How Stress Affects Genes? Expert Tips To Manage Daily Stress

Tips To Manage Stress: Stress is an unavoidable part of life, but its impact on our bodies goes beyond immediate discomfort and anxiety. Recent research has revealed that chronic stress can influence our genes, potentially affecting our health in significant ways. This process is known as epigenetics, where external factors like stress can turn genes on or off, impacting their expression without altering the DNA sequence itself.

Ms Shivani Bajwa - functional medicine and health expert explained that genes are segments of DNA that carry instructions for making proteins, which perform a variety of functions in our bodies. While our genetic code is fixed, the expression of these genes can be influenced by various factors, including stress. Stress triggers a series of biochemical reactions that can lead to changes in the way genes are expressed. This process is primarily mediated by two mechanisms: DNA methylation and histone modification.

DNA Methylation

This involves adding a methyl group to the DNA molecule, typically at sites called CpG islands. When a gene is heavily methylated, it is usually silenced, meaning it is not expressed. Stress can alter the methylation patterns of certain genes, potentially switching off genes that are important for health.

Histone Modification

Histones are proteins around which DNA is wrapped. Modifications to histones can either tighten or loosen this wrapping, thereby controlling the accessibility of genes to the cellular machinery that reads them. Stress can lead to changes in histone modification, thereby affecting gene expression.

ALSO READ: What Is Normal Range Of Blood Sugar? Never Ignore These Symptoms Of Excess Sugar In Blood

Impact On Health

The impact of stress on gene expression can have profound health implications. Chronic stress has been linked to a variety of health issues, many of which may be influenced by changes in gene expression.

Immune System

Stress can suppress the immune system by altering the expression of genes involved in immune responses. This makes the body more susceptible to infections and diseases. For example, studies have shown that stress can reduce the expression of genes responsible for producing cytokines, which are critical for immune responses.

Mental Health

Chronic stress is a well-known risk factor for mental health disorders such as depression and anxiety. Stress can affect the expression of genes related to neurotransmitter function and brain plasticity. For instance, stress has been shown to decrease the expression of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Reduced BDNF levels have been linked to depression.

Cardiovascular Health

Stress can lead to changes in genes that regulate inflammation and blood pressure, contributing to cardiovascular problems. For example, stress-induced changes in the expression of genes involved in inflammation can promote the development of atherosclerosis, a condition characterised by the buildup of plaques in the arteries.

Metabolic Health

Stress can also impact genes related to metabolism, increasing the risk of conditions like obesity and diabetes. Stress hormones like cortisol can influence the expression of genes involved in glucose metabolism and fat storage, leading to weight gain and insulin resistance.

Tips To Manage Stress (Image Credits: Canva)

Tips To Managing Stress

Given the profound impact of stress on gene expression and health, managing stress is crucial. Here are some strategies:

Regular Exercise

Physical activity can reduce stress and its negative effects on the body. Exercise has been shown to reverse some of the negative changes in gene expression caused by stress.

Healthy Diet

A balanced diet can help mitigate the effects of stress. Foods rich in antioxidants, omega-3 fatty acids, and vitamins can support overall health and potentially counteract stress-induced changes in gene expression.

Mindfulness and Meditation

Practices like mindfulness and meditation can reduce stress levels and promote positive changes in gene expression. These practices have been associated with reduced inflammation and improved immune function.

ALSO READ: Health Ministry Reveals Diabetes Symptoms You Should Not Ignore; Check If You Have Any

Social Support

Building strong social networks can provide emotional support, reducing the impact of stress on the body. Social interactions can influence gene expression related to stress and immune function.

Adequate Sleep

Good sleep hygiene is essential for managing stress. Sleep affects the expression of genes involved in stress response and overall health.

While we cannot eliminate stress from our lives, understanding its impact on gene expression highlights the importance of managing stress effectively. By adopting healthy lifestyle practices,  we can mitigate the negative effects of stress on our genes and overall health, potentially reducing the risk of stress-related diseases.