Stress, Oxidative Stress, and Your Genes: Understanding Resilience
What is the link between stress management, oxidative stress, and mental health?
Do your genes make you stress resilient or stress-prone?
By Marina Shanafelt, MS CNS
We’re all too familiar with stress and constantly hear about the latest ways to manage it: deep breathing, yoga, cold plunges, and more. While it’s impossible to eliminate stress entirely from our lives, it’s essential to take steps to minimize its negative impact. That’s because there’s a powerful connection between stress, oxidative stress, and mental health, and your genes play a role!
What is oxidative stress?
Think of oxidative stress as the biological equivalent of rusting. Imagine leaving a car near the ocean — the salt in the air corrodes the metal and causes the car to rust faster. Similarly, our bodies are constantly bombarded by free radicals, unstable molecules that damage our cells. This is a natural byproduct of metabolism and simply being alive.
Luckily, we’re equipped with internal antioxidant defenses, from antioxidant-rich foods to enzymes in our cells that help neutralize these free radicals. But when there are more free radicals than the body can handle, damage builds up. This affects everything from our DNA to our cells’ energy production systems, accelerating aging and increasing the risk of chronic disease.
Oxidative stress and mental health
Our brains are especially vulnerable to oxidative stress. Neurons consume a lot of energy and oxygen, which makes them more prone to free radical damage. High levels of oxidative stress have been strongly linked to depression, anxiety, and neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Chronic stress increases oxidative stress damage which in turn worsens brain function and mental health.
Are you genetically wired for stress and more vulnerable to oxidative stress damage?
Genes influence our stress response and play a role in how well we deal with oxidative stress:
- COMT gene variants influence how quickly your body breaks down stress hormones like dopamine and norepinephrine.
- Genes such as GABRA2 and GAD1 influence GABA, a calming neurotransmitter. Certain variants reduce GABA levels and signaling, increasing sensitivity to stress.
- Genes like MNSOD, GPX1, CAT, ENOS and NQO1 are involved in managing –regulating oxidative stress in the body. Variants in these genes reduce the antioxidant capacity of these enzymes and may make you more vulnerable to free radical damage.
- The BDNF gene encodes for a protein called brain-derived neurotrophic factor which supports neuroplasticity and keeps our neurons healthy. Variants that reduce BDNF production may increase susceptibility to the effect of oxidative stress on the brain.
Stress management and boosting antioxidant power
The good news is that knowing your genetic Blueprint can set you up for success to identify areas where you may be more vulnerable. There are many things we can do to manage oxidative stress and support brain health:
- Consume foods rich in antioxidants and phytochemicals such as berries, dark leafy greens, green tea, nuts and seeds
- Ensure good intake of minerals that are important for antioxidant enzymes: zinc, copper, selenium, and manganese found abundantly in nuts, seeds, leafy greens, and legumes
- Ensure quality sleep and incorporate stress management techniques such as meditation, deep breathing, and yoga practices that help to reduce cortisol levels
- Moderate exercise helps to manage stress and strengthens our own antioxidant abilities. Exercise is great for brain health! Be mindful of extensive high-intensity training which can increase oxidative stress in vulnerable individuals
Stress management is not just the new buzzword but has widespread effects on our emotional health and long-term brain function. Knowing your genetic vulnerability to stress can help you make a targeted plan to ensure to keep you and your brain healthy and happy!