Clinical depression, also known as major depression disorder, is a mood disorder that causes a variety of emotional concerns that affect a person’s thoughts and behaviors, often compromising the ability to function. The most common symptoms of clinical depression are persistent feelings of sadness, irritability, difficulty sleeping, loss of interest or pleasure, lack of energy, loss of appetite, trouble concentrating, feelings of worthlessness, and thoughts of suicide and death. Changes in hormone levels, changes in neurotransmitter(s), and genetics are all scientifically believed to be contributing factors for depression.

The use of SSRIs (or selective serotonin reuptake inhibitors) and SNRIs (serotonin and norepinephrine reuptake inhibitors) are the traditional standard medication to treat depression. However, in serious cases, the therapist may prescribe MAOIs (or monoamine oxidase inhibitors) if previous medications fail to work, according to research from the Mayo Clinic. Traditional treatment of depression can be effective in reducing feelings of depression, but changing your diet can also go a long way in relieving the signs and symptoms of depression:

1. High sugar foods

Foods high in sugar should be avoided, or at least consumed in moderation, as they contain empty calories that do nothing for the body destabilizing your mood with feelings with temporary high points and debilitating lows. Patients with depression often crave carbs and sugar with no distinction between complex and simple/empty carbs or natural and artificial sugar.

2. Mediterranean diet

The Mediterranean and DASH diets are considered ideal diets for depression because they provide the body with balanced nutrients. For instance, both diets recommend eating whole grain foods that consist of complex carbohydrates, fresh fruits, lean proteins, and heart healthy fats, which all boost levels of serotonin neurotransmitters (or feel good chemicals) in the brain. The main difference between these two diets is that one primarily focuses on what goes into the body (the mediterranean diet) while the other focuses on the elimination of sugar from the diet (DASH diet).

3. Anti-inflammatory foods

Surprisingly enough plenty of research exists to draw a link between depression and inflammation. In fact, scientists have recently discovered that inflammatory-cytokines have an influence on neurotransmitters in the brain, which may trigger depression. Luckily, plenty of naturally anti-inflammatory foods can help reduce body inflammation. In particular, dark green leafy vegetables and heart healthy sources of omega-3 fatty acids (i.e., salmon and other fatty fish as well as nuts, plant based vegetable oils, and avocado), which help decrease inflammation, maintain metabolic rate, and boost brain function.