Like caffeine overconsumption of alcohol will have unpleasant effects the morning after, and can lead to long-term consequences. Many people battling depression turn to alcohol or other methods of “self-medicating.” While there may be a sense of short-term relief, these substances throw off sleep cycles, cause mood swings and anxiety, and can compete with or render prescription medications ineffective.

Instead of turning to junk foods, caffeine or alcohol as a coping mechanism, experts advise finding super foods that will help boost your mood and keep your body in better shape to battle depression. These foods not only boost your overall health, but they also help trigger the body to release hormones that can improve mood and boost relaxation. Among the foods you can try:

Turkey or Lean Proteins

Lean proteins have been shown to have a positive effect on easing depression symptoms, and turkey has the added edge of containing high levels of a chemical called tryptophan. Yes, that same chemical that has us all planting ourselves on the couch after a heavy Thanksgiving meal has a mood-boosting component. Tryptophan stimulates serotonin production, which helps maintain mood. Eating a serving of turkey instead of a greasy burger not only will make your digestive system happy (and your arteries), but it also likely will put you in better spirits.

Walnuts

Another holiday staple, walnuts (and nuts in general), offer a great source of monounsaturated fats, which are good for cardiovascular health, and protein. However, unlike their nutty peers, walnuts are best recognized for their ability to fight depression symptoms because of their high omega-3 fatty acid content. These fatty acids support the brain’s overall health, and numerous studies have demonstrated that diets rich in them can help reduce depression symptoms. In fact, in a study published by the British Journal of Psychiatry implied that there is a link between the shift in Western diet away from foods rich in omega-3 fatty acids over the past century and the increase in psychiatric disorders over the same period.