Depression is a serious mood disorder that can manifest itself in deep feelings of sadness or hopelessness due to changes in brain chemistry. Depression is often brought about by a stressful or traumatic experience. Clinical depression changes the way patient’s think, often leading to symptoms of appetite loss, trouble sleeping, body aches and pains, and physical and mental fatigue. Treatment of depression may involve the use of antidepressant medication for some patients.

However, many doctors prescribe certain natural and lifestyle changes to help patients manage their symptoms, boost serotonin levels in the brain, regulate sleeping patterns, and lower overall stress. Talk to your doctor about how the following foods may help manage depression symptoms:

1. Eat good mood foods

Eating nutritious foods will boost the body’s serotonin levels. Serotonin is a mood stabilizer that helps fight depression while creating feelings of happiness and calm. Serotonin is a mood regulator that works as a neurotransmitter in the brain, which the body uses to regulate mood, emotions, appetite, and digestion. As the precursor for melatonin, serotonin also helps maintain healthy sleep-wake cycles and the body’s internal clock. Some good food items to consume include eggs, turkey, whole grains such as brown rice, and vegetables like sweet potatoes.

2. Get more sleep

Sleep regulates your mood. Studies indicate that people who lack sleep often suffer from depression. Getting a good night’s rest is crucial in fighting depression as it helps you manage stress levels and enables the body to release feel hormones (i.e., serotonin and melatonin) that help regulate mood naturally. According to studies from Johns Hopkins University, patients with insomnia are ten times more likely to develop depression compared to those who sleep soundly. Studies also show that 75 percent of patients with depression experience trouble falling asleep and staying asleep. This leads to less production of serotonin, thus increasing depressive symptoms. Health professionals recommended at least seven hours of sound sleep per night to regulate mood and healthy wake-sleep cycles.

3. Get more vitamin D

Vitamin D is a natural hormone (typically gleaned from sunshine exposure) that helps fight depression naturally. Vitamin D naturally boosts overall mood, improves cognitive function, regulates circadian rhythm, helps regulate appetite, and provides both mental and physical energy. Vitamin D is most commonly gotten from sun exposure, so making time to get outside each day for some natural light is vital. Lesser sources of vitamin D include foods like eggs, mushrooms, fish and fish oil supplements, and foods fortified with vitamin D.

4. Avoid alcohol

Alcohol is a depressant that can make depressive symptoms even worse. Beer, wine, and spirits all have sedative effects on the body, which may cause issues with sleeping and appetite in patients with existing clinical depression. If you have been diagnosed with depression, your doctor has already likely recommended avoiding or moderating alcohol as much as possible. Alcohol impacts the area of the brain that’s responsible for regulating mood, so imbibing can further alter the brain’s chemical levels, and exacerbate symptoms of depression.