In modern society, mental toughness and stress resistance are important factors that greatly affect an individual’s health and quality of life. It has become clear that these characteristics are influenced not only by environmental factors but also by genetic factors. Advances in genetic testing have made it possible to identify genetic factors related to an individual’s stress response and mental toughness, which is expected to help with more effective stress management and improved mental health.
Genetic basis of mental toughness and stress resistance
The role of Tob genes
Research from the Okinawa Institute of Science and Technology Graduate University (OIST) has shown that the Tob gene is involved in resistance to mental stress. This gene plays an important role in reducing depression, fear, and anxiety, and in experiments using mice, it was confirmed that mice lacking the Tob gene showed strong depression, fear, and anxiety. Furthermore, it has been revealed that the Tob gene acts in the hippocampus of the brain to reduce fear and depression.
A research team at the RIKEN Institute has discovered that stress resistance acquired by the parent generation is passed on to the next generation through epigenetic information. This research suggests that stress experienced by the parent generation may cause epigenetic changes, and that this information may be transmitted to offspring, allowing the offspring to also acquire stress resistance.
Research at Kyoto University has shown that an ion channel called TRPM2 is involved in stress responses. It has been revealed that mice lacking TRPM2 have increased resistance to social stress, but reduced behavioral flexibility. This suggests that the TRPM2 channel plays an important role in stress responses and behavioral adaptability.
Genetic testing can identify genetic factors related to an individual’s mental toughness and stress resistance and suggest personalized stress management and mental health improvement measures. For example, detecting genetic variants related to the Tob gene and the TRPM2 channel can help evaluate susceptibility and adaptability to stress and select appropriate intervention methods.
Furthermore, research into the inheritance of epigenetic information suggests that stress management in the parental generation may also affect the mental health of their offspring, highlight the importance of stress management and improving mental health for the entire family.
Digging deeper into the relationship between genes and stress resistance
COMT gene and stress resistance
The catechol-O-methyltransferase (COMT) gene encodes an enzyme involved in dopamine metabolism, and has been shown to be associated with stress resistance. The Val158Met polymorphism, a variant of the COMT gene, is known to affect stress sensitivity.
Val/Val type (rapid decomposition of dopamine): Resistant to stress, but tends to have somewhat low creative thinking and flexible problem-solving abilities.
Met/Met type (slow dopamine breakdown): Vulnerable to stress, but tend to have high cognitive and learning abilities.
Val/Met type (intermediate): These characteristics are mixed in a balanced way.
The effects of the COMT gene must be considered in combination with environment and lifestyle: for example, a stressful environment may favor the Val/Val phenotype, whereas a creative or academic environment may favor the Met/Met phenotype.
5-HTTLPR and the stress response
The 5-HTTLPR polymorphism in the serotonin transporter gene (SLC6A4) is associated with stress resistance and risk of depression. This gene regulates serotonin reuptake and affects serotonin levels in the brain.
S type (short allele) High sensitivity to stress and increased risk of depression.
L type (long allele) High resistance to stress and strong mental resilience.
People with S blood type tend to be more susceptible to depression in stressful environments, so adjusting their environment and managing stress appropriately are particularly important. On the other hand, people with L blood type are more likely to be able to maintain a relatively stable mental state even under some stress.
BDNF gene and stress resistance
The BDNF gene, which encodes brain-derived neurotrophic factor (BDNF) , is also an important factor influencing stress resistance. BDNF is involved in neural growth and plasticity, and supports adaptation to stress.
特に、BDNF遺伝子のVal66Met多型は、ストレスに対する感受性と密接に関連しています。
In particular, the Val66Met polymorphism in the BDNF gene is closely associated with susceptibility to stress.
Val/Val type Easily adaptable to stress, high neural plasticity.
Met/Met type It is susceptible to stress and may affect memory and learning ability.
Mutations in this gene make the brain more susceptible to the effects of stress, so regular exercise, meditation, and proper nutrition can help manage stress.
Genetic testing and stress management practices
1. Gene-based approaches to increasing stress tolerance
By using genetic testing, you can understand the genetic characteristics related to your stress tolerance and build a lifestyle accordingly.
Diet and nutrition adjustments
If your COMT gene is Met/Met, you should limit your caffeine intake and drink green tea or chamomile tea.
If you have a mutation in the BDNF gene , increasing your intake of omega-3 fatty acids (fish and nuts) can support neuroplasticity.
Exercise Selection
Aerobic exercise such as jogging and cycling is effective in increasing BDNF .
If your COMT gene is Val/Val , you can reduce stress by practicing yoga or mindfulness.
Improves sleep quality
If your 5-HTTLPR gene is type S , it is a good idea to be conscious of habits that promote the secretion of melatonin (such as cutting out blue light before going to bed) in order to improve the quality of your sleep.
2. Interaction between environmental factors and stress tolerance
In addition to genetic factors, environmental factors also play an important role in determining stress resistance. The following factors interact with genetic factors to affect mental toughness:
Growing up
People who grew up in a stable environment during childhood have relatively high stress tolerance, even if they have the S type of 5-HTTLPR.
On the other hand, if you experience severe stress during childhood, you are likely to have an excessive stress response.
Workplace and social environment
Managing work stress is especially important if you have genes that confer low stress tolerance .
People who work in high-stress environments need to get adequate rest and take care of their mental health .
3. Personal care utilizing genes and stress resistance
Genetic testing can help personalise your care by:
Mental training: Use meditation, mindfulness, and breathing techniques to implement stress management strategies tailored to your genetic characteristics.
Drug and Supplement Selection: Because caffeine and certain supplements may work differently depending on your COMT gene, develop an appropriate nutritional strategy.
Career choices and work-life balance People with genetic types that are sensitive to stress would benefit from avoiding high-stress environments and seeking flexible working arrangements, such as working from home.
The future of genetic testing and its potential for stress management
In recent years, advances in genetic testing technology have made it possible to evaluate individual risks related to stress resistance and mental toughness. This will enable us to anticipate the following future:
The spread of stress tolerance diagnosis using AIWe may soon see an era in which AI analysis combining genetic information and lifestyle data will suggest individualized stress management methods.
Improving stress resistance through gene editing With the development of gene editing technologies such as CRISPR, it may be possible to enhance stress resistance in the future.
Further link between genes and stress resistance
The NR3C1 gene and stress response
The NR3C1 gene encodes a glucocorticoid receptor that influences sensitivity to the stress hormone cortisol, a key hormone involved in the stress response, and its proper regulation is essential for mental health.
If you have a mutation in the NR3C1 gene
Being hypersensitive to cortisol can make you more susceptible to stress.
Chronic stress can increase the risk of anxiety disorders and post-traumatic stress disorder (PTSD).
People who are susceptible to this gene are advised to avoid stressful situations as much as possible. Stress management strategies include adopting habits that help regulate cortisol secretion (e.g., regular sleep, meditation, and taking time to relax).
OXTR gene and social stress resistance
The OXTR gene is a gene that codes for the oxytocin receptor , which influences social bonding and stress tolerance. Oxytocin is also known as the “love hormone” or “bonding hormone” and is involved in forming relationships and reducing stress.
Differences due to polymorphisms in the OXTR gene
Type GG : Stress is more likely to be reduced when receiving social support.
AA/AG types : They have low stress tolerance and may not benefit much from social support.
Because this gene influences stress tolerance, it’s important for people with OXTR AA or AG to consciously cultivate positive relationships and support, and natural ways to increase oxytocin include physical contact, pets, meditation, and social activities.
The FKBP5 gene and memory of stress
The FKBP5 gene encodes a protein that regulates stress responses and is considered to be particularly susceptible to trauma and chronic stress. If there is a specific mutation in this gene, it is easier to remember the effects of stress and to bear mental burdens for a long period of time.
People with certain mutations in the FKBP5 gene
They are susceptible to the effects of past trauma.
They are at higher risk for PTSD and take longer to recover from stress.
Environmental stress can overactivate the stress response system in the brain.
For people who are susceptible to this gene, it is important to deal with stress early on. Cognitive behavioral therapy (CBT) and mindfulness therapy are effective, and it is recommended to develop habits that do not prolong stress.
Living a lifestyle that increases stress tolerance
It is important to understand the genetic differences in stress tolerance and practice ways to reduce stress in your daily life.
1. The relationship between nutrition and stress resistance
Diet is one of the key factors in increasing stress resistance. By consciously consuming certain nutrients, you can balance stress hormones and improve your mental health.
Promotes the secretion of BDNF and enhances neuroplasticity.
Reduces brain damage caused by stress.
B vitamins (eggs, liver, beans）
It is involved in the synthesis of neurotransmitters and properly regulates stress response.
Magnesium (nuts, spinach, bananas）
It suppresses the secretion of cortisol and promotes relaxation.
L-Theanine (Green Tea）
It promotes mental calm and prevents excess secretion of stress hormones.
2. Improved physical activity and stress resistance
Exercise is an extremely effective way to manage stress, and incorporating moderate exercise into your daily life can improve your resistance to stress.
Aerobic exercise (running, walking, cycling）
Increases the secretion of BDNF and strengthens the brain’s resistance to stress.
It promotes the secretion of serotonin and dopamine, contributing to mental stability.
Strength training (weightlifting, squats）
It suppresses excess secretion of cortisol and balances the stress hormones.
It affects the OXTR gene and contributes to reducing social stress.
3. Mental care to increase stress tolerance
It is also important to develop psychological coping skills to improve your mental resilience.
Cognitive behavioral therapy (CBT）
It is suitable for people who are susceptible to the FKBP5 gene and reduces the effects of past stress memories.
Meditation and Mindfulness
It has a stabilizing effect on the stress response of the NR3C1 gene, helping you maintain a relaxed state.
Emotional expression and social support
Effective in managing social stress associated with the OXTR gene.
Talking to family and friends and joining a support group can help.
4. Improved sleep quality and stress resistance
Lack of sleep reduces stress tolerance and has a negative impact on mental health, so getting enough quality sleep can improve your ability to cope with stress.
Establish a bedtime routine
Limit screen time and create a relaxing environment.
Maintain a regular sleep cycle
Go to bed and wake up at regular times to regulate your body clock.
Eat foods that increase melatonin
Cherries, nuts, and bananas are good choices.
The relationship between genes and hormones that affect stress resistance
1. Cortisol-gene interactions
Cortisol is known as the stress hormone and is closely related to genes involved in stress resistance. Proper regulation of cortisol secretion allows for a normal response to stress, but certain genetic mutations can cause abnormal cortisol secretion.
If you have a mutation in the NR3C1 gene
The sensitivity of cortisol receptors changes, resulting in an exaggerated response to stress.
Exposure to chronic stress increases the risk of depression and anxiety disorders.
When there is a mutation in the FKBP5 gene
The feedback control of cortisol becomes less effective, making you more susceptible to stress.
The risk of developing stress-related disorders such as PTSD increases.
To balance cortisol, it is important to exercise and manage stress. It is also possible to appropriately regulate cortisol secretion by improving your diet.
2. Serotonin and stress resistance
Serotonin is also known as the “happiness hormone” and has a significant impact on stress resistance. The SLC6A4 gene is known to regulate the secretion of serotonin. If there is a mutation in this gene, excessive reuptake of serotonin may occur, resulting in a decreased resistance to stress.
People with the S type of the SLC6A4 gene
Vulnerable to the negative effects of stress.
You may feel more anxious and your risk of depression may increase.
People with the L type of the SLC6A4 gene
They have high tolerance to stress and are less susceptible to emotional ups and downs.
To promote the secretion of serotonin, it is recommended to consume foods that are rich in tryptophan (bananas, nuts, dairy products, chicken, etc.) Also, sunbathing can promote the production of serotonin.
3. Dopamine and mental endurance
Dopamine is involved in the reward system and affects motivation and concentration. The DRD2 gene and COMT gene are related to dopamine degradation and receptor function, and also affect stress resistance.
Mutations in the DRD2 gene
The sensitivity of dopamine receptors decreases, weakening the reward system’s response to stress.
Loss of motivation and increased fatigue due to stress.
Val158Met polymorphism in the COMT gene
Val/Val types break down dopamine quickly and have high stress resistance, but tend to be less creative.
Met/Met types break down dopamine more slowly and have better concentration, but are more susceptible to the effects of stress.
To increase dopamine secretion, moderate exercise and listening to music are effective. Also, consuming a diet high in protein (meat, fish, eggs, soy products) can promote dopamine production.
A personalized strategy for stress resistance through genetic testing
1. Personalized optimization of stress management using genetic testing
Genetic testing can characterize genes involved in stress tolerance, allowing for individually optimized stress management.
Stress Management Methods for Different Types of Stress
People with genes that reduce stress tolerance
Mental care (meditation and breathing techniques)
Living in a low-stimulation environment
Foods that boost serotonin
People with genes that are highly resistant to stress
Promoting growth in a challenging environment
Improved performance in high stress environments
A diet that focuses on dopamine balance
2. Stress management combining genetics and psychology
Combining genetic as well as psychological approaches can lead to more effective stress management.
Cognitive behavioral therapy (CBT)
Particularly effective for people with mutations in the FKBP5 gene
Reduce the effects of stress and develop positive thinking habits
Mindfulness Meditation
It is suitable for people with a mutation in the NR3C1 gene and has the effect of suppressing excessive secretion of cortisol.
Social support
Deepening relationships with family and friends is especially helpful for people susceptible to the OXTR gene
The future of genetic research and the potential of stress management
1. Advances in AI and genetic analysis
It is believed that in the future, genetic analysis using AI will enable even more precise evaluation of stress resistance. It may become possible for AI to analyze individual genetic data and provide optimal stress management plans.
Personalized stress management using AI
Analysis combining genetic information and lifestyle data
Precise stress resistance evaluation
2. Development of gene editing technology
As gene editing techniques such as CRISPR technology improve, it may be possible to edit genes to improve stress resistance in the future. However, this comes with ethical issues and requires careful discussion.
Gene editing to improve stress tolerance
Reduced risk of PTSD and depression
Increased mental endurance
3. The importance of balance between genes and environment
Not only genetic factors but also environmental factors are closely related to stress resistance, so lifestyle improvements are important. By utilizing genetic testing and appropriately adjusting environmental factors, it is possible to maintain mental health.
Specific practices for improving stress tolerance
1. Manage stress through environmental optimization
By understanding the genetic differences in stress tolerance and adjusting the environment appropriately, stress can be reduced.
Create a quiet environment
People with a mutation in the NR3C1 gene find noisy and stimulating environments to be stressful, so they make sure to have a quiet space.
To improve the quality of your sleep, avoid blue light at night and keep your room dark.
Adequate breaks and time management
If you are prone to a lack of concentration due to the influence of the DRD2 gene, it is effective to use the Pomodoro technique (25 minutes of concentration + 5 minutes of break).
2. Lifestyle habits to balance hormones
Maintaining hormone balance is important for increasing stress resistance.
Regular meals and moderate exercise
Consciously consume omega-3 fatty acids, B vitamins, and magnesium to promote the secretion of serotonin and dopamine.
Incorporating aerobic exercise at least three times a week promotes the secretion of BDNF and improves your ability to adapt to stress.
Bathing and relaxation
Immersing in lukewarm water (38-40°C) activates the parasympathetic nervous system and suppresses excess secretion of cortisol.
3. Gene-based individual optimization
By utilizing the results of genetic testing and choosing stress management measures that suit you, you can provide more effective mental care.
People with type S of the SLC6A4 gene should prioritize habits that increase serotonin.
People with the Met type of the COMT gene : Limit your caffeine intake and increase your relaxation time.
People with AA type of OXTR gene → Actively utilize social support.
Summary
Genes have a significant impact on stress resistance and mental endurance. Genes such as COMT, SLC6A4, BDNF, and NR3C1 determine individual stress responses, and taking appropriate measures can improve mental health. By utilizing genetic testing and adopting stress management methods that suit you, you can deal with stress more effectively. Combined with environmental factors and lifestyle, you can take advantage of your genetic characteristics and achieve a healthier life.
