Achieve your health goals this International Yoga Day with almonds!

India, 15 June 2022: Yoga is an ancient form of exercise that originated in India. It embodies a synergy of physical, mental, and emotional well-being. Practicing Yoga daily, in addition to a balanced diet, is a good way to ensure a holistic health and well-being. International Yoga Day is celebrated every year on 21^st June to raise awareness around a more conscious and mindful living. As this day approaches, let us look at the best way to stay fit by practicing yoga and supplementing it with the most important element – a healthy and nutritious diet.

Adding a handful of almonds to the diet can be a good first step, as they make for a nutritious snacking option and eating them regularly can offer multiple benefits across heart health, diabetes and weight management, skin health. Nutrients in almonds including zinc, iron and vitamin E also help support the immune system.

Emphasizing on the importance of adopting a healthy lifestyle, Leading Bollywood Actress, Soha Ali Khan said, “I am a firm believer in the power of Yoga and practice it regularly. I also understand the importance of eating a healthy diet to remain healthy. Hence, eating balanced and nutritious meals are a top priority for me and my family. In addition to this, I also ensure that we avoid junk foods as much as possible and substitute unhealthy snacks with healthier options like a handful of almonds. Almonds make for a tasty and nutritious snack, as they are rich in copper, zinc, folate, iron, and vitamin E, which can be eaten at any time of the day.”

Emphasizing on the need to support one’s yoga routine with mindful snacking, Fitness Expert and Celebrity Master Instructor, Yasmin Karachiwala said, “Physical and mental wellbeing is a crucial part of one’s overall health and practicing Yoga daily can be prove to be beneficial. Yoga is known to help relieve stress, aid mental health and improve body flexibility – all of which are good reasons to incorporate it into one’s daily routine. One must also make sure to eat balanced meals and keep away from high fat and sodium-rich foods. One healthy addition to diet can be a handful of almonds. Almonds are a rich source of protein, a nutrient which is known to contribute to growth and maintenance of muscle mass, which makes them a great snack to munch on before or after a workout. Besides that, their satiating properties help in keeping hunger in check between meals, which may help with weight maintenance.”

Ritika Samaddar, Regional Head – Dietetics, Max Healthcare – Delhi, said,“Yoga is an excellent form of exercise for physical fitness and to relieve stress. It can also be a great addition to the routine of people suffering from type 2 diabetes, as it can help in attaining glycemic control and reduces the risk of complications¹. But this is likely to have a better impact, if this routine is accompanied with a nutritious diet. One must ensure to add fresh fruits, green vegetables and nuts like almonds to the diet. Research shows that almonds, which are a source of protein and high in dietary fiber, can help in maintaining healthy blood sugar levels²  in young adults, may help improve blood sugar control in people with type 2 diabetes and help lower the blood sugar impact of carbohydrate foods, which affects fasting insulin levels^{3 4}."

Sheela Krishnaswamy, Nutrition and Wellness Consultant said “For people suffering from cardiovascular diseases, practicing a combination of Yoga and healthy eating can be beneficial. Yoga is known to improve heart health by increasing circulation and blood flow. Additionally, it’s important to combine the yoga routine with a daily dose of almonds, as clinical studies amongst Indian populations specifically suggest that almonds can be beneficial in helping to manage heart disease risk factors^{5 6}. According to a recent study in the UK, participants who had been replacing typical snacks with almonds saw improved measures of heart rate variability (HRV) in response to mental stress, which is a key indicator of how well the heart adapts to environmental and psychological challenges. Impaired HRV is linked to cardiovascular disease and sudden cardiac death⁷.”

Commenting on the need to make informed lifestyle choices, Integrative Nutritionist and Health Coach Neha Ranglani, “In India, there is now an increased interest towards exploring ancient traditions of exercising or food preparation to counter lifestyle diseases. Along with practicing Yoga, it’s important to consider healthy eating, and a good way to start is by adding nutrient rich foods like almonds to the diet. Almonds may also help in weight management, and as per a study which mentioned that snacking on 42 grams of almonds every day, helped reduce belly fat and waist circumference⁸."

Renowned Indian television & film actress, Nisha Ganesh said, “My holistic wellness ritual includes practicing some form of exercise and Yoga is one of my favorites. Yoga is an excellent way to destress and calm your mind. It also helps in improving one’s body flexibility. In addition to this, I ensure to eat healthy as I believe that food plays an important role in nourishing both mind and body. Eating a healthy balanced diet including simple nutritious foods like almonds keeps me satiated and my energy levels high throughout the day. Almonds are known to be a rich source of Vitamin E, protein and other vital nutrients therefore I’ve made it a habit to incorporate them into my diet.”

Speaking about following a healthy lifestyle, Kannada Actress and Celebrity, Priyanka Upendra said, “Yoga has been my go-to form of exercise since childhood as it helps me focus and de-stress. In addition to this, I practice conscious and healthy eating to reap the best benefits of my yoga routine. I prefer snacking on healthier foods like almonds, instead of unwholesome or fried snacks. Almonds are light and easy to carry, making them a great snack to consume in between meals.”

So, on this International Yoga Day, let’s pledge to embrace a healthier lifestyle with one mindful step at a time with a handful of almonds!