NatNews

Food serves as fuel for your body not only in terms of your physical health but also your mental health. What you eat directly impacts the structure and function of your brain and, thus, your overall mood.

According to Harvard Medical School, approximately 95 percent of serotonin—a neurotransmitter involved in mediating one’s mood—is produced in your gastrointestinal tract, which is lined with a hundred million nerve cells. Because of this, the inner workings of your digestive system not only help you process food but also steer your emotions.

“How and what you eat definitely plays a factor in influencing your mood, such as your energy levels, hormone production, and brain chemistry,” Dallas resident and registered dietitian Lyndsey Kohn said. “Nutrients like omega-3 fatty acids, B vitamins, and amino acids are essential for producing neurotransmitters like serotonin and dopamine, which regulate mood. More so, stable and consistent blood sugar levels can help prevent mood swings and irritability.”

Dallas-area resident Emmanuel Amadi, an avid runner who consistently focuses on nutrition, said fundamentally, there is a strong connection between people’s brains and guts.

“Consumption of carbohydrates increases serotonin—have you ever wondered why your mood lightens up after a bowl of pasta or ice cream?” he said. “Also, have you noticed that your sleep is much better after consuming a high-carb meal? In addition, the consumption of certain protein foods releases dopamine.”

Amadi also said the connection between one’s mind and stomach goes both ways.

“We must always remember that our guts (gastrointestinal tracts) are sensitive to our emotions, such as anxiety, stress, sadness, and happiness,” he said. “This is the reason why you experience digestive issues when you’re overly stressed (high cortisol levels).”

While people have different circumstances and situations, for more positive mental impacts and better overall moods, Amadi said the consumption of ultra-processed foods should be avoided as much as possible.

“When we consume foods that contain additives, processed sugars, chemicals, hydrogenated fats, and seed oils—which, to be fair, taste good and are a huge staple in the ‘Western diet’—we tend to experience feelings of inflammation and bloating, lethargy, over-binging, low energy, and depression,” he said. “Foods like pastries, candy, sugary sodas, and processed meats fall under this category. Instead, opt for foods that feed the good bacteria in your gut.”

For both better physical and mood-boosting health, Kohn recommended fatty fish (salmon and sardines); foods high in omega-3s (which support brain health); leafy greens (spinach and kale); foods rich in folate (linked to lower risk of depression); nuts and seeds (provide magnesium and healthy fats that support mood stability); whole grains (help maintain steady blood sugar and are good sources of B vitamins); and fermented foods (yogurt and kimchi), which can help promote gut health, which is linked to mood.

“If you’re in a mentally low place, I’d simplify things a bit and focus on hydration, eating whole foods, and getting adequate rest,” Kohn said. “We like to think that, as adults, we are so smart and don’t need certain things, but just like kids need snacks, rest, and sunshine, so do we.”

Kohn suggested avoiding sugary foods and refined carbs, which can cause blood sugar spikes and crashes, mood worsening, and cyclical effects. She also said it’s best to steer clear of excess caffeine and alcohol, as they can both exacerbate anxiety and mess with a person’s sleep, and any highly processed foods, which are usually low in fiber, protein, and other nutrients and are high in trans fats.

Because of the way food choices significantly affect mental health and mood, Amadi said it’s important to make wise decisions with what you put in your body. He also recommends that individuals watch the Netflix documentary Live to 100: Secrets of the Blue Zones.

“When you eat whole foods, you feel better, and your joints and skin positively reap the benefits,” he said. “Compare the quality of health, life expectancy rate, disease and mortality rate, and obesity rate of the Japanese people and most European countries with that of some Western countries like the U.S. that overly indulge in sugary and ultra-processed foods.”

While research is continuing in regard to exploring the mechanisms of food and mood, it has already found that there’s a clear link between what and how people eat, well-being, and subjective feelings of energy and mood. Kohn emphasized once again that nutrition (food, physical exercise, sleep, and hydration) plays a foundational role in brain function.

“It’s one of many variables that can influence your emotions, cognition, and overall stress response,” she said. “By consistently choosing to eat a balanced diet, you’re giving your body and brain the environment it needs to work properly—to have a healthy gut and nutrients needed for all of the metabolic functions it does daily and simply to feel like your best self.”

May is Mental Health Awareness Month, and Kohn said there are certainly times for medications for individuals who have been diagnosed with mental illnesses, such as depression or anxiety.

“Working with a doctor on the best plan for you and which medication is another tool in your chest to get you feeling better,” she said. “It’s so common now, but even your doctor will recommend nutrition support like taking a high vitamin D supplement, eating a whole-foods-based diet, avoiding alcohol, consistently exercising, etc. to support you.”

The smallest incorporated town in the U.S. is Monowi, Nebraska, which has a population of one. The sole resident is Elsie Eiler, who runs the local tavern and serves as the town’s mayor, secretary, clerk, and librarian.

Regardless of your generation or current stage of life, it’s likely that you’ve attended at least one wedding in your years of existence. As a guest, there are certain wedding etiquette—henceforth using the term “weddiquette”—expectations, some of which have changed over time.

Dallas resident Elizabeth Cruz, who is getting married later this year, noted two standard pieces of weddiquette that are rather common, regardless of what decisions Kelly Kapoor might choose to make regarding the one pertaining to attire.

“Don’t wear white to a wedding or anything too similar to a white,” Cruz said. “And make sure to RSVP in a timely manner.”

As the Emily Post Institute reminds wedding guests, responding to an invitation is their first essential duty and should be completed as soon as possible and certainly by the RSVP deadline. On the actual day of the event, Dallas-area resident Alexis Derrow said the most important expectation is not to overshadow the bride.

“Be quiet during the service—it’s not about you,” she said. “Don’t cause a scene at the service or the reception.”

Not everyone thinks that there should be a laundry list of responsibilities and pieces of weddiquette for those helping to celebrate a couple’s big day, though.

“I think that people should do what they want to celebrate at weddings,” Dallas resident Aaron Byrkit, who has been married for more than 10 years, said.

Wedding attendees often also have their own set of expectations based on traditions they’ve known and experiences they’ve had at other ceremonies and receptions. One of those is the offering of an open bar. A study by the wedding website The Knot found that 79 percent of couples provided open bars at their receptions, helping cut down long lines and additional guest expenses. Byrkit said he knows that an open bar isn’t always a given, though.

“I don’t expect it, but I appreciate it when there is one,” he said. “I understand that people don’t always have the budget, and some don’t drink.”

Cruz, however, said she thinks that there should absolutely be an open bar for guests in attendance. While this option does increase the overall wedding cost for the couple getting married, Cruz said there are ways to save money but still make sure that guests aren’t the ones paying.

“I feel like if you want to cut down on costs, go with beer and wine before you have a cash bar,” she said.

Similarly, Derrow said she doesn’t believe that it’s good form for a couple to ask guests to pay for anything at the actual wedding celebration, and guests should be thankful for whatever is offered.

“If you don’t want to pay for booze, then don’t, and just have a dry wedding, but still provide soft drinks,” she said. “Presumably, you are inviting people who actually like you and aren’t just trying to get drunk for free. You are hosting an event, and people should be gracious about what you are providing, be it an open bar or soft drinks only.”

The Knot also offers additional weddiquette reminders (e.g., adhering to the dress code, arriving on time, limiting use of personal technology, not leaving too early), one of which pertains to wedding gifts. Don’t be surprised if what you end up giving isn’t a blender, set of dishes, or something that can be found at Pottery Barn. With people often getting married later in life, they are not always in need of items that were once frequently found on wedding registries.

Byrkit said he wouldn’t mind purchasing unexpected wedding present requests, even if the registry were treated more like a marathon registry for individuals who are runners so that they can receive gear, gels, etc. 

“I think people should put whatever they want on their registries,” he said.

Like Byrkit, Derrow doesn’t think that there are specific items that should or should not be included on a list of wedding gift options.

“I think a couple can register for whatever they want,” she said. “I once bought 1/10th of a couch for someone, and I recently bought a romantic dinner that people registered for.”

For Cruz, what’s most important about what’s on a couple’s registry are the purposes and intentions of the gifts themselves.

“I think it should be things that are going to benefit the both of you and your life together,” she said.

Regardless of what people choose to put on their registries, Derrow said she thinks that it’s important for the couple who got married to express gratitude in a timely manner.

“There’s a common misconception that you have a year to send thank-you notes,” she said. “That is not true. Your guests have up to a year to send gifts. You must promptly acknowledge them, even if you are not getting a chance to use your marital stationery. Slow thank-yous are just rude.”

WEEKLY PHOTO OP

The NatNews staff and some dear readers recently learned more about each other’s careers at a presentation night

Monday, May 5: Local Cinco de Mayo celebrations
Tuesday, May 6: Free Rooftop Movie — The Little Mermaid at Sundown at Granada; Women’s Wellness Event by Methodist Dallas Medical Center at Park Bishop
Wednesday, May 7: Stars vs. Jets (Game 1) at Canada Life Centre; Arlington Jones & the Soul Chamber Band at Sammons Center for the Arts
Thursday, May 8: Cool Thursdays Concerts Series — Fleatwood MAC | A Fleetwood MAC Tribute at the Dallas Arboretum; Dallas Trinity FC vs. DC Power FC Watch Party at City Futsal
Friday, May 9: Stars vs. Jets (Game 2) at Canada Life Centre; Date Night in the Park at Klyde Warren Park; Bruno Mars Tribute — 24K Magic at Legacy Hall
Saturday, May 10: WRRC Saturday run from Taco Joint; AAPI Family Weekend at Sammons Park; UFC 315 — Muhammad vs. Della Maddalena Watch Party at Over Under; Wish Night at Omni Dallas Hotel
Sunday, May 11: Various Mother’s Day brunches throughout the Dallas area; Stars vs. Jets (Game 3) at the American Airlines Center; Dallas Monster Truck Wars at Fair Park Coliseum (also on Saturday)