As the old saying goes, “you are what you eat”. But there may be more truth to that than you realize. According to nutritional therapist, Christine Bailey, there are direct links between your diet, brain function, and mood. Watching what you eat isn’t only about preventing a larger waistline, but it might also prevent depression, too.

If you’ve ever experienced feelings of depression, you know it can be a struggle just to get out of bed in the morning. To make matters worse, studies show that depressed people often make poor food choices that can actually make them feel worse.

Bailey is the author of The Brain Boost Diet, a new book that explains how our diet and lifestyle can affect our mood. She outlines how to change your diet to get you feeling your best in no time, and without any of the nasty side effects that prescription drugs can cause.

Depression is a complicated illness and should be taken seriously. Possible underlying factors include hormone imbalances, insulin resistance, oxidative stress, and inflammation. Bailey believes that by tackling these problems through diet, your brain health and mood can be improved.

Before you try out Christine Bailey’s three-day “happiness” diet, try out these quick and easy tips to boost your mood that you can apply to any meal:

The right kind of fat, that is! Stick to healthy fats such as those found in oily fish or avocados. Mackerel and salmon are an excellent source of omega 3 fatty acids, which studies have shown can reduce depression. Vegetarian? Don’t worry. Walnuts, chia seeds, and flax seeds contain omega 3 fats, as well.

Even just swapping our your regular cooking oil for extra virgin olive oil or coconut oil can help you to reduce inflammation and improve brain function. Your brain is made up of 60 percent fat, not the kind on your hips of course, and depriving your body of healthy fats can cause your focus, mood, and ability to concentrate to take a nose dive!