Stress is a problem deeply connected to our lives, and in recent years, there has been growing interest in the potential for more personalized stress management through the use of genetic information. Because genes influence susceptibility to stress and each person’s coping methods, understanding your own genetic predispositions can help you take more effective measures against stress. This article provides a detailed explanation of the relationship between genes and stress, the effects of epigenetics, how to utilize genetic testing, and specific stress management methods.
1. The relationship between genes and stress
Responses to stress are influenced not only by environmental factors but also by genetic factors, and research has shown that certain genes are involved in stress resistance and susceptibility.
Serotonin transporter gene (5-HTTLPR)
Serotonin is a neurotransmitter involved in emotional stability and feelings of happiness. A polymorphism in the 5-HTTLPR gene is thought to be one of the factors that determine susceptibility to stress.
People with S type (short type) : Sensitive to stress and prone to anxiety
People with an L-shaped face (long face) : Highly stress-tolerant and optimistic
Depending on the variant of this gene, people will feel and cope differently under the same stressful circumstances.
COMT gene
The COMT (catechol-O-methyltransferase) gene is involved in the metabolism of the stress hormone dopamine. This gene has two variants, “Val” and “Met,” which affect the response to stress differently.
Val/Val type : Highly stress-resistant and easy to deal with calmly
Met/Met type : Sensitive to stress and prone to anxiety
Val/Met type: Has intermediate characteristics between the two
FKBP5 gene
The FKBP5 gene is involved in regulating the stress hormone cortisol. Mutations in this gene affect people’s ability to adapt to stress, making some more susceptible to the effects of chronic stress.
Epigenetics is the regulation of gene expression without altering the DNA sequence, and stress can cause epigenetic changes that can have transgenerational effects.
Stress and gene expression
Research has shown that exposure to severe stress in childhood alters the expression of genes involved in stress response in the brain, affecting stress tolerance in adulthood.
NR3C1 gene (glucocorticoid receptor gene): Early life stress causes methylation of this gene, which alters the regulation of stress hormones
BDNF gene (brain-derived neurotrophic factor): Stress reduces the expression of this gene, increasing the risk of depression and anxiety
Influence from parents to children
Recent research suggests that stress-induced epigenetic changes can be transmitted from parent to child. For example, it has been reported that when a father experiences severe stress, the effects are transmitted through sperm to affect the stress response of the child.
Utilizing genetic testing
Genetic testing can help you understand your stress tolerance. Recently, the number of companies offering genetic testing services has increased, making it easy to get tested.
What genetic testing can tell you
Stress sensitivity (5-HTTLPR, COMT gene, etc.)
Stress hormone regulation function (FKBP5 gene)
Risk of mood disorders and anxiety
Based on the results of your genetic testing, you will be able to choose a stress management method that suits you best.
People with a genetic type that has low stress tolerance can regulate their autonomic nervous system and improve their ability to adapt to stress by incorporating mindfulness meditation.
2. Aerobic exercise
Exercise helps regulate the stress hormone (cortisol), making people more resilient to stress, especially those with the Met form of the COMT gene.
3. Dietary Therapy
By actively consuming nutrients that affect stress, you can improve your ability to cope with stress.
Tryptophan (bananas, nuts, dairy products) helps produce serotonin
Anti-stress magnesium (spinach, nuts)
Omega-3 fatty acids (oil fish, flaxseed oil) that support mental stability
4. Optimize your sleep
People who are highly sensitive to stress are more susceptible to the effects of lack of sleep, so it is important to maintain a regular lifestyle.
5. Social support
Interacting with family and friends can help reduce stress, so if you find that you have a genetic predisposition to low stress, staying socially connected can be beneficial.
In this way, utilizing genetic information will enable more personalized stress management. Implement appropriate strategies and practice healthy stress management.
6. Lifestyle tips to increase stress tolerance
By utilizing your genetic information, you can choose a stress management method that suits you, but it’s important to incorporate it into your daily life. Here, we’ll introduce some specific lifestyle changes that can help increase your genetic resilience to stress.
1. Create a routine
People with low stress tolerance tend to be more prone to anxiety around unexpected events, so incorporating routine into their daily lives can be beneficial.
Morning routine : Wake up at a consistent time and incorporate stretching and light exercise.
Work/study routine : Deciding work and break times reduces unnecessary stress
Evening routine: Implement a relaxing ritual (e.g., reading or taking a bath)
Having a routine helps you avoid wasting energy and maintain peace of mind.
2. Digital detox
Excessive use of smartphones and computers increases the secretion of stress hormones and reduces the quality of sleep. People who are genetically more susceptible to stress are particularly susceptible to the effects of digital devices, so try the following measures to avoid them.
Turn off screens an hour before bed
Limit your social media usage time
Make a conscious effort to take time away from digital devices on your days off
Developing these habits can help relax your brain and reduce stress.
3. Music Therapy
Music suppresses the secretion of stress hormones (cortisol) and has a relaxing effect. Music that regulates the autonomic nervous system (classical music, nature sounds, etc.) is particularly effective for people with genetic types that are highly susceptible to stress.
When I want to concentrate : Baroque music (Mozart, Bach, etc.)
When you want to relax : Environmental sounds (waves, birds chirping, etc.)
For an energy boost: Up-tempo music (pop, jazz, etc.)
If your genetic testing reveals that you have low stress tolerance, we recommend incorporating music into your daily life.
7. The relationship between stress and intestinal environment
Recent research has revealed that the intestinal environment affects stress resistance . The intestines are also known as the “second brain,” and the balance of intestinal bacteria is involved in mental stability.
The relationship between intestinal bacteria and stress
Gut bacteria produce serotonin (about 90% of serotonin is produced in the gut)
Poor intestinal environment increases the risk of anxiety and depression
Certain gut bacteria improve stress resistance
If you are genetically susceptible to stress, it is believed that improving your intestinal environment can help you manage stress
Food that improves the intestinal environment
Eat fermented foods (yogurt, natto, miso, etc.)
Eat plenty of fiber (vegetables, fruits, seaweed, etc.)
Eat omega-3 fatty acids (oil, flaxseed oil, etc.)
Avoid processed foods and excess sugar
A healthy intestinal environment improves stress tolerance and leads to better physical and mental health.
8. Utilizing hormones that increase stress resistance
Hormonal balance plays a vital role in stress management, as hormone levels change not only due to genetic factors but also due to lifestyle choices.
How to increase happy hormones
Serotonin (relaxation hormone)
Exposure to sunlight (e.g., morning walks)
Do rhythmic exercise (walking, yoga, etc.)
Eat bananas and soy products (they are the building blocks of serotonin)
Oxytocin (the love hormone)
Increase physical contact with family and friends
Interact with pets
Express your gratitude by saying “Thank you”
Endorphins (happiness hormones)
Laugh (e.g., watching a comedy movie)
Make exercise a habit
Eat chocolate in moderation
Consciously increasing these hormones can improve stress resistance and compensate for genetic susceptibility to stress.
9. The relationship between stress and sleep
Sleep is one of the most important factors in stress management, and people with a genetic predisposition to stress can improve their resistance by improving the quality of their sleep.
Habits for good quality sleep
Avoid blue light before bed (turn off your smartphone and PC)
Avoid caffeine (coffee, green tea, etc.) before bed
In the evening, incorporate relaxing habits (aromatherapy, reading, stretching, etc.)
Improve your bedroom environment (pay attention to temperature, humidity, and lighting)
Maintain a consistent sleep rhythm (go to bed at a regular time even on holidays)
People who are genetically more susceptible to stress can improve their daytime stress tolerance, especially by improving the quality of their sleep.
To put stress management using genetic information into practice, it is important to incorporate it into your daily routine . To ensure you can continue the practice without straining yourself, be sure to keep the following points in mind.
Start with small steps (don’t try to make big changes right away, just do what you can)
Keep a journal (record your stress levels and areas for improvement)
Find the method that’s right for you (use the results of your genetic testing to choose the method that’s best for you)
Accumulating successful experiences (By gradually experiencing the effects of stress management, it becomes easier to continue)
Understanding your genetic makeup and managing stress in ways that work for you can help you live a healthier, more fulfilling life.
11. Mental training to improve stress tolerance
People who are resistant to stress not only have genetic factors, but also have habits that increase their resilience through mental training . Even people who are genetically sensitive to stress can improve their tolerance to stress with appropriate training.
1. Use cognitive behavioral therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a method of reducing stress by changing the way people think and behave in response to stress.
Modify negative thoughts
For example, instead of thinking, “What if I fail?”, think of failure as an opportunity to grow.
Set realistic goals
Set small, achievable goals within reasonable limits and build up success stories
Changing behavioral patterns
When you feel stressed, try to take some action to change your mood, such as taking a deep breath or taking a walk
2. Positive Psychology
Positive psychology is a field of psychology that aims to increase happiness and satisfaction. Even people who are genetically predisposed to stress can improve their stress tolerance by adopting positive habits.
Have a gratitude habit
Every day, write down three good things that happened today
Leveraging strengths
Actively do what you are good at and what you like
Have an optimistic mindset
See failure as a lesson for the next success
3. Mindfulness and breathing exercises
Mindfulness is the practice of focusing your attention on the present moment and letting go of unnecessary thoughts. People with the S-type serotonin transporter gene (5-HTTLPR) are particularly susceptible to stress, so making mindfulness a habit can be particularly effective.
Mindfulness Meditation
Close your eyes and focus on your breathing for 5-10 minutes a day
Deep breathing method (4-7-8 breathing method)
Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds
Stimulates the parasympathetic nervous system and enhances relaxation
12. Latest trends and future prospects for genetic testing
Advances in genetic research are increasingly clarifying the relationship between stress and genes. It is expected that future genetic testing will become more accurate, enabling individually optimized stress management.
1. Personalized stress management using AI
In recent years, services have emerged that use artificial intelligence (AI) to combine genetic information and lifestyle data to propose optimal stress management plans for individuals.
AI analyzes genetic data and suggests optimal diet, exercise, and sleep habits
Real-time stress monitoring
Stress management using biofeedback
2. Development of epigenetic therapy
Advances in epigenetic research are leading to the development of treatments that reverse stress-induced changes in gene expression。
Improving stress tolerance by correcting methylation
Optimizing epigenetic effects through diet and supplements
Developing new drugs to reduce the effects of stress
These advances are expected to lead to personalized medicine based on genetic information, enabling more scientifically based stress management.
13. Examples of stress management using genetic information
We will introduce specific examples of stress management using genetic testing.
Case 1: A company employee with low stress tolerance
Genetic test results : Serotonin transporter gene (5-HTTLPR) is “S/S type”, COMT gene is “Met/Met type”
Challenges : I am weak to work pressure and have high anxiety
Measures implemented
Mindfulness meditation for 5 minutes each day
Include bananas and soy products in your dinner to promote serotonin synthesis.
Walking regularly reduces stress hormones
Results : Less anxiety and less work stress after 3 months
Case 2: Athletes in high-stress environments
Genetic test results : COMT gene is “Val/Val type”, no mutation in FKBP5 gene
Problem : Pre-match stress reduces concentration
Measures implemented
Listening to relaxation music before a competition
Avoid caffeine before bed to improve the quality of your sleep
Incorporate breathing techniques (4-7-8 breathing) to enhance relaxation
The result : more consistent performance and less pre-match nervousness
As these examples show, utilizing genetic information can enable more effective stress management .
Genetic testing can be a great help in managing stress, but it’s important to understand the following points:
1. Genes aren’t everything
Genes only indicate “tendencies,” and environment and lifestyle also have a significant influence. It is important not to get too caught up in the results of genetic testing, but to focus on comprehensive stress management.
2. Emphasize scientific evidence
Although an increasing number of companies are offering genetic testing, some of the tests are not based on sufficient scientific evidence. It is important to use tests from reputable institutions and refer to the latest research data.
3. Don’t self-diagnose, consult with a specialist
Talking to your doctor or counselor about how to use the results of your genetic test can help you manage stress more effectively.
In this way, utilizing genetic information will enable more scientifically based stress management . It is expected that further advances in research will lead to the realization of even more individually optimized stress countermeasures.
15. Practical Approaches to Stress Management Using Genetic Information
So far, we have explained in detail how to use genetic information in stress management, but how to specifically incorporate this information into your daily life is important. In this chapter, we will explain more practical stress management methods based on the results of genetic testing.
1. Stress management strategies based on your genotype
Based on the results of the genetic test, we will divide people into those with high stress tolerance and those with low stress tolerance, and introduce stress management methods that are appropriate for each type.
① Low stress tolerance type (5-HTTLPR S type / COMT Met type / FKBP5 mutation)
This type of person is prone to stress and is highly susceptible to environmental influences, so strategies to proactively manage stress are effective.
Recommended actions:
Strict routine
Wake up and go to bed at set times
Make a list of your daily tasks to prevent procrastination
Nutritional management for stress reduction
Eat foods that help synthesize serotonin (bananas, nuts, beans)
Actively take magnesium and B vitamins, which have anti-stress effects.
Optimizing environmental factors
Reduce noise and create an environment that helps you concentrate
Use relaxing scents (lavender, chamomile)
Moderate exercise habits
30 minutes of light aerobic exercise (walking, jogging) every day
Yoga and Pilates suppress stress hormones
② Highly stress-resistant type (5-HTTLPR L type / COMT Val type / no FKBP5 mutation)
Although these types are resilient to stress and relatively adaptable to adversity, they can still let stress build up if they let their guard down, so strategies to reduce stress in the long term are beneficial.
Recommended actions:
Regular review of stress management
Self-assess your stress level once a week
Don’t be overconfident, and be mindful of your physical and mental health
Stress management using intellectual stimulation
Incorporate hobbies and creative activities (reading, playing an instrument, art)
Learning new skills improves brain function and stress resistance
Utilizing social support
Value interactions with others and create an environment where people can seek advice when they feel stressed.
Volunteering and team sports create social connections
Eat a light dinner and finish it two hours before bedtime
Use of stress-relief supplements
Ashwagandha (supports proper cortisol secretion)
L-theanine (enhances relaxation and suppresses cortisol)
② Regulation of adrenaline and noradrenaline
Adrenaline and noradrenaline are hormones that promote the “fight or flight” response to stress. In moderation, they can improve focus, but in excess , they can cause palpitations and anxiety.
How to stabilize your adrenaline:
Don’t consume too much caffeine
People who are particularly susceptible to stress should avoid caffeine intake in the afternoon and later.
Take a short nap
A 15-20 minute nap will help balance your autonomic nervous system
Massage and hot baths
Relieves muscle tension and activates the parasympathetic nervous system
16. The latest stress management tools and apps
Advances in technology have led to an increase in digital tools and apps that support stress management. By utilizing these tools in conjunction with genetic testing results, you can more effectively manage your daily stress .
1. Stress Monitoring App
Headspace (meditation and mindfulness app)
Calm (helps manage stress and improve sleep)
Moodfit (mood tracking and cognitive behavioral therapy)
2. Wearable devices
Fitbit (with stress management and heart rate variability)
Oura Ring (analyzes sleep and stress levels)
Apple Watch (breathing exercise and mindfulness reminder function)
3. Biofeedback Devices
Muse（脳波を測定し、リアルタイムでリラックス度を分析）
HeartMath Inner Balance（心拍変動を活用したストレス管理）
By using these tools, you can understand your stress levels in real time and take appropriate measures.
17. The future of stress management using genetic information
In the future, personalized stress management using AI and big data is expected to develop further. The accuracy of genetic testing will improve, and more detailed personalized plans will be provided.
AI analyzes genetic information and proposes individually optimized stress countermeasures
Advances in epigenetics research provide methods for regulating gene expression
Integrating wearable devices with genetic data enables real-time stress management
By utilizing genetic information, more scientific and individually optimized stress management will be possible, allowing people to build stress-resistant lifestyles.
Summary
Stress management using genetic information is a powerful tool for understanding individual stress susceptibility and implementing optimal measures. Polymorphisms in genes such as 5-HTTLPR and COMT are known to affect stress tolerance, and genetic testing can enable individually optimized stress management. Furthermore, incorporating practical, evidence-based methods such as mindfulness, exercise, diet, and improved sleep can help build a stress-resistant lifestyle.
