individually optimized stress management methods that utilize genetic information. This article discusses the future of stress reduction, incorporating the latest research and technology.
1. Biofeedback therapy using genetic data
Biofeedback therapy is a technology that visualizes stress levels by monitoring the state of the autonomic nervous system, heart rate, and brain waves in real time. Combining this with genetic information allows for more effective stress management.
① Relationship between heart rate variability (HRV) and genes
Heart rate variability (HRV) is an index of autonomic nervous system balance and reflects stress levels. HRV is associated with the following genes:
NR3C1 (glucocorticoid receptor gene) : Involved in regulating cortisol and prevents a decline in HRV.
For example, people with low activity of the BDNF gene have a lower resilience to stress, so using breathing and relaxation techniques to increase HRV can be effective in managing stress.
② Biofeedback therapy for stress reduction
Biofeedback therapy can be used to:
Biofeedback Technology
Applies to
Effect
Heart Rate Variability Training (HRV Biofeedback)
People with NR3C1 gene mutations
Regulates the autonomic nervous system and prevents excess cortisol
Brainwave feedback (neurofeedback)
People with a mutation in the COMT gene
Improves focus and reduces stress
Electromyographic biofeedback (EMG)
People affected by the FKBP5 gene
Relieves muscle tension and promotes relaxation
For example, HRV biofeedback , combined with deep breathing and meditation, can help balance the autonomic nervous system and improve stress tolerance (Source: Frontiers in Neuroscience ).
2. Digital therapy using genetic information
Digital Therapies (DTx) is an innovative treatment that utilizes smartphone apps and wearable devices to support mental health. When combined with genetic information, it can provide more precise, individually optimized stress reduction methods.
1. AI-powered stress management app
Apps are now available that use AI to analyze genetic information and daily stress levels and suggest optimal stress management methods in real time.
MyDNA Stress Report (Australia): Analyzes individual stress tolerance based on genetic information and suggests stress reduction measures.
YouGene Health (USA): Integrates heart rate data and genetic data to monitor stress levels in real time.
② Stress reduction through VR (virtual reality)
Stress reduction programs using VR technology are also evolving.
VR Program
Effect
Target gene
Relaxing VR (natural environment experience)
Activates the parasympathetic nervous system and reduces stress hormones
NR3C1
Mindfulness VR
Improve focus and reduce anxiety
SLC6A4
Cognitive behavioral therapy VR
Reduces PTSD and anxiety
FKBP5
For example, people with mutations in the FKBP5 gene are more susceptible to trauma, so graded exposure therapy using VR is effective (reference: Nature Digital Medicine ).
Genetic information may also influence occupational aptitude.
Gene
Features
Suitable occupation
COMT (dopamine metabolism)
Low stress tolerance
Creative jobs, remote work
SLC6A4 (serotonin transporter)
Good at teamwork
Occupations that emphasize interpersonal relationships (sales, counseling)
BDNF (brain plasticity)
High learning ability
Research jobs, teaching jobs
For example, people with a mutation in the COMT gene may perform worse in stressful environments, so they may be better suited to flexible working arrangements such as remote work.
Summary
By utilizing genetic information, we can scientifically understand individual stress tolerance and appropriate coping methods, enabling optimal stress management. By combining this with AI, biofeedback, and VR technology, more precise and personalized stress reduction methods are becoming a reality.
In the future, it is expected that mental care utilizing genetic data will become commonplace in the workplace and in everyday life, and that evidence-based stress management will become the norm.
