We feel stress every day due to various factors such as work and relationships. However, there are individual differences in how we feel and deal with stress, and even in the same environment, some people feel strong stress while others do not. It has been revealed that “genetic factors” are involved as one of the causes of this difference.
Representative examples of genes involved in stress resistance include the 5-HTTLPR (serotonin transporter gene) and the COMT (catechol-O-methyltransferase) gene .
5-HTTLPR (serotonin transporter gene)
Serotonin is a neurotransmitter involved in emotional stability and has a significant impact on stress resistance. This gene has two types of variants, S type (Short) and L type (Long), which have the following characteristics:
People with S blood type (Short blood type) : They are sensitive to stress and tend to feel anxious easily.
People with L blood type (Long blood type) : They have high stress tolerance and tend to be strong under pressure.
Approximately **68.2%** of Japanese people are believed to have type S blood, and they are thought to be more sensitive to stress than Westerners.
COMT (catechol-O-methyltransferase) gene
COMT is a gene that codes for an enzyme that breaks down dopamine and affects cognitive function during stress.
People with Met type : Sensitive to stress and prone to anxiety.
People with Val blood type : They have high stress tolerance and can respond calmly.
This shows that people respond differently to stress depending on their genetic makeup.
2. Stress tolerance determined by genetic testing
By using genetic testing, you can objectively find out what type of stress tolerance you have .
What genetic testing can tell you
Stress resistance (genetically weak or strong against stress)
Ease of controlling emotions during stress
The effects of stress on the body (effects on autonomic nervous system and hormone balance)
Trends in optimal stress management methods
Taking a genetic test can help you implement more effective stress management strategies.
3. Gene-based stress management
(1) Measures for people with low stress tolerance
For people who are genetically sensitive to stress, it is effective to be conscious of lifestyle habits that stabilize serotonin and dopamine .
1. Habits to increase serotonin
Exposure to morning sunlight (promotes the secretion of serotonin)
Do rhythmic exercise (walking, yoga, running)
Incorporate deep breathing and meditation (to regulate the autonomic nervous system)
② Food that relieves stress
Foods that contain tryptophan (bananas, nuts, salmon)
Foods containing magnesium (spinach, almonds, brown rice)
Avoid caffeine (if you are genetically sensitive to it, it can increase anxiety)
(2) Measures for people with high stress tolerance
Even if you have a high stress tolerance, it is important not to be overconfident and to practice proper self-care.
① Effective exercise habits
Relieve stress with high-intensity interval training (HIIT) and strength training
Incorporate social activities, such as team sports
② Set goals and take advantage of the spirit of challenge
People with high stress tolerance tend to be more motivated by being in a challenging environment. Setting new goals in work or hobbies can help you live a more fulfilling life.
4. The relationship between genes and the environment (epigenetics)
It is known that the function of genes is not determined at birth, but can change depending on lifestyle and environment . This is called “epigenetics.”
For example, even twins with the same genotype will have different stress tolerances if their lifestyles differ. In other words, by taking appropriate measures based on the information obtained from genetic testing, it is possible to change one’s constitution to be more resistant to stress .
Practicing epigenetics to enhance stress resistance
Get quality sleep (at least 7 hours)
Maintain moderate exercise (exercise at least three times a week)
Eat a balanced diet (avoid processed foods and eat fresh ingredients)
Practice meditation and mindfulness (which can help reduce stress hormones)
5. Use of genetic testing and precautions
Genetic testing is an effective way to learn about one’s stress tolerance, but it is only a way to learn about “tendencies” and is not a definitive diagnosis .
Points to note when using genetic testing
Stress tolerance is not determined solely by genetics; environment and experience also play a major role.
Don’t rely too much on the influence of genes; improving your daily lifestyle is also important
Do not take extreme actions based on test results, but use them in consultation with experts.
6. Practicality of genetic testing in stress management
Genetic testing is not just a “self-analysis tool,” but a guide to more effective stress management. It is particularly attracting attention in the fields of personalized medicine and healthcare , and will enable people to choose stress management methods that suit them.
(1) Individualized approach to stress management
Conventional stress management methods that are considered to be “generally effective” have been applied to many people. However, by utilizing genetic testing, it becomes possible to provide customized stress management such as the following:
Genetic types
Features
Recommended stress management techniques
5-HTTLPR S type
Sensitive to stress and anxiety
Meditation, yoga, music therapy, low-caffeine diet
5-HTTLPR L type
High stress tolerance, calm
Growth, goal setting and leadership development in a challenging environment
COMT Met type
Easily anxious and prone to hyperfocus
Make time for rest, relaxation, and hobbies
COMT Val type
Able to remain calm but lacks emotional expression
Utilize social support and increase social interaction
In this way, by choosing stress management methods that suit you based on your genetic information, you can control stress more effectively.
(2) Examples of use in the workplace
Stress management is becoming increasingly important in the workplace. In particular, by utilizing genetic testing, it will be possible to propose work styles that correspond to each employee’s stress tolerance.
Employees with low stress tolerance → Flexible working styles (use of remote work, setting regular break times)
Employees with high stress tolerance → Give them positions of responsibility and increase opportunities for challenges
This allows companies to maintain productivity while improving the mental health of their employees.
7. The relationship between stress and immune function
There is a strong relationship between stress and immune function. Chronic stress can weaken the immune system and make you more susceptible to illness.
(1) Effects of cortisol
When we feel stress, the hormone cortisol is secreted in the body. This hormone has the role of temporarily mitigating the stress response, but chronic stress can cause the following problems:
Weakened immunity – more susceptible to colds and flu
Poor quality of sleep → Insomnia and increased fatigue
(2) Stress and intestinal environment
Recent research has shown that stress also affects the intestinal flora (balance of intestinal bacteria). In particular, stress can reduce the “good bacteria” in the intestines, which can lead to a decline in digestive function and an imbalance in the immune system .
(3) Improving immune function through stress management
Given that stress has a negative effect on the immune system, the following measures can help improve immune function:
Consume probiotics (yogurt, fermented foods)
Get enough sleep (aim for 7-8 hours)
Make moderate exercise a habit (walking, strength training, stretching)
Be conscious of stress management (mindfulness, making time for hobbies)
Understanding your own stress-resistance characteristics through genetic testing can lead to more effective immune care.
8. Stress and brain health
Stress also has a significant impact on brain function, particularly in relation to problems such as impaired memory and concentration , and an increased risk of depression and anxiety disorders .
(1) Effects of chronic stress on the brain
Research has shown that chronic stress can cause the hippocampus (the part of the brain that controls memory) to shrink, which can result in the following symptoms:
Decreased concentration → Less efficient at work or study
Emotions become harder to control → You become more irritable
Increased risk of depression → Long-term psychological damage
(2) Maintaining brain health through genetics
By using genetic testing to understand your stress tolerance, you can take appropriate measures to protect your brain health.
Ensuring adequate rest and relaxation (especially for those with low stress tolerance)
Genetic testing is a powerful tool for objectively understanding stress tolerance and identifying optimal stress management methods. Although sensitivity to stress is determined to some extent by genetics, it can also be modified by environmental and lifestyle factors .
Future action plans
Take a genetic test to understand your stress tolerance
Based on the test results, choose appropriate stress management measures.
Be aware of epigenetics and improve your environment and lifestyle
Let’s proactively utilize our genetic information to effectively manage stress and live a healthy life.
10. The relationship between stress and sleep
There is a deep relationship between stress and sleep. Accumulating stress can lead to shallow sleep and difficulty falling asleep. On the other hand, it is known that getting good quality sleep can improve stress resistance and daytime performance.
(1) The effect of stress on sleep
When you feel stressed, your sympathetic nervous system (your fight-or-flight nervous system) becomes activated, making it harder to relax. If this condition continues, it can cause the following sleep disorders:
Trouble falling asleep (increased risk of insomnia)
Waking up frequently during the night (poor quality of sleep)
Increased frequency of nightmares (overactivity of the brain due to stress)
Feeling tired even when waking up in the morning (due to cortisol)
(2) The relationship between genes and sleep
Recent studies have shown that genes also play a role in the quality of your sleep.
PER3 gene (involved in circadian rhythm):
If you have this mutation, you are more likely to have a nocturnal lifestyle.
For those who are easily stressed, it is effective to sleep longer.
CLOCK gene (involved in regulating sleep rhythm):
Mutations can lead to poorer sleep quality
It’s easy to get into the habit of staying up late at night
(3) How to ensure quality sleep
It is important to develop sleep habits that suit you based on the results of your genetic test.
Go to bed and wake up at the same time every day (to stabilize your body clock)
Avoid using your smartphone or PC one hour before going to bed (avoid blue light)
Have a habit of relaxing before going to bed (reading, stretching, meditating, etc.)
Adjust your caffeine intake (avoid afternoon caffeine if you are genetically sensitive)
11. The relationship between stress and hormones
When we are under stress, our body releases a variety of hormones that act as an adaptive response in the short term, but if they are secreted over the long term they can have a detrimental effect on our health.
(1) Types and roles of stress hormones
Cortisol (stress hormone)
It is secreted to help deal with stress, but excess can cause anxiety and fatigue.
Chronically high levels can lead to a weakened immune system, weight gain, and increased risk of depression
Adrenaline (the fight or flight hormone)
Responds to momentary stress by increasing heart rate and blood pressure
If high for a long period of time, it can increase the risk of palpitations, high blood pressure, and heart disease.
Serotonin (the happiness hormone)
Involved in stress tolerance and mood stabilization
If it is low, you are more likely to experience symptoms of anxiety and depression.
(2) How to prevent hormonal imbalance caused by stress
Do moderate exercise (light jogging or yoga is effective)
Eat a balanced diet (focus on foods that contain tryptophan, the precursor of serotonin)
Getting enough rest and sleep (helps keep cortisol in check)
Make time for hobbies (effective for reducing stress)
By using genetic testing, you can understand your hormone balance tendencies and adopt appropriate stress management methods.
(1) The mechanism by which exercise reduces stress
(1) The mechanism by which exercise reduces stress
Exercise is extremely effective for reducing stress and maintaining mental health because it affects neurotransmitters in the brain .
Increases the release of endorphins (the “happiness hormones” that improve your mood)
Reduction in stress hormone (cortisol) (relaxing effect after exercise)
Balancing the autonomic nervous system (regulating the sympathetic and parasympathetic nervous systems)
(2) Choose an exercise method that suits your genetics
It is important to utilize the information provided by genetic testing and incorporate exercise that is right for you.
Genetic types
Stress tolerance
Recommended exercise
5-HTTLPR S type
Sensitive to stress
Yoga, stretching, walking
5-HTTLPR L type
High stress tolerance
Running, HIIT, and strength training
COMT Met type
I get nervous easily
Gentle exercise (pilates, tai chi)
COMT Val type
Calm but lacking in emotional expression
Team sports and dance
(3) Tips for making exercise a habit
Exercise a little every day (even 5 minutes of stretching is effective)
Continue exercising without overdoing it (choose the exercise intensity that suits you)
Find an activity you enjoy (dancing, swimming, etc. if running isn’t your thing)
13. Using mindfulness to reduce stress
Mindfulness is one of the most effective methods for managing stress.
(1) What is mindfulness?
Mindfulness is a method of freeing yourself from regrets about the past and worries about the future by focusing your attention on the present moment .
(2) The effects of mindfulness
Decreasing stress hormone (cortisol)
Balancing the autonomic nervous system
Improve concentration and judgement
Improved sleep quality
(3) Easy ways to practice mindfulness
5 minutes of meditation a day (focus on your breathing)
Be sure to taste your food properly (avoid eating while doing other things)
Try walking meditation (walking slowly and paying attention to your surroundings)
Practicing mindfulness can help improve your stress tolerance.
14. The relationship between stress and intestinal environment
There is a close relationship between stress and the intestinal environment. The intestines are also called the “second brain” and are one of the organs that are strongly affected by stress. When stress deteriorates the intestinal environment, it also has a negative impact on mental and physical health.
The gut-brain axis refers to the relationship in which the gut and the brain influence each other in two directions. Stress disrupts intestinal movement, and conversely, a poor intestinal environment affects brain function.
The effect of stress on the intestinal environment
Decrease in good bacteria
Increase in bad bacteria
Increased intestinal inflammation, constipation, and diarrhea
The impact of gut environment on the brain
Decreased production of serotonin (the happiness hormone)
Increased anxiety and depression
Impaired concentration and judgement
(2) Stress management to improve intestinal function
In order to prevent the deterioration of the intestinal environment due to stress, it is important to maintain a balance of intestinal bacteria .
① Intake of fermented foods
yogurt
Natto
Kimchi
miso
These fermented foods have the effect of increasing the good bacteria in the intestines and making the body more resistant to stress.
② Eat foods that are high in dietary fiber
brown rice
oatmeal
Vegetables (burdock, cabbage, broccoli)
beans
Dietary fiber serves as food for intestinal bacteria and improves the intestinal environment.
3. Drink plenty of fluids
Drinking water is also important for good intestinal movement. Drinking 1.5 to 2 liters of water a day will prevent constipation and improve your intestinal environment.
15. The relationship between stress and beauty
Stress also affects the health of your skin and hair . In particular, prolonged stress can disrupt hormone balance and impair blood flow, causing skin problems and hair loss.
(1) Effects of stress on the skin
Increased acne and pimples (excessive sebum production)
Dry skin and increased wrinkles (decrease in collagen)
Worsening dullness and dark circles under the eyes (poor circulation)
When stress becomes chronic, the increase in cortisol disrupts skin turnover, making the skin more susceptible to aging.
To minimise the impact of stress on your beauty, the following measures can be effective:
① Live a regular life
Get 7-8 hours of sleep (this helps stimulate the production of growth hormone)
Eat meals at the same times each day (to prevent blood sugar fluctuations)
② Eat foods with antioxidant properties
Vitamin C (lemon, orange, bell pepper)
Vitamin E (avocados, nuts, olive oil)
Polyphenols (green tea, cacao, blueberry)
By consciously consuming foods that have antioxidant properties, you can prevent skin damage caused by stress.
3. Relax when you feel stressed
Use aromatherapy (lavender, chamomile, etc.)
Massage and stretch (to improve blood circulation)
Listen to your favorite music (activates the parasympathetic nervous system)
16. The relationship between stress and relationships
Many causes of stress are related to interpersonal relationships. In particular, interpersonal relationships at work and at home are often stressful, and managing them well can lead to stress reduction.
(1) Main causes of interpersonal stress
Lack of communication (leading to misunderstandings and conflicts)
Excessive sense of responsibility (trying too hard to meet other people’s expectations)
Relationships with negative people (people who complain and criticize a lot)
(2) How to reduce stress in relationships
① Expressing your opinion appropriately (assertion)
Expressing opinions while controlling emotions
Learn to say “NO”
Respect the other person’s position
② Keep an appropriate distance from people who cause you stress
If the relationship is deteriorating, don’t force yourself to get too involved.
Reduce contact with people who make you feel stressed
3. Increase positive relationships
Spend more time talking to people you trust
Consciously express gratitude
Managing interpersonal stress properly can help you achieve emotional stability.
17. Stress-free life with genetic testing
Stress has a significant impact on our health, beauty, and quality of life, but by utilizing genetic testing, it is possible to implement more effective stress management measures .
Stress management practices
✅ Know your stress tolerance with a genetic test. ✅ Establish a lifestyle and stress-resistance ✅ Be aware of moderate exercise, sleep, and diet ✅ Review mindfulness and relationships.
By using genetic testing to find the stress management methods that work for you, you can live a more fulfilling and healthier life.
18. The future of stress management and the use of technology
In the future, stress management will become more personalized and combined with technology to create even more effective methods.
(1) Stress monitoring using wearable devices
In recent years, smartwatches and wearable devices have become available that can measure stress levels in real time, allowing you to take appropriate measures before stress builds up.
Measure your heart rate variability (HRV) and understand your stress level
Analyzes sleep quality and suggests optimal resting methods
Alert function to encourage relaxation when stress levels rise
(2) Stress management using AI
Apps and services that utilize artificial intelligence (AI) can analyze an individual’s genetic information and daily stress levels, making it possible to suggest optimal stress management measures .
AI-based stress analysis and counseling
Providing personalized meditation programs
Record your lifestyle habits and receive advice on improving your stress tolerance
It is hoped that in the future, the combination of genetic information and the latest technology will lead to more effective stress management.
Summary: The importance of stress management using genetic testing
Stress has a significant impact on our health, mental health, and quality of life, but genetic testing can help us implement more effective stress management strategies .
✅ Understand your stress tolerance at a genetic level. ✅ Optimize lifestyle habits and build stress resistance ✅ Utilize exercise, diet, sleep, and mindfulness ✅ Incorporate the latest technology and manage efficiently
By leveraging your genetic information and finding the stress management methods that work for you, you can live a more fulfilling and healthier life.
