A Jersey City journalist is recovering after being struck by a vehicle in a hit-and-run that ended in a violent multi-car crash and a string of charges against the driver, authorities said. According to police and witness accounts, the collision occurred in Jersey City when a vehicle struck a pedestrian and left the scene. The victim, a local journalist, was thrown to the ground and suffered injuries that required medical treatment. Instead of stopping, the driver, a resident in Bayonne New Jersey, Laura Castaneda, allegedly fled the area at a high rate of speed. Witnesses told investigators that the vehicle was seen traveling at what they believed to be more than 90 miles per hour along West Side Avenue, heading in the direction of Bayonne. Within seconds, the driver reportedly lost control and crashed into three parked vehicles, totaling all three as well as the vehicle they were driving. Emergency responders arrived on scene to find significant damage to the parked cars and debri...
In the ever-evolving world of nutrition, the MIND diet has emerged as a powerful tool for promoting brain health and reducing the risk of cognitive decline. Combining the best elements of the Mediterranean and DASH diets, the MIND diet—short for Mediterranean-DASH Intervention for Neurodegenerative Delay—has gained attention for its potential to protect against Alzheimer’s disease and support overall mental sharpness. As researchers continue to explore its benefits, this dietary approach is becoming a go-to for those looking to nourish both body and mind.
What Is the MIND Diet?
Developed by researchers at Rush University Medical Center, the MIND diet is a hybrid eating plan that emphasizes foods shown to support brain health. It draws from the Mediterranean diet, known for its heart-healthy fats and plant-based focus, and the DASH diet (Dietary Approaches to Stop Hypertension), which targets blood pressure control. The MIND diet specifically hones in on foods linked to cognitive health, such as leafy greens, berries, nuts, and fish, while limiting foods that may harm the brain, like red meat and processed sugars.
Dr. Martha Clare Morris, the lead researcher behind the diet, found that adhering to the MIND diet could slow cognitive decline by up to 7.5 years. A 2023 study published in The New England Journal of Medicine further confirmed that strict adherence to the diet was associated with a 53% lower risk of developing Alzheimer’s disease compared to those who followed it loosely.
Key Foods to Include and Avoid
The MIND diet outlines 10 brain-healthy food groups to prioritize and five to limit. Here’s a breakdown:
Foods to Eat:
- Leafy greens (e.g., spinach, kale): At least six servings per week.
- Other vegetables: At least one serving daily.
- Berries (e.g., blueberries, strawberries): Two or more servings per week.
- Nuts: Five servings per week.
- Whole grains: Three servings daily.
- Fish: At least one serving per week, preferably fatty fish like salmon.
- Poultry: Two servings per week.
- Beans: Three to four servings per week.
- Olive oil: The primary fat source.
- Wine: One glass per day (optional, with moderation emphasized).
Foods to Limit:
- Red meat: Less than four servings per week.
- Butter and margarine: Less than one tablespoon daily.
- Cheese: Less than one serving per week.
- Pastries and sweets: Less than five servings per week.
- Fried or fast food: Less than one serving per week.
This structured yet flexible approach makes the MIND diet accessible for many, as it doesn’t require rigid calorie counting or extreme restrictions.
Why It Works
The MIND diet’s effectiveness lies in its focus on nutrient-dense foods rich in antioxidants, healthy fats, and anti-inflammatory compounds. Berries, for instance, are packed with flavonoids that protect brain cells from oxidative stress. Omega-3 fatty acids in fish support neural communication, while leafy greens provide folate and vitamin E, both linked to lower rates of cognitive decline. By reducing intake of saturated fats and sugars, the diet also minimizes inflammation and vascular damage, which are risk factors for dementia.
A 2024 analysis from the Journal of Alzheimer’s Disease highlighted that the MIND diet may improve cognitive resilience even in individuals with genetic predispositions to Alzheimer’s, such as those carrying the APOE4 gene. Additionally, its heart-healthy components help maintain strong blood flow to the brain, a critical factor in preventing cognitive impairment.
Real-World Impact
The MIND diet has resonated with a wide audience, from aging adults to younger individuals seeking to invest in long-term brain health. Sarah Thompson, a 62-year-old retiree from Chicago, shared her experience: “I started the MIND diet two years ago after my mother was diagnosed with dementia. I’ve noticed I’m sharper and more focused, and I love that it’s not about deprivation—just eating more of the good stuff.”
Healthcare professionals are also taking note. Dr. Emily Chen, a neurologist at Johns Hopkins Medicine, says, “The MIND diet is one of the most evidence-based approaches we have for supporting brain health. It’s practical, sustainable, and aligns with overall healthy eating principles.”
Challenges and Considerations
While the MIND diet is praised for its simplicity, some find it challenging to reduce staples like cheese or red meat, especially in cultures where these are dietary mainstays. Accessibility to fresh produce and high-quality fish can also be a barrier for those in food deserts or with limited budgets. Nutritionists recommend starting small, such as swapping butter for olive oil or adding a handful of berries to daily meals, to make the transition manageable.
Looking Ahead
As research continues, the MIND diet is poised to remain a cornerstone of preventive health. Ongoing studies are exploring its impact on other neurological conditions, such as Parkinson’s disease, and its potential benefits for younger populations. With dementia rates projected to triple globally by 2050, according to the World Health Organization, dietary interventions like the MIND diet offer a promising, proactive approach.
For those looking to adopt the MIND diet, experts suggest consulting a dietitian to tailor the plan to individual needs, especially for those with medical conditions like diabetes or food allergies. Resources, including meal plans and recipes, are widely available online, with sites like the Mayo Clinic and Rush University offering practical guides.