Depression: A Western Disease? How Hormones, Gut Health, and Daily Choices Influence Our Happiness
Depression is now considered a widespread condition—especially in Western industrialized nations. While the World Health Organization (WHO) identifies depression as the most common mental illness worldwide, one central question arises: Why do Western societies seem to be particularly affected, despite having such a high standard of living? Is there truly a way to consciously choose happiness? And what role do hormones, gut microbiota, lifestyle, and external influences play in this?
So why, then, is it so common in the West??
In traditional cultures—such as many indigenous communities, or parts of Asia and Africa—the phenomenon of depression is significantly less documented. Of course, it's possible that mental health issues are less frequently diagnosed or are interpreted differently in those regions. Nevertheless, studies show that the lifestyle in Western countries brings with it more risk factors for depression:
- Social isolation despite digital connectivity
- Loneliness due to increased isolation and single-person households
- Lack of balance and recovery
- Chronic stress, performance pressure, burnout
- Lack of meaning in work and life
- Alienation from nature and one's own body
- Unhealthy diet and lack of physical activity
Another factor: In many Western societies, there is a strong focus on the individual and the pressure for self-optimization, which can increase mental strain. Social balance and support from healthy peer groups are more important than ever.
So then, can you choose to be happy?
The idea that one can simply “choose” to be happy is controversial. However, recent findings in neuroplasticity show that the brain can be changed through conscious habits, thoughts, and behaviors. Positive routines—such as gratitude, exercise, or meditation—can improve hormonal responses over time and alleviate depressive symptoms. Even brain regions can change in size.
Important: In cases of clinical depression, professional help is still a MUST. However, targeted choices can also have a supportive effect—on hormones, gut health, and emotional balance.
How Hormones Influence Our Emotional Life
Our emotional well-being is heavily influenced by certain neurotransmitters:
- Serotonin: Also known as the “happiness hormone”; it affects mood, sleep, and appetite.
- Dopamine: Motivates us to achieve goals—when lacking, it can lead to lack of drive.
- Cortisol: The stress hormone; when chronically elevated, it can contribute to depressive states.
- Oxytocin: Released during closeness and trust—it strengthens social bonds.
Of course, there are many more. A hormonal imbalance—caused by stress, lack of sleep, physical inactivity, and/or poor nutrition—is a common trigger for depressive states.
The Underestimated Influence of Gut Flora
The gut is often referred to as the "second brain." Through the so-called gut-brain axis, gut bacteria communicate directly with the brain. Around 90% of the body's serotonin is produced in the gut!
A disrupted gut flora—caused by factors such as sugar, alcohol, antibiotics, or fast food—can:
- Promotes inflammation
- Reduces serotonin production
- Negatively affect mood
Probiotics and a fiber-rich diet can help stabilize gut flora and enhance emotional well-being.
What You Can Actively Do to Alleviate Depressive Symptoms
Scientifically proven strategies to support mental balance:
1. Movement
Regular exercise increases the release of dopamine, endorphins, and serotonin. Even a 20-minute walk a day can help.
2. Diet
A Mediterranean or plant-rich diet with fiber, omega-3 fatty acids, and low sugar supports gut health and, in turn, mental well-being.
3. Daylight & Sleep
Daylight stimulates vitamin D production—a deficiency is directly linked to depression. Restful sleep is also essential.
4. Awareness & Meditation
Mindfulness practices have been proven to reduce cortisol and promote long-term positive changes in the brain.
5. Social Contacts
Oxytocin is released through genuine closeness and conversations. Loneliness is a risk factor—not just emotionally, but hormonally as well.
6. Gratitude and Journaling
Studies show that those who practice gratitude regularly activate brain regions associated with well-being.
Here you’ll find your first journal: Evening Journal
IMPORTANT: Depression is not a personal failure – but your happiness can be trained.
Depression is a complex, multifactorial condition that is often exacerbated by modern lifestyles in Western countries. However, studies show that our brain is adaptable. Hormones, gut health, daily decisions, and a healthy and stable family and social environment have a tremendous impact on our well-being.
The decision to live a happier life doesn't start with simple “willpower” – but with small, consistent changes, ongoing discipline, and the search for what gives our life meaning. And these things are achievable.
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